Monday - Morning 18.5km run from Muara Town to Home and afternoon UF throwing practice
Tuesday - Afternoon 2000m swim
Wednesday - Morning brick session - 2k+8K+2K+5K+2K, Afternoon swim 1.5k and UF training
Thursday - Morning swim 2.5km and afternoon 20km lazy bike ride
Friday - Morning 6.42km run and afternoon UF practice
Saturday - rest
Sunday - morning 96km bike ride
6km swim, 129km bike and 30.92km run for this week. Some improvements and some are not. Tomorrow I'll be back to work and will have less time for training but I'll try as much as possible to train.
Back to working mode.........