Following a 41 minute open water swim (in and around 2.0 kms) I headed out on the roads surrounding cooking lake for a little bit of speed work with Lucas from Tri club, a couple hard sets and a pretty solid east-south-easterly wind made for a good hard workout. I’ll admit we threw in a 15 km easy section in the middle but I ended with approx a 32-33 kph average speed. Map of the excursion.

I tried out my pearl-izumi racing top for the first time and it felt pretty good, gels stay in the pocket and it’s nice and tight (aero!). It leaves a little gap between the top of my shorts and the bottom of the back of my jersey, sunscreen would have been a good idea for that little patch, ’nuff said. I’ve decided upon nutrition for the race; powerbar and 4 gels, and gatorade, if there are any bananas on course I may take 1/2. I have to see if there are gels at aid stations on the run, if not I will run with one, taking it before the hill out of fish creek park (km 8 or so).