Triathlon 2:12'15.2 Average heart rate 133 bpm, 31.00 km.
1K swim (40 lengths, 25 mins), fight club indoor cycling vid (26K in 50 mins), weights then 4K run. Could have run further but running out of time! Felt great. fuel - 2 banana's, 1 high5 tab drink, 2 high5 energy gels after bike, nuun Kona Kola drink tab for weights and run. Nicely hydrated and plenty of energy throughout. Interesting altitude graph... not sure the best way to track swimming?

Triathlon 1:31'50.7 Average heart rate 144 bpm, 30.00 km.
sufferfest Downward Spiral is 2:00, 1:45, 1:30, 1:15, 1:00, 0:45, 0:30 and 0:15. On effort level 10/10, off effort level 5/10. Twice, with a five minute break in the middle. both 17 minute sets. First set level 16/10, second 18/10. Ouch. Followed by 5K run, 10kph 30:00 dead. Used v5f's. Tight calves.

Indoor cycling 0:50'24 Average heart rate 130 bpm, 28.00 km.
thesufferfest Fight Club. 5 intervals of 7/10 4:00 then 8/10 2:30 before a 1:00 cooldown, with numerous attacks of 115 rpm cadence throughout. banging soundtrack and fantastic footage keeps the motivation and inspiration sky high. legs ached at the beginning from yesterdays workout, calves tighten towards the last climb 45 mins in.

Cycling 5:17'44.9 Average heart rate 130 bpm, 102.6 km.
Col du Monte, Cat 1 climb - 10K at 10%... met some of my demons today in the pain cave. conquered. i have NEVER pushed myself that hard before.

Running 1:16'47.6 Average heart rate 148 bpm, 9.06 km.
9.06km in exactly 60 mins on the treadmill. first 30 minutes at 9kph, then the next 30 mins between 9.1 and 9.8.