Weekend Training

firstly good luck to dingo and tim...off to malaysia this w end hunting the hawaii spot next weekend ...remember when u feel like stopping we,ll be watching u on ironman live !!!

sat bike 6 am york rd gates...160-180k ish ride below,less turn at wfall
2 lap w up
start hit at ikea
straight out to waterfall
left turn down wfall hill
right turn to stanwell
right turn at stanwell to roundabout left turn to sublime pt then u turn
back home same way

in groups,sorted at start,roll at front every "2k" so u will get 4k at front
decide in group your stops,slowly in built up areas eg sutho stn
extra in cent park if reqd

BRAT TRIATHLON THIS SAT 18th Feb 1.30 PM

sunday bike 6:15 am york rd gates..easy ride to kurnell...pacey back !!

sunday run after bike...have drink and nutrition organised each lap..this is a big test for your ironman for pace and nutrition...do your easy part to start then build in your e2 finishing at end of e2 as per your distance on prog

jh