big run on sunday morning was wood to glen to springwood run, 37ks in 2hrs 40 mins. may increase length next week (2hrs 1 min to gate, 39mins down to springwood). However total running ks were only 86ks with 9k swim and 80ks on the bike so a good week of training albeit a lot of cross training.
Goal this week is 110ks running and to lean up.