*please note slightly later morning start times 

Monday:
06:00 SWIM, Paul Roos 
17:30 RUN, Danie Craven Statue 

Tuesday:
05:45 BIKE, Paul Roos Spar (road AND mtb- intervals) 
12:00 SWIM, Paul Roos 
18:30 GYM, below Specialized HQ 

Wednesday:
06:00 SWIM, Paul Roos 
16:45 CORE and DRILLS, Danie Craven Statue 
17:30 RUN, Danie Craven Statue 

Thursday:
05:30 BIKE, Specialized
12:00 SWIM, Paul Roos 
18:30 GYM, below Speciaized HQ

Friday:
6:00 RUN, Danie Craven Statue 
17:00 SWIM, Ski Dam (Openwater)

Saturday
07:00 RUN, Jonkershoek (longer run) 

Sunday:
AM BIKE (longer road ride) 

4PM SWIM, Gordon’s Bay (sea swim)