*Training Times for the week*

Monday – Public Holiday
• 8AM SWIM, Paul Roos

Tuesday
• 5:45AM BIKE, Landbousaal (intervals- intermediate and advanced riders)
• 12PM SWIM, Paul Roos
• 17:45 SWIM, Somerset College
• 18:00 GYM, Blaawklippen(Strength and Conditioning)

Wednesday
• 6AM BIKE, Landbousaal (beginner ride/ MTB's welcome)
• 8AM SWIM, Paul Roos
• 17:30 RUN, Landbousaal

Thursday
•5:30AM BIKE, Landbousaal (tempo loop with safety car- intermediate and advanced riders split into 2 groups)
•12PM SWIM, Paul Roos
•17:45 SWIM, Somerset College
• 17:30 RUN, Blaawklippen
• 18:00 GYM, Blaawklippen

Friday
•6AM SWIM, Paul Roos

Saturday
• 6:30AM: RUN (long run- details tbc)
• 7:30AM BIKE (+- 2hr beginner ride- tbc)
• PM : SWIM, Gordon's Bay Sea Swim (details tbc – will depend on weather and sea conditions)

Sunday
• 6:30AM BIKE, Landbousaal (longer ride for intermediate and advanced riders- details tbc)