Well my quads are feeling much better than a couple of days ago. Still not 100% back to normal though. Managed a 40 min swim session yesterday. Not feeling confident for the swim. Progress seems slow and form seems to be slipping. More drills are needed.
This evening I did a 1h15 100+ rpm cycling machine session. I think it was roughly Z1 (65-75% MHR) but I had forgotten my HRM again. Sigh. I need to write those lists of things to take with me.
Anyway hopefully will get my training hours up this week!