Ok I'll make this quick just to keep everything up to date.
Monday: 2km swim, went quite well, no cramps, not as bad as I had feared swimming in the bigger TCEC group.
Tuesday: Ran straight after work 11.6km at 4:34/km felt very easy and nice in the sun, probably too fast though. Ate then rode 30km at about 31km/h also quite easy.
Wednesday: I did a 60km evening ride. The wind was blowing from the south, so I attacked the strava segments on the way home. 2 new segment PBs blowing my old 2013 PBs away, still more to do though to get nearer the KOMs!
Thursday: Another 11.6km at 70% HR 4:58/km, could almost sleep but it was a nice run.
Friday and Saturday I took off before Bonn Marathon
Sunday: 42.2km in 3:00:15!
Running 65.8km (852.9km YTD)
Cycling 112km (1639km YTD)
Swimming: 2km (30.25km YTD)