Just Crossy and Wongy for company on a 65 min recovery starting at the usual Macquarie Street meeting spot. Where did everyone else go? Today was the default course around Farm Cove, Hickson Wharves then Barangaroo. The conversation allowed me to absorb a few swim technique tips.

Pleasingly, the left foot certainly feels better than yesterday. No noticeable pain during the run. The swim, flat surface, no speed treatment is working.

13.5km in 65 min. A nice steady pace despite the cross-winds.

PM: 1km at Leichardt Pool in 21:10. If you consider the 16km commute (bike), I've almost knocked out a sprint tri today.