Saturday: 85 mins spin on trainer (morning). 2 hrs 5 mins in the afternoon. Total 3 hrs 30 mins for day.
Sunday: Run. 63 mins to Petronas. 5 mins stop. 66 mins back. Total 2hr 15 min, a PB. (I have problem feet, the thick RM10 socks from LIEM did the trick.)
One hr afternoon swim.
Monday: 37 mins spinning.
Tuesday: 74 mins spinning
Wednesday: 70 mins spinning. 10 mins swim (I am useless)
Thursday: 60 mins spinning (try new approach, I think all the spinning will help my running).
Friday: 65 mins spinning