The strategy conversation you can only have here
Yesterday in my gym session I pulled a muscle at the top of my left leg doing leg curls. It's the exact action I need for kicking in the pool and pulling up my pedal on the bike. I really felt it this morning during my swim and did the second part of my workout with a pool buoy so as not to strain it further. I'm pretty sure it will heal quickly over the next days so won't push it too much.
After the swim this morning I did a 45 min cycle which consisted of a 20 min warm up and then 8 sprints of a minute each (doesn't sound like much does it ;-) with a rest of 30 secs in between. And then a cool down and back home. It's a beautiful morning in Cape Town and with most people still on holiday the roads were empty.
I'm heading into town to get my car serviced, do some work in Dee's office in town and then back home for a run this evening.