Me - the pairs racing was on one ergo and the 20 secs is set as rests on the monitor, (the idea is to changeover and get tugging before the next 300m starts).Our gym normally do 15 secs changeovers but it was extended to allow for a certain old fart (aka me) to take part.
Sat 2nd August - 10k TT. A bit nervous of this one as I new that sub 45 mins would be tough but actually sailed it in 44:49.6

Tues 6 August - 1 hour TT. Ran very smoothly and pulled a slight negative split for 13142m which is 58m better than previous one this season.
Sat 10 August - ergomarathon. Had high hopes of sub 2:30 pace average but wasnt to be. 3:37:37.0 which includes 5 breaks totalling about 7 minutes and average 2:34.7. I never really got going at this. First 15k was great but loosing my way before 2 hour mark. Worst ever result by 7 minutes, (15 times have I been mad enough to do this in 8 years). Will have to work harder at rate 24 so that it comes easy and do more work on this after Exeter. The only bright side about this is that I am currently the only 50+ LWT to have done it and worth 951 points on the nonathalon. Sore hands and some aches but stood up to this well.
Next items are the Rugby Test and the C2CTC.