I could not waterrun because of my poor pool logistics management skills, grrr. I do not know where I have left my head today. Probably at my 5+ hour meeting at work today...I'll make up for today later in the week.
But I managed to bike. 2min intervals but I feel that I did not do it right, I went to slowly I think. It is hard to duplicate 40k TT effort if you have never done one, or 10k effort if you have done that only twice in you life. It will be better next time!