Jess Learmonth exits the water in first place.

Remember it's a 300m swim, under 7km on the bike and a couple of miles running.

That process is repeated by all four team members.

Here's a handy three minute and 50 second run through to bring you up to speed with all the best bits from day seven in Tokyo.

Now, as I mentioned when Jonathan sent us a video of young Hattie perfecting her BMX moves....

It turns out we're pretty mint at BMX.

That's next.

A dive off the blue carpet and into the water. Our triathlon mixed relay is under way and just as she did in the individual race, Jess Learmonth is not messing around. She's pushing the pace hard and settles in first place at the halfway stage in her swim.

Early days but we're leading. Just throw the gold this way guys.

We also had some big BMX success on Friday. More on that shortly but Jonathan has been in touch to show the sport has a new fan.

Jonathan, we love this!

Jeanette Kwakye
Former British 100m champion

We know as a 200m world champion what she is capable of over half a lap. But she’s also exciting as a 100m runner. She is going to have to be at her absolute best to challenge for medals. In the 100m there isn’t enough time to make mistakes as there are in the 200m. What we love about Dina and why we are so confident about her medal chances is that she’s a championship performer and a competitor and she knows how to do it.

Image source, Getty Images

Dina Asher-Smith will be hoping to line up for Britain in the final of the women's 100m (13:50 BST), an event in which she won world silver behind Jamaica's Shelly-Ann Fraser-Pryce in 2019.

Asher-Smith finished 11th-fastest in the heats, as Elaine Thompson-Herah (10:82), Shelly-Ann Fraser-Pryce (10:84) and Blessing Okagbare (11:05) all ran quicker. Ivory Coast's Marie-Josee Ta Lou set the fastest time with a blistering 10.78.

Britain's fastest woman Asher-Smith will run in the first 100m semi-final - against Thompson-Herah and Okagbare - at 11:15 BST (19:15 local time) on Saturday. GB's Asha Philip goes in the second at 11:23 BST and Daryll Neita in the third at 11:31 BST.

As our triathletes get ready to make their dive into the water, let us quickly point to a superstar who will race later today...

Non Stanford (Former GB triathlete)
Speaking on BBC One

All the athletes love this. We rarely get the chance to compete as a team. I know Jess Learmonth has found it stressful as she doesn't like to let people down but she is such a strong athlete and a superpower.

The feedback from audiences is that this is a great addition to the triathlon programme. It showcases triathlon even more.

I would expect a late charge from France and a big race from Australia as their individual athletes did not do as expected.

The GB quartet will race in the order as follows....

Jess Learmonth, Jonny Brownlee, Georgia Taylor-Brown, Alex Yee.

No baton. Just a pure slap on the hand and crack on.

Non Stanford (Former GB triathlete)
Speaking on BBC One

It's such a great event and has been part of our World Championship programme for years, it's great we finally have it in the Olympics.

The distances are not a third of what we normally cover in a normal triathlon so it's very quick, each person taking around 20 minutes.

So there are lead changes and it gets tactical. There are lots of places to get things wrong so the successful teams tend to be the ones with a clean race.

• Triathlon makes its mixed relay debut (23:30 Friday until 01:00 Saturday). Two men and two women on each team must in turn swim for 300m, cycle for eight kilometres, then run for two kilometres. GB were third at the latest world championship.

• Rugby sevens: GB women's team face France in the last four, with Fiji versus New Zealand the other semi-final (03:30).

• Swimming: Duncan Scott has a chance to make it four medals in Tokyo as GB compete in the 4x100m mixed medley relay (03:35).

• Shooting: The mixed trap team event will feature GB's three trap shooters (01:00-06:50), while Seonaid McIntosh competes in the women's 50m rifle 3 positions (04:00-09:10).
• Athletics: Dina Asher-Smith runs in the first semi-final at 11:15 where she will be expected to seal her place in the final at 13:50. There's also the new 4x400m mixed relay (13:35), where the US are world champions and Britain finished fourth in 2019.
• Tennis: Belinda Bencic faces Marketa Vondrousova in the women's final (time to be confirmed).

Anyone else fancy a 300m swim, a 6.8km bike blast and a 2km flat out sprint at this hour?

I'm pretty confident tonight's pasta and breaded chicken is digested. Who's with me?

Or maybe I'll just watch Alex Yee and shake my head at his chilled-out running style.

Yeah, I'll do that.

Kicking off day eight of the Games is the mixed triathlon relay as it makes its Olympic debut.

Georgia Taylor-Brown and Alex Yee have already won individual triathlon silver medals in Tokyo. They line up alongside Jess Learmonth and Jonathan Brownlee to give Team GB a great chance at winning another medal.

Each team must compete in the order of female-male-female-male, with athletes each completing a 300m swim, a 6.8-kilometer bike, and a 2KM run before handing over to their team-mate.

So triathlon and an Olympic first... a mixed relay.

Talk to me....

BBC One

And as we begin to plot our way through the hours to come, let us sound the klaxon for the start of coverage on BBC One.

That sound you heard outside your window is the Tokyo klaxon. Hit BBC One or the play icon at the top of this page.

So welcome, welcome one and all.

Today there's triathlon, big swimming moments, some star track names on offer, some rugby sevens semi-finals and plenty more.

A busy few hours are in store and as always, we need you to give us your thoughts on #bbcolympics.

First stop... triathlon.

Image source, Getty Images

Brothers and sisters of the Olympic movement. We are at halfway in our Tokyo journey, it's day eight.

By now I believe you've ridden the bullet train, you've tasted the Bento boxes and you've set fire to the Japanese phrase book you once gripped so tightly because you now have that stuff on lock.

Let us venture onwards into some swimming, biking, running, surfing and a whole lot more. Dive through those Olympic rings, make your transition smooth and always.... always... dismount your bicycle before the red line!

At this late hour, we jump at triumph and laugh at disaster.

Who's with me? Day eight, let's do it...