My week started with a nice lunchtime swim on a lovely sunny day. It is great to be able to duck out for a swim at lunchtime. Shame that I can't do it all through IM training, as the distances get a bit long for my lunch hour... It feels good to be back in the water, even if I feel slow. I thrashed through 1300m and felt pretty happy for my 2nd swim back.
Tuesday and Thursday I did the standard bike interval ride, a bit over an hour of riding with 2 lots of 20' or 15' at zone 4. On Thursday I timed my self to do a couple of laps of the Reabold Hill figure 8's and clocked a 13:40 and 13:29, as I thought we might be riding there with RW on Sat and I wanted a benchmark.
Wednesday was my interval run and I did 3 x 1.2k at an avg pace of 4:07 min/km. Mentally, it seems anything less than 1.6km is relatively easy. As I seem to do some many intervals of 1.6k.
Then Friday had a great pre-work swim. It was one of those mornings when there was a heap of misty steam coming off the pool. Had a lane to myself and chugged along for a pleasant mile.
On Sat I spun in to RW with Andre and picked up the Bernster on the way. We then went back to the Bold Park/Reabold Hill area to do the figure 8's. The mission was to do 20 pedal strokes seated and then 20 standing, going up Zamia trail. That was hard work! I don't know how the pros can stand up for so long whilst climbing. I found I was changing down 2-3 gears for the standing sections, but it was fatiguing still. I kind of rode with Big Greg for the 1st few laps, then decided I wasn't here for a chit chat and took off. I did the last 2 figure 8's solo but couldn't get close to the 13:29 I did on Thu, as the legs were a bit shot by then and only managed 13:50. But I was pretty satisfied with the hit out still.
Sunday was my long run of the week. I had 90min scheduled with 2 x 1.6k efforts.But I had to take Isabel to the C2S course, as she was helping out with the Girls Guides at an aid station on Perry Lakes drive. I was glad not to be running the Half Mara this year. I hate that course! So many painful memories over the years!!! So I grabbed a takeaway coffee on the way home and then set off. I ran the outwards leg at a solid clip and then slotted the intervals in on the way back. Avg pace for the run was 4:42 pace for 19k. The legs felt OK too. It was great weather for running.
So, I now start to transition into my IM Race Prep phase over the next week. Almost time to pull the trigger and start training specifically for IM. I cant wait either!
So totals for the week;
Swim: 2.9k
Ride: 143k
Run: 39k
Time: 9:02 hrs
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