Well this week was just a bog standard 'Out Season' week for me, with one exception. I got my standard 4 runs and 3 rides in plus my 1st swim in about 3 1/2 months! It felt real good too...a nice sunny day, a lane to myself at Bold Park and I still float! Managed all of 1km too! Spring was in the air the last few days and so I am starting to get my head into IM training at last. I'm keeping the faith and trusting my program - that I can switch straight from the OS to the Race specific program and ramp up the kays...
The exception was "Week of Darin" - it was my birthday on Monday and so I was lucky enough to have a lovely pavalova with the family on Monday and the girls bought me a Cadel Evans TdF poster and a subscription to Bicycling Australia magazine. Then on Wednesday Des came over, as he was in Oz briefly, and we had the folks and Nana over to celebrate his 40th as well. Nana made her awesome banana cake and we had Thai takeaway. She is 92 and still makes the worlds best banana cake! The final chapter was a curry night at Paul & Julie's house with the old crew. That was great also. It did make me have to start my Sunday run a bit later though!
I had another session on the spin bike at work on Tuesday - that thing is torture! Such a constant effort, it's like riding up a slight hill into a headwind. So I did a 15, 10 & 5 min effort at the high end of zone 4 - avg HR of 83-84%. My interval run on Wednesday was really good quality 3 x 1k efforts, so I was very pleased. It seems like my threshold has really improved over the last 3 months.
Saturday's RW ride was nice little RTR with 6x 2.5' at z5 or 100% effort. I was feeling a little average, but pushed as hard as I could for the intervals. I was usually passed by others, but twice I managed to pass everyone back by the end of the 2.5' effort. So that helped ease the paid a tad. We had a newbie join us - James from Dublin, just here a mere 4 weeks. I've called him Irish. He seems like a top bloke.
My Sunday run was hard. It was hot (well it got to 26 deg) and I had to dig deep to do 75' including 2 x 1.6k at z4. It was really windy and the outward leg was straight into it. The amazing thing was I was able to dead even split the out and back even though the 2nd half felt really hard. The tailwind obviously helped!
So, a good week on the training track and nice to catch up with family and friends.
Weekly totals were:
Swim 1k
Bike 122k
Run 38k
Time 7:28hrs
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