This week is a bit lighter on running, which is timely, as I feel like the cumulative effects of 17 weeks of training are catching up with me. So we will see how I go...goal is Swim ~3 hrs, Bike 8:45 hrs and run 3:15 hrs.
Monday
Speed work in the pool. A had session of sprints made up of 8x100, 5x200 and 3x300. I managed 3.8k in 1:05hrs all up. My neck was giving me a bit of gyp after last weeks big kays on the bike.
Tuesday
Bike intervals this morning with zone 4 efforts of 8', 12' and 20'. Ended up doing 1:15 hrs and 40km. Have been fightin off a cold yesterday and felt like crap this morning, but feel like I can't miss any key sessions. Skipped the 20' brick run though, to give my sore left foot a break.
Wednesday
AM session was a 45' run with 6-8 uphill strides. Again, I modified the plan a little to rest the foot. I ran an 'easy' 9km but it was a bit of a struggle. The body has just felt ordinary all week so far. Work has been pretty full on with heaps to do and fair bit of stress dished out also. Tonight's swim was my longest of the program - scheduled as 4.5km. I skipped the 100m cool down so I did 4.4k in 1:16hrs. Main set was 10 x 400's at 3" and then 2" below race rehearsal pace.
Thursday
Today I felt very avg for my long run. It was one of those days that hurt from start to finish. I got through a bit over 30km in 1:27hrs and managed to negative split it by 2 minutes. My legs felt trashed all day at work today, with sore niggly bits. It was in complete contrast to 2 weeks ago when I smashed out 32km at a great pace and felt good.
Friday
Just a swim for today. I got out of the office on time and was in the water by 525pm. The recipe was simple today - a main set of 6 x 600 @ RR pace minus 2-3". Each 600 avg'd between 1:44 and 1:45. So spot on the the money! 3.8km 1:05hrs. Felt strong too.
Saturday
Rat came over for the 0600 rollout and we rode RTR to the Raff's and hooked up with James, an old work mate and fellow triathlete. We then went around the Shelley foreshore and then on a bit of a mystery tour from Shelley through Wilson, Cannington etc and over to Welshpool Rd and the start of the Roe Hwy bike path. A great route and one I will certainly use again. On Roe, both Rat & James flatted, so we had a couple of unscheduled rest breaks. We then smashed it down the Fwy path to Thomas Rd for a refuel spot. We had a cross tailwind which was great. We passed the absent Amigo - PJ - as he was chugging away heading north on his Mega-Training Day. The 600ml Coke and large Mars bar combo special was a winner for $5 at the servo! The path was a bit wet and we were all hoping to make it home before it really dumped down on us. We rode together all the way back to town, into a cross headwind, which became a bit of a drag after 32km of grinding. We said goodbye to James in Subi and then Rat & I moaned our way home from there. My speedo said 141km and 4:32hrs at an avg of 31.1
Sunday
I got up early today and hit the road by a little after 5am. The schedule was a 2-3hr ABP flavour ride plus optional brick run. I wanted to get it done early so that I could take the girls to Surf Club. Conditions were OK, with a cross wind (westerly) blowing steadily the whole time. I made it to Yanchep with a 32.4 avg speed. I only saw a couple of other cyclists in the 44k outward leg, which I passed. The hills on the northern end of Marmion are much nicer heading south than heading north. That helped spur me on to aim at a negative split. I struggled with some discomfort in the neck region and a bit of chaff but pushed on and ended up with a 33.1 avg for the 88km. I exercised my option on the brick and skipped it.
The onshore conditions made the beach pretty ordinary. The recent weather had caused a pretty deep gutter to form close to shore and so the kids stayed in pretty close. I went in the masters swim and the distance had increased this week and so my handicap was 5:15min. It was very choppy and rough, not much fun. I nearly blew up after the 2nd buoy but slowed for a bit, sucked in a few big ones and kept going. I ended up finishing somewhere towards the front of the headcount, but who knows where I placed? It was good training for IM, especially going around the buoys with traffic and if it is choppy on race day.
Summary
A tough week, as the body was sending me a few messages to take it easy. But I got through OK. One more week of hard work to go! Yay!
Swim : 12.4km
Ride : 268km
Run : 40km
Total Time - 15:14hrs
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