What a tough week! It just seemed that every session I did was a struggle. I was quite sore from Sunday's race on Monday and Tuesday and a few late nights didn't help things either. But I pushed through with hump day being my motivation. I call the last day before tapering hump day, and while there is still a bit of work to do before Canberra, it will get easier each week until then.
With the easier week last week before Nepean, I was tempted to have one more big week and have just a two week taper however I am sticking with my trusted 3 week plan. I seem to really respond to a good rest and I don't want to be cooked on the day. That being said, I don't think there is a great need to taper as much for the swim and will be training hard almost up until the day (and you can't taper from doing only 2.3 k in a week!).
Monday
5k recovery run
Tuesday
Rest
Wednesday
15k cycle to work, 7k easy run and 1k swim in Manly Dam. The swim wasn't a success as I was in the middle of a lake, it was getting dark and I started feeling eels around me (at least I thought I did) which freaked me out, leading me to call it a day (quickly).
Thursday
7k run with Tom31's Thursday running group. 4 x 1.2k reps done in 3:57, 4:13, 4:14 and 4:22. Hard session and the first one obviously done too quick. 48k cycle home in 1:59 @ 24.2 (145) including 5 laps of North Head, nearly all of which was done in the tri bars - leading to sore shoulders.
Friday
14k easy run in 1:19 @ 5:39 (142) and a 1.3k swim. 500 swim splits were done in 10:35 and 10:50 before the week caught up with me and I could almost swim no longer. I was totally buggered and had to call it quits.
Saturday
Was planning a long ride but it was raining so I went back to bed. It cleared up later so I did a 29/9 brick. 29k in 1:06 @ 26.0 (143) and 9k in 42:39 @ 4:49 (154). Great session. Felt great.
Sunday
89k long ride in 3:34 @ 24.9 (148). Went up to West Head and spent some extra time in the hills as I met Paul who was heading back up as I was coming back down. Good to have some company on the way home into the southerly breeze.
Too tired to fit in the swim this arvo, so missed the ironman in training for the week.
So for the week:
Running : 5 sessions for 42k in 3:29 @ 4:58 (150)
Cycling : 4 sessions for 181k in 7:17 @ 24.7 (146)
Swimming 2 sessions for 2.3k in 0:52 (No good at all!)
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4 comments:
You're reminding my why I don't do triathlons. 11 sessions for the week including an 89k ride!
Good effort. Not long to go.
It's looking good Chris! You are going to do a great time at Canberra. Wish I could be there!
Sensational week of training Chris. Not long now until your Half debut - not to mention IM qualification :-)
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