Week 16 ... Done and Dusted

Tony at the end of the Swim at Coogee Beach



Coogee Life Guards





The weekend turned out to be great weather wise. I had my last longish ride down the freeway. I drove down to the Narrows Bridge and rode for 40 minutes before I met up with Jason and Jamie and 2 other exceed riders and followed them down the freeway .They rode for just over an hour before turning back . I initially just drafted behind them and then as we got into the ride I began to practice keeping a 12 metre gap. It was hard .

My Garmin died at the 45km mark and after they stopped I continued for a further 30 minutes before turning round . I did not get attacked by the magpie . I rode by myself for a further 40 minutes before I got passed by a rider and again tried to stay on his wheel but couldn't till I passed a cyclist in Running Centre gear and he eventually passed me and I just tried to keep at their pace . They eventually dropped me just 6km from Mt Henry Bridge.

I rode back trying to keep the pace steady. there was a bit of wind going down but the return journey was fairly easy. I averaged 32kph on my cycle computer . I did 117km in 3.38 . It was a quick change and a run along the river to UWA ( University) and back about 6km in 35 minutes. saw a couple of cyclist I knew as I was running back

I had time for a coffee at Tiger Lil's but I really just had a lemon juice as I  was just so thirsty. I then went to Tony's to change and got to my massage appointment at Running Centre.  The massage felt really good if not a bit painful . But the legs were feeling pretty good. I was not in much discomfort and the massage definitely helped after the workout.

On Sunday , I just did my open water swim at Coogee with Tony , Les and Hanna. We swam between the jetties and I think it is 3 kms in just under an hour. I had lots of issues with my goggles and I kept stopping but the swim back was a lot better and felt really comfortable with no stops.

I skipped my Thursday ride and Monday run but with the legs hurting I was conscious not to make things worse . I think it was the right decision .On Saturday I  felt very comfortable on the bike and not tired at all. It is always hard having to decide whether to miss a session.

With 2 weeks to go , it is just a question of keeping safe and turning the legs and keeping up with some fast and short sessions. it will be a very interesting race for me with my first race without a proper programme from a coach .

Total training:
Run: 36 km or  3.50hr
Bike: 5.38 hrs or 177km
swim: 8.5km or 3.10
Total: 12.38 hrs