Week 3

                                                           All I need is coffee and my dog

Week3: 30 July - 5 August 2018

The soreness of Saturday's long training session lingered.

Still no swimming with the cold mornings in Perth a real hindrance. I will have to bite the bullet to get the swimming up to speed.

Monday
Had a rest day

Tuesday

A easy 7.2 km run and then a wind trainer zwift session in the evening .60 minutes and 30 kms of undulating terrain on Zwift.

Wednesday

Treadmill session with 8km comprising 800m at 4.30 to 5 min per km pace then 200m walk x 7 .

Thursday

An easy run of 6km and in the evening another zwift session of 80mins with 60mins on the Tour De Cure Australia ride on zwift which was a bit hard and got dropped at the end .Rode the Innsbruck UCI course with some short climbs on the course .Averaged 160 watts for the hour.

Friday

Easy run of 6km and again in the evening 30km easy ride on zwift in the evening .

Saturday

Bad weather meant a 130minute session on zwift riding a workout for the first 90minutes and then hard laps for the remainder of the session for 62kms

An easy 3km run off the bike with Irondog and in the afternoon cross fit was 30 minutes of just deadlifts and cleans and push press for 8 rounds.

Sunday

A long slow run along the coast .Managed 16kms in 1.40 hr which was a good pace and I did not feel I had pushed hard.

Total for the week;
Bike 5h22m   162km
Run 6h12m   37km
cross fit 25mins
total :12 hrs