The last week in August , end of winter , spring and the start of another Triathlon season with the workload about to start to slowly ramp up.
Last week of run and bike .
Monday
Had a rest day
Tuesday
Feeling better and 10km run in the rain .The wind slowed me down a bit and the only one out running .
In the evening did my last workout on the Zwift Academy program .It turned out to be a good session and I managed to hit the right wattage's without missing any of the levels required.
Wednesday
Despite a sore back the night before and the rain , ran on the treadmill . 8km with 500m x 10 at 5min to 4.20 min per km pace 200m walking recovery .
Had a massage in the evening.
Thursday
Ran 8.5km and then zwift for over an hour doing 38 km
Friday
Easy run of 6.4km and then easy ride of 28km listening to the Zwift SBS cycling podcast.
Saturday & Sunday
had stomach issues and so had no training for the weekend .
Monday
Back to the full program
Ran 9.5km and then in the evening did a Zwift ride 61 minutes
Tuesday
Ran easy for 7 km and then rode Zwift - Endurance Lab VO2 20/40 and Cadence Work slow but hard set just 24 km in the hour
Wednesday
Treadmill session with 1km warm up then 8 x 600m at between 5min/km and 4.30 min/km with 200m walk for a total of 8km.
First swim session just a slow swim doing ladders starting with 100m,200m,300 to 500 and then back for 2.1km
Thursday
Easy 6.5km run and Zwift ride of 40kms
Friday
Easy run of 7km and swim again just easy with 100m to 500m sets for 2km swim
Saturday
Skipped the ride on the road and did a session on the Zwift starting with 2 hr ride and a huge climb of 900m followed by a break and then 70 min race 300m climbing and a 2km run off the bike.
Legs were done so skipped crosfit
Sunday
Had a rest day instead of a slow run.
Total for the week 12.5 hours with 39km run and 170km bike and 4km swim.
