Week 7 & 8

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.