|recovery with irondog|
Another big week of training and on Sunday I did a hydration tets with Simone Allen a Dietician doing her first Ironman.
Sore but did a zwift session not at full hard pace for 75 mins /or 38kms and rang off the bike for 3.6 km with Irondog
Easy 8km run
Then Zwifting for just under 80 mins or 36km
Ran easy for 7km and then swam for 2.2 km straight with Pull Buoy
Had a massage in the evening .
Ran on the threadmill with easy 1kmm then 500m at between 5min/km to 4.40min/km and 200m walk x 7 and then a cooldown of 1km for 7kms
Evening a zwift session of 50mins for 27km
Morning zwift session short hard tace of 20km in under 40 mins with some climbing in Central Park and then ran with Irondog doe 1.5km off the bike.
In the afternoon a swim at Beatty Park , just 2km with Pull buoy.
Early start at 5am to get to the narrows and ride down the freeway .It was for a change a warm day and I knew after the last 2 long rides and cramping I needed to up my salt in take and that was confirmed by Simone after the sweat test . I need in excess of 1100mg of salt per hour . The ride was 115km today and we had a bit of wind in every direction but fastest ride back with a stop at MacDonalds for a cheeseburger at the servo 42kms from the narrows . There were a few snake sightings but we only saw one crawling across the bike path .saw an injured Roo 40kms from the end and after the ride I called the wildlife group to get someone to have a look as it looked injured .
I ran 2kms off the bike as I had a meeting to attend.In the afternoon I did another 25km on the zwift .
A very slow swim and a first wetsuit swim at Hillary's in the shark enclosure. Later told there was a shark off Hillary's 2.5 m unknown species. I need more time in the water to get comfortable as still feeling slow in the water .
In the afternoon it was a slow 15km run with a short break at the 7 km mark.
Biggest week so far with 280km on the bike and 44km run and 5.5 km swim for nearly 17 hours of training.