Week 16 & 17 Ocotber 29 to Nov 11,2018

UNDER PRESSURE

Last few weeks of training before the taper .

Started as a hard week but tapered into a rest weekend as I had a cold .But correct decision to rest as I needed it .

Monday 29 October 2018
I ran 6km easy and then in the evening a 35km zwift session of  1.07hr.

Tuesday

8Km run a little harder and then 32km on zwift in 1.16 hr.

Wednesday

6km run easy and then a massage in the evening.

Thursday

37km zwift session and then 5km on the treadmill with some sprints

Friday

zwift 24km in the am and 3.6km run off the bike

swam in the arvo with 1500m in the pool

Then in the evening 38 km on zwift as well

Saturday

Skipped the long ride down the bike path and rested .

Sunday
Skipped training but did do a short session on the bike of 75 minutes which I found hard as the body was just tired with the cold.

Swimming remains the main area where I have not  put in the training needed particularly with swimming in the ocean .

Week 18

Monday rest day as still felt tired and rundown.

Tuesday

Back to training.Being Melbourne Cup day .The office stopped to watch the race and after that I ran 10kms along Leighton's Beach.Lovely day and no traffic around as everyone was enjoying post cup celebrations .

In the evening did a Zwift race 80 minutes and then 4 kms off the bike .

Wednesday

A zwift session easy in the morning with 45 minutes and then a run in the afternoon (8.5km ) and then a further zwift session of 45 minutes  .

Thursday

Swam at Beatty Park .Just a 2.350 swim to try and get as comfortable as possible in the water.In the evening a 90 minute zwift ride .

Friday

Another pool swim of 2km at Beatty Park and then a short run of 4km easy.

Saturday

A straight down the Freeway bike path of 121km .No break at the servo . A good average of 31.3 although we had some favorable winds . Happy with the ride and did not feel too stretched .

Did a 4.5 km run off the bike then in the afternoon another 50 minutes on the wind trainer on Zwift

Sunday

The ocean was quite choppy but went in and swam for 30 minutes struggled and had a bit of anxiety but at least got it done. After numerous Halfs and full Ironmans lots of ocean swims , still have issues with rough water swimming and the fact that my last full ocean swim bar the practice I had recently was in Hawaii at Kona with little swim training in the past 20 months .

Then ran for 8km with a negative split averaging 6 minutes per km .That was comfortable and lots of people on the pavement pounding a leisurely run along the coast on a beautiful Perth Sunday .

total

run: 39.2km
Bike: 270km
swim : 5km

Total:15.5 hrs