Week 18 Final hard week

 Hall of Fame

Last hard week before a 2 week taper .

There is no real rest day this week . I had a short run of 7km and then a much needed massage .Everything is sore but not carrying any injuries and choosing to rest when ill or just tired has helped me pace myself well this time round.Not ever at 100% but that would mean a concerted consistent 20 week program which at present is down to motivation.



Tuesday

Another 7km run in the afternoon. A Zwift race of 11mins warmup and then 55 minutes racing with a 3km run off the bike.

Wednesday

Ocean swim at Hillaries with about 1600m in the morning and in the afternoon a Thread mill session with 7km , 7 x 600m at 5min per km and 200m walking .

in the evening a massage which helped with the recovery.

Thursday

Morning Zwift session of an hour but not going hard.Run at lunchtime for 6km and in the evening another Zwift sesson race just under an hour .The temperature was in the 30s today so a very hot training day .

Friday

I slept in although I was suppose to be swimming.The hard day yesterday with the heat left me sore   . Ran at lunch time just 6km and an easy Zwift ride of 45minutes in the evening .

Saturday

Last long ride of 121km . Again started early at 5.30am .It was suppose to be hot but it wasn't but was very humid. lost alot of fluids on this ride.We got a coke at the servo but still did not have enough water. # bidons of 750ml and  2100mg of salt .Needed atleast 3500mg .No cramping but felt the ride especially with the headwing coming back.

We all ran 3km off the bike . In the afternoon I rode for 50minutes on Zwift

Sunday

A swim at Hillaries. The Garmin was not recording but I think I swam about 2km in the 50 minutes.

No run and so just rested the rest of the day.

Total:

Run 39km
Bike : 265km
Swim :3.5km

Time : 14.5hrs

Final week before the taper