10 lessons from My Dog

In life as in Triathlon/Endurance sports, there is a journey of discovery and many lessons to learn and mistakes to make along the way.The often used cliche.

Having a Dog at this point in my life has changed if not skewered the way I see life and  my training , sport and fitness. Even an animal such as a Dog , non communicative , for many a lesser being then humans , can teach us valuable lessons .Lessons they don't set out to teach , but are instinctive in their nature.

These are:

Loyalty and Love Unconditionally

First and foremost Loyalty to the group they are with , her family. They do not know mistrust and hate , but are loyal in their time and  their instinctive ability to know when to be there and to just be themselves to comfort and care. They love unconditionally and repay the warmth of home and family tenfold.

Sleep
Try to have as much rest and sleep as possible .It is good for the body and it is good for the soul . Watching Molly sleep , her lungs inhaling and exhaling air and her diaphragm moving in rhythm is relaxing in itself and it is vital to getting the best out of ourselves.

Food
She loves food and is not a purveyor of all that is good for her. But in retrievers with a very high incidence of cancer in the breed , the lesson is sometimes we have to set the standards of what is healthy and good for her . Being firm and strong is hard and having the discipline to carry through on maintaining a healthy and balance diet is important. It is caring and taking responsibility

Play
We must all have time to relax and play .Downtime and just not having a plan or a goal or doing something is constructive. the world is complicated ,busy and technology filled to the point where every second is driven with absorbing information or doing several tasks on the go. Whilst as wonderful and efficient as it is compared to 20 years ago , just not doing anything probably helps the grey cells recharge. Molly does lots of this and dogs never lose their innocence if owners allow them to be themselves.

Exercise/ stretch/ smell the Roses

Retrievers were born to run , and chase and swim and retrieve .They aim to please but also they love it . She seeks out puddles to sit on them,  she drives towards the waters edge dying to jump in , she chases seagulls on the beach and swims across rivers. She stretches when she gets up and shakes her body and wiggles on her back . She sniffs and picks scents on her walks. She lives life to the full . If only I did more of the stretching and smelling the Roses .

Don't fight
She retreats and is friendly to all other animals . Gets along with all dogs and avoids the ones who growl. Her disposition is to avoid a fight.

Forgive

Dogs forgive. Or maybe they don't harbor anger or ill feeling at all. If only we could cut away the cancer or hate and anger each day from minds and live in the moment and day and move on.
 

Compassion/Empathy

If there was one great attribute it is  Compassion and Empathy .They know when you are sad and unwell and when you are happy . They are alive and tuned to every sound, smell and vibe.

Trust your instincts

We probably  lose ours by the time we are five. Dogs never do.They leap at it as only dogs know how
without fear .They trust their instincts and gallop full on . If only we could live as they do . 

Things don't matter
Dogs don't care about material things .They want your company , your attention and devotion. that is all that matters , being and living in the present and enjoying the moment.

Love unconditionally and you will be rewarded 10fold.

Week 18

Coffee at Metrio after Saturday's ride

The weather has been steadily improving despite a few showers in the morning and I have not totally escaped getting wet. After the sore left knee stopped any serious training for a few days I was keen to get back

Monday

A good easy run at lunch time running 8km @ 6.30 pace and then in the evening swimming at Terry Tyzacks on my own. I did 3 x 1km at just under threshold to medium pace. First time I felt OK in the water but still slow .

Tuesday

Cycled in the evening and did a 1.45 session with high cadence riding around Nedlands and then just riding up and down Lovekin Drive in Kings park. Not too many people about finished in the dark .Rode about 45km with 6 repeats up Lovekin drive.

Wednesday

Ran at Lunchtime doing my intervals .A little slower with a sore knee but managed to do 5 x 1km @4.50 pace . ran about 10.0 km . In the evening swam again with a 500m warm up and then 700m ,500,400m, 300, 200 m swim and a 100m cool down for a total of 2.7km .


Thursday

I did not ride in the morning as planned but ran in the afternoon an easy 6km  and then got to cross fit a little late so ended up doing the last bit of the workout on my own. The pull ups are always the hardest for me.

Thursday's WOD

Friday

Molly and Sufferfest

I ran in the afternoon another easy 8km run @6 15 pace and in the evening rather than swimming did a wind-trainer session for 40km with a Sufferfest  video .It was a hard workout trying to keep my HR above threshold

It is always hard trying to keep the heart rate and legs at that level. Pretty much shattered at the end of the session.

Saturday

I managed to finally get out at 5.30am and rode to the Hills on my usual course

Saturday's Ride up in the hills via Mundaring . There weren't too many cyclist at the start but up in Mundaring there were a few riding the hills. I rode back via Metrios where I had a quick coffee with the Exceed crew and Ross before riding home .Dropped Jonathan off at Karate and then took Molly for a run.It was a short run of 3.5km as she seemed tired and did not want to run the 5km I had planned.

In the afternoon it was a good cross fit work out with 6 rounds of exercises lasting 8 minutes including a work out on the rower . 

Tired after Saturday's run off the bike

Sunday

I managed a really good nights sleep and rode from Deep water point to Wandi for the time trial.it was just enough of a distance to warm up the legs .the time trial was hard as the legs were pretty tired after the Saturday ride and cross fit. I was a little slower than my previous attempt as expected. managed a 33kph average and missed a turn on the first lap. The heart rate was struggling to get above 145 bpm so I knew I was tired and the legs were not firing.

ATTA TIME Trial Wandi 14 September 2014

Wandi ATTA Time Trial Start Line

After the time trial I rode back and had breakfast at Georges with the Boris crew . legs were tired . I was suppose to run in the afternoon but after various family commitments , time just ran out.

Total
Swim: 2 hrs or 5.7km
Bike: 240 km or 9h20m 
Run: 36 km or 3h50m
Cross fit: 2hrs
Total: 17h10m

Week 17 A little Sore

◄ Aug 2014	~ September 2014 ~					Oct 2014 ►
Sun	Mon	Tue	Wed	Thu	Fri	Sat
	1 AM  SWIM PM RUN	2 AM BIKE !hr Threshold effort Zone 4 142 to 154 PM Cross Fit	3 AM SWIM PM RUN INTERVALS	4 AM BIKE Hill repeats PM Cross Fit	5 AM SWIM	6 AM LONG BIKE 4-.5 hr bike with 3 efforts @30m Run off bike 30minutes easy PM CROSS FIT
7 AM LONG RUN/MTB	8 AM  SWIM PM RUN	9 AM BIKE!hr Threshold effort Zone 4 142 to 154 PM Cross Fit	10 AM SWIM PM RUN INTERVALS	11 AM BIKE Hill Repeats PM Cross Fit	12 AM SWIM	13 AM LONG BIKE 4-.5 hr bike with 3 efforts @30m Run off bike 30minutes easy PM CROSS FIT
14 ATTA TIME TRIAL WANDI	15 AM  SWIM PM RUN	16 AM BIKE!hr Threshold effort Zone 4 142 to 154 PM Cross Fit	17 AM SWIM PM RUN INTERVALS	18 AM BIKE Hill repeats PM Cross Fit	19 AM SWIM	20 AM LONG BIKE 44.5 hr bike with 3 efforts @30m Run off bike 30minutes easy PM CROSS FIT
21 AM LONG RUN/MTB	22 AM  SWIM PM RUN	23 AM BIKE!hr Threshold effort Zone 4 142 to 154 PM Cross Fit	24 AM SWIM PM RUN INTERVALS	25 AM BIKE Hill repeats PM Cross Fit	26 AM SWIM	27 WTF ULTRA MARATHON (possibly)
28 AM Recovery	29 AM  SWIM PM RUN	30 AM BIKE!hr Threshold effort Zone 4 142 to 154 PM Cross Fit	Notes:

September Prog

The beginning of September and the start of stepping up the training a notch or two.

I still dislike the cold and wet conditions and try and avoid it for the sake of injuries and accidents.But the week did not go as planned.

Monday

An easy run of just 8km and pretty relaxed.Did not do anything else for the day.

Tuesday

I rode in the morning and there was no rain at least whilst I was out.It was a pretty lonely ride and did see the packs of riders about on Birwood. The HR was jumping a fair bit but did get the Heart rate above threshold for the hour .All up did ride about 50km .

In the afternoon got a massage at lunchtime from Adele Richards at Northbridge. Needed it but with very tight calf's and quads , it hurt a lot.

In the evening it was a cross fit workout with weights .


Wednesday

Again been skipping my swimming and  I do need to begin to be consistent and start swimming regularly.

I did my interval running at lunchtime.A hard session with 5 x 1km at threshold or higher.managed to keep at 4.45min/km pace for the 5 and then did 2 x 500m at about the same pace. Unfortunately at the last run I jarred my left leg as I slowed down ,unfortunately as I have torn the ligaments in the left leg a few times in my previous life as a hockey player it was an occupational risk when training .As I was slowing down I jarred the left knee. The leg was sore and just got worse but I did not think it would prevent any training.

Thursday

Picture of Mount Street : site of many a fitness session

I ran at  lunchtime doing a 7km easy run.In the evening I had a very short ride at Kings Park with  9 repeats of Mount Street .Legs hurt especially the knee.The heart rate jumped a fair bit and I was crawling up the hill. Saw only one other rider doing the repeats as everyone else rode home or were involved in Boot camp work outs .

Unfortunately the rest of the week was a non event with the knee swelling. I managed the cross fit on Saturday but decided not to run or bike  and just have a rest. I did manage to get to cross fit on Saturday.

A little disappointing I did not finish the week of training.

Bike:70km or 3 hrs
Run:   25km or 2.35
cross fit : 2 hrs
Total: 7.35

Week 16 Sort of Rest Week

Whilst it was not written into the programme , the last week in August did end up being a easy week.I managed a fair bit of running ,no swimming , a bike ride and 3 cross fit sessions. The lack of sleep and the heavy cross fit sessions and running had taken a toll on the legs and it was good to have slackened off towards the end of the week just to recover from some of the soreness and fatigue.

Monday

Pretty easy day with an 8km easy run .

Tuesday

Rainy Tuesday

I got up early and rode at Nedlands.The Exceed squad had a river loop so i rode on my own clocking 48km with just under an hour at above threshold pace. Finished the set and  got caught in the rain as i rode back to the city In the afternoon an easy 5km run .

In the evening it was cross fit with max weights .managed to dead lift 90kgs and stopped but probably could have gone a bit higher but chose to just focus on getting the technique right .

Wednesday

Did my intervals sessions with 6 x 1km @4.45pace and walked a minute and ran a minute between each 1 km run. Ran just under 10kms.

Thursday

It was raining so I skipped my bike session. I did do the cross fit session and run an easy 7km .
the Cross fit session had a km run at the beginning and end with 50 ring pulls, box steps holding a 10kg plate and 50 push ups.

Friday

An easy day with no swimming and a short easy run of 7km

Saturday

Saturdays Session

I did not ride today an opted to run 15km and then did cross fit in the afternoon.

Sunday

I was going to ride but felt pretty tired and so just had a rest day.

Bike:  48km or 1.40
run: 53km or 5.20
cross fit: 3 hrs

Total: 10 hrs

Dos and don'ts of Training

A timely reminder of some of the Dos and Don't s in Triathlon training.

I have been getting weekly massages and the masseur has been reminding me to stretch every week as all my muscles are really tight . It is a slow and long road of trying to unravel some of the important but often forgotten habits needed to remain fit , injury free and performing at my optimum level.

Like rest we tend to not rate eating well , stretching and resting with the same importance as training. I continue to play catch up but I am trying my best to change a few bad habits .

In a past post I did find a short piece about Meredith Kessler  and how she took 7 years to change and adapt her training habits into the champion she is now.

And recently on firstoffthebike Blog there was a good piece on the Dos and Don't of training .I break lots of the rules but I think if I can get a few of these habits right I will improve.

Make It Work for You

Take a cue from Meredith Kessler and turn her experience into your competitive edge.
Create a long-term vision: A long-term plan opens the door of progression, which leads to constant evolution and improvement.
Be patient: It is easy to build a long-term vision, but much tougher to execute it daily and always maintain the vision throughout multiple seasons. Stick with it, and you’ll be rewarded.
Build a plan custom-tailored to you: It is Meredith’s willingness and ability to think outside the box and develop an approach that suits her that has delivered results. Do all the stated truths in triathlon training really apply to you? Are they truths, or simply unchallenged norms?
Think beyond endurance: Swimming, biking and running is the most specific training you can do. But to truly evolve your performance, you also need to focus on the supporting elements of nutrition, recovery, functional strength, psychology, skills and equipment.
Be consistent: Performance evolution is a result of many days, weeks, months and years of consistent training load. In fact, the reason we focus so much on specificity in training, as well as recovery, is to achieve training consistency.
Stay balanced: Without a tremendous amount of resilience and emotional balance, Meredith could not have succeeded. The triathlon lifestyle doesn’t promote life balance, but if you make it a priority and dedicated focus, you can achieve it.
Work hard: This sport isn’t easy. Meredith could not have evolved to her level without massive amounts of grit, determination, sacrifice and hard work. There is no easy way, but there sure is a smart way.

Read more at http://triathlete-europe.competitor.com/2012/11/23/the-journey-of-meredith-kessler#OruOuhUM02z6AhbR.99

Dos and Don'ts of Triathlon from First off the bike

by Jen Brown on the, firstoffthebike.com’s website.

 So don’t….

1. Be insane – Insanity is doing the same thing all the time while expecting a different result (at least according to Einstein). If you aren’t happy with your results and want to improve them, do something different – anything! We all know that you need to change what you’re doing if you want to change the results you’re getting but few actually do it.
2. Forget about your front! Finish a training session and what do you stretch (if anything)? Chances are you do a quick calf stretch on the front step or throw your leg up on the fence or the couch for a quick hamstring stretch before going on with your day. But what about the front of your body? Your quads, abdomen and chest are probably a bit neglected. But they can also the most problematic areas for triathletes given the amount of time you spend sitting each day (whether at a desk, in your car or on your bike). These areas get tight and put pressure on your hips and shoulders, leading to knee pain when riding your bike or shoulder pain while swimming. So make a point of stretching something on the front of your body – like your chest or hip flexors – every time you stretch your calves or hamstrings.
3. Assume that because you swim, bike and run, you don’t need to do anything else – Triathlon, like most sports, consists of repeated movement patterns. Your work probably does too. These movements you repeat day in and day out create muscle imbalances which can ultimately contribute to a niggle in your shoulder or knee and ultimately an injury that stops you from training. Minimise your risk of injury by doing something that challenges your body in a different way. Go for a trail run, a mountain bike ride or head into the gym and work on your back, glutes and hamstrings. It will help to keep your muscle imbalances in check and reduce your chances of getting injured. Just remember to do everything with proper technique and form, and don’t be afraid to seek assistance from a professional if you’re unsure.
4. Stay up late – I’m a night owl so this is something I really struggle with. But have you ever noticed how tired you feel when you go to bed late but still get eight-plus hours of sleep? The more sleep you get before midnight the better; it’s higher quality so you’ll get more ‘bang for your buck’. And while we’re on the topic: falling asleep on the couch doesn’t count! In fact, it’s probably the worst thing you can do because any ‘sleep’ you get – and I use that term loosely – is poor quality and it’ll leave you feeling even more tired tomorrow.
5. Fall into the ‘out of sight, out of mind’ trap (a.k.a. baby got back) – Just because you can’t see it, doesn’t mean it’s not important. Having strong glutes is one thing. Having strong glutes which function properly is another thing entirely. You can do all the squats you want but if you haven’t trained your glutes and core to stabilise you while you’re using one leg – such as when you’re running or riding – you’re not only wasting your time but setting yourself up for an injury. Learn how to make them strong but also (more importantly) to make them work properly (there is a difference!).
6. Wear shoes around the house – Go barefoot (or if it’s cold, wear socks). Shoes shorten your calf muscles, affect your achilles and change your gait. Feet that don’t function properly can give you knee pain when riding or hip pain from running. So go barefoot – in a safe and warm manner – and remind your feet how they’re supposed to work.

Enough of the mistakes. Here are some simple things you can start doing today that will improve your body’s ability to recover from, and adapt to, your training so you can get faster sooner:
Do…

1. Sleep seven-to-nine-hours each day – Your body recovers from everything you put it through and grows stronger when you sleep. Not getting enough sleep also floods your body with stress hormones, which slow your recovery and can make it harder for you to lose weight. So turn the computer and/or TV off early tonight – even if it’s just 15 minutes earlier for a bit of extra sleep.
2. Drink lots of H2O (even when you aren’t training) – When your body is hydrated, it’s like a green tree branch; it can bend and flex when a load is applied to it and is harder to break. If a tree branch dries out, it can’t absorb the same loads and breaks more easily. Your body is the same. Dehydration affects your performance and increases your likelihood of injury. So drink 300ml of water for every 10-kilogramss of bodyweight. E.g., 2.1 litres of fluid each day if you weigh 70-kilograms as a minimum and more if you’ve exercised today.
3. Train in all 5 gears – Most cars have five gears (disregarding reverse – we don’t want you going there!), ranging from slow (first) through to overdrive (fifth). And, if you drive properly, you use all five. Your body is the same. It has five gears – or six depending on what training philosophy you adopt – ranging from easy to flat chat, five-second sprint pace. And you should use all of them. Most people tend to train at the same intensity – in the same one-to-two gears – all the time. So shake up your training and boost your performance by challenging yourself to spend time training in all five ‘gears’.
4. Treat your body right – Trigger points are sore or tight spots which indicate places in your body where tension or stress is being stored. They limit your range of motion and can cause you discomfort, pain and ultimately injury. Spend five-to-10 minutes every day using a foam roller to release them.
5. Get a golf ball or a hard spiky ball and roll it along the base of your foot – Your foot has 26 bones and 33 joints, making it one of the most complicated and important parts of your body. What happens at your foot will affect every other part of your body – from your knee to your shoulder –so making sure that your feet function properly is essential especially for runners. So roll baby roll!
6. Care for your core: a strong core – being all the muscles in your abdomen, lower back and hips all the way to your knees – is essential for everyday life and your sport. It helps to alleviate back pain, reduces your risk of injury and allows your body to use all the power your arms and legs generate to propel you forward faster. Have a look at this post for some tips on how to do it properly.

After deciding to leave the law, Jen began working as a Personal Trainer and specialises in helping triathletes and runners build strong, resilient and injury-free bodies. She is also a Development Level (Level One) Triathlon Coach and established Sparta PT to help triathletes and runners of all levels realise their potential.  

WEEK 15

Molly Chasing Seagulls after her run.View from Applecross towards City

The weather has certainly improved although I have continued to avoid the rain and have rested when I have felt lethargic. Still a tinge of guilt when I miss sessions but the realization is that Ironman training is an endurance sport and one session doesn't make the athlete.many small steps do. What I cannot make up for is the lack of rest and the sedentary nature of work and hours or sitting . The ideal training regime is really a part time work load and spare hours to rest , have multiple massages and specific coaching sessions.

the next best thing is to work round these obstacles and train smart . sometimes it is harder with motivation and the lack of similar level athletes to work with. but it is a journey of discovery and mixing up the sessions get the right mix.

The week started :

Monday

I had the option of swim/run but took a rest day .

Tuesday

Ran in the afternoon , easy  8km and in the evening rode on my own after work instead of going to  Cross Fit. It was suppose to be a morning session but with rain I opted to avoid any chance of getting wet. The evening ride was a 40plus minute on high cadence and riding around Nedlands then on to Kings Park and doing 5 rides up and down Lovekin Drive trying desperately to keep at the 70rpm on the big ring. As I progressed down a cog each minute. The legs were screaming and I was struggling by climb 5. A good 39km session.

Wednesday

A rare swim in the morning . The water was nice and warm and I had a 200m free start in PB , 400m in fins and then 200m drills swimming with one arm breathing in the  opposite side , 100 m kicking and then 100 free followed by the main set of 600m with 100 at the start and final 100 at threshold and the rest medium and 2 x 400 m at sub threshold and 200m threshold and 100 recovery .a total 2.7km.

In the afternoon I ran with 5 x 1km efforts at about 4.45 pace and kept it consistent with the rest @6 minute plus pace. Total run 8 km. In the evening a slow 5km.

Thursday

With the rain I stayed away and was planning my cycle in the evening but the rain continued and I was toying with the idea of doing it as a wind trainer session but spent far too long setting up the bike and gave up for another no work out day.

Friday.

Ran in the afternoon with an easy 8km and had a massage at Lunch time . In the evening I swam alone doing 2.4km.A similar set with 200m free , 2 x 400m free and then 800m  and 500m before a 100m recovery for a total of 2.4km .

Saturday

Fight Gone Wrong

A late start for the bike cycling alone and did the river and Shelley loop before riding home. it was hard trying to cycle consistently as the legs were probably a little sore from the massage . (it always hurts) Completed 90km and sat on the back of the South Perth Garland cycle group along Curtin University for a few kilometres of respite in an otherwise  lonely ride.I ran with Molly off the bike for about 4km very easy .

In the afternoon with did Fight Gone Bad (we called it Wrong) . Just 15 minutes but the hardest 15 minutes ever. I improved my score using the same weight of 25kg for the Push Press and the 7kg ball for the wall-balls. (despite the bike ride)

Something is working I hope. I did have an early night as I was dead tired.

Sunday

thankfully was not an early start although I had breakfast with Tim and Trevor and Les at East Perth before starting my bike /run brick session. Not the usual plan but decided to do Thursday's session  to at least try and pick up some speed work. There were a few cyclist about and managed 2.5 loops around Birwood beside the warm up and cool down  from Kings Park to Nedlands. Total 40km and then ran a short 4km easy run . In the afternoon I did a further 5km easy with Molly and decided against a longer run. The legs were feeling reasonably good.

Total:
Swim: 5.1km or 2 hrs
Run: 42km or 4.20hrs
Bike: 6.5hrs or 170kms
Crossfit : 0.5 hrs
Total: 13.2hrs

Week 14

 

Irondog trying out the Lazer Helmet

The advantage of designing my own training programme is that I also know that it has an inbuilt flexibility.I was not meant to do all the sessions in it.

Particularly as the sessions get longer and tougher .

Monday

A good case in point as I had a run and swimming but the soreness from the weekend made it hard and I decided to sacrifice the sessions and have a rest.

Tuesday

It was a late start and I ran 7km at Lunch and then did my cycle workout in the evening in lieu of my Cross fit.
It was 40 minutes of high cadence and then hill repeats along Lovekin Drive in Kings Park with 5 repeats till my leg was sore and then an easy ride round the Park. here were a few cyclist and cars about and  little else in the quiet darkness . Legs really felt that workout as I struggled to keep at 70rpms in the big chain ring until I could shift a few cogs down .

Wednesday

I did my interval work out today but just 4 x 1km at Threshold or higher.Maintained my heart rate at about 150 to 159 and had a pace of 4.34 to 5.08 minutes per km. still slow but a real improvement.In the evening I ran a further 5km and then swam with the Exceed squad.
The session was a 400m free, 3 x 100medley and 3 x 500m with 400 @threshold and 100m easy and a 100m cool down for a total of 2.3km

Got a real bad cramp in the left leg at the end . The muscles are slowly trying to get strong and used to the overload.

Thursday

As I was sore I skipped the ride session. In the arvo I ran 7km easy and then went to Cross fit

A good hard session:

Friday

I ran at Lunch time another easy 6km on a really nice warm day. Not too many runners  today.Strange that on a Friday. In the evening I swam by myself at the Terry Tyzarks Pool.Did very much a similar set with 400m free warm up , 4 x 100 with 50 hard and 50 easy , 3 x 500 at threshold and 100m cool down.

Saturday

I was supposed to be riding a long 3-4 hour ride but did not get much sleep during the night so decided to just rest up and ride long on Sunday. had a massage on Saturday before Cross fit. The legs were tight and sore before and after the session they were just sore.The calf's especially had taken a pounding. i was reminded to stretch more.

Saturday's Session

Sunday

Trail Riding today

Whilst still sore in the legs especially the quads after the Cross fit session , I managed to do an easy 5km run as a warm up for my ATTA 20km Time trial which was on in the morning out a champion lakes . It was great morning with not too much wind about. First time in a while I had been at an ATTA Time trial. It was just 20km but the legs were going to hurt. I had my TT Bike and Zipp wheels. It was 4 laps of 5kms each and I managed a consistent pace with the last lap at 8.37 being my best and only 5 secs between the 4 laps . My average for the 20km was 34.49kph.HR was just above threshold.

After the TT , I did a MTB ride on the Heritage trail for 2.5 hrs with the first 27kms riding up to Mundaring then a fast return for a total of 45kms. I met a number of North Coasters running the trail including Paul , Mez and (Bill training for Kona) It was a good day for it. Not too many riders out on the trail and the legs were pretty done by the end of that ride. Stopped at Mt Helena for a coke as I  had finished my Bidon of drink .

Week

A little erratic but getting there.

Bike: 100km or 4.5hrs with (45km on the MTB)
Run: 38km or 4.5 hrs
Cross Fit : 2hrs
Swim: 4.7km or 2 hrs
Total: 13 hrs