md6 wrote:Oh the early mornings are the hardest part, but then you have done it once you can do it again! Enjoy the next five weeks they're going to be great!
yep.... I think haha
Thursday 26th July PM
BIF swim #14 3400m
6 x (50+100+150m) @20sec
enjoyed this one.... the 20sec rests make it interesting as the shorter distance you get plenty of rest but hardly any for the longer. Felt good too and I was fully recovered from the race
Friday 27th July AM
9.63mile z2 run in 90mins @ 9:18min per mile pace
did a partly off road route around some wetlands near me, very nice in the morning before work. Pace was slowed down on the trails and lumps grass paths.
PM
BIF swim #15 3500m
main set 5 x 200m @ 30sec, 5 x 100m @ 20 sec, 5 x 50m @10 sec, 6 x 25m @ 5sec
this one was good.. quiet in lane too. Friday is always a worry due to only 1 lane being open because of lessons at 5pm so I have an hour to get past the main set and into the slower warm down where it won't matter if the lane is busy. But there was only one other person anyway.
Saturday 28th July
85.01 mile bike in 5hr 8mins 6 sec @ 16.6mph average pace. My plan was to attack a load of strava segments and take it easy between. the first 2 though really took it out of me and so I struggled to hold pace. But once I got halfway along I regained some energy and my pace went up. Got cought up in the worlds slowest group ride along a lane... people we ignoring my polite requests to allow me room to get past as they weirdly thought I was in their group... what on a TT? and you don't even know who is with you? anyway I got past and beasted them on a nice drag that they were struggling up! Best part of the ride was the fact I could have kept goinig if I wanted to showing my nutritian strategy is paying off.
then after that...
5.32 mile run in 45mins @ 8:28min per mile pace - tough very tough run. the heat was getting to me and I had to work hard. But pleased with the pace so a good positive.
Sunday 29th July
45min spin on bike which loosened my legs up after the near 6 hours of training the day before.
followed by.
14.04mile run in 2 hour @ 8:33min per mile pace . Very good run and glad to have my running legs back. Really enjoying these long runs going along the canal and either back or finding a way back along the roads.