Preparation Phase (fourth week of four)
Monday; Recovery day. Legs and bicep incredibly stiff after last Saturday’s strength training.
Tuesday; Run in park. 40 mins. Easy pace RPE=3 with a few strides thrown in every 5 minutes. Followed by long swim 2.5km session with a 1500m constant swim. Someone nicked my spare swim cap!
Wednesday; Evening bike ride. 40km. Very cold. Sharp knee pains slowed me down. RPE=3-6.
Thursday; Rest day.
Friday; Easy run 30mins. RPE=2/3.
Saturday; Early run. 7km. RPE=3/4
Sunday; Race: Half Marathon in Changhsu. Course was long around 22km. Beautiful cool and sunny day. 1hr 55mins. Quick swim in the lake afterwards. Freezing cold! Close to an ice bath so will help with muscle recovery.
Total: 6 sessions.
Upcoming races – signed up.
Half Marathon in Changhsu, China on 27 November 2011
5km swim in Lake Taupo, New Zealand on 14 January 2012
Half Ironman at Lake Wanaka, New Zealand on 22 January 2012
3.3km Ocean swim in Wellington, New Zealand on 29 January 2012
Half Ironman in Singapore on 18 March 2012