Monday: Long swim in morning. 2km around 40 mins. Steady pace as haven’t swam for over a week. Run 30mins from pool through park back home, RPE=3. Approx. 4km with backpack. Extra run session in the afternoon! Was a beautiful sunny afternoon and needed a break. Lovely slow run around the park 6-7km, 45mins. RPE=3-4. Really enjoyable.
Tuesday: Bike sprints in morning. 35km in under 60 mins. RPE=3-9. Kept up much better with the group, lasting 4 laps this week. Swim 2.25km, 2x1km off 20mins coming in around 19mins. Finished with 5x50m sprints on 45 seconds.RPE=4-7. Run back from pool, around 25 mins, 3-4km. Beautiful sunny day. RPE=4.
Wednesday: Very heavy rain all day. Cleared up for evening ride. Usual 25-30km ride around Expo – long stretches, very windy through Expo area. Good work out. Lungs / throat feeling bad from pollution.
Thursday: Afternoon run in park, cloudy and warm. RPE=4-5. Around 11-12km, 68mins.
Friday: Relaxing swim in evening. Lots of people. 500m warm up then 50m sets of steady sprints around RPE=5-6. Total around 50mins. 1.5km.
Saturday: Rest day
Sunday: Race day. Olypmic distance race in Anting.
Sessions: 9 sessions (not including race)