1 week until first OD race of the season: Bintan, Indonesia

Focus: Keep high intensity of sessions until Wed/Thursday, then ease back and get ready for pre-race hydration loading and tapering down.

Monday:  Morning swim. 6×200 at a fairly leisurely pace. Felt heavy after heavy training days. 25 mins. Afternoon bike on rollers fun again. 125bpm. 81rpm. 157W. 40mins. Around 15km. Seems really hard work on the rollers compared to road (I hope). Finding it hard to sustain past 40mins. Need to pack in a few more sessions before the taper.

Tuesday: Bike 20km around 50mins including a couple of interruptions (phone call, falling off roller!). 130bpm, 74rpm, 137W. Second 5km was around my target (over 80rpm/150W) but feeling a little tired from 10 continuous days of physical exercise. Will need to rest / taper before the race next week.

Thursday: Swim 1275m around 30mins.

Saturday: Led a group training around the park for 30km bike and 7km run.

Sunday: Run 30ins. HR average 135bpm.296cal.

Total: 7 sessions (4+hours)

Swim 2 sessions (55 mins);  Bike 3 sessions (150 mins); Run 2 sessions (60 mins);


About Warwick

Warwick John Fahy is a professional facilitator and trusted advisor to executives who wish to improve their communication and executive presence. He has authored several books including Influence: The Jack Ma Way.
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