Focus: Working some rest into training. Continue with running technique and rowing. Start intermittent fasting (8 hour eating window starting 1000-1800)
Monday: Run to pool and back. Around 25mins. 1500m swim, 30mins. Rowing 2000m around 10mins. Some stretching. 20mins
Tuesday: Run to pool and back. Around 25mins. 1500m swim, 30mins.
Wed: Easy day. Went to pool for a sauna but closed in afternoon. Did 500m breaststroke instead stretching out.
Thursday: Slow run to pool and back. Around 30 mins. 1500m easy swim, 30mins.
Friday: Rest day. Had a steam room and sauna.
Saturday: Run to pool and back. Around 25mins. 1250m mix of breaststroke and freestyle. Easy. 30mins. 10min steam room.
Sunday: Race day. Tough day. Good swim came out 11th overall. Head winds on the 45km bike course and lost a couple of minutes on a dropped chain and an attritional run. 2hr 45 mins. 11th in age group. Swim 28:19. T1 1:02. Bike 1:24:00. T2 00:39. Run 51:32. Total time is 2:45:35.
Total: 11 sessions (11 hours)
Run (4 sessions, 2hrs); Swim (5 sessions, 2.5hrs); Bike (0 sessions ); Rowing (1 sessions, 10mins) ; Race (3hrs)