Race Week: Maldon Tri Olypmic distance

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)

 

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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