Build week: Focus on run, more bike and some strength conditioning

Focus: Race week. More swimming and cycling.

Monday:  Run to pool and back. Around 25mins. Swim 1500m breaststroke warm up and freestyle.Bike 30mins high cadence. Evening run with Ealing Eagles, steady run around 12km. 90mins including warm up and down.

Tuesday: Easy swim 15-30mins mix breaststroke and freestyle. Rowing 5000m under 30mins.  No HR data.

Wed: Run to pool and back. Around 25mins. Swim 1300m breaststroke and freestyle. Bike 15mins high cadence.

Thursday:Bike to Running School and back around 30mins. 60mins session at Running School. Intense high intensity interval training on technique. Run to pool and back. 30mins. Rowing session 5000m 24min 32 sec. Sauna and steam for 25mins.

Friday: Run to pool and back. Around 25mins. Pool was closed so didn’t have a swim.

Saturday: Long run with middle 5k time trial. 14 km total. Time trial around 24mins, slower than last week perhaps because body feels a little fatigued. Steady run.

Sunday: Race

Total: 18 sessions (11.5 hours)

Run (8 sessions, 6.5hrs); Swim (3 sessions, 1.5hrs); Bike (3 sessions, 1.5hrs ); Rowing (2 sessions, 1 hr) ; Sauna 2 sessions, 1 hrs)

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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