Focus: Race week. More swimming and cycling.
Monday: Run to pool and back. Around 25mins. Swim around 2km mix breaststroke, hand paddles and freestyle. 45mins.
Tuesday: Run to pool and back. Around 25mins. Bike 30mins. Rowing 2000m 9mins 42sec. Swim around 1500m mix breaststroke, and freestyle. 30mins.
Wed: Run to pool and back around 25 mins. Bike 45mins high cadence. Row 2000m 9mins 13sec. Swim warm up breaststroke then 1500m freestyle around 9m per 500m. Total 45mins.
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. Swim around 1000m. 20mins. Sauna and steam for 20mins.
Friday: Run to pool and back around 25 mins. Easy swim 30mins. Steam room 10 mins.
Saturday: Easy swim. 20mins.
Sunday: Race day. 4th in age group. Results are here. 28th overall. http://www.uktriathlon.co.uk/peoples/2013/oly_male.pdf
Total: 19 sessions (9 hours)Run (6 sessions, 3.5hrs); Swim (6 sessions, 3+hrs); Bike (3 sessions, 1.5hrs ); Rowing (2 sessions, 20mins ) ; Sauna 2 sessions, 30mins)