Well I have not managed to get anywhere with this since Monday so here goes a quick update:
A day focused on speed techniques:
Swim : 5min w/u, 6×50 Sprint! (RPE9-10), 5min c/d
Bike (on turbo): 5min w/u, 5x2min fast! (3% hill/30/12 or 11), 5min c/d
Run (straight after bike): 5min w/u, 5x1min fast (on flat sprint!), 5min c/d
All hard and I felt quite fatigues after this, early night and from now to race – no alcohol!!
Easy 15mins continuous swim at RPE2-3 – this felt excruciatingly slow after the weeks of training!
Had my first sports massage from Caroline (at Energize) – was sore but felt really good. Apparently I have loads of scaring on my hamstrings and my Illeotibial band is very tight – all I know is that it hurt!!
A mixed day fitting training in between teleconferences!
Bike: warm up 5mins and then cruise for 15mins (at race pace) – felt really good! New Schawlbe Ultremo R tyres are amazing make the ride much more enjoyable!
Run: warm up 5mins and the cruise at 10min about race pace – felt good but slow!
Swim – short evening training session with Caroline
20mins of technique for OW swimming – deep water starts/fast tight turns/drafting – really useful
DAY OFF!! 🙂
time to pack/travel to race venue = PANIC!!
Saturday (T-1) will be a short fast run/bike just to make sure everything works and then rack the bike and forget about everything until Sunday.
Wish me luck, think of me at 6am Sunday – hopefully I will do it in 7-8hrs…..
See you on the other side