Registration; racking bike, giving in transition bags.

Last minute messing around with bike - would like to avoid this next time.
Very easy 15 min run.
Checking into hotel etc,

Don't know where the day went, it's an admin epic.

Rest

Took George to Grosvenor park in Chester to see Thomas The Tank Engine

Rest of day - change tyres on bike, put gamin sensor on bike; decided it would be good to know how fast i'm pedaling. Think it's also better to go by this rather than gps which at any one point in time may not show your speed etc that accurately.

Eating!

Light cycling 1 hour

Plan was swim as well but not enough time.
Packed car and drove up to Mum's. Thank god for the roof box as we have a little less space than were used too. In the past it's been good to have a box each for the swim cycle and run but luxuries now.

Not home till 2.30am, wouldn't like to be doing this a day later.

Cycle

Programme said 50km - did around half that - no more changes to the bike now!

Swim


2km easy with 8 x 1min at race pace

Starting to pack. I'm glad I wrote that list about "transition bags" now - will just check everything off there.

No breaks at work and have long day tomorrow which I wasn't expecting so need early night.

Brick

Turbo 1.5 hrs easy. With 12 x 30 sec at 40km pace at 110rpm on 2.5mins recovery
Run - 45mins off bike easy. With 6-7 x 60sec at 10km race pace on 1min recovery

Right foot felt much better, so debate in my head is whether to go with the "racing flats" or the trainers I normally use.
Bike position still can't get right - i'm starting to think it may just be necessary to warm up into it and I shouldn't expect to feel comfortable at the start.
It's slightly frustrating to be this close and still have some decisions that are up in the air - think I have to accept this, there will always be more that can be done.

Rest day

1 WEEK TO GO

Brick

Turbo 2.5 hrs with 5 x 4km at threshold on same time recovery (done as 250W x 6min at 90rpm)
http://connect.garmin.com/activity/41743626
Run off bike - 13km at IMP
http://connect.garmin.com/activity/41743628

Felt great on the run so went a bit too fast - if i'm lucky enough to feel like this next Sunday I need to really work on the discipline to slow down - i'd be paying later if I don't, it"s a long way. My absolute ceiling must be 4min/km but really want to be well away from this. The foot was painful - tried a corn plaster! to "off load it"

That's where the turbo gets done. 

Position wise could be moved forwards a bit more and up on the saddle but only possible to do that slowly - aim would be to make more of a right angle at the elbow. 

Plan for week

Mon: Rest

Tue: 1.5hrs easy aerobic bike with 12x 30sec surges Run 45 min with 6-7 surges, swim 1-2km easy

Wed: Cycle 50km easy Swim 2km easy

Thur: cycle 40mins easy just trace pedals run - 25min v. easy swim 1km just roll arms over

Fri: Rest

Sat: 20km slow ride Swim 10-15min easy

Sun: Race