Rest

Away on a conference about people with George's (my son) disability. No time to train. Managed to get in the Sauna at the hotel so I told myself I was training for heat acclimatisation.

am Swim

400m warm up
10 x 50m as 25 solid 25 easy
25 x 100m on 30sec rest at IMP last 11 with pull and paddles
200m easy pull
8x50 slow catch up

Total 4.1km (that's probably the furthest i've ever gone)

Turned up at usual pool to find it was closed. Found another - good session as haven't swum for a while.
Found it hard to stick with my race pace but just managed it, certainly didn't get slower which is the main thing. There is so much to concentrate on technique wise. I focused on one thing at a time.
Rotation - this made a big difference
Horizontal in the water - raising feet a little more so on the surface. Head postion. Breathing with one goggle in the water (not lifting head)
My main area to improve today was dropping my right elbow - only at the end did I remember to internally rotate my arm which helped.
Feeling the water on entire length of forearm.
Had entry flat/little finger first (this is hard for me)

There's a great podcast i've been listening today, check it out. This is their race report after doing the comrades marathon in South Africa.

http://marathontalk.libsyn.com/rss

Afternoon Turbo

warm up 15mins
Set 2x20minx250Watts x 85-90rpm on 5mins recovery

1km run off bike (Right achilles a little dodgy)

Rest

Childcare day again. Another meeting for Ella. Getting a little twitched that have had two enforced rest days this week. Not me missing the exercise, it's nice to take some time off. Just like to stick to the program.

am Cycle

80km before breakfast, about 3 hours. Just to try and switch the fat burning on.

pm Turbo

Warm up 5mins 85rpm, 10mins 90rpm, 5mins 95rpm
Set - 4x8min on 5mins recovery at 65rpm (250W)
Warm down 15mins

Good session - tired legs from the morning. Heart rate in mid-high 140s

Rest

Child care all day so not much chance to train. Ella in meeting in the evening.
Did a bit of stretching - ITB, hips etc.
Aim to get a fair bit of cycling done tomorrow.

Run
BUPA 10km

Plan was to do this with the fatigued legs from yesterday at IMP (ironman pace). Managed to do this for the first 10mins but felt strong and went faster than planned. Not sure if this is good or not - bad for the discipline and wrong metabolic system in play, good for the training and confidence.

Went through half way at 20min and finished in 38 something.

Dull ache in right hip - need to really work on this - massage maybe if I can find the pennies.

Cycle

Went for ride in Richmond park - ended up doing 95km, fairly aerobic throughout. First time on the road bike for a while and had a few position issues so allen keys out! Basically not happy about right hip. As usual the main task is not to blow everything out of proportion and "control the controllables" as they say.

This ride was with Nick who is training for the etape - some good talking about life and cycling etc,

Finished with an hour at home on the turbo - 4 x 10min at 230W 90rpm on 5mins recovery. Felt good to do this - heart rate was around ironman pace (well a little high). Best thing was the position was much better.

Afternoon was spent cycling again! Up to hyde park with the family - my legs were dead, pedalling the tricycle was SUPER hard, not sure if it was a good thing to do. Did feel very aware of need to help out as Ella had held the fort all morning.

Went past all the setting up for the BUPA 10km tomorrow - not sure what the plan is: in the back of my mind anything around 40mins would be great on these legs. Maybe I should try the run walk approach that I used in the London marathon?