5 WEEKS TO GO! 

With the 3 week taper - this leaves 2 important weeks. 

This is some advice from a coach I had in Oz (Grant Giles -aeromax http://www.aeromaxteam.com/) Think i've corrected most of his spelling? 

"5 weeks out - big
4 weeks out - big
3 weeks out - reduce volume -introduce more raw speed work
2 weeks out - taper
1 weeks out - taper

With Ironman it is best to go in very fresh as it's a bloody hard
race so this is why we will slow up 3 weeks out and go in as fresh as possible, If you go into this race even slightly tired it will hammer you. We  will be doing threshold in first 2 weeks of the taper albeit short and sharp you'll probably feel really shit in the first 10 days of that back off in mileage for some reason everyone does."

Today

Swim 1hour

Just did what I felt like. Read something interesting about the catching the water at the beginning of the stroke. A lot of people like to feel locked on at the beginning mainly by feeling pressure on their palm, to get this feeling this people drop their wrists (bad) or push directly down (bad) if anything you should get little feeling of pressure at the start, maybe even pressure on the other side of the hand?
- did a bit of swimming thinking about this.

Otherwise -
Warm up 400m
1. paddles and pull buoy
2. pull buoy
3. some stroke timing 60 strokes/min using the wetronome http://www.wetronome.com/
4. What everyone at the pool calls my "dead fish" routine - swimming on side with both arms at side just turning head to breathe.

Am now trying to plan the week so work and family which is the main priority isn't affected, and that enough recovery is factored in.
So broad outline looks like, - all hinges on whether can do the Wednesday evening session afterwork - if not everything will have to shift forwards. Expect everything will change.

Monday Swim
Tuesday ?
Wednesday evening - 80km bike 10km run
Thursday - Run 2hours (on call for hospital from 6pm)
Friday - Swim - Speed
Saturday - 180km Bike 10km run
Sunday - On call - will run if ok

Have taken next week off as last big week