Final Push

Last week i finished my final push in training ending a big block of training, and it is now time to start a gradual taper into Clearwater in two weeks.
Here is how last week went

Monday- was a good 2hour swim workout with F.A.S.T in the am mentioned in my last post with a long recovery spin in afternoon, legs were a bit tired from my track workout Sunday.

Tuesday- nothing too hard today it was a good recovery 10k on the trails and in the afternoon was a short and sweet bike workout wu, 20k TT and then a cooldown legs felt tired but still rode hard into the wind.

Wednesday-
1.75hour swim with fast. Ended up being Barratt Brandon and i only swimming, him wearing a wetsuit because the pool was broken, so the club did dryland while we swam. I froze but logged some good miles.
mainset was something like
800 swim
4x100on 1:10
800swim
4x100 on 1:15
800swim
4x100on 120

i forget the rest .

Then after a Little rest it was a track workout at TCU

6x1km mainset with about 50seconds rest, it was crazy wind and Barrett i switched turns taking the lead every lap, but we ran under 3:10pace in crazy conditions, with a big wu and cool down.

After we did a 1.5hour spin in the wind, it felt like a hurricane but it was a solid day ended with a massage at night from Tarp who got me ready for the rest of the week.

Thursday- ran another 10k ez in the am on the trails.
pm- was 2hour ride with 6x8mins hard mainset with 2mins recovery. sick and tired of the wind but it makes you stronger. So i sucked it up today.

Friday- Swim workout Threshold

Mainset was 2x400 on 5:20 Then 200 at pace 1min ez
then 2x200 on 2:35 then 100 at pace
2x100 on 1:15 then 50 at pace.
and a bunch of other stuff with a warmup and cool down, i had the afternoon to recovery and rest for tomorrow.

Saturday- Race simulation day.
Rode 10k ez wu, then rode 90kms at race pace effort, felt strong and maintained good cadence and form with more wind. Then i got off the bike and ran 10k at a little faster than half marathon goal pace, so it was a good 4hour workout but right to bed after i was cooked.

Sunday- Ez recovery day with 1hour run in am, some pancakes, and then a 1.5hour recovery ride in some more wind.

Well that was the end of the week, this week i start to taper. I will post towards the end of the week but it shouldn't be too hard of training. I am starting to get excited to race but even more excited to some recovery.

Cheers