Wed 14th to 21st January

Not sure what was going on with the Blog here. Lost a few days. Anyway Ive been getting slammed between training and work. Its difficult at the moment to fit it in and keep positive.

Wed 14th
AM
Ride 70km including 3*Big chain ring
PM
Swim 4.7km
Main set, 10*400m efforts.
Thu 15th
AM
Ride 40km
PM
Track at ES Marks.
5*400 on 80-84, 1*2km 6:40 (2), finished with 5*400.
Ran well
Fri 16th
AM
Work early – Nothing
Lunch 3km swim. 10*100 on 1:45 build, 500 easy 10*50 , 5*200m. Did all the efforts on 3:00 pace going on the 3:30, last two on 2:55 pace.

Sat 17th – Port Macquarie
AM
Ride 130km, Ave 31.42, 4:12min, Run 24km
6km at 3:55, 6km at 4:27, 6km at 3:59, 6km at 4:31.

Good work on the IM course with 2*30km and 1*20km TT efforts solid but not flat out. Tough undulating course. Run felt suprisingly good!
PM
40min swim on the IM course. Feeling tired and not too fussed with the swim.

Sun 18th – Port Macquarie
AM
Race
1/30/8.
Unfortunately I pulled out after the 1st lap on the bike. I was pretty disappointed. My RHS knee was playing up and it was too painful to stand up on the bike. I had ridden into 4th after coming out of the water 7th, but couldn’t risk further damage. It was a disappointing end to the weekend, which apart from Sundays half race was very much worth it.
Mon 19th January
AM
Rest
PM
Swim 4km solid with Fins except the first 5*100m efforts
Tuesday
AM
Run20km, 1:29, Ave pace 4:29, HR 135.
20 minutes 4:40/125
70 minutes 4:23/138
Not a really good run, had intentions of running well, had the Fuel Belt on abd took in good sustenance, but accumulated knee and fatigue meant my ave pace was too slow. Lets see how next weeks goes.
Wed
AM
Ride, 60km
Swim
PM 3.5km Including 5*300 on 6:15, was getting a good rest but swimming hard.