20th June - Week in review finished with a 40km run!

Mon
60 Min spin easy

Tuesday
Run Long, 26km 1:52, 4:19 Ave Pace
3* 7km
1* 5km

When on the flats the average was 3:45!

Difficult run this as I was in Melbourne and had to run early on no area knowledge. 7 degrees or son and cols started at 5:30am running in the light on the major streets. Was still tired from Sunday's efforts although my 2XU elite compression tights prevebted me getting any soreness from this run!

Wednesday
Swim 3.5km

Thursday
16km in total, 139 HR Ave, 170 Max on the 2:58!
8*1km efforts on Hickson road with two minutes Jog/Walk revovery
3:09
3:09
3:08
3:08
2:58
3:05
3:07
3:01

First 4 in good conditions, 2 in pouring rain and 3 days later the shoes are still drting!

Friday
AM
4km swim. No showers with a main set completed with Brett and Jeff.
Did 30 * 100's on 1:45, trying to come in on the 1:30 which I did most of the time. Good solid session.

Lunch
8km easy run 40 minutes

Saturday
AM
Long Run 40km 2:41, 4:02 Ave Pace, 148 Ave HR
Thats a good average with the Garmin on Auto Pause and all the hills at start and end. I was struggling in the last 8-10 and ran the middle 15km with Kempy! Met Jo at centennial at the 25km mark for a refuel and it helped a lot. Ran in the 2XU compression socks and got soaked at the 14km Mark. All that considered a great day out and happy with the Prep!

Lunch
2km Easy swim o help the legs recover.
3:09
3:09
3:08
3:08
2:58
3:05
3:07
3:01