Sunday 8th November - Under 4 weeks to IM #3

Monday


Tuesday
4*3km efforts

Wednesday
Long Ride Calga 160km

Thursday
6*1km efforts 3;15-3:30 pace

AM
Ride 90 minutes recovery around centennial

PM
6*1km efforts with 90 seconds break

Friday
AM - Swim ABC 700, 600, 500, 400, 300, 200, 100, 100 easy (Wetsuit)

Once again, Brett strong. Even with me in my wetty I cant keep up with him, oh well it was a great set though for endurance.

Lunch
Run "Stealth runners 5 fingers/2XU Promo" So I treated this as my recovery run probably running around 8km.

Saturday
AM1 2.5hr ride with 90 minutes Z3

AM2
Surfswim with swimbacks in wetty for 60 minutes.

Today both sessions were good quality. Both of the were worth it too and I feel they were on the money. The break up in my routine is doing me great too, keeping me mentally fresh for Busso. Even if I do 2-3 hr rides around centennial at the moment, because Im focusing on spe3cific power outputs its not too bad and much better than group or stop/start rides.

Sunday
Rebel Run4Fun. 33:41 with an average pace of 3:16
13km run after easy pace from Home into 2XU Paddington.

Easy morning with a race starting at 9am meant I had time to sleep a little. Anyway I was soon to be rushed as parking out at Homebush took forever and the useless parking machines only took coins. I ended up doing my race warmup doing a lap up to a convenience store to get change, get a ticket and then get back to the starting line with 5 minutes to spare.
Good to see all the familiar faces, something Ive missed for a couple of months-Just a running race, bliss!
Anyway anyone who takes notice this is a great race but its not easy, there are 3 long hills in the course making it a challenge, slower than striders, so times by some even more impressive.
I really was so happy with my time, I haven't done a single split that fast for 6-7 weeks and I was back into it, hurting bad but all heart to pull away over the last 2km to come in 7th.