This week I....... March 1-6

Did a little bit here and there last week.

This week is semi structured with around 11 hours. Already done a god 55km ride in the tt position at IM effort with a short run off it and a swim/run session today.

I'm doing Kingscliff on Sunday - so just enough to get by until then. Riding will be limited if this rain keeps up.

this week is my last big week before the taper begins.

maybe 20 hours or so.

...... have caught the obligatory back-to-school kids snot-a-thon. Everyone else has had it for a week so I thought I was going to get lucky and avoid it.

Alex, what is the AP witchdoctor Man Cold remedy again?

On the plus side, it is time to avail myself of some of my 1167 hours sick leave

This week I actually started doing something.
Its a good week.
One swim a couple runs, hopefully another one tonight. (eating semi good too)
Yesterday I confirmed my interest to play soccer again this winter.
and its 10 days till i start a 6 week boot camp.
I get to watch my wife race on sunday for the first time in a couple years, and I can actually watch a race without worrying about organising or timing or any of that stress, as its not a club race.

All in all im in a good place for the first time in a while. Considering its almost 12 months exactly since the begining of my demise.

oh and I also booked my flights to Port this week to spectate - cant wait
oh one more thing. Guitar Hero 5 on sale at Kmart only $86 rather than $150 - I can see some late nights coming

i did the 20 hours i planned, had a really good week of training. I can feel a good taper coming on shortly.

Managed 3x swim and 3x run. First time for that in a very long time.

1 swim 5 runs and mowed the lawn awesome week - scales agree.

and 224 notes in a row on guitar hero

I was slack last week, but got through the Tri in the time I expected.
I figured 2:10 and ended up with 2:09:42
Ride was slower than I hoped.
Lack of training might have had something to do with that.

I had a recovery week last week (1-7 March) that coincided with a work conference in Cairns. I planned to do some running and swimming while there. Well bugger me it is hot up there. I couldn't run more than 4km without melting. Luckily it was 4km from the hotel to the pool so I managed that twice and also 'stop / started' through a 10km run. Got back to Port Mac on Saturday afternoon and decided to do the local club champs (Oly Dist) on Sunday - but with a twist.

The race is held at Wauchope and I decided that I would run to the start - 21km. So I got up at 4:30 and was out the door at 4:50am with the plan to sit on IM pace of around 5:30/km. I got out there in around 1:53 from memory which was a bit quicker than planned but I felt great the whole way despite 75% of it being in the dark.

Target race pace for the Oly was 'solid'. I wanted to ease into each discipline with the real focus on the 10km run. The swim was uneventful. 26:30 wasn't quick enough to avoid being lapped by Adam Holborrow on the 3rd of 4 laps. I had the slowest T1 in the race, but I wasn't really in a hurry. 4 lap bike course and again it was a case of trying not to get overtaken by Adam (tough assignment). I turned at the end of 3 laps about 200m in front of Adam (very poor mission accomplished). Got off the 42km bike in around 1:20 so not lightening quick but good enough to ensure the legs where tired heading into the run.

The run started out well enough and the target pace was 'a bit quicker than IM'. I settled in at 5:10/km and pretty much stayed there for the entire run (4 laps again). After 2 laps my knee started to give me some grief and I stopped briefly to shake it out. 3rd lap was the slowest at around 5:20 pace and then I pushed it home over the last 1km or so for a 5:10 pace final lap. All up around 50mins for the 9.5km run (according to Mr Garmin). That was probably a fair bit quicker than target IM pace, but after 30km of running for the day I was happy with the session. I'm pretty sure I was DFL in B Grade

So ended up with about 10hours for the week of which about half was on Sunday.

Last big week this week before a 2 week taper.