Monday and Tuesday were easier days, let the legs recover from the hard pounding of the 10km on Sunday. Monday was an easy swim in the morning, and a 90' spin in the afternoon.
Tuesday we had a good swim in the morning. 400, 200 kick, 2 x 100 IM warm-up, followed by 16x50 on 45" (every 4th fast). 1500 Neg Split pull, 100 ez, 800 Pull on 11:00 then 8 x 100 on 1:20 (1:12's) to finish up.
I rode another 90' ez, and hit the treadmill for an easy easy run. The quads were still tight from Sunday, but the easy run on the tready and some rolling around on the foam roller at night seemed to help them loosen up, as they felt better Wednesday morning.
Wednesday morning's swim was another good one.
800 mix, 800 Pull, 8 x 100 on 1:30 (1:12's)
400 mix, 400 Pull, 4 x 100 on 1:25 (1:09's)
300 mix, 300 Pull, 3 x 100 on 1:20 (1:08's)
100 ez
Wednesday afternoon was a good hill workout on the bike. We rode up and over the Durrance Lake climb (and back) which was a lot tougher climbing up the backside, followed by a jaunt up the climb to the dump, and finished off with 2 reps up the observatory (2km).
The start of the race...I'm somewhere hidden on the right hand side
Running solo, somewhere around 5km
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