goals were: 4,000m swim incl. another open water session, 31+ km run, 60k bike, 2 weight lifting sessions
did 33.96km of running and 2 weight lifting sessions.
didn't get the swim volume i wanted (only 2,725m) but i did the full distance of my super sprint swim in open water yesterday, felt MUCH better in the water, and made it a swim/bike brick, which was great experience. besides, i think i deserved an easier swim week, as i'd done SO much last week.
purposely moved my friday night weight lifting to thursday (when it was supposed to rain) so i could take advantage of 18c and sunny on friday for a good solid bike workout. 20mins after we got home friday evening, it was pissing rain like i should have been building an ark. got pissed off, felt exhausted, and just decided that a rest day wouldn't be the end of the world - i'd get after the bike on the weekend.
with apocalyptic thunderstorms predicted for saturday early evening, i left the house for a 42k ride (puny, i know, but 12k longer than i've done so far this year, and almost 2x as long as my longest ride on my tri bike yet) in 30kph winds gusting to 40+kph, knowing my predicted return time was about 20mins before the storm was supposed to start. flew with the tailwind on the way out, dogged against the headwind, hills and a 10min rain shower on the way back. forgot to lubricate nethers - paid the price. last 10km were done on pure HTFU. definitely a valuable session.
sunday's plan was OWS, practice T1, ride 18km home from lake, then do short run. it was all of 14c out, with 40kph winds gusting to 50+. swim went well, T1 went pretty well, running with bike across gravel drivway out to road went well, mounting and facing headwind and hills again went...not so well. i managed 2 climbs, and found my darling husband waiting for me at the crest of the 2nd (bigger) hill - he'd felt the car being blown around something fierce, and pulled over just after he'd passed me (after packing up all my swim gear - what a guy!) to see if i wanted to bail out of the ride, or just to get some video of me going past and then follow me home. he's awesome! :) i took the bailout, as i was completely shagged with sore legs from the bike the day before. managed a pitiful 2.5km before canning it. HTFU nowhere to be found..
got home, pulled the bike out of the car, and did another 3k cycle around our neighbourhood before doing a run just slightly shorter than the super sprint one, at a decent pace for me. it's the closest i've come yet to putting it all together, so despite the break in the middle and only doing about 1/2 the distance of the super sprint bike, i'll take it! total was still only 47.5km of bike though :(
goals for this week: back up to 4,000m swim, ~35k of running, 2 weight lifting sessions, and more than 60k bike. do super sprint full distance OWS/full distance bike/full distance run to make sure i can really put it all together!
cheers!
-mistress k
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ill advised racing inc.