Ups and downs all the way!

This week was quite the rush. I had a great pyramid workout (intensity goes up and comes back down again) on the bike. I pushed some nice power and ended up with an average of 233 watts for the 1 hour and 15 minute workout.

The next day I went swimming with a threshold swim. The main part of the workout were two rounds of 5x100m with increasing intensity (Z2, Z3, Z4, Z5, Z2). It was easy for Z2 and Z3 while it still felt manageable in Z4 and Z5 (1:30 min/100m). I tried running on the same day as the swim but it turns out my left ankle is acting up so I took it easy and stopped after 45 minutes instead of the planned 1 hour and 5 minutes.

Wednesday was awesome. I spent 4 hours and 50 minutes riding my bike with 2x20 minutes at close to threshold power. I could hold some 270 watts with ease and once the efforts were done I finished the remaining 2 hours some 10% harder than the first 2 hours (180-190 watts before the efforts and low 200 after the efforts). The run after that was easy but I still felt pain in my left ankle.

All broke down on Thursday when I tried running for 2 hours and 30 minutes but ended up walking after 2 minutes because the pain was just too much and I started running funky to compensate a bit. I don’t want to get injured now just 2 months away from the race. Lucky for me week 28 is a recovery week so it should pass after that.

I finished the week with a 4k swim which flew by in an instant. I think I finally enjoy swimming! Let’s see if I can go close to 1 hour on the Ironman swim. My performance so far has me optimistic.

We had some construction works during the weekend so I missed a workout but all in all the week went pretty good.

*estimated by my scale

As I said earlier. I missed 1 workout and did one with half effort because of a smaller injury but all in all the week went pretty good.

	Swim	Bike	Run	Strenght
Distance	6.4 (97.8)	164.1 (2567.1)	24.3 (723.4)	-
Time	2:12 (31:43)	6:05 (110:31)	3:05 (61:36)	1:20 (34:40)
Skipped	13/54	5/71	7/74	0/54