Another week done and I am getting ready to recovery next week!

I started the week a bit slow but then started kicking it up on Wednesday with a nice bike ride that had me pushing some 280 watts for 3 minutes for a total of 6 intervals. This really got me going and it felt great.

The run on the very next day was cut short a little because of some pain I felt in my leg so I had to walk back home almost 4 kilometers but it’s all good now so I guess it’s fine :)

I ended the week with two longer rides on Friday and Saturday where the second run was followed by a quick run which I had no problems again so I hope the pain from Thursday was just a one off issue.

I wanted to run my long 1:25 run on Sunday but I woke up at 4 AM to watch the last UFC event (and it did not disappoint) so that I felt tired for most of the day so I moved the long run to Monday morning which won’t mess up my schedule too much. (Tip of the day. Sleep more!)

On a different note. I think I dialed down my training nutrition now pretty good. I eat my gels and drink my fluids like I would during the race and I can see it having a huge impact on my performance because I always feel like I can go a little longer or harder.

Before I would sometimes skip drinking for the entire workout or drink something here and there which then, come race day, would bite me since I (a) wasn’t used to handling the bottle and gels on my bike and (b) my stomach could get upset during race because I never ate or drank during most of the workouts under some kind of load.

I hope that those small changes will help me gain a minute here and there for the ultimate goal of a Sub 10 race.

Pools are still closed so I try to replace it a bunch of light pull strength workouts. it’s not an ideal situation but you work with what you have.

Next week I’ll also perform my run and bike test again and hope for something around 5-10% which would translate into a 270W FTP on the bike and a 4:18-4:20 min/km threshold pace on the run.

Let’s fill in the numbers into the table and continue with our day