It took me a while to write this one up but it would be a shame to miss it because the week was just so good :)

Every 4th week is a recovery week and every 2nd recovery week is a test week. I hate doing those test because it’s all about going all in for a long period and once you are done you are completely gassed out and don’t want to do anything for the rest of the day.

Unfortunately, I couldn’t do my swim test but I am sure it would have been a big improvement. I felt so good while swimming before the lock-down. It is what it is so I only had to focus on the bike and run.

I suffered my way through the bike and ended up clocking a 270 W which puts me into the good section of 3.5 W/kg based on my weight of 75kg. Getting down to my race weight of around 70 kg though will put me into the very good section. Based on my current progress and there still being almost 7 months till the race I am pretty confident I can even enter the low 300s which would give me a huge edge in my quest to a sub 10 hour race.

As much as I suffered on the bike, I absolutely rock the run. I was aiming for something like a 4.15 min/km but I ended up doing a 4:02 min/km. The test started with a 5 min easy run which I ran in a 4:40 min/km pace and I pretty much felt like I was taking an easy walk. I was hoping for a quick run but when the 30 minutes of the actual test started and I kept doing 4:02s and 4:08s without a lot of effort I knew it would be a great run. The last 10 minutes were even somewhat enjoyable. My last 2 full kilometers were a 4:00 and a 3:58 (!!!) so I am more than happy with how it all turned out.

Unfortunately, this means I’ll have to push even harder now in training but that’s a nice thing to worry about.

You can check out my overall stats below