Week of 5th June - Kona then home
Sunday, June 11, 2017 at 05:05AM MONDAY
BIKE – recovery ride up through Waikola Village – Waimea – Mauna Lani ~70km
I was keen to get in a little more riding before leaving tomorrow. This ride has a long climb ~1hr up to the middle road. It’s not steep but it is long. I was surprised power was coming easy and I felt pretty good. It’s a lot cooler up high then a great high speed descent back to the Queen K where I got a bit cooked by the rising temperature.
File: http://tpks.ws/Fx8NJ
SWIM – Fairmont Orchard to Mauna Lani Hotel and back
Another great out and back swim. Very rough conditions but good to get one final swim done
File: http://tpks.ws/gQ9sN
TUESDAY – Travel
WEDNESDAY – lost with time change
THURSDAY
RUN – just and easy recovery run to get back in the swing of things. I felt pretty good early on but could tell I had post race fatigue by the end of the run
File: http://tpks.ws/raXc4
FRIDAY
SWIM 3.2km
I’m late doing this update and forgot to record the workout.
SATURDAY
BIKE 1hr40 on the trainer – 3 x (20mins building through steady zone – 3x1min FTP)
This is probably my favourite TrainerRoad session at the moment. A nice mix of steady riding and the small amount of FTP makes the steady riding feel easier. With todays session I feel like I’m almost over the race.
File: http://tpks.ws/sa7Lj
SUNDAY
RUN – key session – 3hr run with hills + 3x5km @ 4:10/km (just quicker than IM pace).
A classic winters morning. We started in the dark for the first hour or so then witnessed a magnificent sunrise which was followed by a heavy frost. The 2nd 5km effort was brutally cold with my sweat freezing my legs, especially glutes making that rep very challenging. Thankfully during the final 5km effort I had a bit more sun which made a huge change.
I was definitely smoked after this run but pleased to have a challenging 3hrs in the bank. The deep fatigue this run causes will make all the difference late in the run in Roth. Just running 3hrs is OK but 3hrs with some pace is so much better.
File: http://tpks.ws/PfH8q (seems my altimeter is not working as there was a lot of hill work in this run)
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