Organisation has never been my strong point, but this week I messed up my plans quite a bit. As I wrote last week, I was going to play poker on Tuesday, so on Tuesday I ran at 6am for 11.7km so I could play on Tuesday evening, long run Wednesday evening, swim training on Thursday, jobs a goodun. All went to plan until at 5pm on Tuesday I realised that poker was on Wednesday… so no time for a long run. I ran again before work on Wednesday, the same route but abut faster at 4:48/km and decided I would do my long run on Thursday morning. I needed to leave the house for Berlin by 9:40am and a 32km run takes 2:40 or so, so a 6am start should be fine.
With my now free Tuesday I did a 75min mtb ride, it wasn’t ridden hard but better than nothing.
On Thursday evening I cycled to Nieder-olm for my last swim training session. Though it was pretty good, I didn’t get as many tips as I was hoping for. Ine good thing was that as I was doing sub1:40 100m repeats, he recommended that a good session would be 100m in 1:40 with a 20 second rest, 18-20 times! That sounds hard but its worth a go. Including rests that would be my half ironman pace from last year…
So to Friday. Luckily I woke up at 4am, so ate a little and drank some water. The alarm went at 6am and I felt ready to go. It was damn cold, probably a few degrees under zero, against the wind my fingers really hurt, even though I was wearing thin gloves! After an hour it was feeling like a slog but the ks clicked down and I was on the route home soon enough. I’ve had better gastrointestinal days! But the run itself was fine, I could have gone harder and/or faster, next time I think I will push it a bit more. An average HR of 140 showed a not too high effort level quite well!
Anyway, Jantastic was almost done for the week, I just needed a single run to finish it off, so I did my 7x1km in the hot clever fit in Berlin. Job done! On Sunday I did a strength session at the gym, but no endurance stuff.
Running 65.8km (359.3km YTD)
Cycling 43km (560km YTD)
Swimming 2km (17.75km YTD)