I survived the 2nd base period mostly in 1 piece. My hamstring issue is gone. But my achillies is just as bad. Hopefully a recovery week will help. I think its' tendinitis, as it doesn't hurt to put weight on it, run or bike, but is sore when extended fully and to touch. Ice & NSAIDs are the current plan.
The week was capped off with a solid 3 hour ride and 1 hour brick run. The paces of each were close to my target IM paces. 207 Watts @ 129 HR on the bike and 7:14 run pace @ 142 HR. However I can't currently imagine sustaining that effort for 5 & 3 hours respectively.
I have a lot of work to do on the bike. I actually am feeling fairly confident on the run and might trim my mileage and intensity back just a little to focus more on the bike.
I've pretty much dropped the strength. I plan ot at least fit in a some plyometrics, run drills and some core work.
By the numbers:
Swim - 3h57m, 15,900y
Bike - 10h22m, 229mi
Run - 6h24m, 53mi
Strength - 15m
TOTALS - 20h59m, 1249 TSS
CTL -127.0
ATL - 166.3
TSB - -32.7
I'm building fitness pretty steady. My HR numbers on my bike and run reflect that. Not to just build the strength and fatigue resistance to match.
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