Swim: 3h54, 16,900y
Bike: 8h08m, 172.9mi
Run: 4h42, 38.2mi
Strength: 1h30m
Pretty good week. I struggled on a few bike rides and was a little beaten down in the pool, but overall training load was good, running is comming along very well, better than expected. My achillies i probably 95% or better and my fitness is comming back quickly. I also may have made a small break through in the pool. I'm trying keeping my chin tucked a little tighter, and shoulder tighter to my head, basically trying to get narrow. IT seemed to work. I appear to drop a whole 2 seconds per 100y and it seemed like it took less effort.
My long ride was into brutal winds. I was carrying 1 more bottle, my rear flasher, a worn rear tire, and I'm still refining my position. But, I went 2:22 for 56.3mi or 23.7mph... on just 227AP/237NP. I'm pretty encouraged with those numbers. Subtract the 0.3mi and it's a 2:21. Without the wind, I'm pretty sure I go 2:18 or better. I then followed it up with a 4 mile run at tempo pace. HR was high due to heat acclimatization and some dehydration. But I ran close to a 6:30 pace for most of it.
MY heel is god enough that I will be able ot work in some intervals and tempo work. I might back my bike dowm a little if needed.
Next week is a much needed recovery week. It will be interesting to see if my power, run pace and swim pace improve.
Also my trisuit came in. Photos below.
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