Thursday did a bike race, a 5 person relay of 5x1.4km lap in the centre of town (support race for the Pearl Izumi Tour.)
Awesome lap, down hill for half of it with some great open curves at full speed, then slamming into a narrow 100° turn after some fierce downhill braking and a slog back up to the line through a noisy crowd.
Finished well, and the team did great, but I had destroyed my lungs for the rest of the day, so no OW duathlon
Was fine for Friday.
Friday, 200m climbing in 10 miles of running. first half great, but the midday heat had my HR way up and I really struggled for the last 4 km.
Sun, work then an hour of attempted fartlek session, managed a 6:29 mile, a pyramid of sprints and a 4:00 km. kind of fun
Today, gym session, gone backwards a little, but no surprise there. consistency wins right? time to get some consistency in then.
1200m ish, incl suicide plank set. core O'clock.
later swim. typically TT was on the board. I was in no fit state. 15 and 20 seconds slower than PB's on both 2 and 400. sucks. My later 200 was slower than my 400...
the rest of the session was core work, so I was good there!
Unfortunately my right shoulder and lower back are both shouting at me now
Hot water bottle and sleep will hopefully fix it.
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.