Well today was the last big training brick for this campaign. I had a 3 km swim, 2 hour ride with 45km tempo and a 5km run at race pace.
The swim included:
8 * 50 m explosive kick
3 *(4 * 50 m max, 3 * 100m race pace on 1.30 and 200m easy pull)
The ride included 45km tempo at:
15km just below race pace
15km at race pace
15km above race pace
Each 15km included a climb up Ngaio Gorge.
The run was a 5km at race pace. I did my first ever sub 20 min 5km off the bike in this session which was really awesome!
So all in all a great session to end the really, really hard training leading up to Vancouver.
Looking ahead I still have a few tough sessions to go but none of this length.
At the time of writing this post I am just 13 days and 7 hours away from racing