A week of 2 halves

Just to bring you up to date with the training after my rest day last Friday - I was back in the pool Saturday morning for quite a tough hour long session and then hit the tarmac for a 1:30 easy run in the afternoon. Sunday morning consisted of a 3:30 bike across a rolling to hilly route taking in some of the South Downs and Sussex coastline.

This week is a little bit of an odd one and can be best described as a week of 2 halves. I am off on a rugby tour this weekend in the Isle of Wight with my son and the Pulborough U10s - U12s Club. I asked the Coach to bias the bike and swim training to the first half of the week leaving any running training for the weekend as I hope to have a few spare hours to get my trainers on and explore the island by foot. The Coach has kindly taken my request into consideration and come up with the following:

Mon: Easy run + intervals (0:45) / Club swim incl. 1,500m test again (1:00)
Tue: Z2-3 cycle with intervals (1:30) + transition run (0:30)
Wed: Easy cycle (2:00) / Club swim (1:30)
Thu: Strength Z3 cycle - aero ride position (2:00)
Fri: 4 mile run at above race pace (0:45)
Sat: Optional short recovery run (0:15) or complete rest day
Sun: Half-marathon distance run (1:45)

In total 5:30 bike, 4:00 run and 2:30 swim. If completed as planned 12 hours in the bank.

The Coach has already loaded up some sessions for the next 2-3 weeks and it includes some open water swimming (first time this season with the wetsuit) and some full race preparation (5:15 test brick - all 3 events)!