Day #63, Week #9: BRICK Day

TheTorrevieja Greenway is based on the old Albatera-Torrevieja railway line

TWO WEEKS to race day and time to peak my training for one more week before tapering. Today a triple BRICK training session with a 750 metre swim, 45 km bike ride, and 5 km run.

Performed the full 750 metre swim straight off in the marina with the pull buoy and paddles, sighting between two buoys.

Then biked just under 45 km, and included a 20 km time trial along the RSK Kanaltempo segment of the service road alongside the canal between Pau 8 and San Miguel de las Salinas (4 lengths @ 5 km each). Best segment 10:08 with an average speed 28 km/h. Using the Cadence Trainer app from the Apple Store set at 90 rpm.

Finally, off up the Torrevieja Greenway for a 5 km run. My pace was slower than my previous 10 km run at an ave 6:40. Legs were heavy after the long bike ride. View run on Nike+

I'm satisfied with today's session and my progress.