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.

Day #62, Week #9: Swim Day

VERY DISAPPOINTED with the new Speedo Rift Biofuse swim mask, it leaked water straight away. The strap slips because the clips on the side are poor, which makes the strap difficult to tighten. I may have to tie a knot, or perhaps try a tie wrap to hold the strap with sufficient tension. Eventually, after faffing around for several minutes, I got the mask to stop leaking and was able to do some training.

Day #61, Week #9: BRICK Day

A SORTA BRICK day, swim in the morning then run in the evening.

Maybe it's the shape of my head but my trouble with swim googles may finally be solved with a new pair of Speedo Rift Biofuse, which is more of a mask than a goggle. My Zoggs Predador Flex were OK, however they let in water occasionally and I managed to loose them anyway. When I couldn't find another pair at Ciclos Boyer Elche I purchased the Zoggs Phantom Elite as a replacement and they let in water. I also bought a pair of Speedo Aquapure IQfit, they let in water and fog up. So with a bit a research, I decided to try a mask style goggle. These sure feel good, will test tomorrow.

For an evening run I wanted to test my endurance with a long run and I achieved my farthest so far, maintaining a steady pace throughout. I ran 10 km at an average pace of 6:02 min/km. That's a speed I am happy with for now and hopefully I'll get it under 6 minutes on race day, Needed a good stretch session to finish. View run on Nike+

Day #60, Week #9: Rest Day

RESCHEDULED A rest day to help my stiff shoulder recover.

Day #59, Week #9: BRICK Day

MORE SWIM training this morning with the pull buoy followed by a 40 km bike ride.

I have a slight muscle pull in my left shoulder following the swim, hope it repairs itself after 24 hours rest.

Day #58, Week #9: Swim Day

PULL BUOY drills in the marina at Playa del Acequion up and down four times. Performed a bodyweight routine on the beach gym at Playa Naufragos.

Regarding strength training, the initial split programme has proven to be too ambitious. However, I am fitting in some total body workouts around the endurance sessions ad hoc.

Day #57, Week #9: Swim Day

EXTRA SWIM training today with Mush. Back packed my new pull buoy and kickboard then biked the short journey to the pool at Torrevieja Sports City (not an intense enough bike ride to qualify as a BRICK session).

Struggled using the kickboard in the pool because my legs sink and I can not generate a lot of propulsion. John Wood offered this advice on Facebook via this link, Body, Line and Posture. The KEY to avoiding sinking legs. Like John says, it's not so much of a problem swimming in the sea in a wet suit.

Much better using the pull buoy.