Week 5 Day 7 (75% of Training Period Remaining)

Swim: 35 minutes
Distance: 2.05km
1st km: 15:40
2nd km: 33:40 (18 minutes)
2nd km: 4x250m: 1st: 3:38, 2nd: 3:38, 3rd: 3:37, 4th: 3:24

Weight 79.0kg
Ate Dakgalbi (spicy chicken with cabbage and some vegetables)last night, and ate some junk as well.

I went down the supertube, about 5 times, before wrapping up the set. It seemed to do the trick, because I suddenly swam a lot quicker.

I felt very stiff and tight - probably from gym, and a bit heavy. I didn't feel smooth in the water. Ever so, 3:24 is 5 seconds quicker than my previous quick time.

My best time this year is 3:04, so there is some work to do. As long as the times keep coming down gradually, that's ok. If I was doing a 3:10 now it would be tough to sustain it for another 15 weeks.

I am obviously aware that a quarter of the time to prepare for the Ironman is gone, and I haven't done that much. Neverthless, I think the strength work I am doing on my legs is very important, and likely to pay dividends in February and March.

I'd like to maintain what I am doing, and see if I can start running a bit, and if I can do a few cycles that will be something. I will arrive in South Africa with about 12 weeks to go. My swimming will be okay, but my concern is for the run side. So need to do some work on that NOW.

This week:
4 x Gym
2 x Swim
Total Time: 2h55 (last week 2h56)

Goals for Next Week:
5 x Gym (including 2 x run)
1 x Outdoor run
1 x Outdoor cycle
2 x swim
Total time: 5h30

Need to start gathering momentum.