Friday, October 9th 2009

woke at 3:30 (slept ok)
breakfast: strong coffee, oatmeal and 2 pieces of french bread with butter
BRICK: 3 hour bike, 30 minutes warm up and then 10 x 3 minute sprints with one minute rest in between, 30 minute ride with heart rate between 130-145, 80 minutes ride moderate pace.
Immediately, followed by a 40 minute run.
2nd Breakfast: infinitnutrition drink, 2 more pieces of toast
Lunch: cesar salad
comments: I have a meeting in London this afternoon and had to wake early to fit in my training before the flight. My ride was good. I much prefer the tri bike and TT bars to my trek road bike. I felt better on the bike today than I have before and my sprints felt good. I ended the ride with a quick ride up a 5 km hill which had my heart rate above 160 for a majority of that climb. I spun out my legs for 3 minutes and then changed into my running shoes and had a good run. A lot of traffic on my run, but my legs felt good.
maybe the mediocre training last week was good because it gave me a bit of rest.
I am in London tonight, fly back to Nice tomorrow morning so will be able to do my 90 minute run and 90 minute swim tomorrow afternoon.