Wk 12- Recovery Week

Wk 12- Recovery Week with a Time Trial (90km) race on Sunday Team event for Half Ironman Canberra.

Mondays are my long runs, so technically my new training week starts Tuesday. I had a great training day with some new milestones achieved. I was motivated by having two friends compete the day before in their first Ironman event inWA. Craig Hall finished just under 12hrs and Chris Dinidriadis finishing under 14 hrs.

After a long training day on Sunday, 115km on bike: Waterfall ride with Ranwick Botany cycle club(av 42km/hr), then gong through the national park. Total 4hr 1/2. I arrived home and jumped on the TT bike, on the trainer and finished 1hr in the areodynamic timetrial position. Then there was a run off the bike(BRICK) for 45 mins.

So Monday came, feeling a bit tired, I decided to have the morning off, and swim in the middle of the day. I completed my first 4km ocean swim ever. 1hr 15 mins.
Then after my evening personal training session, I headed out the door at 8pm for my 25km run. This was mentally challenging, knowing people were in their houses eating dinner, relaxing by the TV.

The course I ran(25km): Starting at Towns Rd, Vaucluse, I headed onto New South Head road and ran  towards Double Bay, Rushcutters Bay, to the beginning of Kinds Cross (6km mark), then turned around and came back through Rose Bay, up past Vaucluse,deciding to run down the 'steep hill' at Watsons Bay(instead of running first along Hopetoun av. What a mistake. Didn't realise doing the reverse, running Hopetoun Av from Watsons Bay was a gradual incline the whole 4km. With Hopetoun Av joining New South Head Road(at 18km mark) I decided to do the loop again, then finished going back down New South Head Road, going past Kambala...thinking again what goes down must come up. Why was I finishing my longest run ever going up heart Break hill. At the end, I felt a few niggles in my knee and right hip flexor(note to self to stretch more ITB ad hip flexors). I arrived home totally exhausted and legs achey. I had a hot shower, put my 2XU compression tights on and at 10.30pm, had my dinner of Pasta(carbs) and lots of water. Bit of stretch, watch a bit of TV to unwind, then to bed at 12pm.....problem with a late run is brain very active after to then go to bed straight after.
Advantage: training on tired legs after hard Sunday will simulate race day. Mentally will prepare me as running at night is bit lonely(but views of city skyight amazing of this city).

Tuesday: Had a 6am 1-on 1 Personal training session, where I walked with the client in the warmup, but avoided doing anything else. Today is a complete REST DAY for me.