Warm weather training ..6th – 14th June

France was a great trip. 25 hrs solid training as below.

SATURDAY 06-Jun TRAVEL: ? 4easy 30 min exercise of your choice
SUNDAY 07-Jun Swim 2.5k endurance work with 300m (in 50m broken) fast in session. PM Bike 100k easy aerobic pace < 180w
TOTAL:

WEEK N° 1 HOURS   KMS/ MILES      TYPE:
MONDAY 08-Jun Swim 2 k main set 8 @ 100m leave on 155, Run 45 min last 20 min 30 sec  5k pace/30 sec recover.Stretch
TUESDAY 09-Jun Bike 200k IM pace 180w or so with 3 @ 15 min Tempo 225-240. PM Run 1 hr (40 min easy then Tempo 20 min to finish) /Swim 1.5 k recovery
WEDNESDAY 10-Jun Bike 60-80k very easy recovery
THURSDAY 11-Jun AM: Run 90 min hr 135-145 with 4 @ 5 min 155-170(10k effort) with 1 min RI, PM Swim 4 k with main set 10@200 on 15 sec RI Descend 1-5,5-10
FRIDAY 12-Jun Bike 120k first 40 easy then 80 at 1/2IM pace HR 150+ / Swim 2 k recovery
SATURDAY 13-Jun Recovery Swim or Bike
SUNDAY 14-Jun OFF

Arrived on Saturday and got the bikes all unpacked and ready for action.  Weather when we arrived was bad, raining and cold so not looking forward to going out on the bike but in fairness, it cleared up Sunday and just got better and better.  Mid to high 20s with clear blue skies.

Sunday was an easy enough spin trying to find out where to go and what to do.  We were descending all the way down from Les Gets, through Morzine to Lake Geneva.  Sadly the 50m open water pool in Morzine was only opening on the last day of our stay but we found a super pool down in Thonon.  Open air, very clean and with views across Lake Geneva to Lausanne. We did the first swim though in a freezing lake up near Morzine…after that all the swims were down in the 50m.  Of course we didn’t tell ferg about it till after a very cold swim in the lake… see pic!

The week consisted of just training, sleeping (an NB part of training) and chilling out watching DVDs… (also an NB part of Training)

Big spin on Tuesday - around Lake Geneva and then off the bikes for an hour run… followed by a swim… it was very hard work, running in the heat was good training though. noticed i really was running out of salt so think i need to watch that.   Most of the runs were around the lake we first swam in, really nice place, super location..

Amazing to note the amount of super clean open water pools around france, almost every town had one.  This is the pool in Morzine from the bridge…

As the week went by the weather got better and better. sad to leave in the end, but it was a savage week of training and being able to sleep in and eat well really helped.  Now the IM is only a couple of weeks away and the nerves are really starting to kick in.. …