Twelve hour week

I arrived at a new milestone last week. I completed 12 hours of workouts which had 4 bikes, 4 swims and 2 runs( both bricks). I thought the last few weeks I have been rather soft with myself and resolved to ramp it up. I completed 6 km of swimming and tried to practice bilateral breathing. Not very successful but at least I can get a bit further than the last few attempts.

On the bike, i started the week on Monday with a 3 loop RRR ride after a 1.7km swim. I rode with the joyriders on wednesday and kept up with them till Mandai road when I got dropped but at least I held some ground this time so I felt good. On saturday, JN, BFG and I did a long ride where we did bukit-timah-Clementi rd-Commonwealth- Farrer-Adam-Thomson-Mandai-Kraji-Neo Tiew-Lim Chu Kang-Jln Buroh-Westcoast. JN develoepd cramps and we had to stop for a while. We continued and climbed up Keppel and then the West Coast highway till Vivo city. I had heard a lot about Keppel and was mildy dissapointed that the climb was a bit short. We cycled into a head wind adn according to BFG were riding at 35 km/h( although i had no idea as my watch had gone to sleep!). We got off and then went on the AYE! Turned off at lower delta road and went back on Paterson, Scotts and Stevens road. All in all i did 90 km in 3.5hours( not counting stop points).

I thought i spent so much energy that I was positively falt on Sunday and could barely keep up on the FOTR. In fact i was so out of sorts that I elected not to climb RRR. I felt a little better in the afternoon nd was able to do a slow 8 km run over 50 minutes. I deliberately timed it before the sun grew milder to make sure i simulated race conditions. I would need to do a lot more runs in the sun as I think I will hit the run leg at about 12 noon so I might as well get used to it.I used my HRM and tried to keep HR less than 160 throughtout which was not easy as any mild exertion sent by hr soaring.it was almost a 6:30 per km that i did.

At this moment i shall target for the following

S 1 hour
B 3:15 hours
R 2:20 for a race time of 6:35- 7 hours