Tough Weekend!!

The weekend's workouts were a real killer. I joined SE starting at 6 am for his killer routine which was guaranteed to be a suffer fest. Started with a 50 km ride which by a miscalculation became 60 km which was immediately followed by a 8 km run at 7 min/km pace. I was still quite all right but the ride did take a bit of a toll on me. Had some trouble getting the tires up to the right pressure; must be the valve we conclude. The trouble is other than the obvious which is a real risk of getting a flat, the problem was rolling resistance which i could feel was really high on my wheels that day.

After the brick run, we went for a 23 km cycle and that was when i really felt it. I slowed to 23 km/hr and struggled to stay on the road. after that we went on a 1 km tempo run. By 500 m, my heart rate was 170 and i slowed to a crawl and fell behind SE. I was so glad he stopped and announce the workout was over.

Decided I would really need to bring my bike in. The guys at the shop went through the bike; felt the tires and checked the crank and the chain and remarked wrly that I was probably next to loony to cycle in that condition.

The girls wanted to ride in the late afternoon and I decided to bring them to the canal for a ride and then thought i should do a 4 km tempo run. bad mistake, i was really knackered and could barely catch my breath.

I was incorrigible and on sunday decided to do a 20 km long run starting at 10 am. After yesterday's exertion i was probably mad to do clementi hills. i slowed to a 8 min/k  trot to keep my heart rate less than 140/minute. Took me 2:30 to finish 20 km. Tried out my caffeine gels which was not to bad.

All in all a good weekend; i probably overdid it but I should be able to finish the race on race day by 8 hours... hopefully!!