At the moment it feels like I’m getting stronger almost every time I train and that the body is really starting to handle and absorb the training load. I’ve hit almost 40 hours training in the last 10 days including some hard sessions and even with the increased training load I’m still feeling good. There has been a marked improvement over the last 2 weeks. I’ve gotten a new antihistamine which seems to have made a big difference. I’ve also had some time off work which is helping hugely with recovery between sessions.

Monday 1 2:30 (1) 
Run 2:30 30k
Build run. 30 easy 50 moderate 40 faster than imrp 30 moderate/cool down.
I started very easy on this run averaging close to 6 minute k’s for the first 30 minutes. The pace dropped to around 5 minute k’s for the next 10k. I still felt heavy legged at that stage and wasn’t sure how I’d feel picking up the pace or if I’d even be able to but as soon as I accelerated I settled into a really comfortable groove at 4:15-4:25/k for the next 9k. I was surprised every time the Garmin beeped another k split and finished the run on a real high. Considering the training load over the last two weeks to be cruising through a 30k run feeling that good in the second half was a great confidence boost.
Tuesday 2 2:35 (2)
Swim 1:30 4000m
Run 1:05 13k

The swim was a strength focused session and included 2000m with big paddles & pull buoy and the run was 35 minutes easy, 30 minutes hard.
Wednesday 3 1:00 (1)
Swim 1:00 3000m easy
Thursday 4 3:20 (2)
Swim 1:25 4000m 5×400 large paddles
Run 1:55 24k
The run session was 5×17 with 3 min jog rec.

There’s a sense of satisfaction, a feeling of power, strength, speed when you start to get fit. I think of it mostly as feeling strong. It’s the sense that I can get right up almost into my top gear and hold it there for ages. Whether it’s in the water, on the bike or running. In Ironman it takes a long time to build that sort of effortless speed. Of course it’s all relative. Compared to short course athletes I’m pretty slow, compared to guys like Bryan Mc Crystal I’m really slow. But while I might not be that fast over 1,2,3 or even 6 hours I’ve discovered that once I’m fit I don’t really slow down too much over the course of a 9-10 hour race.
Finally getting the body to a place that I can train hard or long day after day is very satisfying and if I’m honest it’s a big relief. I’m enjoying the training more and more and enjoying that I’m starting to feel fit. For a while I was really worried that that wasn’t going to happen.
Friday 5 4:55 (3)
Run 1:05 11k easy
Bike 3:15 95k
45 min hard rest easy
Run :35 6k easy

Today was a tired day. It was a day to just get the work done. The weeks training is catching up but the fitness I was talking about yesterday means that I can still manage 5 hours training without frying myself. At least that’s the hope.
Saturday 6 1:10 (2)
Run :45 7k easy jog
S&C :25
Sunday 7 6:30 (2)
Bike 5:30 170k avg 31.2
Run 1:00 11k
The bike was a long easy one and considering how tired I was at the start I was quite happy with the numbers. I started really easy and kept the effort very controlled all the way through. The aim was just to get the time in the saddle and I expected it to be slow but right from the start it felt easy. I was so comfortable I forgot to eat until almost 3 hours in at which point I had a slightly wobbly moment. I found it hard to then get enough in of the sugary energy food and decided to drop home for some real food to get through the last couple of hours. After a feed and coffee I headed out and felt much better. It’s always a good lesson that you can recover with food, but it’s also a good lesson that if I let myself go too empty I find it hard to stomach enough energy food to build up the stores while still on the move. It’ll be important to stay on top of this during the race.
The run was off the bike 30 easy 30 hard first 5k @ 6:10-6:20. Started as a very easy jog then building for next 6k 4:59, 4:44, 4:56, 4:24, 3:59, 4:20
Ais ran with me off the bike and at the half way point she told me to pick up the pace and run hard. After dropping a full minute in the next kilometre I looked back expecting to see a big gap but she was still close. I pushed harder and again she responded holding the gap. I added in a small loop on the way back to let Ais get ahead of me. Ais always runs harder if she’s being chased and I tend to push harder to catch someone. I was thinking that after my little detour I would just cruise back up to her but once she got out in front she had very different ideas and she really hit the gas. I went through the next kilometre in 4:24 and the gap to Ais was still almost the same. I pushed harder starting to worry that I wouldn’t catch her at all as I went through the next kilometre in under 4 minutes I only caught her by putting in a big surge. I made the pass with about a k to go and managed to hold a small gap to the end. It’s funny how motivating it is to chase someone or be chased. Trying to not lose face even if it’s only the two of us out there and no one else knows makes you push harder.
Weekly Totals Hours/Sessions


Total 22:00 (13)


Swim 3:55 11000m (3)


Bike 8:45 265k (2) 


Run 8:55 103k (7)


S&C :25 (1)

Monthly Accumulated Hours/Sessions


Total 22:00 (13)


Swim 3:55 11000m (3)


Bike 8:45 265k (2) 


Run 8:55 103k (7)


S&C :25 (1) 

Isn’t it a bit mental that even with 22 hours of training I’m thinking it was a bit light on biking. Only two rides albeit both good ones. The last two weeks have had a bit of a run focus mostly down to circumstances, some days it was just the easiest or only thing we could fit in. The hope is to put in a good block of biking over the next 4-5 weeks. Race day is getting close, only 6 weeks to go. Some days it feels like I’m running out of time, other days it feels like it’s all coming together just right.

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Rob