It took me longer to recover from my heat exhaustion that I first anticipated, I did a few sessions early on in the week on Monday and Tuesday but they just made me sick so I took a few days off, did a really long and painful ride on friday but then felt sick again so I started a fresh on Monday.
Swimming club is on holiday for 2 weeks so I haven’t been swimming, but on a positive it has given me more time to focus on bike/run.
Monday I got up early and did a 60min treadmill session, I put the incline on 1.5 for the first 30mins and then put it up to 2 for the second half. I feel that running at around a 2.0 incline is most like running outdoors. I started on a steady speed but increased it every 10mins until the last set was pretty much max effort.
Later that afternoon I did 3 x 15km loop on my bike as 1 x Mod, 1 x Hard, 1 x Mod, there were strong winds over the second half of the loop and I really had to put my head down and power through, I felt good though so after my 3rd loop I did a quick transition and ran for 20mins off the bike. The 1st 10mins as max sustainable pace and the 2nd half as easy home. I felt really smooth and light which was reassuring after how I felt racing last weekend. Then I iced which felt soooo good!

Tuesday I had a brick race in Belchford, I decided to ride there and back which was just less than 20km each way and it poured down with rain the whole time! The race was 19km bike with a few big hills thrown in followed by a 4km run up a very steep hill and back down. My legs were slightly sore from yesterday but generally I felt good, coming off the bike I felt really light and smooth again, I actually ran pretty fast for me! I won the race, even beat all the guys! and I took away the female record. Riding home sucked because it was 9pm, dark and raining, but it did my legs good to spin them out after the race.

Yesterday I had massive withdrawal symptoms from not swimming so I went down to the pool in a public session, bad decision, it was full of children and babies and I couldn’t get much swimming in. I managed to swim a broken up 3km of various things before I gave up and headed home for lunch.
That afternoon I went to the gym and did another 60min treadmill session, I did the same session as Monday, just increasing the tempo, focusing on leg speed. At one point I went to fast for the machine and ran into the front of the treadmill, giving myself a dead leg! Just my luck that the gym was full of people.
Then I did some core work and weights, followed by 10mins on the bike to cool down.

Today I am heading out on a long ride with my riding partner…..