WEEK 11 (2 to go)
My intermediate plan calls for mon (swim/run) tue (bike/run) wed (swim) thur (long run 1:10) fri (swim/run) sat (bike 2:30 run 30) sun OFF 
Mon run had a single mile repeat. went pretty darn good.
Tue ride/run. Struggled to hit z4 on my 6min repeats, humm legs felt tired. Run was a real switch from the past 10 weeks as it called for z4/TP first the z2/MP second 15min. That was tough trying to start the opposite. Nailed my paces though. Just reminded me of a 5k race where you jump start your HR from 60bpm to 150 in seconds.
Looking forward to easy long swim tomorrow.
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Quietly slogging my way through these last few workouts. The legs are definitely heavy but they are coming around. Hopefully I can get the swim in tonight; I think i'm going to strap on the pull buoy and give the legs a break. Overall, feeling pretty good and thinking about my packing list.
After last week's on and off schedule with training due to work I am trying to get my body back on track. It did not like the weekend off cycling and it seems like several things hurt when I ran on Monday.
Gordon
http://www.byrn.org/gtips/imc_tips.htm
I will also forward to Patrick.
Thur long run of a whopping 70min went fair. nailed my paces but 2nd guessing my shoes. I have been wearing them couple of weeks now and something tells me to use my old ones. will test drive both next week to determine final choice.
I am using sat as a dress rehearsal from a eating and transition perspective. Going to try the 2am feeding and again at 430 go for a short swim at 7am then try my T1 changes do the bike and test my t2 changes before short run. And then along comes sunday, humm time to do mychecklists and race plan. happy vibes everyone.
Ah i'm gonna miss my Thursday runs.......NOT!!! Had a good one today. We had a little temperature inversion here today as some smoke from BC invaded Alberta and caused a nice little heat up this afternoon. I hit all my zones and am feeling pretty decent. It's getting close now......getting a bit eager to get to Penticton.
Yesterday's run felt not too bad, compared to the last few. I just have to make it through today and I am on holidays and can think about getting organized for the trip Penticton.
Gordon
Last real workout session over. Planned on swimming 30min to work on t1 before bike and run but we awoke to 9degrees. Had enough of that during Mayvember and Junuary here on the island so we faked our swim. The bike felt tougher even though there were no z4 TP sets. Speed was ok, bike feels great still to put on racing tires. Run was over quickly. Sunday off, what to do with all that time.... I know, work on my checklists and start packing as we head to Penticton tue evening with a stop overnight in Chilliwack Hitting Penticton in the early aft.
Hope all your last sessions went well.
Safe travels Carie!
I got Saturday's ride in today, although only 1.5 hours. Things felt great now I just have to get my laundry done.
I took my two nephew's and brother fishing yesterday. My five year old nephew caught his first fish and it was a great day.
Gordon
Final Details!