Monthly Archives: November 2013

Just two more – yes 2 more weeks!! and completed my last big build cycle before tapering down to the Busselton Ironman. The key sessions of the week were my 5 hour bike ride on Saturday and then the 3 hour run on Sunday. Unfortunately a 90 minute swim to complete the tri was missed. However a 75 minute swim earlier in the week in my wet suit served as a good confidence booster. That + the salt water buoyancy should give me a good boost on the day.

The 5 hour bike ride on Saturday was a new first – clocking 141KM and a faster 2nd split. They’ve put a lot of new speed bumps at BSD especially at Icon making the loops there totally unattractive. However a new extended outer loop makes almost at 30KM loop. Based on my bike i think I should still be able to make an avg. 30KM/H on the cycle leg putting me at an estimated 6Hr bike.

My 1KM post ride run on the day felt good and I felt strong on a 6:30-7 minute pace for the real deal.

On Sunday I did a late morning 26KM run for 2 hours 57 minutes. A couple of loops of sudirman on CFD – this run was again a good confidence booster I also decided to run in my Mizunos and despite lower water drainage capacity i feel that they are the right shoes for the day.

Now for the remaining 2 weeks its time to taper and make sure i’m fully glycogened up and rested for the race – it’s now the final count down!!

3 Weeks remaining till Busselton Ironman and the 2nd week of my last build cycle. This was a reasonable week and managed to recover from my cold the previous week by about Wednesday. With the increasing load and busy schedule at work it has been getting more difficult to squeeze all the work outs in. However I prioritized the long slow sessions and worked around the weather, traffic and did a 4.5 hour turbo session – thank goodness for Apple TV!