Sunday - Cycle ride on flat at 80-95% (mostly 80%) - averaging 29kph for 35km. Then run straight after the cycle. 30mins on my (hilly) cave route. Had to walk briefly 3 times on ascent as legs buggered!
Monday - Kayak on Avon 1:20. Mostly at about 60-70%. A really good session and felt smooth for once. Probably the best session I've had for a couple of months
Tuesday - Nothing (was going down the gym but still tired and want next 3 days to be good ones)
Wednesday - Similar session to last Friday with run along beach warm-up then session running up rocks. This time did 30/31 ascents (but not sprinting this time) and slow descents. Felt this was a more realistic session for getting used to running up boulders
Thursday - 1hr 15m kayak session on estuary with Desra. Quite a good session as paddled against current for ~20mins then back down at about 60%. Found out that my boat quite quick upstream (not very useful in down river race!) and have to keep very smooth and some speed up not to get wobbles when in (very small) wave train. Then did pyramid session on slightly less current with 20/40/60/80/100/
100/80/60/40/30/20/10 strokes (e.g.20 each side) working at about 95-100%. Was pretty smooth until the 80 and 100 ones.
Cycled 45mins later in pm (30mins on rd bike and 15mins on mtb picking up Alistair- Bloody hard work climbing hill with him on front!)
Friday- Rest. Wanted to do a run and bike ride but body tired.
Saturday - 75km Cycle around long bays with John, Glen and Sam. John set the pace and (for me) we rather 'gunned it'. Lots of climbing (over 550m (1700ft)) and really knackered by last climb but still a good day
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