Run (Brick) 1:00:46  9.61 km (6:19 / km) +128m 5:56 / km
ahr:151 max:163 shoes: Brooks Cascadia
Brick session in memory of Dolph. Rescued the wettie form it’s 11 month, 3 week banishment to the back of the wardrobe and dusted off the tri pants to discover that I had put a hole in the arse of them in Denmark. I will get that fixed before next week.
From Port beach on the road to the traffic bridge then along the river to minim cove, the through the new development to the road again, straight across to the coast, down the very hard packed beach from Leighton’s to the port then an out and back rock hopping along the groyne.
Despite covering most of the area in the metrogaine I got a bit lost getting down to the river and again looking for the start of the little track near the water police.
Very hard to run after such a long break, 5 minks was pretty much flat out and every rise threaten to make me walk. I didn’t drink much either but that could have been due to the vast quantities of mucus that was still pouring down my throat.
I took a tumble just before Stirling Hwy on the way back to Leighton’s, skinned the same elbow as in Denmark to add to the scar collection. Right knee started hurting when on the hard packed sand and I had to go up to the soft sand just to break things up. Glute was OK but I could still feel it uphill and in the soft sand.
I hope I run better than this next week but I can’t say that I deserve to given lack training and just general lack of speed work.
Swim (Brick) 25:00  1.0 km (25:00 / km)
Slow transition at the car then swim from Port beach to the groyne and return. Plan was for 30 mins but we both got hit by some stingers as we got close to Port beach so we bailed.
I thought I was swimming steadily and keeping near Rach until the following conversation afterwards:
R: Was that your race pace?
J: It was my only pace, which is what I will be doing in the race, why?
R: oh, I was stopping, defogging my goggles, catching up, having a mini panic attack, breastroking, catching up. All whilst you swum along.
R: and I have only done 5 swim sessions this year
Road Ride (Goose) 1:05:00  28.0 km (25.8 kph)
shoes: Anthem MTB
Another less that speedy transition where I had to put the bikes together, save Rach from the killer attack Cricket, (a bug, not the girl), pour another litre of snot onto the carpark, etc.
Rode north from Port beach on the Anthem. Legs were responding OK but gentle rises were causing me difficulty the hill from Swanbourne to West Coast highway was actually not that bad though. I stayed on the path past the barracks and mercilessly trounced a family out on their bikes to claim KOM points then tried to hold a solid pace to the turn around just north of Floreat.
As I was turning a roadie on a carbon fibre aero Time bike pulled out in front of me to give me a target, I overtook at the first intersection when he chose not to go flying off the curb across the road. He overtook just after city beach and I hung on whilst he accelerated until I ran out of gears (need to adjust the front derailleur) slowly caught up to him up the hill near the barracks then he again slowed down whilst I ignored curbs. Led all the way down to the beach and through Cott then he went the final overtake just north of Leighton. I needed the motivation as the legs were a bit tired so it was nice to have him around.
Run (House!) 6:00  1.0 km (6:00 / km)
shoes: Brooks Adrenaline 5
A short trot down to the groyne and back, legs held up surprisingly well. running without socks wasn't too bad too.