Tomorrow is the day

Spent yesterday doing as little as possible - just relaxing in the sun (in addition to a morning swim). Have rented a commuter bike to save my legs as much as possible.

Had a short high intensity run this morning, just preparing the body for tomorrow:
-Start 06:30
- 3860m swim in the Sea, just outside Promenade d'Angles (the beach avenue here in Nice). Followed by
- 180km biking, up in the moutains (up to 1120 meters), followed by
- 42,2km run(marathon) on Promenade d'Angles (several rounds)

3200participants, 250 in my age group (M45-49).

My goal: Have a fun day and a good race.
- With a hope to be in top 3 (in my AG). But anything can happen, minor details can result in 30-60minutes extra - and a place much lower in the ranking.

2 hours on the bike and more important activities

Checked parts of the bike leg, got my start number. Then the top pri activity: Rest, relax, and get adapted to the clima.
I have actually done a lot of preparations today: Mounted and checked my bike. Swimming and checked the start place. Registration (takes some time). Monted and marked misc. equipement (start number on 4 bags, on bike, on competition suit, on helmet, mounted chip on bike.) And read through the rules and regulations for the race.
Asle, my friend in Stavanger Triathlonklubb arrived in Nice with his family this afternooon - but he didn't get his bike and a lot of his and his family's luggage; he has to do some shopping tonight.

Morning swim

Arrived last night. Started the day with a swim in the warm water. A nice start of a sunny day.

Bike ready

Monday: Bike to work with some intensity (treshold work), low intensity back home. 50min running, including short intervals (6* 400m at high speed).

Then it was time for packing; first the bike into my solid bike hard-shell bag; making it difficult for even the most experienced airport luggage handler to destroy it.
Then the rest of the competition equipement (shoes, helmet, run gear, swim gear...) into the bike bag. Then nutrition for the competition, training equipment, and finally some street wear stuff - I'm not going to exercise 24H a day.

Today, Tuesday is a rest & swim day; relaxed bike to/from work and 30min swimming in the afternoon.

Top speed - 1 week left

Top speed in many ways; beeing host at 2 birthday parties (my daughter), moving our new boat (a day's work) and major installation work this weekend.

And training - low volume with higher intensity and speed with recovery days between.
I'm close to top form:
- Running goes fast, have got my fast and economical running form back.
- Bike still OK.
- 2 outdoor swims this week. I'm touching old "PR's" on my standard aprox 750m stretch across the lake, even if i don't push it and have moderate conditions, too much waves for max speed.

I'm optimistic regarding Ironman France next Sunday!
Travelling Wednesday afternoon.

Training details:
Monday.: Fixie bike to work - 25km, treshold speed. Running in the evening, 20minutes speed (less than 4min/km, last km 3.35) + warmup and cooldown jog.
Tuesday: Bike low intensity 45minutes.
Wednesday: Fixie bike to job, moderate speed (zone 2). Runninng when arrived 5 * 1km intervalls (+ cool down run). 1 H ride home in moderate/high speed)
Thursday bike treshold to job, some high speed work on my way home.
Friday: 25km bike (planned rest day, but needed some transport)
Saturday 1hour run in marathon sppeed (4.10min/km, last km 3.48 without any push). 40min swim.
Sunday (planned) 1H bike at moderate speed.

Total 7H15 bike, 3H run, 1H20 svøm = 11h30

Ny båt!

Har ikke noe med triathlon å gjøre, men seilbåten vår er fin! Ser liten ut der den ligger mellom store båter, men tror at 30fot er stort nok for oss... I morgen tar vi vår første tur.

Klar!

Avsluttet uken med svømming og "Dress rehearsal" - trening med fullt konkurranseutstyr, slik at alt blir sjekket - 2 uker igjen til Ironman France.
Svømmetreningene skjer nå også kun i våtdrakt; er såpass forskjellig å svømmme med at trening er viktig. Var kjempevarmt i bassenget på mandagstreningen, og på grensen kaldt ute på fredag.

Jeg er klar; svømmingen går fort, syklingen bra, og løpingen likeså. Lørdagens økt bestod av 2 timers sykling i konkurransetempo med rask overgang til 1.5 times løp, gikk uventet fort. (4.15 fart, avsluttet under 4 uten å presse meg.)

Hanet sannelig på 16 timer denne uken, neste uke blir det klart mindre for å samle overskudd..

Ukens trening:
Mandag rolig sykkel til/fra jobb – slitne bein. 1T15min svømming – i drakt inne, varmt, gikk fort
Tirsdag sykkel(fixie) til jobb om Kverneland, med harde drag og spurter (over terskel), typisk formtoppøkt. Rolig hjem. Kveld run 2, 31min I 3:50-4:00 fart (1t 15min totalt). Gikk overraskende lett..
Onsdag rolig til/fra jobb
Torsdag terskel til jobb (E39), rolig hjem. Sykkel terskel kveld 3*17min (Oltedal)
Fredag rolig til/fra jobb, litt slitne bein. 30min svømming ute
Lørdag “Dress rehearsal”. 2T sykkel IM tempo (Og litt roligere imellom) til Høle + run 3; 1t30min I 4.15 tempo (lot beina gli) – under 4 på slutten!!
Søndag 35min svøm ute

2t20 svøm, 11sykkel, 2.45 løp = 16 timer