Last Couple Weeks in Review

So based on writing race reports and the like I did not get around to posting the week in review and week plan last Monday so now is time to look back on the past two weeks. I will post my week plan with relation to the Vic Half Ironman and goal times tonight or tommorow

June 1st to June 7th

This was my second hard week in a row culminating with the Oliver Half Iron.

Total Training - Approx 18 hours (Swim - 3:00, Bike, 11:50, Run 4:10)

Monday - was my 1/2 rest day with the club swim in the evening. Got some really good technique work done.
Tuesday - I got in the pool for 40 minutes or so at lunch and did a 1:10 run from work home with 30 minutes of long intervals in the middle followed by 30 minutes of drills.
Wednesday - was a 40 minute swim at lunch followed by an hour workout with forerunners revolved around hills
Thursday - was and hour ride which included a little crash so I did not ride the extra hour on top that I had planned.
Friday - I took as a recovery day except for a 30 minute spin on my Tri bike to see everything was operational (Body wise)
Saturday - was an epic 160km from oliver to keremeos via oysoos with a bit of the out and back then back to Oliver via keremeos. Ended up being about 160km of riding across about 5:30 in winds up to 45km/h. This was a good way to get accustomed to deep dish wheels :)
Sunday - was the Oliver half iron where I unexpectedely crushed this "c" race

June 8th to June 14th

This was an easy week on the schedule after two weeks of hard training followed by a race.

Total Training - Approx 12 hours (Swim - 4:00, Bike, 4:00, Run 4:00)

Monday - Swam for about 40 minutes at the club swim then watched the good guys to get some technique updates
Tuesday - 40 Minutes of Running Drills in what was essentially a rest day.
Wednesday - 1:10 Run with forerunners focussed on cruise intervals
Thursday - 1:20 ride with 10 minutes of hard hard riding and a variety of technique work followed by at 40 minute swim.
Friday - 35 Minute Swim at kits pool
Saturday - 1 hour swim with club, 2 hour 60km ride with drills and two 6km intervals at TT pace and 5km progression run. TT times at Iona where sweet were I as was averaging about 39.5km/h inot the wind and about 43km/h on my return interval.
Sunday - 1:10 swimming at Sasamat lake including a practice swim exit and a 1:40 trail run at SFU which included about 1800 feet of climbing.