Showing posts with label Training. Show all posts
Showing posts with label Training. Show all posts

The unique challenges, experiences and paradoxes of travelling for triathlon


Let’s start this post with some statistics (courtesy of logging all my flights into ‘App in the Air)- bare in mind that I had only one domestic flight from January to April and apart from a return trip to the Philippines, all my international trips have been since May 31. So far this year:
·      Countries visited: 12
·      Airports frequented: 18
·      Airlines patronised: 9
·      Types of aircraft flown: 11
·      Boarding passes: 35
·      Kilometres travelled by air: 93,310
This is what my first week in Europe looked like
Travel is often (especially describing events past) romanticised; the opportunities of meeting new people, engaging different cultures and (using the old cliché) ‘broadening ones horizons.’ Yes travel is exciting and (mostly) very enjoyable; however, there is often a tendency to become overly mawkish when reflecting on ones adventures.  

Why so down? Why write about travel? Three reasons:

2.  To address the misconception that triathlon is some sort of junket for those seeking to accrue status credits/frequent flyer points, (#roadtoplatinum) whilst avoiding ‘real hard work.’ Triathlon travel is not some sort of clever ruse to have a ‘fun’ sightseeing experience inconveniently punctuated by a race.

3. To give an insight to the unique intensity of emotions, punctuated by long stretches of boredom and ‘sameness,’ that characterises racing in locations away from home.
Vuelling Airlines takes the award for the smallest gap between rows

In sum, having the opportunity to travel the world is an opportunity I am extremely grateful for; however, it comes with its unique difficulties and perspectives- and is far from the misconception of a low-stress gravy train that some people outside of the sport characterise it as. 


‘Vanilla Travel’ the uniformity of food/accommodation and the isolation that is triathlon travel. As Adam writes:
When you travel to race it can feel like you are ‘missing out’ on seeing the very country you came to race in. You don’t have the luxury of free time. You’re not there to see the place – you’re there to work: to race, to recover, to race again, and to win.
You see hotel rooms, roads, that wheel of the rider in front of you, the massage table, the food halls and the elevators. It’s the same picture ‘recycled’ day after day. That’s the irony. Go somewhere new, to see the same thing again and again.
I have been to Rome twice, yet have never seen the Colosseum. In Turkey, we finished a stage at the famous natural salt baths we’d all seen plastered across Instagram.

It’s a bleak picture, and to an extent a correct one. I’m currently (this post will probably be written in multiple locations) sitting at the airport in Marseille (the final touches to this post were written six weeks later). Indeed my trip to get here was:
1. 1hr drive from Vitoria to Bilbao
2. 2hr flight to Charles de Gualle
3. Grab bags and take a 90min bus across Paris to Orly Airport
4. Spend 1hr rechecking in bags (always a massive hassle when bike bags are involved)
5. 1hr flight to Marseille
6. Bus from Airport to the main train station.
7. Underground train to near hotel

I spent four nights here (Marseille); however, beyond the travel to and from the airport, riding along (the stunning!!) race course and two nights out for dinner, my view was almost uniformly the wall of my dormitory styled room at the ‘Ibis Budget Hotel,’ with the quiet punctuated by the parochial exuberance of the French Tour de France commentary team. 

These ‘vanilla’ surroundings of my tiny room wouldn’t have looked out of place in any country- TV, white walls, white sheets, a rubbish bin, and not much else. It is not the image of ‘travel,’ rather ‘work.’ The tourists desire for exploration clashes with the necessity of ‘putting ones feet up,’ rest, sleep etc- these are a constant before races. I am not alone in spending upwards of 18hrs a day lying in bed, nervously searching for any adverse sign (both muscular and health) that could derail my upcoming race. The paradox of triathlon travel is that in travelling to new and exotic (or at least different) places, we find (and seek) the same culturally-neutral environment, eating the same plain (and safe) western food, and sleeping in the same small lifeless rooms. 
Our room in Latvia- my roommate Sascha is in his running shorts BTW :-)

As Phealen expands:
The racing world is so far removed from the context of our location. Our concerns usually only deal with the race route: the hills, the sprints, and the distance of the stage. We think of the hotels and the food. We simply race and then move on.

This desolate picture of triathlon travel is incomplete- it tells only one half of the story that fits within a broader narrative of the joys, challenges and especially- the inimitability of travelling and racing as a professional athlete. Moreover, the (long) periods of monotony, staring into the bland walls of a hotel room, are contrasted with the brief, but uniquely intense experiences unique to racing. It’s a privilege exclusive earned- hard work and toil are the gateways to this experience. Only by qualifying for, and then valuing a race enough to make these aforementioned sacrifices, gives you the unique perspective of a ‘racer.’

One experience that stuck out was the race briefing for the Burgas ITU European Cup in June. Burgas is Bulgaria’s sixth largest city- apart from the tourist strip near the beach, clearly little had changed since the fall of the Soviet Union. 
The view from my room in Bulgaria

The race briefing is compulsory, it is the first time that athletes generally will see each other pre-race, everyone invariably ends up sizing each other up- who is looking fit or fat, and who is playing mind games (I’ve been told of one story when an Olympic Gold medallist sauntered into race briefing with a coffee and a newspaper- he read the paper the whole way through briefing). Back to Bulgaria-- once the race briefing finished, us athletes were instructed to go from floor 3 to the top floor (14 off memory) to pick up our race packets. This was easier said than done, there was only one extremely small lift and accompanied by an equally tight circular staircase. 

We (James Chronis, Dylan Evans, some Danish guy and I) took off out of the briefing at a similar pace to what we would do when starting the run in a race, managing to get to the lift first- clearly in (good-humoured) spite, someone had pressed the elevator button on every floor meaning we were trailing the faster stair climbers. By the time we had got to the top there was a line of athletes at least 70 long, we were only allowed to go into the room one at a time (each person took at least one if not two minutes to process everything before the next person could come in). In farcical scenes, there was a queue of athletes (including Olympians) sitting on a narrow circular staircase five floors deep, waiting to pick up our race numbers etc, in Bulgaria’s sixth largest city, bonding over the absurdity of the situation.

Secondly, the intensity of emotions in the days, but especially hours before an ITU race is unlike anything I have done. I had a mid-season 5i50 (non-drafting Olympic distance race run by Ironman Corporation), Sarah Lester and I both remarked that even though this was a professional race, with a double ITU Long Course World Champion in the field to boot, compared to an ITU event, this felt like a local Sunday Gatorade race. The ‘athlete lounge,’ (quick digression) ‘lounge’ is a lose term, in Mauritius it was a small tent, in the Philippines, said ‘lounge’ was barely larger than a family-sized beach tent; regardless, in Riga (Latvia) the athlete lounge was an underground car park. On one hand we had 40 or so female athletes who had just raced, and were getting changed (the eastern-Europeans have quite a liberal attitude towards nudity) and doing their usual debrief with their fellow athletes. Their endorphin-induced exuberance contrasted us males, who all looked like we were attending a funeral. It is in these pre-race moments that any self-awareness/inhibitions dissipate in a sea of race-induced anxiety, self-doubt, and adrenalin. The typical pre-race procedure is that every athlete is introduced in order of his or her ranking; from there they choose their position on the pontoon. If it is a full field (75) this process can take an (especially from the athletes perspective) agonisingly long time! ITU, in their infinite wisdom have a special soundtrack just to assuage the risk of any athlete being in a ‘stable’ mental condition pre-race- essentially it is a drum-beat pulsating at a tempo to mimic a heartbeat.

Standing on the pontoon, looking around you, waiting for others to take their place, the sadistic drum-beat tone in the background, athletes peeing in their tri-suits (and not giving a stuff whether anyone sees)— the previous hours, pre, during, and immediately post-race more than account for those days of pre-race monotony. 

Where others search for such an ‘intensity’ through artificial means (alcohol/drugs)- in triathlon one cannot avoid being engulfed in them, sharing this organic experience with people who have gone through similar processes and sacrifices to reach this point- there is no need for alcohol to lubricate the environment, to bring people together. Looking at all the athletes after the race you would think the whole field had known each other for years, and were all close friends.

So what is the point I am trying to make? In a rather rambling way, it can probably be best summarised three-fold:

1. The paradox of triathlon travel is that in travelling to new and exotic locations, we invariably find ourselves in the same ‘vanilla’ environment, in cheap/small 3-star western hotels, eating the same plain food and watching the same TV shows on our laptops. The demands of racing mandate this search for safe familiarity.

2.  In spite of this, the experiences of racing, and the hours surrounding it, are unique to that of a professional triathlete. The intensity of emotions and the bonds of fellow athletes’ shared experiences make such travel so rewarding and exhilarating.

3.   The uniqueness of triathlon travel is further underscored by the people one travels with, and race against. The intensity of emotions is the most pure and organic, there is no need for any artificial help- we could be anywhere in the world (and trust me, they find some weird places to put on races!). Without these shared bonds of fellow athletes, no matter how exotic and exciting the location- the experience of racing would be nowhere near as exhilarating, intense and, in hindsight- rewarding.

I’ll end with Phealan’s closing lines:
We may not travel as travel is usually intended, but the rewards are still there- in these glimpses, these flashes- flashes that stay with you forever. And if you make the effort, if you look up from the road now and then, there is always something to see. THIS is racing!   

A Couple of Races, Coaches and Even More Teeth Out

There is a special kind of monotony reserved for winter base training. The perpetual cycle of early mornings, the stench of chlorine and, consequently, occasional abuse directed towards parents for not forcing to swim as a child (thus avoiding current predicament). It's been a relatively eventful two months, well as eventful as having three coaches in the space of six weeks can be :-)

As usual I’ve attempted to keep this post short and have failed deplorably! Apologies! Well at least it is under 3000 words (2604) I might need to include an contents and index section next time :-)

Off Season in Dot-Point Form


·      I got my wisdom teeth out in April….refer to pictures. Trying to eat with a completely numb mouth is harder than what I thought. Especially trying to guide the food in the mouth not the nose/chin.
·      Nick Baldwin, ‘fresh’ of two Iroman’s in three weeks (including a 3rd in Ironman Australia) spent a week staying with me.
o   He became the self-styled ‘yogurt-fairy.’ I.e. like the tooth fairy. You’d wake up to find all the yogurt gone (measured in Kg-per day between us)....although unlike the tooth fairy there wasn't any money to be found under my pillow :-)
This view makes me very happy!
o   I was coming back into training and couldn’t think of anything more unappealing after two Ironman’s. Hence he ditched James Chronis and I at the pool, instead opting to go to the golf driving range next door.
o    I only once saw him angry…that was when I took him for a ‘scenic’ ride on Richmond Blvd. Something on the lines of ‘the most boring and least scenic ride of his life.’

Nick admiring the view

For anyone who is interested to see what I do at Uni, or more to the point, to prove I actually do work :-) here are my 'thoughts' on the Strategic Decline of the United States and the Bretton Woods Institutions.  Although I'd suggest not plagiarising them, as they have been submitted through turnitin. That, and the quality is questionable :-)

At the 'Deans Awards,' I joked on twitter that good grades would get me a ''get out of jail free card' from parents. That was quickly 'cashed' when I put petrol in the diesel car.....wasn't in the good books that day.


Coaching


A while back our squad was informed that our coach Jarrod Evans had taken on a high-level position with Triathlon USA. On a personal level I was disappointed, he has been my only ever tri coach (since Nov' 11), taking me from a rank MOP age-grouper obscurity, to (hopefully) on the precipice of my pro-license. Also I absolutely loved the squad! Being around friends makes the, at times arduous, training a lot more enjoyable. Moreover, having spent a large portion of last season injured, seeing my team-mates performing well was the next best thing to performing well myself. The irony of triathlon is that even though it is an individual sport, I have never felt more a part of a team. That comes from someone who played team sports from ages 9-18 (Cricket/Hockey).

In saying that I was disappointed seeing Jarrod, it was a highly deserved promotion. His work ethic is phenomenal (potentially dangerous), his mixture of tough love and high expectations got the best out of all of us, not only in a triathlon, but in a holistic sense (that work ethic he instilled in me, has seen my uni grades improve considerable). USA are lucky to have him!

I moved to a coach on the Gold Coast, I was adamant (irrespective of warnings) that I wanted someone I could see on a frequent basis. A weakness of mine is not knowing when to stop, I thought having a coach in close proximity would mitigate this. In short my expectations and his of a coaching/athlete relationship didn't meet. After that initial excitement of trying something new, I realised I craved a similar environment to what I had. Moreover I was naive to think that everyone would operate in the same way (with the same work-ethic) as Jarrod.

Thus I will be working with EnduranceTeam (again) coach Ross Young. He has transitioned from gun athlete (sub 15min 5ker and Hawaii Qualifier) to coach, having been mentored by Jarrod. His work ethic, attitude and ability to 'calls it how he sees it' (frequently with devastating humour) are qualities I really admire. I’ve only been ‘on program’ for two weeks, but after a frustrating few weeks, having some stability back into my training has lifted an enormous weight off my shoulders. Moreover I have really come to appreciate how important it is to have a coach who you trust and rely on. Being self-coached (and paying for that privilege) was something I want to avoid.

Race Report 1: Gold Coast 10k


My first hit-out of the season was the Gold Coast 10k. I literally had no idea what sort of shape I was in running-wise. I had never run a 10k fresh (i.e. not off the bike), coupled with months of injury and carrying an uncharacteristically large amount of ‘winter-weight’ I had low expectations.

I was lucky enough to qualify for a seeded start, which ticked off a minor life goal of mine- getting my surname on my bib. I did feel a little guilty, as my qualifying run was done over 18 months prior.

One perk of the seeded start was the ‘elites’ were able to use the newly redeveloped Gold Coast Acquatic Centre rooms (but NOT take photos, as it hadn’t been opned) to get changed, ‘indulge’ (organizers words) in a ‘selection’ of fresh food and drinks and use the recovery facilities post race. Sitting in the waiting area I felt completely out of my depth and mildly obese.

The race got off, and as usual I got carried away. I settled into a pace slightly below ‘I want to puke/give up the sport.’  I went through 5k around 16.30, that was a surprise but a huge confidence boost.  The race has one of the deepest fields in the country, I was lucky in the sense that there were ample people to pace off. The last few K’s went past in a blur of pain. Crossing the line I was very pleased to sneak a 33 10k.


Having only finished three triathlons in the previous 15 months, two of which with disappointing results, the post-race endorphin rush was huge! I was extremely happy to get through the race injury free and having exceeded (albeit low) expectations.

Race Report 2: Run Melbourne 10k


I was down in Melbourne for a school reunion (which made me feel old!). I had ‘attempted’ this race once before. Back in 2010 I entered the half marathon. My goal was to beat me PB of 1.35hrs; However, the day ended early when I pulled out 10ks and 46mins in. Two days later I was diagnosed with glandular fever. As you can see in the photo, my glans were insanely huge.




 
2010....Check out the swollen glands!
Through a bit of miscommunication my program had me down for the half-marathon. Fortunately both coach and I agreed that would not be a good idea, RELIEF!!

I hadn’t got a ‘preffered’ start, being a late entry. Having seen the enormous amount of people in the sub 45 starting group, I was hanging around the preffered area. From what I saw there was only 10 or so people with the special stickers. The officious lady was busy turning people in my situation away, telling them to go to the ‘sub-45min start.’ Whilst she was busy doing that, me and another guy did the sneaky behind her back. I started right at the front. A few minutes before the gun was to go off, the legend himself four-time Olympian Craig Mottram!! Took his position next to me.  

I was harboring hopes of a PB, I had put in some very good training in the three weeks, deliberately gone about losing 1.5kgs and had the experience of running a 10k under my belt.

We started (no the gun didn’t go off, someone false-started, so everyone just went).


Dodging through the half marathon runners....I think I've run alongside this road at least 100+ times


Around 1k in we hit the half-marathon runners, who had already been out there for 2hrs. This set the tone for the rest of the day, dodging through slower runners, and interrupting attempts of gasping in air by telling people I was passing. Hopes of a PB were fading. This got a little dangerous around the 3k mark when me and one other guy were running (uncontrollably) down Anderson Street Hill (-6%) at a knee-destroying pace; at the bottom of the hill was a sharp left hand turn, three-wide were a bunch of walkers. A small gap opened, so I engaged in a bit of a jump and twist to sneak through this gap at around 20km/h. I think I said ‘PASSING!!’ at least 100 times.

I ran through 5ks in 16.47 (off my goal-pace), isolated from the leading 6 and with a decent gap on those behind me. It was a lonely race from there on.

I ended up crossing the line in (at the time) disappointingly slow time, although I ended up 7th overall out of 5000+ finishers.

More dodging


In hindsight though I rate it as a better run then Gold Coast. For a starter the weaving through other runners meant my Garmin registered the distance as 10.15ks (as opposed to 10.06ks for Gold Coast). Thus, my average pace on the Garmin was identical on both occasions. Also this race had 70m of elevation gain, and heaps of corners/180s, Gold Coast had two corners and only 15m gain. Illustrating the slow course, Brady Trefall who came 3rd ran a 31.37, last month he ran a 30.06 on a certified course in Tasmania.

In any case these races are ‘D-races’ an opportunity to get in some hard running, gain experience at pacing and break the cycle of training. Having raced so little over the last 18 months, I am loving being able to experience the roller-coaster of emotions that racing involves: nerves, pain, questioning why I do this sport, more pain, then (with the finish line in sight) this pain gives way to exhilaration and then the post-race endorphin overdose.

A Seven-Seeds breakfast (and their coffee) was an added perk too.


Training-Swim 

Moving to the Gold Coast has made the morning swims a considerably more tolerable, and of late, genuinely enjoyable experience. The outdoor 50m pool a 3min walk from my room is a welcome change from the 1970s 25m pool heated to 30c at Bayside, a 1hr round-trip away from home. Mileage has been solid, around the 30k mark, but unlike last year there is more quality work (the morning sessions are consistently 6ks on the nose).

I've changed my swim setup this off-season, splitting my time between the Elite and Adult Squads. The former being the hard session the latter recovery or 'aerobic development,' (i.e. only a half-step below the pain inflicted during the morning sessions). It has been fantastic to swim under the Australian Open Water Olympic Coach at the London Olympics, the squad is very small in Winter (10-12) and with two coaches on deck all our moves are being watched. It is a different type of swim training than I have been used to, its a specific open water squad so the specificity is there. Having Ky Hurst (Open-Water London Olympian) the 2nd and 3rd place getters at the Australian 5k Open Water Champs, a couple of the Nutri-Grain Ironman Athletes and some foreign open water swimmers, means that the standard, and importantly, the level of professionalism has been a real eye-opener. We get in, do the work and get out. Talking/complaining etc. just doesn't happen. Indeed the average time per 100m for the session, from when we get in to when we get out; breaks, warm-up and cool down included is almost always below 1.45/100m. 

Unlike Bayside there is not an obsession (something which triathletes across the board love) with short-rest threshold sessions (40x100s, 10x400s etc). They are clearly of value but the problem I found was that they ended up being closer to sub-threshold and my form (due to fatigue) deteriorated badly. It explained why I improved rapidly in the first two months of last season and then spent 900+ks in the pool for ZERO improvement. Here there is a greater mix of intensities, considerably more hard 50s, with much of the aerobic short rest work being done to longer swims. i.e. 500s separated by hard 50s. The big difference I have noticed too is that everyone is given a target time. No one is left to try and 'get-through' a session and we are all held accountable to our own abilities. This is a blessing and a curse (PAIN!). 

It sounds a little crude, but the best indicator of knowing that I am absolutely at my swimming limit is when I feel I’m about to lose control of my bowels (coupled with eyes rolling into the back of the head). That feeling has been happening a lot of late.

One thing I have really come to value is the importance of a positive mind-set. Going into a session knowing you can make it, changing the mental outlook of one of dread to one of opportunity and of-late..... even enjoyment has undoubtedly had a positive impact on my swim.



Bike
Focusing on my swimming and building back my running has meant that the bike has received, relatively, less attention. I'm only riding three days a week, but pleasingly the power numbers are good (as I frequently mention my obsession with power numbers are probably only matched by Chris Froome's love of his stem). I've been lucky enough to do weekly sessions with Olympic Gold Medalist (2004 Road Race) Sara Carrigan. Her energy is infectious. She has made me aware of things I never really concentrated on, especially technique. Seeing her casually bunny-hop over a speed-bump at 70km/h and her ability to descend showed me just how good cyclists can control their bikes. One difference between the GC and Melbourne is the plentiful hills. I love riding hills, setting into a rythum and (as I'm riding so slowly) being able to zone out a little. Riding hills.

Threshold tests show that I’m riding better than my best last season, so the ‘massive’ 200k bike weeks seemed to have worked. 

Run

It has been fantastic getting back into normal run mileage. I love running, having this taken away from me for the better part of six months was hard. However, it has made me appreciate it that extra bit. The mileage has been building up slowly but surely. 45-55ks in April/Early-May, 60ks in May, 60-65ks in June and 70-85ks in July. It has been a welcome change from my 35-40k weeks (with lots of run/walks) from January to my races in early March.

I’ve been fortunate enough to have received support from Mizuno Running Australia, and have been cycling through quite a quiver of their shoes (Ride, Hitogami, Sayonara, Wave Universe). My legs haven’t felt this good in ages, so clearly the shoes are doing their bit.
How good do these shoes look!

Irreverent Ramblings


Rekindled my obsession with Stick Cricket....last seen in 2007
  •       I had breakfast next to a youth-bible group last week. The ‘leader’ paid for everyone’s meal. Apparently this is a weekly thing and it’s always at my favourite Gold Coast Café. I think I might need to become more spiritual.
  • ·      According to the results I cam 16th in the Queensland Road Running Championships (at the Gold Coast race). I didn’t know I was considered a Queenslander!
  • ·      Took great pleasure in asking (and seeing their reaction) to the question: What is the State of Origin? – Shows how much of a Queenslander I am (refer to above point).
  • ·      Strange Denizens of the pool (Bond Uni edition)

o   The middle-aged Asian man who only swims butterfly. KUDOS!! Although I am worried he could risk drowning one of these days.
o   The guy who swam in his boxer-shorts, no f-s given.
o   The people on Tuesday evenings who put on weights and walk at the bottom of the deep end of the pool (4m deep). Not really denizen, but strange.
o   The girl who was ‘stretching’ in the pool for the whole of my solo 5k swim-set.
  • ·      Awkward lift chats are nothing compared to awkward sauna chats.
  • ·      You know you go to a certain café too often when you get disappointed that you have the ‘tightarse’ chef working on your standard breakfast. Notably he is not generous when it comes to the smashed avocado.
  • ·      I broke a personal record for coffee consumption last Friday. I had a double-run/bike day. My major semester essay due and my school reunion all on the same day.
  • ·      My physio should moonlight as a motivational speaker. His rousing soliloquy that accompanied my new gym program would put Anthony Robbins to shame! (‘How much do you want it?’ was repeated multiple times).
  • ·      There is something exhilarating about the due-day rush of essays. No amount of organisation and time management takes that away. I had the whole thing written (essay) days before, but that didn’t stop the multiple printings out (which cost a small fortune) and corrections.
  • ·      There is a special kind of anger reserved for people who get in your way when you’re trying to get your meal #collegelife
  • ·      There is a special kind of annoyance reserved for people who try to be nice/social with you when you’re trying to get your meal #collegelife
  • ·      There is a special kind of love you get your meal from Louise, she's generous on the portions! #collegelife.



 
'An obstacle is often a stepping stone.' Coffee from 'My Legendary Girlfriend' Domain Road, South Yarra



Till Next time

Workout Wednesday

Monday (generally 10k swim day) and Wednesday, on account of having no classes, always tend to be the biggest of my mid-week training days……Here was today’s
4.50am- Breakfast (overnight oats soaked in water/milk/yogurt with some chopped up strawberries and chia seeds) two black coffees.




Okay that is not the most flattering picture….in said container on account of only being a tiny bit of yogurt left. Saves me doing washing.


5:30am- Swim 5.1ks (50m pool…quiet day, lane to self. Only 9 people total. 2 lanes for the Elite Open Water Guys who fit an extra 2ks in the same time as us (SO FAST!!) and two lanes for the triathletes) 1:50hr
     
Warm Up and Pre-Set
1k Easy Free/Back
3x200 on 3.40 (Kick/Swim)
6x100 on 1.40 Descend 1-3
12x50 (1-4 Fly/Free, 5-8 Build, 9-12 Hard/Easy)
     
Main Set 3ks (Continuous)
600 on 9
3x200 on 3.10 at threshold (1kPB pace, set last week- minus 2s/100m)
400 on 6
4x150 on 2.30 at threshold (minus 3s/100m)
200 on 3
6x100 on 1.40 at threshold (minus 4s/100m)
     
Cool Down
300 Survival Stroke




8am Breakfast- 4 poached eggs on four pieces of toast with half an avocado, half a grilled tomato and a coffee.
9am- 1hr Massage (booked in every Wednesday....big thanks to the guys/girls at Gold Coast Physio for their ongoing support) 
10:30am Run 13ks (around 4.30-35m/k pace) with last 15mins at tempo (around OD pace) Finished with a 10min dip in the ocean. Have brought a little bit of pace into my running over the last two and a half weeks in preparation for the Gold Coast 10k, a D-race but since it's Aus Uni Champs I'd like a respectable time (i.e. PB, although helped by the fact I've never run an open 10k). Still being conservative with my load. I actually missed two sessions last week on account of cramping up in the pool (calf)...that's really been my only set-back since the wisdom teeth operation in April
11:30am-2pm EAT!! (I had two of those…becoming a staple) and Study (doing readings for 5,000 word essay on rise of China and strategic implication in Asia-Pacific region)


2-3pm Sleep
3-4.30pm Study (more of aforementioned)
5pm Run 7ks at average pace of 5.12min/k (recovery). Ran mainly on grass alongside the beach. With the sun setting and the temperature around 20c it was simply stunning...Gold Coast at its finest! It's pretty rare that I run doubles (cautious with the body still). 
6pm Dinner (Snapper and Salad with peas)

Totals:
20ks running
5.1ks swimming (19.1ks since Monday)
4 coffees
Three towels now dirty/wet
36 different sources so far (all read) for my essay

For Context:

Yesterday I had 70ks with some motor pacing, sprint and SE work in the morning. My normalised power was 254watts for the entire ride (including the 2x15min spins to and from meeting point) and a 90min swim with a main set of 40x50 on 60s (30 were hard 10 were easy. Hard was around HARD!). Tomorrow is a double-swim (first is generally only short with a big technique focus and some Max speed work, the second is normally aerobic) and 30mins gym (before second swim). Friday I'll Swim, run (on treadmill after swim) and ride.

Both of these days have 3hr seminars (Strategic Asia on Tuesday and Security and Strategy in the 21st Century on Thursday)