Originally written in German. Translated to English by AI — please excuse any awkward phrasing.
It was supposed to be a rest week — and at least sports-wise, it was. “Fully occupied due to various external factors” describes it a lot better though…
The week started with a complete rest day on Monday — the first one in three weeks. Tuesday I went for an easy 45-minute run, but the legs weren’t great. Nothing was really clicking. I’ve noticed this often after a complete rest day. At this point I’ve reached a stage where I recover much better with light movement than without.
Wednesday was a 1.5h easy bike ride, accompanied by a light drizzle. Very pleasant after all the heat.
Thursday brought a 1.5h run, which I did fasted.
Friday had a pretty hard swim session on the schedule — I was completely done by the end — but the times I hit give a very good read on swim performance.
Saturday was a short 45-minute run in which I had genuinely great legs. I finished with a 4:38min/km pace at an average heart rate of 127 bpm… I’ll let the numbers speak for themselves.
Sunday I ran my own private triathlon: packed everything up and drove to the pool. Swam for 1h, 30 minutes of which at race pace. Then straight out onto a 3h bike ride — 2h of that at race pace and the last 15 minutes flat out. Back at the pool it was time to swap into running shoes. The plan was a progressive run: first 40 minutes easy, then 30 minutes faster than race pace, then the last 20 minutes everything I had left. Overall that was brutally hard, but also brutally fast…
I’m very satisfied with the session as a whole. Swimming is on track; on the bike I can basically go all out and it doesn’t seem to hurt my run performance at all. If it keeps going like this I’ll be happy.
Next week will be a bit bigger volume-wise, but the overall load is already coming down. Race day is getting closer — 19 days to go :)