Finished off a good week with 18.4km long run yesterday and a 90.2km bike ride today. The long run took my total for the week to just over 74kms which I achieved without feeling like I had over extended myself.
Today I got out early for what I had tentatively planned as an 80km bike ride out along the Freeway (South). A strong easterly was more of a cross wind than a tail wind and I picked a couple of blokes who drafted off me for about 20km. I averaged about 35km/hr although I did get up to 45-46km/hr for 2-3km when I made a concerted but unsuccessful effort to drop them. They eventually dropped off at Mundijong Road and I continued on for a bit to get myself up to 45km for a 90km round trip. (They were still stopped at Mundijong Road when I headed back).
The cross wind felt like a headwind on the way back which combined with some fatigue meant that I averaged between 25-30km/hr for a lot of the way back. All up I was out there for 3hrs 12 mins (approx an hour longer than my previous longest ride). While I didn't feel exhausted while I was riding, I felt pretty smashed when I stopped, especially after having something to eat and a shower. As a result, I had a little bit of a nanna nap this afternoon.
This coming week will be a bit of a recovery week after 3 solid weeks of building up. I will still do my intervals on Tuesday but will probably not do my tempo run on Thursday although I will most likely still do the 16km. I am planning on doing the 10km at Matilda Bay on Sunday and running hard so Saturday will only be a light run as well. Not sure what I will do about riding next weekend - I may have to give it a miss if I don't get out at all during the week. I amy try to get out for an early morning ride mid week as I am sure I will feel inspired/motivated from watching the Tour Down Under.