Round the track 
TLDR: Training done, 5 days holiday/rest/taper to come 
Think Iām fitter than last June, but even less hopeful for sub 9 on this course with bike surface, potential winds, and moderate transitions. Considering I think the next race will be Wales 2024 Iāll be a @Jorgan as forever not quite.
Chance at the airport to look through training log, so might as well paste it here if anyone interested in staying for the long read:
Past 18 weeks (including this week ending 6d to go)
309hr15m (291 SBR) = 17.1hr/week (16.1)
Final 8 weeks (ending 2 weeks to go)
160hr (154SBR) = 20hr/week (19.3 SBR)
Swim: Average 4hrs, 15km per week for the 18 weeks.
By end of November was happy I was equalling condition I was before Cairns which was pleasing, and has continued to get a little better since.
Target: 48ā. If the lake is as nice as everyone says might have to go easier and take an extra minute to enjoy 
Key Sessionās (All 50m pool)
100x100 at Christmas on 1:30 no aids as 1:4
- 1x 1:17 and 4x 1:21 for the first 50.
- Faded to 1:19s and 1:23/24s by the end
400-600-800, 200recv, 800-600-400
On 1:25 turnaround,
400s easy (1:21)
600s IM effort (1:17/18s)
800s 70.3-Oly effort (1:16, 1:15 on good days)
40x100 as 4x Hard (68s), 4xEasy on 1:25
Gradual drop from 69/70s ā 67s over the few months
Some sessions would be as 4x100, 400IM, 200rec x4
Plus a move in Jan/Feb towards longer aerobic pull sessions Eg 15x300/. Not metabolically taxing but definitely corrected a relative inability for my arms to just keep going easy long distances without fatigue
BIKE
181hrs over 18 weeks, with 92hr in main 8.
5213/2739km (280/342km). No zwift km @Poet
A lot of Z2 and Z3 work. Not much work at LT2 or above. Think I would include more harder efforts in future after 2x similar ironman builds with high aerobic.
Early in block I was aiming to get towards 260W race power, but Iāve dialled that back to ~245W. All my long rides worked out about 230AP-250NP for total ride.
14x rides over 4hrs, 5 over 5hrs
Target: 240/250 AP/NP, HR in high 130s.
Key Sessionās:
Jan 25th: 6hr progression: 3hr at 215NP, then 236 262 294W NP for final 3hr (225 241 271W same session before Cairns)
Jan 31st: 5:45 as 3x20 Olympic (307W) with 20ā off, into 4x30 IM 255/261 AP/NP with 5ā off.
Feb 9th: 4:15 as 3x45 avg 245/248 AP/NP, 40min 292W
Brick Run: 1:40, avg 4:38 with 3x15ā at 4:27 pace, HR 135
Feb 14th: 4.5hr as 3x60 245W, 35ā 280W
Brick Run: 1:30, avg 4:33 with middle hour 4:27 HR 137
Feb 16th: 4:15 as 3x45ā 250W, 15ā 275W (planned 6hr with 4x set)
- struggled to hit >280W after the big day in 14th, and 37C by 11am so binned planned 4th set. 1hr Z2 bike and swim later in the day.
RUN
40hrs, 491km over 18 weeks
28hrs with 354km in final 8 weeks (3.5hr, 44km avg)
Best 8 weeks Iāve done, amongst the worst 12 months. Iāve done 3x8 week running in the last 12months, and lucky two of them were before Cairns and NZ.
Got injured trying to be run focused in August-Sept in the quest for <3 marathon, didnāt run at all 10 weeks, slow build up of frequency in November December before adding volume since. Next to nothing has been above planned IM pace.
Target: 3:10 (4:30/km) - Previous have been 3:25, 3:19, 3:15.
Key
22nd Jan: 1:50, 22km, 4x15 at 4:30pace
27th Jan 1:45 trail, 20km, 3x15 IM Effort
5th Feb: 2:13, 28km, avg 4:41, HR 139 as 20,30,40 at 4:32
18th Feb: 2:17, 30km, avg 4:29, HR 137
- Vaporfly assisted
- 2x45 4:27 HR 137
- 15ā tempo 4:07 HR 147 - felt like I could have finished 42km at this pace
LETS GO!
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That is one impressive training block @Chriswim
Your swim sets are just other-worldly, you monster. And no lack of homework on the bike either.
Hope you have a great race, Iām sure a bunch of us are going to be watching with a real mix of interest/ awe/ realisation it really is time to take up golf nowā¦
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Thatās bonkers!
~20hrs per week for 18 weeks with a proper job, too 
Youāve done the work, itāll all just slot into place on race day 
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Loving this Chris thanks for sharing, just seeing the swim stats is so impressive.
Can I asked what was the reason for dialling down the target race watts? Too ambitious a target or impacting your recovery/run?
Echoing Poet and Fruity, have a great race, youāve had a awesome training block!
Not sure on the affect of the cyclone but NZ is a special place - do you have much travel time after the race? Going to the South Island?
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if @Chriswim swims round in the opposite direction to the cyclone, it might fix some of the damage
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Thatās solid work Chris serious dedication.
I have no doubt the Tri Gods will bless you with a little bit of good fortune as a result of the grind you have put in.
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This is totally other worldly to me. Such awesome dedication and commitment. Any wavers along the way at all @Chriswim? Like any, why tf am I doing this? Or have you been laser focussed?
Looking forward to the weekend and seeing what happens. Best of luck to you!
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As above, thatās a great training block Chris. Those hours are heading towards pro level and with your swim background youāll almost lead the race out of the water.
Lots of quality sessions at race pace as well. Shame the previous running injuries meant you couldnāt risk much more running but youāve done the running at race pace and with all the biking you should get off the bike fairly fresh.
Good luck next week, Iāll definitely be tracking but with the time differences youāll have probably finished by the time we get up! (maybe not fruity!)
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Iāve been fortunate enough to drop down to 30hrs a week, with no night shifts for the last 8 weeks. But that does mean Iāve worked 95% evenings (12-22 or 14-0030, only 3 day shifts in 8wk). Thats been more significant than I expected, given it stops you starting training early the next day which has been a thing on hot days.
Combined with studying a partime MSc, having both sets of families visit and live with us (a wonderful and welcome source of stress), and serious difficulties with getting an Australian visa (it expires in two weeks while weāre in NZ - a less welcome source of stress), and now served an eviction notice (no stress, putting that off til we get back) means hasnāt quite been the pro lifestyle I thought I was arranging.
BUT the fact itās been manageable shows children are the true time-dump, not work!
Felt too ambitious. I only just got away with riding 235/245 at Cairns. Also gives me the safety net that if I find myself towards 250-260 thatās still within the Ā± plan and see how legs feel.
Aware minimum of two people will pass me on the bike and have to be let go (regular 4:30 riders). Others I can consider going with them depending on how much Iāve saved.
5 days north island pre-race, 15 days left after the race, mostly on south island 
some bits of the holiday were booked in 2019 for 2020, so weāre grateful companies have let us keep rolling things over. Praying the legs/toe blisters hold up for the walking we have planned!
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No zero. Ive enjoyed having one A goal I can go all in for, and then drop back again, thatās what led to me craving a second IM rather than being a one-and-done (as planned).
I had a good break June-Sept with lots of heavy gym instead, and doing two 9 months apart was new and been fine, but Iād preemptively have a little longer break for the next one and maybe do some standalone events and enjoy coffee shop rides etc. Partly because now done the two dream events here.
BUT I donāt want to find myself in the same position again of not having put same amount of dedication to non-fitness stuff. Thought it after June but still riding same set up with no real thought on fit, handling skills, equipment, running economy drills etc.
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Heās not even a teacher!
Great work @Chriswim, will have a proper read later.
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Howās the taper going, Chris?
Just realised that youāll probably be starting around 7pm UK time so weāll see how the swim is going and start of the bike.
Good luck 
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Roger that. 
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@Chriswim - best of luck on tomorrow. Iāll be cheering from across the ditch.
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Oh is it a Saturday race! Nice best of luck @Chriswim 
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Good luck @Chriswim 
Go get it Chris.
Donāt let this bother you, whatsoever
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Paging fruity 
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