Build phase going OK - the week ahead

Now 3rd week into the build phase - all going OK. Doing a little more than the target 8 hours - 12 hours in week 1 and 9 hours last week, however not overdoing it - trying to do the hard sets 'very hard' and the easy sets 'very easy' and stay out of that middle 'Pegler' zone!

I have the Club long duathlon coming up on Easter Monday - 10km run, 40km bike and 5km run - so I will taper down at the end of the week but meanwhile my plan looks as follows:

Mon - Rest day [DONE]
Tue - 1:30 off-road run incl. hills [DONE]
Wed - 1:30 easy cycle; 1:30 Club swim
Thu - 2:00 bike of which 1:00 interval set; 0:30 run stride set
Fri - 1:00 brick set (0:30 turbo + 0:30 run)
Sat - 1:00 Club swim
Sun - 2:00 easy bike (possibly MTB)

Last year I completed the Club long duathlon with the following times:

10km run: 44:32
T1: 1:08
40km bike: 1:10:35
T2: 1:06
5km run: 24:16

Total 2:21:37 (10th position out of 23 competitors)

In 2011 I did the same race in 2:20:40 so I will be aiming for a new PB this year


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