5 Days out

Feel decent. Still fairly windy here, and warm, mid 80's and about 15 mph sustained winds.

Wind is mostly a cross wind but knocking me around a bit on my disc.

Rode 22 miles today incorporating 4 X 5 min Z4 to Z5 power intervals on 3 min rest for each.

1 = 22.5 mph, 290 W, Hr ave 118/max 132, rpm 80
2 = 26.0 mph, 320 W, Hr ave 130/max 139, rpm 80
3 = 23.8 mph, 340 W, Hr ave 133/max 144, rpm 80
4 = 27.0 mph, 390 W, Hr ave 145/max 155, rpm 80

Felt stong so I pushed the final two. Final minute of 4th sustained 400+ watts and able to elevate HR into zone 5, with power 100 watts over zone 4.

Legs feel good. Final long run of 18 miles Friday caused some flattness after 3 days off the legs but this workout flushed them out well.

This morning , swam with Luke Bell. He's taking Ann and I over the bike course tomorrow (driving) and swimming with us again on thursday.

Still trying to find Ann a disc wheel, and it doesnt look good. Luke told us it's very hard to find discs in Australia. He doubts they will be renting on race day. Ann is riding zipp 404's but if there is ever a disc course....this is it. She shouldnt lose too much time without a disc, but I estimate about 8-10 minutes over the 112 miles. This may prevent her from PR'ing though.

All in all, resting and feeling good. Running 5 miles later at sunset, before dinner. Tomorrow is off with a scheduled massage. Thursday another swim bike and run day. Friday off. Saturday short ride and short run off the bike.