Events (in order of focus):
1. Lake Toya, Hokkaido (Full Marathon) - May 22
2. Yokohama (Olympic Distance Triathlon) - May 15

Summary (April 11-17):
s - 2.5km
b - 70km
r - 90km

Training Log:
Tues - 5km + 12km (avg. 4:57/km)
Wed - 6km + 11km (avg. 5:02/km)
Thurs - 12km (avg. 4:55/km)
Fri - 10km (avg. 4:44/km)
Sat - 70km (bike), 2.5km (swim)
Sun - 30km (avg. 4:43/km), 4km (avg. 6:30/km)

Data Breakdown:
2:21:46 - Garmin
5km - 0:23:37
10km - 0:23:03
15km - 0:23:14
20km - 0:23:32 (1:33:26)
25km - 0:24:01
30km - 0:24:06

Notes/Plans:

• Assuming I’m not injured, I will break my previous PB and go sub 3:50
• If the conditions are similar than Arakawa river on 4/17, I should be able to make 3:30
• Hopefully with proper tapering, I’d like to target 20km/1:30, 30km/2:15, 42km/3:15-3:20
• My HR was very erratic for the first 30mins but settled down to a nice 160bpm
• Carboshotz gel at the 15km and 25km mark. May need to carry one or two more for the full
• Weight currently at about 61kg. Optimal probably around 58-60kg
• Until Golden Week, continue doing one bike ride/swim a week. Four days off during GW means four biking/swimming sessions
• Assuming legs are feeling ok, weekly milage will now be 100km+ peaking on 5/9