What I did learn during the week is that I have massive respect for runners... my 2,5 hr run on Saturday in Franschhoek was a tough time with little reward - you cannot even freewheel on the downhills. so those of you who are runners out there - respect! 

The week has started off strong - I had 2 X1hr high intensity rides today which it something that I have introduced to try and build a bit of strength training into my programme. It might not be enough - but let us see in Sani. The theory here is that if you are going to spend time in your race in the red then you may as well condition the body to spend some time there during your training. I think we are kidding ourselves if we think our Polar graphs are going to be similar to Christoph Sausers during the Epic - so what may work for him - might not be 100% the same for us. As they say in the classics - "Only time will tell".

The week is planned for a 17 hour week and on paper so far it looks quite manageable - going to head out at 4:30am tomorrow as I have to be back at 06h30 to do the kids wakeup. So will squeeze in an extra hour cardio and core at the gym for lunch.

It is certainly getting darker in the mornings in Joburg so those of you heading out on the roads, keep it safe - light em up!!