Nice little bookend to the week

Friday pm - a nice short 35k at 31.5kph to round the week out 273k for the week on bike 7.2 for run - leg rooted again 3.6k in 3 swim sessions 1x gym

I'm a freakin' FISH

Thursday PM Gym.

Friday am: 2 x 750m at the lake 12:52, 13:04. Very FREAKING AWESOME going - I'm a fish

W

Time to be a big boy in the pool

Wed 22^nd: 1.5k at the pool. 1k in 18:38, then 5 x 50 with 50 rec

Really is time I graduated to be a big boy on this front, you know, intervals sets, bands, paddles, stop peeing in the pool.

Well Solid

Solid morning ride with Shano today.

5:00AM kick-off [That’s 5’o’#$%^ing’clock)

72k total in 2:14 = 32.2kph.

Very solid middle 5 laps left me on the scrap heap. Averaged 34.33kph for 47.8km. Given there are some corners and slow bits where you need to watch for traffic when crossing, that is well solid.

Lap No	Cum Time	Lap Time	Distance	Speed
1	00:16:30	00:16:30	9.56	34.76
2	00:32:45	00:16:15	9.56	35.30
3	00:49:10	00:16:25	9.56	34.94
4	01:06:30	00:17:20	9.56	33.09
5	01:23:32	00:17:02	9.56	33.68
	01:23:32	01:23:32	47.8	34.33
Total Session 7laps of 9.56km = 66.92 + 5 too and from = 71.9km, 2:14 ride time = 32.2kph

Lazy Fat Wally

Lazy fat wally - Slept in Monday morning. Rain in the afternoon. Had to settle for a 9:30PM wind trainer session. No so much a training session as an uncomfortable place to sit for an hour. Indoor lazy pointless spinning

Tuesday morning. 5:45 – 6:00. Outdoors lazy pointless spinning.

17 Weekends to Go

Week 5 kicked off – Depending on whether the taper will be 1 or 2 weekends, there are now 17 or 18 weekends of training left.

Saturday

Ø  101 km – Turf farms then up to springwood and back. I like this format of putting a hill onto the end of a tempo ride, as this leaves any potential blow ups to the end of the ride – point being that if you crack early or mid ride, the remainder, as well as being a miserable suffer-fest, is probably also poor training.

Ø  PM Saturday 7.2k – calf buggered again. Seems to be improving to the point where I can locate the precise problem, which wasn’t possible previously when the whole muscle was a big ball of scar tissue. In any case, I will rack the runners for a couple of weeks now, and use the Christmas period to get some good long rides in and get some swim strength going, which I have never attempted to do previously.

Sunday:

Actually felt quite good after yesterday’s ride, but both my Sunday ride and swim were tragic, so the hangover effect was real.

Ø  35 easy kms with a couple of 10 min tempo intervals

Ø  600m in 100m intervals with Riley at Glenbrook pool.

just fluffing about

Thursday - Still sore inthe thighs. Easy 7.2k in 40:03
Friday - 1.9k in the pool including a lazy 1.5 in the middle at 28:30. Sloppy but done

Very soft double day

On the back of this mornings whimsy swim, I get to tick off my first double day since mid last week, though soft as. Pm- 5.5k in 28:30. Calf a little tender but under control. Quads still sore, and actually worse for the "recovery" run. Not the way its meant to be, but all good non-the-less.

Back at it

Tues 13^th - Wed 14^th

Still recovering from the weekend, and the thighs are still quite shredded.

Tried to sneak a swim in last night after work but forgot my goggles. Had to settle for a 9:00 – 10:00PM spin on the wind trainer instead to get things started again after Canberra. It’s probably an unfortunate thing, but I suspect the wind trainer sessions are actually good training, and I could feel my stroke smooth out across the session. In any case, they’re never enjoyable, but a tick in the box, and I am back into it.

Tuesday Night – Easy spin for 60 min.

Wednesday morning. 1500m in the pool. No clocks – no intensity. Just trying to relax, get flat in the water, get the elbow bent early, pull straight and roll along. Same as last night I that there’s no real motivation returning yet, but its done and I keep moving forward.

W

The Need for LSD

Having not entered Huski, Sunday’s HIM was the last long event that I will have in preparation for the IM. Accordingly, it is important to extensively over-analyse the outcome, draw implications (real and perceived), and adapt the Cunning Plan accordingly. The take away as I saw it from Sunday was:

THE SWIM

The problem:

Ø  Tri-swims are not pool swims. There is a pace pressure from the start - to hold position, ensure you don’t get swum over, and hold the feet of the people in front etc.

Ø  While I still have plenty of work to do in the pool – strength, technique, fitness etc – pool swimming isn’t going to be enough for someone with my limited swimming background.

Ø  Worse - I don’t think I can plan to just cruise the swim, because you can’t cruise while thrashing about in the washing machine.

Ø  Finally, I simply get sick of being in the water. This is probably a mental side effect to the fact my “long sessions” to date are jump in, swim 1500, go home. Short sessions are not even this.

What needs to change in the Plan:

Ø  Don’t know, no idea whatsoever – but I need to get some exposure to that feeling of “fuck! I am about to drown in this”

Ø  I also need to go longer distances under pace pressure, at least for the first 500m or so. Might use the Friday lake swim as a chance to go hard for 500 and limp home, but even this isn’t particularly long.

Ø  Need to suck it up in training and stay the distance. Really shouldn’t wind up any session in less than an hour from here on. That really is ugly though.

THE BIKE

The Problem:

Ø  My lower back was starting to tighten significantly on Sunday (not sure if this was because I held the aero position longer than before OR whether it was the carry forward of the fatigue in those muscles from the swim – OR both OR something else), The same thing happened on my only other longish tri 6 years ago.

Ø  I am probably generating enough force to ride an acceptable bike leg, but I am not “enduring”

Ø  “Enduring” meaning, holding a reasonable force, ON THE AEROS, for an extended period, and still being able to stand up straight at the end in preparation for running.

Ø  “Enduring” must by definition also include ensuring that I complete the ride with the full quota of skin on the undercarriage. Another 90km would have seen enough damage to my fuselage to abort the flight.

What needs to change in the Plan:

Ø  Do some swims preceding long race-pace rides – sounds horrible really, but may end up being the only effective method of dealing with this

·         Where (laps of somewhere like turf farms? etc, more Cobbity?) – Don’t know – needs some thought

·         When (Blocks now to get some momentum and capitalise on the last weekend’s race OR consistency across Saturdays etc OR both) – Don’t know – but it seems as though the long “pleasure rides” in the bunch on the roadie are going to have to go on hold for 21 weeks.

Ø  Be more consistent at riding in the aero position, even when commuting, or doing easy laps with Pat. Hopefully this will bring about some adaptation in the my back muscles – or alternatively, fuck me completely.

Ø  Review saddle choice or HTFU.

Ø  Yoga, pilates, some other new-age funky business. If this is going to be a strategy, I need to start reasonably soon to enable the necessary adaptation.

THE RUN

The Problem:

Ø  Seemingly any attempt to run strongly is resulting in injury > hence no miles in the legs

Ø  No miles = no endurance/strength

Ø  No faster training means running slowly in races.

Ø  Can tolerate running slowly in an ironman tri, but CAN’T tolerate not enduring – else it will be a long walk

What needs to change in the Plan:

Ø  All running now turned into lamentable LSD - Long slow distance miles. No alternative I suspect – Fark I hate LSD, Hate hate hate.

Canberra Half and disk wheels

Friday – 25km on the M7 path. Alway7s wondered what $$$ spends give up what advantage, and whether a disk made much. IT DOES, it is a freakin’ awesome.

Gave the (borrowed) HED disk a whirl. What a weapon. Flying along the path, though only loosely in control whenever any winds came up. Though I would end up wrapped around the steel railings a few time. Awesome stuff though, like an amusement park ride.

Saturday – Rest day

Sunday – Canberra Half

A decent race in the end.

Felt horribly uncomfortable in the water. Bought new goggles the day before (beginner’s mistake) and didn’t have them tight enough. Leaked like crazy, to the point where I was worried my contacts would float off inside, and I’d be stuck in the middle of the lake wondering which way the shore was. Ended up floating on my back a few times to adjust. Post race, the time was OKish, compared to the normal benchmarks. Technique was everywhere also. All the things I have been working on in the swim went out the window.

Would like to be able to go back in time and have that swim again, but execution is something you learn. Definitely need to address this though, somehow.

Bike started in the middle of the storm, and it was pretty dangerous really. Even thought of bailing out. Hung in though and speed came pretty easily. Scary in parts, and the course is ridiculously narrow in places, was yelling “on your right” a lot. In the end I was reasonably happy with the ride, but of concern is that I didn’t really “endure”. I was fading on the last lap even though I hadn’t really gone that hard on the first two laps. Long rides under pressure are needed here I suspect, but that is hardly an epiphany.

Run was what I expected. Slow. Intention was to start running and see if calf held up. Actually felt quite reasonable rolling around at 5:30, but even this got very hard by the end. No expectation of staying strong here though. There is no escaping the need for some miles. Won’t be able to / attempt to go any harder than 5:15/5:30 for 20 weeks, but need to be ale to hold it down for 3.5 hours.

All in all, not a bad day. Will take it and keep chugging.

W

Needles!

Haven't had a chance to score Week 3 yet. Friday last - slept in and missed the lake swim. 1.2 in the pool instead. 30k easy in the evening Sat: 96k turf farms plus Warrimoo. Nice ride, not on the rivet, and possibly the perfect ride for where I'm at at the moment. Sun: Am- gym Pm- 1k in the pool as pairs of 50s with 15 sec rec. 1:15 between pairs. 1k in total. Stroke seems rooted to 49-50 per lap at 44-46seconds. Mon- rest. Just decided to take a day out. Tues- Am- Warrimoo for a hilly 26k Pm- tippy toed 5.5k in 30:30=5:30 per k. Cranking. Suspect this is my running life for the next 20weeks. Visited Rob Standen - he pulled the needles out again. It's a weird feeling that, but if it on roves beneficial I won't complain.

A Little Rogered

Out for a ride this morning. Had to settle for an easy hour, as I was just buggered. Pm 1.5 k in the pool. Seemed easy, and right on the nose at28:00. Locking the sessions away. Not long, not intense, but tapping them out. Great wor "rogered", though must be a bugger if your name is Roger. W

Susie the Grinch

Dietician Susie Burrell publishing tips to not put on weight over Christmas. Includes "don't eat any pastry over Christmas, it goes straight to your arse". Miserable cow. What, just stop pane au choc all tougher, just because it's Christmas. Oh please. Or this little piece of wisdom, "stand away from the table. You will eat less if you simply stand away from the food". No shit Sherlock. Argh, zealot. I'll start eating more fruit after Christmas. By then I'll be eating Mango for breakfast.

GoLo Coconut rough

Have completed the cycle of whinging over my busted freakin' leg..... Nearly. Well not at all really, there are tweeny girls who's parents won't them go to Justin Bieber concerts who carry on less painfully than me. Knocked out a handy hour of 10 easy > 40 tempo> 10 w/d tonight. Was intended as a recovery ride after sitting through the monthly Westlnk Board today, but spotted 4 Panthers up ahead and hooked-in to catch and then pass. Felt like a wanker unless I went on with it so kept the hammer down for two full laps. Nice going in the end. Would rather spend 4hours deni Hines than the westlink board. Feel like I have some giddy up coming in the bike legs, but no empiricals to support that, and could he just a passing delusion. Will wait and see what falls out of Canberra. Mrs j getting Yr6 party stuff at GoLo today noticed large bags of coconut rough for $1.50. Davies brand? Not bad, but if you are serious about a little bit of rough, then there's really only Darrell Lea. Never skimp on coconut rough. Can live your life on a motto like that. 35k, including some quality. Tick

Ka-boom

5.5k of river run. Ka-boom, calf gone again. Frustrating times

For the love of SRAM

Monday PM – 65 min on bike with 34:34 tempo in the middle for two laps of the extended horse-shoe course.

Did it on the Colnago/SRAM combo. Beautiful. It just works, and works significantly better than either of my two Ultegra bikes. The drag on the running gear is noticeably lower, and it is clearly freer when you flick the pedals backwards by hand. Just a nice ride.

Tuesday AM – Pool. Running late so session curtailed a little. Probably just as well, my arms are rooted.

1200m in all with efforts of:

Ø  300m 0:05:27  (18:10)

Ø  250m 0:04:23  (17:32)

Ø  200m 0:03:25  (17:05)

Ø  150m 0:02: 30  (16:40)

Will try to recommence running again tonight.

Weekend good, bad, ugly and swearing fits.

Saturday - bucketed down in the morning.
AM: Gym for 60minutes
PM: Swam 1.6. 1.5

500m Splits of 9:18, 9:22: 9:16, so not fading at this point

Very happy with that frankly. First time I can ever remember swimming 2 consecutive days.

Sunday

Solo (but for 6k with Gordyl) for 75km - On the aeros most of the way.

Windy from the South-West. Felt like Cancellara heading out. Cracking across the turf farms, but the residual of an over-enthusiastic start, and the reality of the head-cross wind coming back left me pretty shagged. Slow and very fatigued by the end. Really turned quite ugly.

Leg still shitty. Will try running again slowly on Tuesday. Really feels as though I cam going to have to limit runnign speed to 5:15ish for the whole of this IM thing if I am going to find any sort of consistency at all.

Monday

AM gym after flatting 2km into the planned ride. could have fixed it, but was already running late on a 75min planned ride. Spat dummy, cursed and said fuck a lot.

W

Week 2 Totals

Thought I was headed for my first 10+ hour week this week, but have picked up a minor injury where the knee bone meets the top of the calf tendon on the anterior, and that will curtail any running for a week or so.

PB for 1km in the pool
Good swim in the lake this morning (in the suit)
Best run for a couple of years on Tuesday (at which point I got injured) so all in all, a very good week.

3 swims => 3.75km
4 rides => 142km
4 runs => 24km
1 Gym

8hours 40min.

This weeks score = Score 64.3

Starting with the weekend is a mental winner

Loving the idea of starting my training week with the weekend rather than ending with it. There’s a big mental lift from being “in front” by the time training starts to get locked up in work and other commitments.

Giddy up.

Chug a chug

164 days to go. Just a smidge over 20 weeks of training time - allowing for a 3 week taper.

Wednesday: 1.5 in the morning including 1km trial at 18:27 (best yet) - laughably short "sessions" by most people's standards - but still feels like good progress.

Nothing in the evening – legs still DOMS riddled from Tuesday night run.

Thursday: am 30km, all on the aeros, including 20km at tempo.

Tempo treadmill with a 4:00

Tuesday rounded out with 9.05km in 40min on the treadmill. Still getting cardio drift at 4:45. Keep pluggin' 2 x easy kms, then tape out 4:16s and the last km in 4:00. First 4:00 km in a while. Now to start stringing them together. W

Darrell Lea - Coming to my emotional rescue

Have cracked and gone mental. Twice-a-day training is more than I can manage mentally. Seems like I am always preparing for, doing or recovering from a training session. Stupid, just stupid.

Will invest in a large bag of Darrell Lea choc covered honeycombs tonight.

Monday:

Ø  AM 35k ride with 5 x 5min tempo efforts

Ø  PM 7km downhill run from Glenbrook to home. Quads under some good pressure.

Tuesday

Ø  AM Gym (Substituted gym for pool as an injury prevention strategy to ensure that I straightened everything out ahead of an effort run this afternoon).

Hopefully continue the run improvement curve this afternoon. Aiming for 28:30 – 2.2% improvement, which would be pretty big week on week given that I went eye balls out last week – who knows.

W

A good training weekend not sttopping panic from setting in.

Have moved for this plan to starting each “training week” with Saturday. More mental than anything, the objective being to set up the week, and work out what changes might need to be made across the subsequent days depending  on where I got to over the weekend.

Washup from the last weekend (start of this training week), is similar to where it was last week after the Nepean.

My run is crap & I’m not tolerating extended periods of intensity, ie I’m weak through the first part of the bike and then coming off the bike I’m weak from the very first step. This probably makes sense given I haven’t been consistent with running, and haven’t run consistently hard for an eon.

Saturday:

Ø  Solid Hawkesbury loop with 12 * 200m on a jog recovery

o   Hawkesbury climb in 11:58 followed by a nice push up to the water tanks. Some nice riding all round

o   Followed with 12x200’s in 45-50 (48 = 4min k pace) followed by recoveries of 70-75 (72 = 6min km) so that each interval kicks off on the 2:00.

Good session.

Sunday:

Club tri for 1:11:08

Ø  Swim a problem, but coming along

Ø  Bike is in order. Just a case of keeping it going and extending the endurance element over time.

Ø  Run is in big trouble. Nobody that finished ahead of me ran slower.

W

Week 1 - Week's Wrap

AM: 1.5km lake swim 31minutes – no suit. Bit slower then I had hoped for, but was having goggle trouble on the return leg and stopped a few times to try and get the seal back, but no significant time loss.

5k run straight after. Felt much better than yesterday’s effort. Running with a group always seems easier. Only about 26minutes, but calf muscles still in tact – so no complaints.

Week Wrap

S – 3 swims for 3.5km

B – 4 rides for 164 km

R – 4 runs for 30.1km

Total time 9:08:30

Intensity included on the Sunday tri and Tuesday run. Rest quite cruisy.

Score for this week 69.1

How does the computer know who I am

How does the computer know who I am. My given name isn't in either my email address or my registration, yet it addresses me when I log in as Welcome Wayne. Well fuck-off blogger you nosey sod, we aren't that close yet.

Thursday AM: Scheduled as my weekly long run day in the Tubby master plan (Week1 has now commenced) - And so it was. A long 8.5km, bloddy hell, felt like a marathon. Legs heavy, puffing like a pack-a-day man, just aweful. Lucky to break 5:30's. But you get those days don't you. Nothing to stress over. Pull up stumps and come back to fight again another day.

Wednesday AM: Rolled out 35km wil Pat. Was a bit hammered from previous day, so neither long nor intense.

A couple of easy days in a row - ready to go hard for the next three.

W

Keep ticking the boxes

Am- 1k straight in the pool. I know this doesn't count as a session in most people's minds, but it will do for now. Next step is to knock out 1.5.

18:34 I'll take it.

Pm- busted my ass for a 29:06 river run. Couldn't have gone any harder. Like the swim, the time is thoroughly uninspiring, but I'll take it for now.

It's about 4:25 per k for what I think is 6.6k.

W

Where the #$%^ is Excel when you need it.

AH CRAP!!!!

Told myself that if I got through Nepean OK I would start to plan the next part of this thing – which for me is essentially getting strong enough (fit enough) to be able to undertake a peaking period from mid January (without falling apart).  TICK

But the parameters don’t work.

P1 – Can’t seriously expect to run a marathon on less than 55km and 4 runs per week (And at least one extremely successful running doctor I know reckons this is more like 70km per week “bare minimum – just to undertake it safely”)

P2 – Need to swim at least 3 times a week, but particularly if you are starting from where i am.

P3 – Need at least 3 bike sessions (3 is really not enough is it), including at least 1 x 120km+

P4 – Everyone seems to recommend strength and flexibility gym sessions x 2 per week

P5 – Want to see the family before I go to work in the mornings.

P6 – Don’t want to come home - say hello to the family - and then leave the house for training any more than 1 or 2 times a week.

IT DOESN’T FIT. I need more days in the week. It just doesn’t fit and is going to require some creativity.

I will get back to if I find a way to solve for X, where x < a small number AND sum(P1:P6) > a small number.

Is anyone else having this problem??? Where the #$%^ is Excel when you need it.

W

Nepean - Tick

Monday – Trying to work out what Sunday’s result actually means.

Ø  Bike - At the start of this bloggy thing I noted that I didn’t have any bike speed and didn’t even have the leg power on the bike to elevate my heart rate past 130. While there is always room for improvement, the problem is largely in the process of being solved. I will be OK for this by January/February.

Ø  I don’t feel that my stroke mechanics are all that bad. The problem really is a function of too few sessions, with each being of too short a duration, and  with too low an intensity. Current training plan should see this OK enough to get me through the events that I have planned.

Ø  Run. Run is a big problem. Technique seems to be holding up OK, but the extended period (years now really) of calf and achilles problems has made me gun shy about both distance and intensity, and it showed on up badly on Sunday. Wasn’t all that tired or fatigued, but was dropping places everywhere. This will be the primary focus of my next 3 months

Sunday – Nepean Tri. Good to be out there racing again, actually really freakin’ good. Not a very flash result but not the total disaster that it well could have been, and certainly better than I was entitled to. But for a “Dude where’s my car” moment in T1, and a very weak run, I’m happy with my result. Rode pretty well I recon,

Only realized on Sunday that Canberra is also likely to be a non-wet-suit swim. 1.8km, oh dear God.

My first thoughts are that my swim result from the weekend is only 11.9% worse than my best. Given I have not done much swim training, I thought that was pretty handy. But then a quick check of the old training records reveals that my current swim training pattern is only marginally less than normal.

The Canberra swim would be 80% further then I have ever swum without a wet-suit – Will be cramming.

Saturday – Good solid ride through the turf farms with Ads, Mango and Benno 68km round trip. Nice enough

Friday – Am run around the river. Only 7.2k, slow as, and it is telling me that Sunday’s tri-run is going to be ugly.

                Pm – 45min on tt bike. Legs are blasted from this morning’s slow 7.2k run. This is shaping up badly

I think I can see my penis

Thursday – Favorite session in the world. 1km lake swim. Made a “K” sans wetsuit. Happy days. I am probably not going to permanently scar those in the grandstand as I draw a final breath and submerge into the reeds on Sunday.

Swim suit has been a long while out of the water though, and could leave a nasty after-taste in the mouths of a large section of Sunday’s crowd if left unattended. Note to self, get new swimmers.

W

Swim, ride, run, physio

After the chuck on Monday morning's ride, I squeezed out 6k in 31:36 at 9:00pm. Not a good time to run, unfair on Junior trying to sleep with me leaving the house. Harry whined also as it is our scheduled dog play time. Ah the guilt.....

Tuesday - feeling better. Still can't string more than a couple of laps together in the pool. Most people suggesting Sunday will be sans wet tie, so a whole world of ugliness is waiting for me there.

10 x 100m with near enough an hour rec time between each

River run this afternoon. Steady for a 31:56. Will do, at least I'm not busted.

Robert Standen in the morning. He thinks there's some hope for my legs. We'll see, I've broken other physics before him.

W

A post ride hurl

Tried for a 10k run last night. Could only get to 5 before having to pull the pin. Legs and lungs shot.

30k on tt bike this morning. Whacked a 20k solid effort int he middle, and threw up afterwards on recovery. Not a good sign since the effort was all that hard.

Will make a decision on Nepean on Thursday after hopefully getting to the lake swim in the morning.

W

Recovering the hard way

Feel like I am at the trail end of last weeks infections.

Tried to ride Saturday morning but had to pull the pin after 5km. Coughing up lungs, and associated messiness.

Tried again in the afternoon with the warmer dried air. 15min easy > 60min TT > 15 easy. Not a bad session. On the hot dog beside the lake, 56:36 for 30km. With turnarounds that'll do.

12 x 100 this morning. Wanted to do a continuous 1k, but was too chesty.

A late evening 10k would make me a happy camper all things considered

I may be morphing into Jana Pitman

Lately I seem to have any number of ailments, I'm whinging so much that I'm starting to shit myself, and coming up to a race (Nepean) I'm laid up. Plus I think Tamsyn Lewis is a moaning self indulgent princess. There you go, proof. I've become Jana Pitman.

Monday and Tuesday a complete write-off. Tonight I at least got to the gym for 50 mintues of weights and ROM exercises. Still coughing up fur balls if I breathe too hard, and pumping out snot like Jabba, but will shoot for a little indoor spinning on the bike tomorrow morning.

Week and a half to Nepean. A world of ugliness heading my way I suspect, but would happily take it now rather than in 28 weeks if it was a choice.

Hangin' in.

W

More unattractive than a Czech Air steward

Snot is flowing entirely without any sense of impending abatement. I'm coughing like the victim of a 1800's industrial disease, and my already pasty skin has been further adorned by scaley red blotches. And to confirm my readiness for a job on Czech Airlines, I am completely predisposed to not giving a rats about anyone other than me. It's all about me.

Man flu has hit delux.

Felt it coming on before our Saturday Cobitty, and a swim Sunday confirmed my fate.

Suck it up Princess, it's gonna get ugly.

W

Rumpy pumpy day

Board meeting day. A day each mOnth when 4 thoroughly uninspiring individuals bend me over a table and have their way with me. Rumpy pumpy day

Update from the train

Quick log:

Monday: swim before work. 3x100, 2x200. 1x300. Massive

Tuesday: 3 slow mm to test the leg. Ready to try and resume. 60 min on ergo trying to smooth out the stroke

Wed: am 40 min gym. /. Pm 8km in about 42 min. Shabby as. The pre injury progress has largely Evaporated.

Onwards and upwards
W

Fried and Roasted

2 hrs on the bike this morning out at the Regatta Centre with Shane and his very smock new. Cevelo TT.

30km on the red side of tempo. Something of a mini block of cycling this week.

FRIED and ROASTED

W

Oh fuck I've drowned

Friday swim session. 20x50m. Each rep in a time between 50sec and something a lot worse than 50 sec. Not sure what the recovery period was between reps, but I was in the water for 29minutes in total. seriously, thank God for shallow ends.

Friday also in used a ride to work and a full on 45 minute pump at lunch with Lachlan. Managed to hold his wheel at least, though spent virtually the whole ride red lining.

Sat, very enjoyable tempo ride up to Woodford.

All in all, leg not withstanding, it's going forward, and you can't be unhappy with that.

Still sulking - time for n experiment

With my leg Feeling like it's been chewed by a rabid dog, I wonder what would happen if I swam say 5 times a week leading up to nepean. Three weeks, could I get under 20 min in three weeks from zero.

Nuttin to lose"........

W

ARGH !!!!! Calf - blown to bits

Calf blown again. Limping like a warped chair.

Very vEry frustrating.

Monday. Cycle club 35k - good intensity

Tuesday - an run, calf blew. Walk home and off to the pool fr a first morning swim 10 x 100

Wednesday - 30min weights + 60 min tempo ride on ergo

Thursaday - official day of sulking

W

Best Training Week So Far

Minor calf strain a left-over from Friday afternoon's run. The new-age sensible me decided against running the 21.1 at SMC as I had planned.

Opted for an eye-balls out pump up to Faulco. Cracked a bit just past Springwood, but a good ride none-the-less.

For the week:
221 on bike
31 on hoof.

Pretty much all of it with good purpose and quality.

Best training week so far. Giddy up!

W

Fried like a chicken

4.5 recovery run this morning.

2:00 on bike in the pm.60 on tt bike, including 7x hill intervals. Forced in doors by the down pour to finish offwith 60 min on rollers. Very solid going.

Fried but feelin good

W

The Night Rider

Didn't get to jump on the bike until 9:15 last night. Pumped out an hour on the rollers, with 4 x 8min intervals as the goal. Blew to bits on the last one, but still mighty happy. I recall an early blog post where I didn;t have the leg strength to hold a heart rate over 120 for any extended period. Inetrvals reaching 150 last night, so pogress on that front. Time for time trial test soon I suspect.

10k at lunch time today. Awesome feeling when a scheduled easy run actually feels easy. 51:50 for 10, easy as....

A little progress at last. Great feeling.

W

Better

8k at better than 5s with hr never breaching 141. Improving efficiency- 84.3kg. Ditching 4kg helping also.

Happy happy days
W

Outstanding ticks

Hopefully money, available time and health will allow me to continue to pursue the outstandings on my bucket list.

Will be calling for partners at some point after (hopefully) knocking over this IM thing.

The “activity” based things on my list include:

Ø  Ultimate day ride (Sol Du Solude, Sarenne)

Ø  Galibier (in fact 4 days cycling in the Maurienne Valley)

Ø  Run an overseas marathon

Very keen to squeeze in

Ø  Tormelet

Ø  Mortirolo

Ø  4+ days cycling/trail running in Annecy

Ø  Some trail running from Victoria in Canada.

W