Log update

Log update Leg still rooted Sat 24: Sat ride with boys, Greendale + lappo hill to the turnoff, 81 ish - good clip Sun 25: Sun Christmas - rest day Mon 26: Sick - chesty infection - rolled out 35k in very shabby fashion Tue 27: Wollowing in man flu Wed 28: short punt for 118k Thu 29: Sprinwood - lousy, totally shattered 40k Fri 30: MTB 40k Week with a chest infection and crap leg > 314km. Super effort all things considered Sat 31: Sat ride, turf farms + glenbrook 82k.(AR, JL) V.Solid, cracked at the end Sun 1 : attempted swim. Rubbish, coughing up lungs, 5x 100. Pm 6k paddle Mon 2 : Reverse turf farms + Hawksbury for 85km - very hard going, great ride

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.