Woke up to pouring rain. Base ride conducted on the home trainer on Vlad Shatrov's balcony watching Olympic Triathlon and Tour de France DVD's. As a result of the great company, chatter and viewing the 3 hours went quite quickly. After that it was off to the gym for a spin.
In the evening Diana and I went to Bikram Yoga at Lane Cove. Fantastic recovery sessions. Alot of the poses really challenge me, but I appreciate the great stretch I get out of it, especially in my hips and back. Felt great after I had rehydrated.
TRAINING:
AM#1: 3 hour cycle (home trainer). Avg HR 151BPM. Included 5 x 30sec single leg drill each leg + 5 x 1min srape drill.
AM#2: 40min spin. Avg HR 152BPM.
PM: 90mins Bikram Yoga
Sunday, August 31, 2008
SATURDAY, AUGUST 30, 2008
Fitness First running club shortly followed by spin this morning. Did not feel too spritely, however I am treating the Saturday morning running club as a recovery run. 45 min run with a few surges to keep the legs moving over.
Swim followed by spin at Willoughby in the evening. Had a short resistance training session after the spin.
TRAINING:
AM#1: 45min run (9.3km). Avg HR 150BPM. Avg Pace 4:49/km.
AM#2: 45min spin. Avg HR 150BPM.
PM: 1k swim (19:10). PLUS 40min spin. Avg HR 149BPM.
Resistance Training:
1) Chins. 3 x sets, 8/8/8
2) Dips. 2 x sets, 10/10
3) Squats (50kg). 3 x sets, 8/8/8
4) Single Arm DB Row (12.5kg). 2 x sets each arm, 10/10
(1min recovery)
Core:
1) Pelvic Tilt. 3 x sets, 30/20/10
2) Side Plank Raise. 3 x 30sec holds each side
3) Supermans. 5 x 5sec holds each side
(15sec recovery)
Fitness First running club shortly followed by spin this morning. Did not feel too spritely, however I am treating the Saturday morning running club as a recovery run. 45 min run with a few surges to keep the legs moving over.
Swim followed by spin at Willoughby in the evening. Had a short resistance training session after the spin.
TRAINING:
AM#1: 45min run (9.3km). Avg HR 150BPM. Avg Pace 4:49/km.
AM#2: 45min spin. Avg HR 150BPM.
PM: 1k swim (19:10). PLUS 40min spin. Avg HR 149BPM.
Resistance Training:
1) Chins. 3 x sets, 8/8/8
2) Dips. 2 x sets, 10/10
3) Squats (50kg). 3 x sets, 8/8/8
4) Single Arm DB Row (12.5kg). 2 x sets each arm, 10/10
(1min recovery)
Core:
1) Pelvic Tilt. 3 x sets, 30/20/10
2) Side Plank Raise. 3 x 30sec holds each side
3) Supermans. 5 x 5sec holds each side
(15sec recovery)
Friday, August 29, 2008
Home late from work last night so had to settle for around 5 hours sleep. Not ideal but once I got started the session felt quite good.
Cycle up Pacific Highway to Turramurra and back. Felt the L. popliteus during the drills. Chain has been slipping a bit too much lately so will take the bike for a service later today. Run off the bike around Tunks Park (flat) felt really good. It was a little fast, however I am sure next week when I bump up the volume the pace will drop a little. Endurance is much needed as I am generally starting quite fast and slowing as the run progresses.
Swim before midday spin went well. I took it at a moderate pace (not easy) and the time ended up being 1:15min faster than Wednesday's swim. I was aided by a much faster swimmier in my lane who kept me honest. The tumbleturns also came off a little better than last session.
TRAINING:
AM: 1 hour cycle (31.5km). Avg HR 157BPM. Avg Speed 31k/h. PLUS 30min run off the bike (7.7km). Avg HR 160BPM. Avg Pace 3:52/km. Included 5 x 30sec single leg drill (each leg) + 5 x 1min scrape drill whilst on bike.
Core:
1) Supine Cycle. 3 x sets 60/60/60
2) Bridge. 3 x 45sec holds
(15sec recovery)
MIDDAY: 1k swim (18:50). Tumbleturn every 50m until 500m (10 in total). Plus 20min spin. Avg HR 153BPM.
Cycle up Pacific Highway to Turramurra and back. Felt the L. popliteus during the drills. Chain has been slipping a bit too much lately so will take the bike for a service later today. Run off the bike around Tunks Park (flat) felt really good. It was a little fast, however I am sure next week when I bump up the volume the pace will drop a little. Endurance is much needed as I am generally starting quite fast and slowing as the run progresses.
Swim before midday spin went well. I took it at a moderate pace (not easy) and the time ended up being 1:15min faster than Wednesday's swim. I was aided by a much faster swimmier in my lane who kept me honest. The tumbleturns also came off a little better than last session.
TRAINING:
AM: 1 hour cycle (31.5km). Avg HR 157BPM. Avg Speed 31k/h. PLUS 30min run off the bike (7.7km). Avg HR 160BPM. Avg Pace 3:52/km. Included 5 x 30sec single leg drill (each leg) + 5 x 1min scrape drill whilst on bike.
Core:
1) Supine Cycle. 3 x sets 60/60/60
2) Bridge. 3 x 45sec holds
(15sec recovery)
MIDDAY: 1k swim (18:50). Tumbleturn every 50m until 500m (10 in total). Plus 20min spin. Avg HR 153BPM.
Thursday, August 28, 2008
Felt a little fresher this morning. Looking forward to this mornings training. I repeated the track session down at Tunks Park from Tuesday. Today's was a little faster and felt alot smoother. Was able to maintain a better rhythm. Was also able to complete the full 40m hypoxic effort during the 200's. Speed endurance still requires a bit of work but I am sure it will come in time.
Had a massage from Jobe in the evening. Gave the back a good workout as well as behind my left knee which has been giving me a bit of a niggle (it is a little swollen). May be the popliteus. Will give it an ice.
Am also thinking of racing the Sydney Striders Homebush 10k on October 4th if my back feels ok in training. Felt it slightly today towards the end of the 2nd and 3rd 1k reps.
TRAINING:
AM: Track session at Tunks Park. 10min progressive w/up (5:00/km down to 3:30/km) then some drills (2x knee lift #1, 2 x knee lift #2, 2 x high knees). 3 x 1000m efforts on the 5:00min, 3 x 200m efforts on the 2:00min (last 40m hypoxic), 5min c/down. 8km total for session.
3 x 1000m efforts:
1) 1110m in 3:17 (2:59/km)
2) 1070m in 3:18 (3:05/km)
3) 1090m in 3:23 (3:07/km)
3 x 200m efforts (last 40m hypoxic effort)
1) 206m in 31:10sec
2) 209m in 31:68
3) 209m in 31:07
Core:
1) Pelvic Tilt. 3 x sets. 30/20/10
2) Side Plank Raise. 3 x 30sec sets each side.
Had a massage from Jobe in the evening. Gave the back a good workout as well as behind my left knee which has been giving me a bit of a niggle (it is a little swollen). May be the popliteus. Will give it an ice.
Am also thinking of racing the Sydney Striders Homebush 10k on October 4th if my back feels ok in training. Felt it slightly today towards the end of the 2nd and 3rd 1k reps.
TRAINING:
AM: Track session at Tunks Park. 10min progressive w/up (5:00/km down to 3:30/km) then some drills (2x knee lift #1, 2 x knee lift #2, 2 x high knees). 3 x 1000m efforts on the 5:00min, 3 x 200m efforts on the 2:00min (last 40m hypoxic), 5min c/down. 8km total for session.
3 x 1000m efforts:
1) 1110m in 3:17 (2:59/km)
2) 1070m in 3:18 (3:05/km)
3) 1090m in 3:23 (3:07/km)
3 x 200m efforts (last 40m hypoxic effort)
1) 206m in 31:10sec
2) 209m in 31:68
3) 209m in 31:07
Core:
1) Pelvic Tilt. 3 x sets. 30/20/10
2) Side Plank Raise. 3 x 30sec sets each side.
Wednesday, August 27, 2008
Once again I was a little tired upon waking. Not exactly bouncing out of bed. Will try to get some more sleep over the next couple of days. Some soreness from yesterdays resistance training, and a little stiff in the back when running but not the usual fatigue. Did not afffect my training.
Ride up Pacific Highway to Pymble and back. Run down and around Tunks Park (mostly flat). Running felt smooth. Unlike yesterday I was able to get into a good rhythm. Swim in evening at Chatswood's 25m pool (Fitness First). Followed by recovery spin.
TRAINING:
AM: 1hour cycle (31km). Avg HR 156BPM. Avg Speed 30.8k/h. PLUS 30min run off the bike (7.5km). Avg HR 158BPM. Avg Pace 3:57/km. Included 5 x 30sec single leg drill (each leg) + 5 x 1 min scrape drill whilst on the bike.
Core:
1) Supine Cycle. 3 x sets 60/60/60
2) Bridge. 3 x 45 sec holds
(15 sec recovery)
PM: 1k swim (20:05). Tumbleturn every 50m up until 500m (10 in total). PLUS 20min spin. Avg HR 150BPM.
Ride up Pacific Highway to Pymble and back. Run down and around Tunks Park (mostly flat). Running felt smooth. Unlike yesterday I was able to get into a good rhythm. Swim in evening at Chatswood's 25m pool (Fitness First). Followed by recovery spin.
TRAINING:
AM: 1hour cycle (31km). Avg HR 156BPM. Avg Speed 30.8k/h. PLUS 30min run off the bike (7.5km). Avg HR 158BPM. Avg Pace 3:57/km. Included 5 x 30sec single leg drill (each leg) + 5 x 1 min scrape drill whilst on the bike.
Core:
1) Supine Cycle. 3 x sets 60/60/60
2) Bridge. 3 x 45 sec holds
(15 sec recovery)
PM: 1k swim (20:05). Tumbleturn every 50m up until 500m (10 in total). PLUS 20min spin. Avg HR 150BPM.
Tuesday, August 26, 2008
Slightly fatigued this morning. Running felt quite hard- speed endurance not quite there. It is my first track session for a while however. Legs were dead. Maintained hypoxic effort for about 30m during the 200s.
TRAINING:
AM #1: Track session at Tunks Park. 10min progressive w/up (5:00/km down to 3:30/km) then some drills ( 2 x knee lift #1, 2 x knee lift #2, 2 x high knees). 3 x 1000m efforts on the 5:00min, 3 x 200m efforts on the 2:00min (last 40m hypoxic), 5min c/down). 8km total for session.
3 x 1000m efforts:
1) 1100m in 3:21 (3:03/km)
2) 1080m in 3:21 (3:07/km)
3) 1090m in 3:27 (3:10/km)
3 x 200m efforts (last 40m hypoxic effort)
1) 208m in 31:75sec
2) 210m in 32:60
3) 213m in 31:92
AM #2: 20min spin. Average HR 149 BPM.
Resistance Training:
1) Chins. 3 x sets, 8/8/8
2) Squats (50kg). 3 x sets 8/8/8
3) Dips. 2 x sets 10/10
4) Single Arm DB Row (12.5kg). 2 x sets each arm. 10/10
(1min recovery b/ween sets)
Core:
1) Pelvic Tilt. 3 x sets. 30/20/10
2) Side Plank Raise. 3 x 30sec sets each side.
3) Supermans. 5 x 5 sec hold each side.
(15sec recovery)
TRAINING:
AM #1: Track session at Tunks Park. 10min progressive w/up (5:00/km down to 3:30/km) then some drills ( 2 x knee lift #1, 2 x knee lift #2, 2 x high knees). 3 x 1000m efforts on the 5:00min, 3 x 200m efforts on the 2:00min (last 40m hypoxic), 5min c/down). 8km total for session.
3 x 1000m efforts:
1) 1100m in 3:21 (3:03/km)
2) 1080m in 3:21 (3:07/km)
3) 1090m in 3:27 (3:10/km)
3 x 200m efforts (last 40m hypoxic effort)
1) 208m in 31:75sec
2) 210m in 32:60
3) 213m in 31:92
AM #2: 20min spin. Average HR 149 BPM.
Resistance Training:
1) Chins. 3 x sets, 8/8/8
2) Squats (50kg). 3 x sets 8/8/8
3) Dips. 2 x sets 10/10
4) Single Arm DB Row (12.5kg). 2 x sets each arm. 10/10
(1min recovery b/ween sets)
Core:
1) Pelvic Tilt. 3 x sets. 30/20/10
2) Side Plank Raise. 3 x 30sec sets each side.
3) Supermans. 5 x 5 sec hold each side.
(15sec recovery)
Monday, August 25, 2008
Today marks the beginning of my training following a short break. This week is more of a recovery week, with serious training to begin next Monday, Sep 1st.
I have 16 weeks of training before my next big race- Canberra City Half Ironman. That gives me 8 weeks of endurance base work (with 2 x speed sessions- Tue and Thu morning run), 6 weeks of high intensity training (2 x speed sessions, 1 x threshold workout, 1 x fartlek workout), and a 2 week taper (1st week 2/3 volume, 2nd week 1/3 volume).
Over the next 8 weeks I will be attempting to train at an intensity no higher than my Maffetone HR (180-23 + 5 = 162BPM). The exceptions will be the two speed sessions on Tue and Thu.
My main goal at the moment is to be able to race without my back giving out. I am seeing an osteopath at North Sydney, David Sparavec, who has diagnosed the problem as a genetic degenerative disc condition between my L4 and L5 vertebrae. This was the cause of my hospitalisation back in July.
The plan is to recieve 2 x treatments per week of ultrasound, laser therapy and manipulation from David, and 1 x treatment per week of massage and manipulation from my physiotherapist Jobe Shatrov. If all feels well in training, I will test it out at the Sydney Striders 10k in November.
TRAINING:
PM: 80mins spin. Average HR 148. Comfortable session turning legs over and getting a sweat up. Legs and cardio system felt strong. Aim is to treat these spin classes as general aerobic/recovery sessions.
I have 16 weeks of training before my next big race- Canberra City Half Ironman. That gives me 8 weeks of endurance base work (with 2 x speed sessions- Tue and Thu morning run), 6 weeks of high intensity training (2 x speed sessions, 1 x threshold workout, 1 x fartlek workout), and a 2 week taper (1st week 2/3 volume, 2nd week 1/3 volume).
Over the next 8 weeks I will be attempting to train at an intensity no higher than my Maffetone HR (180-23 + 5 = 162BPM). The exceptions will be the two speed sessions on Tue and Thu.
My main goal at the moment is to be able to race without my back giving out. I am seeing an osteopath at North Sydney, David Sparavec, who has diagnosed the problem as a genetic degenerative disc condition between my L4 and L5 vertebrae. This was the cause of my hospitalisation back in July.
The plan is to recieve 2 x treatments per week of ultrasound, laser therapy and manipulation from David, and 1 x treatment per week of massage and manipulation from my physiotherapist Jobe Shatrov. If all feels well in training, I will test it out at the Sydney Striders 10k in November.
TRAINING:
PM: 80mins spin. Average HR 148. Comfortable session turning legs over and getting a sweat up. Legs and cardio system felt strong. Aim is to treat these spin classes as general aerobic/recovery sessions.
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