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.