No ERS this morning so I headed down to Lane Cove National Park for some 1k reps. Ran with Vlad S but as it turned out Tom C caught wind of the session and came down to join us. There were actually 10-12 other ERS athletes going for a base run. No structure but still great numbers!

Planned to do 8 x 1k reps however, after that drained feeling in the warm up, I bumped it down to 6 x 1k. Vlad was happy to go along with that as he is racing on the weekend (Gold Coast HIM). Tom joined us for the last 4 setting up a fast tempo. I just tried to hold a smooth sustainable pace, not pushing deep into my reserves.

Took the 5th rep a little slower in anticipation of finishing with a faster 6th rep. Tom was 4-5sec in front for reps 3,4,and 5, and Vlad was around 3-4sec behind me. The last rep saw an early attack made by Tom with Vlad responding with gusto, driving the breakaway ahead. I held my ground, relaxed, and slowly drew them back to finish on Tom's heel and just in front of Vlad for a sub 3min k. Reps 1,3 and 5 were slightly uphill, with the others slightly downhill. Still feeling the effects of my little catastrophe on the weekend, however with the rest I am getting stronger by the day.

TRAINING:

AM#1: Track Session
1) 20min progressive warm up (5:00/km down to 3:30/km). Drills (2 x knee lift #1).
2) 6 x 1k efforts (performed on the 5:30)
5) 10 min c/down. 14km total for session.

1k efforts:
1) 1010m in 3:06 (3:04/km)
2) 1010m in 3:00 (2:59/km)
3) 1000m in 3:10 (3:10/km)
4) 1010m in 3:04 (3:03/km)
5) 9980m in 3:14 (3:14/km)
6) 1000m in 2:57 (2:58/km)

Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec holds each side
(15sec recovery)

MONDAY, SEPTEMBER 29th, 2008

Garmin ran out of batteries in early morning spin so no data. Felt a bit overreached in the session however much better than yesterday (nowhere to go but up). After a restful day I felt much better going into evening spin. After the session I was a little drained but not too bad. Will try to take it a little easier over the next few days leading into Saturday's 10k.

AM: 40min spin + 500m swim

PM: 90min spin. Avg HR 150BPM.

SUNDAY, SEPTEMBER 28th, 2008

Well the elastic band finally snapped somewhere within my body. 5 hours sleep after Adam and Eliza's wedding before my attempt to go for a base ride. Lasted 30mins before turning around and heading home, chaperoned by Vlad S. Felt absolutely drained- no power, no fluidity, no energy. HR Avg was low matching the Avg speed. Decided on a rest for the rest of the day. Did not partake in spin, slept when I got home, woke up for dinner, then slept through the night.

TRAINING:

AM: 1hour ride (27.6km). Avg HR 120BPM. Avg Spd 27.6kph.

SATURDAY, SEPTEMBER 27th, 2008

No running club or spin this morning as I had some practical observation for uni at Centennial Park. It involved observation of a brick training session run by coach Bruce Thomas. I went for a run before hand so I could get my training in, however I took my bike and shoes just in case I could partake in the session. I was in luck, however I soon wished I hadn't run that morning as it was a killer.

Trained with Vlad Shatrov and pro triathlete Pete Shockman. The session involved a warm up on the bike, 6k hard on the bike follwed by 2k hard on the run. I got through 2 reps before heading for a cool down, whilst the boys went on to a third. The bike leg was very fast (44-45kph on the flat). I was just drafting in 2nd/3rd wheel with Pete leading them out. The run was equally as brutal at around 3:00-3:10min/ks. Once again Pete led them out with Vlad close behind and me on the heel. Top session, but I was smashed afterwards. Not much data as I was too concerned with surviving.

AM#1: 60min run (15.5km). Avg HR 160BPM. Avg Spd 3:56/km.

AM#2: Cycle/Run Brick Session at Centennial Park

1) 15min cycle (w/up)
2) 6k hard ride
3) 2k hard run
4) 6k hard ride
5) 2k hard run
6) 15min cycle (c/down)

FRIDAY, SEPTEMBER 26th, 2008

Did not complete the session this morning, pulling out after my ride. Could not face up to the run. Had ambitions of performing it in the evening, but could not muster the energy. Must try to get a few more runs in before the 10k next Saturday (not that my fitness can improve too much in 7 days, however it will be good to get the legs turning over).

TT up Bobbin Head again. Rode a little smarter, utilising the flatter start by building up speed and getting up to my Maffetone limit earlier than last time. I feel sure that I will be able to break 10min soon

TRAINING:

AM: 2hour cycle (63.9km). Avg HR 150BPM. Avg Speed 31.9kph. Included Bobbin Head TT. Included 4 x 30sec 'single leg' drill each leg + 4 x 1min 'scrape' drill.

Bobbin Head TT (southern slope)
1) Maffetone Intensity Limit (162BPM limit)
2) 10:32min (3.90km). Avg HR 159BPM. Avg Speed 22.2kph.

Core:
1) Supine Cycle. 60/60/60
2) Bridge. 3 x 45sec holds

MIDDAY: 40min spin. Avg HR 156BPM (MAX 190)

Struggle to get out of bed this morning. The body was screaming for more sleep, however after the standard morning perambulations and pre training preparations I seemed to come good. Relief was short lived as during my progressive warm up I was really pushing to maintain pace (the 3:00-3:30/km stretch). Felt flat for the sprints but I still managed to get around the track ok. Was lucky that it wasn't an enduarance session, or even 400m efforts as I may have been found wanting.

The 'flying' component involved a 100m build-up, gradually increasing the pace with the aim to hit top speed at the designated marker for the given distance. From there on it was all about working a fast leg turnover, and maintaining smooth powerful form when the fatigue hit. Jeff A led many of them out (playing to his strengths) with Vlad S (returning to ERS) either marginally in front (the 300s) or behind (the 100s).

I did not go out as hard in the 100m build-up so I ended up starting the sprints a few seconds behind. This was good as it gave me incentive to chase. Managed to hit the front on a few, but for most it was just about working as hard as I could. Did not take times- just concentrated on running. Found my speed endurance kicking in over the final 100-150m (of the 300s and 200s). Once again the hamstrings tended to tighten and fatigue on the faster stretches, however it did not limit my running.

Robbie was bloody fast in the 100s- particularly over the first 40-50m where he would blast away. Managed to reel him in a little bit over the remainder of the sprint, however I would have needed another 50m to pull ahead. Li and Kim had some great battles to the finish. Very entertaining to watch.

TRAINING:

AM#1: ERS Track Session
1) 20min progressive warm up (5:00/km down to 3:30/km). Drills (2 x knee lift #1, 2 x bounding strides, 2 x high knees).
2) 4 x 'flying' 300s (each effort going off on the 4:00min).
3) 5 x 'flying' 200s (each effort going off on the 3:30min).
4) 6 x 'flying' 100s (each effort going off on the 3:00min).
5) 5 min c/down. 10km total for session.

Core:
1) Supine Cycle. 60/60/60
2) Bridge. 3 x 45sec holds.
(15sec recovery)

Training did not go according to plan this morning. Busted a flat 58mins into my ride (that was at Mt Kuring-gai- pretty much the furthest away from home I could get). Upon inspection the tyre had a nasty cut through it. The plan was to patch the tube then wrap the $5 note I keep in my kit around the tube to stop the tyre pinching it. However after fiddling around, I almost had it pumped when the valve broke off the tube. Called a taxi and cruised home in comfort. Together with the $100 spent on a new tyre and tubes, it proved to be an expensive training session.

Legs didn't feel bad upon waking. I expected worse after yesterdays speed session, however they did feel fairly fatigued once I started cycling. Avg speed was down during the ride as the first half is mostly up hill and the second half (where I generally pick up the speed) was performed in a taxi. No HR monitor in spin so no data.

TRAINING:

AM: 58min ride (29.3km). Avg Spd. 30.1kph. Included 5 x 30sec 'single leg' drill each side + 5 x 60sec 'scrape' drill.

PM: 40min spin

Didn't get heaps of sleep (around 5 hours) however after a coffee and toast I was set to run. The major storms predicted overnight were not that major in the end. Some wind early on, however once I got down to Tunks Park it had died down and there was just a light sprinkle. The top oval had recently been mown down, and felt quite firm under foot- perfect for the speed work.

Tom C was missing in action (probably recovering from Sundays Half Marathon) so led out the 400s by myself. The first one was my fastest of the session, which was surprising as I really didn't push it right to the end in anticipation of 11 more. After that they really started to hurt, maintaining 72-73sec avg. Hamstrings felt it over the first few, but didn't notice it too much after that. Happy not to slip to 74sec.

Gave the 11th rep a real push with the aim to make it my fastest and was disappointed with a 72sec, however the data provided by my Garmin indicates that it was my fastest in terms of average speed (for some reason it was 10-15m longer than the others). The great news is that, from memory, the reps were alot faster than the last time I did this session (74,75,76sec avg). Perhaps it is a combination of the extra speed work and the oval being in better condition. Maintained hypoxic for full 40m in the 200s, but damn it hurt. Popped in a 30sec (over a distance slightly longer than usual too) chasing James Black who pulled out a ripper.

Angela Nielsen was showing great speed over the 400s- I think we have found her ideal distance. Robbie was also at the pointy end, particularly towards the end demonstrating a good endurance. Special mention to Debbie T (1:43), Jo T (1:45) and Kim Chai (1:50) on great runs in the Half Marathon over the weekend.

TRAINING:

AM#1: ERS Track Session
1) 20min progressive warm up (5:00/km down to 3:30/km). Drills (2 x knee lift #1, 2 x bounding strides, 2 x high knees).
2) 12 x 400m (each effort going off on the 3:00min).
3) 3 x 200m (last 40m hypoxic effort, jog back recovery, each effort on the 2:00).
4) 5 min c/down. 12km total for session.

400m Efforts:
1) 1:11 (436m)(2:44/km)
2) 1:12 (434m)(2:48/km)
3) 1:13 (438m)(2:47/km)
4) 1:13 (428m)(2:51/km)
5) 1:13 (437m)(2:49/km)
6) 1:12 (435m)(2:46/km)
7) 1:13 (441m)(2:47/km)
8) 1:12 (438m)(2:46/km)
9) 1:13 (442m)(2:47/km)
10) 1:13 (435m)(2:49/km)
11) 1:12 (455m)(2:40/km)
12) 1:12 (441m)(2:44/km)

200m efforts
1) 30.90sec (219m)
2) 32.00sec (213m)
3) 31.70sec (211m)

Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec holds each side.
(15sec recovery)

AM#2: 40min spin. Avg HR 150BPM + 500m swim

Woke up feeling quite good energy wise. Once again I didn't take spin too hard (recovery session) and finally made it to the pool. Happy to wrap it up after a 500m swim. Will try to keep the sessions consistent, even if they are not high in volume and intensity, just to keep a feel for the water. Now that I look back on it I really should have done a full session. Spin in the evening felt great too.

Quads felt slightly fatigued from yesterdays efforts, however they posed no problem at the intensity I was working at. Feeling recoverd and looking forward to tomorrows track session.

TRAINING:

AM: 40min spin. Avg HR 146BPM + 500m swim.

PM: 90min spin. Avg HR 146BPM

Lovely clear morning, with the sun peaking over the horizon as I left for the morning ride. Vlad S was running the half marathon (9th place, with Tom C in 5th, making 2 ERS athletes in the top 10!) so i was without a cycling buddy.

Headed down Military Rd and Pittwater Rd, up through West Head and Akuna Bay, Terry Hills, Bobbin Head Rd, then return via Pacific Highway. Plenty of good climbing. Felt quite fatigued towards the end. Avg speed was strong (particularly with the hills). The most amazing thing was that I didnt have to stop my watch at a traffic light until the 3:05 hour mark. Mixture of good roads and good fortune.

Spin left me baked. Ate and slept upon returning home.

TRAINING:

AM#1: 3hour 20min cycle (104.5km). Avg HR 153BPM. Avg Speed 31.3kph. Included 5 x 30sec 'single leg' drill + 5 x 1 min 'scrape' drill.

AM#2: 90min spin. Avg HR 147BPM.

Kicked off Saturday recovery day in the same way as usual- Running Club at Lane Cove. Small group due to the Running Festival tomorrow. We had a tempo run (rather than surges), which helped me to keep my HR below my limit. Was able to finish with a good stretch on 3:50km pace running with Jeff A, keeping my HR around the 155BPM mark. Fantastic to have Scott Alden back in training too. Spin was a good recovery session, however I was still happy to finish.

TRAINING:

AM#1: 40min run (8.5km). Avg HR 139BPM. Avg Pace 4:41/km.

AM#2: 90min spin. Avg HR 140BPM.

The weather was beautiful this morning- clear and sunny. Rode up to Mt. Kurring-gai overpass (55min) then detoured back through Bobbin Head, partly because it is alot lighter in the mornings, and also to avoid the traffic along the highway.

Decided to do a Bobbin Head TT (60kph speed limit sign to 50kph speed limit sign) keeping my HR under my Maffetone Limit. Pleasantly surprised with the time (sub 11min) as when I used to do this TT flat out I would aim for sub 10, with 9:30 being my best. Id be keen to see what I could do if I gave it a shake in my current condition.

HR way to high in the run. I added the 800m hill ascending from Tunks, however I do not believe this was the cause as it was higher than usual before the ascent. Probably due to some dehydration and warmer weather. Gave spin a crack as I felt good. Will pull the intensity back tomorrow.

TRAINING:

AM: 2hour cycle (62.8km). Avg HR 153BPM. Avg Speed 31.3kph. Included Bobbin Head TT. Included 5 x 30sec 'single leg' drill each leg + 5 x 1min 'scrape' drill. PLUS 50min run off the bike (12.7km). Avg HR 166BPM. Avg Pace 3:56/km.

Bobbin Head TT (southern slope)
1) Maffetone Intensity Limit (162BPM limit)
2) 10:54min (3.88km). Avg HR 160BPM. Avg Speed 21.3kph.

Core:
1) Supine Cycle. 60/60/60
2) Bridge. 3 x 45sec holds

MIDDAY: 40min spin. Avg HR 155BPM (MAX 190)

Hard ERS session at Tunks. 1000m, 800m, 600m, 400m, 200m with 60sec recovery b/ween each. Tom C was tapering for the Half Marathon this weekend, so I ran many of them by myself. He did however pace me for the 1000m and 800m in the second set (explains the slightly faster times).

Happy with the progression, getting slightly faster as the distance decreased. Found myself 'hitting a wall' in the second set- something I really had to push through. Hamstrings fatigued from the efforts. Maintained hypoxic on the hill sprints for about 35m before sucking it in.

Robbie was carving up on the hill sprints. As a hockey player, his speed over the shorter distances is brilliant. Will be interesting to see how he goes during speed week next week. Once again Debbie T was fantastic, putting in sprint finishes towards the end of each rep.

TRAINING:

AM#1: ERS Track Session
1) 20min progressive warm up (5:00/km down to 3:30/km). Drills (2 x knee lift #1, 2 x bounding strides, 2 x high knees).
2) 2 x (1000m, 800m, 600m, 400m, 200m efforts) (1min rec b/ween each effort, 4min b/ween sets).
3) 3 x 100m hill efforts (last 40m hypoxic effort, jog back recovery, each effort on the 2:00).
4) 5 min c/down. 12km total for session.

Efforts:
1) 1070m in 3:14 (3:02/km)
2) 860m in 2:35 (3:01/km)
3) 662m in 1:57 (2:58/km)
4) 432m in 1:14 (2:52/km)
5) 206m in 32.66sec (2:38/km)

1) 1080m in 3:12 (2:58/km)
2) 853m in 2:33 (2:59/km)
3) 659m in 1:57 (2:59/km)
4) 433m in 1:16 (2:56/km)
5) 206m in 32.55sec (2:38/km)

Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec holds each side.
(15sec recovery)

WEDNESDAY, SEPTEMBER 17th , 2008

Easy day. Nature of the spin class at the moment is 4 peak efforts followed by generous active recovery. This explains the high max with modest average. Am trying to pull back to prevent the overreaching.

TRAINING:

PM: 30min spin. Avg HR 141BPM (183 Max)

Speed endurance work at Tunks with the ERS mob. Tom Crasti was well in front on most reps. I finished on his heel over the first 2, however as the session progressed I got a little slower and he got a little faster, finishing the final reps anywhere between 4-8secs ahead. My last rep was one of my faster ones which is promising. The times do compare favourably to 3 weeks ago when I did 1k reps, so at least I am improving. This seems to be a major aspect of my training that could improve, as my endurance (3000m +) and speed (200m/sprint finishes) seem to be not bad at the mo.

The first 500m was probably where I lost time, as I felt I worked into a better rhythm over the second half of each effort. Did not go hypoxic for the 200s. Snapped in a 30sec (woo hoo!) and on average times seemed ok.

Steve Bridson was ripping up the oval today. Currently in training for Canberra HIM, the endurance work seems to have helped him alot. Debbie Tong was also looking very sharp. Speed endurance over this distance is defianetley one of her strengths.

TRAINING:

AM#1: ERS Track Session
1) 10min progressive warm up (5:00/km down to 3:30/km).
2) 6 x 1000m (each rep going off on the 5:30min)
3) 5 x 200m efforts
4) 5 min c/down. 12km total for session.

6 x 1000m
1) 3:15 (1110m) (2:56/km)
2) 3:13 (1080m) (2:59/km)
3) 3:21 (1090m) (3:04/km)
4) 3:19 (1080m) (3:04/km)
5) 3:22 (1080m) (3:08/km)
6) 3:14 (1070m) (3:02/km)

5 x 200m efforts
1) 30.82 (204m)
2) 31.70 (211m)
3) 32.40 (205m)
4) 31.83 (211m)
5) 31.46 (207m)

AM#2: 40min spin. Avg HR 150BPM (MAX 184- naughty).

MONDAY, SEPTEMBER 15th, 2008

Feel as though I am over reaching in my training. I leave each session (even the recovery sessions) pretty drained. Will try to modify my approach so my key sessions are not affected. Will keep an eye on my Max HR for each session. Forgot the HR monitor in the evening so I could not keep tabs on my intensity, however I tried to 'feel' my way through the session.

TRAINING:

AM: 40min spin. Avg HR 144BPM (MAX 181).

PM: 80min spin.

Was happy to have a base ride with Vlad S (back from Brisbane) this morning. The company helps. Cruised all over the Northern Beaches. Up the pacific, down Bobbin head, through Akuna, up to Palm Beach, then back along Pittwater Rd, via Manly and home to Cammeray. Cracked the 100k for the first time since I first started riding (I think I actually got lost that time). Encounterd some spitting rain over the last 2 hours. Over that period of time it was enough to leave us quite wet and muddy, however spirits were not dampened.

Felt quite strong, and double spin following the ride did not bother me at all. In fact, as long as I had a steady supply of food and drink I could have kept going. This may have worked against me as I felt I went a little too hard in the spin room (as indicated by elevated avg HR). Ill see how I am tomorrow.

TRAINING:

AM#1: 3hour 20min cycle (102.3km). Avg HR 144BPM. Avg Speed 30.6kph. Included 2 x 30sec 'single leg' drill + 2 x 1 min 'scrape' drill.

AM#2: 90min spin. Avg HR 159BPM.

SATURDAY, SEPTEMBER 13th, 2008

Running Club at Lane Cove this morning saw a decent turn out. With the weather improving and daylight sneaking up earlier and earlier the numbers should improve even more. Some fast surges (sprints would describe them perfectly) within the run definately kept the legs sharp. James Black was ripping up the road with his efforts, and if one of the sprints coincided with a hill (James' strength) he was untouchable.

Felt a bit out of it today. A slight slump however I am hoping I will be back to my best next week. Came good in the evening spin at Willoughby. The week has not been without its successes however, with two great ERS sessions and hopefully a solid ride tomorrow morning.

TRAINING:

AM#1: 40min run (8.3km). Avg HR 148BPM. Avg Pace 4:55/km.

AM#2: 90min spin. Avg HR 143BPM.

PM: 40min spin. Avg HR 144BPM.

FRIDAY, SEPTEMBER 12, 2008

Riding out this morning was a battle. Legs were tired and back a little stiff towards the end of the ride. May be due to the beating the body has taken at ERS this week (the glutes in particular have been a bit tight). As a result I cut my run short. I was exceeding my HR limit way to regularly on the ride (and in midday spin).

Interestingly the training data does not indicate that any of these issues affected me. Speed was up and Avg. HR down (particularly the bike which was quite sharp). Must get stuck back into swimming. When training suffers this is usually the first leg that takes a hit.

TRAINING:

AM: 2hour cycle (65.5km). Avg HR 152BPM. Avg Speed 32.6kph. Included 5 x 30sec 'single leg' drill each leg + 5 x 1min 'scrape' drill. PLUS 20min run off the bike (5.3km). Avg HR 150BPM. Avg Pace 3:49/km.

Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec each side

MIDDAY: 40min spin. Avg HR 149BPM

A cracking Cross Country Session at Tunks park. The course was over 1000m and incorporated plenty of switchbacks and hairpin turns, undulating grassy running, dithes to hurdle over, mud traps and a nasty little hill up the southern grassy slopes. Completed 4 x 2k (2 lap) efforts.

Tom C and I finished the first 2 reps side by side after sharing the pacing duties lap for lap. The 3rd saw Tom pull away after I paced the first lap. I faded a fraction and finished 5sec behind. The 4th started out the same way, however I managed to crawl back to Tom once we hit the hill to finish 2sec adrift. Hard session, but managed to fight the fatigue and keep the reps fairly consistent. On the flat and straight sections I was able to maintain a good rhythm. Back was a little stiff over the final 2 reps.

A brilliant sprint between Sarah P and Jeff A was a highlight for all who were spectating. They are probably two of the fastest sprinters at ERS so it was a great battle. Jo Tseng was working the course well after a great 10k race on the weekend (47min!). I think everyone is pretty smashed after this week (particularly with all the hills).

Held hypoxic effort in all 3 200s. I wonder if I will be able to sneak under 30sec sometime soon? Perhaps when I am fresh and without the hypoxic effort (in spikes, with an illegal tailwind, etc.)

TRAINING:

AM#1: ERS Track Session
1) 20min progressive warm up (5:00/km down to 3:30/km). Drills (2 x knee lift #1, 2 x knee lift #2, 2 x high knees).
2) 4 x 2000m X-Country runs (each rep going off on the 9:00min)
3) 3 x 200m efforts (last 40m hypoxic effort)
4) 5 min c/down. 15km total for session.

4 x 2000m X-Country Runs
1) 6:42 (2000m) (3:22/km)
2) 6:45 (2000m) (3:22/km)
3) 6:51 (2020m) (3:23/km)
4) 6:48 (2030m) (3:21/km)

3 x 200m efforts
1) 31.46 (207m)
2) 32.84 (207m)
3) 32.28 (204m)

Core:
1) Supine Cycle. 60/60/60
2) Bridge. 3 x 45sec holds.
(15sec recovery)

Low in motivation today. This was in part due to exams which have left me a bit on the edge (could be all the coffee) and mentally drained. Glutes were pretty tender from yesterdays hills. Jobe had a did into them to loosen them up. The rest will do me good I hope.

TRAINING:

PM: 40min spin. Avg HR 141BPM

A hard hill session this morning on the northern slopes of Tunks Park. First time I had done a hill session in months, however it wasn't too bad. I believe the cycling has helped. Ran with Tom C and was surprised to drift slightly ahead of him on the 3min and 2min efforts in all 3 sets. The 1min efforts were a bit different. He led the way with a sharp pace in the first 2 sets and I stuck to him, however in the third and final set he ripped away, putting 10m on me. The 3rd 200m sprint he slung past me as well. Was able to hold hypoxic effort for full 40m on all reps (the last was a struggle).

Jeff A was particularly hard to stay with on the shorter efforts as well. I would love to see what he could do over 800m on track. Brett Mitchell and Adam Lanson looking strong on the hills too.

TRAINING:

AM#1: ERS Track Session
1) 20min progressive warm up (5:00/km down to 3:30/km). Drills (2 x knee lift #1, 2 x knee lift #2, 2 x high knees).
2) 3 x 12min hill runs (3min hard up, 3min easy down, 2up, 2dwn, 1up, 1dwn) (3min walk recovery b/ween each set)
3) 3 x 200m efforts (last 40m hypoxic effort). 5 min c/down. 15km total for session.

3 x 12min hill runs
1) 3,077m
2) 3,030m
3) 2,950m

3 x 200m efforts
1) 32.68 (208m)
2) 33.14 (206m)
3) 31.62 (212m)

AM#2: 40min spin. Avg HR 151BPM. + Resistance Training

Resistance Training:
1) Chins. 10/8/8
2) Dips. 12/12
3) Squats (50kg). 10/10/10
4) Single Arm DB Row (12.5kg). 12/12 (each arm)
(1min recovery)

Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec holds each side.
3) Supermans. 5 x 5sec holds each side.
(15sec recovery)

Kicked off the day with a spin session at Willoughby (legs felt so so) and finished with a double spin session at Pitt St (legs a little better). Swim session did not happen as I was too tired. Got 200m into my warm up after the morning spin before pulling the pin. Will look to pop a swim in over the weekend provided the energy is there. Will try to ease back on a few sessions this week, whilst still hitting my key sessions at a high intensity. Do not want to fall into the trap of doing all my training in the grey zone. I would rather they are clear cut recovery/base builders, or maximal effort sessions.

TRAINING:

AM: 40min spin. Avg HR 147BPM

PM: 80min spin. Avg HR 147BPM

Riding without my training partner Vlad S, I headed up the Pacific Highway to Brooklyn Bridge and back. 90mins out then 90 back saw me come home right on 3 hours. Lots of cyclists out this morning. The weather was perfect- nice and sunny with sligtly wet roads being the only reminder of the wet conditions over the past couple of days. Nice climb returning from Brooklyn and a fast descent back down the highway.

Cardio felt strong, legs a little fatigued (they will increase in strength endurance gradually) and back getting stiff towards the end. Double spin chaser after ride. No Yoga today as I have a stack of study to get through.

TRAINING:

AM#1: 3 hour ride (92.4km). Avg HR 147BPM. Avg Speed 30.8k/h. Included 5 x 30sec 'single leg' drill each leg + 5 x 1min 'scrape' drill.

AM#2: 90mins spin. Avg HR 153BPM.

Smashing down with rain this morning, and I was suprised to see Rachel Galetti, Luke Hannan, Steve Bridson and James Black at Lane Cove for running club. Real troopers. 40min run with a few surges. Kept Avg HR down however it did spike up a fair bit on the faster stretches. Double spin was once again taken at an easier pace. I did feel a little tired throughout the session so did not push the body too much. This explains the lowish HR average. My body will thank me over the next few days.

TRAINING:

AM#1: 40min run (8.15km). Avg HR 144BPM. Avg Pace 4:55/km.

AM#2: 90min spin. Avg HR 139BPM.

Was slightly fatigued this morning after jumping on the bike. The climb out of Cammeray was a bit too much of a struggle, however after warming up I hit a good rhythm. Ended up being slightly faster than Wednesdays ride, passing past my previous turn around at Mount Colah 3mins ahead of schedule. Rode up past Mt Kuring-Gai station and then headed home. Got a little wet up north with some moderate rain. However the conditions eased as I passed through Gordon.

The run felt good (back a little stiff from the ride, but definately no major issues). HR was creeping up above my Maffetone HR limit so I eased back in the final few minutes. I could even ease back a bit more on these runs as the aim at this stage is to build up my base before I hit some harder training towards the end of October. Cardio feels good at the mo, however it is my musculature (particularly legs and back) that I am concerned with developing.

Going into midday spin the energy levels were back up. By this time in the day the rain was coming down quite heavy, so it looks as though I missed the worst of it. Once again HR was creeping up but I managed to keep my average down, although I did exceed my limit a bit too often. Swim felt bloody hard. Had a few quick reps in there but I was plainly fatiguing towards the end. Kept trying to think of excuses to shorten the session, however it was over before I could act on my impulse. Too tired to be happy about completing it. Another day in the bank.

TRAINING:

AM: 2 hour cycle (64.2km). Avg Speed 32.1km/h. Avg HR 151BPM. PLUS 40min run (10.4km). Avg Pace 3:52/km. Avg HR 153BPM. Included 5 x 30sec 'single leg' drill each leg + 5 x 1min 'leg scrape' drill.

Core:
1) Supine Cycle. 60/60/60
2) Bridge. 3 x 45 sec holds.
3) Supermans. 5 x 5sec holds each side.
(15sec recovery)

PM: 40min spin. Avg HR 152BPM. PLUS Swim session (2k)

Swim Session:
1) 500m free w/up
2) 2 x 75m 'fist swimming' drill, 25m free
3) 2 x 50m 'slow arm recovery' drill
4) 2 x 50m 'quick catch' drill
5) 2 x 4 x 100m (on the 2:30)
1st set:(94,96,97,97)
2nd set:(95,97,98,99)
6) 300m c/down (50m back, 100m free)

Felt vibrant this morning. Out of bed nice and alert and after a small breakfast hit Tunks Park for a track session. In the warm up however I noticed I did not have too much zip. Had a massage from physio Jobe last night which had me in decent shape, however I think yesterdays training took a little out of me.

All the same, the session was quite successful. Perhaps not as fast as I would have liked, but incrediably consistent. Ran the 3k efforts with Tom C. The 1st one we went through together, sharing the pacing. The 2nd one saw Tom break away for an early lead. Despite my efforts to draw him in over the final 1500m he finished 10sec in front. On the 3rd I shadowed him and was able to sneak past in the last 100m (speed is not bad at the moment).

Finished with some hill strength/sharpening work. Tim Blake took off like a rocket on the 2nd sprint and I only just managed to catch him in the final metres. He has a brilliant acceleration and pace over the sprint distances.

Having a look at the Athletics NSW summer handbook to decide if I will race any track this year. Currently have my eye on the State 3000m and 5000m champs (to be treated as B priority races) and the State 10,000m champs in mid Feb (A priority). Would also like to have a crack at a few 1500m and 3000m races taken as C priority.

TRAINING:

AM#1: ERS Track Session
1) 20min progressive warm up (5:00/km down to 3:30/km). Drills (2 x knee lift #1, 2 x knee lift #2, 2 x high knees).
2) 3 x 3000m efforts (each effort on the 12:30).
3) 3 x 100m hill efforts (last 30m hypoxic effort, jog back recovery, each effort on the 2:00). 5 min c/down. 16km total for session.

3000m efforts:
1) 3050m in 10:03 (3:18/km)
2) 3040m in 10:01 (3:18/km)
3) 3010m in 9:55 (3:18/km)

Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec holds each side.
(15sec recovery)

Up early this morning and was a little tight in the glutes. Upon cycling discoverd my quads were still feeling the effects of yesterdays training (my first big track session for a few weeks, and perhaps the squats too).

Cardio system was fine and I stayed well below my limit, however it was generally the fatigue in my legs that challenged me. The run (40min down from the planned 60) felt laboured (once again the legs) however it was surprisingly brisk and my heart rate was well below limit. The back felt a bit stiff but probably due to yesterdays session and the longer ride beforehand. Will start bumping my Wed and Fri runs up gradually.

Have decided to add the Nepean Triathlon in November to my race schedule. It will give me a good hit out before Canberra and will no doubt be a fantastic training session.

TRAINING:

AM: 2 hour cycle (63km). Avg Speed 31.3km/h. Avg HR 151BPM. PLUS 40min run (10.5km). Avg Pace 3:48/km. Avg HR 152BPM. Included 5 x 30sec 'single leg' drill each leg + 5 x 1min 'scrape' drill.

Core:
1) Supine Cycle. 60/60/60
2) Bridge. 3 x 45 sec holds.
(15sec recovery)

PM: Swim session (2k) PLUS 40min spin. Avg HR 143BPM.

Swim Session:
1) 500m free w/up
2) 2 x 75m 'fist swimming' drill, 25m free
3) 2 x 50m 'slow arm recovery' drill
4) 2 x 50m 'quick catch' drill
5) 2 x 4 x 100m (on the 2:30)
1st set:(98,99,100,98)
2nd set:(94,97,98,96)
6) 300m c/down (50m back, 100m free)

A little tired this morning, however after the warm-up I felt alot better and ready to get stuck into it. ERS (Elite Running Squad) training at Tunks Park produced a fantastic turn out. The training was hard, with a 40min fartlek run of 1min easy (3:40/km-4:00/km pace)and 1min hard (2:55/km-3:10/km). Aim was to hit the efforts at ideal 10k pace and keep the recovery fairly smooth- around marathon race pace or a fraction slower.

Ran much of the set with Tom Crasti. He blew me away in a couple of the initial efforts with some insane accelerations (his pace on those would have been 2:50/km at least). I was however able to kick past him on the final two efforts (my energy conserving strategy helping). Crossed the 10k mark in 34:15.

Jeff Aldenhoven and Sarah Pound were running well together. On the turnarounds Tom and I would do an extra little loop and try to catch them on the efforts. When this was the case they would really turn it on and we couldn't get within strike of them. Great motivation for us. Xavier Black also latched onto us for a couple of 3:00/km surges, demonstrating a great turn of speed.

Legs were dead by the end. The 200m efforts were not quite as sharp as they have been, and on the last I could not hold the hypoxic effort at all (got about 30-35m in the previous 2 before giving out).

TRAINING:

AM#1: ERS Track Session
1) 20min progressive warm up (5:00/km down to 3:30/km). Drills (2 x knee lift #1, 2 x knee lift #2, 2 x high knees).
2) 40min fartlek run (1min easy, 1min hard x 20)(11.6km). Avg HR 175BPM. Avg Pace 3:28/km.
3) 3 x 200m efforts (last 40m hypoxic effort). 5 min c/down. 18km total for session.

3 x 200m efforts
1) 32.22 (210m)
2) 32.72 (201m)
3) 33.10 (216m)

AM#2: 40min spin. Avg HR 156BPM. + Resistance Training

Resistance Training:
1) Chins. 10/8/8
2) Dips. 15/15
3) Squats (50kg). 10/10/10
4) Single Arm DB Row (12.5kg). 12/12 (each arm)
(1min recovery)

Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec holds each side.
3) Supermans. 5 x 5sec holds each side.
(15sec recovery)

Good energy this morning. The legs felt good and the light in the early mornings is increasing. After this mornings swim session I was stuffed so all my good energy was used up. The 100m efforts were a fair bit quicker than when I did them last time (they are still a bit slow, but I am sure I will improve). Surprised at the consistency in the times as I felt incrediably fatigued towards the end. Focussed on maintaining a smooth technique and good catch.

Saw osteo David in the morning who is happy with my progress. He has given me the clear to have a crack at Striders Homebush 10k on Oct 4th. He is also looking to reduce my treatments from 2 x p/week to just 1. This makes me happy, not only as I will save the money, but it is an indicator that the back is healing well.

Legs were a little tired adter the douple spin in the evening. HR did not reach dizzying heights- stayed well within my limit. Had a good dinner, popped on the compression tights and after a stretch will slip off to bed. First big track session tomorrow.

TRAINING:

AM: 40min spin. Avg HR 149BPM. PLUS Swim Session (2k total):

Swim
1) 500m free w/up
2) 2 x 75m 'fist swimming' drill, 25m free
3) 2 x 50m slow arm recovery' drill
4) 2 x 50m 'quick catch' drill
5) 2 x 4 x 100m (on the 2:30)
1st set:(96,97,96,96)
2nd set:(95,96,97,96)
6) 300m c/down (50m back, 100m free)

PM: 90mins spin. Avg HR 140BPM.