Felt very stiff and tired from the past 3 days of training. Decided on an easy recovery session on the wind trainer, keeping my HR between 120-140BPM. After breaking into the sweat, I actually felt a bit better. Stretched out my glutes which are killing me, no doubt from hill sprints yesterday. I also went to see osteo David who worked his magic, realeasing some stiffness in my back. Hope it holds up for tomorrow.
TRAINING:
AM: 40min cycle (wind trainer). Avg HR 130BPM.
Thursday, October 30, 2008
Due to consistent rain from yesterday, the Tunks Park oval was closed to prevent us skinny runners from ripping it up. The contingency plan for this scenario was the northern hill ascending from Tunks. A similar session to last Thursday, however a bit shorter and sharper. Once again developing strength and power on the way up, and a fast, efficient stride on the way down. It was also good practice performing hair-pin turns around a marker, which we will need to do at the Striders 10k on Saturday.
Felt quite knackered from yesterday, and was even drained during the warm up. After the first 3 however, I seemed to hit my stride a bit better. Felt fast and fluent on the way down, however the zip and power was only just present when going up. Vlad was on my hammer for every rep, giving me a good shake (Max HR 192BPM). He is definately closing the gap, and I have a feeling he will reverse it when we hit endurance next week, with me being the one checking out the soles of his shoes. Looking at the data it is also interesting to note the time difference when the distance was shorter (i.e. when I took a wide berth around the corners). Will have to remember to work the tangents at the next road race as it seems to make a noticeable difference.
Sarah P was nailing the efforts, continuing great form from last week. Jodie F was also very impressive, particularly with the leg speed on the descents. Am not too surprised at this however, as she has been looking faster and faster on our 200m efforts in past sessions. Adam L was also pulling out some brilliant efforts- strong with both the ascent and descent. Everyone's fore-foot strike is looking great at the moment.
TRAINING:
AM: 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) 3 x 300m/200/100m hill efforts (400mup/400mdown) (2min recovery b/ween reps)
3) 5 min c/down. 12km total for session.
3 x 300m hill efforts (300up/300down)
1) 1:58 (638m) (3:06/km)
2) 1:59 (624m) (3:12/km)
3) 2:01 (641m) (3:09/km)
4 x 200m hill efforts (200up/200down)
1) 1:17 (424m) (3:04/km)
2) 1:17 (420m) (3:03/km)
3) 1:16 (419m) (3:03/km)
4) 1:17 (424m) (3:03/km)
5 x 100m hill efforts (100up/100down)
1) 35.71 (209m) (2:51/km)
2) 35.05 (201m) (2:55/km)
3) 35.11 (223m) (2:37/km)
4) 34.85 (203m) (2:51/km)
5) 34.22 (225m) (2:32/km)
Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec holds each side
(15sec recovery)
Felt quite knackered from yesterday, and was even drained during the warm up. After the first 3 however, I seemed to hit my stride a bit better. Felt fast and fluent on the way down, however the zip and power was only just present when going up. Vlad was on my hammer for every rep, giving me a good shake (Max HR 192BPM). He is definately closing the gap, and I have a feeling he will reverse it when we hit endurance next week, with me being the one checking out the soles of his shoes. Looking at the data it is also interesting to note the time difference when the distance was shorter (i.e. when I took a wide berth around the corners). Will have to remember to work the tangents at the next road race as it seems to make a noticeable difference.
Sarah P was nailing the efforts, continuing great form from last week. Jodie F was also very impressive, particularly with the leg speed on the descents. Am not too surprised at this however, as she has been looking faster and faster on our 200m efforts in past sessions. Adam L was also pulling out some brilliant efforts- strong with both the ascent and descent. Everyone's fore-foot strike is looking great at the moment.
TRAINING:
AM: 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) 3 x 300m/200/100m hill efforts (400mup/400mdown) (2min recovery b/ween reps)
3) 5 min c/down. 12km total for session.
3 x 300m hill efforts (300up/300down)
1) 1:58 (638m) (3:06/km)
2) 1:59 (624m) (3:12/km)
3) 2:01 (641m) (3:09/km)
4 x 200m hill efforts (200up/200down)
1) 1:17 (424m) (3:04/km)
2) 1:17 (420m) (3:03/km)
3) 1:16 (419m) (3:03/km)
4) 1:17 (424m) (3:03/km)
5 x 100m hill efforts (100up/100down)
1) 35.71 (209m) (2:51/km)
2) 35.05 (201m) (2:55/km)
3) 35.11 (223m) (2:37/km)
4) 34.85 (203m) (2:51/km)
5) 34.22 (225m) (2:32/km)
Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec holds each side
(15sec recovery)
Wednesday, October 29, 2008
Rode up to Cowan with Vlad in conditions best described as a steady drizzle. Became drenched early on, however it wasn't cold. At 70mins (after the turn around), we engaged in 30mins of 'threshold' cycling, with the aim to hold the HR between 162-180BPM. We shared the pacing with 1min rotations, averaging 38-40kph for the section. Was not able to get the HR above 176BPM, but my legs were definately smashed after my turns on the front. We were slowed down a few times by traffic lights during the effort, however our avg speed was quite healthy considering the rain and the loss of momentum.
Could only manage a 20min run as the legs were dying and I felt quite stiff in the back. Not painful, just lacking fluidity. Legs, however, were mince meat . As I write this they still are.
TRAINING:
AM: 2hour 5min cycle (66.7km) (including 30min 'threshold' pace). Avg HR 145BPM. Avg Spd 32kph. (Included 4 x 30sec 'single leg' drill each leg + 4 x 60sec 'scrape' drill) + 20min run (5.1km) Avg HR 148BPM. Avg Pace 3:53/km.
Core:
1) Supine Cycle. 80/80/80
2) Bridge. 3 x 45sec holds
(15sec recovery)
PM: 1k swim (19:04) + 40min spin. Avg HR 143BPM.
Could only manage a 20min run as the legs were dying and I felt quite stiff in the back. Not painful, just lacking fluidity. Legs, however, were mince meat . As I write this they still are.
TRAINING:
AM: 2hour 5min cycle (66.7km) (including 30min 'threshold' pace). Avg HR 145BPM. Avg Spd 32kph. (Included 4 x 30sec 'single leg' drill each leg + 4 x 60sec 'scrape' drill) + 20min run (5.1km) Avg HR 148BPM. Avg Pace 3:53/km.
Core:
1) Supine Cycle. 80/80/80
2) Bridge. 3 x 45sec holds
(15sec recovery)
PM: 1k swim (19:04) + 40min spin. Avg HR 143BPM.
Tuesday, October 28, 2008
Bloody hard ERS session. Felt totally flogged. Performed 400m efforts as a continuous run with an easy 200m float recovery between each (taking around 60sec @ 4:30/km pace). First couple were acceptable, then my lack of running endurance was exposed. Gradually blew out to a 78sec lap in the 3rd set (my 1k efforts the week before were at a faster pace) before Vlad attacked and got our times back to a more respectable level.
In fact, Vlad, who is coming off a hard racing period and a reduced training load, is gradually closing the gap between us in these sessions. Am scared to think of what he will be doing in a months time when he will be deep into a solid triathlon training program.
Rose P and Li S were working really well together (great to see that Li's knee is getting better). Diana and Jo S were also pushing the efforts, sharing the pacing and running bloody fast on each 400. Don't know what Jeff A is on, but it definately kicked in during the sprints where he ripped up the first 100m. Perhaps it was the influence of Pete F, who went flat biscuit after being bumped into the starting group.
Was much more subdued during the AM spin class at Willoughby, and felt alot better for it. Went for a quick splash in the pool and found myself battling over the massive waves set by the aqua class in the lane next to me. Copped a rump or two which sent me crashing into the side barriers of the pool. Probably a good specific training session for the swim start in a triathlon.
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) 3 x 400m sets (200m easy, 400m hard, x5/x4/x3) (2min recovery b/ween sets)
3) 3 x 200m efforts (last 40m hypoxic effort)
4) 5 min c/down. 14km total for session.
5 x 400m (11:08)
1) 1:12 (444m) (2:42/km)
2) 1:14 (448m) (2:46/km)
3) 1:15 (448m) (2:49/km)
4) 1:16 (447m) (2:50/km)
5) 1:15 (451m) (2:47/km)
4 x 400m (9:02)
1) 1:15 (449m) (2:49/km)
2) 1:17 (449m) (2:53/km)
3) 1:17 (445m) (2:54/km)
4) 1:16 (450m) (2:51/km)
3 x 400m (6:41)
1) 1:18 (447m) (2:55/km)
2) 1:13 (451m) (2:43/km)
3) 1:15 (452m) (2:46/km)
3 x 200m efforts
1) 30.70 (211m) (2:26/km)
2) 31.70 (209m) (2:32/km)
3) 31.94 (211m) (2:31/km)
Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec holds each side
(15sec recovery)
AM#2: 44min spin. Avg HR 149BPM. + 1k swim (19:34)
In fact, Vlad, who is coming off a hard racing period and a reduced training load, is gradually closing the gap between us in these sessions. Am scared to think of what he will be doing in a months time when he will be deep into a solid triathlon training program.
Rose P and Li S were working really well together (great to see that Li's knee is getting better). Diana and Jo S were also pushing the efforts, sharing the pacing and running bloody fast on each 400. Don't know what Jeff A is on, but it definately kicked in during the sprints where he ripped up the first 100m. Perhaps it was the influence of Pete F, who went flat biscuit after being bumped into the starting group.
Was much more subdued during the AM spin class at Willoughby, and felt alot better for it. Went for a quick splash in the pool and found myself battling over the massive waves set by the aqua class in the lane next to me. Copped a rump or two which sent me crashing into the side barriers of the pool. Probably a good specific training session for the swim start in a triathlon.
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) 3 x 400m sets (200m easy, 400m hard, x5/x4/x3) (2min recovery b/ween sets)
3) 3 x 200m efforts (last 40m hypoxic effort)
4) 5 min c/down. 14km total for session.
5 x 400m (11:08)
1) 1:12 (444m) (2:42/km)
2) 1:14 (448m) (2:46/km)
3) 1:15 (448m) (2:49/km)
4) 1:16 (447m) (2:50/km)
5) 1:15 (451m) (2:47/km)
4 x 400m (9:02)
1) 1:15 (449m) (2:49/km)
2) 1:17 (449m) (2:53/km)
3) 1:17 (445m) (2:54/km)
4) 1:16 (450m) (2:51/km)
3 x 400m (6:41)
1) 1:18 (447m) (2:55/km)
2) 1:13 (451m) (2:43/km)
3) 1:15 (452m) (2:46/km)
3 x 200m efforts
1) 30.70 (211m) (2:26/km)
2) 31.70 (209m) (2:32/km)
3) 31.94 (211m) (2:31/km)
Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec holds each side
(15sec recovery)
AM#2: 44min spin. Avg HR 149BPM. + 1k swim (19:34)
MONDAY, October 27, 2008
Did not do a very good job of treating the AM spin as a recovery session. Same story: too hard then spent. And not that tired but satisfied feeling after a solid session. There is nothing satisfying about feeling like you've been hit by a truck. Avg HR is gradually getting lower too. Hmmm... My nutrition hasn't been crash hot over the past few days so that may be part of the problem. Skipped out on evening spin.
Actually, all this bludging may work out in my favour. I read that many athletes often produce their best performances after enforced rest (i.e. injury). Although mine is not enforced as such, there is definately something slowing me down.
TRAINING:
AM: 40min spin. Avg HR 143BPM.
Did not do a very good job of treating the AM spin as a recovery session. Same story: too hard then spent. And not that tired but satisfied feeling after a solid session. There is nothing satisfying about feeling like you've been hit by a truck. Avg HR is gradually getting lower too. Hmmm... My nutrition hasn't been crash hot over the past few days so that may be part of the problem. Skipped out on evening spin.
Actually, all this bludging may work out in my favour. I read that many athletes often produce their best performances after enforced rest (i.e. injury). Although mine is not enforced as such, there is definately something slowing me down.
TRAINING:
AM: 40min spin. Avg HR 143BPM.
SUNDAY, OCTOBER 26, 2008
Massive mental battle to go for the ride this morning. From the start, things seemed to be against me (most of which were my own fault). Failed to prepare for the session the night before by washing my clothes, preparing food and pumping up tyres. As a result it was a mad rush in the morning as I donned my sweaty, pungent bike attire and scoffed a honey sandwich.
Met up with Vlad and we rode up to Mt White. Turned around a bit early at Vlad's suggestion (he had probably had enough of my whinging). Stopped at Pie in the Sky to fill up water bottles. Normally I hate stopping, but I really enjoyed this one. It gave me a chance to stretch out my back which had been playing up (it has been stiff all week, no doubt due to increased time studying and being slack with my exercises). Saw 'the boys' (Pete, Jeff, Adam, Steve) team time trialling their way up to Bobbin Head (Mt. Colah side) in prep for the hilly Canberra HIM course.
My spirits lifted on the return journey, probably as I gradully realised that we were on our way home, and the planned 4 hour ride would be cut short (for me anyway). This suggests that it may be more of a psychological fatigue. On the whole I did not feel all that bad, perhaps more lazy and lethargic than anything. Did more than my fair share of drafting, and very little pacing (sorry Vlad) and got home 40mins ahead of shedule. No spin (once again, lazy) then ate and slept all afternoon. Had my shoulders damn near torn off PTing Dave Pound with the boxing mits.
TRAINING:
AM: 3hour 20min cycle (100.3km). Avg HR 137BPM. Avg Spd. 30.1kph.
Massive mental battle to go for the ride this morning. From the start, things seemed to be against me (most of which were my own fault). Failed to prepare for the session the night before by washing my clothes, preparing food and pumping up tyres. As a result it was a mad rush in the morning as I donned my sweaty, pungent bike attire and scoffed a honey sandwich.
Met up with Vlad and we rode up to Mt White. Turned around a bit early at Vlad's suggestion (he had probably had enough of my whinging). Stopped at Pie in the Sky to fill up water bottles. Normally I hate stopping, but I really enjoyed this one. It gave me a chance to stretch out my back which had been playing up (it has been stiff all week, no doubt due to increased time studying and being slack with my exercises). Saw 'the boys' (Pete, Jeff, Adam, Steve) team time trialling their way up to Bobbin Head (Mt. Colah side) in prep for the hilly Canberra HIM course.
My spirits lifted on the return journey, probably as I gradully realised that we were on our way home, and the planned 4 hour ride would be cut short (for me anyway). This suggests that it may be more of a psychological fatigue. On the whole I did not feel all that bad, perhaps more lazy and lethargic than anything. Did more than my fair share of drafting, and very little pacing (sorry Vlad) and got home 40mins ahead of shedule. No spin (once again, lazy) then ate and slept all afternoon. Had my shoulders damn near torn off PTing Dave Pound with the boxing mits.
TRAINING:
AM: 3hour 20min cycle (100.3km). Avg HR 137BPM. Avg Spd. 30.1kph.
Saturday, October 25, 2008
In preparation for the Lane Cove Striders 10k run next week, the Running Club group performed some reconnaissance training over the Scribbly Gums hill. 3-4 reps past the official turn around to the top metal gate and then back down. Jo S, nice and light, was fluttering up the hill with alot of speed, out-climbing alot of the blokes. Scott A has returned from a stint in Jamaica ready to claim land rights with his new tan, and have a solid training block for Canberra HIM.
HR monitor was going crazy, informing me that I was at 196BPM during the warm up (around 5:00/km). Avg HR was 154BPM at the end, but I will disregard this bogus bit of data (it hurts my pride too much if it's true anyway...).
Felt flat in spin, probably pushed too hard, buggered afterwards. I really must be more disciplined... starting NOW! Skipped arvo spin in order to recover.
TRAINING:
AM#1: 44min run (8.4km). Avg. Spd. 5:14/km
AM#2: 75min spin. Avg HR 148BPM.
HR monitor was going crazy, informing me that I was at 196BPM during the warm up (around 5:00/km). Avg HR was 154BPM at the end, but I will disregard this bogus bit of data (it hurts my pride too much if it's true anyway...).
Felt flat in spin, probably pushed too hard, buggered afterwards. I really must be more disciplined... starting NOW! Skipped arvo spin in order to recover.
TRAINING:
AM#1: 44min run (8.4km). Avg. Spd. 5:14/km
AM#2: 75min spin. Avg HR 148BPM.
Friday, October 24, 2008
Once again, assignments (and the lack of sleep from completing them) prevented me from training in the morning. Not happy to miss both Wed and Fri AM sessions, however the worst will be over soon. Out of frustration I went hard in spin, felt drained, then got angry at myself for not observing my own training advice. Forgot HR monitor strap, so no data.
TRAINING:
Midday: 40min spin.
TRAINING:
Midday: 40min spin.
Thursday, October 23, 2008
Felt quite flat today. Then again when running a hill session it never really feels fluent and smooth. We had 6 x 400m efforts uphill then 400m efforts downhill, pushing the pace for the entire 800m. The aim on the downhill section was to develop a fast leg turnover and a good descending technique (forefoot running focus). Struggled with power on the uphill, but felt speedy coming back down. Will be interesting to compare results when we do this session again in the future.
Avg speed for each effort was b/ween 3:10 and 3:20/km, which is around ideal 10k race pace. Vlad was not far behind on all 6 reps, and Xavier and Sarah were running very well together, sharing the lead and working off each other (Jeff did a good job pacing them up the hill before an easy descent). Brett M is hitting some amazing form and seems to slice up the hills like a well oiled machine. Am looking forward to seeing his time on the hilly Lane Cove striders course next week.
The sprints (5 x 200m) at the end really hurt. Managed decent times on the final two. Stephen L.J. stepped up to have a run with the front group, and Angela N ripped out some bloody fast sprints. The whole group is looking alot faster over the shorter distances.
TRAINING:
AM: 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) 6 x 800m hill efforts (400mup/400mdown) (each rep going off on the 5:00min)
3) 5 x 200m efforts (last 40m hypoxic effort)
4) 5 min c/down. 14km total for session.
6 x 800m hill efforts (400up/400down)
1) 2:42 (834m) (3:15/km)
2) 2:46 (833m) (3:20/km)
3) 2:43 (841m) (3:15/km)
4) 2:42 (838m) (3:14/km)
5) 2:45 (841m) (3:17/km)
6) 2:41 (857m) (3:09/km)
5 x 200m efforts
1) 30.22 (198m) (2:33/km)
2) 31.32 (201m) (2:35/km)
3) 30.72 (199m) (2:34/km)
4) 30.77 (213m) (2:24/km)
5) 30.60 (210m) (2:26/km)
Avg speed for each effort was b/ween 3:10 and 3:20/km, which is around ideal 10k race pace. Vlad was not far behind on all 6 reps, and Xavier and Sarah were running very well together, sharing the lead and working off each other (Jeff did a good job pacing them up the hill before an easy descent). Brett M is hitting some amazing form and seems to slice up the hills like a well oiled machine. Am looking forward to seeing his time on the hilly Lane Cove striders course next week.
The sprints (5 x 200m) at the end really hurt. Managed decent times on the final two. Stephen L.J. stepped up to have a run with the front group, and Angela N ripped out some bloody fast sprints. The whole group is looking alot faster over the shorter distances.
TRAINING:
AM: 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) 6 x 800m hill efforts (400mup/400mdown) (each rep going off on the 5:00min)
3) 5 x 200m efforts (last 40m hypoxic effort)
4) 5 min c/down. 14km total for session.
6 x 800m hill efforts (400up/400down)
1) 2:42 (834m) (3:15/km)
2) 2:46 (833m) (3:20/km)
3) 2:43 (841m) (3:15/km)
4) 2:42 (838m) (3:14/km)
5) 2:45 (841m) (3:17/km)
6) 2:41 (857m) (3:09/km)
5 x 200m efforts
1) 30.22 (198m) (2:33/km)
2) 31.32 (201m) (2:35/km)
3) 30.72 (199m) (2:34/km)
4) 30.77 (213m) (2:24/km)
5) 30.60 (210m) (2:26/km)
Wednesday, October 22, 2008
Late night last night and chocka-block day today with uni assignments. Unfortunately missed the ride (and more importantly the run), however I could rely on the evening spin to get my HR up for the day. Foolishly I gave it a push, exceeding Maffetone way to often, and ended up feeling pretty drawn out by the end. Probably a result of feeling guilty for missing AM training.
TRAINING:
PM: 40min spin. HR Avg. 148BPM
TRAINING:
PM: 40min spin. HR Avg. 148BPM
Tuesday, October 21, 2008
Breakthrough! Today's ERS session was one of my fastest yet. 6 x 1000m, with all of them under 3:00/km. This compares very favourably to the session performed 3 weeks (Lane Cove) and 5 weeks (Tunks) ago. I am happy to see that there is some progression, as I was a little dissapointed at the small improvement b/ween the X-Country sessions.
Felt strong and smooth throughout, and was particularly pleased with the consistency. Led the first three out with Vlad coming in anywhere between 5-10secs behind. Little did I know that endurance man was just building up.
Gradually getting faster, Vlad paced out the first 500m for the 4th and 5th reps. I then kicked over the 2nd 500m to finish 1-3secs in front. Little stomach upset explains the slightly slower 5th rep, however it was still a solid pace in the end. Led the 6th rep from start to finish with Vlad sticking to me like glue and finishing on my heel. I honestly believe he could have gone another 6 without dropping the speed.
Sprints were relatively slow compared to recent efforts. This is probably due to the higher power outputs spent on the sharper 1000m efforts. Made 40m hypoxic on all 5 reps, however it felt like hitting a brick wall. Have decided to add in average pace to the sprint data in order to provide a constant.
Great battle b/ween Vikki Q and Debbie T on the 1000m reps, with Vikki working hard at the front to establish a lead coming into the sprint finish. Xavier B was giving Jeff A some grief, however Jeff's HIM training allowed him to pull away towards the end, finishing on a very strong note.
Once again Jodie F was running well (hitting great form over the past fortnight), and award for gutsiest run goes to Pete F for his hardcore efforts to scalp as many runners in front of him in the final stages. Great to see Dave Pound ripping up the oval too. First running session for him in quite a while, he still has a fair bit of speed for a big unit. The endurance will help him tremendously when he starts to get stuck into the boxing.
Spin involved 4 hard efforts (3-6mins). I gave them a crack and the legs were burning. Followed up by generous recovery and cooldown. Good solid interval session.
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) 6 x 1000m efforts (each rep going off on the 5:30min)
3) 5 x 200m efforts (last 40m hypoxic effort)
4) 5 min c/down. 14km total for session.
6 x 1000m
1) 3:12 (1120m) (2:52/km)
2) 3:11 (1100m) (2:54/km)
3) 3:14 (1110m) (2:56/km)
4) 3:11 (1110m) (2:53/km)
5) 3:19 (1130m) (2:57/km)
6) 3:14 (1110m) (2:54/km)
5 x 200m efforts
1) 31.19 (202m) (2:35/km)
2) 32.07 (206m) (2:36/km)
3) 31.32 (212m) (2:28/km)
4) 32.23 (200m) (2:41/km)
5) 31.32 (204m) (2:33/km)
Previous 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)
AM#2: 41min spin. Avg HR 151BPM
Felt strong and smooth throughout, and was particularly pleased with the consistency. Led the first three out with Vlad coming in anywhere between 5-10secs behind. Little did I know that endurance man was just building up.
Gradually getting faster, Vlad paced out the first 500m for the 4th and 5th reps. I then kicked over the 2nd 500m to finish 1-3secs in front. Little stomach upset explains the slightly slower 5th rep, however it was still a solid pace in the end. Led the 6th rep from start to finish with Vlad sticking to me like glue and finishing on my heel. I honestly believe he could have gone another 6 without dropping the speed.
Sprints were relatively slow compared to recent efforts. This is probably due to the higher power outputs spent on the sharper 1000m efforts. Made 40m hypoxic on all 5 reps, however it felt like hitting a brick wall. Have decided to add in average pace to the sprint data in order to provide a constant.
Great battle b/ween Vikki Q and Debbie T on the 1000m reps, with Vikki working hard at the front to establish a lead coming into the sprint finish. Xavier B was giving Jeff A some grief, however Jeff's HIM training allowed him to pull away towards the end, finishing on a very strong note.
Once again Jodie F was running well (hitting great form over the past fortnight), and award for gutsiest run goes to Pete F for his hardcore efforts to scalp as many runners in front of him in the final stages. Great to see Dave Pound ripping up the oval too. First running session for him in quite a while, he still has a fair bit of speed for a big unit. The endurance will help him tremendously when he starts to get stuck into the boxing.
Spin involved 4 hard efforts (3-6mins). I gave them a crack and the legs were burning. Followed up by generous recovery and cooldown. Good solid interval session.
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) 6 x 1000m efforts (each rep going off on the 5:30min)
3) 5 x 200m efforts (last 40m hypoxic effort)
4) 5 min c/down. 14km total for session.
6 x 1000m
1) 3:12 (1120m) (2:52/km)
2) 3:11 (1100m) (2:54/km)
3) 3:14 (1110m) (2:56/km)
4) 3:11 (1110m) (2:53/km)
5) 3:19 (1130m) (2:57/km)
6) 3:14 (1110m) (2:54/km)
5 x 200m efforts
1) 31.19 (202m) (2:35/km)
2) 32.07 (206m) (2:36/km)
3) 31.32 (212m) (2:28/km)
4) 32.23 (200m) (2:41/km)
5) 31.32 (204m) (2:33/km)
Previous 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)
AM#2: 41min spin. Avg HR 151BPM
Monday, October 20, 2008
Dying for more sleep when the alarm went off. HR avg low in the morning spin and I felt quite strong, however I was knackered afterwards. Legs were tiring towards the end of the evening spins. Hopefully they will be good to go for a hard track session tomorrow morning. No HR data for evening session (forgot the Garmin).
TRAINING:
AM: 40min spin. Avg HR 139BPM.
PM: 83min spin.
TRAINING:
AM: 40min spin. Avg HR 139BPM.
PM: 83min spin.
Sunday, October 19, 2008
Another solid Sunday morning base ride, meeting up with Vlad and heading up the Hway to Turramurra before turning around towards the beaches via Military Rd. Met up with Aaron Barnett at the top of The Spit and continued towards Akuna. Beautiful weather and brilliant sunrise popping out of the ocean. Held a fast pace right until the base of the Akuna climb. Aaron was cycling well, however he has about 15kg on both Vlad and myself so he struggled once the road went up.
Made up a bit of time by adding in Bobbin Head. Legs were feeling a little fatigued by the end, however I was pleased with the higher avg. speed and lowish avg. HR. Vlad is looking bloody strong, particularly when he cranks it up on the flats. Felt smashed after double spin.
TRAINING:
AM#1: 4hour cycle (123.1km). Avg HR 139BPM. Avg Spd. 30.7kph. Included 1 x 30sec 'single leg' drill each leg + 1 x 1min 'scrape' drill.
AM#2: 80min spin. Avg HR 154BPM.
Made up a bit of time by adding in Bobbin Head. Legs were feeling a little fatigued by the end, however I was pleased with the higher avg. speed and lowish avg. HR. Vlad is looking bloody strong, particularly when he cranks it up on the flats. Felt smashed after double spin.
TRAINING:
AM#1: 4hour cycle (123.1km). Avg HR 139BPM. Avg Spd. 30.7kph. Included 1 x 30sec 'single leg' drill each leg + 1 x 1min 'scrape' drill.
AM#2: 80min spin. Avg HR 154BPM.
Saturday, October 18, 2008
Running Club followed by double spin in the morning. Easy run with a few longer surges in the middle. Both Pete and Jodie F are looking in good form at the moment, and Steve B is looking fit as a fiddle with all his triathlon training. I was happy that my HR was fairly low at the given intensities, never creeping above 162BPM, even during the 5 min surges where we hit b/ween 3:45-4:00/km.
Had a midday wind traininer session at Warringah Mall, setting up in the shop window at the athletic clothing store LuLuLemon in order to promote Veronica Russell's ICycle cycling studio. Just used it as an aerobic base session. By the end of the evening spin at Willoughby (where I bumped up the intensity a fraction) I was fairly fatigued, but not in to bad of shape.
TRAINING:
AM#1: 42min run (8.7km). Avg HR 146BPM. Avg Spd. 4:48/km.
AM#2: 80min spin. Avg HR 146BPM
Midday: 70min cycle (wind trainer). Avg HR 143BPM
PM: 42min spin. Avg HR 152BPM
Had a midday wind traininer session at Warringah Mall, setting up in the shop window at the athletic clothing store LuLuLemon in order to promote Veronica Russell's ICycle cycling studio. Just used it as an aerobic base session. By the end of the evening spin at Willoughby (where I bumped up the intensity a fraction) I was fairly fatigued, but not in to bad of shape.
TRAINING:
AM#1: 42min run (8.7km). Avg HR 146BPM. Avg Spd. 4:48/km.
AM#2: 80min spin. Avg HR 146BPM
Midday: 70min cycle (wind trainer). Avg HR 143BPM
PM: 42min spin. Avg HR 152BPM
FRIDAY, OCTOBER 17th, 2008
Had a very late night last night celebrating Diana's birthday. We went to Bilson's retaurant, where we had the 10 course dugustation menu with accompanying French wines. The food was absolutely amazing as was the wine. Have never tasted anything like it before in my life. We were both pretty smashed by the time we got home, and I was in no state to train the next morning.
Midday spin was my only hitout, however I went pretty hard. HR avg was the highest it has been in a long time, as was my HR max. This may have had something to do with the condition I was in from the previous evening.
TRAINING:
Midday: 40min spin. Avg HR 162BPM (195BPM MAX)
Had a very late night last night celebrating Diana's birthday. We went to Bilson's retaurant, where we had the 10 course dugustation menu with accompanying French wines. The food was absolutely amazing as was the wine. Have never tasted anything like it before in my life. We were both pretty smashed by the time we got home, and I was in no state to train the next morning.
Midday spin was my only hitout, however I went pretty hard. HR avg was the highest it has been in a long time, as was my HR max. This may have had something to do with the condition I was in from the previous evening.
TRAINING:
Midday: 40min spin. Avg HR 162BPM (195BPM MAX)
Thursday, October 16, 2008
Hit the Cross Country track around Tunks for 4 x 2k efforts. Was feeling quite fatigued, a combination of only 5 hours sleep and solid training in recent days catching up to me. Despite this, the session went ok. Led the efforts out with Vlad S snaping at my heels and keeping me under pressure to maintain a fast pace (he would end up finishing around 10-15sec behind on each rep).
The times actually got faster as the session progressed, which is usually a good indicator that I could have gone harder. The times compare slighly favourably to the last time I performed the session (4sec slower in total time for 50m further in total distance). The difference may have been Tom C'c absence, however there were plenty of others to chase down on the course, as well as the knowledge that Vlad was right on my hammer (and closing the gap the longer the reps went on for). Sprints also look to be around 1sec faster per effort when compared to the times I did 5weeks ago.
Jodie Fogale was in fine X-Country form, giving the blokes a good scare and navigating the hills very well. Debbie T was floating up the slopes and using her speed to devastating effect over the closing stages of each rep. Featuring in the sprints right up the front was Angela N, giving the powerful blokes like Jeff a great push.
Had a massage from Jobe Shatrov yesterday evening. It was definately the most pain I have been in on the physio table. After the treatment, you could see the crease marks lining my face from screwing it up in all my discomfort! It was well worth it as I was incrediably tight in the glutes, and it felt great to get the back treated. Legs felt alot better going to bed, and I wasn't sore in the morning. The man is a genious.
TRAINING:
AM#1: ERS Track Session
1) 20min progressive warm up (5:00/km down to 3:30/km). Drills (1 x knee lift #1, 1 x knee lift #2, 1 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. 16km total for session.
4 x 2000m X-Country Runs (8100m in 27:12)
1) 6:52 (2010m) (3:25/km)
2) 6:50 (2020m) (3:24/km)
3) 6:47 (2040m) (3:20/km)
4) 6:43 (2030m) (3:19/km)
3 x 200m efforts
1) 30.66 (204m)
2) 31.53 (214m)
3) 31.72 (207m)
Previous X-Country Session: (8050m in 27:08)
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)
The times actually got faster as the session progressed, which is usually a good indicator that I could have gone harder. The times compare slighly favourably to the last time I performed the session (4sec slower in total time for 50m further in total distance). The difference may have been Tom C'c absence, however there were plenty of others to chase down on the course, as well as the knowledge that Vlad was right on my hammer (and closing the gap the longer the reps went on for). Sprints also look to be around 1sec faster per effort when compared to the times I did 5weeks ago.
Jodie Fogale was in fine X-Country form, giving the blokes a good scare and navigating the hills very well. Debbie T was floating up the slopes and using her speed to devastating effect over the closing stages of each rep. Featuring in the sprints right up the front was Angela N, giving the powerful blokes like Jeff a great push.
Had a massage from Jobe Shatrov yesterday evening. It was definately the most pain I have been in on the physio table. After the treatment, you could see the crease marks lining my face from screwing it up in all my discomfort! It was well worth it as I was incrediably tight in the glutes, and it felt great to get the back treated. Legs felt alot better going to bed, and I wasn't sore in the morning. The man is a genious.
TRAINING:
AM#1: ERS Track Session
1) 20min progressive warm up (5:00/km down to 3:30/km). Drills (1 x knee lift #1, 1 x knee lift #2, 1 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. 16km total for session.
4 x 2000m X-Country Runs (8100m in 27:12)
1) 6:52 (2010m) (3:25/km)
2) 6:50 (2020m) (3:24/km)
3) 6:47 (2040m) (3:20/km)
4) 6:43 (2030m) (3:19/km)
3 x 200m efforts
1) 30.66 (204m)
2) 31.53 (214m)
3) 31.72 (207m)
Previous X-Country Session: (8050m in 27:08)
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)
Wednesday, October 15, 2008
Another solid session this morning backing up from yesterdays efforts. Felt good riding out of Cammeray and up to the Pacific Hwy where I met Vlad S. Rode up to Berowra and back, really hammering the return leg. Vlad was driving a wicked pace and as a result, it is the fastest mid-week ride I have performed so far. There was only a litlle drafting going on, maybe 2 or 3 periods of 20-30secs. Other than that we were side by side stroke for stroke. I believe the HR data to be slightly skewed as it was picking up a dodgy reading for the first 10mins (200BPM+), so it would have been lower than indicated.
Run off the bike felt great. Just hit a nice sustainable rhythm around Tunks. Added in a 15min section around the hilly area surrounding the park, where I would slow down to ensure my HR definately didn't go above 172 (10 beats above Maffetone limit). Felt as though I could have gone for longer (which is just as well as I will have to soon!). No back issues at all.
After the session I weighed myself at 63.6kg. Refering to yesterdays post, it looks like all I need was 12 hours of dillegent nutrition (with some mild dehydration)! Will aim to consistently weigh in the 63's by the end of November.
TRAINING:
AM: 2hour cycle (64.9km). Avg HR 151BPM. Avg Speed 32.3k/h. PLUS 1hour run off the bike (15.5km). Avg HR 159BPM. Avg Pace 3:53/km. Included 3 x 30sec single leg drill (each leg) + 3 x 1 min scrape drill whilst on the bike.
Core:
1) Supine Cycle. 3 x sets 80/80/80
2) Bridge. 3 x 45 sec holds
(15 sec recovery)
PM: 40min spin. Avg HR 143BPM
Run off the bike felt great. Just hit a nice sustainable rhythm around Tunks. Added in a 15min section around the hilly area surrounding the park, where I would slow down to ensure my HR definately didn't go above 172 (10 beats above Maffetone limit). Felt as though I could have gone for longer (which is just as well as I will have to soon!). No back issues at all.
After the session I weighed myself at 63.6kg. Refering to yesterdays post, it looks like all I need was 12 hours of dillegent nutrition (with some mild dehydration)! Will aim to consistently weigh in the 63's by the end of November.
TRAINING:
AM: 2hour cycle (64.9km). Avg HR 151BPM. Avg Speed 32.3k/h. PLUS 1hour run off the bike (15.5km). Avg HR 159BPM. Avg Pace 3:53/km. Included 3 x 30sec single leg drill (each leg) + 3 x 1 min scrape drill whilst on the bike.
Core:
1) Supine Cycle. 3 x sets 80/80/80
2) Bridge. 3 x 45 sec holds
(15 sec recovery)
PM: 40min spin. Avg HR 143BPM
Tuesday, October 14, 2008
This morning was probably one of the best training sessions I have completed recently. 2 x 20min runs going 1min easy, 1min hard. All the hard efforts were below 3:05/km pace (3000-5000m race pace), and the recovery was 3:40-4:00/km pace (marathon race pace). Legs were ticking over quite well, however towards the end of each set I would slow down a bit too much when navigating corners and once a hard effort was over. Just tried to concentrate on maintaining smooth rhythm. First sub 30sec 200m today (the reps were, however, a fraction shorter than usual) which is promising for the track season coming up.
Jeff A was running well after some shin problems last week, and the group consisting of Adam L, Brett M, and Xavier B were chasing hard. Pete Fogale really ramped up the intensity towards the end (the part when the pain is near its peak and the real mental battle begins), keeping everyone honest by giving them a good shake! Very impressive.
Weighed in at 64.4kg this morning. Would be nice to be around 63kg for Canberra. If I am dillegent with my nutrition I should get close.
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) 2 x 20min fartlek runs (1min easy, 1min hard x 10reps).
3) 3 x 200m efforts (last 40m hypoxic effort). 5 min c/down. 18km total for session.
2 x 20min fartlek runs (2min walk recovery b/ween sets)
1) 5.94km. Avg HR 178BPM. Avg Spd. 3:22/km.
2) 5.91km. Avg HR 181BPM. Avg Spd. 3:23/km.
3 x 200m efforts (each effort on the 2:00min).
1) 29.82 (201m)
2) 30.30 (204m)
3) 30.26 (200m)
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 153BPM.
Jeff A was running well after some shin problems last week, and the group consisting of Adam L, Brett M, and Xavier B were chasing hard. Pete Fogale really ramped up the intensity towards the end (the part when the pain is near its peak and the real mental battle begins), keeping everyone honest by giving them a good shake! Very impressive.
Weighed in at 64.4kg this morning. Would be nice to be around 63kg for Canberra. If I am dillegent with my nutrition I should get close.
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) 2 x 20min fartlek runs (1min easy, 1min hard x 10reps).
3) 3 x 200m efforts (last 40m hypoxic effort). 5 min c/down. 18km total for session.
2 x 20min fartlek runs (2min walk recovery b/ween sets)
1) 5.94km. Avg HR 178BPM. Avg Spd. 3:22/km.
2) 5.91km. Avg HR 181BPM. Avg Spd. 3:23/km.
3 x 200m efforts (each effort on the 2:00min).
1) 29.82 (201m)
2) 30.30 (204m)
3) 30.26 (200m)
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 153BPM.
MONDAY, OCTOBER 13, 2008
Finally back into the swimming. Energy was up after a good sleep last night so I really had no excuse to slacken off (also Nepean tri in 4-5 weeks to cram for). Went a little too hard in spin, but it was not by any means a stressful session. I need to treat it a little more like recovery aerobic training. Was much more successful in keeping my HR in check (below Maffetone) in the evening double.
The swim session was a tragic reflection of the lack of training I have been doing. Started to fatigue during the warm up! Endurance is way down on where I left it. Bumped the session down to just one working set, which was getting slower and slower. I could feel the power seeping out of my body.
Osteo David is happy with my progress. The back is moving a lot better apparently (it did not give me ANY grief during my ride on Sunday). I will see him once more before the Lane Cove 10k. I have a pretty busy race schedule through November so that will definately give it a test.
TRAINING:
AM: 42min spin. Avg HR 155BPM. PLUS Swim Session (1.5km 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) 4 x 100m (on the 2:30)
1st set:(97,98,99,100)
6) 200m c/down (50m back, 100m free)
PM: 82min spin. Avg HR 145BPM.
Finally back into the swimming. Energy was up after a good sleep last night so I really had no excuse to slacken off (also Nepean tri in 4-5 weeks to cram for). Went a little too hard in spin, but it was not by any means a stressful session. I need to treat it a little more like recovery aerobic training. Was much more successful in keeping my HR in check (below Maffetone) in the evening double.
The swim session was a tragic reflection of the lack of training I have been doing. Started to fatigue during the warm up! Endurance is way down on where I left it. Bumped the session down to just one working set, which was getting slower and slower. I could feel the power seeping out of my body.
Osteo David is happy with my progress. The back is moving a lot better apparently (it did not give me ANY grief during my ride on Sunday). I will see him once more before the Lane Cove 10k. I have a pretty busy race schedule through November so that will definately give it a test.
TRAINING:
AM: 42min spin. Avg HR 155BPM. PLUS Swim Session (1.5km 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) 4 x 100m (on the 2:30)
1st set:(97,98,99,100)
6) 200m c/down (50m back, 100m free)
PM: 82min spin. Avg HR 145BPM.
Sunday, October 12, 2008
The Garmin is back! Out of curiosity I tried to turn it on last night and it came alive! Just as well because I was desperate for data for todays session. My biggest ride to date went well. After 75 mins on my own up to Hornsby and back, I met Vlad S and we rode down Military and Pittwater Rds, through Akuna Bay, across Mona Vale Rd, onto the Pacific Hwy (with Vlad turning up towards Hornsby by himself) and then home.
32kph avg for 1st hour, 30.5 for 2nd, around 25 for 3rd, then 32-33 for the final stretch. Plenty of hills and a very comfortable ride. I really could have ridden for longer (which was just as well, as a double spin followed soon after). Had a little internal crash at around 3:15, but downed some food and I came good. Total food intake for the ride was 1x Powerbar, 2x Power Gels, 1x pack Cliff's Shot Blocks. 1.5L fluid (really should have had more). 2x slices honeyed toast plus coffee for breakfast before hand (plus abig dinner the night before).
Brilliant weather (cold to start then sunny for the cyclist tan), with a magical mountain surrounding right through Akuna (mist rising from the water and through the forest). At the top of the hills you could look down on the taller clumps of trees poking through the mist. They looked like forrested tropical islands erupting from the ocean.
Tired after spin, but happy to get through a big morning at a strong tempo.
TRAINING:
AM#1: 4hour cycle (120km). Avg HR 141BPM. Avg Spd. 29.9kph. Included 4 x 30sec 'single leg' drill each leg + 4 x 1min 'scrape' drill.
AM#2: 80min spin. Avg HR 152BPM.
32kph avg for 1st hour, 30.5 for 2nd, around 25 for 3rd, then 32-33 for the final stretch. Plenty of hills and a very comfortable ride. I really could have ridden for longer (which was just as well, as a double spin followed soon after). Had a little internal crash at around 3:15, but downed some food and I came good. Total food intake for the ride was 1x Powerbar, 2x Power Gels, 1x pack Cliff's Shot Blocks. 1.5L fluid (really should have had more). 2x slices honeyed toast plus coffee for breakfast before hand (plus abig dinner the night before).
Brilliant weather (cold to start then sunny for the cyclist tan), with a magical mountain surrounding right through Akuna (mist rising from the water and through the forest). At the top of the hills you could look down on the taller clumps of trees poking through the mist. They looked like forrested tropical islands erupting from the ocean.
Tired after spin, but happy to get through a big morning at a strong tempo.
TRAINING:
AM#1: 4hour cycle (120km). Avg HR 141BPM. Avg Spd. 29.9kph. Included 4 x 30sec 'single leg' drill each leg + 4 x 1min 'scrape' drill.
AM#2: 80min spin. Avg HR 152BPM.
Saturday, October 11, 2008
Garmin was still not turning on in the morning, however I dug up an old polar HR monitor so I have some data today. Running club was a nice smooth run, covering around 9km with a few faster pace stretches in the middle. Very happy with my HR at the moment as it seems to be a little lower at the same aerobic pace.
Adam L was leading the pack in the surges with Rajiva hot on his heels. Debbie T was amazing towards the end, putting in some brilliant sprints to catch the front runners (I was having trouble keeping with her!). Jo T and Diana added another 25 mins to the run to make up a 70min base run.
Double spin felt good, as did the 3rd spin of the day in the evening. Must make sure I don't push too hard in these ones and save my quality efforts for my key sessions. Still feel uneasy about Thursday's hill session- I should have pushed a bit harder.
TRAINING:
AM#1: 46min run (~9km). Avg HR 141BPM.
AM#2: 80min spin. Avg HR 151BPM.
PM: 43min spin. Avg HR 151BPM
Adam L was leading the pack in the surges with Rajiva hot on his heels. Debbie T was amazing towards the end, putting in some brilliant sprints to catch the front runners (I was having trouble keeping with her!). Jo T and Diana added another 25 mins to the run to make up a 70min base run.
Double spin felt good, as did the 3rd spin of the day in the evening. Must make sure I don't push too hard in these ones and save my quality efforts for my key sessions. Still feel uneasy about Thursday's hill session- I should have pushed a bit harder.
TRAINING:
AM#1: 46min run (~9km). Avg HR 141BPM.
AM#2: 80min spin. Avg HR 151BPM.
PM: 43min spin. Avg HR 151BPM
Friday, October 10, 2008
Off the back of a relatively easy week (due to assignments taking precedence over training), I felt very strong in spin today. May have have gone a bit too hard in the midday spin, but I did not feel totally smashed. Recovery is good at the mo. Was only able to sneak these two sessions in due to work and uni. No data as Garmin is stuffed.
TRAINING:
AM: 40min spin.
MIDDAY: 40min spin.
TRAINING:
AM: 40min spin.
MIDDAY: 40min spin.
Thursday, October 9, 2008
Had a poor start to the day, waking up late after setting my alarm for the wrong time. As a result I was unable to perform my normal 20min warm up with drills before the track session. I also missed breakfast, so took a Gatorade with me just to top up the glycogen stores. To make matters worse, my Garmin wouldn't turn on. It is not a battery charge issue, as it is still not functioning after being placed on the charger. As a result, I do not have much data.
A strength building hill session was the order for the day, with 6 x 3min hill efforts (covering around 800m) built into a 45min run. Hill efforts taken at faster than 10k race pace, while downhill and flat sections were performed at marathon race pace (even slightly faster in some sections). Calculated around 12km for the run. Made the 40m hypoxic for the sprints (wish I had some times!). Legs did not feel too bad, however I think I could have pushed it a fraction more (I was still hurting mind you).
Ran at the front with Vlad S slightly behind (still fatigued from weekend), with Jeff A leading the chasing group up the slopes. He pulled out a ripper on the 5th effort (a hard effort as everyone is fatigued and the end is still a little bit further away). Brett M and Kim C were carving up the hill, setting a wicked pace for the rest to follow and Angela N was looking very fast over the 200s.
TRAINING:
AM: ERS Track Session
1) 5min warm up. Drills (2 x knee lift #1).
2) 45min hill run (3up,3down,3up,3down,3flat x 3sets)(~12km).
3) 3 x 200m efforts (last 40m hypoxic effort)(performed on the 2:00).
4) 5 min c/down. 15km total for session.
Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec holds each side.
(15sec recovery)
A strength building hill session was the order for the day, with 6 x 3min hill efforts (covering around 800m) built into a 45min run. Hill efforts taken at faster than 10k race pace, while downhill and flat sections were performed at marathon race pace (even slightly faster in some sections). Calculated around 12km for the run. Made the 40m hypoxic for the sprints (wish I had some times!). Legs did not feel too bad, however I think I could have pushed it a fraction more (I was still hurting mind you).
Ran at the front with Vlad S slightly behind (still fatigued from weekend), with Jeff A leading the chasing group up the slopes. He pulled out a ripper on the 5th effort (a hard effort as everyone is fatigued and the end is still a little bit further away). Brett M and Kim C were carving up the hill, setting a wicked pace for the rest to follow and Angela N was looking very fast over the 200s.
TRAINING:
AM: ERS Track Session
1) 5min warm up. Drills (2 x knee lift #1).
2) 45min hill run (3up,3down,3up,3down,3flat x 3sets)(~12km).
3) 3 x 200m efforts (last 40m hypoxic effort)(performed on the 2:00).
4) 5 min c/down. 15km total for session.
Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec holds each side.
(15sec recovery)
Wednesday, October 8, 2008
Legs still suffering from the weekend (how poor is my recovery!). Yesterdays session may have something to do with it. Unfortunately this has also been a week without treatment from both my osteo David and physio Jobe. Will Make up for it next week. Went for a 40min run in the arvo followed by spin. Afternoon and evening runs always seem harder, however it was good to run in a bit of heat as they generally are the conditions faced when running in a triathlon.
Not sure about the GPS data. It seems accurate enough however there were a few moments when I looked down and there was either no signal, or one that seemed too fast or slow for the pace. The end data also indicated a maximum pace of 2:45/km and there was no way I came anywhere near that. Still, it was a 40min run around 4:00/km. Need to make sure I get these runs in to complement the ERS track sessions.
I have also added some track races to my racing calender. The big one will be the 10000m NSW Champs in mid Feb, with a few shorter sharper races leading up to it.
TRAINING:
PM#1: 40min run (10.1km). Avg HR 162BPM. Avg Spd. 3:58/km.
PM#2: 40min spin. Avg HR 157BPM.
Core:
1) Supine Cycle. 60/60/60
2) Bridge. 3 x 45sec holds
(15sec recovery)
Not sure about the GPS data. It seems accurate enough however there were a few moments when I looked down and there was either no signal, or one that seemed too fast or slow for the pace. The end data also indicated a maximum pace of 2:45/km and there was no way I came anywhere near that. Still, it was a 40min run around 4:00/km. Need to make sure I get these runs in to complement the ERS track sessions.
I have also added some track races to my racing calender. The big one will be the 10000m NSW Champs in mid Feb, with a few shorter sharper races leading up to it.
TRAINING:
PM#1: 40min run (10.1km). Avg HR 162BPM. Avg Spd. 3:58/km.
PM#2: 40min spin. Avg HR 157BPM.
Core:
1) Supine Cycle. 60/60/60
2) Bridge. 3 x 45sec holds
(15sec recovery)
Tuesday, October 7, 2008
Hard to get up with daylight savings getting underway. However I felt good after the toast and coffee and strong in the warm up. There is something exciting about ERS that shifts the body up a gear. No Tom C today and with Vlad S recovering from the Half IM just two days ago, I ran by myself. I still had the Garmin to push me, with the aim of staying under 3:15/km pace (ideal 10k race pace) for the efforts.
Kept up a good pace for the surges, only drifting slightly above 3:15 pace in the 5min surges and when navigating any corners. The shorter 1/2/3min surges were 2:55-3:05 pace which was pleasing. The 1min recovery jog had planned to be marathon race pace (around 3:45 I suppose), however I slipped to between 4:00 and 4:20. Crossed the 10k mark in 34:15 (same split as session performed on September 2nd). Quads were dead by the end. Really noticed it when I stopped. Must get some more base runs in before Lane Cove in November. Sprints went well and were surprisingly fast (fastest set yet). Made the 40m hypoxic effort on all three.
Xavier Black is back in form, running a solid session side by side with Sarah Pound, leading the chase pack. The sprints showed some real talent with Jeff A (always up there), James B (saving the fastest for last) and Luke Hannan (magnificent acceleration) pushing for the finishing cones.
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 (1e,1h,1e,2h,1e,3h,1e,4h,1e,5h,1e,5h,1e,4h,1e,3h,1e,2h,1e,1h)(11.7km). Avg HR 181BPM. Avg Pace 3:25/km.
3) 3 x 200m efforts (last 40m hypoxic effort). 5 min c/down. 18km total for session.
3 x 200m efforts
1) 30.67 (204m)
2) 31.08 (207m)
3) 30.94 (212m)
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 155BPM.
Kept up a good pace for the surges, only drifting slightly above 3:15 pace in the 5min surges and when navigating any corners. The shorter 1/2/3min surges were 2:55-3:05 pace which was pleasing. The 1min recovery jog had planned to be marathon race pace (around 3:45 I suppose), however I slipped to between 4:00 and 4:20. Crossed the 10k mark in 34:15 (same split as session performed on September 2nd). Quads were dead by the end. Really noticed it when I stopped. Must get some more base runs in before Lane Cove in November. Sprints went well and were surprisingly fast (fastest set yet). Made the 40m hypoxic effort on all three.
Xavier Black is back in form, running a solid session side by side with Sarah Pound, leading the chase pack. The sprints showed some real talent with Jeff A (always up there), James B (saving the fastest for last) and Luke Hannan (magnificent acceleration) pushing for the finishing cones.
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 (1e,1h,1e,2h,1e,3h,1e,4h,1e,5h,1e,5h,1e,4h,1e,3h,1e,2h,1e,1h)(11.7km). Avg HR 181BPM. Avg Pace 3:25/km.
3) 3 x 200m efforts (last 40m hypoxic effort). 5 min c/down. 18km total for session.
3 x 200m efforts
1) 30.67 (204m)
2) 31.08 (207m)
3) 30.94 (212m)
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 155BPM.
MONDAY, OCTOBER 6th, 2008
Raining and windy upon waking, so decided to go back to bed and hit up the wind trainer later in the day. Body felt fatigued and legs (particularly quads) were very tired. This feedback led to the decision to cut the ride to 1 hour and try to get a good session in tomorrow morning. HR was quite low but I really felt as though I could not push any harder. Indicates more muscular fatigue. See how it is tomorrow.
TRAINING:
PM: 1hour cycle (wind trainer). Avg HR 130BPM.
Raining and windy upon waking, so decided to go back to bed and hit up the wind trainer later in the day. Body felt fatigued and legs (particularly quads) were very tired. This feedback led to the decision to cut the ride to 1 hour and try to get a good session in tomorrow morning. HR was quite low but I really felt as though I could not push any harder. Indicates more muscular fatigue. See how it is tomorrow.
TRAINING:
PM: 1hour cycle (wind trainer). Avg HR 130BPM.
Sunday, October 5, 2008
Stiff back and sore quads. Legs felt like mince meat during this mornings ride (which was shortened as I forgot to adjust my alarm for daylight savings) and back started to give me grief after about 1 hour. Wondered why my quads were so tender, however I realised yesterdays race was my first solid hit out since Gold Coast Half Marathon in July. I havn't run longer than 60mins since then either. Thankful that it was a shorter ride. I will be able to get a base ride in tomorrow.
A sprinkling mist of rain persisted throughout the ride, turning into a heavier sprinkle over the last 30mins. Headed up the Northern Beaches, eventually turning around at the 60min mark a little past Avalon Beach. Until this point my Avg. Spd was around 33kph, however I didn't realise I had a tailwind and, of course, the return journey is more uphill than down. Ended up riding 70mins for the return journey. HR was low throughout, then higher in spin.
TRAINING:
AM#1: 2hour 10min cycle (67km). Avg HR 143BPM. Avg Speed 30.8kph. Included 3 x 30sec 'single leg' drill + 3 x 1 min 'scrape' drill.
AM#2: 85min spin. Avg HR 156BPM.
A sprinkling mist of rain persisted throughout the ride, turning into a heavier sprinkle over the last 30mins. Headed up the Northern Beaches, eventually turning around at the 60min mark a little past Avalon Beach. Until this point my Avg. Spd was around 33kph, however I didn't realise I had a tailwind and, of course, the return journey is more uphill than down. Ended up riding 70mins for the return journey. HR was low throughout, then higher in spin.
TRAINING:
AM#1: 2hour 10min cycle (67km). Avg HR 143BPM. Avg Speed 30.8kph. Included 3 x 30sec 'single leg' drill + 3 x 1 min 'scrape' drill.
AM#2: 85min spin. Avg HR 156BPM.
Saturday, October 4, 2008
STRIDERS 10k, HOMEBUSH
Warm stormy weather for the race today. The road was soaked from the storms that started up at about 5am in the morning, however during the race the worst we came across was a light drizzle.
Started off well with a group of three leading out at around 3:00/km, another group of two a little bit behind, and myself just off the back. Ran by myself with the duo in sight for the first 4km, until Keith Bateman ran past. This worked out quite well as it gave me someone to chase. Kept within range despite slowing over the second half, and was able to get back onto his heels with 1500m to go. Heading into the home stretch I had a red hot go of trying to overtake Keith however it seemed everytime I put the surge in he would respond from the front- maintaining his lead. Lost out in the sprint finish, and came across in just over 34mins (34:01 for 7th place).
A little disappointed with the time, however the place was good. The course had quite a few hairpin turns, and the gravel section was turned into a slippery sludge by the rain. Back started to sieze up around the half way mark however it did not force me to slow dramatically (or pull out!). As I write it is still a bit stiff. Must keep on top of the treatments and rehabilitation exercises. Will look torwards Lane Cove in November for a PB.
Good showing by ERS athletes Jeff A, Tim B and Brett M. Vikki Q ran a sub 50 and Peter Fogale had a great time as the 55min pace setter. By far the highlight for the day was my Diana running her first Striders 10k and smashing the 50min mark with a 48:36! Incrediably proud of her. She will be looking for a PB at Lane Cove next month too!
RACE:
1) 10min progressive w/up (5:00/km down to 3:00km). Drills (2 x knee lift #1, 2 x high knees)
2) RACE 34:01 (10.11km), 16:44 (5k split) 17:17 (10k split). Avg HR 186BPM (192BPM MAX). Avg Spd. 3:22/km.
3) 10min c/down. 15km total.
Started off well with a group of three leading out at around 3:00/km, another group of two a little bit behind, and myself just off the back. Ran by myself with the duo in sight for the first 4km, until Keith Bateman ran past. This worked out quite well as it gave me someone to chase. Kept within range despite slowing over the second half, and was able to get back onto his heels with 1500m to go. Heading into the home stretch I had a red hot go of trying to overtake Keith however it seemed everytime I put the surge in he would respond from the front- maintaining his lead. Lost out in the sprint finish, and came across in just over 34mins (34:01 for 7th place).
A little disappointed with the time, however the place was good. The course had quite a few hairpin turns, and the gravel section was turned into a slippery sludge by the rain. Back started to sieze up around the half way mark however it did not force me to slow dramatically (or pull out!). As I write it is still a bit stiff. Must keep on top of the treatments and rehabilitation exercises. Will look torwards Lane Cove in November for a PB.
Good showing by ERS athletes Jeff A, Tim B and Brett M. Vikki Q ran a sub 50 and Peter Fogale had a great time as the 55min pace setter. By far the highlight for the day was my Diana running her first Striders 10k and smashing the 50min mark with a 48:36! Incrediably proud of her. She will be looking for a PB at Lane Cove next month too!
RACE:
1) 10min progressive w/up (5:00/km down to 3:00km). Drills (2 x knee lift #1, 2 x high knees)
2) RACE 34:01 (10.11km), 16:44 (5k split) 17:17 (10k split). Avg HR 186BPM (192BPM MAX). Avg Spd. 3:22/km.
3) 10min c/down. 15km total.
FRIDAY, OCTOBER 3, 2008
Missed the boat this morning due to a late night, so settled for training in the evening. Cycle on the wind trainer where I could keep the intensity under control, followed by a jog through. Took the run as I would take a warm up before a track session- gradually increasing my pace. The sub 3:30/km stretch felt great. HR was high but the legs felt strong. I feel as though I have my mojo back and am looking forward to the race tomorrow. No GPS run data as the satellite didn't pick up after the cycle indoors.
TRAINING:
PM: 1 hour cycle (wind trainer). Avg HR 152BPM. PLUS 20min run (~5km) Avg HR 154BPM.
Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec holds each side
(15sec recovery)
Missed the boat this morning due to a late night, so settled for training in the evening. Cycle on the wind trainer where I could keep the intensity under control, followed by a jog through. Took the run as I would take a warm up before a track session- gradually increasing my pace. The sub 3:30/km stretch felt great. HR was high but the legs felt strong. I feel as though I have my mojo back and am looking forward to the race tomorrow. No GPS run data as the satellite didn't pick up after the cycle indoors.
TRAINING:
PM: 1 hour cycle (wind trainer). Avg HR 152BPM. PLUS 20min run (~5km) Avg HR 154BPM.
Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec holds each side
(15sec recovery)
THURSDAY, OCTOBER 2, 2008
Rest day today. First day of no training for 6 weeks or so. I actually missed it to be honest! Hopefully it will inspire me to get back into the training with gusto. It is also not bad timing considering the Striders 10k at Homebush is this weekend. Will try to do a sharpening session tomorrow in preparation.
NO TRAINING
Rest day today. First day of no training for 6 weeks or so. I actually missed it to be honest! Hopefully it will inspire me to get back into the training with gusto. It is also not bad timing considering the Striders 10k at Homebush is this weekend. Will try to do a sharpening session tomorrow in preparation.
NO TRAINING
WEDNESDAY, OCTOBER 1, 2008
Struggling for motivation these days. Had a relatively relaxed training day with only the spin class in the evening. HR a little high (was not pushing it- just ended up that way). Felt good afterwards, and decided that giving my body a break is not such a bad thing (so long as I get stuck into it again soon).
TRAINING:
PM: 40min spin. Avg HR 155BPM
Struggling for motivation these days. Had a relatively relaxed training day with only the spin class in the evening. HR a little high (was not pushing it- just ended up that way). Felt good afterwards, and decided that giving my body a break is not such a bad thing (so long as I get stuck into it again soon).
TRAINING:
PM: 40min spin. Avg HR 155BPM
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