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.