Easy morning saving a little bit of energy for tomorrows sprint triathlon at Kurnell. 20min run with running club then a 40min spin at more of a moderate intensity. HR was way too high in spin and I struggled to keep it down. Perhaps I just needed to blow out the cobwebs from the enforced rest day yesterday.

TRAINING:

AM#1: 20min run (3.7km). Avg HR 140BPM. Avg pace 5:24/km.

AM#2: 40min spin. Avg HR 158BPM (185Max).

FRIDAY, NOVEMBER 28, 2008

One of those days where nothing seemed to work in my favour training wise. Ended up puttering around trying to organise a session but it did not eventuate.

TRAINING:

REST DAY

Very tough speed session around the Tunks Park track this morning. The nature of the workout (40min session with brief rest between efforts) turned it into a good endurance builder as well. My 200s to start were not that flash (only one under 2:30/km pace) and I really struggled in the final 200s as well. The 400s felt very hard and over the final 4 reps I could feel my legs blowing up towards the end. Vlad was a little behind, however he was killing the 400s on Tuesday (the session I missed out on) coming in around the same times I was today (even faster on some I believe..). The times were around 2 secs faster than when I last performed this session 2 months ago, which is very pleasing.

Angela was in her element, absolutely slaughtering the early 200s, then coming back to lead out the final 200s. Jo S was right on her tail (not only can she climb, but she is a very handy sprinter too!), and on the final rep Scott A pulled out a ripper to give Angela a good push. Kim was the pace maker for the 400s running hard from the front, with Debbie T and Vikki Q demonstrating brilliant leg turnover to close the gap over the final 200m.

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 200m (on the 2:00), 8 x 400m (on the 3:00min), 4 x 200m (on the 2:00)
3) 5 min c/down. 12km total for session.

4 x 200m
1) 32.04 (210m) (2:32/km)
2) 31.77 (209m) (2:32/km)
3) 31.72 (208m) (2:32/km)
4) 31.55 (213m) (2:28/km)
8 x 400m
1) 1:12 (438m) (2:45/km)
2) 1:10 (450m) (2:37/km)
3) 1:11 (441m) (2:42/km)
4) 1:11 (441m) (2:41/km)
5) 1:11 (443m) (2:41/km)
6) 1:11 (439m) (2:42/km)
7) 1:11 (438m) (2:44/km)
8) 1:10 (444m) (2:38/km)
4 x 200m
1) 32.55 (206m) (2:38/km)
2) 32.14 (208m) (2:35/km)
3) 32.14 (211m) (2:32/km)
4) 31.83 (209m) (2:32/km)

Previous '400s' Session (Sep 23)
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)

Core:
1) Supine Cycle. 80/80/80
2) Bridge. 3 x 45sec holds.
(15sec recovery)

Tip top energy levels this morning as Vlad and I headed out for our Wednesday morning ritual (minus the rain). The conditions were actually quite nice- a little cool, overcast, but no rain. Headed out to Berowra then came back via Bobbin Head. Included 20mins of threshold cycling between 50-70mins. It felt pretty fast and very tough, with Vlad and I taking 1min turns pacing on the front- neither of us slipping into the draft zone (as tempting as it was) in order to simulate race conditions. It was actually a pretty good sharpening session for the Kurnell Sprint this Sunday. The rest of the ride was pretty cruisy, performed at the lower ranges of our aerobic zones. Bike setup felt fantastic (courtesy of Mark Newton).

Popped in a 40min run after the ride. Started the run around Tunks at a decent pace, however the fatigue slowly crept up and I was happy to call it quits when I did. Legs and back were a little stiff over the final 20mins.

TRAINING:

AM: 2hour 10min cycle (67.1km). Avg HR 136BPM (180Max). Avg Spd. 31kph. PLUS 40min run (10.6km). Avg HR 160BPM (169Max). Avg pace 3:48/km.

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

TUESDAY, NOVEMBER 25, 2008

Did not participate in ERS this morning as I was saving myself for a track session with coach Mark Newton and his triathletes. I later found out that he was not running a session that evening so the day turned into a bit of a rest day. I did have a 20min run in the morning, which felt pretty good. My HR was well down, and on some sections I found myself holding around 3:35-3:40pace at 160BPM. I think I would have had some cardiovascular drift if the run went for any longer, but it was good to get a nice therapeutic run in.

TRAINING:

AM: 20min run (5.1km). Avg HR 150BPM. Avg pace 3:58/km.

No data for any of the spin classes as the Garmin ran out of battery half way through the morning spin, and I forgot to pick it up from the charger for the evening spin. Generally felt ok cycling in all classes, just keeping it aerobic with the odd surge here and there. Cut the swim short as I was dying.

TRAINING:

AM: 40min spin PLUS Swim Session (1k)

Swim Session:
> 500m w/up
> 5 x 100m (on the 2:30)

PM: 80min spin.

SUNDAY, NOVEMBER 23, 2008

Miserable riding conditions this morning, with the wind seemingly blowing into us no matter which way we were riding. The only relief from the wind experienced by Aaron, Vlad and myself was in the shelter of the National Park when climbing out of Akuna Bay. I copped a flat tyre 20mins into the ride, and after a late start and influenced by the conditions, we packed it up after 3 hours. Felt ok physically, but didn't really want to be out there this morning. HR monitor was playing up again (244BPM Max), so I am not sure if the HR Avg is so accurate.

TRAINING:

AM: 3hour cycle (87km). Avg HR 140BPM. Avg Spd 29kph.

Had a reduced load of training this morning to keep my legs fresh for a Club 1500m track race at Homebush, however I never made it out there as I got stuck running some errands. The day started off still and sunny, but by the afternoon it was incredibly windy so it would not have been very pleasant racing in those conditions anyway.

TRAINING:

AM#1: 20min run (3.8km) Avg HR 136BPM. PLUS drills and run throughs (2 x knee lift #1, 2 x knee lift #2)

AM#2: 40min spin. Avg HR 137BPM (159Max).

Headed to Lane Cove Aquatic Centre for a swim this morning, with the aim to build a bit more endurance. Kept the recovery between reps shorter than usual (10-20secs). As a result, my speed did not improve as the distance decreased, however I did manage to get through the session in just over 50mins. Am looking forward to squad work in order to improve my technique.

Flat 40min run around Tunks in the evening. First few minutes felt slow and painful, with a tight R. achilles (has been giving me grief lately), first signs of what seems to be shin splints (must stretch and massage a bit more), and the gash on my toe from when I cut it yesterday (walking around in thongs). After that the run felt OK, tapping along at a decent pace tucked inside my aerobic threshold. HR behaved itself and kept down for most of the run.

TRAINING:

AM: Swim Session (2.6km)
> 500m w/up (free)
> 4 x 200m
> 6 x 100m
> 8 x 50m
> 300m c/dwn (free)

MIDDAY: 42min spin. Avg HR 153BPM (180Max)

PM: 40min run (10.4km). Avg HR 157BPM. Avg Pace 3:51/km.

Training on the Tunks Park northern slope as the oval was closed due to the wet weather. Felt quite ordinary, once again not much zip. Despite this the times were an improvement on last months lactate hill session. Legs were really dead in the final reps and it was a struggle to hold the consistency. Just as well I had Vlad pushing me (coming in 5-15secs behind).

No sprints today as we were running late, however we did sneak in an extended cool down which will everyone will probably be grateful for come tomorrow. Sarah P had a fantastic session, running with Vlad and myself for the first 5 reps (although finishing around 10-15secs behind Vlad on the reps). Going into the 6th rep with an extended recovery she managed to whip in a 2:53 effort. Very exciting! She definitely has the potential to serve it up to some of the elite women in NSW within the next few years.

Scott A, Luke H, and Angela N were working very well together, with Scott working every inch of the way up the hill to keep everyone honest. Luke pulled out a brilliant final rep, charging at the hill like a bull would a matador.

Met up with Mark Newton, guru triathlon coach, to sort out my bike setup. After fiddling around with my position, we had a good chat about training. He reckons I should get stuck into some Olympic distance triathlon while I am young and have some speed, and then target the HIM distance when I am a bit older. He also supports the idea of hitting up a swimming squad, and has recommended some running squad training with some of the elites such as Peter Robertson and Christian Kemp! Although I would be blown off the back by these guys, it would be a good experience to try and stay with them for a bit.

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 knee lift #2, 2 x high knees).
2) 6 x 800m hill efforts (400mup/400mdown) (each rep going off on the 5:00min)
3) 10 min c/down. 13km total for session.

6 x 800m hill efforts (400up/400down)
1) 2:38 (829m) (3:11/km)
2) 2:39 (831m) (3:12/km)
3) 2:38 (832m) (3:10/km)
4) 2:42 (835m) (3:14/km)
5) 2:43 (833m) (3:16/km)
6) 2:42 (829m) (3:16/km)

Previous Session (23/10/08)
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)

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

WEDNESDAY, NOVEMBER 19, 2008

Very wet start to the day with a 50min ride in pouring rain. The plan was a 2hour ride, however after 25mins Vlad and I turned around to head home to finish the session on the wind trainer. Only managed 30mins on the WT, with 10mins threshold as oppsed to the planned 50. Felt drained, as though I had nothing to give. Will rest up and try to get in a good session on the track tomorrow.

TRAINING:

AM: 50min cycle (26.7km). Avg HR 142BPM. Avg Spd. 31.8kph. PLUS 30min cycle (wind trainer). Avg HR 142BPM (included 10mins threshold cycling).

Very tired during the session, but happy to have completed it. There were too many moments where I felt like dropping out. Gradually got slower over the fartlek efforts, generally starting well with the 1000m efforts, losing it over the 800s and 600s, then finishing well on the 400s. I really should get slightly faster as the distance decreases. The 2nd set was a fair bit slower (fatigue seeping in), however the 400m finish was good. Legs were definately feeling the pinch from Sunday's race. 200m easy was run in around 55-60sec. Vlad finished each run around 150m behind.

The sprints felt very slow and the hypoxic component was a major struggle, however I managed to just make all three. Was surprised that the first two were under 2:30/km pace. I was sure they would be closer to 2:40/km.

Fantastic group running from Pete F, Brett M and Steve B (who, along with fellow ERS athlete Neil J, raced Nepean Tri on Sunday). The highlight was the final 400m effort, with Pete hitting an early lead and pushing hard from the front to hold it to the line. Brett and Steve were bearing down on him like a pack of baying hounds.

TRAINING:

AM#1: ERS Track Session
1) Easy 10min walk/jog + 15min progressive warm up (4:30/km down to 3:30/km). Drills (2 x knee lift #1, 2 x knee lift #2, 2 x high knees).
2) 2 x 3.6km fartlek runs (200e, 1000h, 200e, 800h, 200e, 600h, 200e, 400h) (3min recovery b/ween efforts)
3) 3 x 200m efforts (last 40m hypoxic effort) (on the 2:00)
4) 5 min c/down. 15km total for session.

2 x 3.6km fartlek runs
1) > 3:11 (1110m) (2:53/km)
> 2:36 (891m) (2:56/km)
> 1:57 (670m) (2:56/km)
> 1:14 (438m) (2:51/km)
2) > 3:16 (1100m) (2:59/km)
> 2:40 (888m) (3:00/km)
> 2:01 (672m) (3:01/km)
> 1:14 (451m) (2:46/km)

3 x 200m efforts
1) 31.26 (219m) (2:23/km)
2) 32.02 (215m) (2:29/km)
3) 32.27 (211m) (2:33/km)

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

AM#2: 40min spin. Avg HR 158BPM (184Max)

Felt good in the morning spin, if not lacking some power and speed. HR rose gradually and kept it mostly within limits. Swim session was a struggle and not entirely quick. Once again I was lacking power, and the shoulders (as well as back of neck) were sore from yesterday. Times not as sharp as session performed last week, however I suppose if I had a hard track running session this morning the times wouldn't be too crash hot either. Legs felt quite fatigued after evening spin, although I did not push too hard.

TRAINING:

AM: 42min spin. Avg HR 149BPM. PLUS Swim Session (2km 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 200m (on the 4:00)
> (3:25,3:29,3:28,3:28)
6) 300m c/down (50m back, 50m free)

PM: 84min spin. Avg HR 143BPM (174max).

Upon reflection of yesterdays performance I have worked out a 3 step action plan to help me improve:

1) Join Thompson Swim Squad at Lane Cove Aquatic Centre. Diana has been on my case for ages to join a squad. She is on the money, and it is time I listened to her advice.

2) Book in for a bike fitting with HERT Performance. Vlad had his TT bike position adjusted by these guys.

3) Maintain running mileage at 40-50km p/week (3-4 sessions). This is the area that needs least improvement, but it is hard to let go of as it is my security blanket.

NEPEAN TRIATHLON (1/30/10)

Woke up bright eyed and with plenty of nervous energy for my first triathlon of the summer season. Generally I was feeling OK. My back had been stiff but I managed to stretch and release it a fair bit in the morning, my legs felt moderately rested, however my shoulders were a little sore (from PT boxing the previous day). With Diana at my side we headed out to Penrith, getting there at around 6am for the 7am start, which I soon realised was too late. The parking was a 15min walk from registration, so I was a little rushed setting up in transition (I only just made it out before they closed the area). As a result I had no time for a warm up of any kind.

As there are so many components to talk about in a triathlon race, I have split them into sections and analysed them below. There were many positives and negatives to come from the race. I will try and work on my weak areas and fine tune my strengths at the Kurnell triathlon at the end of the month. The time and overall placing was OK-ish. In general, I was a little disappointed as I didn't hit many of the goals I had set for myself. In the end it was just a tune up race and now I know where I stand and have a better idea on what I have to do to improve.

SWIM:

Kitted up in my wetsuit, I swam a few strokes before moving towards the start line. Treaded water for a few minutes before the gun went off and it was on. Within 50m I copped a stray arm to the head which dislodged my goggles. Stopped to put them back on and then continued before realising there was water trapped in them. Stopped twice more upon becoming sandwiched between two swimmers who had closed on me. I was putting in a fair bit of effort and was really struggling towards the end. I had a couple of guys swimming near me who I could keep pace with, and I even managed to overtake a few swimmers in the final stages. I probably need to muscle up a bit more to the other swimmers and hold my ground (or water as it were).

T1:

Moved well from the water to the transition area and located my bike quickly. My bloody wetsuit became stuck around my forearms and I had a hell of a time getting it off. Definately not the quickest transition. Popped on the headband, glasses and helmet well enough and took the bike to the course.

BIKE:

After building up some momentum I slipped my feet into the shoes previously attached to my pedals. Was happy with this transition, however with practice I will be able to do it in a much smoother fashion. Legs were tired from cycling within the first km (I know, they should be tired when racing, but so early?), and felt heavy the whole way. Not sure if my bike set-up has anything to to do with it, but I should get it checked out. Struggled to get into a rhythm and cruelley, when I did hit a good rhythm, 30secs later there would be a hairpin turn. Noticed in the 2nd lap that I cycled much faster in an easier gear with a faster cadence. Passing people the whole way (a testament to my poor swim). Was slowed over the 2nd lap going around corners as there were many more people on the course taking up available space. Slipped the feet out of my shoes before T2, however once again I can do this better with more practice.

T2:

Shocker. Ran past my transition set up before running back again and locating it. Must remember to use a REALLY bright towel or some other marker. Got the shoes on quickly and shot out the run exit.

RUN:

Legs were leaden heading out onto the flat 2 lap course. Was not to sure how hard to push as I was already feeling pretty fatigued, however I soon developed a good rhythm. Tried to focus on holding good technique and catching the people in front of me (once again, the result of a poor start to the race). Upped the ante with about 4km to go, and then pushed hard with around 2km to go. Picked up a few more runners who tried to go with me, however I was feeling strong and they soon dropped off. Had a hiccup going into the second lap where I missed picking up the band indicating I was on my second lap. Had a start stop moment, however the volunteer was great, telling me to keep running while she ran beside me to give it to me. Shoes were bloodied and feet were blistered at the end. This was OK over 10k, however I will wear socks for Canberra HIM.

NEPEAN TRIATHLON:

> 1:43.43 (31st overall, 6th in 20-24 AG)

> Swim: 18.08 (210/13)
> Cycle: 51.18 (66/6)
> Run: 34.16 (8/3)

Disapponted with the swim and cycle, however the run was a nice surprise. Compared to the people in the Top 10, I was around 5mins behind on the swim, 5mins behind on the cycle, and 2mins behind on the run. In the end this is only the 2nd triathlon I have completed, so with more racing experience and fine tuning of my training I am sure I will improve. I definately need to spend more time training my swim leg.

An easy morning of run club/spin. No hard efforts, keeping to Maffetone, getting a sweat up and moving the body for a little bit. Rest in the afternoon.

TRAINING:

AM#1: 20mins running (15min run + 5min run) (4km). Avg HR 132BPM. Avg Pace 4:59/km.

AM#2: 40min spin. Avg HR 144BPM.

Took the wind trainer and bike Down to Tunks Park to practice my bike /run transition before Sunday. 45 min recovery/aerobic session involving 10mins on the bike followed by a 5 min run (covering around 1.3km @ 3:50-4:00/km). The main aim of the session was to practice riding down on the aerobars which I had put on the bike just yesterday, and transitioning into and out of the new cycling shoes Diana bought me as an early birthday present (very stylish Shimano TR51's!). The shoes are designed to assist triathletes with their trainsitions. They have a nice wide mouth, big velcro strap, and a springy sole so it is easier to fit the foot in when riding.

TRAINING:

PM: 45min Brick Session (10min cycle, 5min run x 3). Avg HR 151BPM (171Max).

X-Country has never hurt so much. 4 x 2000m efforts over the Tunks Park course (2 x 1000m laps) with a bit over 2 min recovery. Was really determined to perform better than last time, and I was happy with the result: 37sec faster over the same distance (session total) and my slowest time was still faster than my fastest time from Oct 16th. It is hard to improve heaps on the course due to all the switch backs and hairpin turns, however I tried to focus on accelerating hard out of the corners and picking up a faster pace on the straights.

Gradually worked into the 1st effort (feeling a little sluggish to start), got through the 2nd with a bit more discomfort, and pushed the 3rd quite hard to maintain the decent times. Really tried to wind up the final km of the 4th rep, digging very deep and eventually falling to the ground with exhaustion when I crossed the line. The accumulated fatigue was biting very badly towards the end, however I tried to maintain good form and forefoot strike.

Vlad was feeling the effects of the 'shock phase', and in particular the race from the weekend coupled with the past 2 days of hard training, finishing 10-20sec behind on the reps. Jo S was also suffering a little today, however that did not stop her from floating up the grassy hill at an incrediably brisk pace. She seems to be a natural hill runner. Steve B and Angela N were quite impressive with their finishing speed over the final stages (with Steve also ripping up the 200s at a bloody fast pace, closely followed by Jodie F whose speed is looking great at the mo). Debbie T and Kim C had a great battle over the final XC effort.

Speaking of the sprints, I was very happy with my efforts- some of my fastest yet. My next running race is a 1500m on track so hopefully I will get a decent time (would LOVE <4:05). However it is a matter of taking it easy over the next couple of days in preparation for the triathlon on Sunday. I definately need the rest.

A special mention to both Pete F and Brett M who raced the J.P Morgan Chase (5.6km) corporate challenge last night in PB times, AND backed up for the session this morning. Animals!

TRAINING:

AM: ERS Track Session
1) Easy 10min walk/jog + 15min progressive warm up (4:30/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) (on the 2:00)
4) 5 min c/down. 16km total for session.

4 x 2000m X-Country Runs (8100m in 26:35)
1) 6:36 (2020m) (3:16/km) (174BPM Avg)
2) 6:41 (2030m) (3:18/km) (180BPM Avg)
3) 6:40 (2030m) (3:17/km) (181BPM Avg)
4) 6:38 (2020m) (3:17/km) (182BPM Avg)

3 x 200m efforts
1) 30.14 (216m) (2:19/km) (PB!)
2) 30.67 (211m) (2:25/km)
3) 30.85 (211m) (2:26/km)

Previous Session (Oct 16th) (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)

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

My legs felt like they had been beaten to a pulp by the end of this mornings training. This was largely due to the 3 x 15min 'power efforts', involving cycling in a heavy gear at a lower cadence of 60-80RPM (normally around 80-100RPM). The legs were burning terribly, however my HR remained in check. The aim of these efforts is to increase power on the bike. They are actually not that fast (definately not as fast as threshold efforts) so I was surprised when the data revealed that this morning was my fastest training ride yet (averaging just under 33kph).

We started the 3rd effort at the base of Bobbin Head, carrying on over the top and up Bobbin Head Rd. I took a split of the Bobbin Head hill out of curiosity, and was surprised at how fast it was: 18sec quicker than when I last performed a Maffetone TT up it in September. This was very interesting as my HR was generally nowhere near my limit (it did creep up there towards the end). This was probably in part due to the lower cadence which places more demand on the muscular system rather than the cardiovascular (heart and lungs) system.

Not sure how to interpret this data. Perhaps I am faster with a heavier gear and lower cadence (al la Jan Ullrich rather than Lance Armstrong)? If so it does change my approach to training and racing. It would be very hard to run after such heavy cycling however. Perhaps it is just an adaptation to training over the past 8-6 weeks? I will have to perform a Maffetone TT next week to work this out. If it is faster (sub 10min) it is likely that it is an adaptation. If it is the same or slower then it looks like I am 'Jan Jnr.'

Vlad was cycling quite well this morning, looking very strong. That is back-to-back quality sessions for him. It seems the training program he is working through is providing the results he is after. Managed a 20min run after the ride before my legs told me enough was enough. Will get in more running tomorrow and on Friday, however I thought it best not to go overboard this morning in anticipation of the Nepean Triathlon ('B' race) this Sunday.

Swim in the evening felt good. The times look quite good to me (I am not sure how as I have not been training very much in the pool). Will look to maintain this swimming frequency until Canberra. Spin was controlled. HR average looks a little high but that is probably due to the swim before hand. Did not go over Maffetone very often.

TRAINING:

AM: 2hour 10min cycle (71.2km). Avg HR 144BPM (Max167). Avg Spd 32.9kph. Included 3 x 15min 'power efforts'. Included 3 x 30sec 'single leg' drill each leg + 3 x 1min 'scrape' drill. PLUS 20min run (5.2km). Avg HR 154BPM (Max163). Avg Pace 3:54/km.

Bobbin Head TT (southern slope)
1) 10:14min (3.83km). Avg HR 153BPM. Avg Speed 22.5kph.

Bobbin Head TT Progression:
> 10:54 (160BPM Avg) (Sep 19)
> 10:32 (159BPM Avg) (Sep 26)
> 10:14 (153BPM Avg) (Nov 12)

PM: Swim Session (1.8km total) PLUS 41min spin. Avg HR 153BPM (174Max).

Swim
1) 500m free w/up
2) 2 x 200m (3:18,3:18) (on the 4:00)
3) 4 x 100m (95,94,96,95) (on the 2:30)
4) 4 x 50m (43,43,42,43) (on the 1:30)
5) 300m c/down (50m back, 50m free)

It was the start of our 2nd week of endurance (onto lactate next week), and the session lived up to its name. 3 x 3000m efforts (inspired by Saturdays race), which really tested the speed endurance. The times were alot better than when we last performed this session (Sep 4th), and the recovery time was 30sec shorter.

I led the first one from start to finish, hitting a good rhythm and feeling quite comfortable the whole way. 2 laps into the 2nd effort, Vlad 'the endurance man' Shatrov took the lead and really bumped up the pace. I was definately hurting and pushing to hold on. This was exactly what we needed as the pace was slowing a fraction. Snuck ahead over the final 200m to finish a snippet in front. I tried to pace out the 3rd effort for a bit but after 1 lap Vlad decided we needed a fuel injection and hit the front again. Was steeling myself to have a crack over the final 2 laps, however Vlad had the same idea but with 3 laps to go. This took a bit of sting out of my legs, so it wasn't until 600m to go that I hit the front to wind it up. Very surprised and happy with how well we ran today. The training seems to be working.

Cameo appearance by Rachael Galetti who is preparing for the Central Coast Half Marathon OR the run leg as part of a team at Canberra HIM. She was actually running quite well, proving that sneaky training does work! Adam L and Tim B were on fire, and Jodie F was serving it up Pete F and Brett M (who were serving it up to each other). Rose P was running very well too, giving Steve L.J a good shake.

The sprints were hard and fast, and the first one was one of my fastest ever. In the 2nd I slowed a little, and on the 3rd a great big brute of a dog tried to jump all over me. Despite this the time was still OK (I remember thinking as I heard the dog coming up behind me 'Damn! Tim is catching me!). That probably gave me a little kick along.

Went quite hard in spin, however the Tuesday mid morning class is probably the time to do it. I can recover over the rest of the day in time to hit up a hard cycle/run Wednesday morning.

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 12:00).
3) 3 x 200m sprints (last 40m hypoxic effort) (each effort on the 2:00). 5 min c/down. 16km total for session.

3000m efforts:
1) 3070m in 9:28 (3:05/km)
2) 3080m in 9:35 (3:07/km)
3) 3080m in 9:46 (3:11/km)

3 x 200m efforts (each effort on the 2:00min).
1) 30.14 (215m) (2:20/km) (PB!)
2) 31.26 (206m) (2:32/km)
3) 30.62 (205m) (2:29/km)

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

Previous Session:

3000m efforts (each effort on the 12:30):
1) 3050m in 10:03 (3:18/km)
2) 3040m in 10:01 (3:18/km)
3) 3010m in 9:55 (3:18/km)

AM#2: 41min spin. Avg HR 158BPM (Max185)

The weekend of reduced training seems to have done me some good. Felt fairly energetic heading out to Willoughby for spin and a swim. Felt good to get the legs turning over and the HR up in spin, although the nature of the workout at the moment (sprints) means I am finding it dificult to stay under the Maffetone limit (ill just have to try harder, or maybe not as hard...?).

First semi-decent swim session I have done in a while, and the times for the 100m efforts were actually quite good compared to what I have done previously. Hopefully this gives me motivation to hit the pool more often.

TRAINING:

AM: 42min spin. Avg HR 151BPM (179Max). 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:(93,94,94,95)
6) 200m c/down (50m back, 100m free)

PM: 83min spin. Avg HR 147BPM (182Max).

SUNDAY, NOVEMBER 9, 2008

Had a late night last night, not getting home until around midnight so my morning training was thrown off. Probably a good thing as I was still feeling a bit lethargic and over done. Ended up just doing double spin (which felt like more than enough anyway) and taking the rest of the day off training. Tomorrow is the start of a new training week anyway. Will get my head down and try to string together a few good days of training.

TRAINING:

AM: 82min spin. Avg HR 147BPM. (180Max)

NSW 3000m CHAMPIONSHIPS

Took the morning run club and spin quite easy in preparation for the 3000m Championships at Homebush in the evening. We ran on the SOPAC Warmup Track- the first time I have raced on track since 2002. I forgot how frenzied the pace can become. Very different to road racing.

I was drawn into the 'C' grade race, however after looking at the starting list I realised there were some very good runners in there, so the times would be pretty fast. Started in the outside lanes and got off to quite a good start, slotting into 4th position at the crossover at 100m. For the first km the pace felt quite leisurley, and I actually felt like picking it up a fraction. I was however boxed in at the time by a runner pushing ahead to 4th place, relegating me to 5th. The second 2km is where it started to hurt and when my pace started to drop off. Tom Highnam ran up behind me and with 800m to go started to edge past. I ran on his heels, passing the bloke who boxed me in earlier, and just tried to wind it up towards the finish. Found myself seizing up over the last 600m. Not sure if it was back related, or just everything! Must try to concentrate on maintaining a smooth technique in the future.

I actually didn't get much faster over the final lap, although it felt bloody tough. Finished in 5th place (3 secs behind Tom in 4th) in 8:54.42. Not sure what to think of the time. It was an OK run- not really happy or unhappy with it. I think with more track racing practice I will be able to bring that time down. I don't think I really had the animal edge today to drive myself into the ground over the final stages. I also think I slotted into a steady rhythm over the second km when it started to hurt. This is where I really need to chase the pain and push harder in order to maintain momentum. No place for conservation strategies over this distance!

Both myself and Vlad (9:03 with a cold and off a heavy training week!) had some fantastic support from the ERS crew- Diana, Debbie T (+ Phil), Kim C, Jeff A and Luke H. Luke was responsible for taking the splits listed below (confirmed by ANSW) so I can see where I lost it! The first 200m was impressive I think...

TRAINING:

AM#1: 10min easy jog (5:00/km). 6 x 10sec run throughs and drills. 10 min easy jog (4:30-5:00/km).

AM#2: 40min spin. Avg HR 135BPM (MAX 155).

RACE (PM):

1) 5-10min w/up (4:30 to 5:00/km). 8-12 x 5-10sec run throughs + some general drills and jogging.

2) RACE: (3000m) 5th place in 8:54.42

Splits:
> 33.2
> 1:09.28
> 1:10.17
> 1:10.36
> 1:13.16
> 1:13.92
> 1:12.81
> 1:11.52

FRIDAY, NOVEMBER 7, 2008

Day of total rest. Was feeling a bit shell shocked from the training over the past 3 days, and I feel as though I overreached in yesterdays session. Decided to rest up, recover and take stock. Last rest day I had was about 4 weeks ago, so one a month is probably not too bad.

TRAINING:

REST DAY

My oh my it hurt today. Despite feeling decent in the warm up, I definately felt the effects of the hard training from yesterday and the accumulated fatigue from the past 10 days of 'shock phase' training. I also went too hard in spin yesterday evening. I felt strong whilst doing it, but I should know by now that I will pay for it the next day. Managed to hold sub 3:15-3:20/km pace for all surges, often holding sub 3:05/km pace in the shorter ones (1's and 2's). Recovery was between 3:40-4:00/km pace. Bent over double by the end of the final set. Felt the stich from Tuesday scratching under the surface, but it never eventuated to a crippling pain.

Will replicate this session in January and compare the progression. It was a good endurance set, particularly having to back up from 5min to 4min of hard running with the brief 1min recovery. Sprints went well again today, all under 2:30/km pace. Hypoxic section feels alot better. May try extending it to 45-50m soon.

Sarah P was running fast, and a solid group often led out by Steve B and featuring Brett M, Adam L, Tim B, and Jodie F were not far behind. Angela N was caning the sprints, and Tim thrashed the first one before leaving for work. Numbers were a little short today- Vlad S and Pete F out with flu, Steve L.J with calf issues, Jeff with shin splints and Neil who is missing in action (not to mention James B who will be out for a while with a knee injury). Must refer them all to Jobe for some treatment. Along with osteo David, he seems to keep me on track!

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 knee lift #2, 2 x high knees).
2) 2 x 20min pyramid fartlek runs (1e, 1h, 1e, 2h, 1e, 3h, 1e, 4h, 1e, 5h//1e, 5h, 1e, 4h, 1e, 3h, 1e, 2h, 1e, 1h).
3) 3 x 200m efforts (last 40m hypoxic effort). 5 min c/down. 19km total for session.

2 x 20min fartlek runs (2min walk recovery b/ween sets)
1) 6.01km. Avg HR 181BPM. Avg Spd. 3:20/km.
2) 5.93km. Avg HR 183BPM. Avg Spd. 3:22/km.

3 x 200m efforts (each effort on the 2:00min).
1) 30.31 (209m) (2:25/km)
2) 31.22 (211m) (2:28/km)
3) 31.13 (212m) (2:27/km)

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

Hit up a solid 2 hour ride with Vlad this morning, incorporating 40mins of threshold cycling taking 90sec turns on the front. Vlad has a cold sneaking up on him, so I covered a few of his surges, taking 3 x 4 1/2 min surges during the 40mins. It was acually one of the fastest rides I have performed recently, made even more impressive by the fact that we started off quite slowly. At the Turramurra Cyclery check point we were around 2mins slower than previous rides (normally crossing between 30-31mins, we crossed in 32:40 today).

Felt quite strong today, however the efforts were hard and the legs burned. HR did not go over 175BPM, but I was suffering. We were hitting 45kph on the flats, and on a slight downhill it was no problem hitting and holding 55-60kph. HR monitor was going beserk during the first 10mins of my ride (apparently I maxed at 233BPM. Hmmm.. To much coffee?). Obviously bogus data, however my average HR at the end was still impressive given the nature of the workout.

Legs were heavy but not too bad during the run, and the back held up well. Calves were quite tight. HR crept up above Maffetone over the final 15-20mins and I found it hard to bring it down whilst maintaining pace (possibly due to the hard cycle? Or maybe the wine and lamb shanks from dinner last night?). Will replicate this workout (without the threshold cycling) on Friday and try to lower my HR during the run. I will be tired for Saturday's 3000m, but that is why it is classified as a 'C' race. To hell with it, Canberra HIM is the goal.

Had a chance to look at Diana run around Tunks this morning. Her technique is looking good. She has a nice, smooth, efficient looking gait. Her endurance is obviously improving from week to week.

TRAINING:

AM: 2hour cycle (65.8km) (including 40min 'threshold' pace). Avg HR 148BPM. Avg Spd 32.8kph. (Included 3 x 30sec 'single leg' drill each leg + 3 x 60sec 'scrape' drill) + 40min run (10.3km) Avg HR 161BPM (MAX 170). Avg Pace 3:53/km.

Core:
1) Supine Cycle. 80/80/80
2) Bridge. 3 x 45sec holds
(15sec recovery)

PM: 40min spin. Avg HR 155BPM (184Max)

Well my session was a shambles. The plan was a 45min fartlek run (30sec easy, 1min hard), however at about 22mins a wicked cramp came up under my right rib cage. This forced me to gradually slow down to shuffling 6:00/km pace, after which I pulled the pin at 25mins and went for a 5min walk. Feeling better, I picked back up at the 30min mark with the intention of finishing the final 15mins, however I mis-calculated and finished after 14mins (I should have realised when I finished with a 90sec surge). Fortunately no one else took notice of my 'guidance'.

This was the first time I have had a stitch running since the Kurnell Sprint Triathlon in March. I tried to 'breathe' it out, but to no avail. Reasons for the stitch could be: 1) poor nutritional choices yesterday (only minor, however I did have an upset stomach in evening spin last night); 2) talking whilst running. As I talk when I run at all ERS sessions, it is most likely the nutrition. However I have also run after some less than wise nutritional choices, so perhaps it is a combination of the two mixed with a little bad luck.

In the end it was still a session involving fast running with a high heart rate and lots of sharp 1min surges. The surges were faster than 10k race pace (2:50-3:10/km) and the recovery was at marathon race pace (3:40-4:00/km). The 200s were quite fast for me, averaging under 2:30/km and maintaining hypoxic for all three. Hopefully I can take that speed to the track for the NSW 3000m Champs this Saturday.

Vlad belted out a solid run (despite experiencing the initial signs of an oncoming flu), backing up from a big weekend of running (and drinking at Derby Day). Jeff was once again leading out the peleton, with Adam L looking good not far behind. Scott A made his ERS debut. Fantastic to see he has not lost his killer instinct and willingness to drive himself into the ground at each training session. Dave 'the buffalo' Pound clocked up some valuable k's into those tree trunk legs of his, and Angela N was bloody impressive in the sprints (as usual).

Shambles continued into the day as I forgot my spin cycling shoes. Made up for it with a 40min session on the wind trainer in the evening. Legs were a litle fatigued and my HR stayed low for most of the session, however towards the end the HR crept to between 150-160BPM and I found a good rhythm with my legs.

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, 1 x high knees).
2) 1 x 25min fartlek run + 1 x 14min fartlek run (30sec easy, 1min hard).
3) 3 x 200m efforts (last 40m hypoxic effort). 5 min c/down. 18km total for session.

Fartlek runs (5min walk recovery b/ween sets)
1) 25min run (7.28km) (3:26/km)
2) 14min run (4.27km) (3:17/km)

3 x 200m efforts (each effort on the 2:00min).
1) 31.02 (213m) (2:26/km)
2) 31.29 (219m) (2:23/km)
3) 30.59 (207m) (2:28/km)

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

PM: 40min cycle (wind trainer). Avg HR 139BPM.

Morning spin at Willoughby followed by a recovery swim. Stayed mostly within my HR limit for the spin, and the swim was at a slowish recovery pace. I felt as though I was hitting a smoother rhythm towards the end. Legs felt a little better after. Felt strong in the evening spin, however I fatigued a little towards over the final stages (probably due to poor nutritional timing). I wasn't pushing it or looking for a hard session however. Just easy aerobic/recovery.

TRAINING:

AM: 40min spin. Avg HR 149BPM. + 500m swim (9:25)

PM: 80min spin. Avg HR 147BPM.

For the first time in quite a while I can say that I had some energy in the morning for training. Skipped out on the big ride in favour of a run with Diana around the Bay Run. Legs gradually fatigued and felt quite sore by the end (residual fatigue from yesterdays race). It is also the first run over 60mins I have done since training for Yeppoon HIM. I must try and get more of these in before Canberra HIM and 10,000m Track in February.

HR was a little too high for the given pace, probably due to body still being in recovery from racing, slight dehydration (which was confirmed when I downed 2L of water later on in double spin), and having to run around lots of people (stop/start/sprint to navigate around the various walkers/runners/cyclists). All in all a productive training morning. Diana ended up running 19.6km which is fantastic. Her endurance is building up very nicely.

TRAINING:

AM#1: 90min run (22km). Avg HR 160BPM. Avg Pace 4:06/km

AM#2: 90min spin. Avg HR 141BPM

STRIDERS 10k, LANE COVE

Felt fatigued upon waking, lacking any spring in my step or even nervous energy. The good news was that my tight right glute/hamstring was ok, seemingly remedied by the application of some Pain Away and by using the compression tights overnight. After the coffee and toast I felt a bit better.

Conditions were, to my tastes, perfect for racing. Warm but not hot, no breeze and a dry pitch. Within the first 500m a good group had shot off for a commanding lead. I stuck to my race plan (listed below) and found myself running with Tom Highnam. If I could stick with him I knew the time would be decent. We were also joined by another bloke (who turned out to be Saxon Moseley) who tacked onto the back. Felt comfortable (as comfy as it gets in a race I suppose) throughout, just sticking to the plan. Crossed 5km in 16:47- a solid time on this course.

Between 5-6km, Tom drifted off the back and Saxon came to my side. With about 3km to go he bumped up the pace and hit the lead, which suited me quite well. On the short hill with about 1800m to go I pushed up the pace and he ended up dropping off. I could see a blue singlet (which I later found out belonged to Anthony Murrell) ahead of me, however I was more concerned with keeping my rhythm together in the final stages.

I snuck a peak at my watch at the 9km mark which revealed a time of 30:00, so I knew a PB was within reach if I gave it a red hot go. From there on I picked up my cadence with the intention of pushing back the sprint finish to the final 400m. At this point Anthony was within strike, so I thought to myself 'dammit, be greedy, go for the scalp'. Managed to pull out a sprint finish to duck across the line in front of Anthony in a new PB time and a 33sec negative split. Stoked! The best part was that I did not have ANY back pain, not even stiffness. Very happy about that. Actually, the BEST part of my day was the waffle breakfast with my Diana post race.

Looking back I could probably improve by pushing the pace a fraction more during the first 8km. I don't think I could have made up much more time in the final 2km. Running of tangents went well, I had brilliant pacing and 'carrot' runners throughout, and conditions were ideal. Perhaps a taper may yield some more improvement.

Heaps of ERS runners flying the flag and running well: Adam L, Brett M, Pete F, Jodie F, Debbie L, Kim C were all amongst it with some impressive times. Tom Crasti was also at the pointy end of the race. Pete F had a brilliant sprint finish, displaying all the benefits of the speed work we have been doing at the ERS sessions.

RACE:

1) 10min w/up (4:00 to 5:00/km with 3 x 10-15sec surges @ race pace). 3 x 10-15sec run-throughs @ race pace.

2) RACE 33:01, 16:47 (5k split) 16:14 (10k split). Avg HR 183BPM (195BPM MAX). Avg Spd. 3:19/km.

TRAINING:

AM: 45min spin. Avg HR 150BPM

RACE PLAN:

0-2km: Smooth steady state, working into rhythm.
2-4km: Push slightly up hill and then back down, hitting steady rhythm on flat.
4-6km: Push slighly up hill, push hard on descent.
6-8km: Steady state, picking up pace slightly.
8-10km: Surge before hill, faster pace towards finish, sprint move with 500m to go.