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)