Another good early morning ride with Vlad, including 3 x Bobbin Head reps (12:06/11:39/10:05), then a few hills along Sailors Bay Rd to round out the 80km. Achilles are both pretty painful, so I am taking some time off running (around 2 weeks) to alow for recovery. Fingers crossed.
TRAINING:
AM: 2h 40min cycle (80.8km). Avg HR 142BPM. Avg Spd 30.2kph.
Wednesday, January 28, 2009
Tuesday, January 27, 2009
Felt very flat in the swim at Willoughby this morning. Happy to have made it past 2km for the session. Ride was more successful as I felt like I was able to get somewhere.
TRAINING:
AM: Swim Session (2.5km)
> 500m w/up (backstroke every 3rd 50m)
> 5 x 200m (moderate pace with 15sec rec.)
> 5 x 100m (moderate pace with 10sec rec.)
> 10 x 50m c/dwn (performed on the 75sec, with backstroke every 3rd 50m)
PM: 1h 30min ride (wind-trainer). Avg HR 154BPM (170MAX).
TRAINING:
AM: Swim Session (2.5km)
> 500m w/up (backstroke every 3rd 50m)
> 5 x 200m (moderate pace with 15sec rec.)
> 5 x 100m (moderate pace with 10sec rec.)
> 10 x 50m c/dwn (performed on the 75sec, with backstroke every 3rd 50m)
PM: 1h 30min ride (wind-trainer). Avg HR 154BPM (170MAX).
MONDAY, JANUARY 26, 2009
Easy reovery ride around Centennial. Was actually a decent aerobic session in the end, but the energy was up and it is a nice comfortable area to cycle around. Achilles are both dead from yesterday (walking is painful), however the body has recoverd well in general.
TRAINING:
PM: 1hour ride (33.4km). Avg HR 144BPM (156MAX). Avg Spd. 33.4kph.
Easy reovery ride around Centennial. Was actually a decent aerobic session in the end, but the energy was up and it is a nice comfortable area to cycle around. Achilles are both dead from yesterday (walking is painful), however the body has recoverd well in general.
TRAINING:
PM: 1hour ride (33.4km). Avg HR 144BPM (156MAX). Avg Spd. 33.4kph.
Sunday, January 25, 2009
CANBERRA OLYMPIC DISTANCE (1.5/40/10)
Today proved 3rd time lucky for me in terms of racing in our nations capital. After the previous two disasters (Marathon '07 and HIM '08), I was beginning to doubt my ability to race well in Canberra. Fortunately today proved to be a solid race under my target time. Conditions were great, and I was under my target times for the bike, run and overall (missed out in the swim). Got smashed in my Age Group, however the Challenge series is incredibly competitive with athletes coming from all over the country. All in all I really enjoyed the race and thought it was extremely well organised.
SWIM:
Self seeded myself towards the back and that's pretty much where I stayed. Had a clean start and didn't get bumped at all. I actually felt very strong through the water- probably the best I have ever felt. Unfortunately when I came out of transition, there was only about 10 bikes left on my rack! Despite feeling strong, I was well off my target time of sub 28min.
T1:
Very fast- no hiccups at all. Located the bike and set off well. Transition into shoes at the start of the ride was the best I have done to date.
BIKE:
Got into a good rhythm with a higher cadence and felt like I was flying under the ZIPPs. After 5km or so I caught up with a bloke and we worked a little with each other- trading the lead at regular intervals to keep our momentum and motivation up. That is the first time I have ever been in that position in a race as I am usually playing catch-up. After the first 20km lap (clocked at 29mins) we were joined by a couple of other blokes who had caught us. One of them was stuck onto the arse of the other guy and would not let go- blatant drafting which was very annoying.
Slowed down a little over the final few k's, which is something I need to keep in check. Hit transition with an on-the-bike time clocked at under 60mins.
T2:
Had a brain freeze and unstrapped my helmet before racking the bike, so I was pulled up to re-strap it. After that I nearly took off without my headband, so I pivoted back to retrieve it before setting off.
RUN:
Entered the run and quickly passed the 3 others I had cycled with. The Voltaren Rapid 25 worked wonders and I was able to get through the run pain free. I could still feel something going on with my achilles, but no crippling discomfort. My back was a bit tight, however I muscled through with a negative split over the 2 x 5k lap course. Hurt like hell but just tried to hold my form in check as best I could. Not an amazing time but it was about what I expected considering current form.
Canberra Olympic Distance (Challenge Series)
> 2:08:43 (154th overall, 27th in 20-24 AG)
> Swim: 30:26 (461/41)
> Cycle: 1:02:21 (137/17)
> Run: 35:31 (21/11)
Was actually quite happy with my cycle leg, and it was good to go sub 2:10. The swim is, of course, shocking. Am looking to free up some time so that I can get stuck into some squad work. Will need a bit more time with training and injury healing before my run is quality again. I really need to work on the swim and develop my cycle before I can become competitive.
SWIM:
Self seeded myself towards the back and that's pretty much where I stayed. Had a clean start and didn't get bumped at all. I actually felt very strong through the water- probably the best I have ever felt. Unfortunately when I came out of transition, there was only about 10 bikes left on my rack! Despite feeling strong, I was well off my target time of sub 28min.
T1:
Very fast- no hiccups at all. Located the bike and set off well. Transition into shoes at the start of the ride was the best I have done to date.
BIKE:
Got into a good rhythm with a higher cadence and felt like I was flying under the ZIPPs. After 5km or so I caught up with a bloke and we worked a little with each other- trading the lead at regular intervals to keep our momentum and motivation up. That is the first time I have ever been in that position in a race as I am usually playing catch-up. After the first 20km lap (clocked at 29mins) we were joined by a couple of other blokes who had caught us. One of them was stuck onto the arse of the other guy and would not let go- blatant drafting which was very annoying.
Slowed down a little over the final few k's, which is something I need to keep in check. Hit transition with an on-the-bike time clocked at under 60mins.
T2:
Had a brain freeze and unstrapped my helmet before racking the bike, so I was pulled up to re-strap it. After that I nearly took off without my headband, so I pivoted back to retrieve it before setting off.
RUN:
Entered the run and quickly passed the 3 others I had cycled with. The Voltaren Rapid 25 worked wonders and I was able to get through the run pain free. I could still feel something going on with my achilles, but no crippling discomfort. My back was a bit tight, however I muscled through with a negative split over the 2 x 5k lap course. Hurt like hell but just tried to hold my form in check as best I could. Not an amazing time but it was about what I expected considering current form.
Canberra Olympic Distance (Challenge Series)
> 2:08:43 (154th overall, 27th in 20-24 AG)
> Swim: 30:26 (461/41)
> Cycle: 1:02:21 (137/17)
> Run: 35:31 (21/11)
Was actually quite happy with my cycle leg, and it was good to go sub 2:10. The swim is, of course, shocking. Am looking to free up some time so that I can get stuck into some squad work. Will need a bit more time with training and injury healing before my run is quality again. I really need to work on the swim and develop my cycle before I can become competitive.
SATURDAY, JANUARY 24, 2009
No real training today as it was a sheduled rest day. Just had a little roll around on the bike flicking the gears over in the morning (monitoring the running club athletes).
Finished up at work before pimping the bike out with Aaron Barnett's Zipp racing wheels. Pumped to a pressure of 170psi (much higher than the 120psi I have on my training wheels) they are as hard as rock and have minimal rolling resistance. Definitely looking forward to the bike leg now! Drove down to Canberra in the arvo and just tried to take it easy and get an early night.
REST DAY
No real training today as it was a sheduled rest day. Just had a little roll around on the bike flicking the gears over in the morning (monitoring the running club athletes).
Finished up at work before pimping the bike out with Aaron Barnett's Zipp racing wheels. Pumped to a pressure of 170psi (much higher than the 120psi I have on my training wheels) they are as hard as rock and have minimal rolling resistance. Definitely looking forward to the bike leg now! Drove down to Canberra in the arvo and just tried to take it easy and get an early night.
REST DAY
Friday, January 23, 2009
Well both achilles are now stuffed, particularly my right one. It seems the track session last night may have pushed it over the edge, going from frustrating niggle to injury.
Saw the physio at Crows Nest this morning, and the treatment will involve anti-inflammatory medication to get through the race this weekend, then stopping running for a few days to allow it to recover properly. Heel raise platforms in my shoes combined with some calf massage to release the tension on the tendon will serve to prevent any further damage in the meantime. Stretching, post exercise icing and eccentric loading will come into play more once the inflammation has died down. At least I can swim! Bit of a shorter, sharpening session in prep for Sunday.
AM: Swim Session (2km)
> 500m w/up (backstroke every 3rd 50m)
> 5 x 100m (moderate-fast pace with 10sec rec.)
> 10 x 50m (moderate-fast pace with 10sec rec.)
> 10 x 50m c/dwn (performed on the 75sec, with backstroke every 3rd 50m)
Saw the physio at Crows Nest this morning, and the treatment will involve anti-inflammatory medication to get through the race this weekend, then stopping running for a few days to allow it to recover properly. Heel raise platforms in my shoes combined with some calf massage to release the tension on the tendon will serve to prevent any further damage in the meantime. Stretching, post exercise icing and eccentric loading will come into play more once the inflammation has died down. At least I can swim! Bit of a shorter, sharpening session in prep for Sunday.
AM: Swim Session (2km)
> 500m w/up (backstroke every 3rd 50m)
> 5 x 100m (moderate-fast pace with 10sec rec.)
> 10 x 50m (moderate-fast pace with 10sec rec.)
> 10 x 50m c/dwn (performed on the 75sec, with backstroke every 3rd 50m)
THURSDAY, JANUARY 22, 2009
Missed out on the ERS hill session at Tunks this morning as I was saving myself for a Mark Newton track session with the HERT squad in the evening. Was happy to bypass the hills- everyone was suffering! Pete F was launching a massive assault on the hills, demonstrating a great blend of power and endurance. Neil found a new max HR, and Sandra and Roseanne were looking strong from start to finish.
It was as hot as hell at ES Marks athletics track in the evening. Joined in with triathlon coach Mark Newton and his squad for the session. While Vlad was hamming it up with the likes of pro triathlete Christian Kemp, I was going through the paces of a more mild taper session in preparation for Canberra this Sunday.
Running closely with elite triathlete Troy Drinan, the run efforts were performed at a controlled tempo pace, slightly faster than race pace. We were aiming for 3:15 for the 1k effort which was spot on, then 90-95 secs for the 500s. Must have had a little rush of blood on the second effort as it was 10sec too quick. All three efforts were followed by an easy 300-350m jog. The 200s (performed on the 90sec) were taken at around 95% (reps 1,3 and 5), and alternated with easier efforts at around race pace (reps 2 and 4).
TRAINING:
PM: HERT Track Session
1) 5min warm up (5:00/km) PLUS Drills (forefoot running, prone static knee tucks)
2) 1 x 1000m, 2 x 500m, 5 x 200m
3) 5 min c/down. 6km total for session.
1 x 1000m efforts:
1) 3:13 (1030m) (3:08/km)
2 x 500m efforts
1) 1:34 (525m) (3:00/km)
2) 1:22 (498m) (2:46/km)
5 x 200m efforts (1 hard, 1 easy)
1) 33.45 (211m) (2:39/km)
2) 41.02 (201m) (3:24/km)
3) 32.15 (223m) (2:24/km)
4) 39.04 (199m) (3:16/km)
5) 31.77 (216m) (2:27/km)
Missed out on the ERS hill session at Tunks this morning as I was saving myself for a Mark Newton track session with the HERT squad in the evening. Was happy to bypass the hills- everyone was suffering! Pete F was launching a massive assault on the hills, demonstrating a great blend of power and endurance. Neil found a new max HR, and Sandra and Roseanne were looking strong from start to finish.
It was as hot as hell at ES Marks athletics track in the evening. Joined in with triathlon coach Mark Newton and his squad for the session. While Vlad was hamming it up with the likes of pro triathlete Christian Kemp, I was going through the paces of a more mild taper session in preparation for Canberra this Sunday.
Running closely with elite triathlete Troy Drinan, the run efforts were performed at a controlled tempo pace, slightly faster than race pace. We were aiming for 3:15 for the 1k effort which was spot on, then 90-95 secs for the 500s. Must have had a little rush of blood on the second effort as it was 10sec too quick. All three efforts were followed by an easy 300-350m jog. The 200s (performed on the 90sec) were taken at around 95% (reps 1,3 and 5), and alternated with easier efforts at around race pace (reps 2 and 4).
TRAINING:
PM: HERT Track Session
1) 5min warm up (5:00/km) PLUS Drills (forefoot running, prone static knee tucks)
2) 1 x 1000m, 2 x 500m, 5 x 200m
3) 5 min c/down. 6km total for session.
1 x 1000m efforts:
1) 3:13 (1030m) (3:08/km)
2 x 500m efforts
1) 1:34 (525m) (3:00/km)
2) 1:22 (498m) (2:46/km)
5 x 200m efforts (1 hard, 1 easy)
1) 33.45 (211m) (2:39/km)
2) 41.02 (201m) (3:24/km)
3) 32.15 (223m) (2:24/km)
4) 39.04 (199m) (3:16/km)
5) 31.77 (216m) (2:27/km)
Wednesday, January 21, 2009
Humid morning but conditions were fairly good for the mid week mini base ride. Vlad and I rode up to Mt. Kurring-Gai before heading back to the highway via Bobbin Head. Thank God we only performed the single effort up the 4km hill, as I was certainly in no mood for hill reps. Legs have been feeling pretty weak the past few days and I was concerned as to how I would ride this morning, however I tried to hold a higher cadence and in the end I felt pretty good.
Vlad was riding like an animal, setting a blistering pace as we returned down the Hwy. Stopping at the traffic lights at Mona Vale Rd, I found a golf ball! Maybe not so exciting for some, but I have been meaning to get one to roll my foot over for some self massage. Reached Northbridge after 60km so I completed 4 x reps along Sailors Bay Rd (including the short hill) to make up the 75km.
TRAINING:
AM: 2h 20min ride (75km). Avg HR 144BPM (174MAX). Avg Spd 32kph.
PM: Swim Session (3km)
> 500m w/up (backstroke every 3rd 50m)
> 5 x 200m (moderate pace with 15sec rec.)
> 10 x 100m (moderate pace with 10sec rec.)
> 10 x 50m c/dwn (performed on the 75sec, with backstroke every 3rd 50m)
Vlad was riding like an animal, setting a blistering pace as we returned down the Hwy. Stopping at the traffic lights at Mona Vale Rd, I found a golf ball! Maybe not so exciting for some, but I have been meaning to get one to roll my foot over for some self massage. Reached Northbridge after 60km so I completed 4 x reps along Sailors Bay Rd (including the short hill) to make up the 75km.
TRAINING:
AM: 2h 20min ride (75km). Avg HR 144BPM (174MAX). Avg Spd 32kph.
PM: Swim Session (3km)
> 500m w/up (backstroke every 3rd 50m)
> 5 x 200m (moderate pace with 15sec rec.)
> 10 x 100m (moderate pace with 10sec rec.)
> 10 x 50m c/dwn (performed on the 75sec, with backstroke every 3rd 50m)
Tuesday, January 20, 2009
ERS this morning involved 1000m efforts, which are a great marker for running form. Unfortunately mine isn't so great at the moment. In previous sessions I have averaged around 2:55/km for the reps. Today it was around 3:00/km, with only two of the reps going under that mark. The difference may have been shorter recovery (going on the 5:00 rather than the 5:30), however it doesn't excuse the slower times on the first two efforts.
Silvio and Nicola P were working very well together, with Silvio setting a wicked tempo. Will be very keen to see his form over 10k, particularly the Striders after next (North Head). Sub 45 should be on the cards. Nicola showed some great speed to drive home the final rep.
Achilles is feeling better, however the legs were still quite fatigued from the hill reps yesterday. Swim form is definitely the best it has ever been, but bike and run are probably only around the 85% mark. I suppose you can't be at peak fitness all the time.
TRAINING:
AM: ERS Track Session
1) 15min 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) 5 x 1000m efforts (performed on the 5min mark)
3) 5 min c/down. 12km total for session.
5 x 1000m efforts:
1) 3:18 (1120m) (2:58/km)
2) 3:16 (1100m) (2:58/km)
3) 3:21 (1100m) (3:04/km)
4) 3:20 (1080m) (3:05/km)
5) 3:21 (1110m) (3:02/km)
PM: Swim Session (2.5km)
> 500m w/up (backstroke every 3rd 50m)
> 5 x 200m (moderate pace with 15sec rec.)
> 5 x 100m (moderate pace with 10sec rec.)
> 10 x 50m c/dwn (performed on the 75sec, with backstroke every 3rd 50m)
Silvio and Nicola P were working very well together, with Silvio setting a wicked tempo. Will be very keen to see his form over 10k, particularly the Striders after next (North Head). Sub 45 should be on the cards. Nicola showed some great speed to drive home the final rep.
Achilles is feeling better, however the legs were still quite fatigued from the hill reps yesterday. Swim form is definitely the best it has ever been, but bike and run are probably only around the 85% mark. I suppose you can't be at peak fitness all the time.
TRAINING:
AM: ERS Track Session
1) 15min 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) 5 x 1000m efforts (performed on the 5min mark)
3) 5 min c/down. 12km total for session.
5 x 1000m efforts:
1) 3:18 (1120m) (2:58/km)
2) 3:16 (1100m) (2:58/km)
3) 3:21 (1100m) (3:04/km)
4) 3:20 (1080m) (3:05/km)
5) 3:21 (1110m) (3:02/km)
PM: Swim Session (2.5km)
> 500m w/up (backstroke every 3rd 50m)
> 5 x 200m (moderate pace with 15sec rec.)
> 5 x 100m (moderate pace with 10sec rec.)
> 10 x 50m c/dwn (performed on the 75sec, with backstroke every 3rd 50m)
Monday, January 19, 2009
The Taronga Zoo hill reps session hurt alot more today than it did last week. Once again I completed 10 x 5km reps along Bradleys Head Rd, incorporating the the 1500m hill into the circuit. Legs really were lacking in power today. I did notice it a little bit going uphill, however it was on the descents when I tried to accelerate and build up momentum that I realised there was something missing. Can't wait for a rest day on Saturday.
Gave the last rep a bit of a shake and managed to clock in around 30secs quicker than the rest, which brought the average time for each circuit (which is actually 4.9km) under 10min each. During my 5min cool down, I managed to get a flat on my rear tyre. After removing the offending wedge of glass and replacing the tube, I spun out the remaining 800m to finish up at the car. Avg HR lower than last time (but then again so was avg speed). Will have a protein shake and hope for some recovery before Sunday.
TRAINING:
AM: 1h 45min cycle (51.6km). Avg HR 154BPM (174MAX). Avg Spd. 29.4kph.
Gave the last rep a bit of a shake and managed to clock in around 30secs quicker than the rest, which brought the average time for each circuit (which is actually 4.9km) under 10min each. During my 5min cool down, I managed to get a flat on my rear tyre. After removing the offending wedge of glass and replacing the tube, I spun out the remaining 800m to finish up at the car. Avg HR lower than last time (but then again so was avg speed). Will have a protein shake and hope for some recovery before Sunday.
TRAINING:
AM: 1h 45min cycle (51.6km). Avg HR 154BPM (174MAX). Avg Spd. 29.4kph.
Sunday, January 18, 2009
Big brick session this morning, with the weeks major base ride followed by a fast 5k run. Accompanied by Aaron, we completed the Pittwater, Akuna, Terry Hills, Mona Vale and Pacific Hwy loop. Felt really drained for most of the ride (possibly due to the big training week). I kept on looking at the watch willing it to go faster. Aaron was in great form, riding very well on the hills and holding quite a sharp pace for the rest of the ride. His cycling has improved dramatically since last we rode together.
On the return journey we saw Adam L and the Fogales tearing back up the Hwy on their Sunday base run. No wonder they are in such good form at the ERS training. We also came across a car flipped right over onto its back on Sailors Bay Rd. The Police tape was out and there were alot of RTA personnel, however no ambulance (hopefully long gone). Not a pretty sight.
Really felt like calling it quits whilst transitioning into my running gear back at home, however I pushed on. Went out with the idea of getting the first 5k in as fast as possible (around target race pace). Was really pleased to have crossed the 5k mark in 17:45, which brings me around the 35-36min 10k mark. After that I just continued on at an easy jog cool-down to round out the 20mins. Was also tickled pink to have run in my Newton shoes without the achilles giving me any grief. Very tired, very hungry, legs mashed, but happy to have knitted together a decent week of training.
TRAINING:
AM: 3h ride (92.1km). Avg HR 137BPM (165MAX). Avg Spd. 30.6kph. PLUS 20min run (5.6km). Avg HR 162BPM (180MAX). Avg Pace 3:36/km.
WEEKLY MILEAGE (km):
> 10/325/50 (swim/bike/run)
On the return journey we saw Adam L and the Fogales tearing back up the Hwy on their Sunday base run. No wonder they are in such good form at the ERS training. We also came across a car flipped right over onto its back on Sailors Bay Rd. The Police tape was out and there were alot of RTA personnel, however no ambulance (hopefully long gone). Not a pretty sight.
Really felt like calling it quits whilst transitioning into my running gear back at home, however I pushed on. Went out with the idea of getting the first 5k in as fast as possible (around target race pace). Was really pleased to have crossed the 5k mark in 17:45, which brings me around the 35-36min 10k mark. After that I just continued on at an easy jog cool-down to round out the 20mins. Was also tickled pink to have run in my Newton shoes without the achilles giving me any grief. Very tired, very hungry, legs mashed, but happy to have knitted together a decent week of training.
TRAINING:
AM: 3h ride (92.1km). Avg HR 137BPM (165MAX). Avg Spd. 30.6kph. PLUS 20min run (5.6km). Avg HR 162BPM (180MAX). Avg Pace 3:36/km.
WEEKLY MILEAGE (km):
> 10/325/50 (swim/bike/run)
Saturday, January 17, 2009
Popped in an early base run before work this morning. The only other people around Tunks were the early-bird fishermen getting set to head out on the water. Pace was down during the run and I felt like I had to force the point in order to maintain sub 4:00/km at below Maffetone HR. Added in the two hills rising up from the oval towards the end of the workout, which really drove my HR up. Pretty tired by the end.
Sneaked in the ride around Centennial during the mid afternoon. Was knackered beforehand and really wanted to skip the session, however it wasn't too bad. In fact, it was slightly faster than yesterdays ride at the same average HR. Once again, I stayed down on the aero bars for most of the ride and was pretty strict in keeping the HR under Maffetone limit (albeit only just, hovering between 155-160).
TRAINING:
AM: 1h run (14.7km). Avg HR 160BPM (181MAX). Avg Pace 4:06/km.
PM: 1h 30min ride (52.2km). Avg HR 155BPM (167MAX). Avg Spd. 34.8kph.
Sneaked in the ride around Centennial during the mid afternoon. Was knackered beforehand and really wanted to skip the session, however it wasn't too bad. In fact, it was slightly faster than yesterdays ride at the same average HR. Once again, I stayed down on the aero bars for most of the ride and was pretty strict in keeping the HR under Maffetone limit (albeit only just, hovering between 155-160).
TRAINING:
AM: 1h run (14.7km). Avg HR 160BPM (181MAX). Avg Pace 4:06/km.
PM: 1h 30min ride (52.2km). Avg HR 155BPM (167MAX). Avg Spd. 34.8kph.
Friday, January 16, 2009
Plenty of little fish (and fortunately no big man-eating fish) at Balmoral this morning. The water was quite calm , however there was a fair bit of rubbish and debris in the shallows from the storm yesterday evening. Started the swim from the rocky beach cove on the northern side and performed 3 x efforts around buoys #1,2 and 3, buoys #1 and 2, then just around buoy #1 before swimming into the beach. Run back recovery (150m-250m) after each rep. Felt pretty good throughout the session, and happy to have completed the volume I did. The swim training this week seems to be paying off.
Very windy ride in the evening out at Centennial Park. The pace was surprisingly fast, however I suppose that is due to the course being very flat and without traffic lights. HR was 150-160 for most of the ride, and I was down on the aero bars for at least 90% of the time. Good specific training.
TRAINING:
AM: Ocean Swim (2.8km)
> 3 x 400m
> 3 x 300m
> 3 x 250m
PM: 1h 30min ride (51.6km). Avg HR 155BPM (171MAX). Avg Spd. 34.2kph.
Very windy ride in the evening out at Centennial Park. The pace was surprisingly fast, however I suppose that is due to the course being very flat and without traffic lights. HR was 150-160 for most of the ride, and I was down on the aero bars for at least 90% of the time. Good specific training.
TRAINING:
AM: Ocean Swim (2.8km)
> 3 x 400m
> 3 x 300m
> 3 x 250m
PM: 1h 30min ride (51.6km). Avg HR 155BPM (171MAX). Avg Spd. 34.2kph.
Thursday, January 15, 2009
The track sessions are killing me at the moment. 4 x 2000m efforts, gradually getting slower (unfortunately). Quite pleased with the first effort, then happy that I was able to pull back a bit of time on the final rep, but would like a bit more consistency. After the first rep I felt dead. Have compiled a whinge list as to why I may not be running at top pace at the moment:
> Achilles issues. Losing a little bit of power and speed as a result.
> Poor sleep. The last 3 sessions I have had 5 hours or less sleep the night before.
> Hard cycle sessions the day before.
Good to identify these issues as it will allow me to address and manage them accordingly. Adam L, Sarah P and Jodie F are in superb form. They have been stringing together some very fast sessions lately. Pete F and Scott A showed some great heart, with both of the lads having unbelievable finishing reps. Shows some great mental discipline to push so far into the red at the death of the workout.
TRAINING:
AM: ERS Track Session
1) 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 efforts (performed on the 9min mark)
3) 5 min c/down. 14km total for session.
4 x 2000m efforts:
1) 6:52 (2210m) (3:07/km)
2) 7:00 (2210m) (3:11/km)
3) 7:08 (2180m) (3:16/km)
4) 7:01 (2180m) (3:13/km)
PM: Swim Session (2.5km)
> 500m w/up (backstroke every 3rd 50m)
> 5 x 200m (moderate pace with 15sec rec.)
> 5 x 100m (moderate pace with 10sec rec.)
> 10 x 50m c/dwn (performed on the 75sec, with backstroke every 3rd 50m)
> Achilles issues. Losing a little bit of power and speed as a result.
> Poor sleep. The last 3 sessions I have had 5 hours or less sleep the night before.
> Hard cycle sessions the day before.
Good to identify these issues as it will allow me to address and manage them accordingly. Adam L, Sarah P and Jodie F are in superb form. They have been stringing together some very fast sessions lately. Pete F and Scott A showed some great heart, with both of the lads having unbelievable finishing reps. Shows some great mental discipline to push so far into the red at the death of the workout.
TRAINING:
AM: ERS Track Session
1) 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 efforts (performed on the 9min mark)
3) 5 min c/down. 14km total for session.
4 x 2000m efforts:
1) 6:52 (2210m) (3:07/km)
2) 7:00 (2210m) (3:11/km)
3) 7:08 (2180m) (3:16/km)
4) 7:01 (2180m) (3:13/km)
PM: Swim Session (2.5km)
> 500m w/up (backstroke every 3rd 50m)
> 5 x 200m (moderate pace with 15sec rec.)
> 5 x 100m (moderate pace with 10sec rec.)
> 10 x 50m c/dwn (performed on the 75sec, with backstroke every 3rd 50m)
Wednesday, January 14, 2009
Headed out early (4:30am) for a ride with Vlad. We rode up to Mt. Kurring-Gai before turning into Bobbin Head. The weather was beautiful- nice calm conditions and just the right temperature for training. We completed 3 x reps up the southern slope (around 4k for the hill) in a heavy gear. Cadence was probably around 55-65RPM, but it was good strength building work. Each rep was completed in around 11min. Legs actually felt quite good. I think the swim yesterday evening may have helped.
We picked up the pace coming down the highway in order to bring our average speed up above 30kph, down on the aero bars maintaining a smooth fast pace at an upper aerobic threshold. Hit 70k at Northbridge so I knocked out 3 x reps along Sailors Bay Rd. (including the hill) to bring the total mileage up to 80km. Good morning of training.
TRAINING:
AM: 2h 40min ride (80.8km). Avg HR 137BPM (177MAX). Avg Spd. 30.2kph.
PM: Swim Session (3km)
> 500m w/up (backstroke every 3rd 50m)
> 5 x 200m (moderate pace with 15sec rec.)
> 10 x 100m (moderate pace with 10sec rec.)
> 10 x 50m c/dwn (performed on the 75sec, with backstroke every 3rd 50m)
We picked up the pace coming down the highway in order to bring our average speed up above 30kph, down on the aero bars maintaining a smooth fast pace at an upper aerobic threshold. Hit 70k at Northbridge so I knocked out 3 x reps along Sailors Bay Rd. (including the hill) to bring the total mileage up to 80km. Good morning of training.
TRAINING:
AM: 2h 40min ride (80.8km). Avg HR 137BPM (177MAX). Avg Spd. 30.2kph.
PM: Swim Session (3km)
> 500m w/up (backstroke every 3rd 50m)
> 5 x 200m (moderate pace with 15sec rec.)
> 10 x 100m (moderate pace with 10sec rec.)
> 10 x 50m c/dwn (performed on the 75sec, with backstroke every 3rd 50m)
Tuesday, January 13, 2009
Really suffered this morning. Another endurance building fartlek session left me smashed. My quads felt as though they had been beaten to a pulp. By the end I struggled to complete the customary post-session cool down. After the first four 1min surges (20 in total for the run) my speed started to drop and I went into damage control, just taking the session one rep at a time, and trying to build blocks of 5. Today's session turned out to be as much for the mental training as the physical conditioning.
Held the 1min surges b/ween 3:00-3:15pace, with the odd one sneaking between 3:15-3:20, and a couple of others been taken b/ween 2:50-3:05 (probably just the first 2 and the last 2). 1min easy taken at 3:45-4:00/km. Jodie F had a cracking session. It took me quite a while to surge past her when we caught each other on the course, indicating that her surges were being run under the 3:40/km pace. Once again Kim C had a blinder (brilliant form at the mo). Sat out of the sprints again today (achilles still not right just yet) and was entertained by a great sprint from Rose P who took the line honours in the 2nd group.
TRAINING:
AM: ERS Track Session
1) 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) 40min Fartlek run (1e,1h x20)
3) 5 min c/down. 16km total for session.
40min Fartlek run (11.5km). Avg HR 181BPM (192MAX). Avg Pace 3:29/km.
PM: Swim Session (2.5km)
> 500m w/up (backstroke every 3rd 50m)
> 5 x 200m (moderate pace with 15sec rec.)
> 5 x 100m (moderate pace with 10sec rec.)
> 10 x 50m c/dwn (performed on the 75sec, with backstroke every 3rd 50m)
Held the 1min surges b/ween 3:00-3:15pace, with the odd one sneaking between 3:15-3:20, and a couple of others been taken b/ween 2:50-3:05 (probably just the first 2 and the last 2). 1min easy taken at 3:45-4:00/km. Jodie F had a cracking session. It took me quite a while to surge past her when we caught each other on the course, indicating that her surges were being run under the 3:40/km pace. Once again Kim C had a blinder (brilliant form at the mo). Sat out of the sprints again today (achilles still not right just yet) and was entertained by a great sprint from Rose P who took the line honours in the 2nd group.
TRAINING:
AM: ERS Track Session
1) 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) 40min Fartlek run (1e,1h x20)
3) 5 min c/down. 16km total for session.
40min Fartlek run (11.5km). Avg HR 181BPM (192MAX). Avg Pace 3:29/km.
PM: Swim Session (2.5km)
> 500m w/up (backstroke every 3rd 50m)
> 5 x 200m (moderate pace with 15sec rec.)
> 5 x 100m (moderate pace with 10sec rec.)
> 10 x 50m c/dwn (performed on the 75sec, with backstroke every 3rd 50m)
Monday, January 12, 2009
Back into some more substantial training today, and hopefully with more balance between swim/bike/run. After a bit of a warm up/loosener in the early morning spin, I took the bike out to Taronga Zoo for a 'proper' cycle session. Performed 10 x 5km reps cycling from the Taronga Zoo entry gates, up Bradleys Head Rd and around the big Mosman roundabout, then right down the Ferry wharf to return back up the hill.
The idea was to give the hills a bit of a nudge, with my HR hovering between 160-175 for the 1500m hill (taking me a litle over 3 mins to complete). HR did not get too much recovery due to the consistent incline heading towards the roundabout. Kept each 4.8-5km rep under 10mins, then incorporated a little cool down at the end. Felt quite strong and was holding a good cadence throughout, however my back did start to stiffen over the final 20mins.
TRAINING:
AM#1: 20min spin. Avg HR 136BPM (158MAX).
AM#2: 1h 45min cycle (51.8km). Avg HR 160BPM (178MAX). Avg Spd. 29.6kph.
The idea was to give the hills a bit of a nudge, with my HR hovering between 160-175 for the 1500m hill (taking me a litle over 3 mins to complete). HR did not get too much recovery due to the consistent incline heading towards the roundabout. Kept each 4.8-5km rep under 10mins, then incorporated a little cool down at the end. Felt quite strong and was holding a good cadence throughout, however my back did start to stiffen over the final 20mins.
TRAINING:
AM#1: 20min spin. Avg HR 136BPM (158MAX).
AM#2: 1h 45min cycle (51.8km). Avg HR 160BPM (178MAX). Avg Spd. 29.6kph.
THURSDAY, JANUARY 8, 2009
Threshold endurance work over the Cross Country course at Tunks. Got through the first one OK, however the next two were a real battle (particularly mentally for myself). Luckily I had Vlad helping to pace me over the first half of the rep before I took over to bring through the 2nd half. Slowly getting back to some decent running form.
Gave the sprints a miss, however I really enjoyed watching the battles from the sidelines. Angela N blitzed the first one, however Neil J took out the last two (all that sneaky Ironman sprint training he has been doing!). Kim C was also very impressive. Am predicting a pretty substantial PB for him when he next runs a 10k.
TRAINING:
AM#1: ERS Track Session
1) 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) 3 x 3000m X-Country runs (2min recovery b/ween each)
3) 5 min c/down. 15km total for session.
3 x 3000m X-Country efforts:
1) 10:51 (3080m) (3:32/km)
2) 10:56 (3070m) (3:34/km)
3) 11:00 (3100m) (3:33/km)
AM#2: 43min spin class. Avg HR 157BPM (181MAX).
Threshold endurance work over the Cross Country course at Tunks. Got through the first one OK, however the next two were a real battle (particularly mentally for myself). Luckily I had Vlad helping to pace me over the first half of the rep before I took over to bring through the 2nd half. Slowly getting back to some decent running form.
Gave the sprints a miss, however I really enjoyed watching the battles from the sidelines. Angela N blitzed the first one, however Neil J took out the last two (all that sneaky Ironman sprint training he has been doing!). Kim C was also very impressive. Am predicting a pretty substantial PB for him when he next runs a 10k.
TRAINING:
AM#1: ERS Track Session
1) 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) 3 x 3000m X-Country runs (2min recovery b/ween each)
3) 5 min c/down. 15km total for session.
3 x 3000m X-Country efforts:
1) 10:51 (3080m) (3:32/km)
2) 10:56 (3070m) (3:34/km)
3) 11:00 (3100m) (3:33/km)
AM#2: 43min spin class. Avg HR 157BPM (181MAX).
WEDNESDAY JANUARY 7, 2009
Had a swim session in the morning and felt alot stronger and smoother through the water than on Monday. Endurance (particularly speed endurance) is still lacking, however with more dedication to my swim leg I should improve quite quickly. Midday and evening spins to keep me honest. They are starting to feel a little better and my average HR seems to be getting back to a better range (it was around 148-152BPM a couple of months ago).
TRAINING:
AM: Swim Session (1.5km)
> 1000m
> 10 x 50m
PM#1: 45min spin. Avg HR 156BPM (184MAX).
PM#2: 43min spin. Avg HR 152BPM (180MAX).
Had a swim session in the morning and felt alot stronger and smoother through the water than on Monday. Endurance (particularly speed endurance) is still lacking, however with more dedication to my swim leg I should improve quite quickly. Midday and evening spins to keep me honest. They are starting to feel a little better and my average HR seems to be getting back to a better range (it was around 148-152BPM a couple of months ago).
TRAINING:
AM: Swim Session (1.5km)
> 1000m
> 10 x 50m
PM#1: 45min spin. Avg HR 156BPM (184MAX).
PM#2: 43min spin. Avg HR 152BPM (180MAX).
TUESDAY, JANUARY 6, 2009
First ERS session for the year and it felt great to get back into it. There were a few people absent due to holidays, however many of the regulars were there. The 40min run would have been a struggle for me without the surges, but I'm glad I got through it. Nothing like jumping in the deep end! The surges (2,4,6,8,10min) were run between 3:20-3:35/km pace. The 2 and 4min efforts were closer to 3:20, however I had to really push the longer ones to hold them around the 3:30 mark. Crossed the 10k mark in around 35:30, so I am probably in sub 35min 10k form (only just!).
Sprints were really nasty. My achilles has been playing up terribly and the more powerful shorter bursts seem to aggravate it. Appaling times but it was hard to really give them a nudge. Will give it a good stretch and treatment.
TRAINING:
AM#1: ERS Track Session
1) 20min 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) 40min Fartlek run (3e,2h,1e,4h,1e,6h,1e,8h,1e,10h,3e)
3) 3 x 200m sprints (performed on the 2:00)
4) 5 min c/down. 18km total for session.
40min Fartlek run (11km). Avg HR 176BPM (186MAX). Avg Pace 3:38/km.
3 x 200m sprints
1) 33:17 (200m) (2:46/km)
2) 33:53 (203m) (2:45/km)
3) 31:20 (201m) (2:35/km)
AM#2: 44min spin. Avg HR 160BPM (185MAX).
First ERS session for the year and it felt great to get back into it. There were a few people absent due to holidays, however many of the regulars were there. The 40min run would have been a struggle for me without the surges, but I'm glad I got through it. Nothing like jumping in the deep end! The surges (2,4,6,8,10min) were run between 3:20-3:35/km pace. The 2 and 4min efforts were closer to 3:20, however I had to really push the longer ones to hold them around the 3:30 mark. Crossed the 10k mark in around 35:30, so I am probably in sub 35min 10k form (only just!).
Sprints were really nasty. My achilles has been playing up terribly and the more powerful shorter bursts seem to aggravate it. Appaling times but it was hard to really give them a nudge. Will give it a good stretch and treatment.
TRAINING:
AM#1: ERS Track Session
1) 20min 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) 40min Fartlek run (3e,2h,1e,4h,1e,6h,1e,8h,1e,10h,3e)
3) 3 x 200m sprints (performed on the 2:00)
4) 5 min c/down. 18km total for session.
40min Fartlek run (11km). Avg HR 176BPM (186MAX). Avg Pace 3:38/km.
3 x 200m sprints
1) 33:17 (200m) (2:46/km)
2) 33:53 (203m) (2:45/km)
3) 31:20 (201m) (2:35/km)
AM#2: 44min spin. Avg HR 160BPM (185MAX).
Monday, January 5, 2009
First swim in a while today, and I was pleased that this time it didn't end with a concussion! Had a splash around with Diana at Lane Cove Pool, just turning the arms over and trying to remember how not to drown. Really enjoyed the day as most of it was spent with Diana. She was actually quite fast in the water! I would not want to race her if she trained up a little.
TRAINING:
AM#1: 44min spin. Avg HR 155BPM (185MAX).
AM#2: Swim Session (1km)
> 500m
> 2 x 200m
> 1 x 100m
PM: 44min spin. Avg HR 155BPM (186MAX).
TRAINING:
AM#1: 44min spin. Avg HR 155BPM (185MAX).
AM#2: Swim Session (1km)
> 500m
> 2 x 200m
> 1 x 100m
PM: 44min spin. Avg HR 155BPM (186MAX).
SUNDAY, JANUARY 4, 2009
Coaxed into running the Bay run with Diana this morning, and very glad that she convinced me. It was a lovely clear morning and not too crowded at 7am. Ended up running for 60mins and although my HR was a little high and it was not as fast as I would have liked, it was the first run for a while where I actually felt fluent. Confidence is a little higher now and I am looking forward to getting stuck into some proper training over the next couple of weeks.
AM#1: 1h run (15km). Avg HR 168BPM (184MAX). Avg Pace 4:00/km.
AM#2: 45min spin. Avg HR 164BPM (185MAX).
Coaxed into running the Bay run with Diana this morning, and very glad that she convinced me. It was a lovely clear morning and not too crowded at 7am. Ended up running for 60mins and although my HR was a little high and it was not as fast as I would have liked, it was the first run for a while where I actually felt fluent. Confidence is a little higher now and I am looking forward to getting stuck into some proper training over the next couple of weeks.
AM#1: 1h run (15km). Avg HR 168BPM (184MAX). Avg Pace 4:00/km.
AM#2: 45min spin. Avg HR 164BPM (185MAX).
SATURDAY, JANUARY 3, 2009
Had a bit of a bush bash run around Lane Cove National park this morning. Could not face up to the Striders 10k course (still haunted by memories from last weeks attempt!). Decided it was best just to go out and move my body for a bit. Avg pace was pretty slow, but am not overly concerned as 90% of it was on bush tracks. Run chased by the single spin class.
TRAINING:
AM#1: 40min run (8km). Avg HR 155BPM (182MAX). Avg Pace 4:59/km.
AM#2: 41min spin. Avg HR 155BPM (191MAX).
PM: 43min spin. Avg HR 156BPM (184MAX).
Had a bit of a bush bash run around Lane Cove National park this morning. Could not face up to the Striders 10k course (still haunted by memories from last weeks attempt!). Decided it was best just to go out and move my body for a bit. Avg pace was pretty slow, but am not overly concerned as 90% of it was on bush tracks. Run chased by the single spin class.
TRAINING:
AM#1: 40min run (8km). Avg HR 155BPM (182MAX). Avg Pace 4:59/km.
AM#2: 41min spin. Avg HR 155BPM (191MAX).
PM: 43min spin. Avg HR 156BPM (184MAX).
FRIDAY, JANUARY 2, 2009
New spin workout today was an absolute killer, and I was in the right mood to give it a push. Actually felt surprisingly strong (which I suppose is not too much of a shock as I have not exactly been in heavy training). probably one of the highest Avg HRs I have had for a spin class. Probably a combo of the high intensity and lack of fitness.
TRAINING:
PM: 45min spin. Avg HR 171BPM (192MAX)
New spin workout today was an absolute killer, and I was in the right mood to give it a push. Actually felt surprisingly strong (which I suppose is not too much of a shock as I have not exactly been in heavy training). probably one of the highest Avg HRs I have had for a spin class. Probably a combo of the high intensity and lack of fitness.
TRAINING:
PM: 45min spin. Avg HR 171BPM (192MAX)
THURSDAY, JANUARY 1, 2009
Plenty of walking around Taronga Zoo with Diana, but no training. Checked out all the animals (noticed all the smart ones were sheltering from the sun unlike us!). Had a great day and enjoyed a brilliant picnic lunch overlooking the harbour.
TRAINING:
REST DAY (with around 10km of walking...)
Plenty of walking around Taronga Zoo with Diana, but no training. Checked out all the animals (noticed all the smart ones were sheltering from the sun unlike us!). Had a great day and enjoyed a brilliant picnic lunch overlooking the harbour.
TRAINING:
REST DAY (with around 10km of walking...)
TUESDAY, DECEMBER 30, 2008
Had a ride out out Homebush with Vlad in the evening. The plan was to hit out 1-2hours before the Twenty20 cricket match between NSW and WA which started a little after 7pm. Kept up a good pace for the whole ride but it was bloody hot! Went through my two 750ml water bottle after 75mins! Wasn't feeling terribly strong or motivated, but definitely better having got through it. Peeled off after 90mins, then enjoyed the rest of the evening having a beer, a feed, and enjoting goog company while watching the cricket.
TRAINING:
AM: 43min spin. Avg HR 166BPM (193MAX).
PM: 1h 30min cycle (48.7km). Avg HR 151BPM. AVG Spd. 32.4kph.
Had a ride out out Homebush with Vlad in the evening. The plan was to hit out 1-2hours before the Twenty20 cricket match between NSW and WA which started a little after 7pm. Kept up a good pace for the whole ride but it was bloody hot! Went through my two 750ml water bottle after 75mins! Wasn't feeling terribly strong or motivated, but definitely better having got through it. Peeled off after 90mins, then enjoyed the rest of the evening having a beer, a feed, and enjoting goog company while watching the cricket.
TRAINING:
AM: 43min spin. Avg HR 166BPM (193MAX).
PM: 1h 30min cycle (48.7km). Avg HR 151BPM. AVG Spd. 32.4kph.
SATURDAY, DECEMBER 27, 2008
What a shocker! Went for a run over the Striders course at Lane Cove and decided that I am very unfit at the moment. Average HR was incredibly high (15-20BPM higher than it should have been) and my legs really struggled to take me the full 10km (the hills didn't help). Too much chocolate, champagne and rich food over the past few days has taken its toll, and has made me realise how bad it feels to be out of condition. Spin class after the run helped to blow the cobwebs out a bit more, but I probably need a few more sessions before I feel capable again.
TRAINING:
AM#1: 40min run (10.1km). Avg HR 173BPM (189MAX). Avg Pace 3:57/km.
AM#2: 43min spin class. Avg HR 164BPM (195MAX).
What a shocker! Went for a run over the Striders course at Lane Cove and decided that I am very unfit at the moment. Average HR was incredibly high (15-20BPM higher than it should have been) and my legs really struggled to take me the full 10km (the hills didn't help). Too much chocolate, champagne and rich food over the past few days has taken its toll, and has made me realise how bad it feels to be out of condition. Spin class after the run helped to blow the cobwebs out a bit more, but I probably need a few more sessions before I feel capable again.
TRAINING:
AM#1: 40min run (10.1km). Avg HR 173BPM (189MAX). Avg Pace 3:57/km.
AM#2: 43min spin class. Avg HR 164BPM (195MAX).
THURSDAY, DECEMBER 25, 2008
Headed west from Wentworth Falls, riding over the Blue Mountains and past Mt. Victoria towards Lithgow. Beautiful Christmas morning with mild temperatures and a brilliant mist. Unfortunately I was not feeling that crash hot energy wise, and my back was playing up towards the end. Was happy to battle up Victoria pass on the return journey (averaging around 16km for the 3km stretch!) and was thankfull for the slight descent over the final 45mins.
TRAINING:
AM: 2 hour cycle (61.1km). Avg HR149BPM. Avg Spd. 30.6kph.
Headed west from Wentworth Falls, riding over the Blue Mountains and past Mt. Victoria towards Lithgow. Beautiful Christmas morning with mild temperatures and a brilliant mist. Unfortunately I was not feeling that crash hot energy wise, and my back was playing up towards the end. Was happy to battle up Victoria pass on the return journey (averaging around 16km for the 3km stretch!) and was thankfull for the slight descent over the final 45mins.
TRAINING:
AM: 2 hour cycle (61.1km). Avg HR149BPM. Avg Spd. 30.6kph.
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