Up early at 3:30am to sneak in my weekend base ride before work. It was relatively short, however it seems to the longest ride I can sneak in of a morning these days. My HR crept up pretty quickly as I cycled up the Hwy, however after turning around at Mt. Colah it started to settle down as I found a better rhythm. Detoured down Bobbin Head Rd. to add in the extra k's. Towards the end I was feeling pretty good. Enjoyable ride.
TRAINING:
AM: 2h cycle (65.3km). Avg HR 154BPM. Avg Spd. 32.4kph. (7.5/10)
Saturday, February 28, 2009
Friday, February 27, 2009
Beautiful morning at Balmoral for an ocean swim session. Luke and I hit up the session together in crystal clear waters (all the better for seeing the sharks!), and once the sun popped over the horizon it was very pleasant. We started at the beach cove at the northern end and swam around buoy #3 (x3 reps), buoy #2 (x2 reps) and then buoy #1 (x1 rep) before stroking into the beach. All reps followed by an easy jog back recovery.
My shoulders were pretty tired during the session and I was experiencing a dull pain in my left shoulder/axilla area. Will get physio Jobe to check it out. The last two reps left me pretty knackered and I was just generally fatigued for this session.
TRAINING:
AM: Ocean Swim (2.2km) (3/10)
> 3 x reps around buoys #1, #2 and #3
> 2 x reps around buoys #1, and #2
> 1 x reps around buoys #1
PM: 1h cycle (wind trainer). Avg HR 161BPM. Included 2 x 10min efforts 110+ RPM (5min rec). (6/10)
My shoulders were pretty tired during the session and I was experiencing a dull pain in my left shoulder/axilla area. Will get physio Jobe to check it out. The last two reps left me pretty knackered and I was just generally fatigued for this session.
TRAINING:
AM: Ocean Swim (2.2km) (3/10)
> 3 x reps around buoys #1, #2 and #3
> 2 x reps around buoys #1, and #2
> 1 x reps around buoys #1
PM: 1h cycle (wind trainer). Avg HR 161BPM. Included 2 x 10min efforts 110+ RPM (5min rec). (6/10)
WEDNESDAY, FEBRUARY 25, 2009
HERT cycle squad (North Shore chapter) at Centennial saw a modest turn up, with Luke and Andrew Hannan ready to roll out early on, and Steve Bridson, joining in a couple of laps later. We injected 3 x 10min tempo efforts which turned out to be pretty high intensity threshold efforts which left me struggling. Andrew was riding brilliantly, demonstrating the power he has built up through his track cycling. After 40km with those blokes I wound down with a few laps with a couple of HERT riders going for the extra aerobic training (20km in total).
TRAINING:
AM: Cycle Session
> 1h 10min cycle (40.3km) Avg HR 163BPM. Avg Spd 34.2kph.
> 40min cycle (19.7km) Avg HR 126BPM. Avg Spd 29.7kph.
PM: Swim Session (1km)
> 10 x 100m on the 2:00
HERT cycle squad (North Shore chapter) at Centennial saw a modest turn up, with Luke and Andrew Hannan ready to roll out early on, and Steve Bridson, joining in a couple of laps later. We injected 3 x 10min tempo efforts which turned out to be pretty high intensity threshold efforts which left me struggling. Andrew was riding brilliantly, demonstrating the power he has built up through his track cycling. After 40km with those blokes I wound down with a few laps with a couple of HERT riders going for the extra aerobic training (20km in total).
TRAINING:
AM: Cycle Session
> 1h 10min cycle (40.3km) Avg HR 163BPM. Avg Spd 34.2kph.
> 40min cycle (19.7km) Avg HR 126BPM. Avg Spd 29.7kph.
PM: Swim Session (1km)
> 10 x 100m on the 2:00
SUNDAY, FEBRUARY 22, 2009
Ripped up some laps around Centennial with Jeff. with over 45km at 31kph, Jeff was riding very well. Not a bad start to his Ironman training. Personally I felt a little flat, but it was a decent aerobic base ride in the end. Good to have it under the belt.
TRAINING:
AM: 1h 30min cycle (46.8km). Avg HR 138BPM. Avg Spd. 31kph.
Ripped up some laps around Centennial with Jeff. with over 45km at 31kph, Jeff was riding very well. Not a bad start to his Ironman training. Personally I felt a little flat, but it was a decent aerobic base ride in the end. Good to have it under the belt.
TRAINING:
AM: 1h 30min cycle (46.8km). Avg HR 138BPM. Avg Spd. 31kph.
SATURDAY, FEBRUARY 21, 2009
Wind Trainer session in the afternoon, including 2 x 10min high cadence efforts. I was holding between 110-120RPM for the efforts, and the HR responded. Had to bump down the gears to hold the higher cadence.
TRAINING:
PM: 1h 10min cycle (wind trainer). Avg. HR 157BPM. Included 2 x 10min efforts @ 110+ RPM.
Wind Trainer session in the afternoon, including 2 x 10min high cadence efforts. I was holding between 110-120RPM for the efforts, and the HR responded. Had to bump down the gears to hold the higher cadence.
TRAINING:
PM: 1h 10min cycle (wind trainer). Avg. HR 157BPM. Included 2 x 10min efforts @ 110+ RPM.
Wednesday, February 18, 2009
TUESDAY, FEBRUARY 17, 2009
Coach has recommended some resistance training in place of running while I am out injured. Hit the waits room tentatively, as I know even a light workout will cause me to wake up tomorrow sore all over. Just have to bight the bullet.
Wind trainer again in the evening, incorporating 2 x 15min sections of 'nasal breathing', breathing strictly through my nasal passage in order to strengthen my diaphragm and other respiratory muscles.
TRAINING:
AM: Resistance Training
> 5mins rowing
> Squats (50kg) (12/10/8)
> Chins (10/8/6)
> Dips (12/10/8)
> Pelvic Tilt (30/20/10)
> Side Plank Raise (3 x 30sec holds each side)
> 5mins rowing
PM: 1h 30min cycle (wind trainer). Avg HR 148BPM. 2 x 15min 'nasal breathing' efforts.
Coach has recommended some resistance training in place of running while I am out injured. Hit the waits room tentatively, as I know even a light workout will cause me to wake up tomorrow sore all over. Just have to bight the bullet.
Wind trainer again in the evening, incorporating 2 x 15min sections of 'nasal breathing', breathing strictly through my nasal passage in order to strengthen my diaphragm and other respiratory muscles.
TRAINING:
AM: Resistance Training
> 5mins rowing
> Squats (50kg) (12/10/8)
> Chins (10/8/6)
> Dips (12/10/8)
> Pelvic Tilt (30/20/10)
> Side Plank Raise (3 x 30sec holds each side)
> 5mins rowing
PM: 1h 30min cycle (wind trainer). Avg HR 148BPM. 2 x 15min 'nasal breathing' efforts.
WEDNESDAY, FEBRUARY 18, 2009
Torrential rain in the morning so I hit up the wind trainer in the evening, watching TDF re-runs. Can't wait to get back out on the road again. The monotony of holding the single cadence is doing my head in. Would love to have a bit of variety in the terrain.
TRAINING:
PM: 2 hour cycle (wind trainer). Avg HR 148BPM.
Torrential rain in the morning so I hit up the wind trainer in the evening, watching TDF re-runs. Can't wait to get back out on the road again. The monotony of holding the single cadence is doing my head in. Would love to have a bit of variety in the terrain.
TRAINING:
PM: 2 hour cycle (wind trainer). Avg HR 148BPM.
SUNDAY, FEBRUARY 15, 2009
Rain outside forced me onto the windtrainer for a 2nd day in a row. Its a shame because I look forward to setting off on the weekend adventure, and the company I usually keep with training buddy Vlad makes the time go faster on these base rides. Upon hitting the 1h mark I felt like death. My energy stores felt absoulutely sapped. I was keeping up my nutrition and hydration, however my HR was slipping down into the 110's. Very nasty. Somehow I hung on until the 2h mark where I pulled the plug. Caught a quick feed and nap before work.
TRAINING:
AM: 2h cycle (wind trainer). Avg HR 133BPM.
Rain outside forced me onto the windtrainer for a 2nd day in a row. Its a shame because I look forward to setting off on the weekend adventure, and the company I usually keep with training buddy Vlad makes the time go faster on these base rides. Upon hitting the 1h mark I felt like death. My energy stores felt absoulutely sapped. I was keeping up my nutrition and hydration, however my HR was slipping down into the 110's. Very nasty. Somehow I hung on until the 2h mark where I pulled the plug. Caught a quick feed and nap before work.
TRAINING:
AM: 2h cycle (wind trainer). Avg HR 133BPM.
MONDAY, FEBRUARY 16, 2009
Popped some fins on for most of the swim set this morning. Felt so fast! Unfortunately I felt like I was drowning when I took them off for my cool down. Evening cycle was spent on the wind trainer to avoid the rain outside. 45 mins of the ride was spent at a faster TT pace, down on the aero bars at a HR between 162-170. Felt pretty good which I was happy about after yesterdays attempt on the bike.
TRAINING:
AM: Swim Session (3km)
> 300m w/up (50m backstroke every 3rd 50m)
> 6 x 400m (with fins)
> 300m c/dwn (50m backstroke every 3rd 50m)
PM: 1h 30min cycle (wind trainer). Avg HR 158BPM. Included 45min @ TT pace (82-86%MHR)
Popped some fins on for most of the swim set this morning. Felt so fast! Unfortunately I felt like I was drowning when I took them off for my cool down. Evening cycle was spent on the wind trainer to avoid the rain outside. 45 mins of the ride was spent at a faster TT pace, down on the aero bars at a HR between 162-170. Felt pretty good which I was happy about after yesterdays attempt on the bike.
TRAINING:
AM: Swim Session (3km)
> 300m w/up (50m backstroke every 3rd 50m)
> 6 x 400m (with fins)
> 300m c/dwn (50m backstroke every 3rd 50m)
PM: 1h 30min cycle (wind trainer). Avg HR 158BPM. Included 45min @ TT pace (82-86%MHR)
SATURDAY, FEBRUARY 14, 2009
Slept in through the morning rain and ended up on the wind trainer in the evening for my ride. Felt good throughout and invigorated after the session. Followed by a brilliant roast dinner with Diana, and a bottle of Peterson's dessert wine and some Haigh's chockies to celebrate Valentines Day.
TRAINING:
PM: 1h 30min cycle (wind trainer). Avg HR 152BPM.
Slept in through the morning rain and ended up on the wind trainer in the evening for my ride. Felt good throughout and invigorated after the session. Followed by a brilliant roast dinner with Diana, and a bottle of Peterson's dessert wine and some Haigh's chockies to celebrate Valentines Day.
TRAINING:
PM: 1h 30min cycle (wind trainer). Avg HR 152BPM.
SATURDAY, FEBRUARY 7, 2009
Popped up the highway to Mt. Colah and return for a steady 50k ride. Was a bit rushed to get back in time for work, and couldn't really get into a good aerobic state. HR and speed much too high for this workout.
TRAINING:
AM: 1h 35min cycle (52km). Avg HR 159BPM. Avg Spd. 32.7kph
Popped up the highway to Mt. Colah and return for a steady 50k ride. Was a bit rushed to get back in time for work, and couldn't really get into a good aerobic state. HR and speed much too high for this workout.
TRAINING:
AM: 1h 35min cycle (52km). Avg HR 159BPM. Avg Spd. 32.7kph
WEDNESDAY, FEBRUARY 4, 2009
Solid ride with Vlad, doing our usual up the Hwy to Mt. Colah and returning via Bobbin (x3 reps). Good average speed considering the Bobbin reps, which were performed in the big chainring. Final rep was alot sharper than the rest (12:05/10:59/9:42). Would love to see if I could crack a sub 9:00 treating it as a TT with just the single rep.
TRAINING:
AM: 2h 20min cycle (71.6km). Avg HR 147BPM. Avg Spd 30.6kph.
Solid ride with Vlad, doing our usual up the Hwy to Mt. Colah and returning via Bobbin (x3 reps). Good average speed considering the Bobbin reps, which were performed in the big chainring. Final rep was alot sharper than the rest (12:05/10:59/9:42). Would love to see if I could crack a sub 9:00 treating it as a TT with just the single rep.
TRAINING:
AM: 2h 20min cycle (71.6km). Avg HR 147BPM. Avg Spd 30.6kph.
Monday, February 2, 2009
SUNDAY, FEBRUARY 1, 2009
Base ride, mostly with Aaron. He was actually riding very well, particularly on the hills where he can often drop back a bit. Today he was pushing the pace all the way on the flats and right beside me when we passed through Akuna. We slowed down a little along Mona Vale Rd, however the ride was performed at a pleasing pace.
TRAINING:
AM: 3h cycle (90.46km). Avg HR 150BPM. Avg Spd. 30.1kph.
Base ride, mostly with Aaron. He was actually riding very well, particularly on the hills where he can often drop back a bit. Today he was pushing the pace all the way on the flats and right beside me when we passed through Akuna. We slowed down a little along Mona Vale Rd, however the ride was performed at a pleasing pace.
TRAINING:
AM: 3h cycle (90.46km). Avg HR 150BPM. Avg Spd. 30.1kph.
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