Run felt a little harder than usual this morning. Struggled to keep the HR down, however the pace was a little fastre than previous runs. Finally cracked the 3km barrier.

TRAINING:

AM: 15min run (3.8km). Avg HR 157BPM. Avg Pace 4:02/km. Nasal breathing all. (7/10)

AM: 40min spin. Avg HR 119BPM. (8/10)

Really eased back on the morning spin so that it wouldn't affect my swim session which follows directly after. The swim felt good. I was concentrating on keeping my stroke count to a minimum, and was fairly successful on most laps.

Felt like trash in the evening spin. Legs were absolutely dead. Scrapped the TT effort and in the end pulled the pin early. I think the threshold efforts from yesterday were still taking their toll.

TRAINING:

AM: 40min spin. Avg HR 125BPM (8/10)

AM: Swim Session (2.8km) (8/10)
> 7x 400m (with fins) (on the 7:00)

PM: 1h cycle (wind trainer) Avg HR 138BPM. Included 1x 15min nasal breathing effort. (5/10)

Fast times at Centennial Park this morning. No brick for me as the run course is 4km (and I am only capable of running 2.4km at the moment!) so I stuck to the bike path. After 10mins of warm up in the group, we split into individual TT formation. Most of the group drafted off the strong men (Mark, Vlad and Dave), however I stayed off the back out of the draft zone.

Kept in contact with the group as they wound up the pace, and after 3 laps most of the group pulled off for a run while Mark and Vlad continued on. It was hard slog to pull them back but I managed it and just sat 3 bike lengths behind for the remainder of the lap. The 4 laps were all around the 5:30 mark which is promising for the 20k TT coming soon. The rest of the ride was not as fast but there was another 4 lap effort clocking around 5:40-5:50 per lap. Fast average speed but the intensity was much higher.

TRAINING:

AM: 1h 40min cycle (60.9km). Avg HR 159BPM. Avg Spd 36.5kph. (7/10)

Trotted around the undulating back streets of Cammeray which was a challenge compared to the usual grassy flat terrain of Tunks Park. Left achilles feels fantastic, although the right one is straining a little bit when I try to shift to a forefoot strike. The final two minutes was all uphill which was a massive challenge whilst nasal breathing. Felt like my heart was about to burst through my chest. Found myself hitting a good rhythm in some sections, and struggling in others. So many emotions for such a short run!

Starting up on the bike I still had that empty feeling from yesterday, however I came good after 10 minutes or so. HR seems to be staying low and recovering very quickly. Not sure if this is an indicator of over-reaching (I do feel a little drained) or an aerobic adaptation. Will have to see how my speed on the bike compares to previous sessions.

TRAINING:

PM: 10min run (2.5km). Avg HR 150BPM. Avg Pace 4:02/km. Nasal breathing all. (6/10)

PM: 1h cycle (wind trainer). Avg HR 142BPM. Included 2x 15min nasal breathing efforts. (7/10)

The wetsuit ocean swim felt great this morning. No tightness in the shoulders and it felt like I was ticking over at a better cadence. We completed 3x circuits of between 700-800m, testing navigational skills and our ability to swim through the currents (which were much stronger than they have been for the past few Balmoral swim sessions). Tried sight breathing more frequently (every 4-5 strokes rather than 10-12) and navigation was much better. Luke was swimming very well and I was hard pressed to keep him in sight.

The evening cycle was an absolute shocker. Couldn't get my HR up and had that empty feeling. Decided against the 2x 10min 110+RPM effforts (replaced with NB), and as I approached the 40min mark my HR was around the 110 mark so I pulled the pin. I have trained through sessions like these and it does me no favours. Better to pull up early, recover and steel myself for the next training session.

TRAINING:

AM: Ocean Swim (2.2km) (8.5/10)
> 3x reps around buoy #1 to beach cove
> 3x reps from beach cove and across the beach to the bridge

PM: 40min cycle (wind trainer). Avg HR 126BPM. Included 1x 15min nasal breathing effort. (4/10)

The run felt a little more natural this morning (apart from the nasal breathing which is much harder than when on the bike). Can't wait to bump the volume up a little as it seems just enough time to get warmed up and find a rhythm.

The swim session at Willoughby in the evening felt very good. The 100m reps were taken between 1:40-1:45 and felt sustainable. Holding that pace in TNSW Club Champs would give me a <17min swim split (maybe a little faster with a wetsuit in salt water). Gave the last rep a nudge and came in on 1:34. Felt strong in the water and I think my technique (especially arm placement, water catch, body roll and head position) is gradually improving.

My swim session covered a greater distance than my running session. How embarrasing...

TRAINING:

AM: 10min run (2.4km). Avg HR 149BPM. Avg Pace 4:10/km. Nasal breathing all. (8/10)

PM: Swim Session (2.5km) (8.5/10)
> 25x 100m (on 2:00)

Man the legs were tired this morning. A bit tender to the touch and quite stiff, so the ride did not feel that great (particularly as it was a longer one). The pace in the HERT group gradually got faster and faster, but tucked inside the draft zone it was not bad at all. HR remained fairly low for the ride which was promising- my cardio system seems to be adapting well to the training.

Felt like pulling the pin after 90mins and could not get confortable sitting on the saddle. The laps around Centennial were doing my head in this morning (sometimes it doesn't bother me at all, but today it was hell). Luckily I was blessed with Vlad's company for 2 laps which broke the monotony.

Really didn't feel like going to swim squad, but once I was in the water things picked up. I was cast in the slow lane to start, but after catching the leading swimmers several times (and being berated by coach Chris for going too fast!), I was promoted to the medium lane. I was probably the 5th fastest in the lane (thats right, there were only 6 of us!), and I enjoyed trying to match myself with the faster swimmers. Hopefully this is a sign that my swimming is on the up and up.

TRAINING:

AM: 2h 20min cycle (80.1km). Avg HR 143BPM. Avg Spd. 34.1kph. (5/10)

PM: Swim Squad (2.6km) (9/10)
> 9x 100m (1st 50m breathing every storke, 2nd 50m normal breathing) (on the 2:00)
> 2x 400m (moderate pace)
> 3x 300m (1x fast pace, 2x moderate pace)

First run in two months this morning. Just when I was beginning to think of myself as a swimmer, a mere 2.4km jog has transformed me back into a triathlete (a semi-crippled one at that). HR data may be a bit bogus as it went haywire a couple of times as I passed the sub station at Tunks oval (apparently my max was 189BPM). No problems with the achilles. They are being supported by a new pair of Brooks Glycerins.

Duped into doing a spin class mid-morning, and went way too hard. No HR data but it would have been a 160-165BPM average. As a result energy levels for the evening cycle session were just a little below average. Despite that I generally felt good and HR was well within aerobic zone. Legs are now a bit tired (the probably the blistering 4:13/km pace I held in the morning run!).

TRAINING:

AM: 10min run (2.4km). Avg HR 153BPM. Avg Pace 4:13/km. All nasal breathing. (8/10)

AM: 40min spin. (8/10)

PM: 1h 30min cycle (wind trainer). Avg HR 144BPM. 2x 15min nasal breathing efforts. (7.5/10)

Had plenty of energy for the swim session this morning (due to a good amount of sleep), however I didn't feel that smooth through the water. My stroke count slipped down a bit as the session went on, and I lost a fair bit of momentum with other swimmers slipping in front of me to do their hybrid version of backstroke-breastroke. Tried to relax and keep the session in recovery mode, but in the end their was a bit of fartlek going on as I tried to pass others in the lane. Reps were coming in around the 6:15 mark and going off on the 7:00.

Felt great in the evening cycle session. Down on the aerobars for 45mins holding a smooth sustainable pace. At around 170BPM, it is probably pretty close to my ideal HIM bike leg intensity. I feel as though I may be hitting a bit of form. I am due for a 20k TT around Centennial in a couple of weeks so I guess I will see then. I wouldn't mind getting a decent base ride in one day. With a few public holidays coming in April I may be able to sneak one in.

TRAINING:

AM: Swim Session (2.4km) (8/10)
> 6x 400m (with fins)

PM: 1h 30min cycle (wind trainer). Avg HR 158BPM. Included 45min TT effort. (9/10)

Brick session with the HERT squad at Centennial in the morning. Jeff and Luke were getting amongst it, as well as a few of the other regulars and coaches Mark and Chris. The group repeated two reps of 15-20km ride (gradually building the pace) followed by a 3km run. As Luke, Jeff and I are still too fragile to run, we practiced our transition coming off the bike, before continuing on for a bit more cycling.

I felt surprisingly good during this session, and over the final build period I really hit my straps with a nice strong rhythm. Although we had 3x transition periods where we slowed down, I think the high average speed was due to the fact that I had to call the session quits before the cool down. Still, it was a good solid pace for the session. Best I can remember feeling on the bike for a long time.

TRAINING:

AM: 1h 20min cycle (48.1km). Avg HR 148BPM. Avg Spd. 35.8kph (9.5/10)

Had the most energy I can remember having for a Saturday morning ride. Found it easy to hop out of bed, and didn't feel too bad during the ride. My HR is still a little high during this ride which I believe is due to two factors: the 110+RPM efforts in the Friday evening cycle session (only 9 hours previous), and the early start (meaning not so much sleep). Still, I enjoyed the session. There were alot of drunk teenagers littered about the place around Turrumurra and Hornsby area, but no abuse which was good. They were probably too stunned at seeing someone who was starting their day as they were finishing theirs.

TRAINING:

AM: 2h cycle (65km). Avg HR 155BPM. Avg Spd 32.3kph (MAX64.6kph). (7.5/10)

Hit up the wetsuit ocean swim with Stu Trueman this morning. It was a similar session to last week, just a little shorter. I actually felt really good in the water today. The wetsuit was fitting well and, although the shoulders were a little tired, I found a great rhythm and it felt like I was moving through the water really well.

Legs felt pretty tired in the evening cycle, but the energy levels were decent. HR was high in the efforts, but it came down pretty quickly.

TRAINING:

AM: Ocean Swim (Balmoral) (1.5km) (9/10)
> 5x efforts around buoy #1 and into beach cove/beach

PM: 1h cycle (wind trainer). Avg HR 156BPM (190MAX). Included 2x 10min effort @ 110+RPM (7/10)

No HERT North Shore athletes at Centennial this morning, so I jumped in the paceline with Tom Hurley, Jason Hall, and Coach with another cyclist sitting off the back. After the 15min warm up, we had 45mins rolling around the park in the big chain ring at 40kph+, taking 30sec pulls on the front. Legs were pretty dead today, and I wrapped the session up after 60km.

Felt better in the evening and had a good swim session. The first set of 100s were coming in on 1:40, and the final set were coming in on around 1:35. The 8x 100s in the middle were good fun, with the pause-sprint simulating an open water triathlon start. Generally happy with the swimming at the moment. I noticed that I was swimming a little faster than many swimmers in the lane next to me, so perhaps I can sneak up to the medium pace lane next week. Either way it is good to get the feel for the water.

TRAINING:

AM: 1h 50min cycle (64km). Avg HR 144BPM. Avg Spd 34.7kph. (6.5/10)

PM: Swim Squad (2.5km) (7.5/10)
> 400m (on the 8:00)
> 4x 100m (on the 2:00)
> 8x 100m (75m easy, 5sec pause, 25m sprint, on the 2:15)
> 400m (on the 8:00)
> 4x 100m (on the 1:50)
> 100m easy

Another day of reduced load before I start to pick it back up again tomorrow. Felt better than the last two days, but still not busting with energy. Just a normal day of training.

TRAINING:

PM: 1h cycle (wind trainer). Avg HR 145BPM. Included 2x 15min nasal breathing efforts. (7/10)

Reduced training load today, which I was thankful for as I wasn't feeling too strong in either session. Just lacking energy and motivation, but it is good to get another day under the belt.

TRAINING:

AM: Swim Session (2km) (6/10)
> 5 x 400m (with fins)

PM: 1h cycle session (wind trainer). Avg HR 146BPM. Included 2x 15min nasal breathing efforts. (5/10)

Very good show from the HERT North Shore squad for the brick session at Centennial this morning. With Luke and Andrew Hannan, Jeff A and Steve B (the only one actually bricking while the rest cycled) all making appearances, we ended up with quite a decent sized group to roll around the 3.8km course. The first 45mins was spent in a paceline taking 30sec pulls on the front at a moderate pace (nothing too taxing, just some skill work).

Then came a 2x lap TT effort. Absolutely knackered by the end, however I was pleased that both laps clocked under 5:30 (5:24 & 5:28), averaging 41.5kph. 197BPM has to be my new HRMax. I could perhaps go a little higher on a run test, but it is the highest I have been since the VO2 Max test in 2007. Like yesterday, my HR seemd to elevate way too quickly.

Nearly had a crash on the first lap as some muppet walked his bike into the middle of the road right in front of us, before back peddling in front of us as we tried to swerve around him. Tried to harness the adrenalin to get me to the line. After the effort we wound down with 35mins easy cycling.

TRAINING:

AM: 1h 30min cycle (50.6km). Avg HR 152BPM (197MAX). Avg Spd. 33.7kph (6/10)

Actually thought my HR was behaving itself much better than all my other Saturday morning cycle sessions, so I was surprised to see the high avg HR. Whenever I pushed the pace a little it did go up quite quickly, shooting to 170BPM in a heart beat (so to speak), however it seemed as though it was under my Maffetone limit for most of the ride. Did not feel as powerful on the bike either. Must try to get to bed earlier on Friday nights.

TRAINING:

AM: 2h cycle (64km). AVg HR 157BPM. Avg Spd. 31.9kph. (7/10)

Luke Hannan and I were the only ones flying the flag for HERT North Shore at ocean swim today. The session involved a bit more open water skill work, such as navigation and swimming in close proximity with others. Swimming into the beach cove really tested the radar, and despite a fair amount of sight breathing I did end up on the rocks a couple of times (about 10m too far to the right of the beach cove). I also had Lukey swim close to me on a few of the reps in order to give me a few bumps and rattle me up a bit. It was actually really good training as he was able to execute the bumps perfectly and show me a few tricks drawn from his professional water polo days.

In the evening I had a rear flat on the wind trainer (wierd eh?). I wasn't feeling crash hot for the session so I called it quits after replacing the tube.

TRAINING:

AM: Ocean Swim (Balmoral) (2.2km) (7.5/10)
> 8x efforts around buoy #1 and into beach cove/beach

PM: 32min cycle (wind trainer). Avg HR 155BPM. Included 1x 10min effort @ 110+RPM (5/10)

Medium long ride (it is actually my longest ride of the week) around Centennial was a sharp contrast to last week. The HERT North Shore squad (consisting of just Luke H and myself this morning) were thrown in with a fast pace line including some competitive young triathletes and a couple of other solid cyclists.

For a 45min period, we were zipping around the park averaging around 40kph, taking 30sec pulls on the front. Luke took quite a few turns on the front before pulling off. In the final two laps there were only 3 of us left, indicating that the team TT pace may have been a bit too quick. In the draft zone HR was 140-155BPM, then on the front would creep to 160-175BPM. It was a fast but sustainable pace- good workout. Legs were a little tired, however the cold seems to be on the mend.

Enjoyed the swim squad in the evening. Mark wasn't there tonight but coach Chris Hanrahan was there to crack the whip. Found the restricted breathing difficult in the first working set, and had to cheat a little to get through a few of the reps. The final two sets were more successful, and I gradually moved up the pecking order in my lane as I was catching the swimmers in front. The 100m efforts with fins on were coming in around 1:20-1:25. Chris says my stroke is all over the place, which is great! It means I have alot of improvement in me. Fingers crossed.

TRAINING:

AM: 2h 20min cycle (80.3km). Avg HR 152BPM. Avg Spd. 34.2kph (7/10)

PM: Swim Squad (2.5km) (8/10)
> 6 x 150m (breathing every 3 strokes for 50, 5 strokes for 50 then 7 strokes for 50)
> 8 x 100m (with fins, 50m butterfly kick, 50m freestyle)
> 8 x 100m (with fins on the 1:40)

Easy cycle session in the evening was the only session for the day. Scrapped the morning resistance work as I could feel a cold starting to take grip, particularly on my chest. Took a codral and rested up in the arvo and felt alot better. On the bike I felt pretty comfortable. The feel good rating would have been a 9 or so had I not had a running nose and phlegmy throat. Made the nasal breathing heaps of fun.

TRAINING:

PM: 1h 30min cycle (wind trainer). Avg HR 143BPM. Included 2 x 15min nasal breathing efforts. (7/10)

Monday morning swim at Willoughby to start the training week. It is actually not a bad session to start off with as I use fins the entire time, which tricks me into thinking I am faster than I actually am, so I start to enjoy the pool work even more! I suppose it would be like going for a 90min ride all down hill. The 400m efforts were taken at an easy pace, just trying to glide out and kep my stroke count to a minimum. Counted in at 8 strokes (right arm only) for most of it, however towards the end I was slipping to 9 strokes.

TRAINING:

AM: Swim Session (2.8km) (8/10)
> 7x 400m (with fins)

PM: 1h 30min cycle (wind trainer). Avg HR 158BPM. Included 45min at TT pace. (8.5/10)

Very frustrating morning on the bike. I was up pretty early again and as a result, did not have as much sleep as I would have liked (<5 hours). I definitely believe this has something to do with the higher than usual average HR I had. It wasn't until the turn around at Mt. Colah that I was able to bring it down. Really took the opportunities to coast down the slopes in order to let it drop.

I also rode over a nasty bit of metal which slashed my tyre (around the 18min mark). After replacing the tube and saying a little prayer, it got me as far as the 70min mark before the tube pinched through the tyre. Patched the tube (which seemed to reinforce it a little) and managed to coast home. Unfortunately I had to cut the ride short to get home in time. Apart from the HR, I felt pretty good- legs were in decent shape and I felt strong on the bike.

TRAINING:

AM: 1h 35min cycle (51.3km). Avg HR 159BPM. Avg Spd. 32.2kph. (6.5/10)

The water at Balmoral was not as clear this morning as it was last week, however it was another brilliant day. Poundy and I headed out a little later than usual in order to give the sun a chance to get up and light the way. Repeated the session from last week while Poundy did his own swim/run combos. Did feel stronger this week, however my shoulders were still dead. As the session went on they did start to feel better, but it is something that I do not get so much when swimming in the pool. Perhaps it is the wetsuit?

Jumped on the bike for midday spin- my first spin class in nearly 2 months. It actually didn't feel too bad. The legs were strong, however my cardio system really got a solid workout. Very good tempo and threshold session. In the evening I popped in 60mins on the windtrainer, with the HR jumping up to 85-90% during the high cadence efforts. In both cycle sessions it took a while for the HR to come down. Hmmm...

TRAINING:

AM: Ocean Swim (2.2km) (5.5/10)

> 3 x reps around buoys #1, #2 and #3
> 2 x reps around buoys #1, and #2
> 1 x reps around buoys #1

MIDDAY: 45min spin class. Avg HR 166BPM (196MAX) (9/10)

PM: 1h cycle (wind trainer). Avg HR 161BPM. Included 2 x 10min efforts @ 110+RPM (5min rec). (8.5/10)

After four days of swimming in a row, I think it is finally catching up to me. The swim at Willoughby in the evening did not feel as good as the others this week. Just lacking a little physically. I had the energy which was good, however the body was not responding. It was a tough set and in the end I could manage only 20 x 100m (on the 2:00). Each effort came in between 1:45-1:50, leaving me 10-15sec recovery between each. I started off comfortably, however the reps gradually got slower. Tried to focus on lengthening my stroke and increasing my stroke count.

TRAINING:

PM: Swim Session (2km) (6/10)
> 20x 100m (on the 2:00)

Many, many laps around Centennial this morning. Rode the first 40k with the HERT squad, performing a 'team TT' in a group of four (Luke H, Steve B, 'T-Mobile' and myself), switching for 30sec pulls on the front. The main benefit was the skill acquisition I suppose, which was just as well as my HR was dipping under 100BPM when in the draft zone. On the front it crept up to 130BPM, which was still below my ideal aerobic intensity.

After the official HERT session, Luke and I swung around a few more laps to round out 80k. The cool down was actually faster than the working set! This was exactly what I needed to bring the HR up into an aerobic zone. Felt pretty strong for the session and was really raring to go faster. Frustrating, but it is better being in this situation than the reverse.

In an effort to improve my swimming, I have opened up Wednesday evenings so I can attend HERT swim squad at Cook and Phillip in the city. Really enjoyed the session and felt strong in the water (if not a bit unco, particularly on the sprints). Finished the session feeling as though I could have done more, which is a good feeling (and a rare one when we are talking swim sessions!).

AM: 2h 35min cycle (80.7km). Avg HR 129BPM. Avg Spd. 31.2kph. (9/10)

PM: Swim Squad (2.5km) (8.5/10)
> 5x 100m (on 2:05)
> 5x 100m (0n 2:00)
> 12x 50m (stroke count, on the 75sec)
> 10x 50m (50m fast/50m easy, on the 65sec)
> 2x 200m (3rd 50m backstroke, on the 4:15)

Plenty of energy and good outcome for both training sessions today. Popped in a 1k swim before some resistance training and felt great in the water. Shoulders were not fatigued and I held a calm relaxed pace. Concentrated on my stroke count, taking 9-91/2 strokes with the right arm for every 25m. The resistance training was alot more successfull than the last one. Still light weights but did not feel knackered by them at the end.

In the arvo the cycle on the wind trainer went well. At last my HR was comfortably where it should be- 70-80%. Glad that it has come down for these base aerobic sessions. Both achilles are gradually getting better by the day. Should be another 2-3 weeks before I am running again, and then another month after that before I can ease into interval work. If all goes according to plan, I may be able to race Gold Coast Half Marathon in July.

TRAINING:

AM: Swim + Resistance Training (8/10)
> 1000m (18:00)
> 5mins rowing
> Squats (50kg) 12/10/8
> Chins (BW) 12/10/6
> Dips (BW) 12/10/8
> Core (pelvic tilt and side plank raise)
> 5mins rowing

PM: 1h 30min cycle (wind trainer). Avg HR 145BPM. Included 2x 15min 'nasal breathing' efforts. (8/10)

Felt alot better this morning after a good nights sleep. I have been in a bit of a sleep deficit over the past few days and I have really felt the negative impact during my training sessions. The swim this morning felt alot stronger than previous pool sessions (however I did have fins on!). My shoulders felt pretty fatiqued for the entire set, but I can feel the strength increasing week by week. Despite the fairly modest feel good rating, 7/10 for me is actually not too bad for a swim session.

The 400s were taken between 6-6:30, going on the 7:00. The idea was to take them at an easy pace, and use the fins to provide some overspeed training. The final couple of reps would have crept up into the moderate intensity zone.

The cycle in the evening included a 45min TT effort on the wind trainer. My HR for the effort was between 164-172BPM, which probably puts it at about HIM race pace intensity. I had plenty of energy for the session and was feeling good throughout, however I feel my HR is still a little bit too high for the intensities I have been working at lately. I will try to bring it down over the next week or so. Looks like it is back to more base work.

TRAINING

AM: Swim Session (2.8km) (7/10)
> 7 x 400m (with fins)

PM: 1h 30min cycle (wind trainer). Avg HR 160BPM. Included 45min at TT pace. (7.5/10)

Sunday laps around Centennial with Luke H, Steve B, Jeff A and Kim C (on the mountain bike). We injected 3 x tempo laps (averaging around 40kph for the lap) in the 12 or so total laps we got through. Luke was riding very well this morning. His increased training load this week seems to be paying off already. I didn't feel too crash hot for this session, and was happy to call it a day after the 50km. HR was too high for the efforts, however it came back down fairly quickly during recovery. Rested up in the arvo to bring myself back for training during the week.

TRAINING:

AM: 1h 30min cycle (50km). Avg HR 157BPM. Avg Spd. 33.2kph. (5.5/10)