Week 1 - ending 10/7/11

Swim – 1.3k (1 x session -- 32 mins)

Bike – 147k ( 1 x spin class, 2 x road sessions)

Run – 28k (2 x interval sessions, 1 x long run)

Total – 7.5 hours

First official post for weekly totals and summary. Not sure how format will follow – will see what the other guys post and try to keep along same lines

Bit of shock to the system ramping training hours back to a level of not ‘just turning the legs’ over or ‘just going out for a 10k run’, but something a little more structured

Admittedly the break from the Busselton 70.3 was pretty short (most of May and all of June) but it is good to be back and feeling the expected commitment that is needed to start this all off. Especially the way it needs to carry on for the rest of the year, as it’s only going to get harder and harder to get out the door when fatigue and the CBF’s kick in. I have been a little bit excited about getting it all going as it’s been 5 years since winter training has had any specific goals and targets, so should be a interesting first few weeks

Perth weather has and hasn’t helped this week – no rain which is absolutely great, so no excuses....... but the pay off from that is clear skies - no cloud cover and sub 5 degree celsius mornings. Pretty darn cold and the older I get the more staying warm is becoming a issue

For the record I intend to do the bare minimum of wet weather riding this campaign, which is why I have purchased a spin bike (one with the heavy fly wheel) and have it setup in the garage with a home computer in front with loads of Spinervals and Ironman dvd’s on offer

I’m committed to replacing any wet road session with this setup and have targeted a minimum 60 min or 90 min per session with plans for a least 1 or 2 Spinervals Tough Love dvd hit outs later in the year (sounds like a dodgy 70’s porn movie title but this is a 3 hour wind trainer session that is good for the soul and get’s the mindset right for a possible 6 hour IM ride)....could’ve swore I was in a time slip medium when I did that session in 2006

Will post a picture of set up later – my car now lives out in the cold and weather for now

Have also purchased a set Ayup lights that will certainly improve the early morning starts until that early summer daylight returns to our shores (daylight saving rightfully canned the other year) – best bike lights on the market (great Australian company selling to the world) check them out  http://www.ayup-lights.com/

So week basically panned out as follows:

Monday –
Spin class in the evening

Tuesday –
45 min run, intervals out to Mt Henry. Very bloody cold

Wednesday –
RTR (Round The River) ride – usual 52.4k – at a 29 avg ( I think – my speed sensor needs batteries replacing so no official data this week) Even colder !!

Thursday – 
am 35 min run, out to Majestic Point with 2 x hill repeats. Still bloody cold !

pm Swim – 1.3k

These Thursday night sessions are thrown in here this early in the program just because I am down at the pool picking Bridie up after her squad swim, so I figure I'll do a few laps

A classic moment this week – I’ve hopped into the public lane and the squad were in the next lanes doing some timed long course stuff (usually they’re in lanes 6, 7 & 8 – so a few lanes away if I’m swimming)

So, what did my charming daughter do on one of her runs... bloody little cow took off after me on a 50m freestyle sprint and beat me to the end by a few seconds !! ...was very cool watching her swim alongside and watching her take off, but not cool seeing her waiting at the deep end smirking away !! 

...........then she has the cheek to tell me later she doesn’t go hard at training, she saves that for racing !!

It gets better – cos I’m talking to her at each lap end, the lifeguard has a word to her coach about a strange man talking to the kids – Bridie says, ‘ ah that’s just my dad’ !! ha ha !! lucky I didn’t get kicked out and black listed !!

Friday –
rest day

Saturday –
70k Runners World ride. Daz’s special ride out to Reabold Hill with a figure 8 around Bold Park then out to Waratah loops for 2.5 mins hard and 2.5 mins recovery. Managed to fit 2 loops in, basically ran out of time. Great to catch up with the crew at breakfast and have a few laughs as always. Good hit out ride that the legs fatigued pretty much near the end.

Walk with Rani the Freak Dog in the arvo, then a 45 min nanna nap. Hall Pass on the big screen at home – one of the funniest movies we’ve seen in ages. Le Tour then le’ bed at midnight

Sunday –
easy 60 min run, out along coast with my old school Quinns Road hill climb, back for breakie and then to the movies to watch Cars 2 with Aiden, home for the arvo then asleep on the couch being serenaded by Phil Liggett and Paul Sherwen with Le Tour on tv. Great weekend !

For record purposes had a ocular migraine near end of the movie possibly brought on by the copious amounts of Skittles I had ingested on a empty stomach ?? who knows, but have now learnt the warning signs and carry a couple of Nurofen with me – tho’ chewing on a dry tablet (we’d finished all our drink) wasn’t ideal but nipped the headache pretty much within the half hour. Usual washed out feeling after but came good around dinner

Til next post..

Cheers

Paul