Week 2
Swim – 1.8k (1 x session -- 42 mins)
Bike – 93k ( 1 x spin class, 1 x road sessions, 1 x home spin session)
Run – 29.6k (2 x interval sessions, 1 x long run)
Total – 6.45 hours
This week’s pics are my two forms of bike transport – one green machine and the other is the new Ikea Spin Bike Work Station Range ..milk crates are so bloody versatile it’s not funny – and had to get them all matching ;0)
Will post pic of TT bike later in program once it comes out of the dust......it is featured in the pic above hanging on the wall, along with the rest of the crap in the garage that’s either going to the salvos or just in the way in the house, so it's moved along the line and ends up on the garage floor.....wonder if we’ll ever have a neat and tidy garage ??
Monday – Spin class in the evening. Still getting used to the new Livestrong bikes at the Arena – too bloody quiet.... 5 years on the same old V Spin ones is a little hard to let go (lucky I got one of my own at home !!)
avg hr – 132
max hr – 161
Tuesday – 45 min run, intervals out to Mt Henry. New pb on the gauntlet run*
*I have now dubbed my sprint along the eastern side of Mt Henry ‘the gauntlet run’ why? Cos at 5.30am running in the dark and being stuck on a bridge has that certain Hollywood movie thriller-esque feel about it ??..ah, maybe not
avg hr – 148
max hr – 167
Wednesday – Stock Road/Reserve St Repeats.
Was a little hard rolling the opposite way this morning than the past 4 or 5 years and not do a mid week RTR 52.4km. Only just getting used to riding on a Wednesday let own changing the routine to include a different route !
Rode out to Left Bank, then return to 2 full loops of Stock Road with efforts along Burke Drive at each loop. Back to work for a obligatory Mt Henry cool down. Legs & mind felt good for the change, thought the boys would’ve been proud of me mixing it up !!
dist – 49k
avg hr – 137
max hr – 159
Thursday –
AM - 40 min tempo run out to Majestic again – this time with 3 hill repeats. Still feels like this run is being held back, early days early days
PM – EN Cult Swim Set (Daz’s Endurance Nation Scientology mates) 40 min 1.8k
warm up
main set 1 -- 100,200,300,200,100 20' RI
main set 2 -- 3 x 100 20' RI
cool down
Friday – rest day.
5 hours at Challenge Stadium for States Swim Carnival – Bridester in Arena under 12’s relays, they managed 4th
In hindsight should’ve ridden to work Friday and got picked up, weather was great and could’ve got a road session in
Saturday –
Home Spin Session - Spinervals No Slackers Allowed.......eventually managed only 60 min
Think I spent more time organising my ipod than actual working efforts but still managed to get the hr up a few times and even sweated enough to put the fan on !!
Had planned a 90 min spin session at home as forecast was for rain (which we did get) and also had a early start at day two of States at Challenge
Bridie just missed out on a pb in 50m breaststroke – good effort tho’. Another 4 hour sitting, got there at 8am left at 12
Long course to come -- great !
– have started to note the avg hr’s for these spin sessions especially, as I tend to slack off at home
avg hr – 124
max hr – 154
Sunday – Long run – 60 min with Ellie pacing on her bike. Great to spend some one on one time with her, giving the poor little bugger some grief lately. She’s the bike rider of the family – loves getting out on her bike. Will do more of these sessions with the kids (might be a while til Aiden’s up for it tho’ !!)
Arvo was spent at friends new place down in Secret Harbour – 200k round trip, worth every kilometre !
All pretty stuffed by the time we got home and surprise surprise – asleep on the couch....bed by 9pm
dist – 12k
avg hr – 134
max hr – 151
Cheers
Paul
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