Swim – 1.5k ( 1 x session)
Bike – 150k ( 2 spin class, 1 road session )
Run – 24k ( 1x interval sessions, 1 x long run)
Total – 7:37 hours
Monday – Double Spin Class
No Bridie swim squad pick up today, she’s trying to shake a chest cold so decided to add some time on to planned session. Seemed like a good idea at the time, by the end of the second hour my feet were killing me from the strap pedals...
First class with Dirk - some good high intensity intervals, plenty of climbing. Second class with Mark – bit more sedate than first session which was good...form dropped in last half hour. Nice steady efforts though, suited me since the fatigue was kicking in
See heart rate graph showing the spikes and the obvious efforts between the two classes.
Think I’ll do these longer spin sessions at home – 90min..... might be a bit more family friendly, didn’t get sorted for shower and dinner until after 8.30 then missed Aiden going to bed
avg hr – 131
max hr – 159
Tuesday – 50 min interval run, out to Mt Henry – last one for a few weeks. Need to mix it up a bit next week. New pb on the gauntlet run – 2.25 (previous: 2.40 & 2.29)
Bloody watch reset back to zero after run so no data saved (bit of a glitch on the Polar which will have to get sorted one day !)
Rest day tomoro and recovery swim Thursday so hopefully some le tour watching with falling asleep
avg hr – n/a
max hr – n/a
Wednesday – recovery day
Still early days in program but decided to put some extra recovery days in to try and keep things fresh. A little twitchy going into today not having anything to do but glad for it by the arvo, felt pretty fresh.
Tho’ day de-generated later as I got myself primed to watch the tour (even had a cup of black tea to see if that will keep my awake, first one in years – and appeared to do the trick).
On sitting down I made the mistake of going past the beer fridge and just had to crack one open whilst watching Cadel, Andy and C**natthedoor battle it out....that then turned to another beer ....and then after getting on the texts from Daz and PJ (from Italy) getting fired up about the racing.....then it happened....... maybe just a handful chips ?? it had to be done...oh well
So, guilt’s of letting my mid-week snacking get away from me – have been damn pretty good over the last 3 weeks (tho’ we won’t mention the 5 biscuits I had with that said cup of tea !!)
dist – n/a
avg hr – n/a
max hr – n/a
Thursday –
AM - Recovery Swim.
Good little quick session – tweaked from the EN Cult. 200 wu, 8 x 100 (50 hard/50 easy) 30’ RI, 8 x 50 (25 hard/25 easy) 15’ RI 100 cd – 1500 total
Some good splits for each of the 50 hard set – 45.1, 45.0, 46.8, 46.7, 46.4, 46.2, 45.4 & avg 46-48 for the 25’s
PM – n/a
Another late night watching Tour, 4 hours sleep......bring on Alpe D’Huez and the TT on Saturday ( but more importantly bring on normal sleeping patterns..)
Friday – rest day. Waay too many beers watching Alpe D’Huez...very foggy
Saturday – Long Run. Swapped out long run to Saturday due to late nights and wet roads (and a slight hangover – nothing like a tempo run will sort out). Good solid run tho’ a slight niggle in my right ankle at about 8k, will have to keep an eye on that one.
Took Bridie and a friend rock-climbing at The Rockface gym in Northbridge – girls had a great time. I got stiff neck looking up the time !!
Another late night watching the tour – unbelievable TT from Cadel. Some great texts from the guys and some funny facebook commentary as well
dist – 14k
avg hr – 143
max hr – 165
Sunday – Long Ride. Mindarie – Cottesloe – Loop -- approx 90k. Watch still playing up but think I’ve sussed out why trip computer is not working
Hooked up with Daz at Scarborough at 7.30am as we both agreed 1. a sleep in was called for and more importantly 2.we had to celebrate Cadel’s unreal TT ride that put him in yellow and partly secured the win (the parade to Paris was all that was left to do)
High-light for the ride down was seeing some gates on a new house in Mullaloo – they’ve got the Tardis set into the wrought iron – very cool...forgot to get a pic on way back will try and get one next time I’m down that way
Worked around the house after a great breakfast of porridge, 2 bacon sandwiches and a chai tea......... started to feel like crap by about 6pm (did have a couple of beers watching a movie, so was a little sleepy) had to go the bed at 8pm – Shell woke me up at 11pm to watch the tour – had second thoughts rolled over, but then thought better for it so got up and watched the last 10k and presentations – awesome stuff...very jealous of PJ being there. Great seeing a Aussie on top of the podium – and a thoroughly deserved winner.
All finished and just about to go back to bed but then noticed the Busso 70.3 was on One HD finishing at 1.00am – arrgghh..... I hadn’t had a chance to watch this yet as our dvd recorder is not HD, so I thought stuff it, a late start tomoro and stayed up to watch it !
Great production and good to see some familiar faces in the show !! tho’ didn’t see any of the fellow three amigos...
dist – approx 90k
avg hr – 151
max hr – 157
Monday post note - as I write this I can fee a man cold creeping up, hopefully doesn’t amount to anything...possibly not enough rest last week and been also in contact with a fair few people who have had the coughs and splutters, will see if it affects training
Cheers
Paul
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