Well this week was pretty uneventful really, at least from a training perspective. 3 more weeks of my Out Season program to go - so I am looking forward to changing that up a bit. All these intervals are starting to do my head in. But I am getting faster (as least running), so I guess it is working. I missed one run (was planned for a lunchtime) and ran on Friday instead of the Sat brick run. But achieved all the other key workouts.
A non training highlight was catching up with a very good and long time mate who was in town for a few days. Rog and his wife came over for dinner on Friday, so that was great to catch up. I wish I could do it more often, shame they live in Singapore
The highlight of my training week was easily the 95k ride up to the hills with Bernster, Rat & Stenchy. We left at the early hour of 0600 (roll on summer!) and rode out Orrong Rd to Welshpool and followed 'my' route through Lesmurdie to Canning Rd and then down into the Bickley valley and up to the observatory. I felt fairly strong and got into the zone and found my own rhythm a few times. I was fairly pumped up after watching Cadel's welcome home parade on Thursday and then re-watching the 10' highlights of his TdF stage 19 fight back, where he dragged 5 other GC guys up the mountain to reduce his deficit to only 57 seconds. Awesome stuff. We then cut across and up Mundaring Weir Rd to Kalamunda and down the Zig Zag to the coastal plain and home via Abernathy.
Bernie and I nearly ended up eating bitumen, as a moron driving a 3 trailer road train nearly took us out! Stenchy was at the front beavering away as we worked with a bit of a tailwind, then Rat, then me and Bernster was at the back. It was a bit of a cross wind and so we were in a slight echelon formation. I was about on the white line and Bernie just in the lane. The road was a decent 2 lanes each way and there were few vehicles using it. But this village idiot thought he could see how close he could get to us as he sped by. It was sooo close, I reckon Bernie was less than 20cm from being clipped, as I was about 30cm I reckon. This loser of a truck driver had a full two lanes to himself and chose to drive really close to us, with the 3 trailers moving a fair bit, it was a miracle we weren't cleaned up. I was so angry and full of adrenalin I reckon I could of jumped up into the cabin of his truck and belted him in the head...if we could have caught him. Although I would of settled for a few choice adjectives and some hand signals!
So I ended up doing about 95km all up. Stenchy and I stopped briefly at Cranked for a coffee (my shout next time Stenchy) and then I put in a brief appearance at netball, before taking Ella to a Fairy party in Joondalup. I did no stretching and by teh time I got home, my lower back was seizing up somewhat. I was hungry, a bit dehydrated (only 2 bidons in over 3 hrs of riding and 6 hrs elapsed time) and feeling a bit worse for wear and tear. A couple of hours later, I could hardly stand up without a lot of discomfort. So I ended up blowing off my brothers 40th, which was at a mate of his' house in Cott, and laying on the lounge with my legs up. I felt like a real schmuck. But there was no way I could go and stand up at a party all night. It felt heaps better this morning after ultrasound and stretching. So I was able to go for a run on Sunday morning.
The weather was atrocious with a massive front coming through on Sat night and into Sunday morning. There were only a few other runners/walkers out along the coast. The rain was being blown horizontal, from the west, and so 1st one side of me and then the other side of me (as I turned for home) were blasted with rain and wind. But managed 14k or so, including 2 x 1.6k at zone 4 pace.
So my week can be summarised as:
Ride - 155k
Run - 29k
Time - 7:40hrs
This week I will see if I can still swim, after only 3 swims since before Easter with my last one being Busso 70.3.
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