Paul’s Week 6 – ending 14/08/11 – Boxes Ticked

Paul’s Week 6 – ending 14/08/11 – Boxes Ticked

Swim – 2.0k (1 x session)

Bike – 163k road ( 1 x home spin session, 2 x road sessions )

Run – 40k (1 x interval sessions, 2 x long/aerobic runs )

Total –  9:20 hours

Monday – Home Spin Session (last day of Daddy Day Care)

Shell due home later tonight from Melbourne so planned a 90 min session – turned into only a 55 minute effort. Spinervals No Slackers Allowed – yeah well, that title didn’t help out at all...thanks for nothing Coach Troy !!

Too much going on in the head with being at Aiden’s kindy in the morning and kids pick up etc, (man, kindy rostering on is so cool....I commented to Aides teacher at recess that it was just like being at Sunnyside kindy on the Toy Story 3 set !!)

avg hr – 125

max hr – 154

Would’ve loved to gotten out on the road today but weather came in enough to wet the roads and we all know Rats don’t do moisture..

Have got multi tasking worked out tho’ on my spin bike setup – in one window of the computer is a Ironman dvd, the other is coach Troy and his uber mid 90’s cycling buddies (in fluro lycra to match), and also Above and Beyond Trance music on the ipod & speakers.......lot’s of buttons to keep track of !!..........oh and some cycling work is done in there as well !!

Shell in the door at 5.50 – me out to pick up Bridie at 6.10 and join in her ‘land’ core session training – they are doing 2 days a week of core strength work and parents are encouraged to attend...I’ll be in for that, anything can help with this IM program !!

Did embarrass Bridie as I got picked to demonstrate an exercise !! ha ha !! She told her friends I wasn’t related to her...apparently I embarrass her a fair bit – must be cos I a look like Mr Bean ??

Tuesday – Tempo Run & Swim

AM – Interval Run

Another PJ Fluro session kindly passed onto myself..man these guys are keeping me honest !

10’ warm up, 3 x 10’ tempo (10k pace) 2’ RI, 6’ cool down

Solid run again that had me hurting right up to the last 10 seconds of the last effort. Trod in doggie doo again...the joys of running in the dark...roll on Spring and any form of daylight

dist – 10k

avg hr – 143

max hr – 159

PM – Swim

300 wu, 10 x 100 (50 hard/50 easy) 30’ RI, 10 x 50 (25 hard/25 easy) 15’ RI 100 sprint, 100 cd.... 2000 total

Glad to finally get a swim session done that’s hit the 2k mark..again appreciate early days but still good to tick over the arms. Some good splits on the 100’s again and even the 50’s were coming in at 50” consistently. Pretty stuffed at the end, those 3.0k sessions are going to be hard later in program !!

100’s - 50 hard – avg 46”....... 50’s - avg 48”

dist – 2.0k

Wednesday – Bike

RTR ride, just to get legs used to bike again – hadn’t ridden on the road for 2.5 weeks. Threw in 2 x Reserve St and a solid effort along Bourke Drive. Apart from that, pretty tame ride...legs felt heavy from Tuesday’s run

Caught PJ doing his 10’ efforts along Melville Beach, could recognise that run gait anywhere ! Good to see he was hurting...can’t wait to hear how his legs are on Friday from his manic Thursday ride am  and interval pm run day !!

dist – 60k

avg hr – 133

max hr – 157

Core session with Bridie got us home at 7pm then diet slipped tonight, just had to grab a handful of lollies after dinner that turned into 3 extra freddo frogs...then a biscuit at midnight after Aiden woke for a drink....either the worms are the move or my caloric intake is not enough...

Thursday – Aerobic Run

Couldn’t be bothered trying to think of another planned session of intervals so decided a nice aerobic run out to Mt Henry and back. Started later at 6am to make sure I got in the shower at work when I got back....it’s like Hay St Mall in the one shower (newly installed in the building) at 6.30-7.00am each day......it’s winter and getting flogged so can’t wait to see what it’s like come September when weather warms up and everyone else in the building decides to get fit and ride to work !! all good tho’ least people are using it and doing their bit for exercising...just do it when I don’t want to use the bloody shower !!

Ran the gauntlet at Mt Henry – 2:37 not a pb but did run from the other way ?? not sure if that makes any difference, doubt it

dist – 10k

avg hr – 145

max hr – 165

Friday – rest day

Beer count – zero !! First time in a long time I’ve gone a whole Friday with no alcohol !! Felt much better for it Saturday morning. Got Polar back today so hopefully some more stats

2 hours of time keeping at Bridie Arena race session – no electronics working so hat to write dwon the 3 times for each heat...testing stuff !! 100 swimmers !! Bridester pb’d both races 200Im by 10 secs...go girl !

Saturday – Hills Ride

Awesome ride this morning with Daz, Bernster and Stenchy (Paul V). Straight up Welshpool, kick left then up and down a bit to the Observatory – then cruze to the Zig Zag, down this time (not enough time left in the ride to go up) – [haven’t been along this road since I was about 12 !! not riding of course just tourist visiting in a car] Out onto Abernethy and a wicked tail wind to push us back to the city at 40kmh avg pace...peeled off from the guys at Windan bridge out along Burswood, South Perth, Narrows then fwy path back to work

Lo-light of ride -- we got buzzed by the road train on Abernethy (– see Daz’s blog, scary stuff) Some people just don’t get it and think they’re above the law, I’m gunna get myself in trouble one day by reacting to these in-considerate pricks. Everyone has their own opinion on how we should share the road (rightly or wrongly on both sides of the drivers vs cyclists tip) but when peoples lives are at stake it’s isn’t funny anymore. Karma’s a bitch...that truck driver with get his one day I’m sure. Reminds me of a training ride in 06 when a removal van buzzed me at a roundabout in Quinns and damn sure there’ll be plenty more to come in the next few months – just hope we all stay safe

dist – 103k

time – 3:58

avg speed – 25.9km/h

avg hr – 142

max hr – 171

kids at sleepovers again so nice and quiet in the house tonight ! ...top curry from Shell, 3 drinks only, Hanna on home theatre (not that good)

Testing a new resolve with the beers/drinking......way too much carbs/calories in each one, that could easily back off some excess if I have the resolve

Plan is: a few Thursday (no training Fri), none Friday (this will be tough depending on work week), 2-3 Saturday and a couple on Sunday arvo. May include beer count in stats too – just for Craig, will see !!

Sunday – Long Run

Usual coast run, upto Jindalee Beach this time. Tried to go easy for 60 mins then finish at IM pace for the last 40, but hitting the lap button on the Polar I was noting that the heart rate looked like it was dropping not increasing ! Felt fine and figured maybe wasn’t going hard enough but as I didn’t want any wheels to fall off pushed on at same pace and certainly dialled into what will probably be IM pace so not too concerned

dist – 20k

time – 1:40

avg hr – 136

max hr – 149

Grouting laundry all day after breakfast then beers with Scotty and Deb in the evening to finish a great weekend off. Asleep on couch by 9.30pm

Finally feeling like I’m actually now training for a specific task and these sessions are having a purpose – hence the ‘box ticked’ title this week. Plus, getting a lot that special ‘tired’ feeling after a ride or run is done but also knowing that the body has to back up another key session the very next day. Time to keep get mentally prepared for the longer haul

Cheers

Paul