Paul’s Week 7 – ending 21/08/11 – The Choc Chip Cookie Midnight Affair & The Walmart Ride

Paul’s Week 7 – ending 21/08/11 – The Choc Chip Cookie Midnight Affair & The Walmart Ride

Swim – 2.2k (1 x session)

Bike – 152.5k (1 x spin class,2  x road sessions )

Run – 33k (1 x interval sessions, 2 x long/aerobic runs )

Total –  10:22 hours

Monday – Spin Class

Was supposed to ride on the road today but once again Perth’s weather has turned up a wet start to the week. Will have to lock some outdoor sessions in once it gets clearer, but for now will have to make do with some extra minutes on the spin bike before class

Jumped on a bike at 4.30pm after getting to gym early, ticked legs over trying to increase heart rate every 5 mins. Fatigued enough (as planned) start Gill’s class but faded badly towards the end of the session. Have a calf niggle from Sundays long run so was a little hesitant about going too hard but still, heart rate shows the truth – not much efforts happening

avg hr – 127

max hr – 154

Seriously need to sort these sessions out – not getting enough return for investment (RFI) Feel like I’m back 5 years old school training and just doing the time....time to ponder

Shell’s bought some choc chip cookies that caught my eye in the cupboard....bad move.........

Choc Chip Cookie Count – 3

Tuesday –

Too wet and windy to run so decided to get wet in the pool instead

AM – Swim

Fluro’s Challenge Session 2

300 w/u - 100 swim / 100 pull / 2 x 50 (25 fast, 25 easy)  Main set   1000 - form -- last 500 with pull bouy  14 x 50 max sprints 15-20 RI'  200 CD  2200 total

Good session this morning, starting to feel in the ‘IM Training Zone’ getting in the pool at 5.30am and planning a run later in the day – 2 session in one day, there’s going to be a few more of them to come!!

Hit the 50’s on 1.07 consistently but noticed the second 25m in the sprint was a real struggle....by the end was toast. The 1k free at the start was enjoyable, can’t wait to strap the pull buoy on and knock out a lazy 3.0k TT

dist – 2.2k

time – 0:47

PM – Interval Run

10’ warm up, 3 x 1.5k at 10k pace with 3.15 recovery, 15-20’ cool down

Very very tough run today, got out from work at 4pm. Borrowed some Compressport calf tights from PJ as my right calf had a niggle from the weekend. Well, the calf was fine but my running style was out for some bloody reason and my left hammy was tweaking on each stride – me thinking this is going to get ugly. I was feeling my form was laboured and that something was going to ‘ping’ at anytime. (caution to the wind would have said back off but still felt good to run) Heart again wasn’t climbing, lucky if it got over 150 but in the end managed to complete the run and with the normal turn around point for my 60 min run I must’ve been on pace and on target

dist – 12k

time – 1:00

avg hr – 142

max hr – 155

Choc Chip Cookie Count – 5...and plus 1 that is technically in Wednesday’s count after midnight snacking – again :O(   ...dreaming of choc chips....need to eat more during the day me thinks

Wednesday – Bike – Interval

Point Walter Loops

Rolled out from work at 5.15am with mojo at a new low (obviously not recovered enough from the weekend and the week’s two sessions). Caught PJ running in the dark (again) on his way out on his 1:20 run) be nice to sync sessions with PJ as we’re pretty much doing the same distances and efforts at the moment but I’ve got other commitments with swim pick ups that would need to be re-organised etc......maybe later in program I can be a bit more flexible. Be good to go together on some of the mid week 4 hour rides

Ride was easy out to Canning Hwy/Bourke Drive – then 3 x IM pace to Pt Walter all the way up Reserve, down Stock (nice and easy on way down, roads still bit wet) then nice 4 minute max effort along Bourke Drive. Good solid efforts which were all in the 17’30 range..tempted to do another but realised form would’ve dropped so decided to roll back to Mt Henry and rush for the shower at work

dist – 46.8k

time – 1:43

avg speed – 27.1km/h

avg hr – 130

max hr – 160

Thursday – Long Run – swapped out from Sunday

This run was going to be interesting. After last weekend’s first full on sessions there were a fair few things going on with my legs and muscles that were

1.     Playing with my mind

2.     Worrying enough to not really be focused on what I had planned for the run. ie. this 21k run could turn into a 5k limp back to work

In the end I needn’t have worried, after starting out pretty slow (was nice not to stress about fitting in any intervals – this run was slow and steady the whole way) the niggles I had just didn’t eventuate into anything.....so I had either convinced myself I was going to get injured or it was, just tired legs.

Anyways, nice solid aerobic run - heart rate was a little low at the start but after 30 mins and warming up got into a rhythm and cruised for the whole 1 hour 45. Got out from work at 3.15pm and was such a great arvo running along Melville Beach. Pretty special area to have access to and on the way back you can see right over the bay to Majestic Point where I had run from. I am pretty lucky to work in an area that has so many options for running and biking, plus at home is always good to run alongside Mindarie and Quinns Coasts’ so no excuses to get out if the weather’s right

Faded a touch at the end which was probably into the junk miles territory but I am a believer that this IM bizzo has a lot to do with mental training and if that means the junk miles are the mental side of it (ie. pushing thru even tho’ you know things are breaking down) then I will continue to keep ticking over the extra kays/minutes

Top hi-light for run is alongside Burke Drive there is a massive open space where people walk and run their dogs in droves...well, I do like to say g’day to the odd mutt or pooch that I come across if they look friendly enough, and this time I was lucky enough to meet the pooch from Men In Black – awesome little pug...Ellie reckons she’s getting pugs when she’s older, and somehow I really think she will

dist – 21k

time – 1:43

avg hr – 141

max hr – 152

Friday – rest day

Beer count – zero !! 2 weeks an counting (Friday beers that is...total tee-toll ?? nah..maybe the week before the race)

Saturday – Ride – Fartlek

Dropped Bridie at Arena at 5.50am for 6am squad training and then rushed down freeway to get to Runners World by 6.30 roll out – well, get there at about 6.07 after giving myself way too much time...next week will leave a bit later so as Bridie is not waiting too long for pool to open. Other kids were there waiting also so not that bad

Great ride today. Back with the Runners World crew which has seemed like forever since I’ve rolled out with everyone, usual suspects were there and looked promising to be a good solid ride. Daz had a simple RTR ride with 6 x 2.5’ max VO2 max efforts with 2.5’ recovery and ABP in between (always be pushing). We decided to split them up around the route – 2 at Mt Henry (1 out and 1 back) 1 at Burke Drive, Left Bank, Leighton and last one from Waratah along Dalkeith. It’s funny cos that 2.5’ effort is that magic figure that is just enough time to really sort you out physically and mentally...heart rate max’ing at figures it is not normally used to seeing. Pretty pleased with the efforts see lap times below. As Daz says – ‘work works !! Be good to see the boy’s stats

Got back to Food Store for a quick drink (PJ had a coffee) then I span back to the Raffles with him and back again to my car parked at Runners World, quick chat with Phabbie and then home to take Bridie Justin Beiber poster shopping....great

Rest of the day pretty much the same as every other Saturday at the moment – home, food, netball, home, nap, food, beer, movie, bed....

Actually it had to be the funniest ride ever today – hate to say it but there were a lot of people out this morning (Spring’s around the corner) that were well, let’s just say that me and PJ were absolutely beside ourselves laughing saying that the day was turning into a Walmart Ride...some very strange looking cats coming past us and we had a few laugh out loud moment’s along the way. One notably the fixie doode who thought he could go off at the front of our group along Leighton – just as we were winding up the 2.5 V02 effort........yeah well, fat fixie got fookd after about 3 minutes !! .....spat out and gone forever !!.........mind you, least these peeps are out there enjoying themselves and getting fit.....but yeah, we saw a few people this morning that made you go ‘wtf’ !!! ..

dist – 73.7k

time – 2:39

avg speed – 29.1 km/h

avg hr – 139

max hr – 176

Lap	Time	LapTime	Max	Avg	Dist	km/h
1	20:22.1	20:22.1	155	124	9.339	27.5
2	22:53.3	02:31.2	175	168	1.811	43.1
3	25:21.1	02:27.8	168	144	1.196	29.1
4	27:52.9	02:31.8	172	167	1.601	38
5	44:08.5	16:15.6	166	138	7.744	28.6
6	46:39.4	02:30.9	176	165	1.669	39.8
7	57:11.4	10:32.0	169	151	5.277	30.1
8	59:41.8	02:30.4	168	161	1.829	43.8
9	05:46.4	06:04.6	166	145	2.986	29.5
10	08:17.5	02:31.1	175	166	1.602	38.2
11	27:06.5	18:49.0	169	148	8.775	28
12	29:37.3	02:30.8	171	163	1.642	39.2
13	52:55.2	23:17.9	167	137	9.414	24.2
14	38:59.7	46:04.5	158	130	18.803	24.5

Sunday – Aerobic Run – swapped out from Thurs

Glad I only had 60 min this morning, was a good mental break to know that a sleep in could be had and not having to make sure I was out the door by 6am to be back at a reasonable hour. Aiden pretty crook at the moment so was up to him a few times in the night which threw the sleep pattern around a bit. As it was I ended up leaving run to the arvo, – not a ideal time for me as I always tend to have eaten too much before hand and would be mostly on my feet for the day by the time the run comes. But, will have to put a few runs in for the afternoon later in program to ‘acclimatise’ as that’s when the run will be happening come race day

Bridester had a friend sleep over so was up cooking bacon and eggs for breakie, and as run was decided to be done later I joined in...nice lot of greasy fat to get the arteries going in the morning.

Off to Yanchep for a picnic for some family time – great day checking out the koala’s, bit of lunch, kick of the soccer ball and then we did the walk around the lake – 2.5k which, we were pretty proud of the kids for not complaining too much......tho’ the fact I kept telling them the ice cream shop was just 200m ahead every 5 mins probably helped them get there !!

Finally got to run at 2.30pm which was a struggle to step out the door – tho’ one hi-light was switching over to new shoes, man they felt weird. Worked out there’s about 500-600k to go til race day so these nu shoos will do nicely til then...still got my race shoes from the half in May so they’ll get a week’s use the week before December which will give them a nice 100 odd kay wear in for them

Weekend again too short, not enough time to get things done around the house but you get that – and it’s not going anywhere. Given up making list of jobs to do around the house

dist – 12k

time – 1:00

avg hr – 137

max hr – 151

Couple of planned rest/recovery days next week, even tho’ weather looks good to get out must stick to these planned days off, it’s still early days. Massage booked for Satday and City To Surf with Bridester on Sunday so should be a good week

Cheers

Paul