Feelin the Heat

Week 8 PJ ‘s Training Summary 19-9-11 to 25-9-11
Week 2 of IM specific training this week. The plan is some strength sets in the pool, more ME and FTP on the bike and run focus is building durability. Long run will be +5% on last week.
Monday
I was a bit confused (still a bit gaga from the weekends training ) about the programme for the week so didn’t do my second long run this morning. Then I sat at work and reflected on what I had done or rather not done. As it happened Sam was crook at school so I had to go pick him up and take him home. After I had done so I thought screw it I’m not going back to work for just a few hours and hit the streets for the second part of my long run. I ran from home down North Lake Rd to the river and took a left and headed to Pt Walter. Legs were very heavy but came good once I got in to a rhythm. I got to Pt Walter in 40 min perfect. 1 hr 20 min and 14.4k. Some showers came through but it was quite warm. I got home and checked on Sam. He was fine after eating something. After half an hour I headed down to Melville pool for a swim set. Lots of short sprints and band work. Arms and shoulders sore initially I think from being in the aero position for so long on Saturday.
Tuesday
After a clarification email from Fluro regarding my long run, we made a plan to have an easy day today and again tomorrow after the 2 day run block. “World Champs” was to be a recovery ride and I left 15 minutes in front of the groupo. The boys caught me at the Christchurch lights so I ran the gauntlet with Fluro, Rosco and Rob Mac. The boys seemed a bit sluggish getting up the first hill but apparently the pace had been on big time. We beat the groupo back to Freo and I threw the run shoes on for another brick session. 20 min out and 20 min back @ 5 min/k pace. That was it for the day. I put my skins on under my work pants to help with the recovery.
Wednesday
A bit strange not getting up early to run but I’m happy to take the sleep in. Fluro is keen to get me to run long either on Wednesday or Friday before the long ride but not this week. There was no way I was up for a 2hr 10 min run today anyway. A bit of shit was flying amongst the Freo guys via email today. It happened when an email of Fluro’s bagging out the Tuesday World Champs saying that the slower group 2 guys are holding back the fast boys who want to cut sick, got inadvertantely sent to Bobby the group 2 boss! he forwarded it on to everyone !! Fook me there was a backlash !! Can’t wait till next week it’s gonna be on for one and all !!!
Another strength set at the pool. Arms and shoulders were much better today. 2.6 k all up. I got home and just wanted to eat the fridge out I was that bloody hungry.
Thursday
I woke up this morning with tight and sore hip flexors and glutes. I had some time spare so stretched for a while which helped. We met at the Left Bank for TT’s on our Pt Walter circuit. A few of the group 2 guys rode past the lefty and there was a bit of friendly banter about the email, hahaaa !!!! The session for me was one circuit at IM effort (zone 2) on the bars and seated the whole way including the Pt Walter and Reserve St hills. TT2 and TT3 were same but at HIM effort (zone 3). The rest of the crew had to do 1@ 80% FTP and 2@ 100%. I heard my name bleating out along Bourke Drive on the return trip first interval. It was Rat out his long run hiding in the bushes with his river dwelling rellies. You looked good in my calf sleeves mate. Lots of pikers on coffee today so just Fluro, Dunc and I sat at 9 Seeds. Good though because I was able to sort out some program stuff with Fluro and make a plan for the Saturday ride. Group 1 Rocco ride it is.
Friday
Rest day although once again I had planned to swim in the arvo. Sam and Rugby ruined that plan. I had to pick Sam up from the train station and when we got home the Australia v USA game was on. This was much more appealing than the black line in the pool.
We finally got the details sorted for our Port Douglas holiday today. Jenn, Sam and I are flying out Sunday week for a week of sun and relaxation. It has been a drama of epic proportions thanks to the incompetence of the travel agent we have to book through. This guy could not organise his way through a wet paper bag and has the silk tongue of a car salesman. What can you do when it’s a freebee? I think an email to the competition organisers might be in order though on our return.
Saturday
A glorious morning very still but cool initially. I met the Freo group 1 boys at the Raff’s for a 6:00am start. Tom, Rosco and Fluro had already been for a warm up out to Shelley Bridge and back. Rosco looked shattered and the ride hadn’t started !! 8 of us left on the dot and we were soon in to a steady 36k/hr average. I hung a few metres off the back of the group and didn’t take any turns, as per instructions. Dave Wrighton was starting to struggle with the pace at Wally Bridge and was soon after spat out. We waited up for him near the servo on Safety Bay Rd. Fluro checked in with me to see if I was dialling in where I needed to. We headed into Rocco and I was hanging on just fine. I felt much stronger today I think because of easy days on Tuesday and Thursday and of course Friday rest day. After a pit stop near the CBH grain terminal we were off heading towards Freo. I was dreading the hill climb at Coogee Beach because it is long and deceptively hard. Last time I got dropped there. Luckily the pace wasn’t too bad up the hill except for the usual 3 suspects who sprinted up !! The Marine Terrace was contested by Tom, Fluro, Alex and PZ. I didn’t have much left in the legs. Coffee and huge berry muffin at Troppo’s. 37k/hr average for the loop so happy with that.
After devouring more food when I got home I got a few chores done and headed for the pool to get a 2.7k set in. It was important to be home by 4pm for the rugby, the All Blacks were playing their hardest pool game against their boggie team France. Very fortunate channel 9 were broadcasting it live on GEM. The beer fridge was well stocked and snacks were on. A great result with the AB’s dominating every aspect of the game and sending a message out to all other countries. NZ 37 def Fr 17.
Sunday
I had mapped out a 24k course for today’s long run which was a circuit rather than an “out and back” that I usually do. Fluro wanted me to run an undulating course and it certainly was. From home down Nth Lake Rd to the river, along Melville Beach, up to Wireless Hill, along to Garden City, back to Melville Beach, to Canning Bridge, Mt Henry Bridge, Leach Hwy, Murdoch and back home. I got out early, just after 6:00am in order to get done and dusted by 8:30am. The weather was much nicer than last Sunday’s debacle. The aim was Z2 on the flats, Z3 on the hills and lift the pace downhill. The fatigue started to kick in after about an hour and the hills took some sting out but I got through ok. 2 hrs 15 min and 24k in the bank. We had a bit of a kick back and domestic chore kind of day. Got the dog down to Waylen Bay for an outing which she absolutely loves. Roast chicken and apple and peach pie in the Webber to finish.

I found this week not as tough as last but the quads, itb, glutes, and lower back are giving me some grief. I will get an appointment with Tony next week to see if he can iron me out.


14hrs 21min all up. Swim 8.0k, Bike 203.7k, Run 57.5k