Well this week was the official beginning of the 12 week Race Prep phase for me. But as the name of this weeks post implies, it was interrupted somewhat. I had to fly to Sydney on Sat morning for a convention. The 29th annual NIBA convention at Darling Harbour. 900 insurance brokers from around Australia converged to party for 4 days...more on that later.
I managed to get 4/4/2 as swims/runs/rides. The riding was lacking this week due to missing most of my weekend.
The week started pretty well, except I was pretty sore from the previous days Cyclo Sportif TTT, so I skipped my run and just swam 2.0k at lunchtime with Rod. It was a beautiful day to be outside too. On Tuesday I did Mondays interval run as 3 x 1.6k Z4 efforts, which turned out an avg of 4:00 flat pace and nearly 11k all up. I managed to sneak another lunchtime swim in and did my full 2.4k planned swim. Soon I will have to switch to after work, as there is not enough time at lunchtime for anymore distance.
The nasty hacking cough was still with me somewhat, but I tried another TT on the bike anyway. Managed a decent effort for 30', but was not very good really. Avg HR was 82% of max, which was slightly better than the last attempt. I need to really do these in Herdsmen Business Park on the RW circuit to get good data. And be healthy too. I got back after 65' ride and did a short run off the bike for 7.5km as a 'steady state' effort. I have just read PJ's blog for this week and can totally identify with his comments about his running off the bike putting you into 'race mode' somewhat.
Thursday saw me pound the pavement for my weekly long run. I am really happy with this time slot for my long run, I reckon the quality is so much higher than Sunday. Anyway, I ran a 1:45hr out and back to just past Hillary's marina and avg'd 4:42 pace for 22.4km. I have started using the fuel belt with 2 bottles, but will have to add more next week. I also have had one gel or a small handful of lollies.
Friday rolled around and I just swam, 3 main sets as 200,300,200 then 6x100 -ve split and finally 5x50 as 25h/25e. Saturday was supposed to be a 4hr ride, but due to flying out to Sydney, I had to leave home by 9-ish. So I decided to just do a RTR as ABP. I did 60km and the first 42k @ 34.6km/h (to the Narrows) before the pace slowed due to traffic/road conditions etc. I felt real good too. I am sure that was best ever avg speed from home to teh narrows (via Freo). I used to do that ride all the time in training when I worked in the CBD. I then had to race home and get ready to fly out. Saw the girls for brekky and Izzy cooked me scrambled eggs and toast while I showered, which was cool! Then quick kisses and cuddles for all and I drove off to the airport.
That night, I found myself on a 3 storey glass sided ferry cruising Sydney harbour and watching NRL, the RWC and the mighty WC Eagles in the AFL semi finals. The weather was magnificent and balmy. Did I mention free beer too? It was unreal! Shame the Wallabies let the evening down. But boy, did the Eagles give good value for money with a thrilling 3 pt win over the Blues! The game came down to the wire and my heart rate went through the roof as the last quarter went for 36min!!! What a great night. Insurance brokers know how to party hard thats for sure. I did switch to water after half time, as the Asahi's were goin down way to easy! I think I got back to my hotel room around 1130, which was early by the standards of my colleagues! But I did want to run on Sunday.
I woke up pretty foggy on Sunday morning but forced myself vertical by 630am. I hate hangovers so much these days. I felt pretty average, but pulled on the running gear anyway. Sunday in Sydney was also the annual Festival of Running - which included a marathon, a half-marathon and several other distances. It seemed all these races surrounded the CBD and Darling Harbour. So everywhere I went, there was a race on and barriers and traffic wardens and cops etc etc. The weather was over 20 degrees at 7am and got to 30 later in the day. Plus I was pretty dehydrated, so I only managed about 6.5 kay before I headed back to Darling Harbour. Sydney is such a beautiful city to run around. The harbour, the bridge, the opera house etc make a great back drop. I went to a bunch of sessions, but the best one for the day was the comedian, author & film maker Anh Do. He was very funny indeed. Plus he had a remarkable story of coming to Australia as a refugee in the early 70's and how he succeeded against all odds. Very inspiring. I skipped happy hour (and more free beer) in favour of a swim. I had spotted what looked like a pool on the way to my hotel and so I discovered the Ian Thorpe Aquatic Centre in Pyrmont, just 1km up the road. It was a pretty new and fairly nice pool with 8 lanes and kiddies pools etc. I banged out 1.7km with no pull buoy and it felt pretty good. I usually do at least a big chunk of each swim with that particular little device.
So from there it was off to another function "Moonlight in Marrkesh" which was a real hoot. Belly dancers, fire eaters / twirlers etc and free beer and yummy food. I bailed early on this one and left at about 10pm, as I hoped to do more running on Monday. Plus, I heard you need to pace your self on these conventions...
Weekly totals were;
Swim: 9.5k
Ride: 92k
Run: 47k
Hours: 9:15
Next week is the 2nd interrupted week due to my Sydney trip.
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