Swim – 5.4k (2 x sessions)
Bike – 137.8k (1 x spin class, 2 x road sessions )
Run – 34k (1 x brick run, 2 x long/aerobic runs )
Total – 10:36 hours
Monday – Spin Class
Well finally decided to get my sh!t together and push myself in these sessions. I figure it’s me that has to make this work and the instructor can only do so much – even some are better at pushing than others. Happy with efforts and managed to spike the hr at 158 with a fairly reasonable avg for the whole set. Legs felt laboured maybe after Sundays brick run, but I think I’m not liking the new Livestrong bikes – way too quiet and just a little to hard to get setup dialled in unless you are prepared to spend half an hour adjusting and measuring.
Hopefully the last Monday spin class for a while and road sessions will take over if weather is playing nice and spin is only used as a emergency plan. Given all my whinging I do feel I get a lot from the spin classes but need the ‘proper’ road kays under the belt !
time – 0:53
avg hr – 132
max hr – 158
Core Stability Session – 15 mins – not enough time after swim pick up and before dinner...Slept in skins and legs felt good on waking
Tuesday – Recovery Swim
Wanted to get at least 3.0k in this morning and only just managed to as I had to cut short 100m in last 400 due to a knot in the neck developing. I tend to get a crook neck every now and then. Little stiff now but not as bad as previous episodes. Happy with efforts, managed some good splits and the 50’s on 1’ were pretty easy
600 W/U
10 x 50 fast on a 1min cycle
5 x 400 (Free, buoy, paddles, buoy, free)
dist – 3.0k
time – 1:06
Core Stability Session – not even on the radar. Snacked again on some biscuits...gotta have more self control....
Wednesday – Bike – Easy Aero (TT setup)
It’s back !! The old 6 year old Giant Trinity is back on the road after a lay off since Busso in May. Bit hesitant at first on how the fit and feel would be but needn’t have worried...felt a bit odd for the first 40 minutes but once I sorta got used to it I found I could push some efforts a bit. Up hills is crap – will not being taking it anywhere near the hills but once she gets going on the flats she a joy to ride. So much so that I had convinced myself that the settings on my Polar for ‘bike 2’ were in-correct as every now and then I’d look down and see I was cruising at 35k or 39k ...figured I must have the wheel circum mixed up and when I finished the ride I’ll see if that was true as this was going to be a stock RTR ride – 51.7k. Well, surprised myself as the kays came in the same and was a slightly quicker ride than normal...so, a few factors of a tail wind at first and the aero setup got me a decent avg speed. Punching up the freeway path was tough into the wind but not un-bearable. Had a super commuter coming the other way yell something at me and couldn’t work out what it was but then figured it was ‘turn ya light down !!’...ha ha !! got the Ayups pointed nice and direct as it’s pitch black at 5am on roll out so will have to remember to tilt down once daylight kicks in...guy was still a twat tho’ ...even if he was right... :O)
dist – 51.5k
time – 1:41
avg speed – 30.6km/h
avg hr – 138
max hr – 163
Core Stability Session – surely if I leave this heading in I’ll get off my @rse and do something about getting some core work done....*cough*cough*
Thursday – Aerobic Run & Swim
Ellie’s School Sports Carnival Day !! More importantly:- Day Off from work – oh yeah !!
AM – Run
Bit of a sleep in, got out at 6am and back for breakie with the kids. Reversed my Quinns Beach loop, amazing how looking at things from the other way can so make you think you’ve mixed things up immensely !! :O)
dist – 10k
time – 0:50
avg hr – 136
max hr – 151
Great day watching Ellie at their sports carnival. Awesome weather this time as it’s usually raining and getting re-scheduled, but got wind burn on our faces as we didn’t sun screen up – rookie mistake again now that spring is here and summer is on its way
Absolute classic Aiden moment when he lined up for the kindy race. Standing there dancing away to the music on the loud speakers then off he goes, in only the way that the little boof knows how to run !!
Pure gold, looked like he was enjoying every second...so much so I’m sure he was trying to get last !! ha ha !! I still reckon he was showing us how my run would possibly be come December !! Good on him for getting out there and giving it a go – pretty proud of his participation ribbon he was. As Shell said, can’t see anyone in our house taking over her year 6 runner up champion girl title !!
PM – Swim
Bridie crook today so she wasn’t swimming, Ellie got asked to try out for Inters (next squad up) but with the sports carnival she was ‘tired’ and didn’t want to go......so I thought stuff it – I’ll keep the Arena attendance up for the Manning’s swimming this week and got down there at 4pm and knocked out 2.4k. Neck was playing up again but got home and put the heat pack on and settled it down considerably. I only breathe one sided and feel an old dog like me will take too long to learn bi-lateral
200’s tonight and sooo much easier than the 400’s of late, think I actually enjoyed it !! (cheated a bit by using pull buoy on every second 200, I love my pull buoy.....”it’s my favourite” !! – to quote Aiden !!
300 W/U
Main set
10 x 200
- 1-3 free-hard
- 4-6 paddles-hard
- 7-10 free-hard
30 sec RI
100 cd
dist – 2.4k
time – 0:46
Core Stability Session – zero ! --- ok, next week – Week 1 of specific IM training......must start core ! ...self affirmations must work...surely ?? ..think I’ll just give up on writing this title down, it’s not working !
Friday – Rest Day
Arena Swim Club race session for the kids in the evening, ended up volunteering for time keeping as there were still 3 spots left with about 2 mins til race start, amazing how some parents cannot make a effort to assist others! 2 hours later we’re off home for dinner, gear sorted for Satday ride and into bed early with no beer again
Saturday – Brick Session
Drove down to Daz’s as he was doing the exact same session this week, he was Cylcosportif’ing on Sunday so would take it easy (his easy is my hard !!). Rolled out at 5.50am, got about 60 seconds down the road and had turn around to go back and get his sunglasses....he should’ve taken that as a sign me thinks !! – more on that later
Ride was a basic Runners World RTR modified Circuit 1 – few of the old estranged Uncles rocked up this morning (Spud, Greggie, Marko)
Headed south on the freeway path....I took off at the Rowing Club for the Mt Henry effort and let the guys chase me which they did and caught me in due time, slowed to turn at the bridge and I decided to wind the guys up again and put the hammer down straight away and be the rabbit once more. They caught me just before the Raffles and was given some nice words of encouragement !! ha ha !!
More efforts along Burke Drive and The Left Bank, Daz broke a spoke just before Leighton so we decided we would carry on up the coast and swap out his wheel and then carry on further to get the planned 3 hour ride time. Left the guys at Eric St Cottesloe and punched into the wind back to his place in Scarborough, wheel change then off up West Coast Hwy to Sorrento and back.
Can’t stand that stretch along West Coast Hwy at that time of day when the sun’s shining and every bugger is out for Sunday drive on a Saturday morning, way too many cars and not enough lane space.....then again, we shouldn’t really be riding on that road anyways so bit un-fair to blame the cars, just frustrating it’s such a nice road but too bloody dangerous to share. Returned inland a touch to escape the traffic, Daz then snapped his front derailleur cable and had small chain ring only !
Back at Daz’s and changed into running gear and a easy 6k brick run, reminded him that we peaked up to sessions like this for the half ironman !! ha ha !! ......and now we’re just starting to get serious ! Crazy...
Last game of netball for Bridie, they got done...but played great again, such a cool bunch of girls and the parents are a great laugh too. Nothing’s taken too seriously what’s happening on or off the court. They finished 3rd (out of 4 mind you !! ha ha ) in the A division for 12 year olds out of 4 divisions (they got moved up at the beginning of the season) so they did brilliantly and well done to Nigel for coaching and Shell for the fantastic manage-ring !!
Nap in the arvo then caught up with Entourage and Suits
Bike:
dist – 86.1k
time – 3:14
avg speed – 29.6km/h
avg hr – 147
max hr – n/a
Run:
dist – 6k
time – 0:31
avg hr – 137
max hr – 150
Sunday – Long Run
Up to Jindalee and back this morning, heart rate stayed low for most of the early part but finished strong, maybe need to work a little harder at the start
dist – 18k
time – 1:32
avg hr – 134
max hr – 154
Back home for breakfast, few jobs around the house done, then out to Joondalup for Shell’s birthday present shopping with the girls, back and was going to take the dog to the beach but waaay too many tired peeps around our house so sat in the front garden with Rani the dog watching the kids run around the cul-de-sac on their scooters.......with a beer in hand of course.......couch, then sleep.....another weekend over – just like that !
Week 1 IM Proper next week, time to get focused - long runs, even longer rides and double sessions for swim/run days.......bring it ~ !!
Cheers
Paul
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