PJ down Cervelo broke :-(

Week 5 PJ ‘s Summary
2 weeks of run focus to go. I have a reduced volume this week so that I can hit my main sets with some quality. Something new this week, a triple run day.
Monday
Evening I hit the pool for some swim tests. Coach Fluro wanted times for 1000m, 400m and 100m TT max efforts to base my IM swim programme on. The pool was pretty quiet so I was able to bash these out without anyone holding me up.
Tuesday
The plan for “World Champs” this morning was for me to head out 1 min before the group and go for it. Also to “ run the Gauntlet” at the end. I took off 2 min ahead and cranked it up. However the group caught me by the end of Bourke Drive as they had averaged 35k/hr from Freo. I hung in there OK and Fluro, Rosco and I ran the Gauntlet at the end. Fluro put me on the front but after the first few little climbs on the “Princess Highway” I was spent and Rosco took over. We got to the rail crossing ahead of the group but the barriers came down and all we could do is watch them on Curtain Ave go past us heading to Freo on the opposite side of the train lines. Bugger !!! Rosco pulled us down Leighton to Freo at a steady 40k/hr. Nice work big fella. 34.2 k/hr average for the ride.
Wednesday
Triple run day today so I had decided to pick a nice flat course and do the runs from work near Canning Bridge. I set out at 6am for 30min at a AeT HR pace. I headed out towards Mt Henry Bridge It was a beautiful morning running along the river bank, just daylight and warm. No wind.
Lunch time run 2 was 30 min again Z2 on the flats and Z3 on the rollers. A little hill on the path at Pt Heathcote so I went over that a few times for my rollers.
Evening run I went out the same way after work. 2k at Aet, 2k at Aet +10 bpm and last 2k at Aet +20 bpm. The last 2k hurt a bit. 17.2k in the bank. Legs are toast.

Thursday
Bike intervals today. The boys were racing the TT on Sunday so opted to go around the river and put in some 4 min efforts. I elected to do 6/4 min efforts on Bourke Drive instead. Rick came along when we had 2 to go. He had just done his 5 and 20min testing that we had all done the week before. He hung around till I was done and dusted and we both headed to East Freo to meet the others for coffee.
I really had to talk myself into run intervals tonight. The boys weren’t meeting at Point Walter tonight so it meant a solo effort. A front was coming through so it was windy and raining. The session wasn’t hard though 4 x fartlek repeats so I stopped at Winnacott Reserve on the way home and ran around the oval. Legs were heavy after the triple run and bike intervals so they took a while to get going. Glad I did it.
Friday
I pulled up ok this morning. I swam in the afternoon, a strength set consisting of short, fast stuff with 8 x 100’s with paddles and buoy in the middle. 1.6 k only.
Saturday
Rosco rang me Friday night to get me to join himself, Rob Mac, and Phil Fraser for a River Loop before the group ride this morning. We met at the Raffles at Canning Bridge at 5:30 am where we big gear grind to Freo. Rob punctured on Steve’s hill so we had to short cut and ride straight down Stirling Highway to get to Freo in time for the group departure. We had a group 1 and 2 combo again so the pace was on from the outset. We took the Old Papas group route which is straight up Preston Pt Road to Canning Hwy missing out Bourke Drive altogether. Another stop for a puncture. We rode the Shelley Loop it was full on. The group split in two here but I managed to stay in the front half with the group 1 guys who were driving it hard at the front. We got on to Manning Road and my chain started to clunk and run itself up and down the cassette of it’s own free will. The chain has been clunking a bit since last Saturday, and again on Tuesday but slack me didn’t look at it. Just made a mental note that I should drop it in to Phabbie for a service. Next minute there is an almighty clunk and my back wheel locked up and the bike is fish tailing down the road at speed. I managed to ride it out and stay on till I was almost stationary. I couldn’t unclip in time and just dropped over. I landed on my left knee and had a swollen egg at the front just below the knee cap. It wasn’t sore though. I was just so thankfull I didn’t take any other riders down. Very lucky, could have done a collar bone or anything. Amazingly the rear wheel was intact, no broken spokes. The derailuer mounting bracket had sheared off and the derailuer was hanging free. Neil had a chain breaker so he and Bobby sorted the chain for me so I could ride the Velo home as a single speed. About half the group had stayed back so Neil and Bobby could rejoin. A huge thanks to those guys for sorting me out. I got home ok then took the bike into RW for Phab to have a look. He noticed a gouge in the rear stay which I had dismissed as grease but in fact turned out to be a crack. Phab suggested I take it to the carbon frame repair guru Aldo which I did. I’m looking at a 3 week wait until he can repair it however because he is so busy. Bugger !!! I consider I have got off lightly though because Phab thinks the derailuer is ok and the rear wheel seems ok as well.
A swim sprint set in the afternoon which I cut short because I had talked Jenn into coming down for a swim and she had finished her 1k and was sat waiting for me. 1.6k all up.
Sunday
Father’s Day today so I got out early, 6:15am to get my long run out of the way. Had a weird moment when I walked out the door. It was drizzling rain but still and quiet with strange early morning light. I suddenly thought of my Dad long departed for some reason. I hadn’t even thought about him for ages. I wouldn’t say I felt a presence but it was a really eerie moment. Run was great 16k and the knee was fine. I broke out the new Brooks Adrenaline shoes. I wasn’t going to because it was wet but thought fook it in the end !! Jenn knocked up an awesome breakfast. Phoebe had a rehearsal so missed out. Sam had written a card with a very touching message which took me aback. I have been in his case so much lately I was not expecting anything like that. I had a great day chilling out. I finally put my Garmin stuff on my netbook. I’m going to use this for tracking my training. I haven’t touched it since we got back from Europe. We all took the dog down to her favourite spot Waylen Bay in Applecross. She loves running around there rolling in dead blowies and fetching the ball from the river. Lots of beers and an awesome Curtis curry with Jenn’s famous homemade cheesecake for desert topped off the day nicely.
A tough week on the training week this one but happy to get through it and move on.
11hrs 40min all up. Swim 5.4k, Bike 168k, Run 39.7k