Monday
I had a realisation today that rocked me a bit, momentarily. I discovered I was following the wrong swim schedule for my goal swim time at IMWA (60-62'). The default swims included in my plan are the Intermediate level, whereas I need to be on the Advanced level plan. These swims are in the supplementary material to my plan, that I didn't look to closely at! So I felt like a real chump and I have missed out on about 9km of swimming over 4 weeks too! Anyway, back to my actual training. I did an interval run on Monday, as 3 x 1.6k @ z4 pace. Avg pace for the intervals was 4:01. Just after I finished the last one, I ran into Rat! Almost literally. He was headin south down the coast on his bike. So we had a quick catch up, as he had been away for the weekend. After work I hit the pool and cranked out 3.8km. This was a big step up from the 1st 4 weeks. I felt pretty good as I did the main set of 2x500, 3x400 & 4x300m. Not sure how I will feel tomorrow though, as it was fatiguing somewhat. Time 1:06hrs
Tuesday
Easy day - just a swim scheduled. I wanted to go before work, but seeing how I had finished my laps last night at 720pm, I thought that would not be so good. So I went after work. Did a very similar set to last night, lost count towards the end and did 3.9k. But I was pretty knackered at the end of all that and glad to get out. Time 1:08hrs.
Wednesday
Today I did bike intervals and a brick run. The main work for the 1hr ride was 3 lots of 5 x 30/30's. Where you hammer it for 30 seconds flat out and spin for 30". I find these hard but do-able. It's amazing how much 30" can hurt towards the end of the session! I got home and then took the dog with me for a 6k run in 28min.
Thursday
Long run day again! It has been 2 weeks since I did a long run, due to the 5k TT last week. So I was up early to get the 2:15hr in before breakfast. This was possibly one of my best long training runs ever! I ran almost to Mullaloo and turned around after 1:07:30 and 14.6km. This included 2 x 12' @ z3 which was an avg of 4:20 pace. I got into a good rhythm on the way home and fought off the fatigue in the latter stages. I got back to the letterbox and stopped the clock at 2:13:11. A negative split of about 1:49 min. That includes the slow last 1.8km up the hill from the coast too. So avg pace was about 4:33 for 29.2km. If I can run like that for the rest of my long runs, I am on target for a solid IM marathon!
Friday
This morning I did an easy 40' run, which included 6 x 30" uphill strides. I took the dog with me, but tied her up for my uphill strides. She would only hold me back! My legs felt pretty tired and my left foot felt sore, from yesterdays long run. But I got through OK. I skipped a late arvo beer at work and hit the pool at 530pm for my 3rd big session for the week. The plan was, coincidentally enough 4.3km, which would make the weekly total exactly 12k. So I made sure I completed the full set of 4x400, 5x300, 3x200 & 3x100. During my last 3oo, my Polar watch decided to shed itself of the little red stop/start button! I was spewing when I noticed it had fallen off. I swam the next few laps slowly, trying to spot it. But alas, it was gone. I finished the swim and felt OK. Better than Tuesday night anyway. So I got my 12k for the week! This is actually only the 2nd time I have cracked 12k in a week...
Saturday
This morning I hooked up with Rat and we rode from home and picked up PJ at the Dodgy Dunnies. He had done 1.5hrs more than us already, as he had a 6hr day planned. We rode down and did Shelley foreshore as an out & back and then down the Fwy to Roe Hwy path and did that as an out & back also. Then we rode RTR to Freo and up the coast. PJ departed at Cott & the Rat & I continued up the coast to home. I put is some intervals on Roe Hwy and rode off the front a few times to get some z4 work done, while the other 2 Amigos did a more steady paced ride. The km's disappeared very quickly. I had a variety of nutrition sources for this ride - including a Picnic bar, lollies, gels, Spicy Fruit rolls and half a sticky bun! It was gourmet! I did discover that Chico lollies are no good for exercise, as they are too chewy and and get stuck in your teeth. Won't use them again. I took delivery of some High5 Isogels on Friday. These I really quite like. They don't make me gag and are much like drinking fruit juice and not like a gel. Anyway, Rat and I did about 130km in 4:20hrs @ an avg of 30.0km/h. We then did a 30' brick run, which felt pretty good for me. Although Rat had the start of a migraine thingy he sometimes gets. The cold Coke at the end of the session tasted pretty good. I also took delivery of some new training wheels on Friday - Fulcrum Racing 5's. Only $280 from Wiggle. So this afternoon I put them on my bike and swapped out tyres etc. I also got a new button for my watch, from Bob at RW. What a top bloke! Didn't even charge me!
Sunday
Today was the start of the new season of Surf Club for the kids. So I had to make sure I got home from my ride as soon as I could, so that I could help out down the beach. I ended up putting my bum on the saddle at 540am. I did my usual ride to Yanchep, up Marmion Ave & back. There was a really strong & gusty ENE'ly blowing all morning. I got to the roundabout in Yanchep in about 1:24 after battling the cross to cross head winds all the way there. I paused for a few moments and took on some food and drink and then headed south. I was hoping for some more wind assistance than what I got. But due to the winding nature of the road up the northern end, it didn't seem like I had much help at all...typical! Anyway, I got home with a -ve split of about 7 minutes and an avg of 32.5km/h. The new wheels seemed to go pretty well and felt a bit faster than the old ones.
I went down to Surf Club and was only about 10min late. I joined in the masters club swim as a couple of my mates from the kids school were doing it. I didn't have a handicap, so I was off "Go" and easily 'won' in 6:20. The surf was massive and really hard swimming too. My handicap will be massive next time, no doubt. I shoulda gone slower, but I can't help myself - a race is a race!
Summary
A pretty big week for me;
Swim: 12k + about 400m at the beach
Ride: 246k
Run: 60k
Time: 16:21 hrs
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