Swim – 6.7k (2 x sessions)
Bike – 223k (1 x home spin session, 2 x road sessions )
Run – 54k (1 x interval run, 1 x long/aerobic run, 2 x brick runs )
Total – 16:05 hours
Monday – Un-Scheduled Rest Day & Massage
Had a 2.5hr ride planned but that wasn’t going to happen even in my head Sunday night – with a full on eating frenzy the day before and feeling pretty tired, plus rain, plus wrong moo and bio rythmns I decided just to let it go and look forward to a massage with Big Red later in the day
Problem I have with rest days is that I bloody tend to eat way more than a normal day and is not good for the calories in and calories out balance !!
Tuesday – AM Swim + PM Interval Run
AM – Swim
400’s again, starting to enjoy swimming again ! Very strange.........
dist – 3.4k
time – 1:08
PM – Interval Run
200’s today – can’t remember much about this one but know that guts didn’t bloat as much – stopped eating at 11.30am – maybe this helped ??
dist – 14k
time – 1:10
avg hr – 138
max hr – 154
Wednesday – Bike
My favourite circuit (at the moment !) reverse RTR from work, 2 x up Stock Rd and effort along Bourke Drive....usual efforts along Left Bank, Leighton and into Mosman Park Golf Course – rare chance for a photo...no rush to get back to work !! :O)
Back along Mts Bay and down to Shelley for a nice solid aero effort, back to work and pretty happy with time and distance. Midweek box ticked
Management course at Blue Water Grill for the rest of the day, some good discussions and good food to match too..
dist –85.3k
time – 3:05
avg speed – 27.6km/h
avg hr – 128
max hr – 157
Thursday – Aerobic Run & Swim
AM –Run
Solid run out along Melville – out and back course again, saw Butch and the crew, was going to hide in the bushes and scare them but decided not to as there was a few other walkers around and may have caused a pile up of bikes and innocent by-standers !
Legs getting used to running tired and maintained pretty good form...negative split run by a minute or so
dist – 16k
time – 1:20
avg hr – 142
max hr – 17
PM – Swim
Loaded neck up again with some Dencorub and touch wood had no dramas with any knots kicking in like they were a few weeks ago. One p!ss off this session – had a guy in my lane (granted it was only me and him so shouldn’t complain) who had no idea of swimmer etiquette or the fact he was about 30 secs per lap too slow for the lane. I passed him about 4 times and he still had the nerve to set off as I was steaming down to the wall for a turn on a set....chump !!
Some great news just before my session – Bridie has made into the next squad at the swim club , as of next week she’ll be in the Development Squad !! .....all the hard work she’s put in over the last few weeks has finally payed off.
Just now needs to swim 6 sessions a week with at least 2 mornings !! ouch....this will be fun also considering Spring Netball is starting next month also with her games at 7pm on a Tuesday. And, just to tie all things off – Ellie got champion breastroker for the last top gun race session and...Aiden passed his swim class at State Swim !! ....swimmers all round !!!
little buggers will be lapping me in no time !! Very proud this week
dist – 3.4k
time – 1:04
Friday – Rest Day
More time keeping at Arena Swim Club race session !!
Got my new Xlab carbon cages so on they went, hopefully no more ejected bottles, new bento box thingy for the food on the bike. Also got some new Compressport gear for race day and more importantly got some snazzy red laces to match my red Brooks Adrenaline’s for race day !! ...so nice getting new stuff !
Saturday – Bike/Brick
4.5 hours planned and a un-scheduled 1 hr brick run with Daz. Ticked the boxes on this one.
Drove to Daz’s place at 5.45am. Rolled out andp icked up Bernie then cruised to Runners World. We rolled out with the crew for a RTR with 2 x Stock Rd efforts, Butch putting some solid efforts in, Dave O hanging as well with Big Greggie moaning a bit about the pace (payback Greggie, payback !! ha ha !!) Got back into the city and left the others as they went off for breakie..........this was the first ride together for a while for the 3 Amigos so quick photo op and water re-fuel at the Narrows then off down the freeway for a out and back loop to get the hours up
Turn around point came pretty quickly and headed back with a solid effort from all 3 of us. Had a wheel sucker for some of the way but he was polite and we took turns in being his biatch ! Farewelled PJ at the Narrows again as he turned back again to the Raff’s. Me and Daz carried on back to his place, runners on and off for a hour run along the coast down to North Beach. Ouch...now I feel like I’m in IM training !! Pace was good most of the way and I managed to match Daz right upto the last hills...was cursing him a for living in a stupidly undulating suburb ! Happy with all round days effort – nutrition spot again. Off back in car for home by 12 midday and left Daz settling in for the GF. Home – big cook up of food (with extra egg whites) and few chores around the house with heavy legs in the Compressport gear - nice look !!
Bike
dist – 137.9k
time – 4:40
avg speed – km/h
avg hr – 138
max hr – 170
Brick Run
dist – 12k
time – 1:00
avg hr – 145
max hr – 157
Sunday – Home spin/Brick Run
Had planned a big session today – 2 hour bike then a 80 min run but after Saturdays fairly big day I took Daz’s advice and backed off duration for a bit more quality (ha ha ...yeah me and quality on a spin bike...mmm...)
Didn’t have much else planned for Sunday as far as other things happening so took my time getting going (was always going to do the bike section on my spin bike just for a change) Slept in til 7am, got the kids sorted for breakie and jumped on the spin machine at 8.30 and fired up Spinervals Totally Time Trial. Finished this bit by 10am – bit of a struggle getting some of the 15 min efforts as legs felt pretty stuffed. Quick change into running gear, grabbed the girls on their bikes (plus Jazzie the neighbour’s kid who was sleeping over with Ellie) off upto Quinns and back again. Was pretty warm at that stage of the day and actually got a little sunburn..might be time to start slip slopping and slapping (think got some sun on Saturdays run too)
Spin
time – 1:30
avg hr – 112
max hr – 139
Brick Run
dist – 12k
time – 1:00
avg hr – 124
max hr – 138
Did some work on the caravan to get ready for the weekend away next week (with some awesome welding skills from my neighbour Al) roast beef in Weber, gravy, rolls and meringues with whipped cream and strawberries for desserts....top Sunday again !!
Recovery week next week...have planned to back off a lot of training time with planned with holidays from Thursday (Royal Show) and then down to Fontys Pool in Manjimup on Friday for the weekend with friends – so not much training but lots of drinking no doubt.
Will take wetsuit as the dam could be good to swim a few laps in...maybe !! ha ha !! .....depends if I can stop thinking of all those dodgy 80’s horror movies that have the thing that lives in the lake and kills the summer camp kids !!
Then the following week being the week of school holidays I am also off, specifically planned to do a big training week and spend some time with the kids (did this in 2006 as well – seemed to work ok) .So apologies for next week’s report as it might be a little short...but man, soooo looking forward to some time off from work.....
Cheers
Paul
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