Paul's Week 15 - week ending 16/10/11 Week Off To Train...and Eat Apparently !

Swim – 7.6k (2 x sessions)

Bike – 329k (1 x home spin session, 3 x road sessions )

Run – 67k (1 x interval run, 2 x long/aerobic run, 1 brick run )

Total –     20:32 hours

Monday –

Bike AM

Ride from home down to Freo, along Left Bank thru to Raffles and up the freeway path all the way to Burns Beach Rd and Marmion then home.

Haven’t been along the freeway path north in years and hasn’t changed a bit...usual weirdo’s at certain spots...coulda sworn a tool at Cedric street was goin to whack me with his stick as I crossed at Powis St....rest of ride un-eventful....last 10k was tough getting to Burns Beach but then hit Marmion and cruised home knowing food and a day at home doing nothing was waiting !!

distance – 107k

avg – 29.3

Tuesday –  

Swim AM – 3.4k ? 

PM Run – 70 min interval run...can’t remember specifics

Distance – 14k

 

Wednesday –

Bike

Down to Freo – again, turned and nice tail wind behind

3hr ride 30 brick run

Distance - 89k 

Avg - 30km/h

Thursday – 

AM – Swim – 4.2k – 3 x 1200 TT’s..on 21:30’s

PM – 1hr 30 run – upto Quinns – nothing special

Distance – 18k

Friday -

Rest Day

Day spent in Freo with kids, and sorted some matching t shirts for the support crew for Busso – along with some funky striped socks...gunna look awesome. Kudos to Shell for the organising, not easy trying to sort 10 plus items for different size kids and adulys, Good day out and nice to spend some time with the kids albeit frustratingly un-cool for Bridie..apparently..ha ha !

Saturday –

4.5 ride and 30 min run with Daz and PJ..dropped Bridester off at swim training down to Daz’s rolled out at 6.30am and met PJ at Narrows, felt like half the day was gone and saw loads of ‘different’ cyclists out than we are used to seeing....headed out to Shelley Loop, back then Roe Hwy path, never been out there before so pretty cool to log another Perth cycling route. Brick run was ok but felt like something was up as didn’t feel 100%...got home and ocular migraine kicked in...rode it out and came good after half an hour...fookn hope this doesn’t happen race day. If it does I’ll just stand down for however long it takes...the drugs I take seem to help so will def have those on board

istance – 130k
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Avg – 29.9k

Hr avg - 130 

Sunday –

Planned for a 2hr bike and 90 min run but changed up to 50 spin session and 2 hr run...didn’t get going til after 8am so was hot by the tim I got to run...nice tan lines happening

istance – 24k...and fookn hot !
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So that’s it – off from work over and lots of training logged but plenty of food got eaten too due to the holiday mode I seemed to be stuck in...hopefully when back to work will swap good eating habits...

Cheers

Paul