Swim – 8.0k (2 x sessions)
Bike – 269.7k (1 x spin class, 1 x home spin session, 2 x road sessions )
Run – 58k (2 x long/aerobic run, 1 x brick run )
Total – 18:48 hours
Forgot to mention last week we have now sorted most of the supporters gear for the day....should look awesome !! (hopefully Aiden wears some pants on and not pj’s !! ha ha !!)
Monday – Spin Class & Home Spin
Program had a 2.5hr ride which I thought maybe I could do in the morning before work RTR....nah, no chance after Sunday being last day of holidays, couldn’t be bothered getting my gear sorted the night before so decided to spin class it instead. Did feel a bit guilty as I hadn’t hit the road on Sunday either, but that feeling only lasted for a few seconds
Spin Class at Arena for 55 mins – was going to back up another hour straight after together but again all got too hard and decided to watch Ellie swim and do later at home. Probably knew the second 50 mins would be junk but felt I needed to get at least more than one hours training down and I actually don’t mind just spinning on the bike as to me is more a mental thing...
I am still planning on doing Spinervals Tough Love – 3 hour session at some point soon.......will wait til there is crappy weather and slip that one in. Found that 5 years ago it was a good mental exercise and certainly made me appreciate the boredom that comes with a 6 hour bike ride on flat and non-undulating surfaces !
Tuesday – AM Swim
AM – Swim
Another chance to get a good 4.0k in as I was dropping Bridie back home after her squad training. She got out at 7.15 and I had enough time to get my session in, showered, dressed for work and quick breakie of yoghurt, up & go and a muesli bar. Pissing down with rain so freeway was a absolute nightmare (can’t see why Perth people panic in rain) 1.5 hours to get to work !! ...just a bit longer than I spent horizontal in the pool !
dist – 4.0k
time – 1:20
Bridie got spring netball tonight so no interval run, not enough hours in the day !!
Wednesday – Long Run (Longest Planned For Program)
dist – 33.3k
time – 3:00
avg hr – about 130 ?? – reset my watch half way thru !! doh !! lucky PJ’s Garmin supplied data
max hr – n/a
What a epic run !! Furtherest I’ve ever been in run training and to be perfectly honest the way me and fellow Amigo PJ executed this one it was as easy as a 24k run. Rolled out at 5am and headed to Melville, kicked along nicely and before you know it we were at the Left Bank pretty much and ready to turn
Was great to have some company for this long run – I had planned a solo run on Friday as I shuffled a few sessions around being busy on Saturday but so glad I did change around and run with PJ. Time went pretty quick and we fuelled correctly topping up our bottles with water where possible.
I was going to only do 28k but as we were running at a fairly easy pace I thought ‘fook it’ and carried on to do the whole 3 hours...figured there wouldn’t be too many times in my life that I’d be close to cracking over 30k in a run other if I decide to do a marathon anytime...
Thursday – Ride
Hooked up with PJ down at the Left Bank, we turned and headed RTR. I left him at Freo and carried on thru to Shelley Loop – bit of a fav at the moment. Felt good for most of the ride and didn’t really feel any soreness in the legs from Wednesdays mammoth run. Good to ride with PJ as we’re out of synch with our ride days during the week
dist –88.4k
time – 3:07
avg speed – 28.3km/h
avg hr – 129
max hr – n/a
Friday – Aerobic Run & Swim
Stock standard run down to Melville – had a couple of rabbits which made it more interesting. Turned at park entry near Burke Drive and pushed the whole way back to negative split. Swallowed a fly or something 3k from work and nearly threw up everything I’d eaten that morning and possibly the night before !
Why is it with bugs that get swallowed they always stick to the back of your throat and won’t go down like any other normal bit of food you put in your mouth.......and then you’re constantly thinking of how much bug guts are oozing into your delicate small intestine slowly festering and mutating into some horrid creature that threatens to explode from your chest....
dist – 17k
time – 1:19
avg hr – 140
max hr – 155
PM – Swim
Friday arvo’s are great at the Arena – still a few in the lanes but ok enough to get some rhythm going. Girls didn’t want to train so another Manning solos attendance (we are at Arena 365 days of the year it seems)
Did 3 x 1200’s again 21:00 approx for each
Good to get done (especially as work had a sundowner on at the Raffles which I flagged) .......home for a beer instead – first one on a Friday for a while (don’t let that fool you....Thursdays have taken over from the usual Friday drinks !!)
dist – 4.0k
time – 1:15
Saturday – Rest Day – Swim Carnival
May as well have been training – had to leave the house with all 3 kids by 6am, so was up at 5am....
The Southside Swim Carnival had to start early to fit all the entrants in. Ellie was doing her first official swim meet so we were all pretty excited – as much as 3 tired grumpy kids could be in a car with a 40 min trip planned...
Got a great spot up the back of the stand when we got there (still plenty people there before us) and settled in for the morning – we had planned to try get away by lunch with the races we’d picked for the girls so was optimistic the early start was manageable
Well, what a great result for both Ellie and Bridie – 9 races and 8 pb’s and..... 2 state times for Bridie – she was pretty chuffed.
All the hard work they’ve both been doing is paying off. Ellie was .34 off a state time in breaststroke so she’ll be getting that soon too......well done to my girls !! very proud...oh, and Aiden doesn’t mind sitting on his butt for hours just watching portable dvd’s, not moving much and eating endless snacks !!
Was in constant contact with the fellow amigos via text throughout the day and sounded like they were getting some good mileages in...feeling a little jealous and apprehensive about my 6 hour ride planned for Sunday
Popped into Runners World on way home – bought some more gels and some butt cream as I figured a fair bit of riding to back up soon – Shell couldn’t believe I spent $35 on cream for my ‘arse’..ha ha !!
Sunday – Long Ride/Brick Run
This one was going to be a tough one mentally...not only had I had to wait another day to do a long session but rolling out from my base at work at 5am on a Sunday was just damn ridiculous (I decided to start from work as it was easiest and safest for traffic RTR and then onto freeway south path...and plus the brick run could be down around Mt Henry)
Rolled RTR heading south to Freo (again !!) – glorious morning out and saw only a few cars and even less other cyclists.
Got back to work, swapped out a bidon and removed arm warmers, grabbed the ipod shuffle and off onto the freeway path for a few hours of ‘fun’. Flipped the headphones in and hit play for some Above and Beyond trance podcast and hoped the player would last the 4.5 hrs planned !! – 2 hrs 15 out, 2hrs 15 back !! here we go !
Bit of a head wind kept my pace at around 30k on way down, and didn’t want to blow up so conserved a bit and spun on the hard sections.
Got to Pagonini Rd and felt a whack on the back of my helmet – thought someone had ridden up behind me and tapped me, but no – it was the dreaded nest protecting magpie ! I’ve read 3 blogs on people training for this same Ironman plus each Amigo have all said that they’ve be swooped by this same magpie !! So I feel quite proud to among those that have !! Tho’ I thought I had it’s measure on the way back and prepared for her but I must’ve miscalculated as she hit me on the other side of the underpass from where I thought she was !! ....ha ha !! again Whack..Whack !! ...man that got the adrenaline going !!
So, turned at the spot I wanted near Pinjarra Rd and mentally prepared for 2 plus more hours of getting back to work for approx 170k......well, with the wind behind me got my spirits up so I decided I would do whatever it took to get the bike to roll over 180k......even if it meant doing a Ferris Bueller and chocking the bike up with my un-dead body under it - spinning the last 300m if need be !!
Back to Raffles, onto the Narrows to add those extra kays, back to work and clicked over that magical 180 figure !! Can hold my held high with the fellow Amigos and tick that box......nice
Run shoes on, (actual race shoes complete with Dorothy Red Laces – now to be known as Dorothy’s slippes) off round the bridges for a 8k loop....felt so strong surprisingly,....actually felt really really good !
Home by 1pm – looong day considering I left at 4.30am !! walk in the door and Aiden wants to go for a bike ride !! doh !! so off we go to the shops, walk did legs good me thinks...back and tidied up a bit and rugby on the big screen, couple of beers and some chips ...mmmmm !
Bike
dist –181.3k
time – 6:14
avg speed – 29.8km/h
avg hr – 131
max hr – 156
Food Count –
Gatorade – 3 x bidons
Water – x 2 bidons
Winners Bars x 2
Spicy Fruit Rolls x 3 biscuits
Shotz Gels x 3
Bananas x 2
Power Bar x 2
Vegemite Sandwiches x 2 (squashed together to a millimetre of their lives !)
Oven Baked Bar x ½
Carbs – approx 498g ...little bit more credit than needed considering I weigh about 67kg x 6 hours = 400g ?? but, felt so bloody good and with the variety didn’t feel like I couldn’t get down any of it. Note for race – will prob drop the spicy fruit biscuits and go with a extra gel instead
....swapped to water and gels in the last 20k of bike – seemed to help....box ticked on nutrition..filed away for later
Brick Run
dist – 8k
time – 0:41
avg hr – 144
max hr – 152
So all round - big week as far as some personal records in training goes..... but more importantly some good mental hurdles tackled and shut down for use later (ie. Dec 4th)
....now onto Epic Week next week – which is slowly becoming Slightly Less Epic Week as work seems to be getting in the way of some training plans....still, will be a another full weekend starting Thursday - 100k bike, Friday - 1.5hr run + 3.8 TT swim, Saturday – 160k bike + 12k brick run, Sunday – 90k bike + 2 hr brick run
........ stay tuned !
Cheers
Paul
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