Week’s to go 6 PJ ‘s Training Summary 24-10-11 to 30-10-11
An easy week this week. A physical and mental break from the hard, long sessions. Time for the body to heal and adapt from the last 6 weeks of training. Sounds great to me coach. I will have to decide to comply or join the Amigos for the “Big Tri Training week”…. a big aerobic injection of ‘endurance overtraining’ that then lasts for 6-8 weeks... Dazz has planned starting Wednesday.
Monday
I felt shabby yet again today…..yes same as last Monday. I’m glad the Rugby World Cup is over!
I bashed out a 3.8k swim set after work at Melville pool. Felt good.
Tuesday
Déjà vu so far this week. I woke up to the sound of rain…..again. I checked out the radar and there was lots of it. I definitely was not up to riding in it today. I couldn’t be bothered dealing with the wet clothing and bike and drivetrain….again. I thought about getting on the wind trainer until Jenn said she was going to a spin class at The Warehouse in South Freo so I tagged along. The instructor was “Ruthless Ruthie“ from the old Freo Bike Force days. It was a great catch up….I hadn’t seen her for about 3 years. I was a bit late to work but so be it. If I hadn’t done anything it would have eaten at me all day.
After work I ran an easy form run for 45 mins out to Melville Beach and back to work. My legs were slow to get going and I felt a bit stiff. I was a little concerned but they came good. I think it was from the spin class. Thanks Ruthie !! the rain had cleared up and it was quite humid. A few quick runners out tonight too.
Wednesday
I had an 8k run test to do this morning consisting of 4x1k @ IMHR then 4x1k @ IMHR+10 beats. Fluro wanted to see the results so he can formulate the rest of my run plan. Paulie was going to join me again after juggling a few of his sessions around. Seriousl y……his programme gets more juggles than a clowns balls. We ran from work out to Mt Henry Bridge and back. I had pace alarms set up on the Garmin….too easy. We almost got to the rowing club when we saw 3 women in Berkoer’s and running shoes jogging the other way…..wtf ??? it was a definite “I wish I had my camera” moment….we were pissing ourselves !! they gave us a friendly good morning……couldn’t see their lips move though.
Back to Melville tonight. I cut the session a bit short because I wanted to get home before 6pm. Still got 2.8k in. Brian Kempson my old swim squad coach came passed so I said gidday. Great to catch up with the big fella. He invited me to his IM squad open water swims on a Saturday arvo at Champion Lakes……perfect as I want to get the wettie on. Thanks Brian. He won’t let them swim in the ocean yet…..too many sharkies. He had his annual IM Camp at Busso last weekend and wouldn’t let them in the ocean down there either. Apparently the Whales have been in a lot closer this year as the Leuwin current is not working yet. And of course sharkies follow the whales looking for tit bits and any calves that aren’t travelling too well.
Thursday
I was keen to hit the road today. A thunderstorm had come through overnight, with thunder and lightning, and a shit load of rain. I had a crap night’s sleep as the dog was having a panic attack and jumping up and down off the bed and sitting on my head !! I checked the radar and it had passed through so I made it down to the Left Bank by 5am for bike intervals. The plan was for 3x15 min TT’s on our Pt Walter course however Fluro deemed it unsafe because the roads were still pretty wet. He opted for 4x4min @ VO2 max on Bourke Drive instead. Only 5 turned up, Fluro, Duncan, Tom, Rob and myself. Rosco must be on his death bed if he is a no show !! A golden moment this morning ……we had just finished our third effort along Bourke Drive at the Canning Hwy end near the river walkway…..absolutely fooked. A woman comes up behind in a Jeep sitting on her horn. She couldn’t get passed us because of the island in the middle on the corner. She sits on the horn slinging abuse. Her teenage son in private school uniform is telling her to shut up, our boys are giving her shit about being impatient. She was OTT so I unloaded Gatorade all over the bonnet, windscreen and the side of the Jeep. I was tempted to dump it through the open passengers window but her son would have worn it and he was giving his mother shit as it was…hahaa !!! I had a good chat to Fluro over coffee at 9 Seeds. It looks like I’m in for another 2 weeks of long stuff, one more epic run and then a long taper. Dazz called in to work at lunchtime for a chat….on his way home during his 160k ride. Day 2 of his big week. I had trouble getting near VO2 max today. The legs were burning before I could achieve that effort.
Run intervals in the evening consisted of 4x2k @ Vdot 21k pace. I set the paces up on the Garmin otherwise sure as eggs I would do these too quick. It suited my training buddy as well….recovering from a calf strain. Nice to run on the grass. A warm evening so I got quite a sweat up.
Friday
A Public Holiday today with CHOGM on in Perth and the Queen visiting. The city is a good place to avoid this weekend. Cops and security everywhere and road closures as well. I have told Sam to keep away from the City. I can just see him running along Riverside Drive with some Feds in hot pursuit!! I am working however and will take a day in lieu during race week. I have sweet f….all holidays left !!!!
A 4k swim set at Melville pool in the arvo. Nice and quiet being a Public Holiday. I had a lane to myself.
Saturday
Coach Fluro just wanted me to just ride for fun so I thought I would ride with the hardcore Freo group 1. They were doing their Rockingham loop with a 6am Raffle’s departure. I don’t know if it will be “fun” but I will try and hang on. I love riding with these guys. I rocked up at the Raff’s for a 6:00am start. Seems strange to have such bright daylight at that time now. Not many showed up, Fluro, Rosco, Tom, Alex, Total Tri Dave and Rob Mac. Alex had his new matt black stealth TT bike on debut. Rosco’s plan was to take it easy to Gateway’s then crank it up. Nah, Tom and Alex cranked it from the start. Not far after Gateway’s I was struggling to hang on and got dropped soon after. Fook that. The pace was way too hot. My legs felt really heavy even though I had enjoyed an easy week on the track. I thought about turning around but stuck to it and focused on getting some food and drink in. I got to Safety Bay Road and the boys had waited for me. Rosco had given them a serve!! We cranked it to the coast but I was able to stay on with the tail wind. The average pace from the Freeway to Rocko was 48k/hr. We eased up heading back up the coast to Freo thank god. At Coogee we sent Fluro, Tom and Alex off the front while I hung on to the others who were flagging. At South Freo Fluro punctured but we kept going. They caught us again just heading into Freo so we ended up at Troppo’s at the same time absolutely spent. I didn’t feel so bad when the others were saying “ tell me that was a hard ride “. My average for the loop from Raff’s, Rocko to Freo was 34.9k/hr including my solo effort on the Freeway Path after getting dropped. Ride all up 105k and 3 hours 18 minutes.
I drove down to Champion Lakes, Perth’s purpose built rowing venue, for the Endurance Fitness Squad open water swim starting at 1:30pm. A good turnout for the first one. It was good to get the wettie on again. I haven’t put it on since the Busso 70.3 in May. Brian was running late so the squad got in and swam. It was a warm afternoon but the water was super cold. The squad left me and Gumby mate Kate behind. My plan was to just swim to the nearest bouy which was about 300m away, then back. I wasn’t intending to swim long as I had swum 4k on Friday and this was just a familiarisation exercise. My sighting to this bouy was terrible. Ahh well, that was the idea of these sessions. Back at the beach it was time to share the muffins Jenn had made to take down and have a bit of a social catch up. The muffins were a huge hit. I hope I can get down here for the next 4 weeks. I was home by 3:15pm.
Sunday
My run today was only 1 ½ hr easy aerobic run at goal IM pace with a focus on efficiency. I headed out at 6:15am to get it out of the way. I had a busy day at home planned getting the pool and back yard sorted out as Phoebe has a birthday party planned for next Friday night. Magic conditions for the run. My legs felt fatigued in the second half of the run but much better than I was expecting after yesterday’s smash fest. I finished off the day cooking a lamb roast and apple crumble in the Weber….more beer. A very summer feel today.
Easy week’s Totals:- Swim 11.3k, Bike 169.8k, Run 42.78k 14 hours 17 min
No comments:
Post a Comment