Keep the Lion in the Den

Week’s to go 3 PJ ‘s Training Summary 14-11-11 to 20-11-11

This is the first wind down week. The same number of sessions but the intensity is down and also the duration of the sessions. Bike fitness is now consolidated and this week focuses on doing the same for the swim and run. I’ve been paying my feet some attention this week using Eulactol cream daily on the cracks.

Monday
In the evening a got a good 3k set in at Melville Pool, including a 1.5k TT with pull buoy. A few annoying people in the lane tonight.
Tuesday
I had the usual brick session to do this morning so I headed down to the Left Bank and decided to head off 10 minutes ahead of the group. I was supposed to do 3 x (30 min @ IM, 15 min @ HIM efforts) but I had a serious CBF attitude. I still pushed along at race pace though and the group caught me at Christchurch. Fluro lead the usual breakaway crew up the “ Princess Highway” and put the hammer down. I hung on at the back but the train barriers were down at the Claremont shops. We were a long way ahead of the group too. Once they lifted the boys went hard to catch them. My CBF kicked in and I let them go. Too hard. Back at the car for a change of shoes and off to Point Walter for the run. No “great balls of fire” today thank goodness. I turned at the end of Blackwall Reach Parade and headed back to the Left Bank. This is a very scenic run I love it. Mental note to run this more often after the Big Gig. I was glad to get training finished this morning.
I got another massage today from Tony Bence. I was not as tight as last week but he did get in deeper this time. Bloody hurt !! I made an appointment for next week but may cancel yet. I will see how the legs are. The problem is you need to book ahead. Tony is getting busy. The Freo Dockers have him 2 hours a day 5 days a week now and he has lots of IM clients as well.
Wednesday
Fluro wanted me to take an easy swim day between my brick session and my long run this week and I did try to organise my week around that but I couldn’t make it work. The CBF was still there this morning. I left work at 5:10am and headed towards Pt Walter. The plan was 15 min easy then 1 hour at 5:00min/k’s, then 15 easy. It was a magic morning with quite eerie light because of the cloud cover and the rising sun behind. Coming back I really got into a good groove and was feeling great. Along Melville Beach I got passed by a very nice young lady. I was tempted to pick it up and go with her but I resisted “Keep the Lion in the Den…..” Fluro’s words of wisdom. I got to the board walk at Majestic Pt and a gathering of morning walkers were looking out into the river there. 2 dolphins were playing around very close to shore and a pelican was hanging around with them. I was spewin I didn’t take my phone so couldn’t snap a pic…..bugger !! I got back to work and was in a much better mood. 1 ½ hour long run felt like a walk in the park…..lovin this taper !!!
Only a 2.3k set to do in the pool tonight which went fine apart from the slow people in the lane. Seriously pisses me off……hellooo people….if I am passing you….you are slow. That’s the slow lane over there.
Thursday
The ride this morning was a “black tape” test. I had to cover up the Garmin and ride a 90 min TT on RPE. I should be very close to IM goal av speed and HR. I started at the Left Bank and rode to Canning Bridge then out to Shelley. There was a nice tail wind until the turn around. Back at Canning Bridge I passed Butch & his Bitches and coped some stick for not saying gidday. I was distracted though….by a guy who was heading straight for me on the path but was not looking where he was going wtf ??? I made it back to 9 Seeds for coffee with Fluro. The only one who turned up. It was good to go over a few things with him. He says the HR will be all over the shop for the next few weeks with the taper and not to worry too much. He also said only use it as a rough guide on race day because it will be up. Happy with the results as the data was pretty much what I was aiming for come race day.
AmigoRat and I had a funeral to attend in the afternoon, the wife of a work collegue who was struck down with an aggressive cancer after being diagnosed only in January. Very sad and I wondered if I could draw on her strength with a thought on race day. I was intending to do an easy 45 min form run with some strides tonight but it was wet and windy so I let it go.
Friday
I’m not used to my legs feeling so fresh. It’s great to be backing off the volume. Mental note not to get carried away tomorrow on the bike………“Keep the Lion in the Den “.
I rang Phabbie today and booked the bike for a “Nervous Service” on Tuesday. Good to catch up with him and have a laugh.
I have pulled tonight’s pool swim back from 3.4k to 2.0k and hope to do a longer open water swim in the wettie tomorrow.
I called in to Rebel Sport on the way home to pick up some new goggles for race day. I thought I could give them a trial run tomorrow. Zoggs Predator Flex…..the polarized model…..$60 lighter. Bloody hell !!! they are good though and last a long time.
Saturday
Jenn was away at Busso with her mates this weekend so I was up bright and early getting ready without having to tip toe around. I rode down to Troppo’s to meet the Freo Group 1 boys for the reverse Jandakot loop course. I love this ride as there is no traffic, no lights and nice and undulating plus some nice long, straight flats. Only 8 of us and I opted to sit 7m behind the boys as per Fluro’s instructions. Awesome ride with an average 38k/hr for the loop with av HR 144. Very happy I didn’t have to push hard. I didn’t have to rush home so enjoyed a full Troppo breakkie.
The arvo saw me out at Champion Lakes for a wettie swim with Brian Kempson’s squad. I swam out to the last buoy and back this time 1.3k. I felt good in the water and went back out to the first buoy and back for another 900m. The new goggles are fantastic. Great to catch up with a few IM and get the goss. Some quite different approaches to taper that’s for sure. This was one of those classic training days where everything went well, great sessions and I really enjoyed it. It certainly knocked my CBF into touch. I had to share with someone so sent AmigoRat a text.
I spent the rest of the day doing washing, shopping etc. I had IMWA then IM Hawaii on the TV in the background which was cool. Sam and I had a movie and burger night. Good to spend some time with him. He has a new girlfriend so I he hasn’t been around much this week.
Sunday
I had trouble getting up today but had lot’s to do and dragged myself out . The plan was a hill run 2x20 min uphill at HIM pace with easy jog recover between. I planned to execute this along the length of Sommerville Blvd near home. However the first effort to the end was only 10 minutes (not easy to find a hill that takes 20 min to run up Fluro) so I decided to do 3x10mins instead. It ended up being 1 ½ hour session with the warm up, cool down and recovery’s. All done and dusted by 9:15am though.
A beautiful day today but a strong sea breeze. A hint of the Perth summer pattern. Sam and I took the dog down to Waylen Bay for a swim and play by the river. She cuts sick down there and carries on like a puppy. It then takes her a day to recover !! I finished the day cooking a Turkey in the Weber and both kids ended up going out……doh !! all the more for me and Jenn.
It is great to get some legs back this week with the drop in volume. I felt strong on the bike Saturday.

Totals:- Swim 9.5k, Bike 195k, Run 44k 13 hours 42 min