Paul’s Week 21 (1 Week To Go) – ending 27/11/11 – Peaking To A Sub 12 Hours On My Feet ??

Swim – 5.5k (2 x sessions)

Bike – 50.7k (1 x spin session, 1 x road session )
Run –  27k (1 x long run, 1 x short run )
 

Total –  7:15 hours

Monday – Rest Day

Same as last week – Monday was supposed to be Spin Class but something came up and buggered if I can remember what it was !!

 Shit tapering is hard...that constant feeling that you haven’t done enough am I fit enough, beer guts still there...blah blah... what’s worrying is I can’t even remember the key sessions I’ve done, they’re all a bloody blur now...must re-read blog and reset a bit !

Tuesday – AM – Recovery Swim

Got wet !

dist – 3.0k
time – 1:00

Wednesday –  AM Run  PM Spin Class

 AM Run

Ran with PJ – along Melville again and once more great company and time just flew by...think we were both eager to do more but now is not the time — maybe after if we decide to do a marathon !!

dist –11.5k

time – 1:00

avg hr – 133

max hr – 144 

PM Spin Class

Edgars class again tonight. Was a little concerned to back up a run day with a spin class but all ok, again fatigued a touch but still managed some good efforts

 time – 0:55

avg hr – n/a

max hr – n/a

 Thursday – AM Swim  PM Run

AM Swim

Got wet.... again ! Not many to go....

dist – 2.5k

time – 0:49 

PM Run

Last run around the Bridges here at work. Fairly warmish but not overly un-comfortable !

dist – 8.5k

time – 0:45

avg hr – 136

max hr – 146

 Friday – Rest Day  

Saturday – Bike (Runners World)

Rolled out with the crew and was pretty relaxed knowing we had not much to do. Butch tried to disrupt my 5 months of training by hitting my wheel as we climbed up Havelock St, luckily I was alright and he managed to stay upright

Got to Mosman Park and the crew turned down to the river to complete their efforts along each of the streets along to the golf course. Daz, PJ myself and Bernie rolled out to Port Beach and efforts up Leighton, Eric St and then back along Victoria Ave. One funny moment Bernie smacked his head onto a parked cars kayak...very amusing !!

There a group of 3 roadies came past at one point – one on a old school steely bike with no helmet and looking a lot like Greg Lemond. I couldn’t resist and figured I was probably never going to be as fit again so I chased them down and smashed past with them dropping off on by one – heart rate max’d at 181 and was scary stuff but felt good to put in a burst

 Back to the Food Store to chat with Phabbie Phil and present him with some lovely rose petals as Runners World are now considering being sponsored by the Good Samaritans given the huge amounts of caring and sharing that has been going on lately...waking Phl up at 3am every morning worrying about the direction we are all heading...

 

dist – 50k

time – ??

avg speed –   ?km/h

avg hr – ?

max hr – 181 – chasing down Greg LeMond

Sold Spin Bike on Triwa site so garage is back to normal. Got back what I payed so all good, didn’t really utilise to it’s best ability but luckily the rides I did doing the program seemed to fall into a fine weather pattern for the week !! Result !!....and...no Tough Love !! Bonus !

 Sunday – Run

dist –8k

time – 0:40

avg hr – n/a

max hr – n/a

 Well, had a interesting day – woke at 4.45am – out the door for a nice little 8k run...even walked a bit along Quinns Beach and took the morning in to reflect on how this all started 5 months ago..very nice morning out

 Got home, got kids up at 6.30am, breakfast then in the car off to the Arena for our swim club race day. Well, I’d put my hand up for marshalling help and man, I spent the next 8 hours on my feet going back and forth about 200m in a constant loop...amongst the absolute chaos of a swim meet we all managed to get 260 odd kids into their races and only one barny over a heat that didn’t start in time (not one I was controlling thank god)

Arena kids warming up far side of pool

Got home at 5pm and I have never felt so tired and stressed – even after some of the half ironman’s I have done over the years.

 So there you go,....including waking early to run, it was a similar amount of time I’ll be out on course next week I reckon !! - sub 12 hours on my feet and I feel like I’ve already had my big day out – just not as many kays....same again next Sunday thanks just with a little bit of pain, grit and determination please...

 

Next week is race day...

....got a few things to sort out before hand --- writing lists of things to take, when to pick up kids from school, do that to bike, get this out of training bag, work out wake up time on race day and time to leave etc etc ...and more importantly -- time to start deciding on what paces and plan I’m going to try and go with on the day – hopefully I can try and keep it simple and rule number one will be to definitely enjoy it.......

Til next time...........

Cheers

Paul