Total training duration - 22 hours
Swim - 3.5 hours (light swim week with time trial & drills)
Ride - 346km
Run - 90km
This week had 4 specific run days - Monday, Wednesday, Friday & Sunday. This knocked the legs about and my energy levels gradually deteriorated throughout the week:
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| Monday Feeling good, running well |
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| Wednesday Still got last night's bike session in the legs, getting hard. |
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| Friday I can't go on! Make it stop! End this now! |
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| Sunday Red Bear's next tri-suit? |
It was more solo training with the program varying from the main squad sessions. Big gear ride at the velodrome on Tuesday night on top of additional run sessions obliterated my legs. This bike session in itself went really well, got the heart rate up where it needed to be.
Almost had a head-on on the bike track just under Swan St bridge on my commute home. It was night and I was overtaking 2 walkers not seeing the rider coming in the other direction. Hit the breaks, unclipped the feet and almost went over the handlebars but avoided the collision (just). Really hate riding on those bike paths.
Had a 1000m swim time trial this week. Completed it in 15:17 which I'm really happy with. I did this last in October 2012 when I clocked 15:47. Great result especially considering the hard swimming hasn't started yet.
Started running more routes home from work. Either Riversdale Rd, Toorak Rd or High St. It adds some hilly running when the training calls for it and gets me home earlier (rather than the Tan then tram home).
The 3 hour Thursday morning ride called for a 3:15am alarm. Legs were dead flat, just road to time. That day I gave into temptation and destroyed 3 Krispy Kreme donuts. How can this range be avoided:
Thursday's dinner comprised:
4 eggs on toast
4 Wheetbix with full cream milk
2 honey on toast
chunk of cheese
chocolate
glass of full cream milk
biscuit
On Friday's 90min run I really wanted to stop. First time I felt this way for a while - but that's what will happen in any Ironman...so I kept going. Couldn't get to the upper end of the heart rate. Built up and got close through the middle but couldn't get there for the last part. Just had to finish the run to time.
Was really concerned that I wouldn't bounce back and be right for Saturday's hill ride in the Dandenongs. We had pizza for dinner that night, big carb load, it got me through the day. 150km in 5 hours 13 minutes which included the Wall and 3 x 1 in 20 repeats:
It was a great ride with the MTC bunch. Made even better with the sunny weather. The bigger groups are now starting to form with many athletes getting back into training.
Sunday was the long group run which started with a pre-run ride. There were 5 of us running in the initial group. Stevie G had music playing through his iPhone and there was constant banter. I enjoy the Sunday group runs...and the sun was out again!
Stevie G and Rio set a strong run pace early but were doing a shorter duration so we dabbled with danger following their lead.We eventually let them run off the front as 4:00 min/km pace was not going to do for a 2 hour 15 minute run. Finished the run with Red Bear with 31km in 2 hours 22 minutes - 4:33 min/km pace. Then cold water immersion to end a huge week.
2 line summary for the week:
The body - Legs are hurting.
The mind - Feeling confident.
Just over 4 months until race day!
The 3 hour Thursday morning ride called for a 3:15am alarm. Legs were dead flat, just road to time. That day I gave into temptation and destroyed 3 Krispy Kreme donuts. How can this range be avoided:
 |
| I had the cookies & cream, a choc iced sprinkles and a choc custard. |
Thursday's dinner comprised:
4 eggs on toast
4 Wheetbix with full cream milk
2 honey on toast
chunk of cheese
chocolate
glass of full cream milk
biscuit
On Friday's 90min run I really wanted to stop. First time I felt this way for a while - but that's what will happen in any Ironman...so I kept going. Couldn't get to the upper end of the heart rate. Built up and got close through the middle but couldn't get there for the last part. Just had to finish the run to time.
Was really concerned that I wouldn't bounce back and be right for Saturday's hill ride in the Dandenongs. We had pizza for dinner that night, big carb load, it got me through the day. 150km in 5 hours 13 minutes which included the Wall and 3 x 1 in 20 repeats:
 |
| The legs did well! |
It was a great ride with the MTC bunch. Made even better with the sunny weather. The bigger groups are now starting to form with many athletes getting back into training.
 |
| New winter shoe covers kept the feet toasty on a cold Saturday morning |
 |
| Red Bear & Andrew - Pink was the dress of the day Saturday |
Sunday was the long group run which started with a pre-run ride. There were 5 of us running in the initial group. Stevie G had music playing through his iPhone and there was constant banter. I enjoy the Sunday group runs...and the sun was out again!
Stevie G and Rio set a strong run pace early but were doing a shorter duration so we dabbled with danger following their lead.We eventually let them run off the front as 4:00 min/km pace was not going to do for a 2 hour 15 minute run. Finished the run with Red Bear with 31km in 2 hours 22 minutes - 4:33 min/km pace. Then cold water immersion to end a huge week.
2 line summary for the week:
The body - Legs are hurting.
The mind - Feeling confident.
Just over 4 months until race day!
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