Monday, April 27, 2009

The taper week: towards the Busselton Half on 2 May 09

Monday 27 April 2009

There is relief insight with a short taper before the Busselton Half on 2nd May 2009 which Iam looking forward to.

Did a swim down at Cottlesloe this morning at 7am .It was a large turnout and there were triathletes from paul newsomes group and much later courtney ogdens and Robyn Scotts groups all out swimming at Cott .It looked impressive with so many triathletes in wetsuits.

It was also a perfect morning .There was hardly a ripple in the water and the water temperature was perfect.I was having a queasy stomach and did have an accident in the water but it didn't affect my swimming .Swam to the first buoy after the blue duck cafe and then headed back.

decided to do my run on tuesday and so had a restful day at home.
went over my nutrition for the Saturday ride and I had:

3.6litres of water
gatorade: 30g x 5 = 150g
3 carboshotz gels : 30 x 3 = 90g
2 coles blueberry bars : 2 x 30 = 60g
18 dates = 10 x 6= 60g
20 jelly beans : 10 x 2= 20g
Total carbohydrate intake: 380 g
avearge in 5.5 hrs was approximately 0.65 l water and 67g carbohydrate.

A swimming instruction video I found on You Tube which was apt for this morning traiing swim.

Monday, April 20, 2009


monday 20 April 2009
Skipped swimming in the morning and did a long run at easy/medium pace .It was an overcast day and cool .
Did ok but had issues again with the groin and feeling some discomfort but did not slow down the pace.

as usual hard ride started a little lat and got to nedland just after 5.30 am
Had the zipps on to check them out and the back wheel was losing air so i had to pump the tire up with one of the canisters and it did hold or was a very slow leak.It was the valve probably as subsequently sent it in for a service and it was fine.
Did approx 65km and 4.5 laps of the nedlands course .the last lap and a bit held on to the front group and felt good.

swim in the morning and did normal warmup and 1900 plus 200.
again felt reasinably good and kept up with some of the swimmers and wasn't too far behimd the front group ...150/200 metres.

i skipped the bike ride and just did the intervals at NCTC training in the evening.
800m warmup
1 x 1200
4 x 800
3 x 400
and a warm down
managed an average of 1.25-1.35 for the 400m runs and 3.10-.320 for the 800m runs

felt good but the groin was sore as the next day .

Put it down to very tight lower back and need to stretch better and more often.

Did a swim session in the evning and skipped the run

long ride of 165 km but on the flats down the freeway ...not so crowded today as it was ANZAC day
saw Roger and rob on the freeway.
Was feeling fatiguied at points but kept up my nutirtion and no cramping issues.
The ride was good accept my computer froze so did not have a clue what speed I was doing. Got of the bike feeling ok and ran for an hour easy .

was supposed to be a rest day but decided to do a 50 in run and rode to Cott for a lift back though.

Its all downhill after this week for a short taper before Busso Half.

Wednesday, April 15, 2009

The long ride was approx 145 km in the hills same old route and I did my head in .It was a slow and mentally draining affair.I got back before 1pm after 5.30 hrs just drained and could not bring myself to run .
Rested the rest of the day and did nothing on sunday as it was a rest day .on Monday 13 April I went to cott for a swim and did ok with a 1.5km swim probably in 35 min

was suppose to run in the evening but it was raining
Tuesday morning was the usual ride in nedlands.started very early to the city at 5am and rode out to nedlands and statred the 1.5hrs hard ride.The fast group did not catch up with me and i joined the 6am group and kept up with them after doing 20km Did 57km in the 1.5 hrs and overall 75 km in just over 2 hrs.Averages approx 34kph for the 1.5hrs which wasn't too bad

Was going to make up the run i missed to day but decided to rest.
did my usual swim training on wednesday morning. its still pretty dark at 6am but by the time we finish its nice and bright .i tend to be able to keep up with the rest of the group in my lane so i must be improving .did approx 2.4km today .
i ran in the evening the 1.45 hr run i was supposed to do on Monday and felt good.Only had to rush home to use the toilet as there was none in sight . Averaged approximately 5.50 min per km .

Only issue was some discomfort I have had since december in the groin which is referred from the back as there were no tears or tissue damage from an ultrasound I had done some months ago.just have to make sure i strecth properly and have started oin getting some physio which has helped.

On Thursday , 16 april, I did a windtrainer session for just over an hour with Coach troys sponervals and kept a high cadence .than went to interval training at hillary's run by kim vivian for the NCTC .It was a tough session of 22 x 400m sprints on 2.15m .I was exhausted at the end of that session.
friday had a swim workout with
100m freestyle warmup
3 x 50 free, 50 back, 50 breast
200 firm free
1900 m free with pullbuoy
I did 2km and the warm up.
In the evening did an easy 1.10 hr run around light street park

On Saturday 18 april had teh freeway ride which was noranda-down reid hwy to westcoast then on to free - round the river to applecross thenon to mt henry down to the end of the fgreeway and back thrugh shenton park parry lake and back through west coast drive and reid.
Did 157 km in 5.40 .i then ran for 45 min easy.
the ride was ok and had period where i felt fatigued and should have kept my carbo intake up.
but iam getting there.The ride helped my sanity despite the cold wet conditions ,saw familiar faces on the freeway .

Sunday was a big rest day .TGIS.

Friday, April 10, 2009

hard april begins

The week commencing 5 april was the start of the harder weeks leading up to the half ironman at busselton.
I had a swim in the morning and a run in the evening but skipped the swim and did the run in the arvo. It was pretty warm and had a 1.45 run did approx 17 km in 1.40 felt good
tuesday started with the usual 2 hr ride but with 1.5 hr loops at nedlands at speed.managed to do 4.5 loops and averaged 34kph total milage 62.6km

wed was a swim session in the morning did a total of 2.4km
500m of 100free and 100 medley
300m catchup 50m and free 50 m
2 x400m firm
2 x 350 firm
100m cooldown

thursday I skipped the bike ride and did the run training

1200m warm up
800 m warm up
5 x 1km at avearge 4.10 with 2 min rest
5 x 400m 2.15 pace avearged 1.34

Friday was Good friday so it was public holiday and got up early and did a ride to kings park easy avearged 24 kph did laps around kings park and then to Tonys and on to Cottlesloe by car for a swim session
met lots of triathletes swimming.there was paul newsomes gp , robyns group and those swimming at Terry tyzacks and us .

Did a 1.5k swim and felt good .managed to keep up with T and T .

rode back from subi after coffee and buns

in the arvo did a slow run for 45 min was supposed to be 1.10

long ride etomorrow....

Sunday, April 5, 2009

some of the interesting stories for the week ......

Meet Jodie Swallow

Getting to know Mathias Hecht new

Written by: Herbert Krabel
Date: Thu Apr 02 2009

Ironmanlife: Not an April Fool's Joke

I'm guessing there weren't 8,000 triathletes on the planet even a year after those guys started out on the Waikiki Rough Water swim course 31 years ago. Now there's more than that competing in one weekend.

No joke, either.

The Corner: What’s my Number? (Part II)
By Alan Couzens, MS (Sports Science), CSCS, PES

first place @ super frog half

Wednesday, April 1, 2009

the easy week

This week was an easy week starting with swimming on monday .But in reality it was just a little less trainning wise.
Did approx 2.3 km in swim session ,skipped the run in the evening just ran out of time after work .
Did a 20 km time trial at nedlands and beat last years time by 1.5 mins did the 20km time trial in 33.51 .fastest time was 30.03 .
swim again on wednesday morning which was a 2.5km session and ran for 1.20 in the evening...did it at easy pace but at a slightly faster pace than previous weeks .
did approx 12.5km in 1.12

thursday did an easy 2hr bike ride .was cold and met up with the NCTC group at whitfords .
in the evening run intervals was lighter and did approx 6km
Friday did swim in the morning and a run in the evening along trigg and hillaries
sat was the long ride again thru helena valley ,mundaring and kalamunda.Weather was good and felt fine just struggling with the climbs took 4.45 with a break at kalamunda.
the wind was strong and on the return leg got up to 50kph on sections along mundaring weir road.