8 june 2009
The monday began with a sleep in ...but did do a 1.30 run in the arvo before the NCTC meeting .I was quite hungry and had a hungry jacks meal complete with ice cream during the meeting ...some tri-diet?
Did manage a comfortable run in the cold.Ran from the ofice to Jojos in Nedlands.
Usual tuesday ride but back to 1.5 hrs hard plus the ride to nedlands and back .did 71km and managed to keep up the pace .The rest of the group were doing drills.
Managed 50km in the 1.5hr
felt good and would have been able to go harder if I had someone to chase during that cold and mostly in the dark ride...which was partly spent dodging cars .Hardest thing was keeping focused and the speed up in the dark and cold.
swim training in the morning...managed 2.5km and its always hard in the morning getting motivated.Iam not a morning person but since training for Tris I have adapted somewhat.
Did interval training in the evening but had a cramping pain in the stomach and cut short the run .Did an hour with 4 x 4min efforts.
Thursday was a wet day so i skipped my 2 hr ride at high cadence.
On friday I ran in the evening for 1.15 easy and did the swim session in the evening as well.
50 drill 50 free x 4=400
3x 400 50 firm 50 easy 100ast 100 easy 50fast 50 firm.
warm down 300m
sat 13 June
Long ride was 150km .started late because it was exceedingly cold and did not fancy climbing hills again in the dark.
went thru helena valley and mundaring to kalamunda and down whelspool road and leach hwy and Mt Henry and freo and back to Subiaco and then noranda a total o 140plus kms
The screw in my bidon cage came off so had to hold it together with bands from a fellow cyclist who kindly helped out .It was quite cold and from helena Valley to Mundaring and Kalamunda the Fog hugging the ground was quite thick .I could not see the cars.
I did see more cyclist on the road and felt good ..kept up the nutrition and legs were not hurting as bad .I even had 2 mars bars and that helped .I believe i ate atleast 75g of carbohydrates per hour and dranks about 550ml per hr .had 2 pee stops .Climbings the hills was slow but kept my heart rate at thresshold or below for most of the ride.
I ran for 30 mins off the bike and felt strong so i should be able to keep up to the 6min km for the first 20 km ..its whether i can manage the pace for the whole 42 km .
sunday was a rest day and had a good sleep in .I was feeling quite tired and learnt one valuable lesson the recovery days were just as important.
Fortunately iam not carrying any injuries ,just the aches and pains of a very long training programme.Still a bit of groin pain but not a hinderance to any activity.
2 more weeks before the full taper.