|Deepwater Point Before dawn|
|Stadium Tri Club Bikes and Aid station during their Run|
|Running 8 x 2km off the bike|
|My first 2km lap|
|Relaxing with the crew after the Brick session. Thanks to Dennis Tan who had his camera and kindly took all the pictures above.|
RIP GREG HAM ... MEN AT WORK Was part of my 80s
A training week 11 . It didn't quite go to plan . I have had to juggle my sessions around and they have not been ideal.I have also had very little swim time actually none this week.
I have done the core work outs and whilst slow , I am hopeful for a decent time at the half.
On Monday I did an easy slow run after the Sunday Coogee Triathlon. I ran just under 11km.
On Tuesday I slept in and just did the run session.It was 2.5km warm up and builds and then 6-8 1km runs at threshold which was 5min pace. I did 7 km and we had 100m recovery between runs.Did just over 10.5km
On Wednesday I had no swim and had meetings till late so it was my rest day.
On Thursday I slept in and just did the wind trainer session. There was just 5 of us and It was a hard grinding session of 3 x 20 min at tempo pace. Ended up doing about 34 km and felt pretty wasted. On Friday , I was again making up a session which I missed on Thursday morning. It was a wind trainer session as I was not cycling on the roads with the heavy traffic. I did 3 x 15 minutes on the bike and 10 minutes run.The runs were not as hard as i hoped but the legs were tired after the 2 wind trainer sessions.
Saturday was a long brick session at Deepwater Point near Mt Henry Bridge. I got there early and left before the main group started. We had a 80km ride and 16km run. I did just over 86km but it was slow with the initial roadworks and traffic lights .
The return leg was a little better but again not as fast as I have been . The main Training group passed me about 10km from the end and Exceed riders also steam rolled passed me . I did not even try and keep up .
The legs felt a little tired at the 50km mark but otherwise i had no major issues. I then started the run with 8 x 2km hard .I maintained a sub threshold pace for the first 3 laps and then threshold pace and the last 3 were just above threshold pace. I had a static recovery of 30sec although the instructions were 1 minute recovery . Oops , should have read the instructions .
It was quite crowded on the freeway cycle path with everyone out for a long ride before the Half. had lots of hallos from people I knew and obviously with the run we shared the path with Stadium who happen to be doing a 16 km run as well. Even courtney ogden was down at Deepwater Point.