Sunday, November 10, 2013

Week 15 Mandurah Taper


Motivation is what gets you started. Habit is what keeps you going.
Jim Ryun - See more at: http://www.rugbyclubman.com/inspirational-quotes/#sthash.y9y0fLl3.dpuf
When things go wrong as they sometimes will,
When the road you’re trudging seems all up hill,
When the funds are low and the debts are high
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest if you must, but don’t you quit.
Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don’t give up though the pace seems slow–
You may succeed with another blow,
Success is failure turned inside out–
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far;
So stick to the fight when you’re hardest hit–
It’s when things seem worst that you must not quit.
Edgar A. Guest - See more at: http://www.rugbyclubman.com/inspirational-quotes/#sthash.y9y0fLl3.dpuf

When things go wrong as they sometimes will,
When the road you’re trudging seems all up hill,
When the funds are low and the debts are high
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest if you must, but don’t you quit.
Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don’t give up though the pace seems slow–
You may succeed with another blow,
Success is failure turned inside out–
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far;
So stick to the fight when you’re hardest hit–
It’s when things seem worst that you must not quit.
Edgar A. Guest - See more at: http://www.rugbyclubman.com/inspirational-quotes/#sthash.y9y0fLl3.dpuf
When things go wrong as they sometimes will,
When the road you’re trudging seems all up hill,
When the funds are low and the debts are high
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest if you must, but don’t you quit.
Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don’t give up though the pace seems slow–
You may succeed with another blow,
Success is failure turned inside out–
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far;
So stick to the fight when you’re hardest hit–
It’s when things seem worst that you must not quit.
Edgar A. Guest - See more at: http://www.rugbyclubman.com/inspirational-quotes/#sthash.y9y0fLl3.dpuf
When things go wrong as they sometimes will,
When the road you’re trudging seems all up hill,
When the funds are low and the debts are high
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest if you must, but don’t you quit.
Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don’t give up though the pace seems slow–
You may succeed with another blow,
Success is failure turned inside out–
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far;
So stick to the fight when you’re hardest hit–
It’s when things seem worst that you must not quit.
Edgar A. Guest - See more at: http://www.rugbyclubman.com/inspirational-quotes/#sthash.y9y0fLl3.dpuf
This week is the lead up to Mandurah 70.3 Asia Pacific Championships and a lot of good triathletes and pros will be there with points and  prize money for the pros  and for the age groupers 30 Kona spots. For me it is a week of re grouping and a chance to just test the nutrition and transitions and see how I travel on the bike and run.

Monday .No swimming and just a run at lunch in the heat for 9km @5.34 pace and in the evening another 8km easy at about 6min pace , 3 with Molly.

Tuesday . Melbourne Cup day so had a relatively light day with a cross fit session in the evening .
Did 24 reps of 12 exercises on the Board  for 50 minutes



Wednesday . A hard 10km run on the threadmill with 2x 500m threshold and 2 x 1km @threshold and then 2x 500m at threshold again .In the evening a 45 minute windtrainer session and a slow easy run with molly

Thursday , I did get up early and rode out to nedlands.The Exceed groups are just getting bigger every month. Did 3 laps with 3 minuts at threshold , 1 minute high cadence and 2 minuts threshold pace before easy for 4 minutes repeating it six times. It was a good session and I pushed myself on the high cadence pedaling. Rode about 42 km.At lunch time ran 5km on the threadmill with 2 km at threshold pace and the rest at an easier pace of about 11 or 10kph.

In the evening I had cross fit but I was late so I missed the first 10 minutes of the session. it was pretty good work out anyway and with the race on Sunday I did not  need to finish all the exercises.


Friday . I ran a short easy 5km in the midday sun and it was warm but I did it at a really easy pace and the legs felt fine. In the evening I swam a straight 2km and again just kept it easy. Had a bad dose of hay fever so I am hoping that I won't have it on the race day.

Saturday . An easy ride round the river and coffee at metrios. Mandurah 70.3 tomorrow.

Run: 39km or 3.6 hrs
Swim: 45 mins or 2km
Bike:  4.25 hrs or 130kms
Cross fit: 1. 60 hrs
Mandurah 70.3 : 5.36 *( race report to follow)
Total: 15.75 hrs



When things go wrong as they sometimes will,
When the road you’re trudging seems all up hill,
When the funds are low and the debts are high
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest if you must, but don’t you quit.
Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don’t give up though the pace seems slow–
You may succeed with another blow,
Success is failure turned inside out–
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far;
So stick to the fight when you’re hardest hit–
It’s when things seem worst that you must not quit.
Edgar A. Guest - See more at: http://www.rugbyclubman.com/inspirational-quotes/#sthash.y9y0fLl3.dpuf
When things go wrong as they sometimes will,
When the road you’re trudging seems all up hill,
When the funds are low and the debts are high
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest if you must, but don’t you quit.
Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don’t give up though the pace seems slow–
You may succeed with another blow,
Success is failure turned inside out–
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far;
So stick to the fight when you’re hardest hit–
It’s when things seem worst that you must not quit.
Edgar A. Guest - See more at: http://www.rugbyclubman.com/inspirational-quotes/#sthash.y9y0fLl3.dpuf