Wednesday, February 12, 2014

Confessions of a Dog Lover

hunkered down for the wind trainer session
Sleep and rest ...most important for a relaxed dog

Despite the urgency of the upcoming race , I have lumbered into a easy unplanned approach for training and preparing for it. It is not my A race and this past week I have been a little complacent missing my morning training sessions for the comfort of bed and my dog who jumps in the early morning hours , willing me not to move as she places all her weight on me. My will power is weak. I am no longer the determined athlete I use to be. There are far better things to do at 5am .

The plus is that I have been getting lots of sleep. I have been running at lunch ,usually in the gym which is hot and stuffy but that has helped. On Monday I ran 18km splitting the run with a 9km run at lunch and another 9km after work. Tuesday , I ran at lunch and missed the crossfit session but did an hour on the bike with Hill repeats and 5km off the bike. Wednesday another ride for 30 minutes doing Hill repeats and a run at Lunch and after my bike session. Thursday it was cross fit .Friday a run at lunch time and a wind trainer session in the evening . I was going to ride on Saturday but just felt very fatigued so opted for a rest day .

In the afternoon I drove down to Busselton for the Jetty swim on Sunday.

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The jetty swim was my first round the jetty without a wet suit . great start at 8 am so again no early rise. The swim was a little choppy and got round in a comfortable 1.27 hr doing an extra 300meters t the 3.6km course. All without much swim training so I am pretty happy with that time in those conditions. Will have to put in a few more swims with the wet suit before March.

At the moment , enjoying the pace of training and not working to a programme has been more important. I enjoy the unpredictable nature of my training and I have  mixed it up a fair bit depending on how I feel and my commitments for the day. Still a long way to go but I have managed to hold some form .

Sunday, February 2, 2014

2014 A new beginning

Phuket with lots of hills

and beaches

After a good break of about 3 weeks I am back. It has been a very easy recovery following Busselton Ironman. No injuries and no major trauma to the body. I have been cross-fitting and during my break ,kept up some running a few swims and working out in the hotel gyms.

The return to training has been leisurely and I have not followed any programme  . In the first week back , I did no cycling just running and cross fit and a swim on Sunday .In the second week it was back to a more regimented schedule.

Monday no training having just got back . On 21 January did have a bike session with 30 minutes on threshold and 15 minutes fast with a 10min recovery and rode to Nedlands and back. I ran 6km at lunch and did a cross fit session in the evening.

Wednesday 22 January I did a lunch time run of 6.5km on the treadmill and then im the evening a 20km cycle doing hill repeats and running a further 4.5km .

Thursday Biked for an Hour just doing threshold efforts for 10 minutes with a 5 minute recovery . I ran 6km at lunchtime and cross fit in the evening.  Friday i skipped training and On Saturday did my first hills ride for the year up Welshpool and the Pickering brook loop and again rode to cross fit in the arvo on my fixie . A total of 110 km. Sunday was just a swim session at South Fremantle for 45 minutes trying to get reasonably ready for the Rottnest swim which I am doing in a team of 4. We just did short 5-7 minute swims and got in and out of the pontoon .

It was Australia Day . I usually would be riding round the river or in years gone by would race the Point Walter race .

Thursday 30 January FGB

The second week back was a very easy week. I swam on Monday in the river which was a lot murkier than the ocean. Did not manage any training on Tuesday and Wednesday and just rode and did Borisfit on Thursday .I did a longish run on Friday with 9km on a treadmill and 13km around Kings park.

The next week I will need to put in a few more hours and effort.