Monday, September 15, 2014

Week 17 A little Sore



~ September 2014 ~




Sun
Mon
Tue
Wed
Thu
Fri
Sat

1
AM  SWIM



PM RUN
2
AM BIKE !hr Threshold effort Zone 4 142 to 154


PM Cross Fit
3
AM SWIM



PM RUN INTERVALS
4
AM BIKE Hill repeats



PM Cross Fit
5
AM SWIM
6
AM LONG BIKE
4-.5 hr bike with 3 efforts @30m
Run off bike 30minutes easy

PM CROSS FIT
7
AM LONG RUN/MTB
8
AM  SWIM



PM RUN
9
AM BIKE!hr Threshold effort Zone 4 142 to 154


PM Cross Fit
10
AM SWIM



PM RUN INTERVALS
11
AM BIKE Hill Repeats



PM Cross Fit
12
AM SWIM
13
AM LONG BIKE
4-.5 hr bike with 3 efforts @30m
Run off bike 30minutes easy

PM CROSS FIT
14
ATTA TIME TRIAL
WANDI
15
AM  SWIM


PM RUN
16
AM BIKE!hr Threshold effort Zone 4 142 to 154

PM Cross Fit
17
AM SWIM


PM RUN INTERVALS
18
AM BIKE Hill repeats


PM Cross Fit
19
AM SWIM
20
AM LONG BIKE
44.5 hr bike with 3 efforts @30m
Run off bike 30minutes easy

PM CROSS FIT
21
AM LONG RUN/MTB
22
AM  SWIM



PM RUN
23
AM BIKE!hr Threshold effort Zone 4 142 to 154


PM Cross Fit
24
AM SWIM



PM RUN INTERVALS
25
AM BIKE Hill repeats



PM Cross Fit
26
AM SWIM
27
WTF ULTRA MARATHON
(possibly)
28
AM Recovery
29
AM  SWIM



PM RUN
30
AM BIKE!hr Threshold effort Zone 4 142 to 154


PM Cross Fit
Notes:




September Prog

The beginning of September and the start of stepping up the training a notch or two.

I still dislike the cold and wet conditions and try and avoid it for the sake of injuries and accidents.But the week did not go as planned.

Monday

An easy run of just 8km and pretty relaxed.Did not do anything else for the day.

Tuesday

I rode in the morning and there was no rain at least whilst I was out.It was a pretty lonely ride and did see the packs of riders about on Birwood. The HR was jumping a fair bit but did get the Heart rate above threshold for the hour .All up did ride about 50km .

In the afternoon got a massage at lunchtime from Adele Richards at Northbridge. Needed it but with very tight calf's and quads , it hurt a lot.

In the evening it was a cross fit workout with weights .


Wednesday

Again been skipping my swimming and  I do need to begin to be consistent and start swimming regularly.

I did my interval running at lunchtime.A hard session with 5 x 1km at threshold or higher.managed to keep at 4.45min/km pace for the 5 and then did 2 x 500m at about the same pace. Unfortunately at the last run I jarred my left leg as I slowed down ,unfortunately as I have torn the ligaments in the left leg a few times in my previous life as a hockey player it was an occupational risk when training .As I was slowing down I jarred the left knee. The leg was sore and just got worse but I did not think it would prevent any training.

Thursday

Picture of Mount Street : site of many a fitness session
I ran at  lunchtime doing a 7km easy run.In the evening I had a very short ride at Kings Park with  9 repeats of Mount Street .Legs hurt especially the knee.The heart rate jumped a fair bit and I was crawling up the hill. Saw only one other rider doing the repeats as everyone else rode home or were involved in Boot camp work outs .

Unfortunately the rest of the week was a non event with the knee swelling. I managed the cross fit on Saturday but decided not to run or bike  and just have a rest. I did manage to get to cross fit on Saturday.

A little disappointing I did not finish the week of training.

Bike:70km or 3 hrs
Run:   25km or 2.35
cross fit : 2 hrs
Total: 7.35