Week 5 already and yet we have only just begun. I do feel like progress is being made and the weight is slowly coming off as well .After the 4 hr Sunday session , backing up on Monday was always hard but today I ran in the evening and felt pretty good.The legs were tired but I kept the HR under threshold and ran 13km @ just above 6.30 pace. The legs were fine but a little sore. Managed a 5.47 pace at the 9km mark and a few kms at 6min/km pace at the end .
Tuesday I did not make cross fit because of the heavy traffic so it was a rest day overall.
Wednesday . Another warm day so I ran on a thread mill for 50 minutes .I had a 5minute warm up and then 3 minutes running up 10 % @ 7kph and then 3 minutes at 9.6kph flat for 3 minutes and repeated that 7 tines dropping the speed a little to 6.5 at the end. Completed 7km . The legs felt fine but found the climbs tiring .
In the evening I did a 50minute sufferfest DVD session on the wind trainer.It was really hot and lost a ton of sweat . Did about 30km in 50 minutes so felt pretty wasted after that effort. Molly , Irondog , slept through the whole session.
Thursday , managed a good nights rest and so no training in the morning .I rode to Cross fit and then we did a relay session with a series of exercises:
- Over the box x 17
- deadlifts x 7
- Squats with 10kg weight x 17
- slamball x7
- sit-ups with wallball 7kg x 17 and
- row 7calories worth
Friday: Up early for a change and rode to Kings Park at 5.30am and then did a 1 hour session of a 6 minute warm up and then 25 minutes of walking 2 steps at a time up the DNA Tower . I managed 13 climbs and then I ran for a further 10 minutes and did another 10 minutes of DNA Tower and managed 7 further climbs and a cool down to make it 4kms in the hour but 300 metres of altitude. Then rode back.During the session there was a group doing a Boot camp workout and the trainer came up to me and told me she had been watching my workout and thought I was a " Machine " Not so sure about the compliment but I was focused on getting the altitude climbing the DNA Tower..I also spoke to a runner who was going up the Tower a few times and she was doing a marathon called the Big5 in SA . The legs felt good and in the evening I rode home via Bassendean doing 20kms .
|Start of the Memorial Ride for Tim Bromhead|
|On the Bike Path as we passed the Swan Brewery Building.Sky was overcast but great tail wind|
|Benny's Cafe Fremantle|
|The Giant Diver in the city .Waiting for the roads to open again.|
In the afternoon did a crossfit session celebrating birthdays and 10 exercises with 32 reps and then 22 reps in 54 minutes .Didn't quite finish round 2 as I had 2 more exercises when we ran out of time.
|At the DNA Tower at the end of the Session|
Sunday. Up early at 4am for the long walk and run session at King's Park. We started at Jacobs Ladder which I found tougher than Kokoda . We walked up Jacobs for just over an hour .I managed 11 climbs .Michelle powered ahead . We then went to Kokoda and started another hour . I finished 10 before we headed to the DNA Tower and I ran from the Tower to Lovekin Drive and back and then did 10 climbs before running again and finishing with another 4 climbs for a total of 14 climbs up the tower . The total height we climbed would have been about 1300 to 1500 metres . I was pretty tired after yesterday's ride and cross fit session. Will putting more weight in the camel-back to start simulating the weight I will be carrying.
Nimal and I had coffee at Botanicals Cafe in Kings Park as everyone else headed to Georges at City Beach.
Run: 7hrs or 36.5 kms
Bike: 6h 40mins or 175 km
Cross fit : 1. 40hr
Total: 15hr 20min