Wednesday, September 9, 2015

Week 3

Inside this Body Is


trying to get out

 Thats how I feel this week. Really slow and trying to get back into a faster mode. Slowly getting into a routine. Monday I missed the swim session in the morning but did my wind trainer session in the evening with a standard 10 minute warm up and then 2 minutes at around 215 watts and 2 minutes recovery , repeated 10 times. it is a hard session when going all out. I watched a You Tube video of the Col du Glandon and Alpe D'huez climb whilst listening to Frank Sinatra's greatest hits and heaving and trying to get enough oxygen . Molly slept through the whole session .


 Tuesday , I missed cross fit and did my run along the river trying to get a tempo pace up but really just keeping it at a slow 6.30 pace . The HR was still a little high but I was not struggling. It was still getting dark pretty early in the evening and so part of the run was in the dark.

Wednesday I swam in the evening .My first swim session in 8 months other than the Alpe D'huez triathlon. It was in the evening with a 500m warm up with 200m medley and then 4 x 300m with 150 free, 100medley and 50 free at fast pace. I just swam at a steady pace trying to get in the distance.Long way to go to get swim fit. Then 4 x 50m fast and 100m cool down for 2km.

Thursday was and is usually a long day with a ride session in the morning.Today it was all out high cadence on Forrest Road Kings Park done 5 times just trying to get the cadence up and improve the cardiovascular/aerobic levels. it was a hard session with a recovery going down Lovekin.We then did 3 climbs on Forrest trying to stand for a minute or more as we climbed. Then back to the car park and on to West Perth for coffee.

In the evening ,it was run training taken by Rene Baker  , a Pro triathlete .It was at Perry lakes and there was just the 4 of us with 3 girls and myself all of them lots younger and faster. Started the warm up at a 5.30 minute per km pace which was hard and then after some drills and stretches we did 4 x 1.2 km at supposed 80% pace but i think for me was pretty much above threshold. i I managed to hold the pace at 4.30 minutes per km for the first 1.2km and then after a 2 minute recovery ran the other 1.2kms at 4.42 , 4.57 and 4.52 pace. We did a cool down and I was pretty stuffed.

Friday , fortunately just a swim session in the evening with another 2km set made up of 300m warm up and then 200m x 8 and a 100m cool down.

Saturday , a long ride on my own.Started late at 7.30 am and rode from home down to the city with lots of stops and then on the Freeway bike path turning around about 52.5kms .I did 10 minute threshold efforts along the way with a 5 minute recovery and managed about 3 to the end and then one more on the way back before just keeping a consistent pace . I did get wet with a short shower at the end. I did not see to many cyclist about.Got home and ran off the bike . The legs were totally sore. rode 105 km with a 3km run .

In the afternoon it was cross fit with a pretty hard session.I did all the weights bar the last managing 10 repetitions of the clean n jerks at 35kgs. I slept pretty early that night as I was pretty much done.

Saturday Cross Fit WOD 5 September 2015
Sunday.It was a 1.30 run at steady pace. I maintained a consistent 6.50 to 7 minute per km pace for the whole run with the Hr staying at about 125 to 135 for most of the run completing 13kms .  In the evening I did my ergo session instead of Monday because of a commitment so it turned out to be a full week. 

Tuesday, September 1, 2015

Week 2

Like Ironman training it's hard work looking this cute

A full week of training minus the swim sessions sums up the week. I haven't yet ventured back to the pool but will have to soon as the clock ticks down. It has been a gradual start and not too time intensive . It has also been pretty good on the body .  I have had no real completely sore moments yet.

I have also done a VO2 test to work out my threshold and in comparison to last year I have had a bit of a slide possibly from the lack of specific work on the wind trainer and threshold efforts or higher so it is in the programme now . We will see if it makes a difference.

The week started with an ergo session and just an easy warm up and then 2minutes @85% effort or in my case staying between 200 and 230 watts , then 2 minutes recovery and doing it 10 times. Lots of sweat and panting with Molly lying under the computer table as I struggled through the session.

On Tuesday morning Instead of the usual bike ride I ran for an 1hour trying to keep a tempo pace for 50 minutes . Again very slow at about 6.30 pace doing just under 10kms.  In the evening I had cross fit with a  session on clean and jerks skills session .

Wednesday ended up being a rest day as I didn't swim again.

Thursday was a long day with a session at Kings Park at 6 am doing hill repeats on Lovekin five times at 60 rpm and in the big chain ring and then high cadence on Forrest drive for 20 seconds with 40 seconds recovery , three times on each climb and repeating that 3 times before a final 1  minute standing climb up Forrest Drive. Then coffee at West Perth with a 1.30 hr session and about 35km of riding. In the evening I ran with 4 x 5minutes at threshold and the rest of the hour at just above easy pace. Again did about 9.5 km . Friday no training and Saturday I skipped my ride as I thought it was going to rain and did a 3 hour wind trainer session with 10 minutes at threshold , three times with a 5 minute recovery between. I really managed 2.50 and then stopped as the legs were pretty much spent after the first 2 hours and especially after the threshold efforts. I then ran off the bike with Molly but it ended up being a pretty slow run and it rained as well .Managed 3 plus km in 25 minutes .Really felt tired after the session . Had cross fit in the afternoon and thankfully it was a skill session on the snatch .I managed a good 30 minutes before deciding to just rest the sore tired legs and use the foam roller to roll out the knots in the muscles.

I slept pretty well that night as I was dead tired. On Sunday with the City to Surf run on in Perth I got to Georges at City Beach at 8am despite the closed roads and ran from there for about 8km before meeting Nimal and Michele running from Sorento . I then ran back with them .Michele turning back near Hale Road . We went on to Georges and I managed to run 16kms with the legs feeling pretty tired. It was a slow 7 minutes per km but at times I was running 6minute kms. Slow but a start.

Pretty happy with the training so far .It has been slow but hopefully with the speed work and strength work there will be some slow improvements. Just need to start back in the pool.