The build up towards Lanzarote is starting.
This is the first of a month of solid sessions. On Monday I only had my swim session as I did my run on Sunday evening.
I swam in the evening and did 1.20 with a 3.1km set comprising :
1000m warm up .
100m free 50 back , 100m free , 50 breast and then 400m drills with 50m catchup and 50m free.
Followed by the main set of 300m firm , 100m easy , 300m medium , 100m easy and 200m and 2 x100m fast and a 200m cool down .All up did 3.1km
It was a good session and there was only 3 of us in lane 1 so there was lots of space.It was a hot day so it was nice to be in the water.
Tuesday was the hard session with the 1hour hard at Nedlands. I got into the last group of about 6 of us .Got to the turnaround and Rob P suggested we just ride at 30sec intervals and we broke away from the rest. maintained that pace till the end of the hour. Did a 1.40 session and felt quite tired but good. I managed to keep up the pace and my computer had an average of 34kph with the ride out to Nedlands.
In the evening it was run training at Perry Lakes. I ran about 9km with a warm up and cool down and 8x 2min at threshold which was a 1.54 per 400m pace or 4.48minute per km. It was about the right pace for me . I was going a little faster but felt comfortable. Then did a further 2 x 1minute at threshold. It was a long day.
I got up in the morning for swim training .It had been more than a week since I did a morning swim session.
I did a 1000m warm up with some drills and then the main set was 1 x 10000m build to firm , 1 x 600m firm and 2 x 200m fast and cool down of 200m .a total of 3.2km .It was a hard session and I managed to keep the pace fairly constant.
Thursday's session started pretty early for me I left home lat at 5.30am and got to Nedlands after 6am .The rest of the group had started their brick run/ride session.I just dived into the session and managed to ride with the group as they finished their first loop.After two loops of about 10km i did my second run and then another loop before heading back to the city. The rest had left a half hour earlier.
In the afternoon I ran 9km and it was pretty warm at least 33-35 C . After work I rode home and the legs were definitely tired. It was a long training day .I had done about 3.5 hrs of training
On Friday it was in the pool at 6am and there was a huge que at the entrance with two groups of swimmers training at 6am. Got in and did the warm up of 500m with my fins and then drills for 300m and another 200 m with 25 underwater and 25 free but I lasted 10 meters at best My capacity to stay underwater is pretty bad. Then did a 100m free and follwoed by the main set of 10 x 100m at maximum under 2min intervals with a 5sec rest. I was in fins so it was easier. Did the cooldown with 100m kickboard and finished with 2.3km
Legs were ok but I was a little tired after the previous days training.
In the evening I did a slow run from the office thru Kings Park and Subiaco and then back. Did about 7.5km really slow.
Tomorrow is the big ride.
Friday, February 18, 2011
Monday, February 14, 2011
End of the easy Week
Sunday is my usual rest day but I do try and swim with my friends at Cottesloe .I had not been swimming with them for a few weeks and so it was nice to get out again.
It was a great Perth summer's day. The temperature was in the low 20s and it it did get up to 27C today.
Got down to Tony's place at 6.50 and we then went to Cott. We had decided to swim without wetsuits and because of the large number of jellyfish around we ran to the end of the beach approximately 2.2 km and swam back.When we got into the water I was immediately in the middle of the stingers and got quite a few stingers .Thankfully there were no other large groups of stingers. Swam back comfortably and I was the 2nd swimmer back after Keith. Felt good and managed to focus on my stroke. Keith was several minutes ahead though.
The swim and run took us about an hour.
In the evening I did my Monday run of 1.15 with 2 x 10minutes at threshold. it was nice and hot and managed a 1.11 run and just under 13km altogether.It was a bit slower but I tried to keep the HR down.
Ran the thresholds at above 150 HR.
Finally , a short piece on mental preparation for any sport: that I read recently:
The Five Tools of Mental Strength, A.K.A. Balls
by Matt "Kroc" Kroczaleski – 2/09/2011
Mental strength
It was a great Perth summer's day. The temperature was in the low 20s and it it did get up to 27C today.
Got down to Tony's place at 6.50 and we then went to Cott. We had decided to swim without wetsuits and because of the large number of jellyfish around we ran to the end of the beach approximately 2.2 km and swam back.When we got into the water I was immediately in the middle of the stingers and got quite a few stingers .Thankfully there were no other large groups of stingers. Swam back comfortably and I was the 2nd swimmer back after Keith. Felt good and managed to focus on my stroke. Keith was several minutes ahead though.
The swim and run took us about an hour.
In the evening I did my Monday run of 1.15 with 2 x 10minutes at threshold. it was nice and hot and managed a 1.11 run and just under 13km altogether.It was a bit slower but I tried to keep the HR down.
Ran the thresholds at above 150 HR.
Finally , a short piece on mental preparation for any sport: that I read recently:
The Five Tools of Mental Strength, A.K.A. Balls
by Matt "Kroc" Kroczaleski – 2/09/2011
Mental strength
Sunday, February 13, 2011
Easy Weekend
My easy week has come to an end .I skipped Thursdays ride as I as still sore from my Tuesday run and just need ed as much sleep as I could get . But I did do my easy run and swim on Friday.
It was a reasonably cool day.I ran from Fremantle to Cottesloe and back at a leisurely pace (6min per km).
On Friday evening I did my swim session It was pretty quiet . I had a 500m warm up and then did 200m free 50 breast and 50m back and then 100m followed by drills for 400m .Then the main set was 200m medium, 200m fast, 100m easy, 100m medium and 100m fast and then 100 easy and then 50 x2 fast followed by a 100m time trial which I did at 1.44 a new PB .
Saturday , I had an easy ride and started late at 7am .Rode to Fremantle and then round the river to Shelley and then back to the City via Curtin University and home through Bayswater. Did approximately 90km just on water . The wind was gusting but it wasn't too bad overall.
In the afternoon I went down to Northbridge to watch the criterium races. It was short and sharp.I missed the crashes and it was pretty hot by then .
It was a reasonably cool day.I ran from Fremantle to Cottesloe and back at a leisurely pace (6min per km).
On Friday evening I did my swim session It was pretty quiet . I had a 500m warm up and then did 200m free 50 breast and 50m back and then 100m followed by drills for 400m .Then the main set was 200m medium, 200m fast, 100m easy, 100m medium and 100m fast and then 100 easy and then 50 x2 fast followed by a 100m time trial which I did at 1.44 a new PB .
Saturday , I had an easy ride and started late at 7am .Rode to Fremantle and then round the river to Shelley and then back to the City via Curtin University and home through Bayswater. Did approximately 90km just on water . The wind was gusting but it wasn't too bad overall.
In the afternoon I went down to Northbridge to watch the criterium races. It was short and sharp.I missed the crashes and it was pretty hot by then .
Michael Kent in the lead before his chain came off
Thursday, February 10, 2011
Pacing
It has been pretty warm lately and this week has been an easy week.I did an easy run on Monday for 50 minutes at lunch time and then swam in the evening on my own.Just did a 400m warm up and 3 x 600m sets and a 100 cool down for a total of 2.3km
On Tuesday it was riding in Nedlands.It was a 15 min at threshold x 2 and the rest was cruising i did approximately 1.45 of riding and I was feeling a little sore at the end and still recovering from my Saturday ride. In the evening it was run training with Brad .Something different.we ran to Reabold Hill and then did 6 x 1min at Maximum threshold pace we could hold .It was hard going by number 3. the group then ran back and did a 10minute at threshold pace round the Perry Lakes Stadium. My pace was 5.19 but i was doing a sub5 minute pace comfortably .
I was feeling pretty sore the next day so I did my swim session in the evening and I ran before the swim for just under 50minutes.it was a slow 6.20pace but it was pretty hot at 5pm.
The swim session was OK .I did a 400 warm up and 300 drills and then did 200medium, 50m fast x 5 followed by a 200m cool down and then 100free, 25kick hard ,25m kick easy x 2 .Did 2.4km .Legs were really sore.
Thursday was suppose to be a ride round the river but I gave it a miss.I was just too sore .
I found this interesting piece on Joe Friel's blog on Pacing.Well worth a read :
And Joe Friels take on endurance training and relationships:
On Tuesday it was riding in Nedlands.It was a 15 min at threshold x 2 and the rest was cruising i did approximately 1.45 of riding and I was feeling a little sore at the end and still recovering from my Saturday ride. In the evening it was run training with Brad .Something different.we ran to Reabold Hill and then did 6 x 1min at Maximum threshold pace we could hold .It was hard going by number 3. the group then ran back and did a 10minute at threshold pace round the Perry Lakes Stadium. My pace was 5.19 but i was doing a sub5 minute pace comfortably .
I was feeling pretty sore the next day so I did my swim session in the evening and I ran before the swim for just under 50minutes.it was a slow 6.20pace but it was pretty hot at 5pm.
The swim session was OK .I did a 400 warm up and 300 drills and then did 200medium, 50m fast x 5 followed by a 200m cool down and then 100free, 25kick hard ,25m kick easy x 2 .Did 2.4km .Legs were really sore.
Thursday was suppose to be a ride round the river but I gave it a miss.I was just too sore .
I found this interesting piece on Joe Friel's blog on Pacing.Well worth a read :
"Here I go again. Yet another post on pacing
via www.joefrielsblog.com
Pacing by Joe Friel "
And Joe Friels take on endurance training and relationships:
Men, Marriage, Money - and Sport by joe Frie l"
Saturday, February 5, 2011
Hills & Wind
Discipline your body, Grasshopper, that you may find a greater power. . . . Those who surrender themselves find inner strength...When the heart knows no danger, no danger exists. When the soul becomes the warrior all fear melts as the snowflake that falls upon your hand." - Master Po
"'How does one find the strength within himself?' - Caine
'By being one with all that is without himself.'" - Master Po
From the TV series Kung Fu
Kung Fu - Intro Theme Song
Saturday.Always a hard day at the office. Today was just a tad harder.I did the hills and there was a bit of wind. I can't help thinking of the old TV series Kung Fu which i loved as a child .All those quirky sayings from the Master to his pupil .
I need to master the hills and the wind , then only will I learn to love the hills and treat the wind as my friend. Well it was pretty hard to do today . I will have to summon that inner strength and surrender to my fears .
I am glad despite the initial difficulty getting out of bed at 5am , that i did ride today.I got to experience some real gusty winds at times especially coming down some hills in Mundaring and Welshpool Road. There was little cycling traffic on the way out to Stoneville but in Mundaring i saw quite a few groups and 2 cyclist passed me and I tried to keep up with them on the ride up to Kalamunda.
My legs were pretty sore from the weeks training so I wasn't feeling the best.I just focussed on getting through the 120km ride. I did manage to pick up speed on the flats especially with the tailwind.but on the return trip down the Reid Hwy it was hard work.
I had a reasonably good training week despite the workload and schedule.Friday morning I hauled myself out of bed ...I have not been sleeping enough .Note to myself ...SLEEP MORE.
Got down just before 6am and started the session.It was;
600m warm up
50 free & 50m @ 8beat kick(that hurt) x 4
main set was ;
200m free, 100 medley and 100m fast
200m free , 100m medley and 2 x 50m fast
100 free ,100 medley and 4 x 50
cool down was a 100m fast time trial and 200m cool down
total 2.5km
I was pretty slow but kept with the back group in lane one which was fine .I managed a 1minute 50 sec pace for the 100m and that was at the end of the main set so I was pleased with that.
I had breakfast with Rod and James ,Alastair ,Meredith , Jay and Ross came later.
Then it was off to Dwellingup to see a client and coming back was tiring and I was dozing off at the wheel which was pretty scary . I definitely need to sleep more.
I did my run in the evening for just a 1/2 hour as I was getting stomach pains .
Overall, I have for the week done :
Bike: 8.5hrs or 230km
run: : 5.15 or 54 km
swim: 7.8km or 3 hrs
total: 16.65hrs
"'How does one find the strength within himself?' - Caine
'By being one with all that is without himself.'" - Master Po
From the TV series Kung Fu
Kung Fu - Intro Theme Song
Saturday.Always a hard day at the office. Today was just a tad harder.I did the hills and there was a bit of wind. I can't help thinking of the old TV series Kung Fu which i loved as a child .All those quirky sayings from the Master to his pupil .
I need to master the hills and the wind , then only will I learn to love the hills and treat the wind as my friend. Well it was pretty hard to do today . I will have to summon that inner strength and surrender to my fears .
I am glad despite the initial difficulty getting out of bed at 5am , that i did ride today.I got to experience some real gusty winds at times especially coming down some hills in Mundaring and Welshpool Road. There was little cycling traffic on the way out to Stoneville but in Mundaring i saw quite a few groups and 2 cyclist passed me and I tried to keep up with them on the ride up to Kalamunda.
My legs were pretty sore from the weeks training so I wasn't feeling the best.I just focussed on getting through the 120km ride. I did manage to pick up speed on the flats especially with the tailwind.but on the return trip down the Reid Hwy it was hard work.
I had a reasonably good training week despite the workload and schedule.Friday morning I hauled myself out of bed ...I have not been sleeping enough .Note to myself ...SLEEP MORE.
Got down just before 6am and started the session.It was;
600m warm up
50 free & 50m @ 8beat kick(that hurt) x 4
main set was ;
200m free, 100 medley and 100m fast
200m free , 100m medley and 2 x 50m fast
100 free ,100 medley and 4 x 50
cool down was a 100m fast time trial and 200m cool down
total 2.5km
I was pretty slow but kept with the back group in lane one which was fine .I managed a 1minute 50 sec pace for the 100m and that was at the end of the main set so I was pleased with that.
I had breakfast with Rod and James ,Alastair ,Meredith , Jay and Ross came later.
Then it was off to Dwellingup to see a client and coming back was tiring and I was dozing off at the wheel which was pretty scary . I definitely need to sleep more.
I did my run in the evening for just a 1/2 hour as I was getting stomach pains .
Overall, I have for the week done :
Bike: 8.5hrs or 230km
run: : 5.15 or 54 km
swim: 7.8km or 3 hrs
total: 16.65hrs
Friday, February 4, 2011
A workout ate my Marriage
I recently saw on my facebook a piece posted by one of my Facebook friends ,richard.It was an article on WSJ titled
This was a piece written in the WSJ following from another article by a Triathlon Coach titled Divorce by Triathlon .
Is it really such a rising tide of divorce amongs triathletes.I don't see the evidence and whilst I have had my share of differences and resentment from my wife ,it has been a constant attempt to find a balance.It is hard putting in 15-20 hours a week and then working and then spending time with the family.But those are the choices we make. I try my best to meet all the commitments.It is hard and I sometimes ask my self why I put mmyself through this but there is an inner drive to want to push that envelope of improvement and the enjoyment .Is it selfish? Yes at times it can and is a selfish pursuit ...training in an endurance sport.For many triathletes it isn't . If the relationship is honest and open , then balancing training and spending time together as a family is not hard.
Iam fortunate and lucky.My wife does not love the sport but she tolerates my involvement.I get to travel a few weeks a year to race and still spend holidays with the whole family. I try and work round my schedule and training to spend time with my kids and I have a rest day each week .
Ä WORKOUT ATE MY MARRIAGE
This was a piece written in the WSJ following from another article by a Triathlon Coach titled Divorce by Triathlon .
Is it really such a rising tide of divorce amongs triathletes.I don't see the evidence and whilst I have had my share of differences and resentment from my wife ,it has been a constant attempt to find a balance.It is hard putting in 15-20 hours a week and then working and then spending time with the family.But those are the choices we make. I try my best to meet all the commitments.It is hard and I sometimes ask my self why I put mmyself through this but there is an inner drive to want to push that envelope of improvement and the enjoyment .Is it selfish? Yes at times it can and is a selfish pursuit ...training in an endurance sport.For many triathletes it isn't . If the relationship is honest and open , then balancing training and spending time together as a family is not hard.
Iam fortunate and lucky.My wife does not love the sport but she tolerates my involvement.I get to travel a few weeks a year to race and still spend holidays with the whole family. I try and work round my schedule and training to spend time with my kids and I have a rest day each week .
Thursday, February 3, 2011
Easy Explained
I saw this piece on the beyond transition website by Emma Bishop explaining easy in a triathlon programme.
Easy explained by Coaches of Ironman Champions 29 Jan, 2011 - Triathlon Races
by Emma.Bishop
Beyond Transition: EASY EXPLAINED
Swim training on Monday was enjoyable for a change.I didn't feel too tired ...partly because I had done my run training on Sunday and had rested legs.Started of with a 300m warm up comprising 200m free and 50back and 50 breast.i did an extra 100 m free.
The main set was ;
300,200,100,200,300,200,100,and 200 for a total of 1600 with the 200 s with Pull buoy .I managed to keep up and wasn't last because most of the swimmers were tired from the triathlon yesterday.
I had a fair bit of sunburn on my neck and shoulders so everything was hurting today.
I had a chat with Rosco about my rather slow week and the mental breakdown .He thought it was a good thing to just have a short break and missing a few rides won't make a difference. At least I feel much better for it mentally.
I had a long chat with Rusty Cook (no relation) about Lanzarote and he will be sending over the bike course with commentary. he doesn't think the gradient on the bike course is an issue and the main factor is the wind .It can be pretty hairy .
Tuesday , got up for the bike TT at Nedlands .Did a 20km TT in 34.23 .not sure if it is a PB .There was a bit of wind , sprinklers, some short hills and traffic. But it was all good. happy with my effort .in the evening I rode from Subiaco where I left my car , to Perry lakes for the run session with Brad.
I did an interval session running a warm up and then 400m, 800m and 1000 and then a 100 , 800 and 400 at 2.08 per 400m pace.i went faster and had the same time breaks between each run.Felt really good and enjoyed the really nice track .
Wednesday .the mid-point in the week and usually I begin to flag.With work , less sleep and just plain tired from all the rushing around.I am glad to report it wasn't too bad although I do need to sleep more.I managed to get up at 5.30 although I woke up at 4.30 and went back to bed. Got to the pool at5.50am and Cara had the following swim set:
warm-up: 100m free and 100m medley x 2 = 400m
main set: 600m and 100m PB x 3 = 2100m
cooldown : 50 free and 25m backstroke x 4= 300m
I did an extra 100m free and that made a total of 2900m
I felt pretty good for the whole main set and kept up at the tail of the main group so that felt especially good. It did get harder towards the end especially as we were building to a fast pace at the end.
In the afternoon I did a slow 50min run in king's Park.
Thursday was a ride and run day. I had a rather long day and finished work at 8pm so had little time for any rest and it was up the next day early and out the door just after 5am.Rode down to nedlands and Ross came up and rode with me along Thomas Road.We were all doing a Brick session... called a Brick session because it is hard.
Rode down to Mosman where we did a run round an oval and then to the Mosmam gold course and ran one of the fairways and then to the base of a hill for a run up the hill and back before a dash to the top on our bikes. I was last but it was a good session.
I did approximately 63 km on the bike today with the bonus of a few kms of running.
The legs were a little tired. We regrouped and rode back into the city and had coffee at Zekkas
Easy explained by Coaches of Ironman Champions 29 Jan, 2011 - Triathlon Races
by Emma.Bishop
Beyond Transition: EASY EXPLAINED
Swim training on Monday was enjoyable for a change.I didn't feel too tired ...partly because I had done my run training on Sunday and had rested legs.Started of with a 300m warm up comprising 200m free and 50back and 50 breast.i did an extra 100 m free.
The main set was ;
300,200,100,200,300,200,100,and 200 for a total of 1600 with the 200 s with Pull buoy .I managed to keep up and wasn't last because most of the swimmers were tired from the triathlon yesterday.
I had a fair bit of sunburn on my neck and shoulders so everything was hurting today.
I had a chat with Rosco about my rather slow week and the mental breakdown .He thought it was a good thing to just have a short break and missing a few rides won't make a difference. At least I feel much better for it mentally.
I had a long chat with Rusty Cook (no relation) about Lanzarote and he will be sending over the bike course with commentary. he doesn't think the gradient on the bike course is an issue and the main factor is the wind .It can be pretty hairy .
Tuesday , got up for the bike TT at Nedlands .Did a 20km TT in 34.23 .not sure if it is a PB .There was a bit of wind , sprinklers, some short hills and traffic. But it was all good. happy with my effort .in the evening I rode from Subiaco where I left my car , to Perry lakes for the run session with Brad.
I did an interval session running a warm up and then 400m, 800m and 1000 and then a 100 , 800 and 400 at 2.08 per 400m pace.i went faster and had the same time breaks between each run.Felt really good and enjoyed the really nice track .
Wednesday .the mid-point in the week and usually I begin to flag.With work , less sleep and just plain tired from all the rushing around.I am glad to report it wasn't too bad although I do need to sleep more.I managed to get up at 5.30 although I woke up at 4.30 and went back to bed. Got to the pool at5.50am and Cara had the following swim set:
warm-up: 100m free and 100m medley x 2 = 400m
main set: 600m and 100m PB x 3 = 2100m
cooldown : 50 free and 25m backstroke x 4= 300m
I did an extra 100m free and that made a total of 2900m
I felt pretty good for the whole main set and kept up at the tail of the main group so that felt especially good. It did get harder towards the end especially as we were building to a fast pace at the end.
In the afternoon I did a slow 50min run in king's Park.
Thursday was a ride and run day. I had a rather long day and finished work at 8pm so had little time for any rest and it was up the next day early and out the door just after 5am.Rode down to nedlands and Ross came up and rode with me along Thomas Road.We were all doing a Brick session... called a Brick session because it is hard.
Rode down to Mosman where we did a run round an oval and then to the Mosmam gold course and ran one of the fairways and then to the base of a hill for a run up the hill and back before a dash to the top on our bikes. I was last but it was a good session.
I did approximately 63 km on the bike today with the bonus of a few kms of running.
The legs were a little tired. We regrouped and rode back into the city and had coffee at Zekkas
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| Zekka Cafe @ Kings Street |
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| the Exceed group with Coach Ross at the head of the table |
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