Week 9 10 - 16 September 2018

Spring is Coming

Training alone and in winter has always been difficult. Whilst the professional Triathletes are in a different stratospehere of training there is some nuggets of wisdom one can extract.,Lionel Sanders who is self coached is putting him huge hours of training on a windtrainer ,tread mill and pool in his basement simply because he loves the mental test of training.

you have to love what you are doing ie training and I must admit sometimes it has not been fund especially in the cold . The motivation after 10 or so years is not as strong although the different way of training has helped.

My weight has stabilised a bit despite the increase work load,partly as a result of the food .I have a fair bit of carbs in my diet and that is still the most difficult part to reduce .Not to go keto but to drop weight .

The week has ramped up with :

Did the Zwift Goeseng Grand fondo

Monday September 10, 2018 06:01 PM

1:28:33

41.8 km

100 TSS
see Goeseong Gandfondo activity

Hard ride but has pushed my wattage up especially after the 2 weeks of doing the Zwift Academy  Programe

 
Tuesday 11 September 2018

Easy run of 7km in the afternoon followed by another Zwift session of just under 75 minutes and about 38 km .It was the last Zwift Academy group ride I had to do and whilst they were supposed to be easy , I always find the rides hard as the power output does increase and surge with most of the riders  I suspect having a much higher power output .

For me they are a good ride on tired legs .

Wednesday 12 September 2018

Today I did a short swim at Beatty park of just 1.5km straight out swim and in the morning I just did an easy 6.5km run at easy 7.30 minute per km pace.

In the evening a remedial massage which really gets all the knots in my back and legs .

Thursday 13 September 2018

Decided to have a rest day with the fatigue in the legs after the massage.

Friday 14 September 2018

Felt better for the rest and ran 8.5km at 6.25 min per km and felt good.In the evening rode on Zwift for 75 min covering 39km

Saturday 15 September 2018

First outing in 8 weeks on the road with CRT .It was about 4 degrees and cold. I rode from home and then did the usual circuit .Feeling stronger .Had coffee and then rode back for a total of 93km

I then ran off the bike 3km in 17mins

In the afternoon did Crossfit. Just 3 rounds of 5 exercises with 2 minutes on and a minute recovery.
The round was ;

Hammer hits
B ropes
Rolling wheel push/stretch
Standing knees
row
total 45 mins

Sunday

I swam in the morning to make up for the swim I missed. Beautiful day and swam at the new Scarborough pool .Not crowded and swam 2km straight with a Pull buoy.

I was feeling pretty tired but decided to finish the week with a run to have the total mileage at least at 30km and then rode a Zwift Academy TT race to finish the week and the zwift programme .
The legs were jelly by then.

total
swim 3.5km 1.40
Bike 246km 8.5hrs
run 31km or 4hr
cross fit 45min
total : 14

Week 10 -13 Sept 17 to Oct 14 Its all Getting real

After the last entry as the training was getting cranked up as always happens at this time of the year I got hay fever which then developed into the flu . I was out of action for 10 days and so weeks 10 to 11 were totally wasted just recovering .

 I traveled down to Margaret River but was unwell and so could not do much and then spent the next 6 days recovering .
I did manage a few short runs but lost some fitness.

Week 13 which was October 8 to 14 at least was productive of some training as shown by the screen shot above

Monday
Easy run of 5 kms to slowly get back into training

Tuesday

1 hour on zwift with 32 kms

Wednesday

Again because of the flu I just did an easy run of 7.5 km rather than the usual treadmill session of running at Threshold pace

In the evening a zwift session of 56 mins with some climbing for 23kms

Thursday
Easy run of 6kms and Zwift session of 44kms in 1.20 hr.

Friday

rested

Saturday

first of the long rides on the Freeway bike path .Today was 102kms. Did not have enough nutrition and bonked at 85km and struggled with cramps back to the start at Narrows bridge . Was a shock to the system riding in cold wet conditions without enough nutrition and going hard. That was 3.23 hr

in the afternoon did a crossfit session of 30 minutes

Sunday

Ran 13kms , 3 with the dog so very slow and the rest at under 7 min pace.

Total for the week was 12 hours with no swimming.

Will be pushing for the last 7 weeks to get some core training down.

Week 7 & 8

The last week in August , end of winter , spring and the start of another Triathlon season with the workload about to start to slowly ramp up.

Last week of run and bike .

Monday

Had a rest day

Tuesday

Feeling better and 10km run in the rain .The wind slowed me down a bit and the only one out running .
In the evening did my last workout on the Zwift Academy program .It turned out to be a good session and I managed to hit the right wattage's without missing any of the levels required.

Wednesday

Despite a sore back the night before and the rain , ran on the treadmill . 8km with 500m x 10 at 5min to 4.20 min per km pace 200m walking recovery .
Had a massage in the evening.

Thursday

Ran 8.5km and then zwift for over an hour doing 38 km

Friday

Easy run of 6.4km and then easy ride of 28km listening to the Zwift SBS cycling podcast.


Saturday & Sunday

had stomach issues and so had no training for the weekend .

Monday

Back to the full program
Ran 9.5km and then in the evening did a Zwift ride 61 minutes

Tuesday

Ran easy for 7 km and then rode  Zwift - Endurance Lab VO2 20/40 and Cadence Work slow but hard set just 24 km in the hour

Wednesday

Treadmill session with 1km warm up then 8 x 600m at between 5min/km and 4.30 min/km with 200m walk for a total of 8km.

First swim session just a slow swim doing ladders starting with 100m,200m,300 to 500 and then back for 2.1km

Thursday

Easy 6.5km run and  Zwift ride of 40kms

Friday

Easy run of 7km and  swim again just easy with 100m to 500m sets for 2km swim

Saturday

Skipped the ride on the road and did a session on the Zwift starting with 2 hr ride and a huge climb of 900m followed by a break and then 70 min race 300m climbing and a 2km run off the bike.

Legs were done so skipped crosfit

Sunday

Had a rest day instead of a slow run.

Total for the week 12.5 hours with 39km run and 170km bike and 4km swim.

Week 6 August 20 - 26

Saturday morning with Irondog

After the previous week with a heavier load of running and cycling , it is a slightly lesser week with possibly more intensity .

The legs are tired but manageable. It is still cold so I have not ventured out but the training on Zwift I think is good.

Monday 20 August 2018

Ran 8km in the evening at really slow pace just under 8min/km and then rode easy on the wind trainer for 10 minutes.Legs were still tired from the weekend ,

Tuesday 21 August 2018

Did a Zwift work out of 1 hour as part of the Zwift Academy program riding 32km in 1 hr,

 

Wednesday 22 August 2018

Felt tired but ran outside instead of on the treadmill as I normally do.I ran easy for 10km at  about 6.11mins per km pace  .

Thursday 23 August 2018

I ran at lunch time and managed 10km at 6 min pace . Relive Lunch Run

In the evening did another Zwift Academy workout and ran 2km off the bike.

Friday 24 August 2018

To bring my mileage up I ran at lunch again real easy 8km at 7min/km pace.In the evening a easy 30min ride on the wind trainer and a 2km run

Saturday 25 August 2018

Skipped the river ride again as it was just too cold for me .Opted for a hard wind trainer session with a 1hour workout followed by 45 min riding on the UCI course in Innsbruck then  the group ride led by the CEO of Zwift .It was supposed to be an easy group ride but I find them hard with my wattage and HR always going to the upper end of capacity. Managed 36km in the hour for a total ride of 86km in 2.45hr. Then ran 3.5km with Irondog .

Sunday 26 August 2018

Felt sore but decided to ride on the bike outside VR .Rode to the coffee shop and back really easy for 40kms .

Hoping the weather starts to improve as the build progresses to longer rides outdoors and swimming.
Total :

Bike 213km 7 hrs
Run 34km 4.5 hr

Week 5

A break from the training

13 August - 19 August 2018
Monday

A double run day .A first as I could not ride today. I ran 8km in the morning and a further 8km in the evening for 16 km in 1h40m . Legs were a little tired.1hr.40 mins in total running time

Tuesday

A run in the afternoon a short easy 6km at about 6.30 pace then in the evening I did the Zwift Academy Over ones programme No 4 Intensive Anaerobic .Was not as hard as last weeks workouts with between 20 and 30 seconds at about 220 to 300 watts.

Wednesday

A treadmill session of 45minutes with just 1km warm-up then 6 x 800m at between 4.50 min per km up to 4.30 min per km and 2 minutes recovery between for a total of 7km.

Massage in the evening.


Thursday

Easy run on Thursday 

Easy run of 6km at 7.12minutes per km and in the evening Zwift work out 5 .A bit harder with 5 x 1 minute at 285 to 340 watts.



Friday

Easy run a long the river for 6km at lunch time
In the evening did another zwift session of 75 minutes partly on a social group ride with 2-2.5 watts output but at times it was a lot harder .I dropped off at 45minutes for a total of 45km in the 75 minutes.

Saturday

 

Did not ride on the road with the temperature at 3C and  opted for another long wind trainer session split into  46minutes on the Zwift just chasing riders for an output of 160 watts.Then an hour later a full 75 minutes doing a 60minute session which was harder with 4 x 4 minutes at 280 to 320 watts with 7 minutes recovery between . In the afternoon I did a cross fit session comprising:

lunges with a 10kg plate
dumbell push press with 10kg dumbbells
rolling forward push ups (rolly)
situps
push ups
bicep curls
arm extensions with dumb bells

started with 1 rep for each building to 10 reps in the last round taking 50 minutes.

Sunday

Late start with a run at noon for 12km @ 6.30 pace in 1h17 min

Then a Zwift group ride in the evening with Eric Min CEO of Zwift leading the ride. It was 35 km in the 60mins on the UCI Innsbruck course which was good fun but hard at times as riders surged beyond the range of power for the ride. Ended at an average of 160 watts for the session.

Total for the week 13 hours
Bike 6.5hr 203km all on a wind trainer
Run 5.5hr 52km
crossfit 45mins

Week 3

                                                           All I need is coffee and my dog

Week3: 30 July - 5 August 2018

The soreness of Saturday's long training session lingered.

Still no swimming with the cold mornings in Perth a real hindrance. I will have to bite the bullet to get the swimming up to speed.

Monday
Had a rest day

Tuesday

A easy 7.2 km run and then a wind trainer zwift session in the evening .60 minutes and 30 kms of undulating terrain on Zwift.

Wednesday

Treadmill session with 8km comprising 800m at 4.30 to 5 min per km pace then 200m walk x 7 .

Thursday

An easy run of 6km and in the evening another zwift session of 80mins with 60mins on the Tour De Cure Australia ride on zwift which was a bit hard and got dropped at the end .Rode the Innsbruck UCI course with some short climbs on the course .Averaged 160 watts for the hour.

Friday

Easy run of 6km and again in the evening 30km easy ride on zwift in the evening .

Saturday

Bad weather meant a 130minute session on zwift riding a workout for the first 90minutes and then hard laps for the remainder of the session for 62kms

An easy 3km run off the bike with Irondog and in the afternoon cross fit was 30 minutes of just deadlifts and cleans and push press for 8 rounds.

Sunday

A long slow run along the coast .Managed 16kms in 1.40 hr which was a good pace and I did not feel I had pushed hard.

Total for the week;
Bike 5h22m   162km
Run 6h12m   37km
cross fit 25mins
total :12 hrs