Week 16 & 17 Ocotber 29 to Nov 11,2018

UNDER PRESSURE

Last few weeks of training before the taper .

Started as a hard week but tapered into a rest weekend as I had a cold .But correct decision to rest as I needed it .

Monday 29 October 2018
I ran 6km easy and then in the evening a 35km zwift session of  1.07hr.

Tuesday

8Km run a little harder and then 32km on zwift in 1.16 hr.

Wednesday

6km run easy and then a massage in the evening.

Thursday

37km zwift session and then 5km on the treadmill with some sprints

Friday

zwift 24km in the am and 3.6km run off the bike

swam in the arvo with 1500m in the pool

Then in the evening 38 km on zwift as well

Saturday

Skipped the long ride down the bike path and rested .

Sunday
Skipped training but did do a short session on the bike of 75 minutes which I found hard as the body was just tired with the cold.

Swimming remains the main area where I have not  put in the training needed particularly with swimming in the ocean .

Week 18

Monday rest day as still felt tired and rundown.

Tuesday

Back to training.Being Melbourne Cup day .The office stopped to watch the race and after that I ran 10kms along Leighton's Beach.Lovely day and no traffic around as everyone was enjoying post cup celebrations .

In the evening did a Zwift race 80 minutes and then 4 kms off the bike .

Wednesday

A zwift session easy in the morning with 45 minutes and then a run in the afternoon (8.5km ) and then a further zwift session of 45 minutes  .

Thursday

Swam at Beatty Park .Just a 2.350 swim to try and get as comfortable as possible in the water.In the evening a 90 minute zwift ride .

Friday

Another pool swim of 2km at Beatty Park and then a short run of 4km easy.

Saturday

A straight down the Freeway bike path of 121km .No break at the servo . A good average of 31.3 although we had some favorable winds . Happy with the ride and did not feel too stretched .

Did a 4.5 km run off the bike then in the afternoon another 50 minutes on the wind trainer on Zwift

Sunday

The ocean was quite choppy but went in and swam for 30 minutes struggled and had a bit of anxiety but at least got it done. After numerous Halfs and full Ironmans lots of ocean swims , still have issues with rough water swimming and the fact that my last full ocean swim bar the practice I had recently was in Hawaii at Kona with little swim training in the past 20 months .

Then ran for 8km with a negative split averaging 6 minutes per km .That was comfortable and lots of people on the pavement pounding a leisurely run along the coast on a beautiful Perth Sunday .

total

run: 39.2km
Bike: 270km
swim : 5km

Total:15.5 hrs

Week 15 22- 28 October

recovery with irondog

Another big week of training and on Sunday I did a hydration tets with Simone Allen a Dietician doing her first Ironman.

Monday

Sore but did a zwift session not at full hard pace for 75 mins /or 38kms and rang off the bike for 3.6 km with Irondog

Tuesday

Easy 8km run
Then Zwifting for just under 80 mins or 36km

Wednesday

Ran easy for 7km and then swam for 2.2 km straight with Pull Buoy
Had a massage in the evening .

Thursday

Ran on the threadmill with easy 1kmm then 500m at between 5min/km to 4.40min/km and 200m walk x 7 and then a cooldown of 1km for 7kms

Evening a zwift session of 50mins for 27km

Friday

Morning zwift session short hard tace of 20km in under 40 mins with some climbing in Central Park and then ran with Irondog doe 1.5km off the bike.

In the afternoon a swim at Beatty Park , just 2km with Pull buoy.

Saturday

Early start at 5am to get to the narrows and ride down the freeway .It was for a change a warm day and I knew after the last 2 long rides and cramping I needed to up my salt in take and that was confirmed by Simone after the sweat test . I need in excess of 1100mg of salt per hour . The ride was 115km today and we had a bit of wind in every direction but fastest ride back with a stop at MacDonalds for a cheeseburger at the servo 42kms from the narrows . There were a few snake sightings but we only saw one crawling across the bike path .saw an injured Roo 40kms from the end and after the ride I called the wildlife group to get someone to have a look as it looked injured .

I ran 2kms off the bike as I had a meeting to attend.In the afternoon I did another 25km on the zwift .

Sunday

A very slow swim and a first wetsuit swim at Hillary's in the shark enclosure. Later told there was a shark off Hillary's 2.5 m unknown species. I need more time in the water to get comfortable as still feeling slow in the water .

In the afternoon it was a slow 15km run with a short break at the 7 km mark.

Biggest week so far with 280km on the bike and 44km run and 5.5 km swim for nearly 17 hours of training.

Week 14 It is still hard

despite the number of races I have done the training does not get easier . What is know as an oxy mororn and obvious to the experienced.

This was the first of the last push at training to get a solid block done even though the weather has not improved .lots of cold wet days .

As seen from the screen shot it was a full week with one rest day following a Monday evening massage session .

Monday

Easy run

6kms or 45 mins

Tuesday
no training

Wednesday

Ran easy  6.5 km for 45 mins after swim which was 1.48hr and did a 4km session in the pool

In the evening zwift for 50mins 27kms

Thursday

Zwifting 2.10hr and 65kms
ran easy 6km or 40mins

Friday

Ran 50mins in the morning for 6km and in the evening did a 2 km swium session mainly 50m and 100m with pull buoy

Saturday

big session of 110km on the bike in 3.5hr and then ran 2km off the bike .Had better nutrition but still cramped at the end but managed the run of the bike .In the afternoon did the zwift ride out of central park covering another 26km in under an hour.

Sunday

Overcast day with a few drizzles .Ran 16km round the river and then I did a further 7km along the coast for a total of 23kms in  1.45 hr and 40mins respectively The second run was for a sweat test .

total work out this week was just under 16 hours.The body is sore but feeling good to have done a hard week.