Training Log Archive: nicki

Warm-up, cool down around mile repeats

8 x 1 mile RI: 90s

6:47
6:36
6:39
6:43
6:45
6:38
6:35
6:39

Felt solid throughout. Nice running along the shore of the river on a warm early morning. Decided to just do 8 repeats of quality (instead of 10) and save some legs for the orienteering tonight. They definitely felt more comfortable than previous efforts. Heart rate up to 182, getting back down to 120 during RI

A nice little ride with Kent up to Cottosloe beach and back to a cafe in East Freo for compulsory post-workout espresso. Then a speedy ride back to Bateman to beat the rain shower. Felt good even after those mile repeats this morning. Hopefully that's a good sign that things are falling into place for ironman.

My first metro-O race. Definitely a good run workout. Next time I'll make sure that I haven't already done 3+ hours of training so I can do the long course. I decided to avoid running on the beach on my tired legs at all cost so ended up making a route choice that was sub-optimal in terms of length. And also got completely turned around on my way out of the streets back to the finish.....would love to blame it on my north american compass but actually, it was just because I'm an idiot sometimes!

I was supposed to do mile repeats today but I'm having what I call a "jetlag day", which means I'm just tired tired tired. I headed out at 8am this morning but only got about 10 minutes down the road before I decided that I didn't feel like running anywhere, let alone 10 x mile sprints. So I reverted to the original plan on my training schedule which is to swim. Will have another crack at the running thing tomorrow.

1500 m continuous
100 m breast
5 x 100 m sprint
100 m breast
4 x 50 m sprint
100 m breast

C • Good to see... 1

A very cruisey rest-day ride down to the coffee shop in Leederville with Chip and Trace. 2 espressos and a raison toast later and I was totally wired. Starting to remember why I love Perth so much. Starting out your day at 6 am in shorts and T-shirt on a bike ride for coffee doesn't get much better...

A great swim back at my old haunt of Melville Pool.

100-200-300-400-500m
1000m tempo swim
500-400-300-200-100 m descending

300 m cool down

A solid pace down to meet my new friends at Bold Park

A very fun run with Jen and Will....who managed to successfully get me completely turned around in the green spaces of Wembly Downs/City Beach area. Lots of up and down and over curbs and across the parks and down to the beach and along the little trails....etc. I LOVED it! A great way to break up my long run day. As it turns out, my new friends, who are not totally new friends because we've been attack-pointing each other for the last 6 months, might actually be VERY old friends as I have a suspicion that I might have gone to university 'back in the day' with some of them.
This world is a funny place.

A bit of a slower return jog from the beach all uphill after I left Jen and Will. A nice way to finish. 2:15 all up so I'll notch that on up as a long run.

C • long run 1

It was the ride I'd been dreaming about for the last many years in Calgary.... north up the coast as far as I could go, always keeping the ocean in my sight. Cafes and bakeries along the way, entertainment in terms of watching the surfers and kite-surfers, new mansions built as far as the eye can see, sunshine, blue sky, warm weather...

And I lucked out with the brand new Marmion Ave connector that takes you all the way up to Yanchep/Two Rocks on one of the sweetest, smoothest roads that I've ever been on. Got all the way to Two Rocks to hit the perfect 90km, and then turned around to discover that the early morning easterly breeze had turned into a southerly howler and now I had to ride all the way back into a screaming head wind. Dang it. Made for a solid training day though. Hopefully that's the big day I needed in my legs as a final prep (both physically and mentally) for ironman.

Gee, it's great to be back cycling in my old 'hood of Perth.

C • The MArmion Ave extension 5

Results are finally up on city chase website with some pretty hilarious photos.

http://www.citychase.com/finals.asp?nav=champ

My race report and A LOT more photos are coming soon....I promise.

A solid run at tempo pace this morning. Felt good to finally have my legs back after all that traveling. Negative split the run into a headwind so definitely feeling like not all is lost for ironman!

Nice quick run off the short ride. Nice to feel like I'm training again seems I've got this big ironman thing looming.

First ride back in Australia out on lonely country road. I forgot how windy it gets here. Looking forward to a big ride up in Perth next week.