Training Log Archive: jazzIn the 7 days ending Apr 28, 2007:
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Saturday Apr 28, 2007 #
cycle tempo 1:02:28 [3] 30.0 km (2:05 / km)
I went out along Orrong and Welshpool rd by myself today, felt fine although it was quite windy. Avg 29.1km/hr
run intervals 30:45 [5] 7.0 km (4:24 / km)
Ran off the bike, I ran for about 1.5km before starting my 3x1km intervals which is along the back of the race course. I had 4min medium paced recovery between each interval.
3.52min
3.45min
3.47min
These were ok but it took a while to get the legs to turn over today but generally felt good.
3.52min
3.45min
3.47min
These were ok but it took a while to get the legs to turn over today but generally felt good.
gym and core 35:00 [3]
This was done at home today abs and core was fine, 3x6 dips were fine but chins were tough with no assistance I did 6, 4, 4,and 3. Still not strong enough to do them properly unassisted.
Friday Apr 27, 2007 #
swimming 1:00:00 [3] 2.8 km (21:26 / km)
Did warm up and drills with fins on. The main set was 6x150m fast and 6x75m flat out. The lane took turns of leading today. Was a good pace and I really enjoyed todays swim
gym and core 40:00 [3]
I did this at the gym today which always means the quality is better. I did my usual abs and core and 3x6 chins and dips. I also did a bit of stretching.
Thursday Apr 26, 2007 #
cycle intervals 1:00:14 [4] 27.25 km (2:13 / km)
This was a wind trainer session. I just tried to spin my legs at 90rpm to warm up and then did 5x3km hard efforts at about 95rpm with aprrox 3min active recovery.
run tempo 15:32 [4] 3.5 km (4:26 / km)
I had to run 2km hard off the bike, it took me 7.52min with the splits being 4.02min and 3.50min. I felt good and finished off the lap around the race course at a tempo pace for the remander 1.5km
Wednesday Apr 25, 2007 #
run tempo 55:13 [3] 12.0 km (4:36 / km)
Ran with Kel from City Beach to just past Scaborough(top of the hill) and back. We stopped for a stretch after 5mins of running. We came back faster. I also ran in my tri suit with my water belt to see how it felt, it was no good as it kept slipping up on the slippery tri suit material but I couldn't tighten it any more... need to find a solution before Busso.
swimming 1:00:00 [3] 2.0 km (30:00 / km)
Ocean swim down at City Beach with swim squad in our wetsuits. What a rough day, lucky to be alive after a few big dumpers threw me around and made me eat some sand.
We all swam 500-600m one way, and then practiced running into the water swimming for 300m and running fast out of the water and back along the sand to repeat this drill 3 times. Everybody was getting smashed by the waves, myself and 4 others lost goggles in the process and two people got hurt. As much as I hated getting thrown around I kind of enjoyed the adrenaline. We then swam back to the Groin another 500-600m.
We all swam 500-600m one way, and then practiced running into the water swimming for 300m and running fast out of the water and back along the sand to repeat this drill 3 times. Everybody was getting smashed by the waves, myself and 4 others lost goggles in the process and two people got hurt. As much as I hated getting thrown around I kind of enjoyed the adrenaline. We then swam back to the Groin another 500-600m.
stretching warm up/down 5:00 [1]
Stretched the legs after 5mins of running, calves and achilles quite tight but didn't bother me in the run.
Tuesday Apr 24, 2007 #
cycle 1:24:40 [2] 34.55 km (2:27 / km)
Nice steady ride with Kel along the river to Uwa and back to Ascot, lots of chatter. So nice to not have to go FAST or do intervals.
gym and core 35:00 [3]
Core and abs at home, Chins and dips 3x6... not quite the same quality as doing it at the gym.
Monday Apr 23, 2007 #
run warm up/down 25:30 [3] 5.0 km (5:06 / km)
Ran around Perry Lakes for my warm up and cool down, was just at a steady pace today.
run intervals 28:00 [5] 6.0 km (4:40 / km)
I had 10x400m intervals with 200m easy run inbetween at Perry Lakes. As I predicted the times were a little slower from the fatigued legs and I also had to run solo as my buddy Dougy who helped me out last week was on holidays... lucky bastard.
My legs didn;t actually feel sore or heavy but my times were just slower and I felt slow.
1.26
1.27
1.26
1.25
1.24
1.26
1.24
1.25
1.24
1.24
Glad to be done with these intervals for a while :)
My legs didn;t actually feel sore or heavy but my times were just slower and I felt slow.
1.26
1.27
1.26
1.25
1.24
1.26
1.24
1.25
1.24
1.24
Glad to be done with these intervals for a while :)
stretching warm up/down 8:00 [1]
Had a good stretch after my interval training, mostly legs and gluts and hip flexors.
swimming 1:00:00 [3] 2.8 km (21:26 / km)
I felt a bit flat at training tonight. It seemed so boring and slow but yet I didn't feel like going any faster. I just felt like getting out, I wasn't sore or tired just bored. We did 10x 200m I only led one tonight, the speed for these felt like a medium to firm pace.
Sunday Apr 22, 2007 #
cycle warm up/down 15:00 [3] 5.68 km (2:38 / km)
warm up with kelly before Gidge 40km time trial
cycle race 1:25:53 [5] 40.0 km (2:09 / km)
Atta super hilly Gidgegannup time trial 40km. This was a tough hilly race which started on Reserve rd and went along Berry rd, Clenton Rd, the famous O'brien rd and back along Toodyay rd. It was hard but I didn't mind it. I think I went ok for my first ever bike race. Not looking forward to the 400m sprints tommorow.