Friday Feb 29 |
 | Pram run 1:00 [3] | |
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| I did get dressed for a run and got as far as the corner. |
| Pilates / Physio 1:00:00 [1] | |
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Wednesday Feb 27 |
| Pram run 30:00 [2] 4 km (7:30 / km) +50m 7:04 / km | |
| shoes: Kayano 13 - Orange |
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Tuesday Feb 26 |
| Run 30:00 [3] 4.5 km (6:40 / km) | |
| shoes: Kayano 13 - Orange |
| Some 1kms as Nicole & I thought doing a single 1km TT on Thursday a bit of a waste - too close to the race... 3 * 1km first pushing hard the second 2 were supposed to be easier - 4:16, 4:18, 4:23 I feel this is an improvement on 8 weeks ago. |
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| C • Times 1 |
Sunday Feb 24 |
| Pram run 43:00 [3] 7.3 km (5:53 / km) +120m 5:27 / km | |
| shoes: Kayano 13 - Orange |
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| Swim 45:00 [3] 1.5 km (30:00 / km) | |
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| Not sure of exact distance, will try to reconstruct the session at some stage. Lots of drills and sprints. 50m time trial 42 sec (3 sec improvement after 8 weeks training!), couldn't face doing another 750m TT but I doubt this one would show any great improvement. |
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| C • Half decent 2 |
Saturday Feb 23 |
| Cycling 1:22:00 [3] 37 km (2:13 / km) | |
| shoes: Sidi Road |
| What is it about Friday nights? Got out the door a fair bit later than planned and with a nasty easterly blowing so decided to just do the Mosman Park hills loop. Got caught by a nice smooth group at Cottesloe substation so sat with them and then did turns along to Leighton. Decided to follow them around the river, then the ... in front of me didn't do a turn so I got to do 2 on the uphill, upwind section. The group had dwindled from 8 to 5 by now & I missed the last wheel so ended up stranded between the split groups. The second lot caught me at the highway lights, but I'd reverted to my original plan by then. Did all the big hills today for a change. |
| Run 40:00 [3] 6 km (6:40 / km) | |
| shoes: Kayano 13 - Orange |
| Putting out controls in Kings Park. Started at 2, so it was a bit warm.
THanks to Sten, Nicole, Oscar, Henry and Anthea for control collecting :) |
Friday Feb 22 |
| Run 40:00 [3] 7.3 km (5:29 / km) +120m 5:04 / km | |
| shoes: Kayano 13 - Orange |
| Kings Park, tried to push hard so mixed sand tracks with cycle paths. Seemed to work OK. Some work to do before I'm ready for Easter. |
| Swim 30:00 [2] 1.2 km (25:00 / km) | |
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| with Nicole. We did 200m warm up, 500m, 2*200m efforts (these were quite hard), 100m cool down. |
| Pilates / Physio 1:00:00 [1] | |
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| Got very tired and sore during this session so must be working the right things. |
Thursday Feb 21 |
| Run 40:00 [3] 6.4 km (6:15 / km) +120m 5:43 / km | |
| shoes: Kayano 13 - Orange |
| Reabold - was supposed to do the Womens Tri training, but it seemed potentially a bit boring. Nicole & I went up to Reabold and attempted to do the old Mars Bar circuit. First one was 6:39, only made it 3/4 of the way around the second in 4:50 and blew up. Felt that I was keeping a similar pace, possibly a bit smoother & faster but ended up wheezing badly. Too little recovery between the efforts I think (2 min). |
Tuesday Feb 19 |
| Run 40:00 [3] 6.5 km (6:09 / km) | |
| shoes: Kayano 13 - Orange |
| Missed the start of Tuesday's run (again) but thought I would try to cut Nicole off at a few of the cross over paths on our usual run. As Richard LOST his clothes she out foxed me and went a different way... a nice night for running. |
Sunday Feb 17 |
| Swim 10:00 [3] 0.5 km (20:00 / km) | |
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| Practice swim at Matilda Bay. I am really bad at open water swimming and felt like I'd done an hour by the time I got out. A good reminder of how terrible I'll feel in a couple of weeks time. |
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| C • Jellyfish? 2 |
| Swim 45:00 [3] 1.2 km (37:30 / km) | |
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| Hey Nicole, I might not be able to tell the time, but who can't add up?
100m warmup, 300m drills, 450m pull buoy/kick efforts, 50m swim back, 25m relays * 6 (2 * freestyle, pull buoy, breaststroke, backstroke, medley (breaststroke for me)) swim back + 1 extra back stroke for me, 100m warm down.
Umm now that would be me... lucky I used my fingers this time. |
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| C • rotto and back... 3 |
Saturday Feb 16 |
| Run 20:00 [3] 2.9 km (6:54 / km) | |
| shoes: Kayano 13 - Orange |
| Putting out SS controls. Beat Eoin (in the car) for 3 out of the 4 runs :) Thanks to Pete, Sophie, Ricky, Kellie and Eoin for collecting controls and saving me from over training. |
Friday Feb 15 |
| Pilates / Physio 1:00:00 [1] | |
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| Felt I had a bit more muscle control today - actually managed to work everything to fatigue. |
Thursday Feb 14 |
| Run 36:00 [3] 5.6 km (6:26 / km) +150m 5:40 / km | |
| shoes: Kayano 13 - Orange |
| Womens' Tri Course run incorporating 3 short hill sprints (50 sec each) |
Wednesday Feb 13 |
| Cycling 1:03:00 [3] 27.5 km (2:17 / km) +120m 2:15 / km | |
| shoes: Sidi Road |
| Matilda Bay - Dalkeith loop twice |
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| C • 1 |
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| C • you're sooo good 2 |
Tuesday Feb 12 |
| Pilates / Physio 1:00:00 [1] | |
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| Warm up, bridges 2 leg & single leg, sideways, scooters, sliders, lunges.
Left glute would not fire for single leg bridges and seized up on 1 spring sideways (fine with 3 springs though!). Something to work on. |
| Run 55:00 [3] 9.5 km (5:47 / km) | |
| shoes: Kayano 13 - Orange |
| Luckily down by Matilda Bay from Kings Park, clinging to shade patches when I could. The car said it was 38deg when I arrived and over 40 when I left, hmmphh. |
Sunday Feb 10 |
| Swim 45:00 [3] 1.6 km (28:07 / km) | |
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| Warmup 300 (100 free/50 back x 2)
6 x 50 (25 x left arm, 25 x right arm, 50 catch up)
8 x 25 (25 polo, 25 drag fingers)
4 x 100 (25 hard + 75 easy, 50h + 50e, etc up to 100h 20 sec. rest)
100 easy
200 chasing and drafting
100 cool down
Very hard work tonight! |
Saturday Feb 9 |
| Cycling 1:45:00 [3] 50 km (2:06 / km) +200m 2:04 / km | |
| ahr:138 max:164 shoes: Sidi Road |
| Was actually asleep when the alarm went off this morning & found it very hard to get out of bed. Rode around the river with Richard the Strongman, who gave me a good tow every time we faced into the wind (i.e. about 80% of the way around) then some other guy came along Mounts Bay Rd and did my turn for me to make up for all that effort. |
| Orienteering 31:20 [3] * 5.4 km (5:48 / km) +50m 5:33 / km | |
| ahr:164 max:175 shoes: Kayano 13 - Orange |
| Hot & tired. Wrong way to start, but OK from there. |
Friday Feb 8 |
| Run 50:00 [3] 8 km (6:15 / km) +150m 5:43 / km | |
| shoes: Kayano 13 - Orange |
| Couldn't exaclty call this a speed session, but 3 efforts up the Broadwalk Hill
3:58 (4:51) 4:02 (5:23) 4:12.
Need to get 25-30sec off these - haven't run this slowly since 2002! |
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| C • Tactics 1 |
| Swim 35:00 [3] 1.3 km (26:55 / km) | |
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| Nicole provided the motivation to get here and to keep going: 200 warm up then 300, 400, 300 and 100m warm down. |
Wednesday Feb 6 |
| Pram run 28:00 [3] 4 km (7:00 / km) | |
| shoes: Kayano 13 - Orange |
| Herrison Island. First time I've managed to get out this week (Monday was a rest day and ran out of time on Tuesday) so a slow jog was better than nothing and a cooler breeze down by the river made it better than being at home. Took it fairly easy as Aoife wasn't too excited about the bumpy tracks - she did a most impressive spew afterwards :) |
Sunday Feb 3 |
| Cycling 1:30:00 [2] 37 km (2:26 / km) | |
| shoes: Sidi Road |
| Legs very lethargic today. |
| Swim 50:00 [3] 1.8 km (27:47 / km) | |
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| Everything very lethargic today, nearly gave up a few times.
300 warm up (100 swim, 100 pull, 100 kick)
200 drills (25 thumbs, 25 polo)
2 * 200m (50 fast, 50 slow) 30 sec
4 * 100 (50 fast, 50 slow) 30sec
6 * 50 (25 fast, 25 slow) 20 sec
200 warm down |
Saturday Feb 2 |
| Cycling 1:35:00 [3] 45 km (2:07 / km) +170m 2:04 / km | |
| ahr:44 max:116 shoes: Sidi Road |
| Around the river by myself. A fair bit windier than last week, Burke Dr was very tough (down to 22km/h), came up Mount St again.
Either HR monitor is stuffed or I'm much fitter than I thought :) |
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| C • Insulation 2 |
| Run 30:00 [3] 5.2 km (5:46 / km) | |
| shoes: Kayano 13 - Orange |
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