Training Log Archive: NSW Stinger

Morning ride from Traralgon to Walhalla and back to Morwell. Legs felt pretty tired, but it was such a nice ride. Not happy about the Greyhorse Cafe not being open but fortunately the Walhalla Coffee was open. It was pretty warm and windy on the way home and I ran out of water with 15km to go and really hurt to the finish.

warm up

Warragul Road Race
Good turnout at Shady Creek for the race which is normally A/B combined but there was enough for seperate races. My legs were very tired at first, but luckily they came good. Though the first time up the hill was the hardest. There were a few break aways but nothing that was going to stay away. On the last lap the pace picked up on the hill. My legs were hurting but I was still had a bit left and I managed to get a gap, with Roland. We worked well for a about 5mins but the pack was too fast on the descent and caught up. I did my turns for the rest of the lap and still felt pretty good. Moved to the back for the final few kms where the pace really slowed as no one wanted to work. The problem was when the sprint came I was a bit too far back, as the winner when quite early and from the front. It is a good uphill drag for the last 500m and I never felt that good as Cy and Thommo dropped me but I came over the top of the others to finish 4th. Good race and nice to race somewhere other than Hazelwood.

evening run. The temp had dropped quite a bit but it was still pretty warm. Toe felt much better than Thursday and my confidence is rising.

Coach Roch's swim session. Actually quite enjoyed it and had a good post swim tiredness. But I was so tired in the afternoon I skipped my planned run.

200 f/s warm up 30 r

4 x 50 f/s on 55
2 x 50 f/s kick on 1:40 should have about 10 sec rest
2 x 50 f/s catch up (con on high elbow catch) on 1:10
2 x 50 slow mo f/s Make stroke as long and strong as you can, hold glide for each stroke on 1:05
2 x 50 f/s on 1:00

6 x 25 f/s
2 build to last 10m flat out on 45
2 Last half max effort on 1:00
2 Max effort all the way on 1:00

200 o/c 30 r

3 x 50 f/s on 1:00
3 x 50 f/s on 55
3 x 50 f/s on 50
3 x 50 f/s on 55
3 x 50 f/s on 1:00

100m f/s
200m kick board
100m back stroke
100m breaststroke

C • Serious Training 3

Rode home on the Chiru from Old Forster Rd, about 8km from Gunyah Junction on the Grand ridge. Nice ride, great forests, views, farmland, rail trail, tail wind and all at a pretty good clip. Solid day after a day of boundary marking.

Off the bike and out for the first run in 4 weeks. Toe was sorest in the first km, but not too bad after that. Good start.

LCCC Road Race
One of my better races. Dave S was up the road with 10km to go, I joined him about 1km later. The pack got close with about 5km to go and Nick managed to jump across but no one else. We worked pretty well until about 1km to go then it slowed off a bit. I went past Dave with about 500m left and went flat out as I had a small gap on Nick. Just about ripped my handlebars off but still pipped on the line by about 10mm. Spewin. Thinking about buying a new bike. Or maybe I should just give up beer and get back to race weight?Naaahhh.

morning commute to The Summit.

Anglesea to Addis Point return. Pretty flat but the wind picked up on the way back.