Nothing out of the ordinary to see here.
Mon: 3km at swim squad. Felt a bit flat in the water tonight, c'est la vie.
Tue: up early for a run which is difficult after a late night due to swim squad. Still, I managed a 30min run; the first time I have run 30mins in almost 11 months! Crazy to think that its been so long. The foot had no complaints; the lungs & HR were a different story.(##k)
Wed: strength + core session before work
Thu: a brick after work consisting of 10min run / 30min bike (incl 6 x 2min). A good session; the pace of the run was (of course) slow but running is starting to feel more comfortable again
Fri: rest
Sat: 1:56 ride (45.75km) in the morning. I almost talked myself out of it but I'm glad I didn't. Although the first 30mins were a struggle, I felt reasonably strong for most of the ride. Paying attention to my cadence & technique seem to be paying off. Average cadence was 91 & aver. speed was 23.5k/h which I think is the highest average speed I have recorded yet (yes, I also ride slow).
Sun: rest. Was supposed to run but a slightly funky hamstring, the need to work on my assignment for my Certificate III & a lack of sleep due to the combination of watching the TdF & playing driver for Team Mango / Kel at the M7 Marathon put an end to that.
MTD:
Swim: 7.5k
Bike: 142.5k
Run: 14.8k
Sunday, July 26, 2009
Sunday, July 19, 2009
Another week, another candle burning at both ends...
A recovery week. From what I'm not sure. My lifestyle (lack of sleep due to work / TdF / studying / wedding planning etc) rather than any actual training load I suspect..
Mon: 1.2k swim at lunch.
Tues: easy 10min walk & 20mins run before work. Did 7.5mins on the grass before finishing on the road. 2.97k
Wed: strength + core before work.
Thu: 1.1k swim before work. Felt really good in the water; strong & my 'catch' seems to be coming along.
Fri: rest (& a decision made about the wedding invitations)
Sat: 90min ride along the Northern Ride, the first time with a cadence sensor (thanks R!). Just focused on spinning the legs. 34.94km - 22.9k/h - aver. 88C. Then it was off for bridesmaid dress shopping....
Sun: work (again) but otherwise rest. I've worked 6 days per week for the last 4 weeks; glad its over. For now.
MTD:
Bike: 84.04k
Run: 8.98k
Swim: 4.5k
Mon: 1.2k swim at lunch.
Tues: easy 10min walk & 20mins run before work. Did 7.5mins on the grass before finishing on the road. 2.97k
Wed: strength + core before work.
Thu: 1.1k swim before work. Felt really good in the water; strong & my 'catch' seems to be coming along.
Fri: rest (& a decision made about the wedding invitations)
Sat: 90min ride along the Northern Ride, the first time with a cadence sensor (thanks R!). Just focused on spinning the legs. 34.94km - 22.9k/h - aver. 88C. Then it was off for bridesmaid dress shopping....
Sun: work (again) but otherwise rest. I've worked 6 days per week for the last 4 weeks; glad its over. For now.
MTD:
Bike: 84.04k
Run: 8.98k
Swim: 4.5k
Sunday, July 12, 2009
Blah...
A bit blah-ish at the moment; I have spread myself too thin in recent weeks (months) & have now decided to take a few goals off the table for the coming season - what's new. I'm so sick of having to do that...
Mon: James' swim squad again & another strength & endurance session. About 2.2k in total
Tue: rest. Was supposed to run but felt like I was fighting off a cold so I took the sensible course of action
Wed: another strength + core session before work. Focused on legs together given the pounding my shoulders took on Monday night.
Thur: more rest. I was supposed to do another reverse brick today but had to change that plan in lieu of some different 'cross-training'; testing samples of wedding cake :-)
Fri: 30mins ride on the trainer after work (including 10mins at AT).
Sat: 20mins run after work. It's a good thing that my heart rate monitor has died. Otherwise I would have had to crawl rather than simply plod (3.3k)
Sun: even more rest. Was supposed to ride but I rolled over & went back to sleep after the alarm went off.
MTD:
Bike: 49.1k
Run: 6.01k
Swim: 2.2k
Mon: James' swim squad again & another strength & endurance session. About 2.2k in total
Tue: rest. Was supposed to run but felt like I was fighting off a cold so I took the sensible course of action
Wed: another strength + core session before work. Focused on legs together given the pounding my shoulders took on Monday night.
Thur: more rest. I was supposed to do another reverse brick today but had to change that plan in lieu of some different 'cross-training'; testing samples of wedding cake :-)
Fri: 30mins ride on the trainer after work (including 10mins at AT).
Sat: 20mins run after work. It's a good thing that my heart rate monitor has died. Otherwise I would have had to crawl rather than simply plod (3.3k)
Sun: even more rest. Was supposed to ride but I rolled over & went back to sleep after the alarm went off.
MTD:
Bike: 49.1k
Run: 6.01k
Swim: 2.2k
Sunday, July 05, 2009
Allez, allez, allez!
This is my favourite time of year - Tour time :-)
Another good week of training. Very tired but the end of the weekend but that's life I guess.
Mon: James' swim squad again. Remind me never to eat dinner for one of his sessions. A strength & endurance session was on the cards; it included (for me) 16 x 50m sprints, 16 x 50m breathing every 5th stroke & over 1k using hand paddles. I left with tired shoulders & arms, a nasty chaff on my neck from my cozzie & about 3.1k in the bank. Far. Out.
Tue: got up early for my run which was hard after a late & tiring night; 25mins run - my longest in 9 months (!) - including about 20min on the grass oval & then 5mins run on the road home. This was the first time I've ventured onto hard surfaces in my come back; so far, so good. It is, however, a good reminder in specificity. My HR monitor has died so I was working on perceived effort; it was very hard to keep my HR down so the pace was not much more than a crawl (3.5k). Still it was a nice way to round out the month. It will be nice next month (fingers crossed) to be able to record the distances I run in kilometres, not minutes!
Total for July
Swim: 11.65km
Run: 154.5 mins
Bike: 8hrs 33min (132kms +)
Time spent with florists: too many !
Wed: a slightly shorter strength session this morning (45mins) to spend a bit more time on core & stretching.
Thur: 1.4k swim (in a ladder) at lunch - so nice not only to have a lane to myself but the whole pool :-)
Fri: rest
Sat: after the high winds in Sydney on Friday, I had visions of needing to do this session on the trainer (boring). But I was blessed to wake on Saturday morning to a clear, still morning :-) I headed out on my lonesome for my 2hr ride, again on the Greendale loop via Wallacia (ie same direction as last week). While my speed doesn't seem to be picking up (grrrrr), I am feeling (somewhat) stronger on the hills. Oh, and I managed what I like to refer to as a 'lying dismount', but otherwise it was a good ride. 49.1km - 2:06 - 23.3k/h
Sun: worked until 2pm, came home & slept for an hour then dragged myself out for my session; 10mins w/u walk then a 20min run (12min on grass then 8min on road) (2.98km) followed by a 30min walk - 60mins in total.
4 months today until the wedding. We now have a florist so its time to organise the cake; it's tough work but.... ;-)
MTD:
Bike: 49.1k
Run: 2.98km
Another good week of training. Very tired but the end of the weekend but that's life I guess.
Mon: James' swim squad again. Remind me never to eat dinner for one of his sessions. A strength & endurance session was on the cards; it included (for me) 16 x 50m sprints, 16 x 50m breathing every 5th stroke & over 1k using hand paddles. I left with tired shoulders & arms, a nasty chaff on my neck from my cozzie & about 3.1k in the bank. Far. Out.
Tue: got up early for my run which was hard after a late & tiring night; 25mins run - my longest in 9 months (!) - including about 20min on the grass oval & then 5mins run on the road home. This was the first time I've ventured onto hard surfaces in my come back; so far, so good. It is, however, a good reminder in specificity. My HR monitor has died so I was working on perceived effort; it was very hard to keep my HR down so the pace was not much more than a crawl (3.5k). Still it was a nice way to round out the month. It will be nice next month (fingers crossed) to be able to record the distances I run in kilometres, not minutes!
Total for July
Swim: 11.65km
Run: 154.5 mins
Bike: 8hrs 33min (132kms +)
Time spent with florists: too many !
Wed: a slightly shorter strength session this morning (45mins) to spend a bit more time on core & stretching.
Thur: 1.4k swim (in a ladder) at lunch - so nice not only to have a lane to myself but the whole pool :-)
Fri: rest
Sat: after the high winds in Sydney on Friday, I had visions of needing to do this session on the trainer (boring). But I was blessed to wake on Saturday morning to a clear, still morning :-) I headed out on my lonesome for my 2hr ride, again on the Greendale loop via Wallacia (ie same direction as last week). While my speed doesn't seem to be picking up (grrrrr), I am feeling (somewhat) stronger on the hills. Oh, and I managed what I like to refer to as a 'lying dismount', but otherwise it was a good ride. 49.1km - 2:06 - 23.3k/h
Sun: worked until 2pm, came home & slept for an hour then dragged myself out for my session; 10mins w/u walk then a 20min run (12min on grass then 8min on road) (2.98km) followed by a 30min walk - 60mins in total.
4 months today until the wedding. We now have a florist so its time to organise the cake; it's tough work but.... ;-)
MTD:
Bike: 49.1k
Run: 2.98km
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