How Jen got her groove back...

Well that was loads of fun :-)

We spent a very hot Saturday afternoon down at the Regatta Centre watching Roslyn (aka Mini Mango) doing the enticer. The BOM said it was 39.9 at Penrith but I think it was a tad hotter than that. Throw in a strong wind & it made for very difficult conditions. Roslyn however achieved both of her goals & had a fantastic race.

Headed home feeling rather dehydrated (despite drinking 3+ litres of water during the day) so we tried TA’s half-a-packet-of-chips salt loading regime which worked; I felt much better almost immediately. My team mate, and “legs” for the race, Rags arrived soon afterwards.

I had a late night & woke feeling tired & nervous, thinking “what on earth am I doing?”. Today’s race was the longest I have done to date (1km swim/30km bike). I was pretty comfortable with the bike leg but feeling very uncertain (read: scared) about the swim leg.

Pre-race w/ my hubby-


The swim went (surprisingly) well. The teams started in the final wave with the M40-44 so I positioned myself at the back of the pack & had the pleasure of clear water in front of me for most of the race so I was able to concentrate on my stroke & breathing. I was hoping to do around 25mins; much to my surprise I saw 20:49 on my watch when I got out of the water. I was also greeting by Roslyn telling me that Mango wasn’t too far ahead of me (2mins as it turns out). I’ll catch him next time… ;-)

The run into T1 probably hurt more than any other part of the race. It always does but when you haven’t really run in the last 18 months, it really sent my HR soaring. Onto the bike & I was overtaken by soooooo many people (men). However they all took off up the road so I didn’t have to worry too much about needing to drop back. I basically had the course on the second lap to myself so I made the most of being able to take the racing line; something I don’t often get a chance in races to do. I really enjoyed the ride & saw the results of all my hard work over winter. My bike split (excl transitions) was 1:08, well ahead of the 1:15 I was anticipating.



Came into T2, racked my bike & then ran up to the teams transition area where I gave Rags a kiss, the timing chip & race number and sent him on his way.



After such a long absence from racing (in any form), it was wonderful to be apart of it again. I certainly feel like I have my mojo back now & I'm looking forward to racing again soon

Thanks to Coach TA who was taken my riding, in particular, to another level over winter. My next challenge is the swim / bike combo again at the Olympic distance race in Canberra in January. I’m nervous already. Bring it on :-)

Official results:
Swim: 21.42
Bike: 1.10.16 (incl T1 & T2)
Run: 48.41
Total: 2.20.40

MTD:
Swim – 7.4k
Bike – 148.7
Wedding – 1
Overseas holiday - 1
Cocktails consumed – too many to count!

Back to life, back to reality...

She says channeling Soul II Soul from the 80s. Anyway what a week it has been. A return to work after the wedding & honeymoon, a new club membership and, coming up this weekend, my first race of any kind in over 15 months.

Mon: back to swim squad for the first time in 4 weeks & it hurt. Lots of short sharp sets & 100s on descending swim times to get everyone ready for the Nepean Tri on Sunday. As if I wasn't already really nervous about the race.......2.something kms.

Tue: 52min bike session (including 4 x 6mins efforts) on the trainer before work. This session is always a struggle after 6 hours sleep & swim squad the night before but I felt reasonably good & it past quickly. I have an idea of my race pace for Sunday but we'll see.... 20.3k. Av.23.3k/h. AvC85

Wed: strength session (upper body) before work.

Then after work, I headed down to the Regatta Centre, signed up to the Penrith Cycling Club & joined a Women's Cycling Program it is running for the next 4 weeks. The program actually started last week but it I only heard about it over the weekend. The Club also races on a weekly basis at the Regatta Centre so I might be a good way to get in a hard session on the bike on a semi-regular basis.

Tonight's session was largely skills based; learning to ride close to another rider (so close that are elbows were touching & then by resting your arm on their shoulder). Scary stuff! Learning to slalom between traffic cones first by ourselves & then with another rider close by our side. I also managed (somehow) to bend over & pick up a traffic cone while riding (albeit slowly) without falling off! Finished with 60m sprints to feel the difference of different gear combinations & then a 5km time trial around the Regatta Centre. Program was great & I'm looking forward to next week but the TT left me more than a little concerned about Sunday. (9.3k)

Thur: rest

Fri: easy 1.1km swim at lunch. In other news, I had some good news from the physio today - I'm allowed to start pilates. If you remember this post back in August (!), I've been working over the last 3 months to correct some dysfunctional movement patterns & to get my muscles in around my pelvis/core activating when they should (which included wearing a delightful ‘preggy belt’ which produced an even more delightful ‘muffin top’). All the work I have done has been static – basically laying on the floor in the lounge room – so now I’ve got the ok to start moving (LOL). This means I start working with a physiotherapy-trained pilates instructor on a weekly basis. Gunna cost a fortune but it will be worth it…

Rest day tomorrow (Saturday) and I'm ready (?) for the race on Sunday; my first tri race (even if I am only doing 2/3rds of it) in almost 20 months & my first race of any type in 15 months). Uber nervous…

MTD:
Swim – 6.4km
Bike – 118.7
Wedding – 1
Overseas holiday - 1
Cocktails consumed – too many to count!

Kia orana..

...is the standard form of greeting in the Cook Islands. It actually means 'may you live on'. What a wonderful way to greet someone. So a few pics from our honeymoon (before I again resume boring y'all with words again)...

Our chariot for a few days on Rarotonga-


On the hike across Rarotonga-


The view from bed in our over water bungalow on Aitutaki :-))










The view from the deck of our bungalow (which was complete with steps down to the water & a freshwater shower) down to one of the restaurants / bars on Aitutaki-






Doing my core work whilst out on the paddle board-






And just to prove that it wasn't all hard work-


No, this isn't pork or steak or chicken; it's tuna!

It's only (lots of) words...

About time I got back to words (though I will post a couple of photos from our honeymoon in the Cook Islands later in the week).

Now let me see:

Mon 2/11: I love holidays. Started my 2hr long ride at 9am :-) Easy ride with 2 x 10mins @ race pace. A really enjoyable ride on a clear but warm morning. Funniest moment came when a (male) cyclist pulled up beside me, started chatting & then asked for my phone number & if he could call me. LOL. And no, I didn't give it to him. Finished with 2.07.33. Av.24.4k/h. C84. 51.5k

Tue 3/11: strength session in the gym in the late afternoon. It was 39 degrees out here in Penrith today. Nasty.

Wed 4/11: 1.9km swim in the morning including drills & easy 1km (in just under 22min) before picking Owly & Cirque up from the station & heading up to our wedding venue to kick back & relax with both of our families.

Thur 5/11- Sun 8/11: rest & recovery unless lots of dancing at your wedding counts ;-) Oh, and we just happened to head to the Cook Islands for our honeymoon on Sunday morning.

Mon 9/11: strength session (chest, shoulders, tris) in the gym at our resort on Rarotonga

Tue 10/11: we did what all honeymooners do; a 3.5 hour (moderate) hike through the mountains & across the island of Rarotonga. I had looked into whether it was possible to hike to the summit of the highest point on Rarotonga. Unfortunately it isn't so this hike would have to suffice. Only approximately 5km in total distance but we climbed from sea level up to the base of "The Needle"; a narrow sheer rock cliff with views to both the north & south coast of the island approx. 400m ASL (will post some photos later this week). It was a rather humid day but fortunately heavy cloud cover prevented the temp from climbing too high.

Wed 11/11: 30mins elliptical machine (including 5 x 2mins intervals)

Thur 12/11: 2hr hike attempting to climb up to another lookout on the island. Let's just say that we became "navigationally challenged" and took the "scenic route" - ie, we somehow managed to miss the turn-off & spent over an hour bush-bashing our way up one side of the hill until coming to a dead end. We'd like to say that we were 'trailblazing' a way route to the summit ;-) Still, any day in the mountains is a nice way to spend a day.

Fri 13/11: 10mins on elliptical then strength session (legs & back)

Sat 14/11 - Sun 15/11: rest - travel to Aitutaki & lots of R & R (and cocktails!)

Mon 16/11: for something different, R & I did a SUP Fit class. SUP = stand up paddle boarding. Great fun. Basically it involved firstly learning to balance on our knees & then stand on the paddle board. Once we had 'mastered' that, we paddled along a channel into the current, turning around (much harder than it sounds) & then using the current to float back to the start while doing things like push-ups, childs pose, 'salute to the sun', planks, supermans etc while balancing on the paddle board. The class went for 60mins & then R & I spent another 30mins playing on the paddle boards (and, in my case, 'trying' to paddle in a straight line!). Was great fun - I really enjoyed it. So much so that I've been looking to find places that hire out paddle boards since I got home...

Tue 17/11 - Thu 19/11: rest (travel from Aitutaki to Raro & then home, losing a day due to the date line)

Fri 20/11: I think TA has a crystal ball. My first day back training - and the day it hit 41 degrees out here in Penrith - and TA had a swim scheduled :-) 1.4km swim including 10 x 100m.

Sat 21 /11: 95min ride (including 10mins @ race pace) along the Northern Road. Nice to be back on the bike again after 2 weeks. Av. 23.6k/h. 376k

Sun 22/11: rest

Friday's swim & Saturday's ride were hard work which leaves me a tad (even more) nervous about the Nepean Triathlon next weekend. I am doing the swim & bike legs as part of Team Himalaya with Rags. Still, the extra 3kgs I'm carrying should help with buoyancy in the water. Finished crossed...

MTD:
Swim – 3.3k
Bike – 89.1k

A picture speaks...

Thursday 5 November 2009

T'was the week before the wedding & all through the house....

Jen was eating & drinking up a storm :-)

A crazy busy week at work as I prepared to finish up at work for my holidays. Training suffered a bit towards the end of the week; a necessity as the training & lack of sleep would have only left me feeling even more tired (than I already am). Though the (considerable) increase in food this week thanks to a variety of family / celebratory dinners has left me feeling like I've packed in 5kg over the course of the week!

Mon: about 2.5k at swim squad tonight. A mixed session; a few efforts, drills, torpedoes and underwater swimming for something different

Tue: a late night due to swim squad & a bad night sleep resulted in me reseting my alarm & giving myself a much needed sleep-in (the first time I've done in months). Got home from work just before 8pm & straight onto the bike for a short 30mins ride. I had 45mins on the program but I figured 30mins was better than nothing. I probably could have skipped this ride but wanted to do it to counter the effect (probably mentally moreso than physically) of the multiple family / celebratory meals I'll be having over the next week (never mind on the honeymoon!). 13k

Wed: great strength session in the gym before work.

Thur: 70min ride on the trainer at 5am including single leg drills & 3 x 10mins. A good session which past by remarkably quickly; I felt much stronger than last week. 27.3k. Av.C87 (No HR reading - I think Garmin Elektra though is dying a slow death....)

Fri, Sat & Sun: rest days. Friday & Sunday were scheduled. Saturday was not. C'est la vie; I had a great weekend thanks to various 'hen' events :-)


CoolChicks L-R: TigerAngel, Ellie, yours truly, Owly


Yum!


The morning after: breakfast with Mum, Mini Mango, Erin & Owly.

There are a few more picks on my other blog for those who are interested

Of course, Saturday brought the end of October. The totals for October will look rather different next month!
Swim: 13.7k
Bike: 348.9k

4 sleeps to go now until the wedding so my next post may be a little different from the usual training report :-) Wish me luck !!

Flat as a.....

Felt pretty lethargic & flat during my training earlier in the week. I've had no less sleep than normal. I just think that the madness of the last 2 months has caught up with me. In that time aside from work & training, I have done my Senior First Aid certificate, trained with Emazon for 6 hours over 2 days, travelled to Qld for the Worlds, completed by pracs for my Cert III plus the written assignments and finalised the wedding. Far. Out. No wonder I'm tired! Very much looking forward to kicking back & drinking cocktails on a tropical island in a couple of weeks :-))

Mon: about 2.7km swim at squad tonight. Tonight was all about distance & pacing; very few drills. I must have been more tired than I felt because my stroke seemed to fall apart a bit more than normal.

Tue: still tired & up early for a 45min ride on the trainer. Again, I wasn't organised enough to get outside & do this. I also didn't drink enough during & after swim squad last night so I was really dehydrated during this ride & it showed. Yet another lesson learnt! 18.5k. AvC89. AvHR55% (!!)

Wed: another strength session before work, this time using a few tricks I've used as part of my Cert III. Good fun.

Thu: up @ 5am again this time for a 58mims bike session on the trainer including 3 x 8mins @ race pace. Still felt a bit lethargic but much better than on Tuesday. Yes I am trying to look after myself TA :-)) Finished with 28.5k. AvC87. No HR number as I had forgotten to recharge Garmin Electra.

Fri: rest. Was supposed to swim but instead (for the first time in about 7 weeks) I skipped my session. A combination of "couldn't be a*sed", too much work to do ahead of our holiday & I figured the rest would probably be better given my less than stellar training earlier in the week.

Sat: yesterday's rest seemed to make the difference. Had a great & really enjoyable 2.10 ride (inc 15mins @ race pace) along the Northern Road on a beautiful warm spring morning. After a bit of a sleep-in, I started my ride about 9am. I was joined briefly by R but otherwise just enjoyed the beautiful sunshine & easy ride. Throw in a facial in the afternoon & finishing my final written assessment for my Certificate III course late on Friday night & it was a great start to the weekend. 52.19k. Av.23.8k/h. AvC85. Av135HR

Sun: rest day but no sleep in. Headed to the airport to pick up my 'baby' brother & his g/f who have arrived from Canada for the wedding & to introduce them to R for the first time! Exciting times!

11 sleeps to go now!

MTD:
Swim - 11.2k
Bike - 308.6k

One (baby) step closer...

Back into the training this week. It turned out to be an interesting (and exhausting) week which started with absolutely trashed legs after my prac day last Sunday for my Cert III course. 125+ squats in 4 mins doesn't make for happy legs...

Mon: 2.5km swim at squad which thankfully didn't involve too many kicking drills. Smashed myself to relieve some frustration / injury-related tears which made an appearance earlier in the evening.

Tue: 45min bike before work on the trainer. I'm supposed to do this session on the road but I haven't quite been able to get my act together enough to do that yet. Legs are still trashed from Sunday. 18.4k. AvC88. Av.HRR 126

Wed: legs are still recovering after Sunday (!) so today it was an upper body strength session in the gym before work, during which I realised that I haven't missed my weekly strength session now in 6 months. Yeah me.

Thur: after work, it was into the garage for a 55min bike session including single leg drills and 2 x 10min @ 80-85%HRR. Tough but good :-) 22.5k. AvC88. Av.141HR

Fri: I took the day off work to get some study done ahead of my Cert III prac assessment on Sunday. So after a much needed sleep-in & lots of study, I headed off to the pool about 2pm for a 1.9k swim. A great session which included an easy 400m and 600m. My 'easy' pace produced surprising times so I was pretty pleased. Afterwards I went out for my 5min 'funeral march' pace walk. More about that later.

Sat: dragged myself out of bed about 7.30am to head out along the Northern Road for the programmed 2hr easy ride (60-65%HR) (incl 10min @ race pace). Absolutely beautiful morning for a ride - a slight breeze otherwise clear & still. Thanks to my recent acquisition of a new HR monitor strap as my old one had died, I was finally able to do this ride as per the program; ie at 60-65% HR. Holy moly. That's slow. It's nice to know that I can ride at 25k/h+ otherwise I think this morning's ride would have been demoralising. As it was (I must admit) that I had a tendency to speed up if there were any other cyclists coming in the opposite direction because I didn't want anyone to see me riding so slowly (haha). Finished with 46.8k in 1.58.46 - av.23.64k/h - avC.85 - av.65%HRR (138) - and only one attempted magpie strike. I was riding too fast for him to catch me ;-)

Sun: rest and another prac day for my Cert III - including my practical assessment which I am happy to report I passed :-)

My physio visit on Friday was pretty promising. With the ultrasound, we are starting to see signs of neural activation of my TA and other small stabilizers that wasn't there a few months ago. I'm allowed out of my 'preggy' belt to walk for 5-10min per day at 'funeral march' pace to focus on my pelvic floor & stabilisers. Baby steps but at least they are steps I suppose...

MTD:
Swim - 8.5k
Bike - 209.5

Onwards & upwards

First and most importantly I want to congratulate TigerAngel - my brilliant coach - on her fantastic result in her HIM debut at the Gold Coast last weekend. TA has got to be the most determined people I have ever met who continually inspires me to keep on 'keeping on' through all the injuries.

This has been a recovery week for me - thankfully. I lurve recovery weeks. I get a chance to get other 'stuff' done. In the case of this week, it was lots of sleep & lots of study for my Cert III, the assessment for which is in 2 weeks time!

Mon: easy 1.2k swim (consisting mainly of drills) about lunchtime on a public holiday after a sleep-in & lazy morning. Nice.

Tue: rest :-)

Wed: thanks to a cr*p nights sleep & a very unhappy hamstring (still), an easy-ish upper body + core strength session in the gym at work first thing this morning & a wedding dress fitting later in the day.

Thur: 45min bike session on the trainer this morning including 6 x 2min efforts & some single leg drills. 17.9k. Av.C88. Av.HR 124

Fri: another 1.2k swim after work & before Mum's baked dinner :-) I must be slightly mad - I lurve swimming with paddles :-)

Sat: due to a bit of a sleep-in & my folks coming over for morning tea, I had to do this session on the trainer in the garage rather than out on the road. 3rd week in a row I have done that. Over. It. Looking forward to getting out on the road next weekend. Anyhoo an easy 80mins ride past quickly thanks to lots of Kona-related podcasts. 34.2k. AvC90. 130HR

Sun: rest & full day prac session in a gym in the city for my Certificate III in Fitness course. Edit: so much for this being a rest day. As part of my prac course, and in a demonstration of exercising to target your lactic energy system, we did a 'Tabata' session of squats - 20sec on / 10sec off - for 4 mins with the goal of doing the maximum number of squats with perfect form in that time. Far. Out. Talk about jelly legs. Tomorrow nights swim squad could be interesting if we have lots of kick sets....

Less than 4 weeks to go now until the wedding. I had a dress fitting on Wed. Thankfully my dress fits over / around the lats I have developed thanks to all the swimming & weight training I've been doing in recent months. Phew! It's pretty much all organised now so nothing to do except relax & enjoy the build-up & associated excitement (particularly the arrival of my (baby) brother - who has never met R - from Canada in 2 weeks!).

MTD:
Swim - 4.1k
Bike - 121.8k

LG

Mon: 3km swim at squad tonight. I felt really strong in the water tonight; my stroke is coming together really well. I just need to work on increasing my stroke rate to increase my speed. Now where did I put those fast twitch fibres.....

Tue: always a hard session at 5am after only getting home from swim squad at 10pm. Anyhoo, I did it. 45mins bike (steady state) on the trainer because I wasn't quite organised enough to do it on the road. 16.8k. Av.C90

Wed: hard weights session this morning. I have absolutely fried my legs thanks to about 150 reps on various exercises. Tomorrow's bike session is going to be fun. Not.

Thur: 58min bike session on the trainer (including single leg drills and 6 x 4mins @ 30k/h). Very tired thanks to working at the gym last night & about a week of not sleeping well. Bring on the long weekend. 23.9k. Av.C88

Fri: nice start to the weekend. Left the office at 4.30pm (I am a public servant after all) & then headed to the pool for a 1.7km swim before later meeting with the wedding co-ordinator at Loxley to finalise the details :-))

Sat: rain this morning meant I resorted to the trainer in the garage (again) for my long ride this week. 2hr ride @ 65%HR (av.123) with 5mins at race pace (av.147). 45.8k. Av.C87.

Enjoyed the rest of the start of the long weekend with some time reading the papers (bliss!) before going to the movies (for the first time ever) to watch Mao's Last Dancer which was brilliant. Nice

Sun: rest day tomorrow (yippee!) which will start with a walk-through at our wedding & reception venue with our celebrant & photographer. It's all happening - can't believe that the wedding is next month!

Wednesday saw the end of September. My overall bike total was a bit low due to 2 weekends without long rides (thank to Emazon & our visit to Qld). But having said that, the last 2 weeks have been my biggest on the bike to date -
Swim: 12.4k
Bike: 254k

Bring on the recovery week !!

MTD:
Swim: 1.7k
Bike: 69.7k

Ms Consistency - this month at least...

Sooo much is going on at the moment. But somehow I have managed to do every session (7 x per week) on the program for the last month. I can't remember the last time I did that!

Mon: for once, a swim squad session I actually enjoyed - notwithstanding how much pool water I drank :-( Although a relatively short session - only about 2.3k - but loads of kicking drills that left my legs fatigued for 24 hours afterwards

Tue: steady state 50mins ride at 5am; Tuesday is by far the hardest day to get out of bed after only getting home from swim squad at 10pm. My legs felt very fatigued but the time past quickly thanks to a podcast interview with Chrissie W and some company in the garage. 20.5k Av.C 90

Wed: another solid strength session this morning

Thur: another Thursday, another bike session. This time 52min on the bike including 4 x 5min AT. Legs are trashed :-) 21.5k. Av.C.88

Fri: rest :-)

Sat: finally another chance to sleep-in but unfortunately I woke before 6am & couldn't get back to sleep. Grrrrrr. Anyhoo, a solid 1.4km swim mid-morning. All the water that I have swallowed during drills at Monday night's swim squad are finally paying off; I'm feeling much stronger, and faster, in the water. The rest of my day was great too - after a facial, I headed to Summit Gear at Glenbrook where I bought (with a little help from my $50 prize from Wild Endurance 100k) a great Mountain Hardware pac-lite waterproof / breathable jacket which will be great to use in Australia (my existing waterproof jacket is too 'hard core' for Australian conditions) which was followed up by some chocolate indulgence at my favourite cafe in Glenbrook. Nice.

Sun: this was probably my hardest session to drag myself out of bed for in months. I could hear strong wind gusts & while I kept thinking to myself 'it could be windy on race day', it wasn't enough to get over my malaise. So rather than stuff around putting all my stuff in the car & driving to where I normally start riding from (I don't trust Penriff drivers), I headed to the garage for my 2hr ride on the trainer. Thanks to a couple of podcasts and doing various intervals (high / low cadence, standing, steady state etc), the time past surprisingly quickly. AvC. 88. 50.9k

In other news I have signed up to do 2/3rds of the Nepean Triathlon (swim / bike legs) and have enlisted the services of a gun runner to bring 'Team Himalaya' home. Must admit to being rather nervous at the prospect of doing the swim leg as my longest swim in a race so far has been 250m! Of course the race is only 8 days are we get back from our honeymoon so I won't be looking forward to putting the trisuit back on.....

Less than 6 weeks to go until the wedding now. I can't believe that time has past so quickly. It's all organised; I must be the most relaxed bride in world history :-)

MTD:
Swim: 9.4k
Bike: 237.2k

Rollin' on

The full weekend on the GC & early morning flight on Monday made this a long & tiring week. But, in all, a solid week of training which is really pleasing and by far my biggest week on the bike to date:

Mon: about 2.5km at swim squad tonight. Cr*p session. Guess I'm tired from the weekend & early flight today. Swam like a witch from Salem

Tue: up early again for steady state 45min ride on the trainer. Dead legs thanks to lots of kicking last night & a cadence sensor on the blink (it showed an av. cadence of 144 - I think not). 18.9k

Wed: exhausted this morning after another bad nights sleep (which is about 2 weeks worth now). Strength session before work. The punching bag in the gym had better watch out. Its going to get a work out next week :-)

Thur: still tired & looking forward to my first 'quiet' weekend in a month. 1:12 bike session before work with lots of intervals. Thinking about it later, I think I actually misread my program & was only supposed to do 62mins. Oh well, it's done. 28.7k. Av.C91

Fri: rest

Sat: my first sleep-in & sit-on-the-couch-in-my-PJs-reading-the-newspaper morning (my favourite Saturday morning ritual) in months. Dragged myself out the door with R at 10.45 to head to Ripples for a solid & pleasing 1.8km swim with lots of drills (thankfully with fins).

Sun: my first long ride in 4 weeks so Coach TA had thankfully given me a 90min ride rather than the usual 2hr. A rather solid ride out & back along the Northern Road. I am still cr*p on the hills - I seem to have perfected the art of going backwards uphill. C'est la vie. I felt like I crawled but it wasn't until I looked at the numbers tonight that I am pleased - not only was it an average speed of 25.2k/h (and my first time ever outdoors above 25k/h!!) but an increase from 22.9k/h the last time I did this ride!. Far. Out :-) 37.6k

In other news, I am currently contemplating the addition of a new member to the family.... :-)

MTD:
Swim: 5.7k
Bike: 144.3

Priceless

Edit: thanks Flake. Good to know that it worked, albeit in a slightly funky manner.

Posting this from Gold Coast airport as I wait for my flight Monday morning. First time I have posted via the iPhone so I have no idea if this will work or how the formatting will turn out. (Edit: fixed!)

As always, another incredibly busy week and thankfully a much needed recovery week.

Mon: much needed rest. Super duper sore after my weekend with Emazon. In fact I don't ever recall having more DOMS than I do now. It hurts to cough, sneeze, laugh, move. But geez it feels good :-)

Tue: 38mins bike session including AT x 10min. 15.1k. Av.C86

Wed: another solid strength session this morning in the gym before work. And as much as I love my strength sessions, I was looking at the punching bag longingly :-)

Thur: solid 1.4k swim after work.

Fri: rest

Sat & Sun: rest - if you can call 2 days on your feet on the Gold Coast watching the ITU World Champs, rest. R & I flew up on Friday night principally to watch my uncle (aka Uncle Kel) compete in the Olympic distance race on Saturday morning & then spent the rest of the weekend watching the elite events. Fantastic racing, fantastic weather!

In this seasons latest fashion, the "Team Kelly" apparel a surprise we organised for my uncle:


A proud, but slightly embarrassed, Uncle Kel in his first Australian uniform:

R & I enjoying the sun & sand while waiting for the start of the race:

What a beautiful setting for a start line:

Kel with R in cheerleader mode:

Uncle Kel unfortunately had a flat and so was disappointed with his overall time but had a great swim & run leg eventually finishing in the top 40 in his age group (as I reminded him on Saturday night) in the world!

Finishing (with the flag) far too fast for me to take a proper photo of him:


I have to admit to feeling very despondent and rather uninspired after watching the age groupers as it simply reinforced the fact that I've been unable to run, let alone race, over the last 12 months. But watching the elite races certainly took my mind off it, particularly when we watched & cheered as Emma Moffat won not only the race but the world title :-) Thanks to a sprint across the race precinct, we were lucky enough to score a front row spot for the presentation ceremony which was very special. Out of interest, a few stats for the weekend:

Sunburn - 0 (thankfully)
Blisters - 0
Visits to Cold Rock Ice Cream - 2 :-)
Edit: items purchased at race expo - 7 :-)
Distance walked - 25kms+ (including 3 x from our hotel at the south end of Surfers to race HQ at Southport - surely that takes care of the Cold Rock visits??)
Time spent perving on Javier Gomez - not nearly enough :-)
Watching an Aussie girl win a world title - priceless :-)

Speaking of Aussie girls with world titles..... :-)

MTD:
Swim: 1.4k
Bike: 59.1

Eat my wings

Geez, the weeks are flying by at the moment. I can hardly believe that it's September already; this time last year I was on Kokoda :-)

Mon: 2.5k swim squad tonight. A really solid session; it was nice to be the fastest in the lane for once. Pity it was the slowest lane :-)

That session brought August to an end. My totals were swim 14.6km + bike 262.2km + run 5 mins. LOL

Tue: up early (yawn) for a 45min ride (steady state) on the trainer before work. Av.C87. 19k.

Wed: another solid strength session before work

Thur: up early (again) for a 60mins bike session including intervals & single leg drills. 25k. AvC91

Fri: rest

Sat & Sun: just for something new, a few months ago I signed up for a 2 day training weekend (which ran from 9am - 12pm both days) with Emazon of Biggest Loser fame. A couple of reasons for doing so, not the least being that I have never done any sort of fight or self-defence training before as well as wanting to train with & experience a variety of trainers. Oh, and it sounded like fun at the time ;-)

The sessions were on fight training & self defence, with a unique spin - the focus is really on teaching (in this case) women to defend themselves both physically & emotionally. A very confronting class - physically & mentally/emotionally - but one I got a heck of a lot out of. For example, I've discovered I have a mean straight right. And there is a quiet confidence that comes with knowing how to break someone's nose with your elbow :-)

I'm bruised & every fibre of my upper body is sore - but I feel exhilarated. It was fantastic!Having said that, I'm also rather thankful that tomorrow is the start of a recovery week :-)

Recovery week ahead including a trip to Qld to watch my uncle (aka Uncle Kel) compete in the ITU World Championships for the olympic distance triathlon - sooooooo exciting!

MTD:
Bike: 44k

"Determination is what gets most of us through. Nothing else"

Those (much needed) words of wisdom were shared with me by Bro during the course of the week. Thanks, I needed that :-)

Mon: 3k swim at swim squad. Again another session with a focus on drills. Despite being really down & grumpy before the session (and very reluctant to go), much to my surprise I actually felt pretty good in the water this week & (thankfully) didn't seem to swallow quite as much water as last week

Tue: rest - and yum cha for lunch :-)

Wed: solid strength session in the gym before before work

Thur: very tired. Long & frantic week at work. Did a 37mins bike session on the trainer after work. It may have been short but it was very sharp; lots of very short hard efforts (ie 10-60sec) with matching recoveries. Aver C96. 15.2k

Fri: rest.

Sat & Sun: spent all day both Sat & Sun in a Senior First Aid course as part of my Certificate III requirements. I still managed to squeeze in steady state 60min ride on the trainer on Saturday morning (25.5k/ av.C87), a 1.9k swim late Saturday afternoon & a 38min ride on the trainer on Sunday morning (16k/av. C84). Phew - back to work tomorrow for some rest.

8 weeks today until my 'baby' brother arrives from Canada (yippee!) and less than 10 weeks to go to the wedding (yikes!) :-D

MTD:
Swim - 12.1km
Bike - 262.2km

We have the technology to rebuild her...

Mon: core/FS + stretch at lunch and then about 2.2k at swim squad after work. A drill session which, I have to admit, I did not enjoy. I was feeling flat, and that was even before I proceeded to drink large amounts of pool water while doing drills. I joked to R at one stage that I had a greater chance of drowning in this (kids) pool (the water only comes up to your waist when you stand) than I ever have of falling off some mountain.

Tue: 20mins walk at lunch including 5 x 1min runs on the treadmill at lunch (aka comeback no. 1,000,000,000,000,000,000,000). So far, so good.

Wed: the usual strength + core session at the gym before work.

Thur: 39.5min bike session in the garage at 5am before work. You know it's cold when the sweat is dripping off your chin but you don't actually feel warm. 15.7k.

Fri: rest day. Had planned to swim but a visit to the physio left me covered in tape so I didn't want to risk the tape's longevity by swimming. I had an ultrasound assessment with one of the physios at the super-physio's (Brad) clinic. Unsurprisingly, the assessment revealed a lot of underlying dysfunctional movement patterns - no doubt the reason I continue to become injured once I reach a certain (rather low) threshold of running. Over the years, we have addressed some issues by strengthening weak muscles (VMOs, glute med etc) but these dysfunctional movement patterns remain. So the plan is, after a few preliminary things involving tape & belts, to start working with a physio trained in pilates to re-train my brain to activate my muscles work as they should. It isn't really so much an issue of strengthening certain muscles; it's really about teaching the muscles to fire (or activate) in the first place.

Incredibly frustrating and I have had my moments where I think that perhaps I should give up this running caper. But that train of thought doesn't, in all honesty, sit well with my beliefs about being able to train the body and brain, and certainly doesn't align with the direction that I am likely to take my PT business. So I guess I have to suck it up and get on with the hard work.

Sat:speaking of hard work, the boss (aka Coach TA) had put a hilly 2 hour ride on the program for this weekend so back to Greendale Rd I went. I find this a really tough ride & this morning was no exception. I suspect last night's junk food probably didn't help. The start / finish point was actually a little bit different from normal so I can't make a direct comparison but it's nice to know that my trips into the high 23k/h hasn't been an anomaly. Finished with 47.5k / aver. 23.6k/h / aver C86

Sun: headed out about 2.45pm after work to enjoy the magnificent weather with a short 20min walk including 5 x 1mins to test out how if the tape helps or hinders. My long run / walk for the week came to the grand total of 2.45km. What a joke.

MTD:
Swim: 7.2k
Bike: 205.5k

Breaking through

Gnome, I'm not sure how to answer that without offending someone who might already be in that age group ;-P

Another recovery week. They seem to come around so quickly. Though I suspect I'm recovering more from my lifestyle than any actual training I do!

Mon: rest

Tues: easy 30mins spin on the bike after work (including 4 x 30sec single leg drills). 12.3k - aver. 24.5k/h - aver C91

Wed: strength + core session in the gym before work. Nice :-)

Thur: rest - and dumplings :-)

Fri: (more) rest

Sat: what was supposed to be a 75min ride turned into 86mins ride thanks to a headwind along the M7 bike path with R. Another breakthrough ride for me; I managed to average 24k/h for the first time. It's been incredibly rewarding in the recent weeks to watch my consistency pay off as the speed slowly (finally) increases :-) 34.7k - av. 24k/h - aver C86

The day also included my hair & makeup trial for the wedding followed by a fancy dinner with R to celebrate his 40th birthday :-)

Sun: more rest. A lovely, leisurely day starting with breakfast in the sun by the river with the birthday boy :-)

MTD:
Swim: 5.0km
Bike: 158.8km

Maintaining the rage

August sees a maintenance program. I haven't run in a couple of weeks due to my dodgy hip. With no goal races in mind & everything else going on in life at the moment, the training is going to take a (slight) back seat for a while - though not so much that I won't fit into my wedding dress of course!

Mon: functional stability (FS), core + stretch session at lunch & then 3.2km at swim squad after work. Hard, hard work for me - I'm not sure what hurt more; 8 x 50m sprints or 3 x 300m with paddles - but technically its coming together. I really need to develop some swim fitness though.

Tue: FS exercises at lunch but otherwise a rest day

Wed: 30mins each of FS & upper body strength work in the gym before work

Thur: FS again at lunch. Then 38mins ride on the trainer after work including 3min stints in various gears. Good session; I'm really enjoying the riding at the moment. 15.8k

Fri: rest

Sat: 2hr ride (including a 5min pickup at the 80min mark), for a change of scenery, on the M7 bike path. Early in the ride I seemed to revert back to my usual (bad) habit of using a higher gear & lower cadence but a bit of focus saw my cadence increase. Finished with 46.7k / aver C83 / aver 23.3k/h. I seem to be averaging around 23k/h now. Next stop, 24k/h :-) The day ended with a surprise mini-birthday celebration for R who turns an age ending in zero next weekend ;-)

Mud cake rocks :-)


Anyone got a fire extinguisher? ;-)


Sun: busy busy day. I was at the pool when it opened at 7.30am to do my 1.8km swim. I was showered & home in time to eat breakfast while watching (for the first time) the City 2 Surf on the telly. Then it was off to Parramatta with Ma for shopping for shoes & jewellery for the wedding (which mission was accomplished). A couple of books also managed to find their way in my bags. No idea how that happened ;-) It was such a struggle to get out of bed this morning but I'm so glad I did. There is no way I would have swum after getting home after 5 hours of shopping! Surely that must count as additional cross-training?

It was 3 months to go until the wedding on Thursday. I can't believe the last 18+ months have gone by so quickly. I'm sure the next 3 months will fly by as well... (gulp)

MTD:
Swim: 5.0km
Bike: 111.8km

Smokin'

A strange week. Started out with good intentions but increasing work commitments & wedding-stuff seem to take priority as the week went on.

Mon: another tough night at swim squad for me. The highlight however was discovering that I am a MUCH better at breaststroke than R :-) Given how much faster he runs /rides / does freestyle, it's a small victory but a victory nonetheless! I gave him a 5m start in a 17m pool & beat him. I'll give him a 10m start next week so he can retain some degree of blokey pride ;-) About 2.2km in total

Tue: unplanned rest (& chocolate souffle) day

Wed: core + stretching session at the gym before work; a change from the usual strength session

Thu & Fri: nada

Of course that brought July to an end with the following totals:
Swim: 9.7k
Bike: 142.5k
Run: 14.8k
Not as much running, or riding for that matter, as I would have hoped but a significant increase in my swimming work loads.

Sat: long (cold) 2hr ride before heading to Canberra for a mega Mango family birthday celebration. Had a fantastic ride. I did the Greendale Rd loop again, this time (somehow) managing to ride it 9 mins faster than when I last did it. My speed over this loop also increased by 1.5k/h. It was one of those rides when it all comes together & finally you see some (significant) improvement in performance. 2:05:30 / 49.33k / aver. 23.6k/r / aver.C 88



In other news, wedding plans are coming along well - the invitations have been ordered, the hair & makeup booked & we have found Mini Mango's bridesmaid dress (phew)

I'm reading a fascinating book called Stability, Sport & Performance Movement about functional stability; basically how the body responds to the challenges & loads we place on it as athletes. I guess my background in my strength training has largely been 'isolation-based'. I've been doing integrated exercises more so in recent years but this book has really explained the rationale behind functional movement and, most importantly, given me tools to test myself & then exercises to improve the problem areas. I guess I've had so many injuries over the years that it seems that what I have been doing hasn't worked particularly well (except for last year when I have a heavy training load & still was injury-free). I wonder if doing years of (primarily) isolation-based strength training has taught my body bad habits which aren't relevant, or of assistance, for the sports that I now do. We shall see.

MTD:
Bike: 49.33k

Move along..

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

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

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

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

Position vacant: 28 hour days required

A weird week. I'm working 6 days p/week for the next 4 weeks which is going to make life interesting; TA & I have worked together to try & get a program for July that will balance everything...(fingers crossed!)

Mon: headed to the gym at lunch for a short core + stretch session. It may have been short but I still managed to completely & utterly fry my lower abs :-) Then after work, I headed to my first swim squad since I learnt to swim as a kid; this one was conducted by James (B+ on CR) who is also club coach for Panthers. I thought it would have been very ironic had I drowned as an adult in the pool that I learnt to swim in as a kid - but fortunately I didn't :-) Lots of (much needed) drills were on the menu. I have to admit that I wasn't really in the mood to go after feeling rather tired throughout the day but I'm glad I did. I have no idea about the distance; I lost count but I'll guess & say 2km

Tue: was supposed to be a 20mins run but for a variety of reasons, I had to cut it short to 10mins with 5min walk either side.

Wed: (unplanned) rest day

Thu: another reverse brick; 10mins followed by 20mins bike (including 3 x 3min efforts). Good fun!

Fri: dragged myself to the gym after work for a short, sharp & hard strength + core session.

Sat: I worked til 2pm then headed to Ripples for another 'reverse aquathon'; my first 20mins run in 9 months (yippee!!) followed by a 1.45k swim. A good session although doing my strength session on Friday night wasn't such a good idea; I paid for every one of my 40 pushups on my toes (and 40 x lat pulldowns & 40 x deadlifts & 40 x bent over rows &....). It was a very slow swim but I tried to focus on putting everything I had learnt on Monday into effect

Sun: another 2hr 'hell ride' (aka Greendale Rd loop through Wallacia), this time in the reverse direction. This direction seems to have a lot more long, grinding hills & then the drag back up the Northern Rd at the end is testing. Still it was good; I felt stronger on the hills than I have previously - not to mention the fact that the chocolate indulgence cake I had this afternoon was worth every hard hill :-) 2:08 / 48.44km / 22.7k/hr

MTD:
Swim: 8.55km
Run: 129.5mins
Bike: 8hrs 33min (132kms +)
Time spent with florists: 3.5hrs !

Climb every mountain...

The title is only partially a reference to my passion. It's also a reference to the Sound of Music soundtrack which I have been listening to my family sing (loudly) in the car this morning. Yikes....

Anyhoo, t'was a recovery week :-)

Mon: rest. Was due to go to swim squad but woke with a badly pinched nerve/muscle in my neck. Very little movement in my neck all day & a tad painful :-(

Tue: back to the treadmill at lunch for another 15min run just to prove the first one on Saturday wasn't a fluke. Not only was it not a fluke, I managed to go a tad faster :-)

Wed: another solid strength + core session before work.

Thur: back to the gym for 15mins bike (spin) + 10mins run. T'was supposed to be another 'reverse' brick but the treadmills in the gym were occupied when I arrived which meant that I had to switch this session around. Yesterday's strength session left me with serious DOMS in my butt & adductors so I was very glad that it was an easy session.

Fri: due to my plans for the weekend, I had decided to swap my sessions around so headed to the gym at work at lunch for a swim. Unfortunately it was closed for maintenance. Grrr.

Sat: 90min ride along the Northern Road from Penrith in the direction of Camden (34.88km - av. 23.2k/h). My mechanic decided to stay home so thankfully I didn't have another flat ;-) A really enjoyable ride on a rather warm morning.

Sun: rest & recovery from my uncle's 50th birthday party in the Hunter Valley last night :-)

In other news, I have signed up to do my Certificate III & IV in Fitness :-) It has been something I have wanted to do for many years & its taken a few months of planning to come to fruition. I have a lot going on in life at the moment (2 x jobs + training + planning the wedding) so I am not going to put pressure on myself to finish it quickly; I anticipate that I won't finish it until about March next year but its a start :-)

MTD:
Swim: 5.1km
Run: 89.5mins :-)
Ride: 6hr 25mins

On a roll...

Another good & busy week. The wedding preparations are now well underway but there is still much to do & only 4.5 months to go!

Mon: you gotta love a public holiday! Does spending 3 hours trying to find a photographer for the wedding count as cross-training? Nah, I didn't think so. Luckily I dragged myself out for a 1.5k swim which actually felt much better than Saturdays effort (thankfully).

Tue: 3 x 5min run intervals (2min walk recovery) on the treadmill at work at lunch (10min walk w/u). All good :-)

Wed: another good strength + core session before work.

Thur: another Thursday, another reverse brick. 7.5min run (yippee!) followed by 20min bike (including 3 x 2min pickups). All good :-)

Fri: rest :-)

Sat: after finishing reading the paper (an essential part of my Saturday ritual), I headed off to the gym for my session - a 15min run (!!!!) followed by 1.4k swim which included 4 x 300m. The first rep sucked terribly; my lats were fatigued & I felt like I was just spinning my wheels in the water & going nowhere. But I gave myself a bit of an uppercut, sucked it up & eventually finished happy with the session.

Later in the afternoon, I took myself off to Fernwood at Penrith to listen to a talk by Emazon of Biggest Loser fame. An women with an amazing background & a particularly interesting take on training (both physically & mentally) -


Sun: headed out for a 2hr ride on the Greendale Rd loop & managed to get a flat tyre after 7mins. Thankfully I had my mechanic in tow ;-) I felt really flat for the first 50mins or so; no doubt dehydrated after drinking bugger all water during the last couple of days. R gave me the (easy) option of just doing an out & back along the Northern Rd but after a GU & some positive thoughts, my bike mysteriously turned off the Northern Rd & onto Greendale all by itself ;-) I find it a very hard loop with some short, sharp hills on an absolutely dead surface which reminds me that lactic acid is my friend.


It didn't kill me so I guess I'm a bit stronger for the experience. Finished in 2:14 (49.68km)

Looking forward to a slightly easier week & then heading up to the Hunter Valley next weekend :-)

MTD:
Swim: 5.1km
Run: 64.5mins :-)
Ride: 4hr 40mins

Reversing

A good week of training :-D

Mon: easy 1km swim (as 2 x 500m) to ease myself back into it after last weekend's disruptions to my training.

Tue: headed to the gym at lunch; 10min bike w/u then 4 x 3min run intervals (60sec walk recovery) on the treadmill. It's a bit sad to think that 3mins is the longest I've run in 8 months now. Still, it's (much) better than nothing at all :-)

Wed: strength + core session before work.

Thur: a great session at lunch; I really enjoyed this 'reverse brick' - 10min walk on treadmill to w/u, then 1 x 5mins run followed by a solid 20min bike with a few one legged drills thrown in for good measure. Nice :-)

Fri: rest :-)

Sat: after work, I headed to Ripples for another 'reverse' session; this time an aquathon! First up was a 10min walk on the treadmill to warm up, then 2 x 5min runs on the treadmill. After a change & quick shower it was into the pool for a 1.2k swim. The swim was a real slog, but gosh I'm really enjoying running again :-)

Sun: it was raining when I woke this morning so rather than go riding in the rain I did a solid 2hr ride on the trainer in the garage while listening to podcasts. The time passed surprisingly quickly.

That's the first time I have run 3 times in a week since I had my fall & stuffed my ankle in September last year. Oh and its less than 5 months to go to the wedding now. Happy, happy days :-)

MTD:
Swim - 2.2km
Run - 27mins :-)
Ride - 2hr 20mins