Week ending 28/05/06

Photo
This is one of our regular group rides. We start at North Beach (6am) and ride up to the top of Bald hill. After we regroup we then usually continue on through the RNP.


Feeling mentally fresh at the moment. Looking forward to building up the bike volume now and to start focusing on frequency. Now that winter is here, I’ll probably cut back on swimming and concentrate mainly on the bike and to run injury free. This will mean no hard running at all for a while, at least until I comfortably running around 60-80 k’s PW without issues.

Monday
Bike 83.4k (2:40). Av hr 145bpm. BT session. Big session today. The pace was on from the time we hoped on the bike til the time we finished. Controlled the effort on the hills, and TT’d for the last 1.5 hrs home (steady). A quality ride, with a bit of everything.

Swim: 3k (60min). Did lunchtime squad about 2 hrs after ride.
400 free
3-100 drill
20-50 on 45
16-50 on 55
12-50 paddles, band, buoy on the 50
Just made the 20-50 on the 45. needed to push quite hard towards the end to make base.
On the 16-50 I Bilateral breathed the whole time holding around 40sec pace.
Shoulders were really packing it in on the last 12-50.
Tuesday
Run: 6k (29:20) av hr 142bpm. Seem to have strained the arch of my foot after this run. Very sore to walk on at the moment
Wednesday
Run: 6.5k (32:35) av hr 141bpm. foot still very sore. It doesn’t feel too bad to run on but boy does it hurt afterwards
Thursday
Bike 38k (1:30) av hr 136bpm. Rode up to MT keira, gates were locked to the lookout so we did the Picton loop. Easy ride back home
Friday
Weights Upper body 45min
Saturday
Bike: 108k (3:40). Av hr 124bpm. felt pretty good this morning. Pushed the pace hard for the last 30min. Rode steady to mod-hard (ie 160bpm cap) on the hills.
Sunday

Total: 11:16.