Week ending 10/12/06

Photo.
If it wasn't for my new Pearl Izumi riding top, there would of been no way I would of ridden this morning in 2 degrees. Don't I just look soo warm after spending 2hrs in the saddle?

Summary
The goal this week is to get through as much training as possible before Katrina and I head off to Vietnam. We will be there travelling around for 4 weeks, so I guess I won't be able to do any riding or swimming. With that in mind, my aim will be to put together a solid 4 week run block.


Monday
Bike: W/T. (1:01hrs), 25.8km, av hr 116bpm. Rode 20min easy. then did 6 x 2min of high cadence work with a 3min RI. Hr was rising up to around 145bpm. Used a 39/15 approx and was sitting on 100-105rpm. It actually felt like it was getting easier the more I did.

Tuesday
Bike x 2. (40min) easy ride as a warmup and cool down to the track.
Run: (49:11), 10km, av hr 145bpm. A big PB today by 2min over the same test 6 weeks ago. I didn't expect this sort of improvement, especially after having 10 days off after my operation.
Here are my splits for each 800m
G'day Scott,

I did my 10k test this morning. Woke up at 4:30am rode to the dirt track (20min away). It was 3 degrees. It was icey cold. After the test my bike was covered in ice. Anyway, I used the 20min ride to the track as my warmup. Started the test 5:30 in complete darkness. It doesn't get light to around 6:30 am here now.

results. A new PB. I'm now down to 49:11. I'm stoked. That 2 min fatser then 6weeks ago . I didn't think I would be that much quicker. Here are my splits

Aet hr 145bpm.

3.48 (139)
3:46 (140)
3:53 (146)
3:56 (146)
3:57 (140)
3:58 (143)
3:57 (145)
3:58 (145)
3:58 (146)
3:58 (147)
3:58 (147)
3:59 (147)
2:00 (146)
Time: 49:11, Aet pace is now 4:55min/K
8mths ago my Aet pace was 5:40min/k, 6weeks ago my Aet pace was 5:10min/k. The focus on high frequency, low heart rate training and being very consistent is really starting to show through.

Wednesday
No training today. Docs appointment.

Thursday
Bike: (2hrs), 54km, av hr 124bpm. Strength work today. Rode easy for the 1st hr then did 3x6min BG. Tried to keep watts around 30-40 higher then IMwatts. The rest of the ride was easy to Aet

Friday

Saturday

Sunday
Flying out to Vietnam for 4 weeks. Start 4 week running block.

fluro