Week ending 14/05/06

Second week back into training and things are moving along well. Swimming is coming along in heaps and bounds as a result of having a good coach and putting in 4 sessions PW. My HR’s on the bike are starting to really settle down again and I’m beginning to find some strength on the hills, without exceptionally high HR’s. I haven’t run now for 5 wks and will probably start soon as my peroneal nerve has completely settled down.

Swim: 4 sessions (3:03)
Bike: 3 sessions (6:46)
Run: nil
Weights: 1 session (40min)

Total: 10:29

Monday
Swim: 2.4km (1hr) 3-800m over broken drills. LSD pace feels right on 1:30 now which is good. I would say IMpace would be around 1:26/27 at the moment. Doing heaps of drill work is paying off big time. Working on swimming more and more bilaterally now.

Tuesday
Bike 50.4km (1:40) av hr 140bpm. aerobic ride around the lake today. Hr is still elevated but has come down slightly. Legs felt pretty good. Will keep most workouts at around Z1-Z2 until I can get my hr back down.
Weights 40min

Wednesday
Swim 2.7km (50min). 4-150
8-75 (PBBand)
8-50 (PBand)
8-25 (band)
3-300 LSD
A good strength session today. Feeling better with the band now. No longer sinking as much. Need to keep the B3 going. I'm up to around 200m now comfortably.

Thursday
Bike 44km (1:40) av hr 123bpm. Rode to Cordeaux, Unanderra, bellambi. Focused on keeping cadence high and HR right down.
Legs are feeling fresh. Hr is coming down but still taking longer then normal to recover.

Friday
Swim 2.2km 33min swimming very well in the open water. i even managed to keep B3 going the whole way. Focusing on hip rotation and keeping that right shoulder rotated has really smoothed out my stroke.
Bike 15km (30min). easy spin high cadence work. 100+


Saturday
Bike 94km (3:03), av hr 135bpm. Your classic endurance ride this morning. Nice even tempo, controlled efforts on the hills. A good endurance session. HR is starting to show some normal readings again. Legs are feeling fresh at the end of the ride. I think I may be recovered from Port

Sunday
Swim 2.6km (40min). Once again idea conditions for an open water swim. B3 swimming the whole time today. It is much easier to do so with a wetsuit.
It was like swimming in an Aquarium this morning, fish everywhere. Had to keep reminding myself to look up every now and then.

week ending 5th May 06

Photo
Diggies cafe. This is my morning treat if I'm not working, or I have just finished a ride.

It feels good to be back training. The only concern I’m having at the moment is that my HR is still elevated by around 10-15bpm. No big deal really only that I need to make sure that all my efforts are easy to Aet for now until that HR comes right back down to where it should be.

Swim: 4 (3:15)
Bike: 2 (5:50)
Run: injured
Weights: 2 (1:45)

Total: 10:50

Monday
Bike: 48.4km (2hrs). av hr 137bpm.
Rode up Mt Keira then down MT kembla. Tried in vain to keep the hr in check but failed. High hr indicates I'm still recovering. RPE is good, just need to get that hr back down. Time up MT Keira was 21:29 (av hr 163)

Tuesday
Swim 3k (1hr)
My first swim back and we had to finish of with a 30min aerobic paced TT. I was okay until about the 1500m mark and then my arms and shoulders really started to tighten up. Overall I was pleased with the time and now I have something to work on. 30min TT (1km= 15.30, 1.5k= 23.10, total distance covered 1.92km)

Wednesday
Swim 2km (45min)
All drill today. Coach says that I'm not rotating inwards my right shoulder enough during the recovery phase which is causing me to drop my elbow too much. got something to work on and also the bilateral breathing.

Thursday
Swim 2.5km (60min)
A full hr of just drill work. Worked on hip drive and body rotation. felt good towards the end of the session, was grabbing good water. Struggling trying to hold bilateral breathing at the moment, but will stick with it as I’m convinced it will really improve my aerobic fitness (ie capillarisation and Mitochondria development)

Friday
Bike 14km (30min)
Very easy spin

Saturday
Bike: 90.8km (3:20)
Struggled this morning. Doing weights does really affect your riding. I was told this would happen for a while. Hope it gets better next time. It affected me the most on the hills. Had a lot of trouble trying to push out the watts. HR is starting to show some normal readings again which is good.




Sunday
Rest