Week ending 11/2/07 (19weeks to IM)

Muine beach. This was our great place to stay, with a villa being right behind this photo
















Mekong delta. A great shot of one of the many locals venturing along the mekong delta selling fruit and vegetables.







Muine beach. Each night Katrina and I would sit out on the deck chairs after a hard day in the sun. The surf was good, the water was warm and the sunsets were spectacular. I must not forget the beers too...................Oh yeah! I managed to throw in a prosposal too.



Finally started the plan this week. Make sure I keep the volume and frequency going and the intensity out. Concentrate on Tuesday's triple, Sunday's long bike, and Saturdays long run. use these sessions to start inserting periods of Steady efforts in and around IMpace.

Monday
Total rest day

Tuesday
Bike: (2:05), 57km, av hr 116bpm. 90min easy then 30min TT at Im effort. hr was really lagging this morning. Legs were okay. Must still be fatigued from Sundays ride. lessons learned
Bike: (2:02), 58.5km, av hr 127bpm. 1 hr easy then 3 x 5min BG efforts (53/12). 4 min RI. Thought the legs would of struggled this afternoon, but they held together well. hr wasn't lagging as much as this morning. perfect riding conditions today.
Run: (51:09min), 10km, av hr 135bpm. fatigued legs to start with and a sore achilles. It took aorund 10min for me to find any rhythm. The joy didn't last long with the left foot giving me grief at about 40min and onwards.


Wednesday
Sleep in in the mroning. I was cooked after yesterdays BT day.
Run: (1:21), 16km, av hr 131bpm. Ran easy out to the Imperial palace, 4.5k = 23:30 (5:14min/k),av hr 125bpm
did 1 lap around the imperial palace.
Cruise intervals for the 4.5k on the way home 20:50 (4:38min/ks), av hr 141bpm.
hr was very low today. A definite sign of fatigue. legs felt good. Cruise intervals were getting tiring towards the end.
Stretching: 20min.

Thursday
Bike: (2:05), 53km, av hr 115bpm. very easy spin. Yoga this afternoon. Can't be tight for that or my instructor will be upset.

Yoga: (1:20)

Friday
Bike: (2:00), 53k, av hr 113bpm. easy to aet ride
Run: (46:30), 9k, Did my 9k marked course. Felt really good running. Starting too glide along effortlessly. Had to do 6 sets of stairs on this loop. I'm guessing my pace is definitely well under 5min k's.

Saturday
Total rest day. My left achilles has flared up. Need to stay off it today

Sunday
Bike: (6:00), 157k, av hr 121bpm. I did the 1st 3 hrs easy, then I pushed the pace up to Aet for an hr. After that I did 1 hr of fartlek as lower steady (135), IMpace (140), mod-hard (145). Interval would change when I reached a red light. Over 6hrs of riding and over 71 stops due to red lights. No wonder the av sp gets knocked right down. I usually average around 15 stops per hr. Thats Tokyo riding for ya.

Summary
Swim:
Bike: 14:14
Run: 3:00
Yoga: 1:50
Total 19:00

I was a little disappointed this week. My left achilles has been getting worse and worse. Decided to can my Saturday run and Sunday run to hopefully settle it down. My bike week has come along well. 14hrs is one of my biggest weeks to date and I finished off with a 6hr ride down to the coast. I finally made it to the seashore in 2.5hrs. Luckily for me a rider pulled out in front of me and I just followed him the whole way. I know exactly where to go now. Will definitely keep this ride going over the next few months.

Plan for next week.
I'm having a lighter week this week. I've done two 19hr weeks of training and with this week being full on at work, I've decide to make this my recovery week. I'll aim for around 11-12 hrs and try and get some testing done on the bike (2 x20k TT) and run (10k TT) to see where my current Aet pace is at. This week will also give my achilles a little more time to recover.
I'm off the the orthopeadic surgeon on wednesday to have my left foot treated. It appears to be mortons neuroma, which I also think is upsetting my achilles. Looking at fetting a cortisone injection and may even request a MRI.
Starting up Japanese lessons this week too. I can't wait to be able to mix a little better with some of the local cultures over here.

Over and out

fluro