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week ending 4/2/07
Monday
Run: (1:05), 131bpm, 12.5k. 40min easy, 10 min steady, 6x 30 sec strides with a 30 RI walk.
Teusday
Bike: (1:41), 48.5k, 127bpm. I loop of Imperial palace then a 20min @ Impace (av hr 136bpm), 5min RI, 20min at IMeffort (130bpm).
Bike: (1:30),W/T, 37k, 121bpm. 30min easy, 30min single leg drill (6 x 1min, 3min RI). 10min at IM effort, 5min easy, 5min at MSS.
Straight into a 11k run
Run: (52:43), 11k, 148bpm. Ran 11k striaght off the bike. Effort needs to be dial down 2-3bpm. Still trying to find the right pace to run at.
Big day of training today.
Wednesday
Run: (1:10), 13.5k, 141bpm. My pace is under 5:00min'ks now. Did 2 marked km's which I didn't have to worry about climbing stairs to get over a bridge and my pace is right on 4:50's. Will be good to test this pace on the track again soon to see if I have improved from my last test.
Thursday
Bike: (2:10), 57km, 114bpm. easy to aet ride.
Yoga: (1:15). Did a little more ab work today. felt good.
Friday
Run: (55min), 10k, av hr 128bpm. very easy run with the buns. Achilles were a little sore not sure why. Yoga maybe.
Saturday
Run: (1:45), 20.6, av hr 139bpm. Ran really well today. LSD pace is down around 5:05min k's now. Did 2 laps of the Imperial palace which is exactly 5k loop
1= 25:44 (av hr 141bpm, 5:08min k's)
2= 24:25 (av hr 144bpm, 4:53min k's) Aet hr.
A good drop in pace with only small increase in hr.
Foot was playing up again, but the stops at lights on the way home gave it some relief.
Went to the docs today, looks like I have mortons neuroma and will be getting a cortisone injection on the 14th Feb. I really hope this solve my problem. I love training but hate the pain of an injury
Bike: (1:25), 112bpm. 36k, very easy ride to spind the legs out after this morning runs.
Sunday
Bike: (5;06), 139km, av hr 127bpm. went to the warf today to see who would turn up. There must of been around 100 cyclists lapping this 9k loop. I broke away from one group with one other guy and we did 3 laps each on our own. HR was through the roof and when we caught the group in front I had well and truley popped by then. Very solid bike today. 2 hrs of hard effort in the middle of a 5hr ride
Total
Swim:
Bike: 11.52
Run: 5:47
Yoga: 1:45
Total 19:24
Summary
One of my biggest weeks. Goal this year is to hit as many 18-22hr wks as I can, between now and Japan IM. Looking at past results I'm going to have to out train everyone in order to have any chance of snagging a Hawaii slot. I really do need to start taking my training to another level.
Goal for next week.
If I can keep repeating this weeks training without issues things will progress well hopefully. Will need to start thinking about swimming soon. Once I get an injection into my injured foot I should then be able to ramp my long run and medium run a little further. My long bike is right where it needs to be and my Aet run pace has finally broken under 5min k's, just in time.
fluro
Run: (1:05), 131bpm, 12.5k. 40min easy, 10 min steady, 6x 30 sec strides with a 30 RI walk.
Teusday
Bike: (1:41), 48.5k, 127bpm. I loop of Imperial palace then a 20min @ Impace (av hr 136bpm), 5min RI, 20min at IMeffort (130bpm).
Bike: (1:30),W/T, 37k, 121bpm. 30min easy, 30min single leg drill (6 x 1min, 3min RI). 10min at IM effort, 5min easy, 5min at MSS.
Straight into a 11k run
Run: (52:43), 11k, 148bpm. Ran 11k striaght off the bike. Effort needs to be dial down 2-3bpm. Still trying to find the right pace to run at.
Big day of training today.
Wednesday
Run: (1:10), 13.5k, 141bpm. My pace is under 5:00min'ks now. Did 2 marked km's which I didn't have to worry about climbing stairs to get over a bridge and my pace is right on 4:50's. Will be good to test this pace on the track again soon to see if I have improved from my last test.
Thursday
Bike: (2:10), 57km, 114bpm. easy to aet ride.
Yoga: (1:15). Did a little more ab work today. felt good.
Friday
Run: (55min), 10k, av hr 128bpm. very easy run with the buns. Achilles were a little sore not sure why. Yoga maybe.
Saturday
Run: (1:45), 20.6, av hr 139bpm. Ran really well today. LSD pace is down around 5:05min k's now. Did 2 laps of the Imperial palace which is exactly 5k loop
1= 25:44 (av hr 141bpm, 5:08min k's)
2= 24:25 (av hr 144bpm, 4:53min k's) Aet hr.
A good drop in pace with only small increase in hr.
Foot was playing up again, but the stops at lights on the way home gave it some relief.
Went to the docs today, looks like I have mortons neuroma and will be getting a cortisone injection on the 14th Feb. I really hope this solve my problem. I love training but hate the pain of an injury
Bike: (1:25), 112bpm. 36k, very easy ride to spind the legs out after this morning runs.
Sunday
Bike: (5;06), 139km, av hr 127bpm. went to the warf today to see who would turn up. There must of been around 100 cyclists lapping this 9k loop. I broke away from one group with one other guy and we did 3 laps each on our own. HR was through the roof and when we caught the group in front I had well and truley popped by then. Very solid bike today. 2 hrs of hard effort in the middle of a 5hr ride
Total
Swim:
Bike: 11.52
Run: 5:47
Yoga: 1:45
Total 19:24
Summary
One of my biggest weeks. Goal this year is to hit as many 18-22hr wks as I can, between now and Japan IM. Looking at past results I'm going to have to out train everyone in order to have any chance of snagging a Hawaii slot. I really do need to start taking my training to another level.
Goal for next week.
If I can keep repeating this weeks training without issues things will progress well hopefully. Will need to start thinking about swimming soon. Once I get an injection into my injured foot I should then be able to ramp my long run and medium run a little further. My long bike is right where it needs to be and my Aet run pace has finally broken under 5min k's, just in time.
fluro
posted by Paul Fleuren at 4:18 pm
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