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week ending 1/4/07
Monday
Run: (1:01), 12km, av hr 137bpm. Bloodly achiles, enough said. Foot was hot and numb but tolearble. Will restrict myself to just 3 runs PW now to see if I can continue to train.
Tuesday
Bike: (2:40), 80km, av hr 130bpm. easy 40min then I did a 20k TT heading down the Aka river. Time 31:35 (av sp 37.8kph). Av hr 154bpm. pretty happy with the time and av hr. Couldn't really get my hr up much higher. Early days yet. Goal is to break 30min for a 20k TT.
Wednesday
Bike: (1hr), 24km, av hr 105bpm. Very easy recovery spin
Run: (55min), 11km, av hr 138bpm. Foot was okay today. managed to run a pretty comfortable distance.
Bike: (1hr), 24km, av hr 105bpm. Very easy recovery spin
Run: (55min), 11km, av hr 138bpm. Foot was okay today. managed to run a pretty comfortable distance.
Thursday
Bike: (2:47), 70km, av hr 113bpm. Man it was windy out there. Coming home I was almost thrown off the bike twice. It was just getting too hairy in the tokyo traffic so I bailed on riding any further. kept most of the ride easy to Aet working on endurance
Friday
Run: (1hr), 11.5km, 129bpm. Had my orthotics adjusted yesterday. More support added to stop me supinating. This seemed to help as I was able to run quite comfortably today with only minor burning. Lets hope this continues. The specialists wants me to resume normal training in order to test that the orthotics will hold up.
Saturday
Bike: (2:07), 55km, av hr 107bpm. Very low av hr. Easy aerobic ride before swimming. Teaching the body to burn fat.
Swim: (1hr), 3km. mix of drills and some harder efforts. Good session
Swim: (1hr), 3km. mix of drills and some harder efforts. Good session
Run: (55min), 10km, av hr 130bpm. very easy run around the canals
Sunday
Bike: (2:50), 80km, av hr 120bpm. Rode really well today. did a 40min TT in the middle of this ride and was comfortably sititng on 36kph at around 130bpm. Tailwind of course made things a little easier.
Total
swim 1
bike 11:24
run 4:00
Yoga 0:30
Total 16:56
Pretty good wek of training. Foot held up quite well with 4 runs and I was happy to get in 5 rides this week. After watching Ironman live on Sunday and psyched up now to start focusing on my swimming again. Bring it on. Time to start punching out those 18-22hr weeks.
fluro
posted by Paul Fleuren at 8:22 am
1 Comments:
Hey Fluro,
great pics there and solid training week. glad to hear you are able to get in some running too. You mention having your orthos adjusted? How are they doing that? I'm dealing with my own foot issues but nothing like what you are having to deal with...hope that all works out for you.
I know a little late on the bike vote but my vote is for the planet X- that bare carbon looks great!
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