week ending 29/04/07

Pictures
Elvis is in the house. These guys were a crack up.
Imperial palace gardens on a very nice warm day


Monday
Total rest day
Tuesday
Swim: (1:20), 4km, 25min easy free100, 200, 300, 400, negative split, 400, 300, 300, 100,
12 x 25m max effort on 1min 200 cooldown. Big main set on the ladder. Swimming is coming along but fatigue still sets in at around 50min mark.
Weights: (1hr) Upper body
Bike: (1.5hrs), 46km, av hr 127bpm. easy 30min W/U5 x 1min FT efforts (hitting around 43kph), 2min RI10min easy30min Steady10min 'stomps' with the traffic lights. Solid ride today. It's the first time I've been able to average over 30kph in tokyo. Achilles was okay foot was poor.



Wednesday
Total rest day
Thursday
Swim: (1hr), 3km. I can't remember what I did today. Brick session (S/B)
Bike: (1:09), 35.5km, av hr 133bpm. part of a swim bike brick. felt like I was riding with a tailwind the whole time. It was effortless sitting on 38-40kph. 10min warmup5min hard. 43-45kph (154bpm)6min standing6min BG (53/11)6min TT (38-40kph)Rode steady to mod-hard for the next 20min. Not sure if thechange of cleat position had anything to do with it, but I felt like I was on fire today.

Friday

Swim: (1hr), 3km. Not to motivated today. Did a mix of drills and then some 50-100's.

Saturday

Bike: (3:05), 85km, av hr 116bpm. Rode 2 hrs before swimming and then 1 hr after. All easy to Aet. Not ready to start inserting main sets here yet. That would wipe me too much at this stage.

Swim: (1hr), 3km, 200-400 w/u. ladder set with every second with buoy and neg split 100, 200, 300, 400, 300, 200, 100. Worked hard on this set and still got lapped by the fish (Dave) by the 500m mark. Damm he is quick, 200-300 cool down. 15min drill. learn't some butterfly today. Solid swim

Sunday

Bike: (4hrs), 119km. Rode out to Yokohoma. Bike battery went flat. So just relied on HR. Did around 1-2 hrs of steady. TT'ing well. Moving the ball of my foot in front of the pedal axle has given me some new found power of the bike especially in the TT position. Picked this tip up on cycling news.

Swim: 4:25

Bike: 9:45

Run: 0

Weights: 1:30

Stretching 1:00

Total: 16:30

Summary

Swimming fitness is improving every week. We start to aim for 4k sessions now. My bike strength has also improved alot recently with the changes I've made to my cleats. Achilles is about 80%. I'll probably take another 1-2 weeks off running and wait til I get my achilles feleing 100%. I don't want this injury to hamper my run training.

fluro