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Week ending 8/4/07
With the Cherry Blossom season upon us there has been alot of this being drunk of late........SAKE!
Those two little statues were bought in Sapa. North Vietnam near the chinese boarder in a very small remote village.
Monday
Swim (1hr), 3k,
500 free, 5-100, 10-50400 free, 4-100, 4-50, 200 free, 2-100, 2-50100, 100, 2-50. Not too comfortable with my stroke at the moment.
Tuesday
Run: (48min), 9k, av hr 129bpm. very easy run to the bike shop. Picked up some new cycling shoes, one size bigger, to try and give my toes some more room. Fingers crossed. Both achilles were quite sore at the start of this run. mmmmm
Wednesday
Bike: (1:43), 51k, av hr 122bpm. No choice this morning. Bailed on yesterdays ride because of the rain. Well it rained solidly on my new shoes. Crap all over them. Oh well. Main set 3 x 6min BG (53/11) 3min RI. Held around 38-39kph. Finished off with 30min of steady TT (lower range ie 130-135bpm).
Weights: (1hr), First session in the gym. I thought I kept everything light, but when I tried to walk down the stairs to leave, both quads just cramped up on me. I couldn't get down the stairs. It was so embarrassing.
Thursday
Run: (31min), 6k, av hr 132bpm. Legs really stiff after gym last night. Left achilles is still sore when I first wake up then it settles down. Run went well. No pain.
Yoga: (1:15). Good session tonight. I can definitely feel myself getting more and more flexible.
Friday
Bike: (1:53), av hr 113bpm. 30min easy then did a 10K TT at the bottom end of my steady zone. Nice tailwind made sitting on 38-40kph @ 130-135bpm feel easy. Rode around 120-125bpm for the rest of the ride. feeling stronger on the bike, av sp is climbing.
Swim: (1hr), 3k, It was abit crowded tonight with slow breatstrokers and not being allowed to overtake made it frustrating. Settled in to 25-50's of mainly drills and some harder efforts. Was doing my 50's just under 40sec which was pretty cool for 1st week back in the pool.
Gym: (1hr), whole body workout. Increased the weights slightly and kept the reps in the 15-25 range. squats, leg press, leg curls, calf raises. incline press, upright rows, lat pulldowns, biceps curls, tri ext, abs x3 sets
Saturday
Bike: (2:20), 60km, 113bpm. rode easy to Aet before swim. feeling fit on the bike
Swim: (1hr), 3k, did 8-100 breathing every 5(buoy). then various drills and 25m hard effort. Swiiming ha picked up already in 1 week
Sunday
Bike: (4:45) 140km, 130bpm., Man I was in the world of hurt today. The french guys decided to start up a paceline and it was on. I think we did around 3-4 laps of a 8k circuit. Av sp for this was 38kph and av hr was 157bpm. Boy my legs were shattered. Not used to the high end paceline work. Foot was quite numb and sore towards the end. Was searching for coke at the end of this ride
Total
Summary
A good week of training. Stroke feels better already. The bike is coming along nicely and the hard efforts on Sunday were a real shock to the system. Running was a little low but thats to be expected with the way my foot is.
Next week I'll enter into a slight recovery period just tov let the body absorb the last 2 weeks of training. May even do some TT efforts to start recording my progress on the bike and in the pool. This will probably be a 20k TT bike and a 500m TT swim.
fluro
Those two little statues were bought in Sapa. North Vietnam near the chinese boarder in a very small remote village.
Monday
Swim (1hr), 3k,
500 free, 5-100, 10-50400 free, 4-100, 4-50, 200 free, 2-100, 2-50100, 100, 2-50. Not too comfortable with my stroke at the moment.
Tuesday
Run: (48min), 9k, av hr 129bpm. very easy run to the bike shop. Picked up some new cycling shoes, one size bigger, to try and give my toes some more room. Fingers crossed. Both achilles were quite sore at the start of this run. mmmmm
Wednesday
Bike: (1:43), 51k, av hr 122bpm. No choice this morning. Bailed on yesterdays ride because of the rain. Well it rained solidly on my new shoes. Crap all over them. Oh well. Main set 3 x 6min BG (53/11) 3min RI. Held around 38-39kph. Finished off with 30min of steady TT (lower range ie 130-135bpm).
Weights: (1hr), First session in the gym. I thought I kept everything light, but when I tried to walk down the stairs to leave, both quads just cramped up on me. I couldn't get down the stairs. It was so embarrassing.
Thursday
Run: (31min), 6k, av hr 132bpm. Legs really stiff after gym last night. Left achilles is still sore when I first wake up then it settles down. Run went well. No pain.
Yoga: (1:15). Good session tonight. I can definitely feel myself getting more and more flexible.
Friday
Bike: (1:53), av hr 113bpm. 30min easy then did a 10K TT at the bottom end of my steady zone. Nice tailwind made sitting on 38-40kph @ 130-135bpm feel easy. Rode around 120-125bpm for the rest of the ride. feeling stronger on the bike, av sp is climbing.
Swim: (1hr), 3k, It was abit crowded tonight with slow breatstrokers and not being allowed to overtake made it frustrating. Settled in to 25-50's of mainly drills and some harder efforts. Was doing my 50's just under 40sec which was pretty cool for 1st week back in the pool.
Gym: (1hr), whole body workout. Increased the weights slightly and kept the reps in the 15-25 range. squats, leg press, leg curls, calf raises. incline press, upright rows, lat pulldowns, biceps curls, tri ext, abs x3 sets
Saturday
Bike: (2:20), 60km, 113bpm. rode easy to Aet before swim. feeling fit on the bike
Swim: (1hr), 3k, did 8-100 breathing every 5(buoy). then various drills and 25m hard effort. Swiiming ha picked up already in 1 week
Sunday
Bike: (4:45) 140km, 130bpm., Man I was in the world of hurt today. The french guys decided to start up a paceline and it was on. I think we did around 3-4 laps of a 8k circuit. Av sp for this was 38kph and av hr was 157bpm. Boy my legs were shattered. Not used to the high end paceline work. Foot was quite numb and sore towards the end. Was searching for coke at the end of this ride
Total
- Swim: 4:15
- Bike: 10:47
- Run: 1:19
- Yoga 1:15
- Gym: 2:00
Total 19:30
Summary
A good week of training. Stroke feels better already. The bike is coming along nicely and the hard efforts on Sunday were a real shock to the system. Running was a little low but thats to be expected with the way my foot is.
Next week I'll enter into a slight recovery period just tov let the body absorb the last 2 weeks of training. May even do some TT efforts to start recording my progress on the bike and in the pool. This will probably be a 20k TT bike and a 500m TT swim.
fluro
posted by Paul Fleuren at 8:56 am
3 Comments:
Paul
Good to see your progression. I've got a suggestion for TT in the pool. Even though the base isnt there yet, do 1k or 2k TT. Your 500m speed for an ironman is relatively unimportant. Do them straight...or try 4 times 500m with 30 sec between each 500. Say high to Katrina for me and Amanda. Hope to see you in July.
Cheers
John
Paul, adding to my last post...if you do 4 times 500m TT, try negatively splitting the second kilometre...this is a really good main set we did with Jamie T a while back. Do it every now & then & its a good indicator of progression.
John
Thanks Johny boy for calling me out on the 500m TT. Damm your making my life no easier ;-).
Your completely right though. Those 1k TT's can really hurt the lungs.
I'll have a go this Saturday and see how I fair.
We've booke a flight for the 13th July. See ya soon buddy.
fluro
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