week ending 27/5/07

Our campsite.














Photo
Here I am having to carry all the gear into our campsite. Being the only guy I was left with no choice.











This was part of a 3 hr walk we did from our campsite up to lake Yumoto. Along the way we experienced some beautiful scenery












Danielle, Mandy and myself having a break along the trail. Right under us were two fisherman, fly fishing.













It was relaxing watching these guys fishing. They were everywhere, situated in some pretty cool places












Once we reached the base of Lake Yumoto, we stopped in for a quick bite to eat. I can't say I rate these fish too highly. They were very metallically










Here are a few photos from a weekend camping trip up past Nikko. We were pretty high up and the tops of the mountains were still snow capped.
It was great to be able to get away and give the feet just a little more rest before I decide to start my bike focus.
Do you like the fish we had for lunch?
I can't say that my feet are really improving and I'm at a lost as to what I should be doing. I haven't run now for about 6weeks and my feet are still quite sore. Even when I ride I get alot of pins and needles amd sharp bruning sensations in both feet.

I'll try and update my training log tomorrow with some more pictures

fluro

Week ending 13/5/07

Photo
My grade 3 class



Monday
Swim: (1:10), 4km, 1k free
1k buoy
10-50 (25 fast, 25 easy)
800drill
200 free
Swimming those 2 x 1k's at the start was good. You can really tune into your stroke and B/L breathing.
Bike: (50min), 20k, easy spin to and from the pool


Tuesday
Run: (26min), 5km, av hr 130bpm. What a disaster. 3 weeks with zero running and my first run lasts for all of 8minutes before the burning started. I'll give it a 1-2 weeks for the orthotics to turn things around. If there is no more improvements I'll be off the the surgeon
Wednesday
Bike: (1:03), 29k, 114bpm. Rode easy (105-115bpm) for the first 45min, then I did 20min of lower steady (130-135bpm) on the way home. Legs are feeling great on the bike
Thursday
Yoga: (1:15). Man I needed this. Lower body was getting very tight, especially through the peroneals
Friday
Bike: (1.5hrs). 40km. Rode out to the foot doc and back.
Saturday
Bike: (3:20), 90km, av hr 120bpm. rode easy to Aet. Did a little steady in the middle of the ride and we finished off with one sprint finish. Hr hit 170bpm
Swim: (1:15), 4km.
1k mixed (free, drill, back)
1x100, 2x50 (breath every 4th stroke, hard)
1x100, 2x50 (breath every 5th stroke, hard)
drill for the rest of the session.
Sunday
Canned bike ride. Was supposed to do a hill session, but the left achilles just isn't ready enough to hit the hills. Went to the baseball Saturday without my orthotics in and woke up Sunday morning with very sore feet.





Swim 2:25
Bike 6:53
Run 0:26
Yoga 2:15


Total 12:00



A mixed recovery period for me this week. Didn't quite get in the number of sessions I wanted as I was busy with work. Still hit 12hrs which was the target.
Had to bail on Sundays ride as my feet were really sore. My foot doc put in two cork inserts and this seems to have relieved the pressure around my metatarsals but it is hurting everywhere else. At the baseball on Saturday night my feet were throbbing. I think I need to purchase bigger shoes as the orthotics and inserts are taking up quite a bit of room.
Next week I'll be back I'm for 18-22hrs again. Mainly swimming and riding. Need to hit a TT soon again on the bike to see how I'm progressing and when I get a chance I'll do another 500m TT in the pool. Once I start swimming sub 7min for 500m I'll increase my TT to 1km. On the bike once I can break 30min for 20k (ie 40kph) I'll increase that TT up to 30km.





fluro

Week ending 6/04/07

Monday
Total rest day
Stretching: (20min)
Tuesday
Bike (4.5hrs), 125km, av hr 116bpm. Did 3 hr straight, ducked home picked up the backpack then rode out to the foot podiatrist. Rode out along route 246 for 1.5hrs and then back. This road gets a little undulating so it good to do a little hill work. Coming home was fun, getting sucked along at 45+kph with the traffic.
Swim: (1:10), 3.5km,
20min easy.
10-100 on 1:40, coming in around 1:30. 5th and 10th hard (1:15 on both).
400m drill,
8-50 (4x50) negative split each 4. 45 down to 37sec. Did these on 1min.
400 drill,
200 cooldown
Wednesday
Bike: (1.5hrs), 30km, av hr 120bpm, Road out the the foot doctor and back. Had orthotics made. Will test out tomorrow. Rode mod-hard to hard on the way home. It was fun in peek hour traffic at 6pm
Stretching: (20min)
Thursday
Bike: (3hrs), 85km, av hr 114bpm. First ride in the new orthotics. They felt pretty good. Rode easy to Aet, with around 20min of steady in the middle.
Friday
Swim: (30min), Bailed out after 30min. Public holiday today and the pool was packed
Weights: (1hr). Upper body. Not to heavy, kept everything in the 10-15rep range.
Saturday
Bike: (3:06hrs), 90km, av hr 120bpm. Did laps around the palace before swimming. Easy to Aet with some mod-hard on the rises. Frederico(?) joined us, the guy is a 4 time world trackcycling champ (keiren event). Massive quads.
Swim: (1hr), 2.5km. Did mainly high end stuff. 15m spints, 25m sprints, 50m sprints. Finish off with a 100m timed. I came in on 1:11. very pleased with the time. progressing well in the pool at the moment. Also did around 15min of drill work in the 25m pool
Sunday
Bike: (2:31), 71km, av hr 119bpm.Had to battle the rain this morning. Was determined to crack 20hrs this week.
6min standing (30kph)
6min BG (38-40kph), 150bpm
6min TT (35-38kph), 145bpm (headwind).
Didn't have any pop today. Alot of volume tends to do that.
Stretching: (30min). Tight through the peroneals again. need to work on whole body stretching again.

Swim 3:40
Bike 14:40
Run 0
Stretch 1:20
Weights 1:00

Total 20:30

Summary
This is third time I have ever broken 20hrs in a week. It is also the easiest. I feel like I'm handling the volume and recovery much better now. It was a very balanced week for me with nothing too long just a good dose of consistency for the whole week. I felt like I could of done another 3-4 hrs all up but I purposely held myself back as I don't want to over do it. I did a nice little PB in the pool last Saturday. It was towards the end of the session and after riding 3hrs beforehand. I swam a 1:11 for 100m free. Push off the wall start.
I'll take 4-5 day easy this week and do some testing on the bike.
I've decided to try and start running again as I feel my achilles is at 99%. Will start out with 30minute runs and just progress from there.

fluro