I'm back

I'm back from my trip to Australia. I'll be posting photos regularly over the next few weeks.

While it is summer here in Tokyo my main focus until it starts to cool down will be the bike and swim. I'll gradually keep my running going and limit each session to around 30-40minutes until I'm sure my feet can handle the load.

In the meantime I'll continue to focus on building up my strength and endurance on the bike. I'll be mainly focusing on improving my technique in the pool.

C u soon.
fluro

Congratulations Kirk on completing another IM last weekend in Canada. I followed you around the course all night. Top effort. Looking forward to talking with you soon.

Training Thoughts and Ideas
Here is a very good articles which explains how to set up your training zones. It is a an easy read and explains clearly how you should go about improving your Ironman paces at Aet (up to the top of zone 1).

It also explains when, why and how you should train in zones 2,3,4,5a.

http://alancouzens.blogspot.com/


Monday
No training caught up at work til late.

Tuesday
Bike: (1.5hrs), 42km, av hr 115bpm. 30min easy
30 lower steady (30bpm)
30min SCR aiming 100rpm
feet weren't great. wore thongs all day yesterday and paid the price today
Swim: (30min), 1.5km. easy swimming working on B/L breathing and body rotation.

wednesday
Run: (32:19), 6km, av hr 132bpm.
Stayed on the canal today to try and avoid running on hard surfaces. This felt better then my previous effort.

Thursday
Bike: (1.5hrs) 41km, av hr 113bpm.
Easy to Aet spin.

Friday
Run: (31min), 6km, av hr 133bpm.
very sloppy run this morning. Struggling with sleeping and it affecting me in the morning. So humid here right now.
Had to work hard to try and hold form but it just wasn't happening

Saturday
Rained out
Sunday
Bike: (2.40), 70km, av hr 113bpm.
Rode out to thr warf. Did 2 laps easy and then 1 lap building up to lower steady.