Week 1 of 3: Run Focus 9/12/2007

Monday
Run: (1hr), 11.7km, 140bpm
4 x 10min easy
1 x10min Aet
1 x 10min MSS
HR was a little higher then normal. Other then that feeling good. Feet okay

Tuesday
Bike: (2hrs), 52.6km, 119bpm
1hr easy
20min hard (fartlek style). Sitting on around 43-44kph. Pushing a bigger gear at a high cadence today. Strength work.

Wednesday
Bike: (1:50), 52km, 132bpm
Straight into a steady ride. insert periods of work up to mod-hard.
av hr only 5bpm under Aet
Run: (7km), 37:52, 132bpm
very easy recovery run. Plan is to run over an hr tomorrow morning.

Thursday
Run: (40min), 7km, 124bpm
Had a few toilet issues and had to cut the run short. Will try and head out again this afternoon.
Run: (40min), 7.3km, 132bpm
10min w/u
3 x km repeats with a 1k easy jog
1. 4:24 (138bpm)
2. 4:05 (145bpm)
3. 3:48 (154bpm).
Ran a bit quicker then expected. Pleased with the pace. left foot was burning a little towards the end. May need to stop doing these if it gets worse.

Friday
Bike: (1.5hrs), 40km, 124bpm
Straight into this ride. Aimed to keep everything in the 120-130bpm range. Pushed the pace for the last 30min at Aet 136-140bpm.
Legs felt great


Saturday
Run: (1:11), 13km, 139bpm
It feels great to get my LSD run back up over 1hr again. feet were getting a little sore right towards the end. pace was really good. felt like I held my form well.

Sunday
Bike: (3.5hrs), 91km, 115bpm
2 hrs sleep Friday night, bachelor party sat night. I'm cooked. rode easy for the 1st 2hr, did a little MSS (140-145bpm) on the way home. It's been a busy weekend. No the best training wise.

Swim 0
Bike 8.5
Run 4:10
Other 1:00

Total 14:00
Summary
The weekend was a complete right off with work and a party to attend to. Not much sleep at all and this really made my lack of training show. Everything during the week went really well. My running is coming along nicely.