Week ending 23/9/07

Monday
Swim: (40min), 1.5k
30min of drill and some hard 25's.
10min of dryland band work as per Davids suggestion. need to stop that elbow from dropping
Weights: (1hr)
Upper and lower body. High reps low weight

Tuesday
Bike: (1:20), 33km
TT at Aet: 20km, 35:15, av hr 137, av sp 34km/h.
Happy with this result. Once I can start averaging over 35km/h then I begin to move the length of the TT out further and further.
Swim: (30min) dryland workout
dryland swim session. Bought 3 types of bands and 30min's on the easiest level was tough

Wednesday
Massage: (1hr)Man I needed this
Bike: (1.5hr), 38km.
Easy spin to and from the foot docs.

Thursday
Run: (35min), 5km
Terrible run. My feet were on fire and I could only manage 5min blocks before I had to walk for 2-3 min. The new adjustments to my orthotics will need more time to get used to.

Friday

Saturday

Sunday


Total

Swim
Bike
Run

Week ending 16/9/2007

Week 2 of 3: Bike focus

I have 2 big BT sessions to complete this week. The first BT session is a Tuesday/Wednesday combo where I’ll ride 3 sessions in a little over 24hrs. My aim is to ride Tuesday morning 2hrs and then Tuesday afternoon for 1.5hrs. I’m then going to back this up again Wednesday morning with another 1.5hr ride. There’ll be no intensity inserted into any of these rides. The focus will be just riding at an easy pace and making sure I recover well, afterwards.
My second BT session for the week will be my long ride on Sunday. I’ll aim for 4-5hrs with 1-2 hrs of lower steady efforts (ie Aet -5bpm) broken up into 20min blocks. Once again the primary focus will be on addressing my fat burners and developing my endurance.
Everything else for the week will be centred around improving my economy and efficiency below Aet, with some small main sets focusing on Strength.
Monday
Swim: Pool closed for maintenance
Run: (40min). No hr, Just ran off RPE.
20min easy then 6 x 30sec strides with a 90sec RI

Tuesday
Triple bike session (BT 1)
Bike: (2hrs), 50km
easy spin for 1hr
High cadence work 120rpm for 1min, 2 min RI. x 5
I gear harder each time.
Bike: (1.15), 33km
SCR only kept hr right down and cadence up. Legs felt pretty good after this morning ride.

Wednesday
Bike: (1:45), 46km
aerobic ride. SCR. Kept the weight off the pedals and worked on efficiency as much as possible. Third ride in 24hrs and I'm feeling some pretty good deep fatigue.

Very Happy. 158k's of riding in just over 24hrs. This is a great way to support the weekend long ride. I will build this up to 3 x 2 hrs and eventually 180k's in just over 24hr period. I feel like I am addressing some good deep fatigue with this triple ride.

Thursday
Run: (33min), 6km
20min easy
(3min at Aet, 1min easy)
feet were only a 5/10 today. Changing things up helps.

Friday
Total rest day

Saturday
Bike: (3hrs), 75km,
Easy to aet ride. Working on soft pedalling as much as possible. Got to keep the pressure off my foot pads.
Run: (23min), 4km
2 laps of the park then 2 laps of the stairs. Felt much stronger running today. Although I need to get the HR down below 145bpm.
Swim: (1hr), 2km
200 W/U
drills
main set
500, 400, 300, 200, 100 20sec rest

Sunday
Bike: (4hrs), 110km.
5 laps of the warf.
3 laps easy. 1/2 lap BG and one whole lap BG.
Felt lousy for the first 2hrs of this ride (late night last night) but then came good towards the end.

Summary
Swim 1hr
Bike 12hrs
Run 1.5hrs
other 2hrs

Total: 16.5hrs

A good week this week. I'm hitting all my bike and run targets. Swimming is still a little down, but I'm not worried about that at this stage. The focus is on the bike.

Week end 9/9/07

Not sure how my training will be this week with school starting up again and also a Typhoon is expected to hit us on Thursday.

Week 1 of 3: Run Focus
Monday
Run: (30min), 5.5km. av hr 134bpm.
easy to Aet. Felt good running this mroning. Feet were pretty good. Form good.
No swim tonight caught up at work again.

Tuesday
Bike: (1:45), 48km, av hr 115bpm.
Did 45min easy then 45min of strength work. BG on the rollers and then some Aet (15min) TTing to finish off with. Solid ride
Run: (37:50), 7km, av hr 138bpm
9min on 1min walk for the entire run. In fact I'm going to stay with this protocol as it helps me settle down the burning feeling in my feet.
Very hard to keep hr down in this heat and running PM.

Wednesday
Bike: (1:05), 28km, av hr 112bpm.
easy to Aet -5bpm ride.
Things were getting pretty wet and slipperly out there this morning. Cyclone is supposed to be hitting us on Thursday.
Stetching: (20min)

Thursday
Run: (33min), 6km, av hr 136bpm.
Was smashed this morning with the rain but still had a lot of fun. Finsihed off with 6 x 30sec strides, 90 sec RI. feet don't like the bitumen!
Need to stay on the canals.

Friday
Typhoon today. No training and no work. Couldn't really do much other then to rid eit out

Saturday
Bike: (2.5hrs), av hr 121bpm, 68km.
Alan the ex world champ turned up this morning and when he does you know there are going to be some periods of hurt. Most of the ride was easy then we hit some short hard High end efforts in the last 20minutes. Finished off with a sprint.
Swim: (50min), All drill. david led a great session this morning. We focused on just getting a better feel through the water. I know where my weaknesses are
Run: (25min), av hr 155bpm. No matter what I tried my HR was through the rough. It was so hot and humid.

Sunday
Bike: (3:20), 87km, av hr 111bpm. Noel and I rode to Yokohoma this morning. easy ride out no efforts.Sat on approx 105-115bpm. On the return did 45min TT starting at lower steady and building to IMeffort (Aet). Was TTing very well today

Summary
Swim: (50min)
Bike: (8.40)
Run: (2:03)
Other (1:00)

Total:(12:33)

Hit all my bike and run targets this week. Missed some swim and weight sessions, so my hours were down a little. overall I was pleased with the week, especially on the bike. My feet are not great at the moment so I'll need to book in for another appointment soon.
next week is my bike focus.

fluro