Sleep: 6-7 hours at best
***RACE DAY***
Woke up feeling excited and ready to go. Got some food on board including some nutri-grain, coffee, peanut butter toast + chia seeds, vit C, Vit B, guarana, Magnesium tablets (usual cocktail). Still very much dark as we drive into the transition area. Checked the bike, pumped the tyres - all good. Quick visit to the toilet and then start getting the wettie on. Walked down to the swim start as some daylight starts to appear. Final good lucks and goodbyes before entering the water - this is it! I am excited but fairly calm - its gonna be a big day.
Rabs gets everyone ready a bit early and someone in the crowd fires off an airhorn. The pros start swimming, Rabs calls them back but they are not stopping. The starting canon is fired and we are away!
The start of the swim is fairly rough and congested. I am only stroking quite slowly and remain relaxed. The crowd of swimmers starts to thin out as we round the first buoy. Feeling good and holding back a lot as planned.
I get a quick look at my watch as we complete Lap 1 - about 31mins - about perfect. Settle into the second lap. By now I am swimming in mostly clear water. The tides are helpful and conditions couldn't be better. Remain very relaxed through out the whole swim - decide I better put in a few hard strokes toward the end. Pop out of the water at a touch over 61mins - again right on schedule. Take my time getting the wettie off and heading into transition. T1 is hectic. Bodies everywhere and struggling to find some space to get organised. Volunteers have their hands up ready to help. I find a clear patch and go to work on transforming from a swimmer to a cyclist. Only problem is when my timing chip comes off - luckily the helpful volunteer see's this and we avoid a potentially disastrous situation.
Next up, one of my favourite parts of the whole day - heading out on the bike while you're still wet, heart is pumping, you couldn't feel more alive! Jump on the bike and head out for Lap 1.
Not sure where Bunky is and keep an eye out on the way out. Perfect conditions for Lap 1. All goes quite quickly. Get out to the turnaround and find Bunky isn't that far ahead. The pace is good, ahead of what I had planned. Get up Matthew Flinders Drive comfortably and head back into town - best part of the course, the 6-7K of rolling hills back into Port. The crowds are building and Bunky and I are having a ball getting cheers from supporters. One of the best feelings of the day! Through town to complete Lap 1. Head out for Part 2 again through fantastic crowds. Careful to keep the fuel and fluid up as needed. I end up a bit ahead of Bunky before losing him. Turned out he got a flat which sucked. Lap 2 rolls by pretty well. Pace has slowed but still feeling good and remain ahead of schedule. Coming back in to town the wind is starting to pick up. I have a new experience during the ride - I need a wee and manage to relieve myself while riding - takes some effort but am glad not to have to stop. Wasn't the last time this happened - I think I went about 5-6 times during the ride all up. A bit strange and hasn't happened on any of my long rides in training. Possibly overhydrated...?
Lap 3 starts well. Feeling good. Can feel the wind has picked up now. Make the most of it while its at my back heading out but not looking forward to the return journey. Pace still good first half of Lap 3 but second half becomes a battle. Struggling to maintain 27km/hr on the way home (pushing 33-34km/hr earlier). Careful not to hammer myself too much before the run and stick the head down and ride it out. Get up MFD for the third time keeping down on the aero bars - manage it OK. Legs getting heavier now and feeling just slight twinges of muscle spasm in my inside thighs + quads, especially when out of the saddle, which I try and avoid.
Roll into town feeling not too bad. Ends up a slower than planned bike leg by only a few minutes which is good going with that wind.
Getting off the bike and trying to run into T2 was a sensation I have never felt before. My feet and legs have gone to jelly, I can't feel my feet as they are almost completely numb. I hobble awkwardly as I pick up my run bag. Another volunteer is on hand to help. I make a request for my sunnies to be cleaned - such luxury never experienced during training! Again I take my time to make sure I've got everything. Even stop to do a few quick stretches. I visit the toilet as my tummy is feeling a little unsettled. Get some sunscreen slapped on, grab a drink and head out for final part of the day.
This is another highlight of the day - now through the swim and the ride and its down to the run which is what I do best (usually). I head out onto the run course with a beaming smile which has been on my face for most of the day so far. Again, cautious of pushing too hard, I try and settle into an even rhythm. I only manage a few mouthfuls of the warm Gu Brew Recovery drink I picked up. The tummy situation is not improving and I start to keep an eye out for a portaloo. I get through the first drinks station but am busting by the time I get out to Settlement Point. I can feel a mixed-up soup of gatorade, water, gels, powerbars, chomps, banana all sloshing around. Possibly I have taken too much on board or what is in there isn't being digested properly. This run-toilet-run cycle continues for most of the first lap. I am annoyed it is happening as my legs feel OK and I feel pretty good otherwise. I keep taking gels and sips of gatorade, each getting less and less appertising by the minute. One problem I'm having is my left foot is numb and its not improving. I stop and loosen my laces at one point to try and fix it but no good. Its not until after yet another toilet stop well into the 2nd lap that it goes away.
I have a problem figuring out my pace, as my watch is reading the overall time and the lap times I have been keeping. I struggle to see many KM markers so I am going 45-60mins sometimes without getting a marker to see how I'm doing. Not that it makes for good reading anyway with all these toilet stops.
I keep re-evaluating where I am and likely finishing times based on how long to go and what sort of shape I'm in. These estimates gradually blow out further and further as the run progresses.
A good feeling to get the first yellow scrunchie meaning 1 lap is down. Lap 2 goes by and although I am still having toilet stops I find some better rhythm and start passing a few people. I am feeling good about things and optimistic of an OK run time. Getting that 2nd orange scrunchie is another of the day's highlights.
This changes dramatically soon after passing the 30K marker. The stretch out to Settlement Point is hot, no trees and sheltered from the wind. Running is now losing its fun as it becomes harder to keep a decent sort of pace going. Finally I reach the turnaround, and use the blue portaloo once again. I didn't pick up my special needs drinks as I couldn't face drinking something that has been left out in the sun all day in a plastic bag. I turn to flat cola and get a good kick out of it, well it is much more palatable anyway. It takes a lot of self-encouragement to get going again and I reach my lowest point of the day heading back along the Settlement Point stretch, knowing I am almost there but at the current slow pace and all-over body ache, it feels like the finish is a long, long way away. I am desperate to get back into town and see my cheer squad to get some sort of a physical and mental boost. It is that thought that pushes me to along. I am now fighting, unsuccessfully, the battle to not walk. Even on the stretches between the aid stations I am now occasionally using walking as my means of transport. I am comforted to pass Tony Abbott heading out the other way with 1 or 2 less scrunchies that what I have (couldn't say for sure). I give him a mumbled word of acknowledgement/encouragement which draws a similar vague verbal acknowledgement back towards me.
Coming back in I pass a fellow runner who is lying flat on her back under a tree,with a volunteer helping out, and looking increasingly concerned. Things are starting to get a bit ugly.
I finally make it back to civilisation. A young girl at the drinks station offers 'cola or ice'. I could kiss her as that is just the combination I'm looking for. Another girl hands me a giant chunk of ice which I use to melt over my legs and neck, quite proud of myself for thinking to try that as it feels good. I dream of a giant ice bath to jump into to provide more relief.
I catch up with my support team and stop for hugs/kisses/handshakes any sort of contact to help get me going for the final 7-8K. Running hasn't got any easier but the crowds in the next section certainly seem to carry you along a bit. Seeing people running the opposite direction with the coveted yellow and orange scrunchie combo gives me hope that this thing will finish soon. I cheer them on to their finish and am struck by how incredibly well most of them seem to be running. I can't understand how they are doing it and in my current state of shuffle/walk/jog, I struggle to see how I could be running like that anytime soon. One last toilet stop at the town beach aid station - I think I must have tried every single portaloo on the course. The small rise up from Town Beach feels like a steep climb now, I reluctantly walk it. But get cheers going up from another pocket of loyal fans. I start running again until the next hill, up from Oxley Park - which feels like a mountain now. I walk/jog up it. Joking with other competitors that is like the Madison Cycle Race where team-mates sling each other along the track. I pass Bunky heading the other way, still with another lap to do. We appreciate the giant sign 'Born 2 Run'. I comment that it should be corrected to say 'Born to Run/Walk'. Make it to the top of the hill and the turnaround. Thanking the volunteers for their great work along the way. Both thankful for their efforts and glad that I won't be seeing them again! The body is still trying to convince me that walking is the sensible option. I'm keen to make the most of the downhill so fight this urge and splutter into a jog. I walk once more heading up a small rise and then with 2-3K to go I find a strong pull takes over me and I am able to find some semblance of running legs. Suddenly with only minutes reamining of what has been a day-long ordeal, it doesn't feel as hard. The crowd is awesome. They are pumped for you to be finishing soon, but equally pumped for the guy that doesn't have a scrunchie yet and looks like he might be out here for a good part of the night. The footpath along the caravan park is full of chalk writing. Every second message appears to be for David. I run with a few Davids. It seems like every 2nd person is a David. I form a deep bond with my 2-scrunchie brethren who are also feeling the pull to the finish. It is smiles all round. With a little over 1K to go I am overcome with emotion as to what is about to be completed. The legs are ticking over, I have a few little cramps trying to bite but am almost floating. A big group of Maitland Tri Club members give me a big shout - they have been a massive help all day. The $55 I spent on the MTC Top has been worth every cent.
I round the last few corners and start to gear up for the chute. My favourite volunteer is standing at the head of the chute inviting the 2-scrunchie wearer to come on down. I high 5 him passionately and even give him a pat on the arse for his troubles. This is it. The emotion of it all hits me. Tears start welling up. I hear the cheers of my sister Ali and Dad on the side of the chute. I stop to kiss and hug them. Then continue down the runway for the final handful of metres before giving it the hands up to the sky salute as crossing the finish line. Rabs is on the mic I think, I don't remember many details. I see Gab and the support crew waiting at the fence. I am spent. I am speechless. Simply amazing.
Wednesday, April 7, 2010
Day 6, Week 12
Sleep: 9 hours (good sleep)
Training - 1 session - easy ride (7K, 20mins) + quick splash on the swim course
Raceday Eve - getting pretty pumped now. Sorted some more stuff out in the morning before heading into town for a quick swim followed by the Race Briefing.
Back home again to finish sorting the gear bags and bikes. Rode back into town to check the bags/bike in then home to relax some more. Big meal of pasta for dinner. Great to have Dad down as well.
Pretty early to bed ~8:30pm to get some sleep before a very early start. Struggled to get to sleep initially as too excited. Finally managed to drop off and get some sleep...
Training - 1 session - easy ride (7K, 20mins) + quick splash on the swim course
Raceday Eve - getting pretty pumped now. Sorted some more stuff out in the morning before heading into town for a quick swim followed by the Race Briefing.
Back home again to finish sorting the gear bags and bikes. Rode back into town to check the bags/bike in then home to relax some more. Big meal of pasta for dinner. Great to have Dad down as well.
Pretty early to bed ~8:30pm to get some sleep before a very early start. Struggled to get to sleep initially as too excited. Finally managed to drop off and get some sleep...
Day 5, Week 12
Sleep: 9 hours
Training: 1 session - Easy Run (3K, 15mins)
Woke up and took the dog for a quick run. Legs feeling good now. Getting ready for raceday to come.
Drove up to Port to pick up my sis and niece who had travelled from Darwin to support - awesome to have them here.
Checked in to our friends place - Bunky is also doing IM. Good to be able to get ready together and make sure we don't forget anything. Went into the Expo to register and soak up the atmospere. People and bikes everywhere. Pretty good setup. Once registered, headed home to relax and get a few things ready.
Carb party for dinner - good gee-up. Bring it on...!
Training: 1 session - Easy Run (3K, 15mins)
Woke up and took the dog for a quick run. Legs feeling good now. Getting ready for raceday to come.
Drove up to Port to pick up my sis and niece who had travelled from Darwin to support - awesome to have them here.
Checked in to our friends place - Bunky is also doing IM. Good to be able to get ready together and make sure we don't forget anything. Went into the Expo to register and soak up the atmospere. People and bikes everywhere. Pretty good setup. Once registered, headed home to relax and get a few things ready.
Carb party for dinner - good gee-up. Bring it on...!
Day 4, Week 12
Sleep: 8 hours
Training: 1 session - Easy Run 4.5K (20mins)
Packed everything up for Port this morning. Starting to get excited. Lots to remember to pack, but managed to get it all in.
Had to head out to do a clinic before getting back home quickly.
Headed up the road to our usual stopover at Harrington. Snuck out for a quick run to stretch the legs when we got there. Feeling good. Pasta for dinner and ready for a good sleep.
Training: 1 session - Easy Run 4.5K (20mins)
Packed everything up for Port this morning. Starting to get excited. Lots to remember to pack, but managed to get it all in.
Had to head out to do a clinic before getting back home quickly.
Headed up the road to our usual stopover at Harrington. Snuck out for a quick run to stretch the legs when we got there. Feeling good. Pasta for dinner and ready for a good sleep.
Day 3, Week 12
Sleep: 9 hours
Training: 0 sessions - Rest Day
Again a fairly quiet day catching up on work and jobs. Booked in for a massage in the morning. Was just what I needed. Probably should have had it more regularly through-out training. Felt great after. Drove out to Singleton in the afternoon to look at some houses. Still resting the legs up and wearing Skins constantly but they are coming good.
Training: 0 sessions - Rest Day
Again a fairly quiet day catching up on work and jobs. Booked in for a massage in the morning. Was just what I needed. Probably should have had it more regularly through-out training. Felt great after. Drove out to Singleton in the afternoon to look at some houses. Still resting the legs up and wearing Skins constantly but they are coming good.
Day 2, Week 12
MY BIRTHDAY!!!
Sleep: 9 hours
Training: Easy Ride (14K, 30mins)
Would have to say this is the highest level of fitness I have had on my birthday, ever! Sadly, didn't have the day off work. Had to head to Sydney for a quick session and then turn around drive back. Got out for a ride on the new birthday wheels in the arvo - feeling great. Legs improving but still tight.
Out for birthday dinner at Carrington Place - great food, held off on a birthday drink though. Plan to make up for it after IM.
All up a great relaxing birthday.
Day 1, Week 12
Sleep: 8 hours
Training: 0 sessions - Rest Day
Fairly uneventful day spent up in the Valley working for most of it. Legs feeling sore after the weekend Tri. Probably not what you want in the taper week. Hoping the Skins, stretching and dencorub will go to work to loosen things up.
Training: 0 sessions - Rest Day
Fairly uneventful day spent up in the Valley working for most of it. Legs feeling sore after the weekend Tri. Probably not what you want in the taper week. Hoping the Skins, stretching and dencorub will go to work to loosen things up.
Monday, April 5, 2010
Day 7, Week 11
Sleep: 7 hours
Training: 2 sessions - Olympic Distance Tri and Team swim (500m)
Up in the dark to head down for the Sparke Helmore OD Tri. Felt good in the swim (no wetsuits) and enjoyed the ride while taking it cautiously on the bends. Felt good heading out on the run and pushed it coming home to post a sub 2hr13 overall OD debut. Pumped with the result but may have been guilty of going a bit too hard for a 'training' session.
Relaxed in the afternoon and tried to rest the legs up. Really enjoyed the OD Tri and keen to give another one a crack sometime.
Weekly Summary: 10 sessions - 4 swims (7.5K), 4 rides (148K), 2 runs (20K); Total time: 9hrs20; Total Mileage: 192K
Training: 2 sessions - Olympic Distance Tri and Team swim (500m)
Up in the dark to head down for the Sparke Helmore OD Tri. Felt good in the swim (no wetsuits) and enjoyed the ride while taking it cautiously on the bends. Felt good heading out on the run and pushed it coming home to post a sub 2hr13 overall OD debut. Pumped with the result but may have been guilty of going a bit too hard for a 'training' session.
Backed up for a team swim (wetsuits allowed this time). Felt much harder as it was a sprint but glad to have done it. Ended up winning the mixed corporate teams category.
Relaxed in the afternoon and tried to rest the legs up. Really enjoyed the OD Tri and keen to give another one a crack sometime.
Weekly Summary: 10 sessions - 4 swims (7.5K), 4 rides (148K), 2 runs (20K); Total time: 9hrs20; Total Mileage: 192K
Day 6, Week 11
Sleep: 7 hours
Training: 2 sessions - Ride 60K and ride 9K (2hrs17 and 20mins)
Out for a ride early heading towards Morpeth. Was going along nicely when I heard a strange noise come from the bike. Stopped to see what had happened only to find a busted spoke on the back wheel. Immediately thanked my good fortune for this happening now and not during the race tomorrow or worse still, on the roads of Port Mac. Summed up the situation and ended up snapping the broken spoke off and riding back to Newy with a wobbly but functioning wheel.
Called in at the bike shop - Two Wheel Industries to discuss my options. Started leaning towards getting a new set of wheels. Got talked in to a pair of shiny new Mavic Ksyrium Equipes - an early birthday present.
So the run off the bike idea was scrapped. But I did get out late in the day for a short ride to test the new wheels and man are they awesome. Didn't realise how much smoother and easier new wheels could make the ride feel. Loving them already and looking forward to giving them a spin at the Tri in the morning.
Training: 2 sessions - Ride 60K and ride 9K (2hrs17 and 20mins)
Out for a ride early heading towards Morpeth. Was going along nicely when I heard a strange noise come from the bike. Stopped to see what had happened only to find a busted spoke on the back wheel. Immediately thanked my good fortune for this happening now and not during the race tomorrow or worse still, on the roads of Port Mac. Summed up the situation and ended up snapping the broken spoke off and riding back to Newy with a wobbly but functioning wheel.
Called in at the bike shop - Two Wheel Industries to discuss my options. Started leaning towards getting a new set of wheels. Got talked in to a pair of shiny new Mavic Ksyrium Equipes - an early birthday present.
So the run off the bike idea was scrapped. But I did get out late in the day for a short ride to test the new wheels and man are they awesome. Didn't realise how much smoother and easier new wheels could make the ride feel. Loving them already and looking forward to giving them a spin at the Tri in the morning.
Friday, March 19, 2010
Day 5, Week 11
Sleep: 7.5 hours
Training: 0 sessions - Rest Day
Up early for work again over at Mayfield. Had it wrapped up by late morning. Into the office to catch up on a few things then Happy Weekend! Home to watch some cricket and chill out a bit. Tried making some Iskiante (Chia Fresca) which is Chia seeds, lime juice, sugar and water. Meant to be full of nutritional goodness and the secret weapon of the Rarahmari (refererence to the book 'Born to Run'. Can't hurt to try anyway...
Headed along to a work function at Balance Gym. Did some aqua-aerobics and fitted in a quick 500m easy swim before trying out the ice bath and spa. Barbie for dinner.
Training: 0 sessions - Rest Day
Up early for work again over at Mayfield. Had it wrapped up by late morning. Into the office to catch up on a few things then Happy Weekend! Home to watch some cricket and chill out a bit. Tried making some Iskiante (Chia Fresca) which is Chia seeds, lime juice, sugar and water. Meant to be full of nutritional goodness and the secret weapon of the Rarahmari (refererence to the book 'Born to Run'. Can't hurt to try anyway...
Headed along to a work function at Balance Gym. Did some aqua-aerobics and fitted in a quick 500m easy swim before trying out the ice bath and spa. Barbie for dinner.
Day 4, Week 11
Sleep: 8 hours
Training: 1 session - Swim (2K)
Drove up to Nelson Bay for a work session. Was overcome by the appealing clear blue nature of the water that I went for a swim while I was there. Actually went and bought a pair of swimmers from the local surf shop as I hadn't packed any. A really beautiful swim in clear water that reminded me why I've been doing all this training - for the love of getting outside and soaking the world up! Combined the swim with a brief barefoot jog on the sand. Coffee and caught up on some work after before heading home.
Some telly after dinner and bed. Oh, and fitted the new Cateye bike computer as well. Keen to take it for a spin.
Training: 1 session - Swim (2K)
Drove up to Nelson Bay for a work session. Was overcome by the appealing clear blue nature of the water that I went for a swim while I was there. Actually went and bought a pair of swimmers from the local surf shop as I hadn't packed any. A really beautiful swim in clear water that reminded me why I've been doing all this training - for the love of getting outside and soaking the world up! Combined the swim with a brief barefoot jog on the sand. Coffee and caught up on some work after before heading home.
Some telly after dinner and bed. Oh, and fitted the new Cateye bike computer as well. Keen to take it for a spin.
Day 3, Week 11
Sleep: 8 hours
Training: 2 sessions - Ride (30K) and Run (10K)
Enjoyed a bit of a sleep-in. Out on the bike on another beautiful Autumn morning. The ride included a few intervals. Followed this up with a steady run which turned into a time trial around the local 10K loop. Came home very strong in just under 41mins which I was very happy with.
Ran a bit tight leaving for Sydney to run another training course but made it OK.
Drove back up the road. Another quiet night and another good sleep required.
Training: 2 sessions - Ride (30K) and Run (10K)
Enjoyed a bit of a sleep-in. Out on the bike on another beautiful Autumn morning. The ride included a few intervals. Followed this up with a steady run which turned into a time trial around the local 10K loop. Came home very strong in just under 41mins which I was very happy with.
Ran a bit tight leaving for Sydney to run another training course but made it OK.
Drove back up the road. Another quiet night and another good sleep required.
Day 2, Week 11
Sleep: 7 hours
Training: 2 sessions - Swim (2K) and Ride (28K)
Up very early to get out to the clinic. Drove back into the office for a couple of meetings after lunch. Got away in the arvo to train. Beautiful day and the Merewether Baths looked a treat. Enjoyed an easy 2K swim (~44mins).
Got home and onto the bike for another cruise around the Sparke Helmore Tri course in preparation for Sunday's race. Did 3.5 laps taking around 57mins. Conditions much improved compared to the same ride last week.
Dinner and bed.
Training: 2 sessions - Swim (2K) and Ride (28K)
Up very early to get out to the clinic. Drove back into the office for a couple of meetings after lunch. Got away in the arvo to train. Beautiful day and the Merewether Baths looked a treat. Enjoyed an easy 2K swim (~44mins).
Got home and onto the bike for another cruise around the Sparke Helmore Tri course in preparation for Sunday's race. Did 3.5 laps taking around 57mins. Conditions much improved compared to the same ride last week.
Dinner and bed.
Day 1, Week 11
Sleep: 7.5 hours
Training: 0 sessions - Rest Day
Up early. Work in Hunter Valley. Stayed over in Singleton. Enjoyed another training-free day.
Not much else to report. Aiming for a decent night's sleep until the 5am alarm goes off in the morning.
Training: 0 sessions - Rest Day
Up early. Work in Hunter Valley. Stayed over in Singleton. Enjoyed another training-free day.
Not much else to report. Aiming for a decent night's sleep until the 5am alarm goes off in the morning.
Day 7, Week 10
Sleep: 8 hours
Training: 1 session - Club sprint triathlon (400/15/4)
Good up at a fairly civilised hour for the day of a race. Saw the sun rise over the sea again - beautiful! Alot of rain over night but again clearing as the day broke.
Headed down to sign on to the Forster Tri club monthly race. Turned out to be a good hit-out. I took it fairly easy on the swim, and exercised caution in the ride in the wet conditions. But stormed home on the run - snaring the fastest run split of the day and what was a new PB for 4K I'm sure (12min53). All up finished in a tick under 46mins.
2 great sessions this weekend, timed nicely 2 weeks out from race day.
Enjoyed post-race coffee at the beach. Drove back to Newy in the evening with another training week behind me.
Weekly summary: 8 sessions - 2 swims (3.4K), 3 rides (175K), 5 runs (53K); Total time: 11hrs40; Total Mileage: 233K
Training: 1 session - Club sprint triathlon (400/15/4)
Good up at a fairly civilised hour for the day of a race. Saw the sun rise over the sea again - beautiful! Alot of rain over night but again clearing as the day broke.
Headed down to sign on to the Forster Tri club monthly race. Turned out to be a good hit-out. I took it fairly easy on the swim, and exercised caution in the ride in the wet conditions. But stormed home on the run - snaring the fastest run split of the day and what was a new PB for 4K I'm sure (12min53). All up finished in a tick under 46mins.
2 great sessions this weekend, timed nicely 2 weeks out from race day.
Enjoyed post-race coffee at the beach. Drove back to Newy in the evening with another training week behind me.
Weekly summary: 8 sessions - 2 swims (3.4K), 3 rides (175K), 5 runs (53K); Total time: 11hrs40; Total Mileage: 233K
Day 6, Week 10
Sleep: 7 hours
Training: 1 session - Ride/Run brick (122K/6.5K)
Got up early to drive up toand park at the south end of the bike course. Was concerned as it was dark, cold and wet. But on cue the rain stopped as soon as it became light so I headed up the road to Port. Turned out to be a beautiful morning and I was blessed by seeing a stunning sun-rise. Completed 2 laps of the Ironman bike course (4hrs08). Had forgotten how uneven and bumpy a lot of the road is. Feeling good that I can get through it OK on the day.
Jumped off the bike and did a solid 30min out and back run in the sparkling new DS Trainers (15 series). Felt good and keeping an eye on maintaining good technique. Looking forward to race day...!
Drove back to Harrington after. Hung out at the beach in the arvo. Headed down to Forster that night for dinner out. Stayed at a beautiful house overlooking the Pacific Ocean - you could just sit and stare out to sea for hours.
Training: 1 session - Ride/Run brick (122K/6.5K)
Got up early to drive up toand park at the south end of the bike course. Was concerned as it was dark, cold and wet. But on cue the rain stopped as soon as it became light so I headed up the road to Port. Turned out to be a beautiful morning and I was blessed by seeing a stunning sun-rise. Completed 2 laps of the Ironman bike course (4hrs08). Had forgotten how uneven and bumpy a lot of the road is. Feeling good that I can get through it OK on the day.
Jumped off the bike and did a solid 30min out and back run in the sparkling new DS Trainers (15 series). Felt good and keeping an eye on maintaining good technique. Looking forward to race day...!
Drove back to Harrington after. Hung out at the beach in the arvo. Headed down to Forster that night for dinner out. Stayed at a beautiful house overlooking the Pacific Ocean - you could just sit and stare out to sea for hours.
Day 5, Week 10
Sleep: 8 hours
Training: 1 session - Run (17K)
Up early for work training in Mayfield. Enjoyed an early finish though.
So, went for a longer run out around Merewether Baths, Glenrock and Fernleigh Track (1hr30). Took it fairly slow and steady but felt good.
Rested up for the rest of the day. Headed out to Singleton to look at a house before driving up to Harrington for the night. Good to be back on the lower North Coast. Up early for a ride on the Ironman course in Port in the morning.
Training: 1 session - Run (17K)
Up early for work training in Mayfield. Enjoyed an early finish though.
So, went for a longer run out around Merewether Baths, Glenrock and Fernleigh Track (1hr30). Took it fairly slow and steady but felt good.
Rested up for the rest of the day. Headed out to Singleton to look at a house before driving up to Harrington for the night. Good to be back on the lower North Coast. Up early for a ride on the Ironman course in Port in the morning.
Day 4, Week 10
Sleep: 12 hours (needed it!)
Training: 1 session - Ride (40K)
Enjoyed a massive sleep-in. Headed out to do the onsite clinic and made it home in time to get out for a ride. Managed to ride the Olympic Distance Tri bike course (5 laps) close to home. Was very windy and a bit wet. Took 1hr26 all up. Good hit-out esp with the conditions.
Dinner and bed.
Training: 1 session - Ride (40K)
Enjoyed a massive sleep-in. Headed out to do the onsite clinic and made it home in time to get out for a ride. Managed to ride the Olympic Distance Tri bike course (5 laps) close to home. Was very windy and a bit wet. Took 1hr26 all up. Good hit-out esp with the conditions.
Dinner and bed.
Day 3, Week 10
Sleep: 7 hours
Training: 1 session - Run (11.5K)
Got up in the dark again. Feeling very tired. Almost didn't bother training. Did an Intervals session (6x800s) on the Athletics Track. Felt good. All up ran for 60mins.
A repeat work day to yesterday before the drive back up the road to Newy.
Definitely needed to get to bed early tonight as starting to feel run down.
Training: 1 session - Run (11.5K)
Got up in the dark again. Feeling very tired. Almost didn't bother training. Did an Intervals session (6x800s) on the Athletics Track. Felt good. All up ran for 60mins.
A repeat work day to yesterday before the drive back up the road to Newy.
Definitely needed to get to bed early tonight as starting to feel run down.
Day 2, Week 10
Sleep: 6.5 hours
Training: 2 sessions - Run (13K) and Swim (3K)
Up in the dark to go for a run around Homebush Bay and the Olympic Park (64mins).
Work out near Homebush all day. Finished work and headed to the aquatic centre. Had a good swim for 70mins.
Dinner and tried to get to bed a bit earlier.
Training: 2 sessions - Run (13K) and Swim (3K)
Up in the dark to go for a run around Homebush Bay and the Olympic Park (64mins).
Work out near Homebush all day. Finished work and headed to the aquatic centre. Had a good swim for 70mins.
Dinner and tried to get to bed a bit earlier.
Day 1, Week 10
Sleep: 7.5 hours
Training: 0 sessions - Rest Day
Standard work day up in the valley. Enjoyed a day of rest from training.
Travelled to Sydney in the evening, so would have struggled to fit any training in anyway.
Training: 0 sessions - Rest Day
Standard work day up in the valley. Enjoyed a day of rest from training.
Travelled to Sydney in the evening, so would have struggled to fit any training in anyway.
Sunday, March 7, 2010
Day 7, Week 9
Sleep: 7.5 hours
Training: 1 session - Run (28.3K)
Up at 6 to get ready for my final serious long run of the campaign. Another beautiful morning made it a easy to be out amongst it. Steady first hour or so and then came home strong. Felt pretty good through-out (2hrs20). Am a big fan of Blueberry Pomegranite Gu Brew and Blackcurrant Powerade after trying them over the past 2 days.
Out for brunch with friends back at Lake Mac and then coffee and banana bread with some other friends after.
Got some free physio treatment for my manky osteoarthritic big toes. Rest in the arvo.
End of week summary: 9 sessions - 4 swims (8K), 2 rides (189K), 3 runs (72K). Total time 14hrs40; Mileage 270K.
Training: 1 session - Run (28.3K)
Up at 6 to get ready for my final serious long run of the campaign. Another beautiful morning made it a easy to be out amongst it. Steady first hour or so and then came home strong. Felt pretty good through-out (2hrs20). Am a big fan of Blueberry Pomegranite Gu Brew and Blackcurrant Powerade after trying them over the past 2 days.
Out for brunch with friends back at Lake Mac and then coffee and banana bread with some other friends after.
Got some free physio treatment for my manky osteoarthritic big toes. Rest in the arvo.
End of week summary: 9 sessions - 4 swims (8K), 2 rides (189K), 3 runs (72K). Total time 14hrs40; Mileage 270K.
Day 6, Week 9
Sleep: 8 hours
Training: 2 sessions - Swim (3.8K) and Ride (126K)
Woke up at 5:30am out of habit. Left at 6:30am for an easy spin to Lake Macquarie to register for the Across the Lake swim. Beautiful morning for it.
Got the wetsuit on got under way soon after 9:30am. Was lucky to have a support crew guiding my passage across the lake. Felt great early on. Had to work hard to stay focussed during the middle section and finished off pretty strong. Was very happy with a time of 61mins30. Felt pretty knackered at the finish but stoked to have achieved my goal time.
Next up, a ride around the Lake. Found it touch early on as still recovering from the swim. Settled into a decent rhythm and kept the fluids/energy levels up. Got around the Lake in 2hrs40, then finished off riding home. Total riding time 4hrs25.
Fell into the pool at home and caught up on some calories. Watched the Tahs win the rugby and headed to bed.
Training: 2 sessions - Swim (3.8K) and Ride (126K)
Woke up at 5:30am out of habit. Left at 6:30am for an easy spin to Lake Macquarie to register for the Across the Lake swim. Beautiful morning for it.
Got the wetsuit on got under way soon after 9:30am. Was lucky to have a support crew guiding my passage across the lake. Felt great early on. Had to work hard to stay focussed during the middle section and finished off pretty strong. Was very happy with a time of 61mins30. Felt pretty knackered at the finish but stoked to have achieved my goal time.
Next up, a ride around the Lake. Found it touch early on as still recovering from the swim. Settled into a decent rhythm and kept the fluids/energy levels up. Got around the Lake in 2hrs40, then finished off riding home. Total riding time 4hrs25.
Fell into the pool at home and caught up on some calories. Watched the Tahs win the rugby and headed to bed.
Day 5, Week 9
Sleep: 7.5 hours
Main activity: work, training and rest
Training: 1 session - Run (20K)
Yet another early start for work but this time only had to travel to Mayfield. Finished up and came home to take the dog for a walk.
Then get kitted up for a run. Still very windy. Ran up to Charlestown and back. Started not feeling all that energised but finished strong and pushed a good pace for the second half (1hr35 in total).
Caught up on some jobs in the arvo and enjoyed a light beer or two before dinner and early to bed.
Main activity: work, training and rest
Training: 1 session - Run (20K)
Yet another early start for work but this time only had to travel to Mayfield. Finished up and came home to take the dog for a walk.
Then get kitted up for a run. Still very windy. Ran up to Charlestown and back. Started not feeling all that energised but finished strong and pushed a good pace for the second half (1hr35 in total).
Caught up on some jobs in the arvo and enjoyed a light beer or two before dinner and early to bed.
Day 4, Week 9
Sleep: 7 hours
Main activity: work, travel and training
Training: 2 sessions - Swim (1K) and Ride (63K)
Another fairly early start to drive out to the valley for work appointments. Managed to get back to Newy in time to get out for some training. Picked up the bike on the way after a service.
Wanted to try the wetsuit out again before Sat so had a swim down at Merewether Baths. Had forgotten how much assistance they give. Felt good through-out (18min30). Hopefully I can keep it together for the Across the Lake Swim on Sat.
Followed the swim with a ride out around Minmi and Wallsend. Very windy which made conditions tough but happy overall (2hr06). Nudged 70km/h going downhill with a decent tail-wind coming home.
Dinner and early to bed.
Main activity: work, travel and training
Training: 2 sessions - Swim (1K) and Ride (63K)
Another fairly early start to drive out to the valley for work appointments. Managed to get back to Newy in time to get out for some training. Picked up the bike on the way after a service.
Wanted to try the wetsuit out again before Sat so had a swim down at Merewether Baths. Had forgotten how much assistance they give. Felt good through-out (18min30). Hopefully I can keep it together for the Across the Lake Swim on Sat.
Followed the swim with a ride out around Minmi and Wallsend. Very windy which made conditions tough but happy overall (2hr06). Nudged 70km/h going downhill with a decent tail-wind coming home.
Dinner and early to bed.
Day 3, Week 9
Sleep: 7 hours
Main activity: work and travel
Training: 0 sessions (Rest Day)
Running work training sessions in Sydney most of the day. Got back to Newy around 5:30pm and opted to make it a rest day. A bit frustrating but probably a good thing to allow the body a rest.
Enjoyed a beer and a small party at home to celebrate the end of Febfast.
Main activity: work and travel
Training: 0 sessions (Rest Day)
Running work training sessions in Sydney most of the day. Got back to Newy around 5:30pm and opted to make it a rest day. A bit frustrating but probably a good thing to allow the body a rest.
Enjoyed a beer and a small party at home to celebrate the end of Febfast.
Day 2, Week 9
Sleep: 7 hours
Main activity: work and travel
Training: 2 sessions - Swim (1K) and Run (23.6K)
Early start for the onsite clinic. Back to the office to sort out some things after lunch. Got away for some training by mid arvo. Caught the ferry over to Stockton and did a swim/run. Felt good on the swim (19mins) and really good on the run home (1hr42). Happy with the pace as well.
Squeezed in some dinner before driving to Sydney ready for work in the morning.
Main activity: work and travel
Training: 2 sessions - Swim (1K) and Run (23.6K)
Early start for the onsite clinic. Back to the office to sort out some things after lunch. Got away for some training by mid arvo. Caught the ferry over to Stockton and did a swim/run. Felt good on the swim (19mins) and really good on the run home (1hr42). Happy with the pace as well.
Squeezed in some dinner before driving to Sydney ready for work in the morning.
Day 1, Week 9
Sleep: 7 hours
Main activity: work and travel (Hunter Valley)
Training: 1 session - Swim (2.2K)
Standard Monday up in the Valley. Managed to fit a swim in at the Singleton pool in the arvo. Had intended to do a longer session but pulled it up at 51mins as was getting pretty cold.
Pretty boring dinner in the apartment and off to bed to catch up on some sleep. Gotta look at how I'm going to fit in training around this week.
Main activity: work and travel (Hunter Valley)
Training: 1 session - Swim (2.2K)
Standard Monday up in the Valley. Managed to fit a swim in at the Singleton pool in the arvo. Had intended to do a longer session but pulled it up at 51mins as was getting pretty cold.
Pretty boring dinner in the apartment and off to bed to catch up on some sleep. Gotta look at how I'm going to fit in training around this week.
Sunday, February 28, 2010
Day 7, Week 8
Sleep: 7 hours
Main activity: race day
Training: 1 session - Triathlon race (400m/17K/4K)
Alarm went off in the dark once again. Got ready and rode down to the start line near Customs House in Newy. Great to be able to roll out the front door for an event.
Enjoyed a strong current pushing us along in the swim. Came out and onto the bike for 5 hard laps. Lap 1 went too hard and legs were stinging. Settled into a better rhythm and came off the bike ready to launch a strong run. All went well and managed to pass a few people before the finish line. Top 10 finish and managed to win my age group which I was stoked with. Confirms that the work in training is making a difference. Especially on the back of a long, hard session yesterday. Looking forward to the next hit-out tri in 3 weeks - Olympic Distance in Newy.
All up, another good week. And looking forward to the big one as every day passes.
End of week summary: 9 sessions (2 swims, 3 rides, 3 runs, 1 tri); Total time: 15hours; Mileage: 344K
Main activity: race day
Training: 1 session - Triathlon race (400m/17K/4K)
Alarm went off in the dark once again. Got ready and rode down to the start line near Customs House in Newy. Great to be able to roll out the front door for an event.
Enjoyed a strong current pushing us along in the swim. Came out and onto the bike for 5 hard laps. Lap 1 went too hard and legs were stinging. Settled into a better rhythm and came off the bike ready to launch a strong run. All went well and managed to pass a few people before the finish line. Top 10 finish and managed to win my age group which I was stoked with. Confirms that the work in training is making a difference. Especially on the back of a long, hard session yesterday. Looking forward to the next hit-out tri in 3 weeks - Olympic Distance in Newy.
End of week summary: 9 sessions (2 swims, 3 rides, 3 runs, 1 tri); Total time: 15hours; Mileage: 344K
Day 6, Week 8
Sleep: 6 hours
Main activity: Training and rest
Training: 1 session - Long ride/brick run (165K/6.5K)
Rolled out just after 6am heading north towards Karuah. Had a couple of stops to alter the new saddle position. Beautiful morning for riding. Enjoyed good road surface for most of the ride. Still managed to sustain a flat however. Ended up taking the turn into Tea Gardens off the highway and then checked out Pindimar, a beutifully peaceful little place with great views over the water to Nelsom Bay and Soldier's Point.
Came home strong and averaged around 33km/h for the 5hour ride. Felt good on the brick run (30mins). Able to push a decent pace.
Lazed around for the arvo. Legs feeling like they've worked hard. Put the new handlebar tape on and got stuff sorted for the tri in the morning. Another early start tomorrow so off to bed to get the body rested.
Main activity: Training and rest
Training: 1 session - Long ride/brick run (165K/6.5K)
Rolled out just after 6am heading north towards Karuah. Had a couple of stops to alter the new saddle position. Beautiful morning for riding. Enjoyed good road surface for most of the ride. Still managed to sustain a flat however. Ended up taking the turn into Tea Gardens off the highway and then checked out Pindimar, a beutifully peaceful little place with great views over the water to Nelsom Bay and Soldier's Point.
Came home strong and averaged around 33km/h for the 5hour ride. Felt good on the brick run (30mins). Able to push a decent pace.
Lazed around for the arvo. Legs feeling like they've worked hard. Put the new handlebar tape on and got stuff sorted for the tri in the morning. Another early start tomorrow so off to bed to get the body rested.
Day 5, Week 8
Sleep: 7.5 hours
Main activity: work and training
Training: 2 sessions - Long Run (24K) and Run/swim/run brick (5K/1K/3K)
Planned this week's long run for today due to the tri on Sunday. Got out for 2 hours around Mayfield and Lambton. Found a park with great 360degree views over Newy and surrounds, Braye Park. Very humid and not feeling the freshest, possibly after hard ride yesterday.
Picked up some new gear in the arvo including a helmet, saddle and handlebar tape in racing red. Home to test it all out before going for a run/swim/run that lasted ~60mins. Funly enough the running felt good this afternoon. Again, focussing on keeping good form. Out for dinner and show in the evening. Kitami Japanese restaurant and Tim Minchin at the Civic Thetre - a good night out. Home to get ready for long ride in the morning.
Main activity: work and training
Training: 2 sessions - Long Run (24K) and Run/swim/run brick (5K/1K/3K)
Planned this week's long run for today due to the tri on Sunday. Got out for 2 hours around Mayfield and Lambton. Found a park with great 360degree views over Newy and surrounds, Braye Park. Very humid and not feeling the freshest, possibly after hard ride yesterday.
Picked up some new gear in the arvo including a helmet, saddle and handlebar tape in racing red. Home to test it all out before going for a run/swim/run that lasted ~60mins. Funly enough the running felt good this afternoon. Again, focussing on keeping good form. Out for dinner and show in the evening. Kitami Japanese restaurant and Tim Minchin at the Civic Thetre - a good night out. Home to get ready for long ride in the morning.
Day 4, Week 8
Sleep: 7.5 hours
Main activity: work/travel and training
Training: 1 session - Ride/run brick (65K/5K)
Got out early for a hard ride over towards Stockton, then Tomago and looped back through Hexham. Maintained good speed through-out and felt strong (2hours). Recovery run down around the beaches (25mins) felt good.
Travelled out for work in the afternoon. Pasta for dinner and off to bed.
Main activity: work/travel and training
Training: 1 session - Ride/run brick (65K/5K)
Got out early for a hard ride over towards Stockton, then Tomago and looped back through Hexham. Maintained good speed through-out and felt strong (2hours). Recovery run down around the beaches (25mins) felt good.
Travelled out for work in the afternoon. Pasta for dinner and off to bed.
Day 3, Week 8
Sleep: 7.5 hours
Main activity: work from home
Training: 1 session - Run (10K time trial + 3K recovery)
Able to catch up on a bunch of jobs today. Got out for a great run. Wanted to try a speedier session to did the local 10K loop. Worked hard on keeping a better technique with fast foot turnover. Got round in a tick under 40mins which I was very happy with - have only gone that fast once before on that route. Good to know the running legs seem to be there again. Walked the dogs in the morning also. Not too much else for the day. Had intended to get a swim in but it didn't happen. Out for dinner and movie, Nowhere Boy - a good flick about early Beatles growing up in Liverpool.
Main activity: work from home
Training: 1 session - Run (10K time trial + 3K recovery)
Able to catch up on a bunch of jobs today. Got out for a great run. Wanted to try a speedier session to did the local 10K loop. Worked hard on keeping a better technique with fast foot turnover. Got round in a tick under 40mins which I was very happy with - have only gone that fast once before on that route. Good to know the running legs seem to be there again. Walked the dogs in the morning also. Not too much else for the day. Had intended to get a swim in but it didn't happen. Out for dinner and movie, Nowhere Boy - a good flick about early Beatles growing up in Liverpool.
Day 2, Week 8
Sleep: 8 hours
Main activity: travel/work and training
Training: 2 sessions - Swim (3K) and Ride (32K)
Headed down to Merewether Baths for a swim. Felt OK. 65mins all up for the 3K. Drove to Sydney for work, and back. Got some other jobs done in the arvo. Ended up doing a Spinervals session on the windtrainer for 65mins - a good sweat session. Off and running for training in Week 8, planning another fairly big week.
Main activity: travel/work and training
Training: 2 sessions - Swim (3K) and Ride (32K)
Headed down to Merewether Baths for a swim. Felt OK. 65mins all up for the 3K. Drove to Sydney for work, and back. Got some other jobs done in the arvo. Ended up doing a Spinervals session on the windtrainer for 65mins - a good sweat session. Off and running for training in Week 8, planning another fairly big week.
Monday, February 22, 2010
Day 1, Week 8
Sleep: 7 hours
Main activity: work and travel
Weather: stinking hot
Training: 0 sessions - Rest Day
Long day of work. Letting the body recover and re-charge to prepare for another big week of training.
Main activity: work and travel
Weather: stinking hot
Training: 0 sessions - Rest Day
Long day of work. Letting the body recover and re-charge to prepare for another big week of training.
Day 7, Week 7
Sleep: 8.5 hours
Weather: Hot, sunny
Main activity: Training
Training: 1 session - Long run (32K)
Ran down to catch the ferry across to Stockton. Did a lap of Stockton and then ran home. Legs felt better than expected. Just bloody hot. Happy to get through longest run of the campaign so far. Out for lunch after and took it easy all arvo. Another week down. 5 to go.
End of week summary: 10 sessions (3 swims, 4 rides, 3 runs); 18hrs33; 362.5K
Weather: Hot, sunny
Main activity: Training
Training: 1 session - Long run (32K)
Ran down to catch the ferry across to Stockton. Did a lap of Stockton and then ran home. Legs felt better than expected. Just bloody hot. Happy to get through longest run of the campaign so far. Out for lunch after and took it easy all arvo. Another week down. 5 to go.
End of week summary: 10 sessions (3 swims, 4 rides, 3 runs); 18hrs33; 362.5K
Day 6, Week 7
Main activity: Training and rest
Training: 1 session - Long ride and recovery run (186K/3.5K)
Got away around 6am and headed south to the Central Coast. Made it to Gosford, turned around and came home. Into some wind on the way back but managed OK. Exhausted by the time I got back. Fairly ginger on the recovery run. Ran out of energy and had to walk. Very happy to have cracked 180K on the bike though (6hrs20 and 20min run). Got some food in pretty quickly. Out for a trivia night in the evening.
Day 5, Week 7
Sleep: 7 hours
Main activity: work
Training: 1 session - Ride-Swim-Ride (10K/1K/15K)
Up early to visit worksite. Out for lunch with work at Caves Beach. Knocked off and planned an arvo training session. Rode to Newy Baths, swam 1K and rode around Newy to Lowlands Bowling Club (total 75mins).
Played some bowls and had dinner out. Excited about long ride in the morning.
Main activity: work
Training: 1 session - Ride-Swim-Ride (10K/1K/15K)
Up early to visit worksite. Out for lunch with work at Caves Beach. Knocked off and planned an arvo training session. Rode to Newy Baths, swam 1K and rode around Newy to Lowlands Bowling Club (total 75mins).
Played some bowls and had dinner out. Excited about long ride in the morning.
Day 4, Week 7
Sleep: 8 hours
Main activity: work/travel
Training: 2 sessions - Swim (3K) and Run (11K)
Travelled out to run a work training session. Swam at Singleton on the way home (73mins). Home in time to get a run in. Tried a barefoot beach run for something different - inspired by listening to the talking book 'Born to Run'. Felt OK except for painful 4th left toe.
Main activity: work/travel
Training: 2 sessions - Swim (3K) and Run (11K)
Travelled out to run a work training session. Swam at Singleton on the way home (73mins). Home in time to get a run in. Tried a barefoot beach run for something different - inspired by listening to the talking book 'Born to Run'. Felt OK except for painful 4th left toe.
Wednesday, February 17, 2010
Day 3, Week 7
Sleep: 7.5 hours
Main activity: work (office)
Training: 2 sessions - Run (12.5K) and Ride (34K)
Up early to take the dogs for a walk. Got back and didn't feel much like going for a run. Must have worked the legs a bit harder than I thought last night. Warmed into it and felt pretty good through-out. At the office most of the day. Came home and got out for a ride around the Redhead/Fernleigh Track Loop (1hr18). Still windy but not too bad. Threw the new Skins400 half tights on - get the thumbs up. Chicken, corn and potato for dinner. Bit of telly then a read and bed.
Main activity: work (office)
Training: 2 sessions - Run (12.5K) and Ride (34K)
Up early to take the dogs for a walk. Got back and didn't feel much like going for a run. Must have worked the legs a bit harder than I thought last night. Warmed into it and felt pretty good through-out. At the office most of the day. Came home and got out for a ride around the Redhead/Fernleigh Track Loop (1hr18). Still windy but not too bad. Threw the new Skins400 half tights on - get the thumbs up. Chicken, corn and potato for dinner. Bit of telly then a read and bed.
Day 2, Week 7
Sleep: 7 hours
Main activity: work and training
Training: 2 sessions - Swim (5K) and Ride (50K windtrainer)
Up early for another clinic. Drove back to Newy deciding on where to swim. Opted to try Mayfield pool as it was the only pool without a school carnival on. Intended to do 4K but felt really good for the first hour. Not pushing the pace at all but felt very smooth and under control. Ended up cracking the century - 100 laps in around 1hr50. Wanted to get a ride in but heavy afternoon wind prevented an outside session. Did 1hr20 on the windtrainer which went well. Late dinner and off to bed.
Main activity: work and training
Training: 2 sessions - Swim (5K) and Ride (50K windtrainer)
Up early for another clinic. Drove back to Newy deciding on where to swim. Opted to try Mayfield pool as it was the only pool without a school carnival on. Intended to do 4K but felt really good for the first hour. Not pushing the pace at all but felt very smooth and under control. Ended up cracking the century - 100 laps in around 1hr50. Wanted to get a ride in but heavy afternoon wind prevented an outside session. Did 1hr20 on the windtrainer which went well. Late dinner and off to bed.
Day 1, Week 7
Sleep: 7.5 hours
Main activity: work and travel
Training: 0 sessions - Rest Day
Usual Monday out in the clinics. Stayed over in Singleton for the night. Had contemplated a swim but opted for a rest day which I think was a good idea to recharge. Legs feeling slightly heavy after the weekend sessions. Enjoyed the day off, will get back into it tomorrow.
Main activity: work and travel
Training: 0 sessions - Rest Day
Usual Monday out in the clinics. Stayed over in Singleton for the night. Had contemplated a swim but opted for a rest day which I think was a good idea to recharge. Legs feeling slightly heavy after the weekend sessions. Enjoyed the day off, will get back into it tomorrow.
Sunday, February 14, 2010
Day 7, Week 6
Sleep: 7.5 hours
Weather: hot and humid
Training: 1 session - Long run (30K)
Weight: 78.4kg (post long run)
Woke up at 5:50am and got out the door by 6:10am for this week's long run. Kept a pretty good tempo through-out. Made sure to keep the hydration and energy levels up much better than last week which helped. Came home fairly strong to finish just under 2hrs30, so around 5min/km pace which is my target for the IM marathon. Instant relief after falling into the pool on the return home!
Didn't get up to much for the rest of the day. Had a read and a sleep and took it easy.
End of week summary: 8 sessions (3 swims, 3rides, 2 runs); Total time: 17hrs50; Mileage: 350K
Weather: hot and humid
Training: 1 session - Long run (30K)
Weight: 78.4kg (post long run)
Woke up at 5:50am and got out the door by 6:10am for this week's long run. Kept a pretty good tempo through-out. Made sure to keep the hydration and energy levels up much better than last week which helped. Came home fairly strong to finish just under 2hrs30, so around 5min/km pace which is my target for the IM marathon. Instant relief after falling into the pool on the return home!
Didn't get up to much for the rest of the day. Had a read and a sleep and took it easy.
End of week summary: 8 sessions (3 swims, 3rides, 2 runs); Total time: 17hrs50; Mileage: 350K
Saturday, February 13, 2010
Day 6, Week 6
Sleep: 7.5 hours
Weather: warm, some cloud
Main activity: Training, eating, rest
Training: 1 session - Ride/run brick (158K/4K)
The alarm woke me from a deep sleep this morning. Getting darker and darker in the mornings now. Saddled up and got away soon after 6am. Headed up through Stockton, Raymond Terrace and Seaham before looping around Karuah and returning home. Felt very lively on the bike this morning. Had some good stretches hooking along down in the aero position. Have decided I will ride the old Giant road bike at IM Aus. Have been generously offered some racing wheels which will help speed things up a bit hopefully. So, dreams of a new bike will have to wait. Averaged well over 30kph for much of the ride. Ended up taking a touch over 5 hours in total, making it once again my longest ever ride in both time and distance. Jumped off the bike and went for a short run of just under 20mins which also felt very good. Gained a lot of confidence from this morning and really feel like its all coming together. Need to keep building on this over the next few weeks however. Out for brunch which hit the spot. Caught up on a few jobs in the arvo and chilled out. Long run and maybe an easy swim planned for tomorrow.
Weather: warm, some cloud
Main activity: Training, eating, rest
Training: 1 session - Ride/run brick (158K/4K)
The alarm woke me from a deep sleep this morning. Getting darker and darker in the mornings now. Saddled up and got away soon after 6am. Headed up through Stockton, Raymond Terrace and Seaham before looping around Karuah and returning home. Felt very lively on the bike this morning. Had some good stretches hooking along down in the aero position. Have decided I will ride the old Giant road bike at IM Aus. Have been generously offered some racing wheels which will help speed things up a bit hopefully. So, dreams of a new bike will have to wait. Averaged well over 30kph for much of the ride. Ended up taking a touch over 5 hours in total, making it once again my longest ever ride in both time and distance. Jumped off the bike and went for a short run of just under 20mins which also felt very good. Gained a lot of confidence from this morning and really feel like its all coming together. Need to keep building on this over the next few weeks however. Out for brunch which hit the spot. Caught up on a few jobs in the arvo and chilled out. Long run and maybe an easy swim planned for tomorrow.
Day 5, Week 6
Sleep: 7.5 hours
Weather: hot and sunny
Main activity: travel and work (onsite)
Training: 1 session (split) - Swim 2(x2K)
Faced with a long day onsite in the Valley I managed to squeeze in an early swim in Singleton on the way. 45min session feeling much better than Wednesday's swim. Beautiful morning as the sun came up over the pool - makes you really appreciate being out in it. After a cancellation of part of my day at the mine, I suddenly had a few spare hours so filled them in by returning to the pool for another session. This time in the 25m pool as there was a carnival on in the big pool. Again, around 45mins and concentrated more on improving my technique in the water. Drive home once finished out there to enjoy the start of the weekend. Eyeing off another Sat morning long run so off to bed to bag a few hours sleep.
Weather: hot and sunny
Main activity: travel and work (onsite)
Training: 1 session (split) - Swim 2(x2K)
Faced with a long day onsite in the Valley I managed to squeeze in an early swim in Singleton on the way. 45min session feeling much better than Wednesday's swim. Beautiful morning as the sun came up over the pool - makes you really appreciate being out in it. After a cancellation of part of my day at the mine, I suddenly had a few spare hours so filled them in by returning to the pool for another session. This time in the 25m pool as there was a carnival on in the big pool. Again, around 45mins and concentrated more on improving my technique in the water. Drive home once finished out there to enjoy the start of the weekend. Eyeing off another Sat morning long run so off to bed to bag a few hours sleep.
Day 4, Week 6
Sleep: 8.5 hours
Main activity: work (onsite clinic)
Training: 1 session - Ride (65K)
Enjoyed not having to get up too early once again. Got out for a good session on the bike, riding fairly hard through-out over to Stockton. Took about 2hrs and felt strong during entire ride.
Usual clinic out in the Valley took up the rest of the day. Enjoying listening to the talking book version of 'Born to Run' - helps the time and Km's go by on the road.
Again, pretty quiet night before early start in the morning.
Main activity: work (onsite clinic)
Training: 1 session - Ride (65K)
Enjoyed not having to get up too early once again. Got out for a good session on the bike, riding fairly hard through-out over to Stockton. Took about 2hrs and felt strong during entire ride.
Usual clinic out in the Valley took up the rest of the day. Enjoying listening to the talking book version of 'Born to Run' - helps the time and Km's go by on the road.
Again, pretty quiet night before early start in the morning.
Day 3, Week 6
Sleep: 8.5 hours
Main activity: work (office)
Training: 2 sessions - Run (18K); Swim (2K)
Enjoyed a bit of a sleep-in this morning. Got out for a decent run out around Glenrock and the Fernleigh Track. Felt pretty good and ran for 1hr39. Caught up on some work at the office. Got out for a swim after work at Charlestown pool. It was the wrong time to be there as there were squads taking most of the lanes and the rest of us fighting for space. Got through 2K (53mins), but felt slow and was a bit uninterested. A bit sore in the arms after Monday's swim I think. Still, happy to get through it. Quiet evening of dinner and bed.
Main activity: work (office)
Training: 2 sessions - Run (18K); Swim (2K)
Enjoyed a bit of a sleep-in this morning. Got out for a decent run out around Glenrock and the Fernleigh Track. Felt pretty good and ran for 1hr39. Caught up on some work at the office. Got out for a swim after work at Charlestown pool. It was the wrong time to be there as there were squads taking most of the lanes and the rest of us fighting for space. Got through 2K (53mins), but felt slow and was a bit uninterested. A bit sore in the arms after Monday's swim I think. Still, happy to get through it. Quiet evening of dinner and bed.
Tuesday, February 9, 2010
Day 2, Week 6
Sleep: 8.5 hours
Weather: warm, humid, fine
Main activity: work (from home) and training
Training: 1 session - Ride/Run brick (60K/5K)
Took the dog for a rare walk (first in a few weeks for me). Caught up on a bunch of work jobs. Able to get out for a ride in the afternoon out around Minmi, Cardiff, Charlestown. Rode for 2hr10 and then ran an easy 28mins off the bike. Felt good through-out the ride - hopefully a sign that the riding legs are kicking in. Run felt fine also. Overall energy levels are OK. Feeling a bit tired/worn out occasisonally so very important to keep eating and sleeping as best I can. Read before bed.
Weather: warm, humid, fine
Main activity: work (from home) and training
Training: 1 session - Ride/Run brick (60K/5K)
Took the dog for a rare walk (first in a few weeks for me). Caught up on a bunch of work jobs. Able to get out for a ride in the afternoon out around Minmi, Cardiff, Charlestown. Rode for 2hr10 and then ran an easy 28mins off the bike. Felt good through-out the ride - hopefully a sign that the riding legs are kicking in. Run felt fine also. Overall energy levels are OK. Feeling a bit tired/worn out occasisonally so very important to keep eating and sleeping as best I can. Read before bed.
Day 1, Week 6
Sleep: 7.5 hours
Main activity: work and travel
Training: 1 session - Swim (3K)
Usual Monday out in the Valley. Had planned to head to Syd for work on Tues but got called off which I was pretty happy about - less driving time. So considered my options for a swim on the way home and opted for Beresfield pool. Wanted to swim for about an hour so set myself a goal of swimming 3K in under 1hour, which I managed to do. Was fairly tough to stick to it for that long but felt very good to have done it. Just gotta tag an extra 800m on it to prepare for race day.
Home for Grill'd burger and looking forward to a longer sleep.
Main activity: work and travel
Training: 1 session - Swim (3K)
Usual Monday out in the Valley. Had planned to head to Syd for work on Tues but got called off which I was pretty happy about - less driving time. So considered my options for a swim on the way home and opted for Beresfield pool. Wanted to swim for about an hour so set myself a goal of swimming 3K in under 1hour, which I managed to do. Was fairly tough to stick to it for that long but felt very good to have done it. Just gotta tag an extra 800m on it to prepare for race day.
Home for Grill'd burger and looking forward to a longer sleep.
Sunday, February 7, 2010
Day 7, Week 5
Sleep: 9 hours
Weather: humid, overcast
Main activity: training
Training: 1 session - Long Run (30K)
Weight: 79.3kg (recorded post long run)
Got ready and left around 7:30am to head out for a long run with a mate. Pushed the pace a little quicker than I have been recently which I needed and was good. A couple of hills took it out of me on the way back in and I struggled over the last few K's. Needed to get more drink/gel in towards the end. All up, very happy to have punched out a fairly solid run (2hr35). Happy to be putting some long rides and runs together. Need to keep building on that over the next fews week as I aim to ramp up the mileage. Not sure what I will do about a bike for race day yet. Options are: a) buy a time trial bike, or b) continue using the roadie but stick race wheels on it.
End of week summary: 8 sessions (2swims, 3rides, 3runs, 1tri); Total time: 15hrs05; Mileage: 260K
Weather: humid, overcast
Main activity: training
Training: 1 session - Long Run (30K)
Weight: 79.3kg (recorded post long run)
Got ready and left around 7:30am to head out for a long run with a mate. Pushed the pace a little quicker than I have been recently which I needed and was good. A couple of hills took it out of me on the way back in and I struggled over the last few K's. Needed to get more drink/gel in towards the end. All up, very happy to have punched out a fairly solid run (2hr35). Happy to be putting some long rides and runs together. Need to keep building on that over the next fews week as I aim to ramp up the mileage. Not sure what I will do about a bike for race day yet. Options are: a) buy a time trial bike, or b) continue using the roadie but stick race wheels on it.
End of week summary: 8 sessions (2swims, 3rides, 3runs, 1tri); Total time: 15hrs05; Mileage: 260K
Day 6, Week 5
Sleep: 7.5 hours
Weather: overcast, humid.
Main activity: training
Training: 1 session - Long Ride (135K)
Got away soon after 6am on this week's long ride which was to include a loop of Lake Macquarie. Check out the link for the offical event that's run each year: http://www.loopthelake.com.au/the-route/
Happy that the weather was kind to us through-out. It was to be my longest ride in both time and distance. Very undulating in parts of the loop. All up it took 4hrs50 including the Loop and the warm-up and warm-down to get there and back. Home to finish off the cold home-made pizza and rehydrate. Went out for coffee and more food. Followed by watching a movie in the arvo and taking it pretty easy. Seems to be the way most week-end days are played out currently. Chicken and veges for dinner. Made plans for tomorrow's long run. Skins on and lights out.
Weather: overcast, humid.
Main activity: training
Training: 1 session - Long Ride (135K)
Got away soon after 6am on this week's long ride which was to include a loop of Lake Macquarie. Check out the link for the offical event that's run each year: http://www.loopthelake.com.au/the-route/
Happy that the weather was kind to us through-out. It was to be my longest ride in both time and distance. Very undulating in parts of the loop. All up it took 4hrs50 including the Loop and the warm-up and warm-down to get there and back. Home to finish off the cold home-made pizza and rehydrate. Went out for coffee and more food. Followed by watching a movie in the arvo and taking it pretty easy. Seems to be the way most week-end days are played out currently. Chicken and veges for dinner. Made plans for tomorrow's long run. Skins on and lights out.
Day 5, Week 5
Sleep: 8 hours
Weather: humid, overcast
Main activity: work (office)
Training: 1 session - practice Tri (1K/20K/5K)
Into the office this morning, plenty to do. Managed to get away by mid arvo and had planned to do a small triathlon to finish the working week off. Swam at Merewether Baths, Rode laps of criterium-style course along the beaches, and ran around Merewether. 1hr50 all up including 2 fairly long transitions to sort all the gear out. Was a lot of fun and I think important to do things like this occasionally to remind yourself why you're doing all this - for the enjoyment of it. Home-made pizzas for dinner and usual planning of Sat morning long ride.
Thursday, February 4, 2010
Day 4, Week 5
Sleep: 8.5 hours
Weather: wet, overcast
Main activity: work including travel
Training: 2 sessions - Swim (4K) and Run (20K)
Woke to the sound of rain and was happy to lie in a bit longer than usual. Drove out to the Hunter Valley for a job and came home via Wallsend pool for a long swim. All up about 1hr30 worth of watching the black line go by. Felt fine through-out, took it fairly easy again. Went home and felt like a sleep. Had a quick lie-down before heading out on a run. Explored a new-ish route which made things interesting. A good hit-out at 1hr40. Again, legs felt good running. Thinking of how good I have felt this week after having a rest day - well worth it to recharge a little. Full skins on for dinner and bed.
Weather: wet, overcast
Main activity: work including travel
Training: 2 sessions - Swim (4K) and Run (20K)
Woke to the sound of rain and was happy to lie in a bit longer than usual. Drove out to the Hunter Valley for a job and came home via Wallsend pool for a long swim. All up about 1hr30 worth of watching the black line go by. Felt fine through-out, took it fairly easy again. Went home and felt like a sleep. Had a quick lie-down before heading out on a run. Explored a new-ish route which made things interesting. A good hit-out at 1hr40. Again, legs felt good running. Thinking of how good I have felt this week after having a rest day - well worth it to recharge a little. Full skins on for dinner and bed.
Day 3, Week 5
Sleep: 7.5 hours
Weather: overcast
Main activity: work (office)
Training: 1 session - Ride/Run 34K/4K
Early start for work but didn't have to travel far which was good. Kept busy with work stuff all day so was very ready to get and do something in the arvo. Rode a loop I've been doing a bit lately quicker than previous times (1hr12). Short recovery run off the bike (20mins) during which I felt really good. Hopefully this means I'm finding my running legs again. Very tasty dinner at home of roast lamb and veges. Skins on, a bit of reading and bed.
Weather: overcast
Main activity: work (office)
Training: 1 session - Ride/Run 34K/4K
Early start for work but didn't have to travel far which was good. Kept busy with work stuff all day so was very ready to get and do something in the arvo. Rode a loop I've been doing a bit lately quicker than previous times (1hr12). Short recovery run off the bike (20mins) during which I felt really good. Hopefully this means I'm finding my running legs again. Very tasty dinner at home of roast lamb and veges. Skins on, a bit of reading and bed.
Tuesday, February 2, 2010
Day 2, Week 5
Sleep: 8 hours
Weather: overcast
Main activity: work
Training: 1 session - Swim (3K)
Early start and kept busy out in the Hunter Valley for the day. Stopped in at Beresfield pool on the way home for a fairly easy session (73mins). Finding it hard to keep myself interested on these longer swims. Came up with a few songs in my head to pass the laps a bit quicker. Considered a ride after this but passed on it today, will get out for a ride tomorrow. Planning an easier training week this week. Had Thai takeaway for dinner and a read before bed.
Weather: overcast
Main activity: work
Training: 1 session - Swim (3K)
Early start and kept busy out in the Hunter Valley for the day. Stopped in at Beresfield pool on the way home for a fairly easy session (73mins). Finding it hard to keep myself interested on these longer swims. Came up with a few songs in my head to pass the laps a bit quicker. Considered a ride after this but passed on it today, will get out for a ride tomorrow. Planning an easier training week this week. Had Thai takeaway for dinner and a read before bed.
Day 1, Week 5
Sleep: 7.5 hours
Main activity: work
Rest Day
Had a decent sleep and felt OK through-out the day. Had expected to feel more sore in the legs after yesterday's run. Was contemplating a swim after work but decided against it as still a bit worn out in general. Figure its not the worst idea to let the body recover a bit. Watched some telly, ate dinner and got to bed pretty early (Skins on of course).
Main activity: work
Rest Day
Had a decent sleep and felt OK through-out the day. Had expected to feel more sore in the legs after yesterday's run. Was contemplating a swim after work but decided against it as still a bit worn out in general. Figure its not the worst idea to let the body recover a bit. Watched some telly, ate dinner and got to bed pretty early (Skins on of course).
Sunday, January 31, 2010
Day 7, Week 4
Sleep: 10 hours (always exciting to bag 10!)
Weather: raining, windy, humid
Main activity: training and rest
Training: 1 session - Long Run (30K)
Woke to rain which postponed the run. Finally got out to start at 10:30am which was much too late to avoid the midday heat. Unfortunately the weather cleared for most of the run keeping it nice and warm. Started on the Fernleigh Track out at Redhead and had intended to follow the track to the end at Belmont. Not the most clearly signed track at the south end and I managed to get on a different track which added a good few extra KMs. Got back on the FT and headed for home. Kept the fluids up through-out. After intending only 2hrs15 I came home just under 2hrs40 feeling pretty spent. See heart rate graph below. Felt OK through-out, just very hot. Recovery swim and skins on again, then out for brunch at about 2:30pm - as mentioned before, the best meal of the week! Home to catch up on some rest and listen to the cricket. By far the biggest week of training so far.
End of week training stats: 9 sessions (3 swims, 3 rides, 3 runs); 14hrs25min; 250K
Weather: raining, windy, humid
Main activity: training and rest
Training: 1 session - Long Run (30K)
Woke to rain which postponed the run. Finally got out to start at 10:30am which was much too late to avoid the midday heat. Unfortunately the weather cleared for most of the run keeping it nice and warm. Started on the Fernleigh Track out at Redhead and had intended to follow the track to the end at Belmont. Not the most clearly signed track at the south end and I managed to get on a different track which added a good few extra KMs. Got back on the FT and headed for home. Kept the fluids up through-out. After intending only 2hrs15 I came home just under 2hrs40 feeling pretty spent. See heart rate graph below. Felt OK through-out, just very hot. Recovery swim and skins on again, then out for brunch at about 2:30pm - as mentioned before, the best meal of the week! Home to catch up on some rest and listen to the cricket. By far the biggest week of training so far.
End of week training stats: 9 sessions (3 swims, 3 rides, 3 runs); 14hrs25min; 250K
Day 6, Week 4
Sleep: 7.5 hours
Weather: overcast, very humid
Main activity: training
Training: 1 session - Long Ride (130K) + recovery run (3.5K)
Got away soon after 6am for a long ride. Tried a new route up through Williamtown, Medowie en route to Karuah, and back via the highway. Came home into a fairly strong headwind which took its toll. Pretty exhausted by the end of 4hrs30. Quick transition after the ride to go for a short recovery run (17mins). Didn't feel that great on run, starting to getting very warm. Recovery swim and skins. Haven't been stretching a lot lately - need to start doing so regularly. Went to the movies to see Invictus in the afternoon - enjoyed it a lot. Would like to read the book it was based on. Out for dinner on the harbour in Newy - beautiful. Mango sorbet for desert and home to watch the tennis and The Bill - pretty wild Sat night...! Off to bed fairly early, planning long run in the morning.
Weather: overcast, very humid
Main activity: training
Training: 1 session - Long Ride (130K) + recovery run (3.5K)
Got away soon after 6am for a long ride. Tried a new route up through Williamtown, Medowie en route to Karuah, and back via the highway. Came home into a fairly strong headwind which took its toll. Pretty exhausted by the end of 4hrs30. Quick transition after the ride to go for a short recovery run (17mins). Didn't feel that great on run, starting to getting very warm. Recovery swim and skins. Haven't been stretching a lot lately - need to start doing so regularly. Went to the movies to see Invictus in the afternoon - enjoyed it a lot. Would like to read the book it was based on. Out for dinner on the harbour in Newy - beautiful. Mango sorbet for desert and home to watch the tennis and The Bill - pretty wild Sat night...! Off to bed fairly early, planning long run in the morning.
Day 5, Week 4
Sleep: 9 hours
Weather: fine, hot, very humid
Main activity: work and training
Training: 2 sessions - Run (12K) and Swim (1.6K)
Enjoyed a sleep-in but experienced very warm conditions when headed out for a fairly easy run around Singlet-on (62mins). Home for brekky and then squeezed a swim (32mins) in before another work appointment. Feeling good about fitting training in around work commitments - not always easy. Happy to get to the end of another working week. Enjoyed a beer with dinner of veal and pasta. Talking up the usual Sat long ride in the morning.
Weather: fine, hot, very humid
Main activity: work and training
Training: 2 sessions - Run (12K) and Swim (1.6K)
Enjoyed a sleep-in but experienced very warm conditions when headed out for a fairly easy run around Singlet-on (62mins). Home for brekky and then squeezed a swim (32mins) in before another work appointment. Feeling good about fitting training in around work commitments - not always easy. Happy to get to the end of another working week. Enjoyed a beer with dinner of veal and pasta. Talking up the usual Sat long ride in the morning.
Thursday, January 28, 2010
Day 4, Week 4
Sleep: 6hours + 2hours
Weather: humid, overcast
Main activity: work and training
Training: 1 session - Swim (4K)
Alarm went off very early to drive to a mine to do a training session at 4:30am. Quite strange to be up at that time trying to make sense. Went back to bed to catch up on some more sleep afterwards. Back out later in the day to run a clinic. Back to town to head for a swim. Very happy to knock out 4K (1hr25).
Session 8 (4000m)
W/Up: 1000m steady
3 x 800m as 200 swim(15sec)/ 2 x 100m (rest 10secs)/200swim(15secs)/4x50m (rest 5secs)
Rest 1min, repeat.
600m drills
Felt good during session and took it fairly steady. First time swimming for that long since I was little fella at squad training.
Weather: humid, overcast
Main activity: work and training
Training: 1 session - Swim (4K)
Alarm went off very early to drive to a mine to do a training session at 4:30am. Quite strange to be up at that time trying to make sense. Went back to bed to catch up on some more sleep afterwards. Back out later in the day to run a clinic. Back to town to head for a swim. Very happy to knock out 4K (1hr25).
Felt good during session and took it fairly steady. First time swimming for that long since I was little fella at squad training.
Day 3, Week 4
Sleep: 7.5 hours
Weather: Very humid & hot
Main activity: work and travel
Training: 1 session - Ride 34K
Woke up feeling pretty flat and lacking a great deal of enthusiasm. This feeling lasted most of the day. Not sure why - maybe getting a bit tired and a bit over early starts and plenty of driving for work. Hoping to change this mindset around very soon. Got out for a ride after work. A short, sharp hit-out on the Fernleigh Track/Dudley/Redhead loop 1hr20. Not sure I want to admit it but I had a good stationary stack on the bike while waiting to cross an intersection - took a bit of skin off the knee but all OK.
Barbie for dinner and travelled up to Singleton for the night for work in the early hours.
Weather: Very humid & hot
Main activity: work and travel
Training: 1 session - Ride 34K
Woke up feeling pretty flat and lacking a great deal of enthusiasm. This feeling lasted most of the day. Not sure why - maybe getting a bit tired and a bit over early starts and plenty of driving for work. Hoping to change this mindset around very soon. Got out for a ride after work. A short, sharp hit-out on the Fernleigh Track/Dudley/Redhead loop 1hr20. Not sure I want to admit it but I had a good stationary stack on the bike while waiting to cross an intersection - took a bit of skin off the knee but all OK.
Barbie for dinner and travelled up to Singleton for the night for work in the early hours.
Tuesday, January 26, 2010
Day 2, Week 4
Sleep: 8.5 hours
Weather: fine, hot
Main activity: Australia Day celebrations
Training: 2 sessions - Swim 1400m and Run 11K
Happy Australia Day! Woke up and took the dog out for a quick run only to find a bunch of blokes setting up a slip and slide. Couldn't resist having a couple of test runs on it - looked like a good set up for the day. Lined up for the Newcastle Harbour Swim over to Stockton and back. Pretty rough going early on with so many people but settled into a good rhythm and felt good through-out. Probably could have put the hammer down a bit more, used to conserving energy for a ride and and a run after. Clocked 24mins34 which I was happy with. Out for a lunch and beer looking over the beach. Rest in the arvo before heading out for fairly easy run of 55mins. Still very hot. Entered a couple of local tri's which are on over the coming weeks.
Weather: fine, hot
Main activity: Australia Day celebrations
Training: 2 sessions - Swim 1400m and Run 11K
Happy Australia Day! Woke up and took the dog out for a quick run only to find a bunch of blokes setting up a slip and slide. Couldn't resist having a couple of test runs on it - looked like a good set up for the day. Lined up for the Newcastle Harbour Swim over to Stockton and back. Pretty rough going early on with so many people but settled into a good rhythm and felt good through-out. Probably could have put the hammer down a bit more, used to conserving energy for a ride and and a run after. Clocked 24mins34 which I was happy with. Out for a lunch and beer looking over the beach. Rest in the arvo before heading out for fairly easy run of 55mins. Still very hot. Entered a couple of local tri's which are on over the coming weeks.
Day 1, Week 4
Sleep: 7.5 hours
Weather: fine, hot
Main activity: work
Training: 1 session - Ride 34K
Woke early, reluctantly, to the alarm. Normal long Monday out in the Hunter Valley. Made it back in time to head out for a ride. Still very warm conditions but felt pretty good on the bike. Legs still a little heavy from a bigger week of running, 73mins all up. Vege burger for dinner from favourite burger house, Grill'd. Wild electric storm before bed. Firing up for Aus Day swim in the morning.
Weather: fine, hot
Main activity: work
Training: 1 session - Ride 34K
Woke early, reluctantly, to the alarm. Normal long Monday out in the Hunter Valley. Made it back in time to head out for a ride. Still very warm conditions but felt pretty good on the bike. Legs still a little heavy from a bigger week of running, 73mins all up. Vege burger for dinner from favourite burger house, Grill'd. Wild electric storm before bed. Firing up for Aus Day swim in the morning.
Sunday, January 24, 2010
Day 7, Week 3
Sleep: 9.5 hours
Weather: sunny, very hot
Main activity: training and travel
Training: 1 session - Run (14K)
Enjoyed another long sleep-in but punished for it by having to run in the heat. Got out just after 9am which was probably a couple of hours too late as it was already very steamy. Legs feeling a touch heavy after a good hit-out yesterday. Also, feeling the effects of a few full-strength beers at the rugby in Lismore last night. (On that topic - I have comitted to going alcohol free for the month in 'Feel Good February'). A fairly tough and hilly course took 72mins. Enjoyed a cool-down swim after. Said goodbyes and flew back to Newy in the arvo. Pretty happy with the week's training. Ready for another big one conming up with a bit more swimming and cycling. 9 weeks to go...
Weather: sunny, very hot
Main activity: training and travel
Training: 1 session - Run (14K)
Enjoyed another long sleep-in but punished for it by having to run in the heat. Got out just after 9am which was probably a couple of hours too late as it was already very steamy. Legs feeling a touch heavy after a good hit-out yesterday. Also, feeling the effects of a few full-strength beers at the rugby in Lismore last night. (On that topic - I have comitted to going alcohol free for the month in 'Feel Good February'). A fairly tough and hilly course took 72mins. Enjoyed a cool-down swim after. Said goodbyes and flew back to Newy in the arvo. Pretty happy with the week's training. Ready for another big one conming up with a bit more swimming and cycling. 9 weeks to go...
Saturday, January 23, 2010
Day 6, Week 3
Sleep: 8 hours
Weather: hot, humid, sunny (32 degrees)
Main activity: training, brunch, watching cycling and rugby
Training: 1 session - Run (11K) + easy recovery swim
Drove down to Ballina. Conditions very warm and sweaty. Pushed the pace fairly well through-out (51mins).
Quick swim in Shaws Bay after. Brunch at Shellys with all the relo's again. Home to rest and watch the live coverage of the TDU today. Entered the 2010 Ironman Australia so am now officially in. Not cheap at $675 - will certainly provide good motivation to give it a good crack. Headed down to watch the Waratahs v Reds trial game with seafood and beers laid on. A good night. Talk of a run again in the morning.
Weather: hot, humid, sunny (32 degrees)
Main activity: training, brunch, watching cycling and rugby
Training: 1 session - Run (11K) + easy recovery swim
Drove down to Ballina. Conditions very warm and sweaty. Pushed the pace fairly well through-out (51mins).
Quick swim in Shaws Bay after. Brunch at Shellys with all the relo's again. Home to rest and watch the live coverage of the TDU today. Entered the 2010 Ironman Australia so am now officially in. Not cheap at $675 - will certainly provide good motivation to give it a good crack. Headed down to watch the Waratahs v Reds trial game with seafood and beers laid on. A good night. Talk of a run again in the morning.
Day 5, Week 3
Sleep: 10 hours (yay!)
Weather: hot and sunny
Main activity: training, rest, catch up with relo's
Training: 1 session - Swim (2K)
Very well slept, definitely needed it. Short run down to the new local 25m pool. First swim in 2 weeks. Ear plug in and aqua ear at the ready. Felt good to back in the pool. Took it fairly steady but a good session (50mins). Ear held up well, it got fairly wet but dried up well after. Hopefully, am now over it all. Taking antibiotics still just to be sure.
Home for a rest and watch the cricket one-dayer in Brisbane. Out for a barbie and a swim with the relo's in Alstonville. Had a good crack at a few Hahn Super Dry midstrengths (the beer of choice in 2010). Good to catch up with everyone. Home to watch the TDU. Planning a trip down to Ballina for a run/swim in the morning.
Weather: hot and sunny
Main activity: training, rest, catch up with relo's
Training: 1 session - Swim (2K)
Very well slept, definitely needed it. Short run down to the new local 25m pool. First swim in 2 weeks. Ear plug in and aqua ear at the ready. Felt good to back in the pool. Took it fairly steady but a good session (50mins). Ear held up well, it got fairly wet but dried up well after. Hopefully, am now over it all. Taking antibiotics still just to be sure.
Home for a rest and watch the cricket one-dayer in Brisbane. Out for a barbie and a swim with the relo's in Alstonville. Had a good crack at a few Hahn Super Dry midstrengths (the beer of choice in 2010). Good to catch up with everyone. Home to watch the TDU. Planning a trip down to Ballina for a run/swim in the morning.
Week 3, Day 4
Sleep: 8.5 hours
Weather: Warm, sunny
Main activity: Granny's 90th party
Training: 1 session - Run (12.5K)
Got out for a steady run in the morning before it got too hot. Went well - a touch over 1hour all up. Legs slightly heavy after run yesterday. Cool-down swim afterwards. Kitted up for the big 90th party in Ballina in the arvo. Dinner at Shaws Bay afterwards. Home to catch up on today's stage of the Tour Down Under. Off to bed early.
Weather: Warm, sunny
Main activity: Granny's 90th party
Training: 1 session - Run (12.5K)
Got out for a steady run in the morning before it got too hot. Went well - a touch over 1hour all up. Legs slightly heavy after run yesterday. Cool-down swim afterwards. Kitted up for the big 90th party in Ballina in the arvo. Dinner at Shaws Bay afterwards. Home to catch up on today's stage of the Tour Down Under. Off to bed early.
Day 3, Week 3
Sleep: 8.5 hours
Weather: Fine, sunny
Main activity: work/flying/driving
Training: 1 session - Run (16K)
Enjoyed a bit of a sleep in. At a training day for work in the morning. Left early to go catch a plane to Coolangatta en route to Lismore/Ballina for my Grandma's 90th birthday party.
Got out for a longer run in the late afternoon - beautiful scenery and great to back. Fairly warm but managed to keep in the shade mostly. Felt really good for the whole 1hr20. Hopefully a sign that the fitness is coming along. Barbecue for dinner. Catch up with all the family as they arrived and off to bed.
Weather: Fine, sunny
Main activity: work/flying/driving
Training: 1 session - Run (16K)
Enjoyed a bit of a sleep in. At a training day for work in the morning. Left early to go catch a plane to Coolangatta en route to Lismore/Ballina for my Grandma's 90th birthday party.
Got out for a longer run in the late afternoon - beautiful scenery and great to back. Fairly warm but managed to keep in the shade mostly. Felt really good for the whole 1hr20. Hopefully a sign that the fitness is coming along. Barbecue for dinner. Catch up with all the family as they arrived and off to bed.
Day 2, Week 3
Sleep: 6.5 hours
Weather: Fine, sunny
Main activity: work
Training: 1 session - Ride (30K)
Still fairly tired upon waking early. Legs feeling good. Travelled back home after work in the Valley. Out for a ride for about 1hour. Riding is feeling stronger each week. Packed bags to get ready for trip up north. Mexican for dinner and off to bed early.
Weather: Fine, sunny
Main activity: work
Training: 1 session - Ride (30K)
Still fairly tired upon waking early. Legs feeling good. Travelled back home after work in the Valley. Out for a ride for about 1hour. Riding is feeling stronger each week. Packed bags to get ready for trip up north. Mexican for dinner and off to bed early.
Monday, January 18, 2010
Day 1, Week 3
Sleep: 7.5 hours
Weather: fine, windy
Main activity: travel/work
Training: 1 session - Ride (43K)
Woke up with the feeling of needing more sleep. Drive out to work in the Hunter Valley. A bit flat today. Back to Singlet-town to check in then out for a ride. A bit delayed by needing change my back tube following a mystery deflation in transit. Very windy which made half the ride fun and half pretty bloody hard. Out for a bit under 1hr30. Cooked dinner and caught up with some of the fans on skype. Off to bed for a good sleep...!
Weather: fine, windy
Main activity: travel/work
Training: 1 session - Ride (43K)
Woke up with the feeling of needing more sleep. Drive out to work in the Hunter Valley. A bit flat today. Back to Singlet-town to check in then out for a ride. A bit delayed by needing change my back tube following a mystery deflation in transit. Very windy which made half the ride fun and half pretty bloody hard. Out for a bit under 1hr30. Cooked dinner and caught up with some of the fans on skype. Off to bed for a good sleep...!
Day 7, Week 2
Sleep: 8 hours
Weather: Fine, hot and stormy late
Main activity: training, rest and drive home
Training: 1 sesion - Run (23K)
Slept in longer than planned but needed it. Headed out for a long run (just over 2 hours), down around the water in Leichardt/Iron Cove. Was pretty hot and I wasn't feeling completely on top but got through it OK. A bit sunburnt - need to remember to pack sunscreen. Out for 2nd brunch of the weekend. Watched some cricket on the couch before driving back to Newy in the evening. Need to plan sessions for the upcoming week as will be up the coast from Wed on. Taking bike in the car go for a ride around Singo tomorrow.
Weather: Fine, hot and stormy late
Main activity: training, rest and drive home
Training: 1 sesion - Run (23K)
Slept in longer than planned but needed it. Headed out for a long run (just over 2 hours), down around the water in Leichardt/Iron Cove. Was pretty hot and I wasn't feeling completely on top but got through it OK. A bit sunburnt - need to remember to pack sunscreen. Out for 2nd brunch of the weekend. Watched some cricket on the couch before driving back to Newy in the evening. Need to plan sessions for the upcoming week as will be up the coast from Wed on. Taking bike in the car go for a ride around Singo tomorrow.
Day 6, Week 2
Sleep: 7.5 hours
Weather: fine and warm
Main activity: training and down to Sydney for a wedding
Training: 1 session - Bike/Run brick (85K/3.5K)
Up early for this week's long ride. Went looking for some hills today which helped to empty the fuel tank. Got tough as it became hot as well. All up it took 3hrs40 for the ride and 17mins run after. Out for the best meal of the week - brunch. Drive to Sydney for a wedding. Had a few beers but nothing too crazy. Into bed by 0130.
Weather: fine and warm
Main activity: training and down to Sydney for a wedding
Training: 1 session - Bike/Run brick (85K/3.5K)
Up early for this week's long ride. Went looking for some hills today which helped to empty the fuel tank. Got tough as it became hot as well. All up it took 3hrs40 for the ride and 17mins run after. Out for the best meal of the week - brunch. Drive to Sydney for a wedding. Had a few beers but nothing too crazy. Into bed by 0130.
Friday, January 15, 2010
Day 5, Week 2
Sleep: 7.5 hours
Weather: sunny and humid
Main activity: work
Training: 1 session - Ride/Run brick (27K/3.5K)
Very early wake-up before heading out to work this morning. Feeling the best I have all week. Spent some time in the office after lunch before home for a quick sleep while listening to ABC Grandstand call the cricket. Then out for an easy ride for an hour, the majority around the Townson Oval velodrome - a good spot to go and crank out a few K's away from traffic. Then ran for 15mins off the bike to get used to that feeling again. Felt pretty good through-out. Definitely need to do more brick sessions though. Off to bed early ready for another long ride planned for the morning. Reading a few posts on twitter from some of the Pros getting ready for the Tour Down Under. Wish we were down there again! Had a great time following it around last year. Very happy to learn that SBS are running live coverage of parts of the race this year.
Weather: sunny and humid
Main activity: work
Training: 1 session - Ride/Run brick (27K/3.5K)
Very early wake-up before heading out to work this morning. Feeling the best I have all week. Spent some time in the office after lunch before home for a quick sleep while listening to ABC Grandstand call the cricket. Then out for an easy ride for an hour, the majority around the Townson Oval velodrome - a good spot to go and crank out a few K's away from traffic. Then ran for 15mins off the bike to get used to that feeling again. Felt pretty good through-out. Definitely need to do more brick sessions though. Off to bed early ready for another long ride planned for the morning. Reading a few posts on twitter from some of the Pros getting ready for the Tour Down Under. Wish we were down there again! Had a great time following it around last year. Very happy to learn that SBS are running live coverage of parts of the race this year.
Thursday, January 14, 2010
Day 4, Week 2
Sleep: 8.5 hours
Main activity: Work
Weather: muggy, overcast and windy
Training: 1 session - Run (13K)
Feeling a lot better today. Can finally start to hear something out of my left ear. Fairly long day out at work in the Hunter Valley. Home in time to go for a run. Wanted to go for an hour and made 64mins. Didn't feel that great during but happy to be out exercising again. Veal and pasta for dinner. Early to bed as very early start in the morning.
Main activity: Work
Weather: muggy, overcast and windy
Training: 1 session - Run (13K)
Feeling a lot better today. Can finally start to hear something out of my left ear. Fairly long day out at work in the Hunter Valley. Home in time to go for a run. Wanted to go for an hour and made 64mins. Didn't feel that great during but happy to be out exercising again. Veal and pasta for dinner. Early to bed as very early start in the morning.
Wednesday, January 13, 2010
Day 3, Week 2
Sleep: 7.5 hours
Weather: warm, with southerly change
Main activity: catch up on work, visit to Doctors
Training: 1 session - Ride ~40K
Went down to see the GP again who gave my ear the irrigation treatment which was productive and restored hearing to about 30%. Told to keep using the drops which completely clog it up again but I think the antibiotics are finally kicking in. Not nearly as painful any more.
Managed to sneak in a ride this afternoon - 1hr45 fairly gentle. Apart from not being able to fully hear, I managed OK. Out for dinner at a Vietnamese Restaurant, Le Dynasty on Darby Street. Rated it the best Asian meal I've had in a long time. Also, check out the Christmas present that arrived from the States...
Weather: warm, with southerly change
Main activity: catch up on work, visit to Doctors
Training: 1 session - Ride ~40K
Went down to see the GP again who gave my ear the irrigation treatment which was productive and restored hearing to about 30%. Told to keep using the drops which completely clog it up again but I think the antibiotics are finally kicking in. Not nearly as painful any more.
Managed to sneak in a ride this afternoon - 1hr45 fairly gentle. Apart from not being able to fully hear, I managed OK. Out for dinner at a Vietnamese Restaurant, Le Dynasty on Darby Street. Rated it the best Asian meal I've had in a long time. Also, check out the Christmas present that arrived from the States...
Day 2, Week 2
Sleep: 3-4 hours
Main activity: rest
Training: 0 sessions
Another unsettled night. Ready to chop my left ear off. Think the antibiotics are slowly working but hearing is very limited. Feels like it needs flushing out.
No training again today. I guess the emphasis is on getting the health right before I worry about planning a ride or run. Caught up on some sleep again through-out the day. Hoping I can shake this thing in the next 24 hours. Considering seeing GP again and possibly getting ear flushed out with the giant water syringe. I seem to remember that giving a huge relief when I was younger.
Main activity: rest
Training: 0 sessions
Another unsettled night. Ready to chop my left ear off. Think the antibiotics are slowly working but hearing is very limited. Feels like it needs flushing out.
No training again today. I guess the emphasis is on getting the health right before I worry about planning a ride or run. Caught up on some sleep again through-out the day. Hoping I can shake this thing in the next 24 hours. Considering seeing GP again and possibly getting ear flushed out with the giant water syringe. I seem to remember that giving a huge relief when I was younger.
Day 1, Week 2
Weight: 85.4kg
Sleep: very little ~2-3 hours
General health: well below 100%
Main activity: rest, trying to get better
Training: 0 sessions
Ear-ache still raging over night. Don't think the drops are doing much. Booked to see another GP this morning who gave me some different drops and some oral antibiotics - hopefully they go to work on the bugs which are having a great time in my left ear! Frustrating to be out of action for training but not much you can do. Caught up on some sleep through-out the day.
Sleep: very little ~2-3 hours
General health: well below 100%
Main activity: rest, trying to get better
Training: 0 sessions
Ear-ache still raging over night. Don't think the drops are doing much. Booked to see another GP this morning who gave me some different drops and some oral antibiotics - hopefully they go to work on the bugs which are having a great time in my left ear! Frustrating to be out of action for training but not much you can do. Caught up on some sleep through-out the day.
Sunday, January 10, 2010
Day 7, Week 1
Sleep: minimal and disrupted ~4 hours
Weather: fine, hot again
Main activity: trip to the doctor/driving home
Training - 0 sessions
Total Training for the Week: 6 sessions; 10hrs19; 207.2K
Kept up a lot of the night contemplating cutting my left ear off. Very hot all night as well. Got up and looked at options to get seen by a doctor - not the easiest on a Sunday morning. Found a medical centre in Leichardt and after a 2 hour wait, finally got seen to. As suspected I have an infection, specifically, a case of acute external otitis or 'Swimmer's Ear' http://www.mayoclinic.com/health/swimmers-ear/DS00473
Given a prescription for the old blue lid ear drops (the very same bottle I remember using regularly when I had problems with my ears as a young and frustrated swimmer). Told to keep the ear dry and that it should clear up in a few days. So no swimming for the next few days to a week. Hopefully get some relief soon.
When researching the causes of Swimmer's Ear I am putting it down to:
■Excess moisture in the ear — from a lot of swimming, trapped water or humid weather
Weather: fine, hot again
Main activity: trip to the doctor/driving home
Training - 0 sessions
Total Training for the Week: 6 sessions; 10hrs19; 207.2K
Kept up a lot of the night contemplating cutting my left ear off. Very hot all night as well. Got up and looked at options to get seen by a doctor - not the easiest on a Sunday morning. Found a medical centre in Leichardt and after a 2 hour wait, finally got seen to. As suspected I have an infection, specifically, a case of acute external otitis or 'Swimmer's Ear' http://www.mayoclinic.com/health/swimmers-ear/DS00473
Given a prescription for the old blue lid ear drops (the very same bottle I remember using regularly when I had problems with my ears as a young and frustrated swimmer). Told to keep the ear dry and that it should clear up in a few days. So no swimming for the next few days to a week. Hopefully get some relief soon.
When researching the causes of Swimmer's Ear I am putting it down to:
■Excess moisture in the ear — from a lot of swimming, trapped water or humid weather
Day 6, Week 1
Sleep: disrupted, ~6 hours
Weather: beautiful Summer's day, warming up through-out
Main activity: Training, travel and bucks show
Training: 1 session - Long Ride (116K)
Discomfort in my left ear had me up through-out the night. Tried aqua-ear drops, oil, heat pack and ibuprofen. Eased off a bit. Alarm had me up early to get out for a planned ride from Newcastle to Karuah and back. Misty start but good to get out early before too much traffic. Nil wind, good road surface made for good conditions. Kept a good speed for the entire ride, 32.4Kph (3hr36 all up). Energy levels were good along the way. Getting warm towards the finish. All up very happy with this session as hadn't spent this amount of time on the bike for several weeks.Cool off in the pool before off to Sydney for a bucks day at the races. Legs feeling like they've done some work. $5 steak at the pub for dinner. A few Hahn Lights through-out the day and evening. Ear-ache not really improving, starting to get very annoying.
Weather: beautiful Summer's day, warming up through-out
Main activity: Training, travel and bucks show
Training: 1 session - Long Ride (116K)
Discomfort in my left ear had me up through-out the night. Tried aqua-ear drops, oil, heat pack and ibuprofen. Eased off a bit. Alarm had me up early to get out for a planned ride from Newcastle to Karuah and back. Misty start but good to get out early before too much traffic. Nil wind, good road surface made for good conditions. Kept a good speed for the entire ride, 32.4Kph (3hr36 all up). Energy levels were good along the way. Getting warm towards the finish. All up very happy with this session as hadn't spent this amount of time on the bike for several weeks.Cool off in the pool before off to Sydney for a bucks day at the races. Legs feeling like they've done some work. $5 steak at the pub for dinner. A few Hahn Lights through-out the day and evening. Ear-ache not really improving, starting to get very annoying.
Day 5, Week 1
Sleep: 8.5 hours
Weather: sunny, hot
Main activity: work (office)
Training: 1 session - Run (10.5K Time Trial + 3K warm down)
Took the hounds for session in the park in the morning. Finished work and completed a running route I've been wanting to try for a while (10.5K, mostly bush track and bike path, 47mins30). Felt good and able to keep a decent pace. Just very warm conditions so had to make a stop out the front of someone's house to use their tap. 3K (15mins) warm down after this. Cooled down with a swim at home. Noticed left ear feeling a bit funny after the swim... Out for dinner at Thai restaurant and off to bed fairly early in readiness for a long ride leaving at 5:30am.
Weather: sunny, hot
Main activity: work (office)
Training: 1 session - Run (10.5K Time Trial + 3K warm down)
Took the hounds for session in the park in the morning. Finished work and completed a running route I've been wanting to try for a while (10.5K, mostly bush track and bike path, 47mins30). Felt good and able to keep a decent pace. Just very warm conditions so had to make a stop out the front of someone's house to use their tap. 3K (15mins) warm down after this. Cooled down with a swim at home. Noticed left ear feeling a bit funny after the swim... Out for dinner at Thai restaurant and off to bed fairly early in readiness for a long ride leaving at 5:30am.
Thursday, January 7, 2010
Day 4, Week 1
Sleep: 8.5 hours
Recovery: feeling the legs after ride
Weather: overcast, drizzly and humid
Main activity: work (office)
Training: 1 session - Run-Swim-Run (3K-2K-3K)
Out with the dogs this morning. Majority of the day in the office. Ran to Merewether Baths, did 2K swim and ran home, 1hr 15 all up. Considering doing the Australia Day swim across the harbour and back, 1.4K:
http://www.stocktonsurfclub.com/index.php?pageId=955
Overall, starting to feel a little flat on the energy levels - the body is not used to exercising this regularly lately.
Lamb for dinner. Talking up a long ride early Sat am.
Recovery: feeling the legs after ride
Weather: overcast, drizzly and humid
Main activity: work (office)
Training: 1 session - Run-Swim-Run (3K-2K-3K)
Out with the dogs this morning. Majority of the day in the office. Ran to Merewether Baths, did 2K swim and ran home, 1hr 15 all up. Considering doing the Australia Day swim across the harbour and back, 1.4K:
http://www.stocktonsurfclub.com/index.php?pageId=955
Overall, starting to feel a little flat on the energy levels - the body is not used to exercising this regularly lately.
Lamb for dinner. Talking up a long ride early Sat am.
Day 3, Week 1
Sleep: 9 hours
Weather: fine, warm 30 degrees
Recovery: legs feeling slightly heavy
Training: 1 session - Ride (50K)
A big day of jobs. Walked the dogs after a much needed sleep in, mowed the lawns later on. Caught up on some work on the laptop and got the Aussies home in the 2nd Test vs Pakistan at the SCG - a monumental win!
Made it out for a ride in the afternoon in the heat and wind. 50K out and back, 1hr45 - felt good especially with the wind at the back. Need to get used to some longer rides again. Out for dinner - risotto.
Weather: fine, warm 30 degrees
Recovery: legs feeling slightly heavy
Training: 1 session - Ride (50K)
A big day of jobs. Walked the dogs after a much needed sleep in, mowed the lawns later on. Caught up on some work on the laptop and got the Aussies home in the 2nd Test vs Pakistan at the SCG - a monumental win!
Made it out for a ride in the afternoon in the heat and wind. 50K out and back, 1hr45 - felt good especially with the wind at the back. Need to get used to some longer rides again. Out for dinner - risotto.
Wednesday, January 6, 2010
Day 2, Week 1
Sleep: 6 hours
Recovery: feeling good
Weather: fine, warm 32 degrees
Training: 1 session - Run (16.5K)
Main activity: work
Another early start. Found it hard to get out of bed and get going. Big day on the road and working. Got home and headed out for a run. Still warm conditions. Ran 16.5K, 1hr20. Felt OK but haven't run for over an hour in a few weeks, which showed. Keen to get some running fitness and form back. Chicken shchintzel and veges for dinner. Skins and bed.
Recovery: feeling good
Weather: fine, warm 32 degrees
Training: 1 session - Run (16.5K)
Main activity: work
Another early start. Found it hard to get out of bed and get going. Big day on the road and working. Got home and headed out for a run. Still warm conditions. Ran 16.5K, 1hr20. Felt OK but haven't run for over an hour in a few weeks, which showed. Keen to get some running fitness and form back. Chicken shchintzel and veges for dinner. Skins and bed.
Monday, January 4, 2010
Day 1, Week 1
Weight: 85.4kg
Sleep: 7 hours
Weather: overcast, 26 degrees
Training: 1 session - Swim (3K)
Main activity: Work
Early start to travel to the Hunter Valley for work. Feeling very tired - maybe jetlagged after spending the last week in Darwin. Excited to begin training today. Body feels fresh. A little concerned by how I'm going to fit training in around work, some days will be harder to make time than others.
Using a combination of 2 training programs - picking out the best/most suitable parts of each.
Current level of fitness is OK but cerntainly need to ramp things up. Also, looking to get the weight down to make things easier, (target race day weight 77-78kg).
Today's session, a swim at Singleton pool. 3K in around 1hr24. Felt good through-out. Need to get used to longer swimming sessions up to 4K.
Happy with food options for the day. Pasta for dinner. Skins top on and bed to catch up on some sleep.
Sleep: 7 hours
Weather: overcast, 26 degrees
Training: 1 session - Swim (3K)
Main activity: Work
Early start to travel to the Hunter Valley for work. Feeling very tired - maybe jetlagged after spending the last week in Darwin. Excited to begin training today. Body feels fresh. A little concerned by how I'm going to fit training in around work, some days will be harder to make time than others.
Using a combination of 2 training programs - picking out the best/most suitable parts of each.
Current level of fitness is OK but cerntainly need to ramp things up. Also, looking to get the weight down to make things easier, (target race day weight 77-78kg).
Today's session, a swim at Singleton pool. 3K in around 1hr24. Felt good through-out. Need to get used to longer swimming sessions up to 4K.
Happy with food options for the day. Pasta for dinner. Skins top on and bed to catch up on some sleep.
The Beginning
After much contemplation and deliberation I have decided to do it - enter an Ironman Triathlon. I guess I was always going to from the day I witnessed first hand, this remarkable event unfold in Port Elizabeth, South Africa in 2005. Shortly after, I recall being questioned about whether I would consider one day giving an Ironman a crack. My vague reply hinted that yes, I would certainly consider it...one day. Putting some more thought into it, I then made a loose pledge that I would complete an Ironman within 5 years, before I turned 30.
So here we are in 2010 and that pledge has been significantly tightened to the point where a plan of action has been developed in order to reach the start line at Ironman Australia on Sunday, 28th March. I have decided to keep a record of this 12 week journey to help myself and others, better understand what goes into achieving Ironman success.
So here we are in 2010 and that pledge has been significantly tightened to the point where a plan of action has been developed in order to reach the start line at Ironman Australia on Sunday, 28th March. I have decided to keep a record of this 12 week journey to help myself and others, better understand what goes into achieving Ironman success.
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