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.
Friday, March 19, 2010
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.
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