10 weeks out to NZ IM
Day 1- Monday
Feeling shit, have a head cold-all blocked up.
REST DAY- worked in Shop all day. Vlad gave me some of his natural cold and flu vitamins.
Day 2 - Tuesday
Still feeling congested, got a lift into work, then decided to run home in the evening(easy), normally 6.5km but added extra few km's. Total 9.5km(56 mins).
Day 3- Wednesday
Long ride- 143km.
Excited to be wearing my new cycle kit from SANTINI, my red look. Great fit and so comfortable.
Headed out to Manly to meet Nathan and 'Karmea' crew- with Sarah-Anne(who's also doing her first ironman with me in NZ:)), Warren and their friends visiting from England. Gorgeous sunny day. We headed out along coastal way towards Church Point, then headed to West Head, thru Akuna, and back along Pitt Water Rd through the coastal suburbs back to Manly for a much anticipated BREAKY/LUNCH, and a soya Latte. It was great chatting about life/politics. Tempted by Sarah-Anne suggesting getting a ferry back to the Eastern Suburbs..I but determined I cycled the last bit home.
Day 4 - Thursday (30th)
Was planning to fit in a run before we headed off to Jindabyne, but not feeling 100% I decided to have a REST DAY, and be completely rested for our 1st day of cycling in the mountains.
We decided to leave at 11.30am, as Marko was arriving back into Sydney in the morning.
We loaded up the cars, and Sue and I headed off, with Paudi and Marko in tow.
Arriving in Jindy,we bought supplies for riding the next day, and breakfast.
Day 5 - Friday-1st Day riding in Jindabyne
We headed out at 8.15am (was meant to be 7.30am), but we were so relaxed.
Breakfast of Carman muesli- with teaspoon of nutella, soya milk. 2 x coffees, barocca drink, 2 x toast w peanut butter and jam...yummy. Ready to rumble.
We cycled to Charlotte's Pass(84km). At the start my heart rate was high at 175 bpm. I took some Cold and Flu tablets and lots of tissues-as I starte to get sinusitus....
The pace was really good and steady. It was't too hot, cole or windy. No arm warmers needed. The climb up was 2hrs(40kms), then we re-grouped and cycled back down as a group- fast decending. Going back the 40km's took only 1 hr. The last decent, the other guys got to 80km.hr speeds, where as I did 60-65km/hr. Definitely my braking on corners improved, with me trying to follow the wheel in front around the corners.
Rose Bay, Double Bay, Vaucluse, Maroubra locations.
Thursday, 13 January 2011
Wk 14- Build Phase(pre christmas)
After the massive 35km run, my body felt quite flat for a few days(2 days), I craved sugar for more energy.
Training goal for Week: To swim my 3 sessions(something always comes up and I miss sessions. Relying only on 2 x sessions per week is getting me nervous for the 4km IM swim.
Monday-Day 1
The week started with my long run- 26km run starting at 6am, with a beautiful run from Vaucluse, thru Kings Cross, along Royal Botanical Gardens, past Opera House(10km mark), then along for another 3km for the half way mark running along Hickson Rd, past the Sydney Dance Company. It reminded me of running the last stretch of the Blackmores half marathon, but with no people.
I ran 2hrs 30 mins, had gel at half way mark(had no breakfast though just a coffee), and ran with my 2 x waterbottles filles with the NEW healthy concoction of Honey, salt, lemonjuice mixed with Water.
As soon as I finished my run, I put on my compression tigts, rehydrated with Endura drink, then ate some food.
Maintenance Session : Had my Osteo appointment, then went for a swim
Afternoon session: 3km Swim at Boy Charlton. This pool is definitely warmer than Cook and Philip.
Day 2- Tuesday
I headed out to swim at icebergs-after my 6am PT session, squeezing it inbefor working at 2XU shop at 9.30am. It was so rough, I ended up only doing 1km. Every end I had to hold on to the ropes, and not be pulled to the other lane, bit scary. So I gave up, had a quick sauna instead, grabbed coffee and bite to eat at the cafe, and headed to work,
Evening session: Determined to follow my program, I jumped on the trainer and did 1 1/2 hrs on timetrial bike. Efforts were 2 x 15 mins with active recovery (AR) f 15 mins. Heart rate 100-135 bpm. Couldn't get heart rate over this.
Day 3- Wednesday
Morning, woke up and swum at Nelson Par for 2.7km-50 mins swim in wetsuit.(just had enough time to do this), before my Group Personal Training session. The water was really cold.
Evening sesson-8pm
Run Intervals: warmup for 15 mins, then 4 x 1km efforts, with 2-3 min AR, then cool down. Total run time 55 mins. Ran efforts along Rose Bay Promenade,, starting Lyne Park end, running past the Police Station.
1st Effort was 4.15mins/ 2nd(bit downhill) 4mins, last efforst was fastest with 3.59 mins. Very happy with how I felt. I was really pumped with the music I was playing.
Day 4-Thursday
Headed out first to have coffee at Grind(Paddo)- be a bit social chatting with cycle club members, then forced myself to cycle out to Dolls Point, Taren Point on the bike path mainly, did 80km at good easy pace.
Not leaving any time to recover/stretch I decided to run to work in Paddington(like Brick session-straight off the bike), run was 6.5km(RACE PACE)- as I had to get to work in 35 mins. Then Running home again which gave total 13km. The run was technically a split run sesion. Didn't get a chance to stretch after first run session as I srated work straight away-whcih isn't ideal.
Day 5- Friday-Christmas Eve
Started the day with a beautiful swim at Icebergs- 4km with wetsuit, followed by sauna and breakfast.
Then a commute bike to work which totalled 13km.
Day 6 - Christmas Day
Told the family that I was cycling, and presents would be opened later at 10.30am.
Headed out to Coluzzi to meet Nathan for coffee, saw a few Randwick Botany members out and about. We then did a leisurely ride out to La Perouse(40km).
The rest of day was Christmas Feast, ate too much, only drunk 1 glass of wine, but boy did I feel full.
Started to feel my throat get dry, and my glands bit swollen, and feeling tired.
Day 7 - Sunday-Boxing Day
Woke up to rain, and not feeling that great, so didn't feel too guilty about missing my long ride. I tried to take some vitamins. All morning I had waves of feeling really tired. I then was keen to try on the wetsuit that Vlad had loaned me from 2XU, an XS- c2. I was finding my Orca Apex westuie-seize 2- getting too much water in it, and feeling really cold at the end of my swim. Putting on the wetsuit- I went bugger taking it off, so decided to go for a 2km swim and test it out. Heading to Nelson Park, I realised I would have an audience as heaps of people were watching the Sydney to Hobart Race. And there I was the only person swimming in the water. The wetsuit was great, size is perfect.
After my swim though- I started to block up in the nose, headed out to get some cold and flu tablets.
Summary: the training week was a good success, most workouts complete, and 4 swims done= 8.7km. Yippee
Training goal for Week: To swim my 3 sessions(something always comes up and I miss sessions. Relying only on 2 x sessions per week is getting me nervous for the 4km IM swim.
Monday-Day 1
The week started with my long run- 26km run starting at 6am, with a beautiful run from Vaucluse, thru Kings Cross, along Royal Botanical Gardens, past Opera House(10km mark), then along for another 3km for the half way mark running along Hickson Rd, past the Sydney Dance Company. It reminded me of running the last stretch of the Blackmores half marathon, but with no people.
I ran 2hrs 30 mins, had gel at half way mark(had no breakfast though just a coffee), and ran with my 2 x waterbottles filles with the NEW healthy concoction of Honey, salt, lemonjuice mixed with Water.
As soon as I finished my run, I put on my compression tigts, rehydrated with Endura drink, then ate some food.
Maintenance Session : Had my Osteo appointment, then went for a swim
Afternoon session: 3km Swim at Boy Charlton. This pool is definitely warmer than Cook and Philip.
Day 2- Tuesday
I headed out to swim at icebergs-after my 6am PT session, squeezing it inbefor working at 2XU shop at 9.30am. It was so rough, I ended up only doing 1km. Every end I had to hold on to the ropes, and not be pulled to the other lane, bit scary. So I gave up, had a quick sauna instead, grabbed coffee and bite to eat at the cafe, and headed to work,
Evening session: Determined to follow my program, I jumped on the trainer and did 1 1/2 hrs on timetrial bike. Efforts were 2 x 15 mins with active recovery (AR) f 15 mins. Heart rate 100-135 bpm. Couldn't get heart rate over this.
Day 3- Wednesday
Morning, woke up and swum at Nelson Par for 2.7km-50 mins swim in wetsuit.(just had enough time to do this), before my Group Personal Training session. The water was really cold.
Evening sesson-8pm
Run Intervals: warmup for 15 mins, then 4 x 1km efforts, with 2-3 min AR, then cool down. Total run time 55 mins. Ran efforts along Rose Bay Promenade,, starting Lyne Park end, running past the Police Station.
1st Effort was 4.15mins/ 2nd(bit downhill) 4mins, last efforst was fastest with 3.59 mins. Very happy with how I felt. I was really pumped with the music I was playing.
Day 4-Thursday
Headed out first to have coffee at Grind(Paddo)- be a bit social chatting with cycle club members, then forced myself to cycle out to Dolls Point, Taren Point on the bike path mainly, did 80km at good easy pace.
Not leaving any time to recover/stretch I decided to run to work in Paddington(like Brick session-straight off the bike), run was 6.5km(RACE PACE)- as I had to get to work in 35 mins. Then Running home again which gave total 13km. The run was technically a split run sesion. Didn't get a chance to stretch after first run session as I srated work straight away-whcih isn't ideal.
Day 5- Friday-Christmas Eve
Started the day with a beautiful swim at Icebergs- 4km with wetsuit, followed by sauna and breakfast.
Then a commute bike to work which totalled 13km.
Day 6 - Christmas Day
Told the family that I was cycling, and presents would be opened later at 10.30am.
Headed out to Coluzzi to meet Nathan for coffee, saw a few Randwick Botany members out and about. We then did a leisurely ride out to La Perouse(40km).
The rest of day was Christmas Feast, ate too much, only drunk 1 glass of wine, but boy did I feel full.
Started to feel my throat get dry, and my glands bit swollen, and feeling tired.
Day 7 - Sunday-Boxing Day
Woke up to rain, and not feeling that great, so didn't feel too guilty about missing my long ride. I tried to take some vitamins. All morning I had waves of feeling really tired. I then was keen to try on the wetsuit that Vlad had loaned me from 2XU, an XS- c2. I was finding my Orca Apex westuie-seize 2- getting too much water in it, and feeling really cold at the end of my swim. Putting on the wetsuit- I went bugger taking it off, so decided to go for a 2km swim and test it out. Heading to Nelson Park, I realised I would have an audience as heaps of people were watching the Sydney to Hobart Race. And there I was the only person swimming in the water. The wetsuit was great, size is perfect.
After my swim though- I started to block up in the nose, headed out to get some cold and flu tablets.
Summary: the training week was a good success, most workouts complete, and 4 swims done= 8.7km. Yippee
Triathlon checklist for racing
8 Weeks out to IM NZ: reasearching articles on experiences of doing ironman race in NZ. What wheels to use etc. Found this link, which is a great checklist for raceday.
http://www.tritraining.ca/equipchecklist.pdf
http://www.tritraining.ca/equipchecklist.pdf
Subscribe to:
Posts (Atom)