The last 3 weeks have been tumultuous. Circumstances have been less than ideal as far as being able to get consistent training sessions completed. However, greater levels of tolerance from Rachel (+kids) have allowed me to get most of the important training sessions done.
Week SIX - 11th January to 17th January
Monday AM - Ride 35km
Monday PM - Swim 3km
Tuesday PM - Swim 3km, Run 5km (treadmill run @ Gym)
Wednesday PM - Run 10km Sun Valley
Thursday AM - Run 11km treadmill (45mins)
Thursday PM - Ride
Friday AM - Swim 3-4km, Ride 120km.
Friday PM - Run 1hr45min (need to map this one for distance, ~16-18km)
Saturday AM - Ride with Penrith Institute of Sport (PIS) around Cobbitty Loop, 115km, with easy Run off the bike, ~7km.
Sunday AM - Ride with PIS, Bells Line of Rd. This was the first one with the Ironman squad, felt great and enjoyed every single pedal stroke!
I stayed home for the weekend while Rach and the Kids headed off to Holidays on Saturday, making my way down on Sunday afternoon. Holidays consisted of car camping on the South Coast near Jervis Bay. Plenty of relaxation, too much sun, and a little reading.
Week SEVEN - 18th to 24th January - training while camping = bad!
Monday - Rest (weather terrible)
Tuesday AM - Ride 35km around Crookhaven Heads, Culburra and Callala. Some great places for trail running incidentally, Jervis Bay National Park and some state forest areas. Not many hills!
Wednesday PM - Swim ~2.5km. Found a pool at nearby Greenwell Point, a great outdoor 25m pool I had to myself (+ some sea gulls), a little colder than I am used to though.
Thursday AM - Run 6km with Amy.
Friday AM - Ride 18km - Swim 3km - Ride 52km
Headed back home that afternoon to get organised for weekend training sessions and moving house.
Saturday AM - Ride with PIS around Cobbitty again, this time finishing with some fast Time Trials followed by a very sluggish 15km run off the bike. Struggled with the heat and hydration. Walked far too much.
Sat PM - swim cancelled due to moving.
Sunday AM - Bells Line of Rd again with PIS, 160km getting around in 5hr30, struggled.
Week EIGHT - 25th - 31st January
Monday - Rest
Tuesday AM - 42km in Glenbrook National Park for Australia Day Fatass Run. Enjoyed this a lot. Wasn't planning on doing the full marathon, however when Scam headed down Pisgah Ridge I knew he had full intentions of doing the full. Something that was discussed later as Plan B was hatched. I think I needed this one mentally moreso than physically. My long runs have suffered for the last month due to the long rides taking precedence. Felt good to get through this in 4:10 with few complaints.
Tuesday PM - not surprisingly I didn't get the call from The Animal to join him for the firm treadmill session, so I ate food instead.
Wednesday AM - Swim >3km
Wednesday PM - stretches and some core exercise. Legs feeling tight after Tuesdays run.
Thursday AM - 12km on treadmill at 5min/km pace, keeping HR low(ish). Lack the discipline to do this properly.
Friday AM - Swim 3.5km followed by 120km ride with The Prince and The Bro. Headed up to Megalong Valley to see what the hill has to offer. Not much as it turns out! It is a good long hill, but plenty of fast flatter sections to keep the pace up and not much slow grinding efforts. In this regards Bellbird and Tomah are considerably harder. I did enjoy the ride. Had to crank it back to make a massage appointment. Much needed work on the gluts and ITB.
Saturday AM - low point as I missed the morning PIS ride due to back pain, poor sleep and alarm malfunction.
Saturday PM - got a ride in with Paul (bro-in-law), who is about to embark on a foray into the world of triathlon. 60km around the Hawkesbury Loop with Old Bathurst thrown in. Back home with enough time to get up to Springwood Pool for a 3km straight wetsuit swim. Felt good, splits looked OK, not sure if I missed a few laps though, 120 laps in 25m pool and I am bound to forget a few. Glad I could keep pace up over the 3km without feeling fatigue, total time ~42mins.
Got a quick run in the evening around home, 1hr5min.
Sunday AM - made the PIS Bells Line Ride, 160km, 5:35, in a lot of pain for most of the day. Calves, gluts and quads felt like they were on fire. Ran off the bike, 35mins, v. slow pace but focussed on putting one foot in front of another.
Sunday PM - Rest and re-fuel.
Happy with progress. More consistency needed and more discipline with correct training. Apprehensive about February and the increase in intensity and distance, however happy that the body has held up mostly for the last 2 months of fairly hard training.
It seems everyone I speak to is going to be in Port Maquarie for Ironman, which I am both pleased and apprehensive about. I will put this warning out there for those who wish to spectate: if the day is a success you will see tears and if the day is a failure you will also see tears!
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