Self Imposed Rest (30-1 to 5-1)

This week was taken off to rest my calf injury.

oh...No....ouch....hmmmm...grabs the left calf

Today's Training Program
AM - Run: 40 min comfortable run – easy aerobic pace, do this over a few rolling hills.
PM - Swim Session

Today's Journal
This morning went off for a easy 40min run and about 2/3 the way round found myself pulling up rather suddenly with an acute pain in my left calf. The pain was very sudden and prevented me from completing the run. This was very concerning at the time...to say I wasn't happy would be an understatement.....

Just walking on it throughout the day was painful; however, as the day went on it became a little less painful.

Decided to take the week off training just to see what the rest would do.

Sunday....Day of Rest

Today's Training Program
AM - Run Session: 60 min comfortable run – easy aerobic pace.
PM - Rest Session

Today's Journal
Day off today.

Group Ride - Run Inn 5km TT

Today's Training Program
AM - Brick - Bike: 3 hr bike in 39 x 16/15 @ 95+ rpm on the flatter areas. Run: 30 min, 15 min out and you must negative split home 14:59 or better.
PM - Rest Session

Today's Journal
It was 5km TT day - Time 21:01...happy with this time

Australia Day...Day of Rest

Today's Training Program
AM - Swim session
400 m warm up.
Main set:
5 x 100m on 2 min 5 sec cycle.
5 x 100m on 2 min cycle.
400m recovery with pool buoy
10 x 25 m on 5 sec rest200m swim down just mix it up.
PM - Rest Session

Today's Journal
The last few days I have been struggling with a number of ailments, that have not really prevented me from training; however, I thought I would use today to try and give these ailments a chance to improve.

Thursday's Session

Today's Training Program
AM - Bike: 1.5 hr bike in 39 x 16 at 95 + rpm on the flatter areas or Track session at Crit Track (20km TT)
PM - Rest Session

Today's Journal
Decided to work with the squad at the Crit Track for a 20km TT. The goal of the session was to maintain a realistic speed and cadence for the 20km. The session started with a 2 lap warm up and then into it...

The details are as follows:

The session felt good, after talking with RA I probably need to drom the cadence back about to 97-105rpm and maintain a similar speed, this may need a little working through the gearing.

The pectoral muscle strain was feeling very good by mid afternoon.

Wednesday's Session

Today's Training Program
AM - Run Session: 40 min comfortable run – easy aerobic pace.
PM - Swim Session

Today's Journal
Ran to swimming, about a 20min run. Completed a good swim session. Initially began the session with a bit of strain in the left pecoral muscle, as the session continued the muscle seem to stretch out a little bit.
Ran 20min home (very humid conditions)

Tuesday's Session

Today's Training Program
AM - Bike: 1 hr bike in 39 x 16 at 95 + rpm on the flatter areas.
PM - Rest Session

Today's Journal
Today was spent trying to get over a chest/stomach complaint that I have had since Sunday.

Monday's Session

Today's Training Program
AM - Run: 20 min comfortable run – easy aerobic pace.
PM - Swim Session

Today's Journal
Swim session was a positive session. Made some adjustments to the stroke action of my right arm as it was stroking a little too deep.

QTS Race 4 - Robina

Race Report

Today is the first race after the Christmas, New Year period. I was feeling positive going into the race; however, I had woken up with a very tight chest and uncomfortable feeling in my stomach, especially after I had eaten something. After I gad got all my gear together I was feeling a little better so I then ventured on.

Travelled down to the coast ariving about 5.45am. Went over and registered, checked to wave time (7.27am) The conditions were fair, a little overcast and a number of showers about. Went back to the car and prepared my bike and other gear, then into transition and set up my gear closer to the bike entry/exit than the run exit/entry as I prefer to put my shoes on while I am in transition that trying to put my feet into them on the bike.

At about 7.10am went around the back for a warm up swim. At 7.27am we were off and racing. The swim started off ok, but soon found that I was struggling to get into a rythm and for the back leg of the swim was struggling BIG TIME...but continued on. Turning the final bouy found a little bit of rythm but was no where near the form I found during the week. Was out of the water with a swim time of 0:14:42. Into transition, a 100m 'ish' run to my bike and then out again with a T1 time of approx. 0:02:27.

Out on the bike, was feeling a lot more confident. The conditions were good, very little head wind to speak of. Both the Garmin and the bike computer put the distamce at approximately 21.5km for this leg. The details of the leg are as follows with a time of 0:36:16 for the bike leg.

Following a positive bike leg it was in for T2 which was approx 0:01:11. Then out for the 5km run. I was happy with my run, prbably could have gone a little harder but I suppose for the first race for a while, its a good starter. The time was - 0:21:33. The specific details area as follows:

Thought this was a good leg with the pace for each km split being fairly constant.

Overall a good race with an overall time of 1:16:11, 23rd in my age group. Its a goal to improve this age group placings..it would be nice to get under 20th.

Saturday's preparation session

Today's Training Program
AM - Transition session:
3 x 100m swim/1 km bike/300m run.1st one swim hard, 2nd bike hard, 3rd run hard.
PM - Rest Session

Today's Journal
The details of this session are as follows: (The last run avg. pace has been calculated incorrectly)

The swim times are as follows:
1 - 1:07
2 - 1:46
3 - 1:45

Friday Session

Today's Training Program
AM - Swim Session
PM - Rest Session

Today's Journal
This was a good swim session with about a 2.5km work out, which invlove some more endurance sets.

Thursday Session

Today's Training Program
AM - Brick / Transition session:
4 x 2 - 3 km bike / 800m run.1st one warm up and then 2 hard, last one cool down.
PM - Rest Session

Today's Journal
This was another positive session, conditions were rather humid, but it was good preparation for Sunday.
Brick 1 - 0:12:14
Brick 2 - 0:10:50
Brick 3 - 0:11:05
Brick 4 - 0:12:30

The bike course as a number of hills which adds good variety to the course. It is technical with those hills and plenty of turns, a good challenge.

Wednesday's Sessions

Today's Training Program
AM - Run: 25 min run, 5 min easy aerobic just do it. At the 5 min mark this is the start of a surg session, 1 min on at about 90% effort so above your AT (Anaerobic), then 2 min off @ a comfortable high aerobic pace around 10 – 15 beats below AT; repeat this for the remainder of the session.
PM - Swim Squad Session

Today's Journal
Run Session

Up early and off for the run session, did an extensive stretch as I was feeling a little niggle in the left calf. The details are as follows:

Swim Session
The swim session this evening, was a positive session.

Tuesday's Session

Today's Training Program
AM - Bike: Crit Track session:
10 min easy warm up:1 on - 1 off, 2 on – 2 off, 3 on – 2 off, 4 on – 2 off, 3 on – 2 off, 2 on – 1 off, 1 on and 10 min spin recovery.
PM - Rest Session

Today's Journal
The details of this session were as follows:

Swimming Squad is up and going

Today's Training Program
AM - Run: 20 min comfortable run – easy aerobic pace.
PM - Swim Squad Trg

Today's Journal
The AM run didn't happen...a bit dissappointed I didn't get out but we move on.
Off to swimming squad in the evening, felt a little tired in the legs intitially but they seem to come good after a few hundred metres.
I am currently focussing on a couple of things with my swimming:

1. Moving to bilateral breathing...each session I am slowly introducing a bit more...
2. During this session was concerned with the lack of kick happening with my legs...this is to become a focus as well.

Met with RA before the session to disscus the direction of my training for the next 12months, the following points came out of our discussions:

1. Looking to have a bit of 'time off' at the end of this season (2weeks off run and bike, then 2 weeks of maintenance) do other stuff other than tri training etc. Can continue to swim during this time.
2. This will happen for the month of April.
3. Peak training time will be June through to November
4. Key qualifying races will be GC Half Ironman (30-9) and Port Maquarie Half Ironman (4-11 tbc)
5. Yeppon a possibility as a training race.
6. Canberra is to used as a 'fall back' in case of injury or sickness
7. Other key races - QLD Half Marathon and GC Half Marathon
8. Pre Christmas 2007 - Bribie Races
9. Post Christmas 2007 - Goodiwindi and Bribie
10. Think about some strength training during the time off

Training Zones

I suppose I have just answer my own question from the other day. I found a website that calculates the various training zones (http://www.copacabanarunners.net/iheart.html)

The calculator gave me the following information:

Training Zone
Healthy Heart Zone(50-60% Max. Heart Rate)
This zone is for: the ones starting to run, coming back from injury or a health problem. For warm-up and the cool-down of more intense trainings.
Based on Tim's MHR : 93 --> 112

Temperate Zone(60-70% Max. Heart Rate)
This zone is for: fat-burning, heart strengthening, aerobic training.
Based on Tim's MHR : 113 --> 130

Aerobic Zone(70-80% Max. Heart Rate)
This zone is for: heart strengthening and size increasing, respiratory system improvement, increasing of the number and size of the blood vessels, lung capacity increasing.
Based on Tim's MHR : 131 --> 149

Anaerobic Threshold(80-90% Max. Heart Rate)
This zone is for: anaerobic training, training the body to metabolize lactic acid efficiently.
Based on Tim's MHR : 150 --> 168

Redline Zone(90-100% Max.H.R)
This is a high risk zone to get injured and you shouldn't train here without a professional orientation.
Based on Tim's MHR : 169 --> 187

Sunday...on the Bike again...

Today's Training Program
AM - Brick - Bike: 2 hr bike in 39 x 16/15 @ 95+ rpm on the flatter areas. Run: 40 min off the bike
PM - Rest Session

Today's Journal
This morning set off for a group ride with the squad. Again it was particularly humid. It was a good session, however, the legs are probably just still feeling a little from last weekend. Further into the ride the better they seem to become, could be just that I haven't got on the bike since last Sunday.


The details are as follows:

Saturday...wow...how's the humidity?

Today's Training Program
AM - Run: 60 min comfortable run – easy aerobic pace.
PM - Rest Session

Today's Journal
The run this morning was a good 'hit out' after the big week end of boot camp. The conditions were overcast and very humid. The details of the run are as follows:




The session start off with a very good stretch and the goal was to maintain a 5.00m pace, which I think I just about achieved. There are less flucuations in the split pace vs the average pace for this distance. And appears to be an improvement from previous runs.
?question - what would you define as an athletes aerobic pace?

Friday

Today's Training Program
AM - Swim session 600 m warm up.
Main set:
8 x 200m on 4 min 15 sec cycle.200m swim down
PM - Rest Session

Today's Journal
Not much activity today!

The Sparks back....

Today's Training Program
AM - Quality run. 10 min warm-up. 4 x 1km repeats on a fairly flat area. This is done on a 7 min cycle at the end of each 1km TT jog for 1 min and rest the remainder of the 7 min as recovery. Starting your next repeat at the completion of the 7 min cycle. 10 min run down at the end of the session.
PM - Rest Session

Today's Journal
As of Lunch time today it has been 4 days since I have done any training...enough is enough!

The length of time was based on ensuring a full recovery and caution with my experience of starting back too early after the GC Marathon last year and then ending up with an injury. So this afternoon I needed to get out and DO something...I have felt with the rest and eating a lot better along with a little stretching, I believe and certainly feel I have got back to my peak.

Saying this I decided to have a go at the Quality Run programmed for today. I felt good...maybe a bit to good...was suprised with the pace I was able to keep for the 4 x 1km intervals. Apart from feeling a little tightness in the left calf, the session was successfully complete and achieved.

The details are as follows:

Warm Up

Session

Warm Down

Wednesday.....hmmmmm

Today's Training Program
AM - Bike: 2 – 3 hr bike in 39 x 16 at 95 + rpm on the flatter areas. This just an easy spin session
PM - Swim session - 400 m warm up.
Main set:
15 x 100m on 2 min 5 sec cycle.
8 x 25m on 10 sec rest400m swim down just mix it up.

Today's Journal
Hmmmmm.....nothing...but the body is starting to feel a lot better. I am certainly starting to think about slowly getting back in to it tomorrow!

On an aside, last week I went out and purchased a mag trainer...very nice...plan to utilise this in some of my training.

Tuesday....Hmmmm

Today's Training Program
AM - Bike: 1.5 hr bike in 39 x 16 at 95 + rpm on the flatter areas. This has a 15 km Time Trail in the middle. May be do this at the Crit track or Sandgate. Record the time for the distance/TT.
PM - Rest Session

Today's Journal
Not a lot of training...in fact none...just tried to keep off my feet.

Monday.....hmmmm

Today's Training Program
AM - Rest Session
PM - Swim session: 400 m warm up.
Main set:
10 x 50m on 1 min 5 sec cycle.
5 x 100m on 2 min 5 sec cycle with a pool buoy.
10 x 25 m on 5 sec rest200m swim down just mix it up.

Today's Journal
With the completion of a 'full on' week end I have decided to have most of the week off.

Legs and in fact the whole body are feeling a little tired and will be trying to catch up on some much earned rest throughout the day.

The Challenge Continues.....

Today's Boot Camp Program
AM - BIKE: 5.00am Mt Nebo and return.

SWIM: 10.00am (approx. or as soon as ride finishes). This will be a 3 km swim set with video analysis.
PM - MOVIE AND RUN TRACK SESSION: 2.30pm - 5.30pm @ University of Queensland Track The new triathlon movie, "What it Takes" starring Peter Reid, Luke Bell, Lori Bowden and Heather Furh will be shown. Following the movie we will perform an aerobic based track session with video analysis.

Today's Journal
The day started at about 4.00am. Rose to a good day for riding...at least in the morning before it gets too hot. Drove to the pool and de-racked the bike for the session. This morning I was feeling a little tired and maybe lacking a little positive motivation. However, once we got going and headed towards the bas of Mt Nebo the motivation and enthusiasm improved...there was a challenge to be achieved...and it can be done! We paused briefly at the base before the ascent began...remember not too hard early. The session involved riding for 60min and then turning around and coming back down. I wasn't too sure how far I would get...??? The first 6km or so is a fairly long sustained climb. Throughout the ride plenty of positive thoughts and reinforcement (thinking about upper body form...staying relaxed...and pedal stroke) enable me to make the shops at Mt Nebo in approx. 61min...I was happy with this! After some refreshments and refilling water bottle it was off again...back down the way we came...a lot quicker really.

Once we were back to the based of Nebo, we were given the news that Mt Cootha was the next challenge...well bring it on. We reached the based of Mt Cootha, paused briefly and then began the ascent from Slaughter Falls..well...at least with Nebo after a bit of a climb you had a bit of time to compose yourself before the next climb...this was 2.2km of just climbing...it was achieved and again it is the mental arguments with yourself and positive reinforcement that in the end gets you through.

Stats for the ride are shown below:

Swim Session

This was a 3km session which I was happy to get through...in fact used the session to improve and develop my bilateral breathing...I was also quite happy with what I was able to achieve.

Went home, had a good lunch a 30min 'kip' pulled out the Skins (which I find really assist in the recovery of the legs) and then headed to UQ.

Run Session

I must say this was a session I was looking forward...how nice to run on a tartan track...

Firstly we watched "What it Takes" starring Peter Reid, Luke Bell, Lori Bowden and Heather Furh..all I can say...some of these guys are interesting....

Then out to the track...6 x 1km @ a pace that can be maintained over the 6 intervals..between the intervals there is a 2 min rest. The details are as follows:

I was happy with this as I was able to maintain a consistent pace over the 6 intervals.

Friday....it's BOOT CAMP

Today's Boot Camp Program
AM - SWIM: 5.30am - 7.00am This will be a 4km swim set with some video analysis. Then a 2- 2.5 hr bike session starting at 7.15am and it will be an easy spin concentrating on technique

PM - RUN: 4.30pm -6.00pm 75 -90 minute flat aerobic run along bike path.

Today's Journal
Swim Session

The day started with a 4km swim session. The exact details of the make up of the session escape me but I was happy to complete the full 4km. The body felt good after this session.

Bike Session

The details of the bike sessions are as follows:

Run Session

The details of the run session are as follows:

There were good conditions for this run. Initially for the first 10-12km was fairly comfortable with the pace, but then felt I couldn't maintain the pace for the rest of the distance, however I musn't of done a bad job as I was able to negative split the run home by about a minute.

As I mentioned in previous posts, one of the goals with my running is to maintain a more consistent pace over the distances that I run.

At the end of the session, the legs were sore as you would expect them to be after 17km. When I got home, I endured a hot/cold bath to assist in the recovery. I must admit that this did relieve some of the soreness and tiredness in the legs. This type of physical load also made me aware of different ways to aide in the recovery of the body...especially the legs.

Thursday....

Today's Training Program
AM - Bike: 2 hr bike in 39 x 16 at 95 + rpm on the flatter areas. This has a 10 km Time Trail in the middle. May be do this at the Crit track or Sandgate. Record the time for the distance/TT.
PM - Rest Session

Today's Journal
Poor form and motivation today, nothing really happened.

Did a bit of thinking about the up coming boot camp this week end and decided to give it a go. My goal from the weekend is to challenge myself...placing my body under a 'sustained' physical load for the 2 1/2 days...to I suppose simulate the load one's body would be placed in during both half/full ironman races. Other goals are to improve my swimming and build my strength base for the bike.

Wednesday's Program and Journal

Today's Training Program
AM - Quality run. 10 min warm-up. 4 x 400m repeats on a fairly flat area, an oval is ideal. This is done on a 4 min cycle at the end of each 400m TT jog for the remainder of the 4 min as an active recovery. Starting your next repeat at the completion of the 4 min cycle. 10 min run down at the end of the session.
PM - Swim session 400 m warm up.
Main set: 15 x 100m on 2 min 5 sec cycle, 8 x 25m on 10 sec rest
400m swim down just mix it up.

Today's Journal
A good start to the morning..its raining...will endeavour to get out for the run as soon as it stops.

Eventually I got out for the session about 12.30pm when it had finished raining. The stats of the session are as follows:

Warm Up: 0:08:22

TT1: 0:01:15 (400m)

TT2: 0:01:18 (400m)

TT3: 0:01:39 (400m)

TT4: 0:01:18 (400m)

Warm Down: 0:06:01

I felt this was reasonable session, the TT3 shows a slower time than the other 3 TT, was becoming a little fatigued at the stage; however, I did find enough energy to bring it home strong. The track was a little damp under foot. Otherwise felt good after the session, need to ensure that I stretch properly, got a little slack today.

The PM session has been postponed until Thursday PM...still taking Christmas light down...just need to get this done.

Tuesday's Program and Journal

Today's Training Program
AM - Bike: 2 hr bike in 39 x 16 at 95+ rpm on the flatter areas, put some long slow hills into this session including a 1hr Wind Trainer Session
PM - Rest Session

Today's Journal
This morning I was up and going at 4.45am and began my ride over for a 1hr wind trainer session. The wind trainer session involved a warm up and then 3 x 8 min intervals at a 100rpm with a moderate level of friction.

After this session headed of for a ride. The details are as follows:

Legs were a little tired after the session, otherwise felt fine.

Programmed Day of Rest

Today's Training Program
AM - Rest Session
PM - Rest Session

Today's Journal
A recovery day!!!
Tomorrow it's back into the training in earnest.

In the morning watched the highlight package from the 2006 Australian Ironman in Busselton...another great inspirational training session.

Today I spent a bit of time thinking about what I have to do to qualify for the Australian Ironman in 2008 which from my understanding I need to qualify in one of a number of Half ironman races throughout this year.

Decided to do a little investigation into the qualifying time for the M35-39 age group it varies a little, based on the different half ironman races. I'm not sure whether these are the correct times to be looking at but I found some on Ironman Australia Triathlon website.

Looking at these times and considering the qualifying spots table found on the USM Events website for the 2006 Gold Coast Half Ironman, it would appear there is some work to be done. I would like to aim to take off about an hour from the time which I did at the 2006 Gold Coast Half Ironman. I think this would be realistic, considering a fair bit of time was spent in transition and I believe I can imporve both my bike and run times. It must be bought to mind that this was my first ever Half Ironman with very little focussed training....its now all about achieving this challenge.

2006 Gold Coast Half Ironman Times:

New Years Eve (31-12-06)

Today's Training Program
AM - Run: 75 min comfortable run – easy aerobic pace.
PM - Rest Session

Today's Journal
Today journal does not have a lot of training involved. The day started with a trip up to Bribie (for a birthday party) which really governed the rest of the day....as a day of rest.