If your going with it one way...your against it coming back

Tim's Daily Training Notes
AM Session	PM Session	Next Race:	Geelong 70.3
Ride; 5hrs in 39/16-22 @ 90+ cadence and under 150 hr.	Stretch Session (15min)		10-2-08
		Days to Ironman:	94
Daily Observations
Weight:	85.0kg (arrgh)	Sleep:	5hrs
Mood:	Good	Heart Rate:	60bpm
Mileage
	Swim	Bike	Run
Daily:	0km	138.00km	0km
Week to Date:	6.2km	284.00km	23km
Month to Date:	29.65km	651.00km	72.23km
Daily Nutrition
Breakfast	Wild berry Smoothie & Special K
Morning Tea	N/a
Lunch
Afternoon Tea	N/a
Dinner
Hydration Notes	3 x 600ml Water 2 x 600ml Gatorade
Today's Journal

This morning was the first of many long rides. (5hrs) Up at 4.10am and out the door by 4.30am. Was feeling a little daunted with the challenge ahead but...you just got to get into it 'boots and all'. The plan was to go early to avoid at least some of the gusty winds we have been having over the last couple of day, but on the other hand it will be could to be exposed to what conditions could be like down in Port.

On reflecting on the ride I have a couple of thoughts.......

• I really enjoyed the ride...it was a great challenge.
• Had a break at Suttons Beach at the 2.30hr mark. Had a bite to eat, toilet stop and hydrated. The wind was blowing a gail along the foreshore. Very gusty and at time if you weren't holding on tight it would of blow you off the bike. However, it was much easier going North...for the time being!
• Most of the time I was in the aerobars. At about the 2hr mark the left shoulder started to get a little sort. This was counteracted with some strectching on the bike.
• At about the 3:50 mark stopped to refuel at the Narangba BP and had a sugar fix...those Starburst work a treat!
• Throughout the ride drank every 15min and ate every 45min, this seemed to keep me going really well, particularly when I was fatiguing over the last 60min.
• Again the bike is a level of frustration with the gears clicking and not meshing correctly.
• I completed the ride by myself, which mentally was a great step forward. There was plenty of 'mind games' but in the end good triumphs over evil (the arch enemy)

Saturday Sessions

Tim's Daily Training Notes
AM Session	PM Session	Next Race:	Geelong 70.3
Run; 60-70 mins @ under 150 hr and 10 min stretch	Core Strength Circuit: 5 push ups/30 sec prone hold, 30 sec squat hold (x 20)		10-2-08
		Days to Ironman:	95
Daily Observations
Weight:	85.4kg (arrgh)	Sleep:	9hrs
Mood:	Good	Heart Rate:	57bpm
Mileage
	Swim	Bike	Run
Daily:	0km	0km	12km
Week to Date:	6.2km	146.00km	23km
Month to Date:	29.65km	513.00km	72.23km
Daily Nutrition
Breakfast	Wild berry Smoothie & Special K
Morning Tea	N/a
Lunch	Fruit
Afternoon Tea	N/a
Dinner
Hydration Notes	3 x 600ml Water
Today's Journal

Ride/Swim Double

Tim's Daily Training Notes
AM Session	PM Session	Next Race:	Geelong 70.3
Ride; 60 min spin; 6 x 6min on flat road in 53/18-20 @ 90+ cadence and 150-160hr with 6 min spin btwn & 30 min spin w/d	Swim: 8 x 100 on 2.05; 10 x 50m kick with flippers 10 sec rec; 15 x 100 on 1.55 with paddles & pull; 200 choice w/d		10-2-08
		Days to Ironman:	96
Daily Observations
Weight:	85.4kg (arrgh)	Sleep:	5.5hrs
Mood:	Fair to Good	Heart Rate:	61bpm
Mileage
	Swim	Bike	Run
Daily:	3.0km	79 km	0km
Week to Date:	6.2km	146.00km	11km
Month to Date:	29.65km	513.00km	60.23km
Daily Nutrition
Breakfast	Ham & Eggs
Morning Tea	N/a
Lunch	Footlong Chicken Fillet Sub
Afternoon Tea	N/a
Dinner	Chicken Schnitzel and vegetables
Hydration Notes	5 x 600ml Water
Today's Journal

AM Session: Easy 60min spin out to Sandgate. Once there, 6 x 6min on flat road in 53/18-20 @ 90+ cadence and 150-160hr with 6 min spin between.

Couple of thoughts on the session:

• Again very frustrated with the bike. The handlebar tape on the left bullhorn unraveled throughout the ride. This was replaced in the servive. I am not particularly happy with the job that was done on my bike at all. I am concerned with all these mechanical issues with such a big race coming up and that the bike is only 6 months old.
• The cadence throughout the 6min hard was on 92-95rpm and the heart rate did not get above 150bpm. Should I be working harder to achieve the heart rate?
• At the end of the session I felt good. The legs were feeling a little fatigued but not a big issue.
• The conditions throughout the session were good preparation, with showers during the ride.

PM Session:

Swim: 8 x 100 on 2.05 - These were hard work; however, I was averaging 1:30-1:40 for the 100's. Really Struggled with this set. The arch enemy was at work within my head.

10 x 50m kick with flippers 10 sec rec- A good workout, tough but a good challenge to overcome. The legs were paticularly fatigued at the competion of the set.

15 x 100 on 1.55 with paddles & pull- This was definately a challenge; however, I broke it down into 3 sets of 5. I focussed on the benefits of such a set to build the upper body strength and got into a rythmn. On average competed the 100m in 1:45-1:50.

200 choice w/d