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