Tuesday - Run/Swim combination

Tim's Daily Training Notes
AM Session	PM Session	Next Race:	Geelong 70.3
Run: 75-90 mins @ under 150, inc 6 x 50m strides @ 80% hr and 15 min stretch	Swim: Squad Session		10-2-08
		Days to Ironman:	82
Daily Observations
Weight:	81.9kg (after run)	Sleep:	8.5hrs
Mood:	surprisingly good	Heart Rate:	57bpm
Mileage
	Swim	Bike	Run
Daily:	2km	0km	17km
Week to Date:	2km	0km	17km
Month to Date:	10.7km	569km	78.6km
Daily Nutrition
Breakfast	Smoothie and 2 pancakes
Morning Tea	N/a
Lunch	Salad
Afternoon Tea	N/a
Dinner	Vegetables
Hydration Notes	5 x 600ml Water
Today's Journal

After the weekend I didn't know how I'd fair for this 90min run today and talking with Mark we decided to make it 75min instead. But after waking up feeling rather invigorated after last nights massage I thought that I would see how I felt at the 30min mark and make a decision whether to continue on. The training condition so far this month have been ones to get the body and mind a custom to the adverse conditions that can be thrown at you during a race. And today was no different. The run was very damp!

The stats of the run were as follows:

Run Reflections:

• I felt relatively good and was able to complete a full 90min run. It was the first time I really felt the benefit of the massage in terms of my recovery. The legs were in good shape for this run..very impressed!
• Came home a little quicker then I went out...again was surprised at this. My legs seem to be recovering a lot quicker than they use to be.......nice!
• Completed about 17km in the 90min
• Iniatially in the run I was try to avoid the deeper puddles of water on the path but after a couple of km...just didn't bother.
• The heart rate outbound was around the 140bpm and inbound was about 150bpm.
• The run home included the 6 x 50m strides....found this a good drill to 'pep' up the legs...also in the run home I included a number of 200m speed surges. I am concern about getting into habit of the legs just turning over at the same pace all the time and losing the speed out of my legs.

PM Swim Session:

Swim Reflections:

• Really struggled with the swim through the initial warm up. The arch enemy was definately at work here tonight. There was plenty of arguing with myself tonight. At about 600m the whole swim thing began to improve...the rythmn was there and I was feeling a whole lot better.
• Still struggle with getting a consistent kick going throughout my swimming.
• I see the swim as something I still need to work on a lot more before Ironman.