Wednesday - PM Session

Swim: Squad session

Rode into swimming and back:

• Distance of 20km
• 1hr riding time
  

Session Reflections:

• Total Distance = 2.6km
• There was a number of sets that utilised fins
• Other sets were hypoxic sets
• Good work out.

Wednesday - AM Session

Ride: Coach squad. Ride there and back easy (Riverloop)


Stats Review:

Session Reflections:

• This was a very easy session - spin!
• Legs felt good after the bike big week last week....that is until Rich and I decided to clean out the valves on the corso!
• Hot Chocolate and French toast was fantastic!

Tuesday - PM Session

Before coaching the squad tonight I jumped in the pool and completed the following session:

3 x 300m pull; 10 x 25m front scull/25m swim; 10 x 100 pull/paddles on 1.45; 200m w/d

Session Reflections:

• Total = 2.6km
• It had 13 days since I last had been in the water. It certainly felt like it too. But not as bad as it has been in the past after such a lay off.
• This was an upper body workout...well it certainly felt like it....it was a 'welcome back' type workout for the shoulders.

Tuesday - AM Session

Monday - PM Session

Nothing here.

Wooooohoooooo!

:-)

Monday - AM Session

This morning is a rest session and it is very nice to not be out on the bike.

The bike week was very rewarding and it was again good to become 'one' with my bike.

This week is a recovery week. Then we begin the 12weeks to Ironman. I am again really looking forward to the training and racing Ironman this year. I'm hoping that with training with the other folk doing IM in the squad I can pick up some 'bits and pieces' that will help me improve further in my training to achieve the goal of sub 10hr 50min.

This IM campaign I plan to do some things the same but want to really focus on core strength and diet. I think these are the 2 things that let me down last IM campaign. As a whole I would like to just to do things better!

The other aspect of the training which I think could do with some refinement is the mental side of things...really learning to 'mentally' overcome the pain and soreness in the legs/arms. I suppose to push through that pain to develop a higher threshold and therefore to be able to perform better.

Weekly Totals - December 29 to January 4

BIKE STATS

Sunday - AM Session

Ride: 2.5-3hrs @ easy pace in big ring and 15 min stretch
Route: Carbrook, Redland Bay, Raby Bay, Wellington Point, Manly, Wynnum, Lindum

HR Training

Heart rate variations for a given intensity
A reduction in heart rate for a given intensity is usually due to an improvement in fitness but a number of other factors might explain why heart rates can vary for a given intensity:

• Dehydration can increase the heart rate by up to 7.5%
• Heat and humidity can increase the herat rate by 10 beats/minute
• Altitude can increase the heart rate by 10 to 20%, even when acclimatised
• Biological variation can mean the heart rate varies from day to day by 2 to 4 beats/minute

Saturday - AM Session

Ride: 2.5-3hrs @ easy pace in big ring and 15 min stretch
Route: Redcliffe Loop

Session Reflections:

• Went out with Rich this morning
• Hard work with a challenging breeze throughout the ride.
• Stretched afterwards (15min)

Riding plans for the next 2 days

SATURDAY - Redcliffe loop....

SUNDAY - Dayboro loop with the Redcliffe loop tacked on...come back through Sandgate etc....probably be about 4-4.5hrs

Friday - AM Session

Ride: 2.5-3hrs @ easy pace in big ring and 15 min stretch

Route: Dayboro Loop

Session Reflections:

• It feel likes it coming together!

Thursday - PM Session

Run: 45-60 min easy through the Hills

Session Reflections:

• Hot and humid!
• Hydrated well all day but it didn't seem to help.
• This was meant to be an easy run however the HR averaged 150bpm....that's NOT the easy HR zone. It was however through the hills.
• Tried to keep my HR under the 150bpm target for my running...at time it required me to walk for 2-3min to get it down.
• When I did get it down, it took less than 1min to rise up around the 150bpm mark again.

Thursday - AM Session

Core: 10 push ups; 30 sec prone hold; 20 sec squat hold x 15

I am going to track my HR with most training activities that I do throughout the IM campaign as I am hoping to learn a little more about hoe the 'old ticker' works in the different training situations and then try and use it to improve my performance....at this stage not sure how I'm going to do it but I am very intrigued on learning more about training to a HR. It's somthing I did last IM campaign and it work really well and am looking to get a further advantage out of this type of training.

The HR Chart below was recording during my core strength session today.

The HR Chart here is one that I recorded straign after the core session. I was lying down and was interested in see how quickly the HR decreased to a point where it levelled out.

2009 Weigh In

I have to start somewhere.

The starting weight for the 2009 IM Campaign is at 86.2kg

I believe we have something to work on here!

The goal race weight for the 2009 IM is no more than 80.0kg

This is achievable as this was my race weight for the 2008 IM.