Recovery...Test Week.....hmmmmm

Tim's Daily Training Notes
AM Session	PM Session	Next Race:	Geelong 70.3
Recovery Week	Push up test, prone hold test and squat hold test. Do each to max and record result		10-2-08
		Days to Ironman:	69
Daily Observations
Weight:	82.7kg..cool	Sleep:	10.0hrs
Mood:	Good...a little stiff.	Heart Rate:	45bpm
Mileage
	Swim	Bike	Run
Daily:	0km	0km	0km
Week to Date:	0km	0km	0km
Month to Date:	21.6km	1169.5km	149.8km
Daily Nutrition
Breakfast	Cereal & Cup of tea
Morning Tea	N/a
Lunch	Salad
Afternoon Tea	N/a
Dinner	Chops and baked vegetables
Hydration Notes	3 x 600ml Water
Today's Journal

Wooohooooo....10 hours sleep....so good!!!

Woke up a little stiff this morning.....went through my 15min stretch routine to see if I could loosen up things...

Push Up Test - 46

Squat Test - 1min 56sec

Prone Test - 2min 14sec

Not too sure...whether to be happy with that or not....don't feel wrapped with the result....probably won't really know how I'm going until the next test.

Had another 10min stretch after the test.

Weekly Totals (January 21 to 27, 2008)

Swim:
5.5km

Cycle:
279.5km

Run:
46.8km

Core & Flexibility:
0hrs 30min

Stretching:
1hr 00min

Massages to date: 2

Total Training Time:
20hr 06min

Sessions Completed
(possible 14):
13 (93%)

Long Ride #4

Tim's Daily Training Notes
AM Session	PM Session	Next Race:	Geelong 70.3
Ride: 5hrs in 53/18-23 @ 90+ cadence and under 150hr inc hills	Run; 30 mins @ under 150 hr on flat and 30 min stretch		10-2-08
		Days to Ironman:	70
Daily Observations
Weight:	N/a	Sleep:	6.0hrs
Mood:	Ok	Heart Rate:	N/a
Mileage
	Swim	Bike	Run
Daily:	0km	147.5km	6.0km
Week to Date:	5.5km	279.5km	46.8km
Month to Date:	21.6km	1169.5km	149.8km
Daily Nutrition
Breakfast	Cereal & Pancakes (no butter)
Morning Tea	N/a
Lunch	Salad
Afternoon Tea	N/a
Dinner	N/a
Hydration Notes	7 x 600ml Water
Today's Journal

This morning was another 5hr long ride. The stats were as follows:

30 min run stats are as follows:

Australia Day

Tim's Daily Training Notes
AM Session	PM Session	Next Race:	Geelong 70.3
Run: Hills 90 mins keeping hr under 155 on flat and under 175 up the hills	Swim: Squad Session		10-2-08
		Days to Ironman:	71
Daily Observations
Weight:	N/a	Sleep:	8.0hrs
Mood:	Tired	Heart Rate:	N/a
Mileage
	Swim	Bike	Run
Daily:	1.1km	0km	16.8km
Week to Date:	5.5km	132km	40.8km
Month to Date:	21.6km	1022km	143.8km
Daily Nutrition
Breakfast	Cereal & Pancakes (no butter)
Morning Tea	N/a
Lunch	Chicken & Salad
Afternoon Tea	N/a
Dinner	Chops & Salad
Hydration Notes	6 x 600ml Water
Today's Journal

Run: Hills 90 mins keeping hr under 155 on flat and under 175 up the hills.

The Stats for the run: