Training log for week ending 25th July (133 days to go)

Another wintery week in Adelaide combined with the Tour de France making me stay up late has made it very tough to get out of bed each morning. This week was also combined with weeknight’s full of work and racing commitments so that Friday night was the first ‘free’ night I had.

Due to my weakness for pizza (mmm Hyde Park Pizza – Da Lot with extra anchovies) and its mandatory red wine accompaniment Monday mornings swim was abandoned. The remainder of the week was a bit mixed up however I still managed all the sessions.

A solid session (75km) in the hills on Saturday was good with plenty of climbing and I pushed on every assent.

This weeks totals (8 sessions / 10h18m / 170.3km / 5157kcal)

  • Swim
    • 2 sessions / 2 hours / 6.2km
  • Ride
    • 3 rides / 6h50m / 152km
  • Run
    • 2 runs / 55mins / 12km
  • Spinervals
    • 1 sessions / 30mins
  • Streching (extra)
    • 1 session / 30mins
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So what do the numbers look like?

Well the post marathon review went OK with Coach Nigel, didn’t quite stick to the plan with the average HR at 85% (instead of the target 83%) and this showed in the large positive split for the back half of the run – lesson learnt! Given the bout of illness 2 weeks out we both agreed the end result was on target.

We then had a chat (and a reality check) about what a ‘sub 10’ result will look like and what it will take to achieve it – a stretch target to say the least! So what does it look like?

Swim – 58min – (last year 1h3m) this is 91sec / 100m

Bike – 5h5m – (last year 5h20m) a nice easy 35.5 kph

Run – 3h40m – (last year 4h11m) a finishing stroll at 5.21 min/km

All done at a steady 75% HR……

So the big piece of advice from last week’s one on one was; ‘Every session counts’ and with those figures you bet it does!!

Can I do it? Well I didn’t think I could go sub 4 for the marathon, or an Ironman at all so all I have to do is stay healthy, stick to the plan and make ‘every session count’ – sounds easy right.

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Training log for week end 18/07

First real week ‘back’ after the marathon and the pattern is set; early morning swimming, afternoon running, long rides on the weekend and a couple of hill climbs on the other weekday mornings. When the weather is bad (as it was this week in Adelaide) good old Coach Troy sorts me out on the indoor trainer.

This week (8 sessions / 9h54min / 140.8km / 5287kcal):

  • Swim
    • 2 sessions / 2 hours / 6km
  • Ride
    • 2 rides / 5h13m / 124 km
  • Run
    • 2 runs / 56mins / 12km
  • Spinervals
    • 2 sessions / 98 mins
  • Stretching (extra)
    • 3 sessions / 90mins
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Recovery week

OK here we are after my recovery week. So how did I recover, by exercising of course! Well not all exercise, it was like my old life – few drinks, catching up with non-triathlon friends, sleeping in, working on the race car (it’s nearly finished too!).

  • Distances covered this week:
    • Run 10km
    • Ride 23km
    • Spinervals 1 hour
    • Swim 2 hours
    • One on one coaching session
  • Unofficial recovery items:
    • 2 pizza’s
    • 1 x 3 course Italian dinner
    • 2 bottles of very nice wine
    • 5 beers

So that’s it! The heart rate is a little high still (to be expected) so I will keep an eye on this and try to get back some cycling fitness.

Now set that alarm for 5.45 am again…..

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Gold Coast Marathon – done!

After being notified of a 2 hour delay for out flight home I thought it would be a good time to reflect on yesterdays Gold Coast Marathon….

My result was a 3h 23m time for the 42.2km.

The target time for the marathon was initially 3h 15m however after a couple of sick periods this was revised down to 3h 20m. All things considered I am happy with this results as a 3rd bout of man flu in the lead up weeks resulted in missing my ‘peak’ week that contained the last 35km hit out and some long speed sessions.

The day itself was great with perfect conditions, 20 degree max and almost no wind (until the final return leg). From the start I know I always go out with a slightly high HR above the target of 83% and this usually settles down after I get into a rhythm. Yesterday was different as I didn’t let it settle and held at 88% for the majority of the race rising to 90% for the last 10km. Too high I know and this showed in the 9% split difference between the first and second halves.

For me the race went well with the first 15 feeling easy (apart from know the HR was too high), the next 10 a little tougher and then a real slog from the 35km mark. THe final turn around mark at 34km seemed to take forever to reach with multiple faux turning points (like that damn roundabout over the bridge – I could have sworn that was the turnaround!). After this the run home was into a headwind that was not too bad but at this point I was certainly feeling it. Finally the finishing shute was fantastic, if not a little windy, with huge crowds. I used this to really push in the last few hundred meters just to see what I had left and managed to make up around 4 places. Good to know what was left in case I need those places in Busso…..

Thoughts on the actual run were what a great place to have an event! Great scenery, fantastic crowd support and with 25,000 competitors over the 2 days of racing really well organised. This was much tougher that the Ironman marathon (4h 11m) due to the pressure I was putting on myself for a good result rather than just finishing and boy it took a lot of self talk in those last 6km to not stop and walk.

Other items of note for the weekend:

  • Great result for Katie who completed her first half marathon.
  • Next time (for any event) we will get an apartment with a kitchen. Hotel meals are too limiting and expensive.
  • The Gold Coast does get cold in winter, especially at 4.30 in the morning
  • I am a crier; thanks to the bloke who asked if I was OK as I was sitting on the grass sobbing on the other side of the finish line.

Splits were as follows:

Five Kilometre Splits split time race time pace speed
5KM 0:22:58 0:23:47 4:35 13.06
10KM 0:22:57 0:46:44 4:35 13.06
15KM 0:22:59 1:09:44 4:35 13.05
20KM 0:22:51 1:32:36 4:34 13.12
25KM 0:23:12 1:55:48 4:38 12.93
30KM 0:24:05 2:19:53 4:49 12.45
35KM 0:25:18 2:45:12 5:03 11.85
40KM 0:27:15 3:12:27 5:27 11.01
Finish 0:11:45 3:24:13 5:20 11.23
         
Half Way Splits        
Half Way 1:36:51 1:37:40 4:35 13.07
Finish 1:46:32 3:24:13 5:02 11.88
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Hello world!

Well after another double run day it I decided (somewhere on the 4th 1km sprint) that it was time to try to record the journey back to Ironman Western Australia. This blog will record the trials, tribulations and motor sport distractions of my effort to go ‘sub 10’ this time around – wish me luck!

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