Slightly better week this week but still missing a big LSD on the bike. Not having much luck in the saddle either as the 3 flats over the weekend have been swiftly followed up by another two flats at the start of the week to give me an average of 1 flat a day for 5 days. By Thursday i was getting a bit fed up of this so put a new tire on the back wheel and things seemed fine. Went out for what was meant to be a decent size ride on Sunday morning no notice the front tube coming out of the side of the front tire after maybe 3kms to bring an early end to another ride! Pleased to say i've finally pulled my finger out and got my bike setup more or less sorted so hoping not to get too many more problems in the run up to Ironman and a few very important weeks of training. Swimming kms did improve a bit this week in an effort to spend more time in the pool. Here's a quick run down of week 6:
Monday 8 Feb
10km Treadmill run at lunchtime. Steady build for first 5km in 22.55, picking it up for the second 5km to go 19.50 and complete an overall 10km in 42.45. Not particularly quick but felt good and managed to stretch the legs out in the last few kms. Got home and decided to jump on the bike and head up to Woodford. Got a flat just a the station at Woodford, ripped my bike pants somehow trying to get off the bike in the middle of the highway as i crossed to the other side to get the pedestrian bridge to the station to see a train pass by and miss it by 2 minutes. Thanks to Ozone for the lift home, and was great to have a yarn to Mum in Wales while i was waiting. Clocked 12km on the bike. If it wasn't uphill it definately wouldn't have been worth it!!
Tuesday 9 Feb
Swim at lunchtime at Blacktown. Solid 2kms, not particularly quick, trying to preserve energy for a big week of swimming so splashed around in 36.24. Bike still in pieces, so no ride home tonight. Instead drove to Nepean River for the Handicap. A slowish 25.40 was a bit of a suprise, but it was fairly hot! Still haven't gone sub 24mins this year, and was fairly consistently (3 weeks in a row) going sub 24 towards the end of 2009. We'll keep working on this one and keep blaming the heat for now! Didanother lap of the 6.7km loop, running with Thomo for the first few kms to go round in an easy 30.31. All up 13.4km for the evening!
Wednesday 10 Feb
Got to the pool again at lunchtime but only managed 1.7km. Bit time constrained today! Brought the bike to work and rode home, but got a flat at Warimoo. So close!! Quick change of tube and back on my way for 45km. Forgot to time it!
Thursday 11 Feb
Had grand plans for today! Riding to work, was going to get up at 5.15am, ride to Scams for the BMMC Thursday morning run, then ride onto work. At about 11.15pm the night before i decided for a change of plan and to scip the run giving me an extra hour in bed! Was well worth it but struggling with the guilt of missing certain sessions! Got to work in 1:23.13 (45kms), then had a swim at lunchtime, 3km (another easy 2km at 36.52 before some drills) and finished the day off with 11.6km local loop run, via Lady Ga Ga's for a quick glass of water and a calf injury update, to go round in 53.10. Wishing Lady Ga Ga would hurry up and recover to get some running in with him now he lives so close!
Friday 12 Feb
Much easier day than yesterday! All the training was in the evening after a busy day at the office. Unfortunately missed the BMMC lower chapter stress fracture update meeting at the deli in Glenbrook so headed to the aquatic centre in Blacktown for a 2.3km swim and a 5.5km loop run at 22.05.
Saturday 13 Feb
Headed up to Explorers Tree for a run on the Six Foot Track having missed the chance last weekend. A 7.20am start (i was late, which proved to be costly to the post run coffee) down to the Cox's River and back, covering about 30km in 3:54.25 all up! Ran with Scam the whole way who is looking stronger and stronger with every run and looking forward to sharing some of his beer with him at the finish line on race day! 1:32.29 down to the river, 10.05mins at the river while Scam emotions fluctuated from ecstasy at the sight of the toilet block at the camp site to the forlorn figure that emerged 3 seconds later with the facial expression of a man that needs to drop the kids off at the pool but they've forgotten to take their towells to dry off after! Not a happy man! Avoiding toilet jokes and bees nests we got back up to the tree in 2:11.40, feeling the steepness of Nellies Glen at the end! Happy to have gotten out and given part of the Six Foot Track some attention but that could be the last hilly LSD for a while, as the legs really felt this one and the hills aren't really going to have much more benefit, as running now really needs to be tailored to Ironman and particularly running off the bike. Great run today though! Had a quick ride with Dyl and the prince in the afternoon, about 30km, then a 1km swim with the Prince, although we spent more time in the spa than the pool, as i tried to get the Prince to relax his back in a quest to get him fit for Six Foot!
Sunday 14 Feb
Terrible day! This is the day the tube popped out of the tire after 3kms so not a happy cyclist! Got in 3kms in the pool during the afternoon following the highlight of the day, seeing the Welsh come back from the jaws of defeat against the Scots! Ended the week on a high!
Breakdown:
Swim - 13km
Ride - 132km
Run - 70.5km
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