Monday – REST
Tuesday – 1:00 Swim, 1:00 Run (Z2) with 4 x 2min Z4 sprints @ 1min
The swim distance has ramped up to about 2.5km’s per session, and I’ve also introduced a third session per week. I think if I’m going to actually do alright in one of the components then it’ll be the swim. I’ve also added some intervals mid-run to start to build my anaerobic capacity and to try and better control my heartrate.
I didn’t eat enough during the day and mid-swim/throughout the run I wasn’t in a great state. Packed a Gatorade which saved me.
Wednesday – 0:45 Bike into 0:30 Run (Z2)
Completed the components of the bike over a few sessions. Going to the gym for boxing, to and from work. Finally managed to borrow an old pair of bib knicks and a jersey. It looks so bad. Also took a tumble as I emerged from the car park before the ride to the gym. Some tradies in traffic behind me loved it.
Thursday – 1:00 Swim, 1:15 Bike (100rpm+) (Z1)
The swim felt good. Have locked in a swim analysis session on Sunday which should really get my technique fully up to scratch. Cycling is going well, loving being outdoors rather than inside on the indoor trainer
Friday – 1:00 Swim, 1:00 Run (Z2)
Visited an exercise physiologist out at Olympic Park to get some ideas on how I was tracking with strength and conditioning. Key items to come out of the visit were:
- Flexibility is not good
- My right leg is significantly weaker than my left
- ‘Trunk’ needs work
He’s sent through a strength and mobility program to incorporate into the training twice a week. Fingers crossed my right ass can improve over the coming months.
Saturday – 1:30 Run (Z1 – Z2)
Felt good despite playing some extremely bad golf in the morning.
Sunday – 1:00 Technique Swim, 2:00 Cycle (Z2)
Rode to and from the swim session with the coach (Adam). It was fantastic and I came away with lots of different things to work on in the coming month’s training (breathing earlier, catching the water higher than I am currently). I’ll certainly head back for a refresh in 4-5 weeks time.
Came off the bike again on the way back from the swimming lesson out at Auburn. It was bleeding everywhere but a lovely lady in a car next to where I fell offered me her Dettol wipes and large band-aids which she seemingly keeps in the car for these extraordinarily unique occasions.
This week was a really good one exercise-wise. Started slow and sluggish but finished strong. These consultations with the physiologist and swimming coach will make a huge difference in the long run too. Monday will represent 26 weeks til game day.
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