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.
As always, if you have any suggestions or ideas to help raise awareness for sarcoma research and/or the work CRBF do, please shoot me a message on social media or via email (jack.racklyeft@gmail.com). Please share this, or any information from my donation page below to anyone and everyone you can. I have no doubt that slowly but surely, we will start to raise awareness and to make a truly positive change:
https://donorbox.org/jack-s-ironman-for-sarcoma