Week 17 A little Sore

◄ Aug 2014	~ September 2014 ~					Oct 2014 ►
Sun	Mon	Tue	Wed	Thu	Fri	Sat
	1 AM  SWIM PM RUN	2 AM BIKE !hr Threshold effort Zone 4 142 to 154 PM Cross Fit	3 AM SWIM PM RUN INTERVALS	4 AM BIKE Hill repeats PM Cross Fit	5 AM SWIM	6 AM LONG BIKE 4-.5 hr bike with 3 efforts @30m Run off bike 30minutes easy PM CROSS FIT
7 AM LONG RUN/MTB	8 AM  SWIM PM RUN	9 AM BIKE!hr Threshold effort Zone 4 142 to 154 PM Cross Fit	10 AM SWIM PM RUN INTERVALS	11 AM BIKE Hill Repeats PM Cross Fit	12 AM SWIM	13 AM LONG BIKE 4-.5 hr bike with 3 efforts @30m Run off bike 30minutes easy PM CROSS FIT
14 ATTA TIME TRIAL WANDI	15 AM  SWIM PM RUN	16 AM BIKE!hr Threshold effort Zone 4 142 to 154 PM Cross Fit	17 AM SWIM PM RUN INTERVALS	18 AM BIKE Hill repeats PM Cross Fit	19 AM SWIM	20 AM LONG BIKE 44.5 hr bike with 3 efforts @30m Run off bike 30minutes easy PM CROSS FIT
21 AM LONG RUN/MTB	22 AM  SWIM PM RUN	23 AM BIKE!hr Threshold effort Zone 4 142 to 154 PM Cross Fit	24 AM SWIM PM RUN INTERVALS	25 AM BIKE Hill repeats PM Cross Fit	26 AM SWIM	27 WTF ULTRA MARATHON (possibly)
28 AM Recovery	29 AM  SWIM PM RUN	30 AM BIKE!hr Threshold effort Zone 4 142 to 154 PM Cross Fit	Notes:

September Prog

The beginning of September and the start of stepping up the training a notch or two.

I still dislike the cold and wet conditions and try and avoid it for the sake of injuries and accidents.But the week did not go as planned.

Monday

An easy run of just 8km and pretty relaxed.Did not do anything else for the day.

Tuesday

I rode in the morning and there was no rain at least whilst I was out.It was a pretty lonely ride and did see the packs of riders about on Birwood. The HR was jumping a fair bit but did get the Heart rate above threshold for the hour .All up did ride about 50km .

In the afternoon got a massage at lunchtime from Adele Richards at Northbridge. Needed it but with very tight calf's and quads , it hurt a lot.

In the evening it was a cross fit workout with weights .


Wednesday

Again been skipping my swimming and  I do need to begin to be consistent and start swimming regularly.

I did my interval running at lunchtime.A hard session with 5 x 1km at threshold or higher.managed to keep at 4.45min/km pace for the 5 and then did 2 x 500m at about the same pace. Unfortunately at the last run I jarred my left leg as I slowed down ,unfortunately as I have torn the ligaments in the left leg a few times in my previous life as a hockey player it was an occupational risk when training .As I was slowing down I jarred the left knee. The leg was sore and just got worse but I did not think it would prevent any training.

Thursday

Picture of Mount Street : site of many a fitness session

I ran at  lunchtime doing a 7km easy run.In the evening I had a very short ride at Kings Park with  9 repeats of Mount Street .Legs hurt especially the knee.The heart rate jumped a fair bit and I was crawling up the hill. Saw only one other rider doing the repeats as everyone else rode home or were involved in Boot camp work outs .

Unfortunately the rest of the week was a non event with the knee swelling. I managed the cross fit on Saturday but decided not to run or bike  and just have a rest. I did manage to get to cross fit on Saturday.

A little disappointing I did not finish the week of training.

Bike:70km or 3 hrs
Run:   25km or 2.35
cross fit : 2 hrs
Total: 7.35