Monday was a rest day. Thank goodness. My legs are weary from the past 2 seeks of training. I took it easy around the office and in the evening headed out for a 1 hour Tango lesson. Dancing is helping me no end in developing resilience in my ankles and lower calves.
Tuesday I set out for the Queenstown sports complex where I did a very short session of 3 x 200 m on 4 min 30sec and 6 x 100 m on 2 min 15 sec. I finished my commute to work on the bike, still feeling very heavy in the legs.
Tuesday evening I set out to Turf City where I played soccer with the folk from work. Unfortunately while doing an easy warm down ride round the back of the old race course, I got a puncture. As I didn't have a spare tube in my pack I was forced to taxi home. Total distance ridden for the day, 20 km.
From there the training went profoundly down hill in distance and intensity.
Wednesday, Thursday and Friday were very much work focused with a huge push to finalise planning for 2013 and complete budgets for the end of 2012. So I dreamed a little of training but did not get it onto the park.
The weekend was the Hari Raya long weekend, so another 3 days to bum around.
Saturday night I went out for an easy run, circumnavigating the Botanic Gardens. 49 min 25 sec for 8.9 km felt quickish, but I worked it out that this was the pace at which I ran the last leg of the Bintan triathlon! And I felt rubbish during that run.
Sunday morning I took off for an easy ride. I covered 51 km in a little over 2 hours.
What I realised this week, particularly with my run on Sunday night, is that I need to reset my internal perceptions of pace. I am getting a great opportunity with the current program to mix the pacing up in all three disciplines of the triathlon. Fortunately the base I developed over the past 18 months is good enough and was well managed enough that my body is able to take on the greater stresses involved in increasing the training intensity.
So now I am absolutely looking forward to week four and five of the five week program that I have embarked upon.
Distances for this week
Swim: 1.2 km
Bike: 91 km
Run: 8.9 km
Tuesday I set out for the Queenstown sports complex where I did a very short session of 3 x 200 m on 4 min 30sec and 6 x 100 m on 2 min 15 sec. I finished my commute to work on the bike, still feeling very heavy in the legs.
Tuesday evening I set out to Turf City where I played soccer with the folk from work. Unfortunately while doing an easy warm down ride round the back of the old race course, I got a puncture. As I didn't have a spare tube in my pack I was forced to taxi home. Total distance ridden for the day, 20 km.
From there the training went profoundly down hill in distance and intensity.
Wednesday, Thursday and Friday were very much work focused with a huge push to finalise planning for 2013 and complete budgets for the end of 2012. So I dreamed a little of training but did not get it onto the park.
The weekend was the Hari Raya long weekend, so another 3 days to bum around.
Saturday night I went out for an easy run, circumnavigating the Botanic Gardens. 49 min 25 sec for 8.9 km felt quickish, but I worked it out that this was the pace at which I ran the last leg of the Bintan triathlon! And I felt rubbish during that run.
Sunday morning I took off for an easy ride. I covered 51 km in a little over 2 hours.
What I realised this week, particularly with my run on Sunday night, is that I need to reset my internal perceptions of pace. I am getting a great opportunity with the current program to mix the pacing up in all three disciplines of the triathlon. Fortunately the base I developed over the past 18 months is good enough and was well managed enough that my body is able to take on the greater stresses involved in increasing the training intensity.
So now I am absolutely looking forward to week four and five of the five week program that I have embarked upon.
Distances for this week
Swim: 1.2 km
Bike: 91 km
Run: 8.9 km
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