So I've spent the last 8 weeks refining my swim technique - now it's time for power! This morning's session was the first in a very long time with paddles & the difference is amazing!!
WU: 400m flip
MS:
6x50m (30 strokes polo, rest swim- I need to build this up to 25m polo, 25m free)
6x50m (w 30s recovery)
200m easy
6x100m paddles (w 30s recovery)
3x100m free (w 30s recovery)
WD: 300m flip
TOTAL: 2.4km
SO my aim is to build on this each Wednesday, increasing:
a) the length of the polo efforts;
b) the number of polo repeats;
c) the number of sprints;
d) total distance!
Oh, and I finally get what the coach means re pressure on the water - LIGHTBULB!!!
Wednesday, November 30, 2011
Tuesday, November 29, 2011
I'm here to win!
I'm currently reading Chris McCormack's autobiography, "I'm Here to WIN". I strongly suggest you do too.My absolute favourite quote (p.212):
"You don't play triathlon. You play soccer; it's fun. You play baseball. Triathlon is work that can leave you crumpled in a heap, puking by the roadside. It's the physical brutality of climbing Mount Everest without the great view from the top of the world. What kind of person keeps coming back for more of that?"
GOLD. Love your work Macca!
Sunday, November 27, 2011
Thursday, November 24, 2011
I love Thursdays!
What a day!
Awesome 10km run along the beach this morning (57:22), followed by a massive Tri-Alliance brick session down at Elwood Beach this evening.
WU: WT 5mins
MS: 2x (3min race pace + 3min run off the bike)
2x 500m ocean swim (11.11; 11.50)
WT 5mins
2x (1min race pace; 1 min rec; 1min out of the saddle; 1min rec; 1min race pace + 1km off the bike)
WD: WT 5mins
SMASHED! I think walking may prove difficult tomorrow... :)
Awesome 10km run along the beach this morning (57:22), followed by a massive Tri-Alliance brick session down at Elwood Beach this evening.
WU: WT 5mins
MS: 2x (3min race pace + 3min run off the bike)
2x 500m ocean swim (11.11; 11.50)
WT 5mins
2x (1min race pace; 1 min rec; 1min out of the saddle; 1min rec; 1min race pace + 1km off the bike)
WD: WT 5mins
SMASHED! I think walking may prove difficult tomorrow... :)
Natural Nutrition!
http://www.active.com/nutrition/Articles/10-Natural-Race-Food-Alternatives.htm
It's always better the go natural :)
Check out my website www.naturalnutritionmelbourne.com for more great ideas!
It's always better the go natural :)
Check out my website www.naturalnutritionmelbourne.com for more great ideas!
Wednesday, November 23, 2011
Gettin' my mojo back!
I've felt a little fatigued and under the weather (did someone say man-flu??) the last few days, so I've dialed the training back a notch or two. While I'd rather be feeling my usual energetic self, it's certainly been nice to lie-in until 7am!!
I swam this morning and, unlike Monday, felt like I was swimming forwards :)
WU: 2x(50 kick, 50 pull, 100 free)
MS:
400 easy (flip)
200 pull
200 fast (flip)
2x100 sprint (av 2:15)
4x50 sprint (av 1:02- so close!!)
WD: 400 flip
TOTAL 2.0km
SO I'm back to needing to build 200m/week but that's the aim now that Sandy feels like it's closer than ever! I also can't wait to CONSISTENTLY crack 1:00/50m! Stay tuned......
I swam this morning and, unlike Monday, felt like I was swimming forwards :)
WU: 2x(50 kick, 50 pull, 100 free)
MS:
400 easy (flip)
200 pull
200 fast (flip)
2x100 sprint (av 2:15)
4x50 sprint (av 1:02- so close!!)
WD: 400 flip
TOTAL 2.0km
SO I'm back to needing to build 200m/week but that's the aim now that Sandy feels like it's closer than ever! I also can't wait to CONSISTENTLY crack 1:00/50m! Stay tuned......
Monday, November 21, 2011
Gatorade Race 1- St Kilda
The lead up
The lead up to Race 1 was less than ideal with a mysterious foot injury, 2 flats and 2 broken cleats.. but a week of no running, physio, massage and some serious bike maintenance all paid off in the end!
Race Day
Race 1 unfortunately (or fortunately) turned into a duathlon (2/20/5). +10mm of rain means the storm drains are opened and the pollution prevents the swim from going ahead. EPA guidelines are obviously there for a reason - the smell was horrendous!!
Results
Official time - 1:20:08.4
Splits - 9:11 1:09 40:35 2:01 27:11
I'm absolutely wrapped. My run splits were through the roof (4.45 & 4.39 min/km in the first leg!), my transitions were the tidiest yet AND I cut 4 minutes off my goal bike time. Bring on Race 2 at Elwood in 3 weeks!
A big thank you to Tri Alliance for everything that you do, Lakeside Sports Medicine for my magical* pre-race massage and to Taryn and Andrew for coming down to support me.
My best race yet!
(* I'm now injury-free!!)
The lead up to Race 1 was less than ideal with a mysterious foot injury, 2 flats and 2 broken cleats.. but a week of no running, physio, massage and some serious bike maintenance all paid off in the end!
Race Day
Race 1 unfortunately (or fortunately) turned into a duathlon (2/20/5). +10mm of rain means the storm drains are opened and the pollution prevents the swim from going ahead. EPA guidelines are obviously there for a reason - the smell was horrendous!!
 |
| Cooling down post-race |
Results
Official time - 1:20:08.4
Splits - 9:11 1:09 40:35 2:01 27:11
I'm absolutely wrapped. My run splits were through the roof (4.45 & 4.39 min/km in the first leg!), my transitions were the tidiest yet AND I cut 4 minutes off my goal bike time. Bring on Race 2 at Elwood in 3 weeks!
A big thank you to Tri Alliance for everything that you do, Lakeside Sports Medicine for my magical* pre-race massage and to Taryn and Andrew for coming down to support me.
My best race yet!
(* I'm now injury-free!!)
Subscribe to:
Posts (Atom)