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What training did you do today...

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30 minutes ago, xblane said:

That's only like 2 hours sleep after watching the tour!

Rest day today. No tour tonight. :)

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15km run this morning. I've found a nice flat piece of road which is dead quiet at 3am when I usually run. good for getting into a rythm and ticking off kms

 

just doing what I've been told in the past.

 

 

Swim after work - 3.6km

200's 

good pace 

solid effort

 

going nicely after a recoup week

 

as I'm without Mooj till next Wed I am going to try to up load through volume for that period before a lighter week and the beginning of the MKC 16 Ironman Program.

Edited by FFF1077
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24 minutes ago, FFF1077 said:

as I'm without Mooj till next Wed I am going to try to up load through volume for that period before a lighter week and the beginning of the MKC 16 Ironman Program.

Don't go too overboard & undo the good work you've done so far. 

 

I did 3.2km this morning, then at lunchtime did a 2km walk/jog on the treadmill at the gym, watching the news, then a 30min upperbody session, then another km walk/jog.

I was a bit peeved that when I did my 1km jog with the dog yesterday, my Garmin told me I needed a 16 hour recovery. ;)

 

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13 minutes ago, Ex-Hasbeen said:

Don't go too overboard & undo the good work you've done so far. 

 

I did 3.2km this morning, then at lunchtime did a 2km walk/jog on the treadmill at the gym, watching the news, then a 30min upperbody session, then another km walk/jog.

I was a bit peeved that when I did my 1km jog with the dog yesterday, my Garmin told me I needed a 16 hour recovery. ;)

 

Yeah all good. Thanks. 

 

16hrs of easy swimming.... LOL that's recovery right?? LOL 

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20 minutes ago, Ex-Hasbeen said:

Don't go too overboard & undo the good work you've done so far. 

 

I did 3.2km this morning, then at lunchtime did a 2km walk/jog on the treadmill at the gym, watching the news, then a 30min upperbody session, then another km walk/jog.

I was a bit peeved that when I did my 1km jog with the dog yesterday, my Garmin told me I needed a 16 hour recovery. ;)

 

Must be true if your Garmin said it

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19 minutes ago, AA7 said:

Must be true if your Garmin said it

^

This 😎🤘😂😂😂😁👍

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95min Zwift in Richmond on the flat 

 

Basic Endurance 

Rolling a big gear 

 

Lionel Sanders went past doing 4.8w/kg.... I tried to jump on but I popped 😂😂😂

 

Good fun 

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I ran almost 3k last night, different part of my right hip cracked it. Back on the bike I guess. I give up.

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Easy 6km jog and some stretching along the coast.

****ing cracking arvo for it

 

 

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Last night I intended to do 60 Zwift at 200 watts.  Lasted 35 mins at 203 watts, pulled the pin, too effin hot  (I know, I know bring the sledging :lol: )

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10 minutes ago, FatPom said:

Last night I intended to do 60 Zwift at 200 watts.  Lasted 35 mins at 203 watts, pulled the pin, too effin hot  (I know, I know bring the sledging :lol: )

Is this where I get mine back?

Nup. I'm not making any comments about the cold till after next week. :)

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33 minutes ago, KieranR said:

I didn’t Drown 😂

FTP = 242

in reality you are probably higher, i find the first couple you struggle with 'pacing' it .. but use that for your training and it'l no doubt be  higher next time

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5 minutes ago, FFF1077 said:

10km jog 

Rain 

But 3:02am kick off so..... Not good enough 

But better than those that bailed mate 👍

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14 minutes ago, FatPom said:

But better than those that bailed mate 👍

Yeah... Just taking the piss 👍👍😁

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2.1km swim, finished before sunrise. Very dark when I took off, with only silhouettes in the distance to guide by, but the lake was like a sheet of glass. Looking forward to a couple more days when the moon will be near full, & still in the sky when I head out.

#moonswimming

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Easy 7km Run, 40mins which after last night’s PB was ‘less than pleasant’ :blink:

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3.5km swim paddles and bouy as 

 

32 x 100 solid effort. Most were around 1:40/100 or under

 

EDit - Just looking at the file on training peaks, Looks like I blew at 2.6km and slowed to 1:42 ish. The  beauty of data. I could remember that but I've had a big day otherwise.

 

then 3 x 100 easy cool down

 

 

Great swim. How do I judge that?? Got to the carpark and couldn't remember where I parked 😂😎🤘

Edited by FFF1077
typo
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1 minute ago, FFF1077 said:

Great swim. How do I judge that?? Got to the carpark and couldn't remember where I parked 😂😎🤘

Love that. I did a hard 1600m TT a couple weeks ago and had to pull over on the way home because I felt light headed & nauseous. I suppose that means I went close to 100%.

A bit disappointed though, as my pulse was only at 97% for the last 6 minutes. :)

 

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25 minutes ago, Ex-Hasbeen said:

Love that. I did a hard 1600m TT a couple weeks ago and had to pull over on the way home because I felt light headed & nauseous. I suppose that means I went close to 100%.

A bit disappointed though, as my pulse was only at 97% for the last 6 minutes. :)

 

Respect 👍

 

What was the split? 

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Around 26min. Had hoped to go faster, but obviously wasn't going to that afternoon. Still my fastest old-fart OWS of that distance, but I don't count the 17 minute 1500m swim they had at the Bribie Tri. Current was a bit fast that day. ;)

 

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Early start again. The moon was just setting as I headed out in the dam, so tomorrow should be nice.

2.3km, with 2 x 500m surges in 8:30 & 8:02

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4 hours ago, Ex-Hasbeen said:

Early start again. The moon was just setting as I headed out in the dam, so tomorrow should be nice.

2.3km, with 2 x 500m surges in 8:30 & 8:02

Blood moon tomorrow

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I managed to paddle for 30 minutes yesterday without falling in/ off.  😄

 

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3 hours ago, AA7 said:

Blood moon tomorrow

ooooooh!

 

I might head out for a real early one. Pity I don't have a waterproof camera. A shot of the eclipse reflected off the lake would be awesome.

Edited by Ex-Hasbeen
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2km ows... felt like garbage by the end, maybe it was the sea water I drank 😖

40 min spin bike

20 min treadmill

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On 26/07/2018 at 9:04 PM, Ex-Hasbeen said:

Around 26min. Had hoped to go faster, but obviously wasn't going to that afternoon. Still my fastest old-fart OWS of that distance, but I don't count the 17 minute 1500m swim they had at the Bribie Tri. Current was a bit fast that day. ;)

 

 

Swim splits at Bribie don't count for anything except navigation skills :)

 

regards the TT I'll lend you my patent pending "Perkometer"

  • If you don't feel like throwing up -> too soft
  • If you actually throw up during the interval/immediately on finishing -> to hard
  • If you feel like you might perk but don't -> you've nailed it :) 
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 I can't be bothered with daily updates but this week has gone O/K.

Made it to all my sessions :) 

  • 4 * swim (2.5, 3.5, 2.5, 3.5) total 12 km
  • 4 * cycle (42, 40, 42, 110) total 234 km
  • 4 * run (8, 12,10,15) total 45km

all different courses / set combinations so I'm satisfied, with 7 weeks to go to OD WTCs

 

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19 hours ago, AA7 said:

Blood moon tomorrow

It looked absolutely awesome from out in the middle of the dam. It was partly in shadow, but still white when I left the beach, but by the time I got out to the middle of the dam it had faded to its eerie red colour. The one thing I'd forgotten all about was how dark it was going to be without either moon or sun.

Oh well, I found the buoy, and then the beach again.

I tried to take a photo, but treading water & shivering makes it hard to take a long exposure shot. :)GOPR0284.thumb.JPG.70978d905ba1439aa9c69ae4f92107f8.JPG

 

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My view of the moon was cloudy. Not red when it poked its face out. Cool to see how many people were along the coast having a beer or a Thermos of coffee and watching it. 

 

10km run along the coast. Few rabbits @KieranR that asked where you were 😂👍👍

 

Basic Endurance rpe. Ankle felt GREAT 

20180728_054125.jpg

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view here was perfect till the fog rolled in (or I rolled into it about 20 k out of town at 6 ish)

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Rode. 

Chased 190 for too long. 

Blew up. 

Limped back to the car. 

Last "just for the hell of it" ride before Busso. 

Screenshot_20180729-102943_TrainingPeaks.jpg

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4 minutes ago, FFF1077 said:

Last "just for the hell of it" ride before Busso. 

Does the program start tomorrow?

Stick to it. Provide all the feedback so MJK can tweek it to make sure you get to Busso in the best possible shape. Lucky you mentioned earlier that your engine is a diesel. You'll need it to carry all of us across that line.

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2 hours ago, Ex-Hasbeen said:

Does the program start tomorrow?

Stick to it. Provide all the feedback so MJK can tweek it to make sure you get to Busso in the best possible shape. Lucky you mentioned earlier that your engine is a diesel. You'll need it to carry all of us across that line.

No I have a self prescribed unloading week this week coming. Still everyday just less volume. 15hrs this week just gone. Biggest in 6 months. 

 

Yeah I will do my best ex ✌️

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Friday - Gym and Treadmill - 2x1600 4x800 floating between 3:19-3:25 pace.  Wasn't with it.  

Saturday - Early run 1:58 (28.1km to be exact).  Use to be the person who would run the extra 2mins.  

Then work.  Rode in afternoon to Mt Dandenong.  Nice Arvo (around 75km trip) 

Today - 3hr bike ride (windy day) (about 90km) 10km run off bike.  Ran pretty well 

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Disastrous attempt at a 10K race. Gave up at 5K and jogged the rest as I knew the goal wasn't gonna happen. Anything less wasn't worth the effort. Ah well. Winter's training down the gurgler

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2hr Zwift.  62.2kms and 550mtrs.  193 av watts.

I wanted to do 3hrs but learnt that trying to do a long ride on Sunday after a long run Saturday, really sucks donkey balls! :(

Edited by FatPom
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49 minutes ago, FatPom said:

2hr Zwift.  62.2kms and 550mtrs.  193 av watts.

I wanted to do 3hrs but learnt that trying to do a long ride on Sunday after a long run Saturday, really sucks donkey balls! :(

Hey FP are you thinking of changing your avatar to Thomas? Or is wiggo special? 

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1 minute ago, FFF1077 said:

Hey FP are you thinking of changing your avatar to Thomas? Or is wiggo special? 

Nah.  I'm not a Sky fan and GT is Welsh, so that ain't happening:lol:  

 

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