prizna 715 Posted September 16, 2018 Author Report Share Posted September 16, 2018 10 hours ago, monkie said: Home after Sydney HM, managed 1:22:39 which I'm pretty happy with as a C race. Quality run, well done. 1 Link to post Share on other sites
RunBrettRun 2,038 Posted September 16, 2018 Report Share Posted September 16, 2018 Bailed on a wind trainer session this morning. Went to breaky with the family before home and spent a few hours watching a movie and sleeping on the couch. Out on the trails this arvo for a 20k run. Dont think I am ready to back up off a 180k ride just yet. Live and learn. 2 Link to post Share on other sites
monkie 1,145 Posted September 16, 2018 Report Share Posted September 16, 2018 58 minutes ago, RunBrettRun said: Bailed on a wind trainer session this morning. Went to breaky with the family before home and spent a few hours watching a movie and sleeping on the couch. Out on the trails this arvo for a 20k run. Dont think I am ready to back up off a 180k ride just yet. Live and learn. Sleep. Your yesterday was big. Sleep matters . 1 Link to post Share on other sites
KieranR 1,951 Posted September 16, 2018 Report Share Posted September 16, 2018 Rebuilt the chicken coop and let the kids paint it gold and pink, then I zwift for 1hr 45 followed with a 1hr 15 treadmill run 3 Link to post Share on other sites
FatPom 5,408 Posted September 16, 2018 Report Share Posted September 16, 2018 (edited) Went to church with the family, which was an endurance in itself! With some encouragement from Mrs FP, I bought a little present for myself at our local craft market. The guy does loads of sporting themes and will be at Weymouth 70.3 next week. Edited September 16, 2018 by FatPom 4 Link to post Share on other sites
Guest FFF1077 Posted September 16, 2018 Report Share Posted September 16, 2018 Long run Link to post Share on other sites
RunBrettRun 2,038 Posted September 16, 2018 Report Share Posted September 16, 2018 1hr very easy spin. 2 Link to post Share on other sites
xblane 259 Posted September 17, 2018 Report Share Posted September 17, 2018 2 of the hardest km in the pool at lunch today. Ok they were real easy, just felt like trash 20km with 5 pushups each km on Sunday morning in some blustery conditions made me sleepy. Link to post Share on other sites
Guest FFF1077 Posted September 17, 2018 Report Share Posted September 17, 2018 75min Zwift Link to post Share on other sites
dazmuzza 198 Posted September 17, 2018 Report Share Posted September 17, 2018 45 min strength and core. Shoulder feeling naff after upping pool volume last week but my trainer sorted that out. Gotta try find a way to get my hamstring unstrung because they've got the flexibility of a inanimate carbon rod at the moment. Link to post Share on other sites
xblane 259 Posted September 17, 2018 Report Share Posted September 17, 2018 60min zwift Link to post Share on other sites
Katz 1,650 Posted September 17, 2018 Report Share Posted September 17, 2018 Yesterday I had a little 6k trot on the trails before work. Was chilly, but lovely. 2 Link to post Share on other sites
monkie 1,145 Posted September 18, 2018 Report Share Posted September 18, 2018 3km swim yesterday then an aggressive sports massage, today felt much stronger than I have for a week and did 2.4k in the pool (ran out of time) and then 3 x 30mins at 225W (90% FTP). Felt good! 1 Link to post Share on other sites
Guest FFF1077 Posted September 18, 2018 Report Share Posted September 18, 2018 3.5km swim Felt like a turd until the very end. Link to post Share on other sites
RunBrettRun 2,038 Posted September 18, 2018 Report Share Posted September 18, 2018 80min wind trainer strength set this morning 4.5k swim this arvo. Felt absolutely rubbish in the pool. Link to post Share on other sites
Guest FFF1077 Posted September 18, 2018 Report Share Posted September 18, 2018 Zwift and a jog Link to post Share on other sites
dazmuzza 198 Posted September 18, 2018 Report Share Posted September 18, 2018 3.5 reps of Mt Cooth-tha (front side) and then my commute to work. Great morning to be out on the bike. Link to post Share on other sites
RunBrettRun 2,038 Posted September 18, 2018 Report Share Posted September 18, 2018 Slept through the alarm this morning, first time in 8 weeks. Feeling much better for it, I was a zombie at the pool last night. Back into it this arvo. 2 Link to post Share on other sites
monkie 1,145 Posted September 19, 2018 Report Share Posted September 19, 2018 1 hour ago, RunBrettRun said: Slept through the alarm this morning, first time in 8 weeks. Feeling much better for it, I was a zombie at the pool last night. Back into it this arvo. Shows you needed it!I was beating myself up last week because I was not feeling it. Turns out I needed a quieter week and now feel on top of the bloody world! 2 Link to post Share on other sites
Guest FFF1077 Posted September 19, 2018 Report Share Posted September 19, 2018 Easy Jog to Nth Beach. Beautiful morning. Cool but still. Magpies warbling. Had a sleep in too! 3:05am! Awesome stuff 😂 Link to post Share on other sites
RunBrettRun 2,038 Posted September 19, 2018 Report Share Posted September 19, 2018 Very easy 18k this morning, felt horrible. Had a physio appt yesterday afternoon with a heap of needling which I think released a whole lot of yuck into the system. Hoping for a miraculous recovery for my swim tonight. 1 Link to post Share on other sites
monkie 1,145 Posted September 19, 2018 Report Share Posted September 19, 2018 10 x Yassos yesterday hitting 2:50 - 2:55 for each repeat. Hopefully off for a 1:20 tempo run this afternoon or might switch out for a quintuple gym based brick to get ready for SBR x 3. 1 Link to post Share on other sites
Ex-Hasbeen 8,122 Posted September 19, 2018 Report Share Posted September 19, 2018 1km swim this morning. Real slow. First swim in over 5 weeks since my shoulder played up. No good. Pain started shooting down my arm by about the 500m mark so I turned around. Work has been unbearable & tearing my home life apart. I can't do ANY exercise. Depression is setting in. I think it's time to go for that cortisone shot. 3 Link to post Share on other sites
xblane 259 Posted September 19, 2018 Report Share Posted September 19, 2018 @RunBrettRun I can't remember if you were currently without a coach or with a coach, but how do you schedule recovery weeks? Link to post Share on other sites
xblane 259 Posted September 19, 2018 Report Share Posted September 19, 2018 2km swim yesterday, 75min on zwift this morning. There are some run 1km repeats in my future, not sure if life will let that be this arvo or tomorrow morning. Link to post Share on other sites
RunBrettRun 2,038 Posted September 19, 2018 Report Share Posted September 19, 2018 12 minutes ago, xblane said: @RunBrettRun I can't remember if you were currently without a coach or with a coach, but how do you schedule recovery weeks? currently without. I have them scheduled after certain blocks. That isn't a set period ie 4 weeks but more build to a certain event/level of training then back off and build again. 1 Link to post Share on other sites
Guest FFF1077 Posted September 20, 2018 Report Share Posted September 20, 2018 @Ex-Hasbeen Take care mate. Thinking of you ✌️😕 Link to post Share on other sites
monkie 1,145 Posted September 20, 2018 Report Share Posted September 20, 2018 SBRX3 postponed so went for a tempo run. 1:20 @ 4:05s around the Royal Park in Melbourne. Bootiful. Link to post Share on other sites
Guest FFF1077 Posted September 20, 2018 Report Share Posted September 20, 2018 3.7km swim Solid effort. Thinking of Ex the whole time 😎👊🤘 Link to post Share on other sites
Guest FFF1077 Posted September 21, 2018 Report Share Posted September 21, 2018 1:50 Zwift Link to post Share on other sites
RunBrettRun 2,038 Posted September 21, 2018 Report Share Posted September 21, 2018 3 hours on the wt 1hour am 2 hours pm. 4 hours am tomorrow. My nuts hurt. 1 Link to post Share on other sites
KieranR 1,951 Posted September 21, 2018 Report Share Posted September 21, 2018 2 minutes ago, RunBrettRun said: 4 hours am tomorrow. on the WT aswell? I'd fall asleep Link to post Share on other sites
Guest FFF1077 Posted September 21, 2018 Report Share Posted September 21, 2018 33 minutes ago, RunBrettRun said: My nuts hurt. Picture or it didn't happen. I've got my first outdoor ride in weeks and weeks this Sunday! SOOOO EXCITED Link to post Share on other sites
xblane 259 Posted September 21, 2018 Report Share Posted September 21, 2018 Had a little misshap this morning, I got up to go to the bathroom and started feeling sick, light headed and started sweating. After stumbling into a few walls I fell into the bed awkwardly, on my head. Scared my wife half to death and my neck is giving me some grief now. Did an easy 10 x 100m in the pool at lunch which was ok, but the neck is sorer this evening. GP Monday morning. 1 Link to post Share on other sites
Guest FFF1077 Posted September 21, 2018 Report Share Posted September 21, 2018 16 minutes ago, xblane said: Had a little misshap this morning, I got up to go to the bathroom and started feeling sick, light headed and started sweating. After stumbling into a few walls I fell into the bed awkwardly, on my head. Scared my wife half to death and my neck is giving me some grief now. Did an easy 10 x 100m in the pool at lunch which was ok, but the neck is sorer this evening. GP Monday morning. Yeah be careful with head knocks. Trust me on this Link to post Share on other sites
rory-dognz 805 Posted September 21, 2018 Report Share Posted September 21, 2018 20 minutes ago, FFF1077 said: Yeah be careful with head knocks. Trust me on this how did you do yours again?, slip in the shower? Link to post Share on other sites
Guest FFF1077 Posted September 21, 2018 Report Share Posted September 21, 2018 1 hour ago, rory-dognz said: how did you do yours again?, slip in the shower? Dude.... There are ladies present.... LOL Link to post Share on other sites
RunBrettRun 2,038 Posted September 21, 2018 Report Share Posted September 21, 2018 4 hours ago, KieranR said: on the WT aswell? I'd fall asleep Netflix and a good structured set get me through it. Link to post Share on other sites
monkie 1,145 Posted September 21, 2018 Report Share Posted September 21, 2018 20 minutes ago, RunBrettRun said: Netflix and a good structured set get me through it. Tomorrow's plan: Gladiator Taken Forrest Gump That should get me my six hours. I am not looking forward to it but needs must! 1 Link to post Share on other sites
Guest FFF1077 Posted September 21, 2018 Report Share Posted September 21, 2018 Na ZWIFT 😎👌 I guess I have such a short attention span that 1hr is like 20min 😂😬😬 Link to post Share on other sites
monkie 1,145 Posted September 21, 2018 Report Share Posted September 21, 2018 1 minute ago, FFF1077 said: Na ZWIFT 😎👌 I guess I have such a short attention span that 1hr is like 20min 😂😬😬 Zwift never did it for me... TR and my movie films. Link to post Share on other sites
RunBrettRun 2,038 Posted September 21, 2018 Report Share Posted September 21, 2018 9 minutes ago, monkie said: Tomorrow's plan: Gladiator Taken Forrest Gump That should get me my six hours. I am not looking forward to it but needs must! I couldn't do 6. Well I could but rather than put myself through it I did 3 today to build the fatigue with some good strength work. Nothing more than ironman paced efforts tomorrow for me. This is what I have come up with. Link to post Share on other sites
monkie 1,145 Posted September 21, 2018 Report Share Posted September 21, 2018 1 minute ago, RunBrettRun said: I couldn't do 6. Well I could but rather than put myself through it I did 3 today to build the fatigue with some good strength work. Nothing more than ironman paced efforts tomorrow for me. This is what I have come up with. I'm only doing 6 once in the last block. I did it for NZ and was very grateful mainly for the confidence but it's part of the TR High Volume plan. If I can do 6 hours on the turbo between 160 and 190W (65 - 75 FTP) then a 180km road doesn't seem scary at all What's your IM power as % FTP? Link to post Share on other sites
RunBrettRun 2,038 Posted September 21, 2018 Report Share Posted September 21, 2018 1 minute ago, monkie said: What's your IM power as % FTP? I don't measure ftp to be honest and even if I did it wouldn't be accurate compared to others. I've done so much lower end work over the years and never worked on the top end stuff for any great period of time. While the low end power gets easier I have never had any top end sprint to go with guys who I am able to beat in Ironman, but they do a lot of higher end work. I could guess that my ftp with be in the range of 270 +-20 and my IM pace work is in the 210 to 220 range. A month ago I was working in the 200 to 210 range so that effort has improved and today I was msging my gf while in the middle of an IM paced effort and thought I was in a recovery the pace was feeling that easy so might be time to bump it a little again. 2 Link to post Share on other sites
Flanman 2,464 Posted September 21, 2018 Report Share Posted September 21, 2018 I played golf with my best mate (my son), then nursed my grandson for a while. Then spent a night with friends I worked with over 20 years ago. The mental training is at 100%. FM 1 Link to post Share on other sites
Guest FFF1077 Posted September 21, 2018 Report Share Posted September 21, 2018 (edited) 45min regen jog Saving the legs for the Optus Stadium steps 😳😬 GO EAGLES Edited September 21, 2018 by FFF1077 Typo Link to post Share on other sites
RunBrettRun 2,038 Posted September 21, 2018 Report Share Posted September 21, 2018 5 minutes ago, FFF1077 said: 45min regen jog Saving the legs for the Optus Stadium steps 😳😬 GO EAGLES #piesdees2018 Link to post Share on other sites
RunBrettRun 2,038 Posted September 22, 2018 Report Share Posted September 22, 2018 And finished with a 5k run off. Gee that last hour started hurting a bit. 1 Link to post Share on other sites
Tyno 2,403 Posted September 22, 2018 Report Share Posted September 22, 2018 28 minutes ago, RunBrettRun said: And finished with a 5k run off. Gee that last hour started hurting a bit. even I can run 5 k in under an hour! 1 Link to post Share on other sites
Guest FFF1077 Posted September 22, 2018 Report Share Posted September 22, 2018 Shortened swim.... Link to post Share on other sites
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