Monday (generally 10k swim day) and Wednesday, on account of having no classes, always tend to be the biggest of my mid-week training days……Here was today’s
4.50am- Breakfast (overnight oats soaked in water/milk/yogurt with some chopped up strawberries and chia seeds) two black coffees.
Okay that is not the most flattering picture….in said container on account of only being a tiny bit of yogurt left. Saves me doing washing.
5:30am- Swim 5.1ks (50m pool…quiet day, lane to self. Only 9 people total. 2 lanes for the Elite Open Water Guys who fit an extra 2ks in the same time as us (SO FAST!!) and two lanes for the triathletes) 1:50hr
Warm Up and Pre-Set
1k Easy Free/Back
3x200 on 3.40 (Kick/Swim)
6x100 on 1.40 Descend 1-3
12x50 (1-4 Fly/Free, 5-8 Build, 9-12 Hard/Easy)
Main Set 3ks (Continuous)
600 on 9
3x200 on 3.10 at threshold (1kPB pace, set last week- minus 2s/100m)
400 on 6
4x150 on 2.30 at threshold (minus 3s/100m)
200 on 3
6x100 on 1.40 at threshold (minus 4s/100m)
Cool Down
300 Survival Stroke
8am Breakfast- 4 poached eggs on four pieces of toast with half an avocado, half a grilled tomato and a coffee.
9am- 1hr Massage (booked in every Wednesday....big thanks to the guys/girls at Gold Coast Physio for their ongoing support)
10:30am Run 13ks (around 4.30-35m/k pace) with last 15mins at tempo (around OD pace) Finished with a 10min dip in the ocean. Have brought a little bit of pace into my running over the last two and a half weeks in preparation for the Gold Coast 10k, a D-race but since it's Aus Uni Champs I'd like a respectable time (i.e. PB, although helped by the fact I've never run an open 10k). Still being conservative with my load. I actually missed two sessions last week on account of cramping up in the pool (calf)...that's really been my only set-back since the wisdom teeth operation in April
11:30am-2pm EAT!! (I had two of those…becoming a staple) and Study (doing readings for 5,000 word essay on rise of China and strategic implication in Asia-Pacific region)
2-3pm Sleep
3-4.30pm Study (more of aforementioned)
5pm Run 7ks at average pace of 5.12min/k (recovery). Ran mainly on grass alongside the beach. With the sun setting and the temperature around 20c it was simply stunning...Gold Coast at its finest! It's pretty rare that I run doubles (cautious with the body still).
6pm Dinner (Snapper and Salad with peas)
Totals:
20ks running
5.1ks swimming (19.1ks since Monday)
4 coffees
Three towels now dirty/wet
36 different sources so far (all read) for my essay
For Context:
Yesterday I had 70ks with some motor pacing, sprint and SE work in the morning. My normalised power was 254watts for the entire ride (including the 2x15min spins to and from meeting point) and a 90min swim with a main set of 40x50 on 60s (30 were hard 10 were easy. Hard was around HARD!). Tomorrow is a double-swim (first is generally only short with a big technique focus and some Max speed work, the second is normally aerobic) and 30mins gym (before second swim). Friday I'll Swim, run (on treadmill after swim) and ride.
Both of these days have 3hr seminars (Strategic Asia on Tuesday and Security and Strategy in the 21st Century on Thursday)
Totals:
20ks running
5.1ks swimming (19.1ks since Monday)
4 coffees
Three towels now dirty/wet
36 different sources so far (all read) for my essay
For Context:
Yesterday I had 70ks with some motor pacing, sprint and SE work in the morning. My normalised power was 254watts for the entire ride (including the 2x15min spins to and from meeting point) and a 90min swim with a main set of 40x50 on 60s (30 were hard 10 were easy. Hard was around HARD!). Tomorrow is a double-swim (first is generally only short with a big technique focus and some Max speed work, the second is normally aerobic) and 30mins gym (before second swim). Friday I'll Swim, run (on treadmill after swim) and ride.
Both of these days have 3hr seminars (Strategic Asia on Tuesday and Security and Strategy in the 21st Century on Thursday)
