Preparation Phase (fourth week of four)
Monday; Recovery day. Legs and bicep incredibly stiff after last Saturday’s strength training.
Tuesday; Run in park. 40 mins. Easy pace RPE=3 with a few strides thrown in every 5 minutes. Followed by long swim 2.5km session with a 1500m constant swim. Someone nicked my spare swim cap!
Wednesday; Evening bike ride. 40km. Very cold. Sharp knee pains slowed me down. RPE=3-6.
Thursday; Rest day.
Friday; Easy run 30mins. RPE=2/3.
Saturday; Early run. 7km. RPE=3/4
Sunday; Race: Half Marathon in Changhsu. Course was long around 22km. Beautiful cool and sunny day. 1hr 55mins. Quick swim in the lake afterwards. Freezing cold! Close to an ice bath so will help with muscle recovery.
Total: 6 sessions.
Upcoming races - signed up.
Half Marathon in Changhsu, China on 27 November 2011
5km swim in Lake Taupo, New Zealand on 14 January 2012
Half Ironman at Lake Wanaka, New Zealand on 22 January 2012
3.3km Ocean swim in Wellington, New Zealand on 29 January 2012
Half Ironman in Singapore on 18 March 2012
Preparation Phase (third week of four)
Monday; Recovery day. Fairly stiff after the weekend.
Tuesday; Morning run. 35 mins with 20 second strides [accelerations] every 5 mins. Nice sunny day.
Wednesday; 55 minute morning run, RPE=3. Nice. Found a new park in Minhang. Then 2.1km swim, 4×500m.
Thursday; Easy 30 mins run. RPE=3. Humid after night rain.
Friday; Swim work 1500m- speed work. RPE=4/9
Saturday; Strength training workout.
Sunday; long run. 2 hours in Century Park. RPE=3-6. Easy swim. 1500m RPE=1/2
Total: 8 sessions.
Preparation Phase (second week of four)
Cool surprise. Macca was in Shanghai and we got to train with him around Century Park. Average around 37 kmph with bursts up to 45 kmh. Wow. Too fast for preparation phase training, but not going to pass up this opportunity to do a session with Triathlon legend.
Long swim on Tuesday; 2.4km
Wednesday; Run for 30mins. Rate of Perceived Exertion (RPE) = 3 (out of ten)
Saturday; long bike 80km around 2.5 hours. With a short run off the bike, 3km around 30mins. RPE=3.
Sunday; long run. 70 mins RPE = 4/5
Preparation Phase (first week of four)
Back on the bike … and off. Two road rides, one cut short by flat tire. Slipped on wet roads before I even started the first ride. Nice road rash. At least it’s not summer.
Back in the pool. One swim of 2km.
Run ticking over.
Upcoming races - signed up.
Half Marathon in Changhsu, China on 27 November 2011
5km swim in Lake Taupo, New Zealand on 14 January 2012
Half Ironman at Lake Wanaka, New Zealand on 22 January 2012
Half Ironman in Singapore on 18 March 2012
2012 races - considering
Abu Dhabi Triathlon in UAE on 3 March 2012
Celtman in Scotland in June / July 2012
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