Base 3 Phase (Third week of four)
Didn’t do much in the way of training this week as I was travelling to Beijing and it was freezing, I mean even the rivers were frozen over!
Monday;
Tuesday; Tempo run around 4km in 22 minutes. Good hit out on treadmill.
Wednesday;
Thursday;
Friday;
Saturday; Bike 50km, mix of small and large chainring. Steady with a few sprints along the way. Cold with some winds but generally nice clear morning.
Sunday; Easy run. Around 12km. Sunny cold day.
Total: 3 sessions.
Triathlon Training Lingo
*RPE means Rate of Perceived Exertion and relates to the intensity of each session. I have stopped using a heart rate monitor [although I used one for a couple of years] because I want to exercise more by ‘how it feels’. RPE = 10 is full-out effort, while RPE = 1 is just enough intensity for the session to be called exercise. Endurance sports requires a good base of low intensity effort and over time building up intense efforts with longer sessions.
A brick session is a bike ride followed immediately by a run. It’s purpose is to simulate the conditions of a duathlon or triathlon race where the bike transitions into the run without stopping. It trains your leg muscles to run while tired.
Upcoming races - signed up.
Half Ironman in Singapore on 18 March 2012
Full Ironman in Busselton, West Australia on 9 Dec 2012
Results
3.3km Ocean swim in Wellington, New Zealand on 29 January 2012. 1 hour 7 mins.
Half Ironman at Lake Wanaka, New Zealand on 21 January 2012 [race bib:1197, total 284 competitors]; 6 hours 5 mins. Personal best.
5km swim in Lake Taupo, New Zealand on 14 January 2012. 1 hour 53 mins. Personal best and longest distance swum.
Half Marathon in Changhsu, China on 27 November 2011: 1hr 56mins for 22km course. Personal Best time.