I’ve been doing a bit of reading up on training theories after the Kurnell race, with a view to figuring out what I need to do in preparation for longer distances. The secret is that the most important sessions are one long run and one long ride per week. Up to now I’ve been doing a few shorter sessions and probably not scheduling sessions very well either, so I’ve a new rough outline for a training week:

M: Swim (Lunch), Short Run (Eve)
T: Bike in & out via CP
W: Long Run (Eve)
T: Bike in & out via CP
F: Swim (Lunch), Short Run (Eve)
S: Long Bike (AM)

So, with than in mind, I got back into the swing of things this evening and went out for a 5K run. Felt pretty good and was running a bit quicker than normal, but that was probably due to the fact that it was a bit cooler than usual. Either way it was a good start to the year.

Lap,    AvHR
4:28.6, 136
4:34.5, 149
4:35.0, 153
4:43.9, 156
4:36.8, 158
4:37.4, 161
@1min: 116

Now I’ve just got to stick to the program ;-)

R: 5km