Front page of the Daily Mirror, November 4th, 2004.

Source: Daily Mirror

Got a few laps of the park in on the way into and the way home from work yesterday. Nice and relaxed, just working on aerobic base. Grand total of 48.8km.

It’s booting down rain today and the forecast isn’t looking too good for the weekend which is a pain in the arse. I’m planning on doing a big ride (80km or so) tomorrow morning, and there was talk of a bit of mountain biking on Sunday, both of which would have allowed me to top 200km for the week. If the rain keeps up all of that is probably out the window.

S: 5400m – B: 85.2km – R: 5.6km

Went for a run again this evening and attempted to get the HR monitor to behave. You can tell it the HR range you want to stay in, and it will beep at you when you go outside this range, either above or below. I was doing 5min run, 1min walk and had switched the HR range off, so it shouldn’t have beeped at all. No chance! I’d do the 5min run, then slow down to walking pace whereupon the watch would stop as my HR was now too high for the recovery portion. I’d get it going again, then at the end of the walk I’d start the next run segment. Sure enough, the watch would stop because my HR was now too low for the run. I’ve just read the manual and it would seem that I’ve set everything up correctly, so a bit more research is needed methinks.

S: 5400m – B: 36.4km – R: 5.6km

Good swim this afternoon. The fast 200s were pretty good and I was happy with swimming around 2:30, especially as I wasn’t trying too hard. The 150s were on too fast a time; I was the only one who made the fast ones, but I didn’t bother trying to make the easy 150 time, I just gave myself 10s rest.

200 Form
200 FS
3 * {
    100 Paddles (1:12),
    50 FS K/ 50 BC K,
    100 FS (1:15) } 15s rest /100
2 * {
    200 FS Hard on 3:15 (2:30/2:33)
    200 Easy on 3:30 (2:55/2:58) }
2 * {
    150 Form on 2:20
    150 FS Hard (1:58) }
300 Easy
Total: 3000m

B: 36.4km – S: 5400m – R: 2.8km

Got up a bit late this morning, so missed out on the planned laps around the park on the way into work. It was funny watching my HR change as I climbed the hills; cruising HR was around 135, but by the time I made it up the hill on Old South Head Road it was up to 170! It dropped back to 140 or so pretty quickly which is a good sign. Did a few laps on the way home. Kept the HR around 140 on the flat, rising up to just over 150 on the slight uphills.

B: 36.4km – S: 2400m – R: 2.8km

My new Polar 720i heart rate monitor arrived today. It comes with a speed sensor for the bike, and I ordered the optional cadence sensor as well and I can also download everything to my laptop for post-exercise/race analysis ;-) Overkill? You betcha!

I took it out for a run this evening and it kept beeping at me. About half the beeps were expected. Not sure what the other ones were about, but I’ll have to spend quite a bit of time reading the manual for once. I’ve just finished fitting all the bits to the bike and lights are flashing where they’re supposed to flash, so I’ll be checking it out on tomorrow morning’s ride to make sure it’s all working properly. Fingers crossed.

The run was the standard 5min Run, 1min Walk, three times. The local park is the perfect size in that it takes me about 5mins to run one lap. Finally I found a suitable place to run that isn’t a road or footpath. I used to run past this park all the time, but I always assumed that it would be too small to run around. I’ll be doing quite a bit of running up there from now on. Knees are feeling good too.

S: 2400m – R: 2.8km

OK, Fat Club has been going for two months, so here’s the progress:

Back in the pool after the week off. Felt a little sluggish and the lungs weren’t in great shape. I could feel the effects of going out partying last weekend and smoking again. WIll have to stop doing that. It was a pretty easy session, with only 2400m in total. We finished a little early too, so could probably have got another 400 or so in. I’m going to have to start doing 4 sessions/week to make sure I get over 10km done.

2 * {
    50 FS, 40sec
    50 BC/ 50 BS, 40sec
    50 BS/ 50 BC/ 50 BS, 40sec
    200 FS }, 60sec
2 * {
    4 * 50 FS Hard/Easy on 60
    2 * 100 Build on 2:10
} 60 sec
6 * 100 FS Easy
Total: 2400

S: 2400m

This is the first of two big weeks hopefully. My weight loss has stagnated a bit, so I’m going to step up the training load for the next two weeks and see how I react. I want to get over 200 aerobic points this week and next which will be the first time I’ve managed it. My biggest week so far has been about 183, so it shouldn’t be too har dto top 200. I had hoped to be down to 84kg by Dec. 1, so that gives me one month to lose 3kg. We’ll see how things are going after the two big weeks.

Went for another run on the treadmill last night. Same as yesterday. Legs felt OK, but they’re a little sore this morning. Well, tired rather than sore.

Also went to see Resident Evil: Apocalypse – don’t bother!

R: 5.6km – S: 400m