Went for a 10min run after getting home from work, then did a little bit of weights after that. I’ve also found a convenient swim squad at a reasonable price. It’s in the Cook & Phillip pool near work. They have sessions from 5:30 – 7:00am Mon – Fri, 12:00 – 1:00 Mon, Wed & Fri, and 6:30 – 7:30pm Mon, Wed and Thurs. I can go to as many of those sessions as I want for $115 per month, which is only a little more than it would cost me to do 3-4 swim session per week on my own. They typically swim around 3000m/hr so it will force me to do a bit more than I’m doing now. I’m looking forward to it.

R: 10mins – W: 1 session

Check this out! I found this site, BikeNames.com, ordered a set of stickers, and here they are on my bike. Looks bloody good for $5 ;-)

Not really feeling like doing any training this week. I’m just exhausted, possibly from some low-grade cold or something. Got up for a swim yeaterday morning and just felt totally drained, so went back to bed. Went for a 2omin run last night which went OK, then made it to the pool for a swim this morning. Did 200m and realised that I had no energy, so got out and went into work. I’ve decided I’m taking the rest of the week off until my bike ride on Saturday morning. Rest, recuperate and push the training schedule out by one week.

OK, Fat Club has been going for a month, so here’s the progress:

OK, that’s the week’s training over, so here’s the report:

I’m just going to ignore the run targets from now on and just start from an even lower level and do my own thing in my own time. I’ll bump the swimming and bike to make up for it though.

Went for another ride down to La Perouse with the BRAT group, then did some hill work in the park afterwards. Quite a few more came on the LP ride than last week, though we were a little better organised on the road this time. Still some communication issues, but as Ian pointed out, we’re still the only group he has had that has not crashed. Hopefully those words won’t jinx us. The hill work was tough: 5 laps, the first was 39 ring sitting down, 2nd was 39 ring standing up, 3rd & 4th were the same except in the 53, and the last was in the highest gear (53-12) and just get up the hill. I found the standing up ones really hard, apart from the 53-12. The sitting was easy enough though. All in all another good session, though I’ve done something to my right knee, which isn’t good. I think it was caused by the stand-up hill climbs, though I can’t be sure. Either way, I’ve a couple of days before I’m next on the bike.

B: 141.7km – S: 3600m – R: 20min

Well that didn’t go very well at all. Just attempted to go for a 20min run, but knew within the first 200m that my knees were having none of it. I think I’m going to have to go back to basics on the run. Forget about 4 runs per week and just do two, spaced well apart, then build up gradually from there, maybe even adopting a run/walk protocol at first. Also, no more running on paths/roads – only grass or something soft – as that just seems to be asking for trouble. The question now becomes where do I find a grassy area that is within walking distance, and doesn’t involve running around in small circles? I think I’ll also have to up the swimming & cycling distances to make up for the lack of running.

Got another three laps around Centennial Park in on the way home last night, then headed out for dinner with John and Sarah. Was feeling a bit tired this morning, so postponed the swim until lunch-time. Turns out I’m about 4secs/100m faster, presumably because I’ve woken up properly. I still reckon morning swims are better as they’re less crowded though. That’s my swimming done for the week too. I’m looking forward to Sunday when I can sit on my arse all day and do f*ck all! Tired…

200,300,200,300,200 FS, 30s rest (Pace: 1:22)
Total: 1200m

B: 71.7km – S: 3600m – R: 20min

Went for a run when I got home last night, and this time I got the full 20mins done without any knee issues. Someone told me that it takes 1 day per km to recover fully from a marathon. Coincidentally, yesterday was 10 days since I did my 10K. I doubt the same rule normally applies to a 10K, but given my untrained running state, it probably does in this instance.

Got out of bed for a bike ride this morning. I had no issues with the new pump, unlike Tuesday morning, so it was off to CP for 3.5 laps before continuing on to work. Made it just in time as there were a couple of spits of rain as I pulled up outside the office. It has warmed up considerably in the last few days so my new arm warmers are almost out of a job!

B: 50.3km – S: 2400m – R: 20min

Went into Cheeky Monkey on the way home from work yesterday to change the bike pump I bought at the weekend, then did three laps around Centennial Park before heading off.

Got up this morning with a bit of a hangover and hit the pool. There were a couple of people in my lane at the start, but they all disappeared shortly afterwards. I had the whole lane to myself for a while until some silly cow got in and started doing breaststroke, despite the fact that the lane is clearly marked “Fast Lane – Freestyle Only” – she only had another seven lanes to choose from!

200,300,200,300,200 FS, 30s rest   (Pace: 1:27)
Total: 1200m

B: 27km – S: 2400m