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

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

Got a call from Tom last night to say that they were going for a ride this morning form Hornsby to Brooklyn and back and did I want to come. I said yes and I’ve jsut returned. Total distance was around 48km, but the hill up from the bridge at Brooklyn was the main focus of the ride. It’s a 4km long 6% grade and the last time I did it I maintained a 14kmh pace and found it quite tough. This time it was a whole different story. It was quite easy and my average pace was just under 19kmh, so a 5kmh an hour improvement which is partly due to being fitter and partly due to the bike. It’s quite a nice ride, with most of the uphill work in the first half, which works out nicely when you’re a bit tired on the way home, so I think we’ll be doing it a few more times. Next time I’ll have my speedo on the bike, so I’ll be able to get an accurate figure rather than calculating it from Tom’s speed and a time differential. It also put me up over 100kms on the bike for the week which was an added bonus.

B: 136.2km – S: 9850m

Another few laps of Centennial Park this morning. I hit a bird almost as soon as I started. Well, it hit me really, bouncing off my front spokes. Lots of sqawking. I didn’t stop to see if it was alright. Not sure what I could have done anyway – brain it with a rock? Anyway, it wasn’t there on the next lap, so I assume it flew off.

It was 23C already by 7am, so I think I’m going to have to start leaving the house a bit earlier. Traffic is also starting to build up by 7.30, which means I’ve a few cars trying to squeeze by me on the way up Old South Head Rd. which isn’t a great experience. Came home by Military Road again for a total of 32km. The plan was to get 150km+ in this week but that’s unlikely to happen now as I forgot I’m doing the ocean swim in Watsons Bay on Saturday morning, so that’s the long ride out the window. Still, I’ll try and get a few laps in with Niall tonight to get over 100km.

B: 88.2km – S: 5300m

Did a few laps of Centennial Park; some on my own this morning, then a few more with Niall this evening. Met up with Tom for a bit of breakfast and then rode back home via Military Road. I had thought that since it was uphill for quite a distance that it would be a bit harder than it ended up being. I guess I’d overestimated the steepness, so now that I know that it’s quite easy I’ll do it a bit more often.

B: 54.2 – S: 2600m

Not Centennial Park this week as the beginner’s group winds up. This was the last week, so we were out on the open road the whole time. Down to La Perouse via Malabar Beach, where the ocean swim series takes place, then a few hard laps around the oil storage depot at Botany Bay, then over to Heffron Park where the club holds their triathlons for a few more hard laps of the biks course, then back to the park for the traditional bacon & egg burger. A grand total of 70km. Next week we join the regular 6:30am ride leaving from Cheeky Monkey, going down to Kurnell and back. We’ll have to be on the ball as it’s no longer a beginner group so I’m not sure how tolerant people will be if we forget to call out obstacles.

B: 104km – S: 5900m – R: 10mins – W: 1 session

Went back to Adam at Cheeky Monkey this morning to adjust my bike position in an effort to sort out my right knee. I ended up buying a new pair of bike shoes, as the ones I had were too big. I could feel my feet sliding around in them, and since your feet on the pedal is the most important part of the bike, there was no point shelling out moeny for a good bike and then runing it with poorly fitting shoes. So, I’m not the proud owner of a pair of Shimano SH-R215s which fit like gloves. Yes, they are silver, so I’ll have to get a bit faster to justify wearing them!

Anyway, the end result of the bike fit was that the most likely cause of the knee issue is pushing big gears up a hill, so I’ve to stop doing that for a while. No need to change the position beyond the adjustments necessary for the new shoes. He said to come back in three weeks or so if there’s still an issue.

B: 34km – S: 3000m – R: 10mins – W: 1 session

It’s bloody never ending. Went for a cycle around Centennial Park this morning and noticed that my right knee is giving me trouble. About two weeks ago, while doing hill work as part of the group training, I noticed a slight pain toward the rear of my right knee, as if I’d hyperextended it (which I hadn’t). I haven’t been on the bike since, but the sensation is still there, albeit only when I’m pushing hard or climbing. Not sure what the problem is, but I’m off back to the bike shop tomorrow to get my fit tuned, so hopefully that will be the end of it.

My plan was to stop running until the New Year, doing lots of stretching and leg strengthening exercises in the meantime, and doing extra cycling and swimming to keep the weight going down. If I don’t get this knee sorted I’ll be reduced to only swmiming!

B: 22km – S: 3000m – R: 10mins – W: 1 session

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

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

Went for a short run this afternoon. It was supposed to be 20mins, but I stopped after 17 as my left knee is still acting up. Not sure what is wrong with it, but it’s the same knee I twisted at the start of the snowboard season, so I’m assuming it’s related to that. I’ll take it easy on the running for another week and see what happens. If it’s still the same I’ll head back to the physio who looked at it after snowboarding.

Anyway, that finished the first week of the training plan.

B: 130.9km – S: 3000m – R: 29min

Got up at 5:50 this morning to give myself time for some breakfast before meeting at Centennial Park for the ride to La Perouse at 7.00. It was a pretty easy ride, with about 9 of us in the group. We had a couple of sprint efforts on the way back before joining up with the regular beginner’s group ride at 8:00 bacin in the park. The focus was back to hard efforts with easy laps in between, and a couple of bits of hill work thrown in for good measure. I’m pleased to report that the new bike made a huge difference; so much faster! I can’t wait to get a speedo onto it and get some numbers. Total for the morning was 70km, so the bacon & egg roll was well deserved.

B: 130.9km – S: 3000m – R: 12min

Met up with Niall on the way home last night for a few laps of the park. Headed over to Cheeky Monkey to get a new rear light, as I didn’t have one which would fit on the aero seatpost! Got that sorted out and cruised around the park a couple of times. I was taking it nice and easy when Niall announced that we were going 34kmh! I didn’t even notice and thought we were taking it easy. Doing 30kmh on the MTB would have required a bit of effort – the bloody bike’s a rocket ;-) We slowed it down a bit after that.

B: 60.9km – S: 2000m – R: 12mins

Today was the day for a cycle, so I decided to do a few laps of Centennial Park on the way into work. The mornings are starting to warm up now, though my eyes were still watering a bit on the speedy downhill from Vaucluse! My winter top won’t be needed for much longer. Cruised around the park for 2.5 laps (9.5km) practising my spinning, then headed on into work. I’m starting to get a bit more comfortable on the bike as I get used to the fact that it’s a lot twitchier than the MTB. It’s at most half the weight, and the tyres are a lot skinnier, so it’s only to be expected. It’s also a lot quieter and so much stiffer, so there’s no creaks from a flexing frame like I used to have on the MTB. Despite the fact that I’m missing some of the lower gears I had on the MTB, climbing is a lot easier that I thought it would be. I presume it’s because the frame is stiffer so there’s no waste in the power transfer from pedal to wheel. Anyway, it’s all good ;-)

B: 39.5km – S: 2000m – R: 12mins

Just got back from my BRAT beginner’s ride which was a nice warm-up for the race tomorrow. We did a bit of hill work, followed shortly afterwards by a 1 lap individual time trial. I had no intention of busting my arse and draining my legs, so once Olivia came past I drafted off her for the rest of the lap. Racked up 42km in total for my final week on the MTB. Picking up the new bike on Monday, so I should be a good bit faster next week. Looking forward to it.

I’m off into town now with Jacqui to pick up my race pack for tomorrow. I haven’t done much training this week, since Tuesday anyway, so I’m going to call it a taper ;-) Looking forward to tomorrow, but with a bit of trepidation too, as I’m not as prepared as I’d like to be. Still, it’s a great course, so when it starts hurting I can allow the scenery to take my mind of it. Wish me luck!

B: 57km – R: 6km – S: 1200m

Cycled home and went out for a run. There was a little bit of rain, which was actually nice as the temperature was down as well. I did 6K in 34:33, which includes about 3 20sec stops to do a quick stretch of my calves. Ended up with nice even splits of 16:55:30 and 16:55:34 and finished with a pulse of 144, so the run was nice and relaxed. I’m pretty happy with it as it’s the longest run I’ve done which wasn’t on a treadmill, and I now know that I’ll have no worries with the 10K on Sunday. Jacqui has also entered the 10K, so we’ll just plod along together. Should be fun.

B: 15km – R: 6km – S: 1200m

I went up to Cheeky Monkey this morning and had a chat with Adam about my new bike. We agreed in the end that a full-on tri bike would not be the best option at the moment, and that a road bike was they way to go. That meant that it was down to the Soloist 105 or the Team Soloist. I preferred the Team Soloist, because it’s a much higher spec’d bike, the colour is nicer and, while it was more expensive, there was a much larger discount being offered on it. It turns out that I can still use my existing MTB-style bike shoes with it, saving me $250 I thought I’d have to spend on road shoes. So, that’s what I’ve decided to get. Adam is checking with the importer to see if they have any of my size left, and will ring me tomorrow, so fingers crossed!

B: 58km – R: 18km – S: 2200m – W: 2 sessions

Went up to Centennial Park for the third week of the BRAT beginner’s bike group. This week was sprint training, so we set off, two abreast, around the park. Two locations had been pointed out around the lap, approximately 400m apart, and we had to sprint that 400m, then drop to the back of the group. When my turn came around I took off, and got up a good head of speed. I’d underestimated how long the distance was and was fading a little in the last 50m. My legs were in bits afterwards, but we only had a few laps left after that. Once we’d finished it was time for coffee and a toasted sandwich before heading home via the Icebergs to meet Kev and watch him join BRAT. Niall is also joining. I don’t think they’ve any interest in triathlon per se, but there a couple of run training groups they would like to join, and there’s also the club racing series which provide a few cheap races for them to do. You never know though ;-)

B: 48km – R: 18km – S: 2200m – W: 2 sessions