Nathan came back from London yesterday, so we met up for a few beers down in Rose Bay. Struggled a bit getting out of bed this morning as a result, but made the early bus and got into the pool around 7.40. Did the usual easy 1km session, then strolled across Hyde Park into work. It’s starting to warm up nicely in the morning too – summer’s on the way!

5 * 200 FS, 30sec rest (Avg: 2:54)

Felt a little sluggish, though it’s probably just a combination of being a bit dehydrated and the fact that it’s early in the morning instead of lunch-time when I did my other sessions. That’s my target of 3km of swimming for this week achieved too, which is a bonus.

B: 60.9km – S: 3000m – R: 12mins

Got up nice and early to hit the pool this morning. Got to the changing rooms to find that I’d forgotten to pack my goggles, so that was the end of that. Postponed the session until lunch so I could buy some new goggles (which I’d been planning to do anyway). As I walked up to the sports store I noticed that the welcome home ticker-tape parade for the Olympic Team was on, though the athletes had yet to arrive. New googles in hand, it was off to the pool.

5 * 200 FS, 30s rest   (Avg: 2:48)
Total: 1000m

Everything felt a bit easier than it has done in the past, so I’m obviously getting some feel back for the water.

B: 10km – S: 2000m

I hit the pool at lunch to get my first swim of the week in. It was quite a bit busier than last time I went at lunch-time, and as usual there were people in the fast lane who shouldn’t have been there. If you’re swimming 1:50/100m you are not fast, even by normal standards, let alone ex-swimmer standards. I might try going at different times of the day when it may be a bit quieter.

5 * 200 FS, 30sec rest (Avg: 2:50)

B: 10km – S: 1000m

Went down to the pool at lunch to get a swim in. It’s busier than the morning, but there’s less instances of slow people getting into the fast lane, so it went quite well. I even had one guy pass me out, which hasn’t happened in a long time ;-)

100, 200, 300, 300, 200, 100 FS w/ 60s rest (Pace: 1:25)
Total: 1200m

B: 5km – S: 1200m

Completed a basic light weights session last night. My weights are pretty easy, and I’m doing them because everything else I do (bike & run) only works the legs. At the moment the session looks like this:

2 * {
    Bicep Curls: 12 * 6kg
    Tricep Curls: 12 * 6kg
    Shoulder Raises: 12 * 6kg
    Press Ups: 12
    Sit Ups: 12
}

The plan is to gradually add reps up to 20 and just stay there. No change in actual weight lifted. Maybe I’ll introduce a third set before I get up to 20. That’s about it though.

Got another swim in this morning too.

100, 200, 300, 300, 200, 100 FS with 1min rest
Total: 1200m

R: 9.1km – S: 2200m – W: 2 sessions

Got another run in last night on the treadmill. Felt pretty good throughout, though my legs were starting to feel it towards the end. Aerobically I was fine and could have doubled the distance, not sure about the legs though! Having said that, they feel OK today, so I’m not going to do ay running tonight, then I’ll attempt 7.5km tomorrow evening. That will be the longest distance I’ve ever run, so if that goes OK I shouud be able to handle the 10km (just).

2min @ 6kmh
3 * {
    10min @ 10kmh
    1min @ 5kmh
}
2min @ 6kmh
Total: 5.6km

Got up this morning and got a swim in too. Pretty striaghtforward. Felt shit for the first 500m and was alright, but tired, from there on once I’d warmed up a bit.

200 FS
300 FS
300 FS
200 FS
Total: 1000m

I think I’ll stick to the ladder style of session for the moment, gradually introducing longer swims until I’m up over 2km per session. Then I’ll start more traditional training.

R: 9.1km – S: 1000m – W: 1 session

Biked home last night, did some weights, ate healthy. Got up early this morning and went for a swim.

5 * 200 FS, 60s rest (3:00)
Total: 1000m

I was really feeling it in my arms on the last two 200s, even though the pace is really slow. I’m sitting here in work yawning as well. I now know why most people don’t bother exercising – you’re just exhausted a lot of the time! Being unfit, you might get a bit out of breath after climbing some stairs or something, but you breeze through the rest of the day. Exercising tires you out, and while the long term benefits are huge, day to day it’s can be a struggle.

B: 20km – S: 1000m – W: 1 session

Went for a run on the treadmill in the hotel last night. 2.5km @ 10kmh. I had intended going for 5km, but I still felt a bit tired after the weekend, so stopped early.

Crawled out of bed at 6:50 this morning, after staying up to watch the l’Alpe d’Huez time trial in the Tour de France. Armstsrong hammered everyone as usual, and didn’t appear to be too troubled doing it. Ullrich came second which was good to see. He’s up to 4th at the moment, so there’s still a slim chance he may pull second out of the bag by Paris.

After getting up so early (relatively anyway) I managed a 1000m swim this morning. Not particularly far, but it will have to do since I haven’t been in a pool in over a month.

R: 2.5km – S: 1000m

Crawled out of bed again, and straight into my new winter cycling top, the Draft Dodger. It worked perfectly. Flying downhill on the way to the ferry at 50kmh+, my eyes were streaming and my legs were cold, but my torso had yet to realise I was out of bed! Great stuff. I got a swim in too ;-)

200 FS, 200 BC
3 * 400 Rev. IM on 8:00 (Avg: 6:30)
Total: 1600m

Update: cycled home too for another 10km.

B: 60km – W: 2 sessions – R: 15mins – S: 3200m

Got some good training done in the last 24hrs: cycling, swimming and running. Cycled home last night and went for a run. 15mins of total running time, with short walks interspersed. Felt pretty good, though we’ll see how my calves hod up tomorrow. Climbed out of bed at 6:45 this morning, left the house at 7:00 to get the 7:15 ferry from Rose Bay. Made it to the pool by 7:30 or so, got a 1600m swim in and was still in work by 8:30. A quick trip to Woolies to buy some fruit, and I’m now ready to fall asleep at my desk ;-)

200 FS, 100 BC, 200 FS
1000 for time as (200FS/100BC repeat) – 15:40
100 BR
Total: 1600m

B: 35km – W: 1 session – R: 15mins – S: 1600m

Made it in on time to get a swim in this morning, so I’m back on track with respect to the structured plan. Only did an easy 1km before I had to get out and go to work, but every little bit counts.

200 FS
4 * {
    100 FS on 1:45,
    50 BC on 1:00
}
200 Easy
Total: 1000m

B: 25km – S: 1000m – W: 1 session

Getting back into the swing of things after all the parties/drinking over the last few weeks. Crawled out of bed for a swim this morning.

200 FS easy
8 * {
    100 FS on 1:45 (Avg. 1:28)
    100 IM on 1:45 (Avg. 1:35)
}
200 FS easy
Total: 2000m

Weighed in at 87.0kg too.

S: 2000m

Another swim this morning. My freestyle is quite weak. Anything more than about 200m at a time and my arms start struggling. The IM was easy enough, I guess because it involves changing the way muscles are used on a regular basis. I’m going to have to start doing some weights to help get used to swimming again. Lots of reps with a low weight I think.

4 * {
200 Free
200 IM, single arm fly
}, 60secs rest/200
Total: 1600m

B: 37km – S: 2600m

Forced myself out of bed and back into the pool this morning. A short session which wasn’t too bad.

2 * 400 Reverse IM, single arm fly
200 Free easy
Total: 1000m

B: 37km – S: 1000m

Up bright and early for a swim this morning. Went pretty well. Quite slow compared to what I’m used to, but that’s only to be expected at this stage of the game. Left the bike at home as I’m off to the movies after work. It will give my legs a break as well.

200 FS easy
20 * 50 FS on 60 (avg: 41, stroke count: 34)
200 FS easy

B: 20km – R: 3.3km – S: 1400m

Struggled out of bed this morning. Was not looking forward to cycling anywhere, but forced myself to do it. I’ve finally cracked the 100km in a week barrier. Tried doing a swim before work as well, but gave up after 400m as I was drained.

B: 102km – R: 4.4km – S: 1400m

Well, I did it. I managed to get out of bed in time to go for a swim, even if it was only 1km. I found that my arms get tired quite quickly, so I guess I’ll just have top stick with it for the moment. Got myself a 20-visit pass which should last me at least 6 weeks, assuming I stick to 3 swims a week.

B: 41km – R: 2.2km – S: 1000m

Row: 2 * 10mins @ 19spm (2:06.7/500 = 2376m, 2:03.5/500 = 2425m)

Walk: 5min @ 6kmh

Swim: 500, 2 * 100, 500, 2nd 500 in 7:10

Down to 88.6kg as well.

Weights: 1 * 12, 1 * 10

R: 5 * 3min @ 6, 10, 10.5, 11, 6kmh

S: 400, 200, 400

Managed a 5:35 for the second 400, which I was happy enough with. Running still feels a bit odd around the knees.

Last night…

R: 3 * 1km @ 10, 10.5 & 11kmh

S: 8 * 100 on 2:00, Avg: 1.21, 200 easy

Felt good in the pool. Again, wasn’t too crowded so I didn’t have to stop every length. Run was easy enough too, though calves are still a little sore. Had intended getting up for the gym this morning, but I couldn’t get to sleep last night and was just too exhausted when I did wake up.

R: 9km – S: 3200m