It went a bit like this:
Monday
AM up extra early for Death by Helmet. I drove my car to the cafe to run from there to the start of the session. This added an extra 3km. Total 11.5km
PM 30 min easy recovery swim. 1.2km
Tuesday
AM up extra extra early again (430am) to get to the club ride early (530am) to squeeze in a few extra kms. 31km total including 8 x 4min lung busting efforts. A 2km run off the bike rounded out my session nicely.
Wednesday
AM Death by Helmet hill session. 7.5kms of running up and down hills. My legs felt really tired today. I think that the cumulative effect of my training is starting to show.
Thursday
AM 25km ride around Sydney Olympic Park which included 3 x 8 min lung busters.
PM Balance Bolt 5km.
I haven't run under 30 mins for 5km for as long as I can remember. My last Balance Bolt time was 31:33 so this time I so very boldly put down 29:59 as my target time. For those of you not familiar with The Bolt it's a 5km time trial where the winner is the person who runs closest to their predicted time - no watches are allowed so you run totally on feel.
I had already done a tough AM cycle session (see above) and then I did an hour of weights at the gym. Tired legs and worked arms meant I wasn't 100% confident that I would even go close to 30 mins. But fortune favours the brave and I was definitely brave.
I did a quick warm up, felt good, and lined up with the 25-30min group. Looking around me I was a little scared. I NEVER run with these people!!!
So I just did my best and ran as fast as I could. At the turn around I doubted I could keep up the pace but I saw Rob and he said to keep running strong. So I did. I was absolutely thrilled with a finish time of 30:17. So close. Next time.
Friday
AM 2.5km swim set with the gang at Leichhardt Park Aquatic Centre.
AM a nice walk for recovery 30-45 mins.
Saturday
AM Long SLOW run - and it was so slow. In 90 mins I covered a massive 10.11kms. I ran/walked 5:1. It was enjoyable and it felt cruisy. It rained a bit which was nice. I finished up at Centennial Park to coincide with the finish of the beginners brick session. This meant I got to have a cuppa and a chat with the gals + Jeff.
Sunday
AM 4 hours and 40 mins of quality pushie time with my Dad. We rode from North Turramurra to Hornsby and then out to Mt White. We returned through Bobbin Head. It was a great day for a ride. Not too hot and we managed to avoid most of the showers that seems to be around, but not on, us. 86.4km total.
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| This is me at Road Warriors Cafe at Mt White. I was desperately in need of a coke but it was closed for renovations. Bummer! |
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| Refueling. |
*Totals for the week:
Swim - 3.7km
Bike -142.4
Run - 35.1km
Strength: 1 x weights session - my last at Vision PT. I'm back to Crossfit Women from next Monday for my strength sessions.
*Just over 15 hours of training.
I just thought I'd add this photo as a reminder of how far I've come over the past 3 years. It makes me feel pretty proud of myself.
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| This photo is from a wedding I went to 3 years ago. It scares me. |
Cheri you can hold your head heigh after completing your training programme as set down by your coach 100%. Now just repeat your effort of this week next week. I have got my pencil sharpened ready to tick the boxes as you complete all your scheduled trainig. You have come a long way and you are looking fantastic.
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