Training Log Archive: fabioandy

Group training all bar Busselton folk got called off this morning has it was 'raining' ie it was drizzling.

However Naomi was in town so I was semi happy with that!

Went and did the session by myself instead. Was raining still so did the cycle in the gym instead rather than looping round the river solo. Also dont want to get a cold at the moment either.

Was good. Kept it light on the legs as the session requested and made sure the heart rate wasnt too high.

Run after the bike in my easy zone. Average 5:26min/k.

Right shin mid felt a touch sore. only flagging the injured tag above to track it for later if I need it to find if it was just the cricket ball hitting my shin or load related.

Barely did anything in the ocean this morning.

Warm up laps then did a relay twice with all the crew because it was a public holiday which was ok, but slightly annoyting because I need all the practise I can in the ocean!

Went out for another good paddle on the surf ski. DIdnt fall out barely at all except when I was an ididot and didnt turn fast enough into the wind. Was side on for too long and got tipped. Was better the next times and reacting to the wind.

Need Josh to adjust my seat distance to the pedals. Cant do that myself at the moment which is annoying.

Feeling heaps better on it already though which is a succes!!

New strength programme with Merv to make sure I can handle the loads my body is getting.

Hamstring roll out on steroids, Weighted calf raises, essentric lunges and SL wall squats.

It all hurts. I am weak clearly in a lot of areas. Hopefully this wil all help!!

After the physio running me through the new strength program it was advised to cut the long run short as I probably have faitgued my muscles and dont want to cause any pain.

Therefore - just did a little run (in between the recommended 30min to 40min) in my easy range.

Felt ok - not too bad after the strengthening.

Warm up and warm down.

3.4 km laps hard 1.7km recovery. 4 times

Got dropped from the pack I started with on the first rep. Worked hard by myself. Bit of a wind on the esplande.

Caught up to the pack by the final rep. Bit hard to pace when pushing by yourself but was a hard session.

Lactic build up in the legs for sure.

Team Challenge. Erg. Feels odd to track it but by god it hurt. Started off strong with a 1:40 min/500m but dropped off in the last 20sec. Was in the hurt locker. Really tough.

Hence why I thought I would log it incase somethign goes wrong. Quads real tight - either from this or from the cycle this morning.

Warm Up and Cool down included plus some of the drills we did prior to the session.

This morning was 6* 1km reps with 3 min in between.

My first real hard interval session with the group. I had been getting away with the easier stuff but this was real pushing it.

All set off in a big group to start with then we were started in groups subsequently so my rests ended up being longer in the end.

Paced myself with a girl who ran a faster 5km time trial time than me the other week to know how to go. Ended up running the rest of them on my own essentially after that.

Got some good pointers about pulling my arms/elbows back through to encourage the legs to move. Was heaps faster after that. Might have been physocilocal though.

4:09
4:10
4:06
4:04
4:09
3:59

Worked late :(

Sore back from either paddling or mountain biking. Think it was from my death grip on the handlebars.

10 min freestyle warm up.
200m pull strokes
150m with kick board

600m build session twice:
200m at 75% TH - 30sec rest
2 x 100m at 85% TH - 15sec rest
4 x 50m at 95% TH - 10sec rest
- 100m easy

Mountain Biking up in the hills with the boys. Need to be more aggressive I think on the rocks. Was heaps of fun though so no troubles.

Was heaps better this time. Didn't fall out as much and was real windy so a success! Got some good pace and rhythm on too after a while which was wicked.