Wiped Out

Sat AM: Bike, 40K in 1:38

The aim on Saturday morning was just to get out and roll around for 40K, not mess myself up too much and get an endorphin hit. I've settled on a 10K loop for my rides which is mostly flat with some minor hills. It's mostly wide bike paths, which allows me to get some speed up without facing traffic. I can't remember if I've mentioned this before, but I am virtally blind in my right eye, which can make checking for traffic over my right shoulder a right pain in the arse.

So I did four lots of this loop averaging 24.7kph. Do be honest it was probably a bit quick, as I didn't pull up as fresh as I wanted to.

One pleasant surprise during the ride was to get "spotted" in my new Coolrunning tri-top. I was approaching a pair of walkers, and yelled "passing right", to which one replied "hello, Benny!"

It was Bernie G, out for a walk with her mum. We exchanged greetings and I continued on my way.

Sun AM: Run, 14K in 1:22:20

I think I can safely class this one as a Tradesman's run. At no point during the run or before it did I really want to do it. I felt lethargic when I got up, my legs were heavy and my lungs felt like I was running at 5:10 pace rather than 5:50.

The run was two times around my bush-Telstra stadium-Bicentennial Park-swamp loop with a loop around the Village Green to round it to 14K. I got home, cooled down in the pool and felt like crap for the next three hours.

Anyway, on to nicer thoughts. I thought it might be an idea to publish to the world my program for Eaglehawk, so here's the plan: (arrow down lots, I couldn't get rid of the space)

Wk End	Mon	Tue	Wed	Thu	Fri	Sat	Sun
8/01	6K Pace	Swim	8K Run	Rest	6 1K Int	40K Ride	14K Run
15/01	7K Pace	Swim	9K Run	Rest	30K Ride	16K Run	10K Pace
22/01	5K Rec	Swim	6K Run	Rest	5K Tempo	40K Ride	12K Run
29/01	7K Run	Swim	9K Run	Aqthn	Rest	5K TT	16K Run
5/02	8K Run	Swim	10K Run	Rest	6 1K Int	40K Ride	18K Run
12/02	9K Run	Swim	12K Run	Rest	7 1K Int	40K Ride	20K Run
19/02	5K Recov	Swim	6K Run	Rest	5K Run	40K Ride	10K Pace
26/02	9K Run	Swim	12K Run	Rest	30K Ride	5K TT	20K Run
5/03	10K Run	Swim	13K Run	Rest	5 2K Int	40K Ride	22K Run
12/03	10K Run	Swim	13K Run	Rest	8 1K Int	40K Ride	15K Walk
19/03	6K Pace	Swim	7K Run	Rest	5K Tempo	3K Run	Race

The pace runs are planned for the SMC as HM practises. Apart from that I plan to run a part of the Wednesday runs at HM pace, but not all of them or I'll just end up burning out.

This plan brings me back to the concept of a "rest" week every four weeks. It used to be something that worked really well for me in the past as a way to recharge, but I lost the habit. Hopefully it will keep me firing on all cylinders for the length of the program.