Tag Archives: mona vale

Weekly Training Recap 31 March

Start by doing what is necessary; then do what is possible; and suddenly you’re doing the impossible. – Saint Francis of Assisi

My training for last week somehow didn’t seem extraordinary but when I look at the figures on paper I managed to accomplish quite a lot!  Though on Monday I was talking to mom about what I did and realized the distances I covered in one week are nearly the exact same distances I will cover in one race in November.  Gulp. Bit by bit I will get there hey?!

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Church Point after Sunday Morning ride

As I’m recapping the last weeks training progress I’m keenly aware of how little I’ve done this week.  I still have Saturday and Sunday to pull out some hard sessions but my duration and distances will not compare.  It’s all down to my focus – exciting things are happening in the next week I could not reign in my mind.  How am I supposed to wake up at 4:30am when in a week I get to see my family!  I know, those two events are not related but ask me anything at that time and I’m likely to pull out crazy linkages.  Additionally, I’ve ordered a new bike and have now put a mental block on riding until I’m on my new bike.  I will push through this weekend since I have training planned for Saturday and have just found out I’m doing a triathlon on Sunday.  I guess I’ll have to do a repeat farewell bike ride.

Monday: evening swim squad 2.2km.  This session was focused on maintaining speed and accuracy.  I’m not a fast swimmer so once the laps got down to 1 min per 50m I’m not 100% sure I was maintaining.  We ended the evening working on flip turns.  So though I am slow I can flip turn like a pro!  Basically comes down to those summers spent swimming as a kid and trying to do as many flips as I could in one breath.  #istillgotit

Tuesday: off

beautiful morning at Bondi Beach
beautiful morning at Bondi Beach

Wednesday: morning run session at Bondi Beach 12.6km.  This was an amazing run before the sun came up.  Interval runs down the promenade building speed from 80% to 100% and then a cool down 100m jog before repeating.  We finished with barefoot run throughs in the sand.  If you have a chance to ever run near a beach, I highly recommend after the run walking through the sand barefoot.  I love the soft, cool sand on my hot feet!  We walked to the bus stop with the ocean water up to our knees.  Amazing.

J heading out on his ride in the darkness
J heading out on his ride in the darkness

Thursday: morning cycle session 33km.  This was the last Thursday before daylight savings so since the park was pitch black we rode down to La Perouse and back.  It’s a fairly flat ride with small hills and one large hill at LaPa.  The ride back I stuck to the back tire of my coach and felt like I was going so fast.  Based on my heart rate data, I was pushing hard for the majority of the ride.

Friday: off

Church Point looking across to Salt Pan Cove
Church Point looking across to Salt Pan Cove

Saturday: cycle 6km. run 10.26km.  My cycle was just the commute to and from the park from my run session.  I was headed down to the Saturday morning cycle session when halfway there I realized my helmet was at home.  I couldn’t have made it home and back in time for the start of training so I went home to sleep for another 2 hours until the sun came up and the run session started!  We ran away from the park for 30 minutes and then ran back in the second 30 minutes.  The goal was to negative split – so get back from our turnaround quicker than it took us to get there.  The tricky part was the route going out was mainly downhill so coming back was brutal.  I was able to negative split by 30 seconds though.  I’ll take it!

After 50km on the bike!
After 50km on the bike!

Sunday: Cycle 50.3km.  We drove up to the Northern part of Sydney at 5am and met our group at 5am.  We rode from Mona Vale to West Head which is part of the Ku-Ring-Gai Chase National Park.  The views were beautiful and since it was daylight savings we started with the sun.  The ride out of Mona Vale didn’t seem too bad but out on West Head road the peaks just kept coming. Then we finished it off with a ride down to Akuna Bay and the slow painful climb of 150 meters over 2.5km.  The ride back to Mona Vale was all downhill and rainy.  With the rain we hit halfway back to the car, I was so glad I didn’t loop around for another 20km.  J and I loaded the car back up, grabbed some soy chais from the café and drove home to relax the rest of the day!

training 6 april