Friday

Was on the bike at 6:40am. Did a hilly ride. About 38k in 1hr20min (28km/hr) Rode to Wyoming & back then did a few more hills around Terrigal when I got back. I then ran to the beach & swam about 1.2k to the haven & back. Did a few sorta sprints on the haven beach. Did that in 24:50 then I ran back home again.

Later did 5:30pm cycle class

Thursday

Rode from the haven to the entrance and back. 32k
I then ran 1 lap (400m)of the oval

At 10:30 I did yoga

Wednesday

Went to the gym and 1k on t'mill then a cycle class. After that did body balance

I went in again later and did 5k on t'mill then the cycle class

Tuesday

Went to the gym for the morning cycle class. Then went for a ocean swin. I reckon. I think it was about 2.25km & did that in 48min

As I has to work tonight I went back into the gym a little bit later & did 20min on the bike then 5k run in 27min

Hammie was much better than it's been for a while but still can't stride out

Monday...new shoes

My new Mizuno elixer's came today. Also ordered Mizuno spikes for when I get back to the track. Got both pairs for only $190 delivered.
Managed to get a bit of spare time in the arvo so went to the gym & did the cycle class then did a slow 5k in my new shoes. Felt good but hammie still saying plod along!

Sunday & I get a blow out!

Planned a 100k bike ride. Well I got to 30k into it and got a flat tyre. Had that changed in about 10min & was off again. Got to 47.5k when BANG! My rear tyre had a blow out! Well that was the end of that. I tried to ring Dad to pick me up but no answer so I rang Mum. She came to my rescue! I'd done that 47.5k in 90min so was travelling at 31km/hr. When I got home I went into the gym & got on the t'mill. Managed to get 18km of pretty much pain free running. Did 5k slow in 28min then had a stetch. Then did another 5k in 27:30 then stretched again then another 5k in 25:40 then stretched again then did 3k in just over 15min. I was going to do an extra 2k to make it 20k but could just start to feel the hammie so I stopped. Could feel it doing movement when I'm not running like bending over but it felt great running on the t'mill.

Sat

Just went to the gym & did 1k run then stretched then did 5k run slow pace then 30min on the bike then another 2k easy run

Friday...what a big long day!

Up at 3:50am. In the car & on my to Canberra at 4:18am. Got to Campbeltown gym & did 30min on the bike then swam 1k. Back in the car to Canberra. Rest of the day was spent working then took my girls out at 7:30pm. It's now 10:44pm & I'm bloody tired....BED!!!

Thursday

After I finished training my first client I went straight home & was on the bike by 7:20am. Rode to Toukley & back. Had a great tail wind & got to the roundabout at Toukley/Norah head in 48min. I was just cruzing along. Around 32km/hr for the 26km. Coming back was a different story altogether! Strong head wind the whole way. Took 59min to get back. Around 26km/hr. All up did 52.1km in 1hr 47min. A bit over 29km/hr on average for the ride.

Tonight at 5:30pm I did the cycle class

Early start tomorrow. Up at 4am & off to Canberra. Will stop at Campbletown gym & to a bit on the bike then swim about 1k in the pool there. Just to break the trip up a bit

Wednesday

First thing I noticed when I got up was how much better my hamstring felt. I did put tiger balm then the thero skin on it & slept with that on until about 2am when I took it off.
Got up just before 6am & after a coffee I got on the bike about 6:30am & rode to The Entrance & back. Didn't go hard but did have a tail wind so made it there in 28min. Took about 5min longer to get back with a strong head wind. Finished in 1hr3min for 30.5km
I then went to Terrigal beack & swam over to the haven & back. Again taking my time. I swam into another swimmer out there. That was 1.1km in 24min. Like I said I was taking my time. Water was so warm. Didn't wear a wetsuit.
Then worked

Then 10am did bodybalance then worked again.

At 4pm went back to the gym & did a mixture of 2km on the rower (9min27sec) butt gets too sore on that stupid thing!
then ran a slow 1km. Time very, very slow! Then did 30min on the x-trainer then 20min foam rolling then did the 5:30pm cycle.
After that it was back to do another massage

Tuesday

Hamstring tight today. First up went for an ocean swim/ Swam with my wetsuit on. Has more buoyancy so it's faster to swim. Swam out to the little bouy then swam towards thr larger yellow one near the haven. Did 18 repeats between them then swam back in. Approx 3k done in 1hr. I went in the gym a bit later & did some light stretching & foam roller work.

Tonight I went back in and did a mixture of the rower & x-trainer & did a slow 1k which I could really feel the hammie. Then did the cycle class. Felt better after that in the hamstring

Monday rest day

Just worked today. No riding, no swimming, no yoga, no body balance & of course no running!

Sunday long ride

Got on the bike about 6:30am. Rode up to Warners Bay in Newcastle where I had a 15min stop at a service station for a snickers bar & a frozen raspberry drink. I then rode back but went slightly different way back from warners bay to Belmont.
All up I rode 142km in 4hrs37min. I did stop the watch when I had that break. My feet were so sore when I got off the bike. Might need to look at getting wider shoes. Other than that & a sore right wrist from holing the handle bars I was feeling good. Knackared, stuffed & tired though!
Really enjoyed the ride

Saturday

No running trotters for me as I'm giving this injury a good break from running. Instead I got to mingara pool about 6:15am & did a 2km swim in around 38/39min.
I then went to the gym & did the cycle class

Friday

Drove to Mingara and the plan was to do a bike ride then a swim. Got the ride inand rode 45km in 90min then forgot the school swimming carnivals are still on so I drove to Terrigal & did a 1km ocean swim swimming from the club house out to the little bouy then over to the haven where I did a quick jog on the beach then I swam back.

That arvo I did the 5:30pm cycle class

Thursday...good ride

Went for a 55km ride from WoyWoy to Terrigal loop via Springfield. When I got back to WoyWoy I went about another 10k to Umina & back. Quite a hilly ride & lot's of traffic. Had a lot of start stopping. I did stop my stop watch on the lights though as I would do that If I was running. Took 1hr55min or about 28km/hr on average

After the ride I went & did yoga

Wednesday

Up out on the bike just after 6am. Rode easy from Terrigal to The Entrance then back to the Haven. I then had a easy jog on the grass oval in bare feet. Ran 2k (5laps) in abot 1:40-1:50 each lap. Felt good in that. I then rode home. About 32km on the bike in about 1hr5min

At 10am I went & did body balance

I tried to do 6@6 tonight. Did 3 laps as a warmup & felt great in that but when we got going I could only manage 2 and half laps when I had to stop. Bit annoyed but needs more time.

Tuesday

Up early and made my way to Mingara pool. Swam 2k in 38min. I swam intervals but wasn't going too hard in each of them
I then got on the bike & did a 49km ride from Mingara then along the F3 to Wyong & back to Mingara.
Then went to the gym for some weights. That filled in quite a bit of the morning.

Around 5pm I got back on the bike & rode to adcock pk. 14km in 26min Did the mile warmup with Jono, Charlie etc but Hammie was quite tight in that. I then did a couple of laps of the velodrome as a warmup then did 10x500m in 41sec & 40sec. Then did a 10 lap warmdown. After that I went for a 400m lap of the track jogging. Hammie was good in that. Then made my way home. Took my time going home in 28min

Monday

Went to the gym for the 5:30pm cycle class

Sunday...long run & a long ride

Got out running just after 6am. Ran just over 24k in 2hrs16min. Quite hilly. 5:37 pace. Hammie was great until 1hr20min when I ran up this massive hill near Charlestown. Stopped & stretched it out. Still can't stride out but really happy I was able to run that long. Def better each week.
After a quick bit of toast & 2 cans of coke I got into my cycle gear & rode from Belmont to Long Jetty stopping at a servo for a snickers & a slushie....yummmm! Was pretty stiff in the legs by then & was glad to get off the bike for a bit. It took 1hr34min to get there but I wasn't going too hard. Saw Ben St Lawrence running over The Entrance bridge.
I then made my way back. This time going a bit harder. Got back in 1hr 23min. So just over 92km in a little over 2hrs58min. Longest I've ever rode on a bike in about 10yrs. So very happy with it

Sat memorial run

Trotters first up. I then went to the gym & did cycle class then had a sauna.
After that I went to WoyWoy pool & swam 2km. Did it in 250m intervals. Didn't go hard in them just kept having a quick break. Swam that in a little over 36min

Tonight I made my way to Newcastle to watch the Hunter Track Classic. Great racing! 3000m saw Ben St Lawrence take it out in 7min55sec! I stayed at Mum's in Belmont

Friday

Got out the door for a 10k run just after 5am. Ran it in 53min. Not too much pain but still can't stride out. Felt more tight today.

Around 11:30am I went for a 33k easy ride from Terrigal to The Entrance via Toowoon Bay. Just cruised along

Tonight did a cycle class

Thursday

Went for a 10.2k run from the haven to just past Wambi cemetery & back. Again could run easy with no pain but if I tried to speed it up it would start to hurt. Did that in 52min.
Around 12pm I got on the road bike that I'm going to buy off Michael & rode from Terrigal to The Entrance & back. Around 31km in 1hr3min.

Tonight I went to the gym to do a cycle class. The difference between cycle class & riding the road bike is in the cycle class we do intervals. I find it hard to do intervals with the traffic.
After that I spent 15min in the Sauna

Back at 6@6

Felt good in the hammie this morning. Got to the gym in time to do the 9:45am cycle class. Felt tight in bit's & pieces. I then went straight into body balance & felt normal in the hammie in that.
I then tried to go swim for 2km at Mingara pool but they had school swimming carnival on so I thought I might go for an ocean swim but it was rough as gut's. Then grabed the surfboard walked down to the beach & saw heaps of blue bottles on the sand. That's it I'm not getting wet today!

Tonight I went to 6@6 for the first time this year. Wasn't sure if I'd finish it all. Was thinking I might only get 4laps done.
Did 2 slow laps as a warmup & felt good in that. Ran the 5 laps in 28:14 so about 4:42/km I was happy to do under 30min.
Just ran with Wayne & Claire. Felt good in the injury until the last lap. I had to slow up even more then. After the run we did a 1 lap warmdown & felt great in the injury in that
All a good sign

Tuesday

Felt tight & sore in left hammie when I woke up. Went to the gym a bit after 7:30am & it was feeling better by then. Got on the t'mill & started off at 6min pace (10k/ph)and after every 2min put it up 0.1km. Ended up running 10km in 53:25. I was runn 4:40 pace by the end. Leg was sore after run & stayed that way for most of the day. I went back late afternoon & did an hour on the bike & felt great on that & fantastic afterwards