Getting into the groove on some consistency, even if it is mainly only on weekends!
So action since my last blog 2 weeks ago.
Sunday
First went out for a 15km run, held the pace for longer and only faded in the last 3km. 15km @ 5:45
Then off to the pool and a 1km time trial which ended up at 24:30
Nothing during the week with a bout of gastro up front, Doctor diagnoses Giardia which explains quite a bit so I'm on antibiotics. Then up to KL for a frenzy of different meetings.
Saturday
Another ANZA Kranji loop ride with a larger bunch this time. Felt quite good through the entire ride and thus also participated in the various "sprints" along the route. Also actually increased the average on the ride home after the coffee break. The TT clip ons worked well. 74km @ 31.8km
Sunday
I opted not to run and so just swam, with another 1km time trial in around 24 minutes
Monday
A public holiday and another attempt at the 15km run, this time with the goal of a slightly slower pace on the way out and trying to hold it coming home. The plan worked and I ended up averaging 5:38km this time, and finished much stronger.
Saturday (Today)
Bouyed by last weeks ride and also in an effort to get some more distance I joined the Changi loop this time. A decent bunch of about 20 and I got to see the other side of the island from a bike. A highlight is a stretch of about 5km running parallel to Changi's runways where you can really wind it up! Was super pleased with the ride today, held it together over the longer distance and I was one of the stronger riders in the bunch. A distance of 97km at an average of 32.2km!! This bodes well for the triathlon as there won't be any traffic lights or tight twists and turns that we saw today.
The goal for tommorrow is to ratchet up to 20km for my run and will return to a loop around MacRitchie as part of this and then at least another km in the pool.
Fat bastard stakes saw the scales at 84.9, finally back under 85 (but only just). I am hoping to try and tie in a few regular sessions during the week which should see this start to reduce hopefully!
Work wise, just as I had some positions filled in my team and looking forward to a more normal workload then came the announcement that our company is taking over another company, roughly the same size as ours and this will not doubt have extra tasks allocated to me...
Saturday, August 16, 2008
Saturday, August 02, 2008
I think it is called progress?
Two weeks on and I am getting into the swing of things, the weekend of my last post saw a mini "brick" session with the ANZA bunch on Saturday (just under 75km @ 31.3) followed by a run (just under 10km @ 5:38) where I struggled home.
Then I travelled down under and did a run in Melbourne with one of our senior management from the US as a bit of a break from all the meetings. I think collectively we went out a little too fast and after about 2km I realised that his breathing was getting eratic. Not a good career move to "break" a SVP so I eased up a little and we enjoyed the return leg along the Yarra.
For the weekend I was in Sydney and so planned my schedule to go and do the STAR with Striders. Mindful of the fact that I had no real idea as to my current running capability I thought it best to run with the 7am group (ok the extra hour sleep after watching Cadel ride the ITT was also a factor). A decent sized group with quite a few that I have run with before. We did the Tourist Trot and it was a good exercise as the stronger runners had a very decent go at each hill and then waited for the group at the top. Running back through Darlinghurst and Oxford Street I was running with the main group and a few of the faster runners had stretched out ahead. As we swung off Oxford Street I decided to up my tempo and see if I could catch them. Seems they were also ramping up and so it was a real effort to try and reel them in. Finally as we ran along Driver Ave next to the SCG I lifted again and starting hauling them in, actually blastign straight past and holding the effort back to the start. Later I realised I was actually running at around 4min/k pace over the last km or so, a massive difference to my usual struggle home in the Singapore heat and humidity!
Wednesday I was back in Melbourne and lined up for the Street O event near Doncaster with my trusty headlight. Very pleased with this run, I collected all 20 controls and made it back to the start within the hour allowed with another lung busting surge towards the end. (10.75km @ 5:14 min/km). Again amazing to finish not completely lathered in sweat. Good to also quickly catch up with Louise as well.
EDIT - Results are up !here and I finished a credible 8th, not bad for a lardy with minimal training :)
Today back in Singapore and on the bike for the Kranji ride, a decent bunch and testing ride a tad slower than 2 weeks ago but I felt stronger towards the end. I'm going to tart up the bike a little shortly with some clip ons to get ready for the Tri and I think it also needs a service soon.
Plans for tomorrow see a longer run and then also back to the pool with the kids as part of their squad for a "logical" Tri over the weekend.
Fat Bastard stakes see the scales unmoved and standing at 85kg
Then I travelled down under and did a run in Melbourne with one of our senior management from the US as a bit of a break from all the meetings. I think collectively we went out a little too fast and after about 2km I realised that his breathing was getting eratic. Not a good career move to "break" a SVP so I eased up a little and we enjoyed the return leg along the Yarra.
For the weekend I was in Sydney and so planned my schedule to go and do the STAR with Striders. Mindful of the fact that I had no real idea as to my current running capability I thought it best to run with the 7am group (ok the extra hour sleep after watching Cadel ride the ITT was also a factor). A decent sized group with quite a few that I have run with before. We did the Tourist Trot and it was a good exercise as the stronger runners had a very decent go at each hill and then waited for the group at the top. Running back through Darlinghurst and Oxford Street I was running with the main group and a few of the faster runners had stretched out ahead. As we swung off Oxford Street I decided to up my tempo and see if I could catch them. Seems they were also ramping up and so it was a real effort to try and reel them in. Finally as we ran along Driver Ave next to the SCG I lifted again and starting hauling them in, actually blastign straight past and holding the effort back to the start. Later I realised I was actually running at around 4min/k pace over the last km or so, a massive difference to my usual struggle home in the Singapore heat and humidity!
Wednesday I was back in Melbourne and lined up for the Street O event near Doncaster with my trusty headlight. Very pleased with this run, I collected all 20 controls and made it back to the start within the hour allowed with another lung busting surge towards the end. (10.75km @ 5:14 min/km). Again amazing to finish not completely lathered in sweat. Good to also quickly catch up with Louise as well.
EDIT - Results are up !here and I finished a credible 8th, not bad for a lardy with minimal training :)
Today back in Singapore and on the bike for the Kranji ride, a decent bunch and testing ride a tad slower than 2 weeks ago but I felt stronger towards the end. I'm going to tart up the bike a little shortly with some clip ons to get ready for the Tri and I think it also needs a service soon.
Plans for tomorrow see a longer run and then also back to the pool with the kids as part of their squad for a "logical" Tri over the weekend.
Fat Bastard stakes see the scales unmoved and standing at 85kg
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