2010

So, haven't posted. Lazy, busy aaaaaaaaaaand so on. Had considered pulling the pin on this, but might be a good record of thoughts on how things are going.

2010's gradually being planned out. Current schedule
- Brisbane RoadRunners events. Try to do these, for both running and social purposes. So far so good, two for two
- bike events, Mt Coot-tha Challenge and Ipswich 100 (miles) in March
- Glasshouse, most likely the 50k in May and possibly the 100k in September. Sadly our team won't be appearing at the Kokoda Challenge this year. Having a bit of a sniff around for potential teams, but a bit unfussed about it at the moment
- Brisbane to Gold Coast 100 bike event in October. Managed to crack 3 hours for this in '09 which was pleasing as I didn't think I was in particularly good shape
- possibly some triathlon club events late in the year

Accordingly, decided to really hammer myself in January to set up a bit of a platform for planned events in March (two bike rides) and May (Glasshouse 50k). Haven't had a drink since Jan 2, been working hard on core strength. Back/hip are still playing up when I run, but have a bit more control over it now - just a fact of life, suck it up.

Looking at the training diary, done the following this year:
Sun Jan 3 - 5k road race (run) Brisbane Road Runners 21:49. Pleasing, thought I might have been around 22:30 shape
Mon Jan 4 - 77k bike ride, just under 3 hours. Yes, I stopped for coffee (at 56k)
Tue Jan 5 - short running intervals session (about 4k, 20 minutes all up), kind of 100-200-300 pyramid thing. Long grass, just mucking around really.
Wed Jan 6 - a bit over 30k on the bike first thing in the morning around the local suburbs, for about an hour and quarter, including some good climbs
Thu Jan 7 - 6.2k run around the local neighbourhood, just under half an hour. Got a good little 3.1k circuit with some good climbs
Fri Jan 8 - (well earned) rest day
Sat Jan 9 - 86k on the bike (broken into four rides with short breaks in between), just under 3 1/4 hours, including my cycling group
Sun Jan 10 - Just under 8k trail run in a bit under 45 minutes (hilly) at the back of the Enoggerra Reservoir
Mon Jan 11 - rest day
Tue Jan 12 - rode 38k to work including climbing Mt Coot-tha in just under 1h45m, then 22k home in a little under an hour
Wed Jan 13 - 6.2k run around the local neighbourhood, bit quicker than the previous week
Thu Jan 14 - rode just under 50k to work in just under 2h, then 19k home in a little over an 50 minutes. Swimming lesson early evening
Fri Jan 15 - short running intervals session (about 3.2k, 15minutes all up), just 100-200s
Sat Jan 16 - just under 29k on the bike in a little under an hour with my cycling group (easy ahead of a race on Sunday)
Sun Jan 17- 7.5k race (was meant to be 7, but there was a problem with the course) in just under 32 minutes. Was about 30 seconds faster through 5k than a fortnight prior and just under half an hour through 7 which was my target. Swimming in the afternoon - just repeating some drills from the lesson on Thursday.
Mon Jan 18 - 110k on the bike in a little over 4 hours, including 91k around Brisbane's River Loop at just over 28km/h all by myself. Was wrecked on the 20k ride home, quads started playing up at about 80k or so. Quite hot late in the ride.

This will the basic two week structure for a while, working around my fortnightly RDO. It will basically look like this:
M (RDO) - Long ride M Rest Day
T Interval or 3-9k run T Ride to work/home (inc Mt Coot-tha)
W Ride to work/home (inc Mt Coot-tha) W Interval or 3-9k run
T Interval or 3-9k run. Swimming T Ride to work/home. Swimming
F Rest day F Interval or 3-9k run/swimming
S Long ride including group ride S Group ride only
S Trail run, add10-20m each run. Swim S BRRC race

Mods will need to be made as weeks vary, but that's basically the structure.
So yeah, been smashing it a bit. Feeling better and leaner for it, be interesting to see where we are at the end of January.