Thursday 27th November 08
I have been flat out training and heading out to various events around the place so my blogging has been a little scarce in the last little bit - sorry!!
Big Chloe does her last day at school today and has her final year 10 exams. Next year she is moving schools to do VCE so this is her very last day at her current school. I expect many tears this evening but I have to say she has handled the stress of her exams and the move (only a very recent decision) extremely well; far better than I anticipated and I am very proud of her.
Cody also finishes up at the school and after a very stressful year 7 is ready to move on to a new school with a lovely sense of anticipation. The last few weeks have been tough on him and the next couple will probably be the same but he is a tough cookie and will get on with things and make the most of the time he has left at the school with his friends.
My baby girl will be in grade 5 next year which is just devastating! I noticed last week that when I try to hold her hand at school she avoids it and when I pulled her up on it she told me it was embarassing - Kill me now!!!
Gemma is also moving into year 8 next year - not sure how she feels about Cody and Chloe moving into her school probably a mixture of being happy and a bit put out as they may cramp her style a bit.
My training volume is stepping up now with 2 and 3 sessions a day most days and no rest days - need to build a nice strong body for the punishing 42.2km I am about to put it through 4 months from now.
Below is my training week next week...
MONDAY: 1/12/2008
AM: AEROBIC SWIM SESSION:
400 metre warm up.
3 X 300 metres freestyle at a solid aerobic pace on a 10 sec. rest cycle.
4 X 100 metres with drills incorporated:
1. 100 metre pull buoy freestyle.
2. 100 metre pull/large hand paddles freestyle.
3. 100 metre straight freestyle swim.
4. 100 metre freestyle plus large paddles.
Solid aerobic pace on a 5 second recovery between efforts.
Cool down as per warm up.
PM: FARTLEK RUN: 40 min
PM: WEIGHTS.
TUESDAY: 2/12/2008
AM: THRESHOLD SWIM:
Warm up for 400 metres.
8 X 100 metres freestyle.
200 metres easy swim.
16 X 50 metres freestyl.
Cool down as per warm up.
PM: STRENGTH / ENDURANCE RIDE:
60 minutes including hill repeats
WEDNESDAY: 3/12/2008
AM: AEROBIC BRICK SESSION (BIKE TO RUN):
Warm up for 15 minutes.
Cycle for 60 minutes then run for 30 minutes.
Cool down for 10 minutes.
PM: WEIGHTS .
THURSDAY: 4/12/2008
AM: AEROBIC/DRILLS SWIM SESSION:
400 metre warm up.
600 metre straight swim at a solid aerobic pace.
6 X 100 metres of swim drills at a solid aerobic pace.
1. Right arm (50m), left arm (50m).
2. Catch up (50m), finger tip drag (50m).
3. Dog paddle - no over the water recovery(50m), swim normally (50m).
REPEAT X 2. 5-10 second recovery between efforts.
Cool down as per warm up.
PM: AEROBIC/THRESHOLD RIDE:
Warm up for 15 minutes.
4 x 4 minute hill repeats
Cool down for 15 minutes.
FRIDAY: 5/12/2008
AM: AEROBIC SWIM:
Warm up for 15 minute.
4 X 200 metres freestyle
1. Straight swim.
2. Hand paddles.
3. Pull buoy.
4. Paddles and pull buoy.
8 X 100 metres freestyle.
400 metres cool down.
LUNCH TIME: WEIGHTS.
PM: THRESHOLD RUN:
Warm up for 15 minutes.
Complete 4 X 1km
Cool down as per warm up.
SATURDAY: 6/12/2008
AM: LONG AEROBIC RIDE:
Warm up for 15 minutes.
2 hours of continuous riding.
Cool down as per warm up.
PM: REST:
SUNDAY: 7/12/2008
AM: LONG AEROBIC RUN:
Warm up for 10 minutes then increase intensity for the next 60 minutes.
Cool down by jog for 10 minutes.
PM: REST.
Big Chloe does her last day at school today and has her final year 10 exams. Next year she is moving schools to do VCE so this is her very last day at her current school. I expect many tears this evening but I have to say she has handled the stress of her exams and the move (only a very recent decision) extremely well; far better than I anticipated and I am very proud of her.
Cody also finishes up at the school and after a very stressful year 7 is ready to move on to a new school with a lovely sense of anticipation. The last few weeks have been tough on him and the next couple will probably be the same but he is a tough cookie and will get on with things and make the most of the time he has left at the school with his friends.
My baby girl will be in grade 5 next year which is just devastating! I noticed last week that when I try to hold her hand at school she avoids it and when I pulled her up on it she told me it was embarassing - Kill me now!!!
Gemma is also moving into year 8 next year - not sure how she feels about Cody and Chloe moving into her school probably a mixture of being happy and a bit put out as they may cramp her style a bit.
My training volume is stepping up now with 2 and 3 sessions a day most days and no rest days - need to build a nice strong body for the punishing 42.2km I am about to put it through 4 months from now.
Below is my training week next week...
MONDAY: 1/12/2008
AM: AEROBIC SWIM SESSION:
400 metre warm up.
3 X 300 metres freestyle at a solid aerobic pace on a 10 sec. rest cycle.
4 X 100 metres with drills incorporated:
1. 100 metre pull buoy freestyle.
2. 100 metre pull/large hand paddles freestyle.
3. 100 metre straight freestyle swim.
4. 100 metre freestyle plus large paddles.
Solid aerobic pace on a 5 second recovery between efforts.
Cool down as per warm up.
PM: FARTLEK RUN: 40 min
PM: WEIGHTS.
TUESDAY: 2/12/2008
AM: THRESHOLD SWIM:
Warm up for 400 metres.
8 X 100 metres freestyle.
200 metres easy swim.
16 X 50 metres freestyl.
Cool down as per warm up.
PM: STRENGTH / ENDURANCE RIDE:
60 minutes including hill repeats
WEDNESDAY: 3/12/2008
AM: AEROBIC BRICK SESSION (BIKE TO RUN):
Warm up for 15 minutes.
Cycle for 60 minutes then run for 30 minutes.
Cool down for 10 minutes.
PM: WEIGHTS .
THURSDAY: 4/12/2008
AM: AEROBIC/DRILLS SWIM SESSION:
400 metre warm up.
600 metre straight swim at a solid aerobic pace.
6 X 100 metres of swim drills at a solid aerobic pace.
1. Right arm (50m), left arm (50m).
2. Catch up (50m), finger tip drag (50m).
3. Dog paddle - no over the water recovery(50m), swim normally (50m).
REPEAT X 2. 5-10 second recovery between efforts.
Cool down as per warm up.
PM: AEROBIC/THRESHOLD RIDE:
Warm up for 15 minutes.
4 x 4 minute hill repeats
Cool down for 15 minutes.
FRIDAY: 5/12/2008
AM: AEROBIC SWIM:
Warm up for 15 minute.
4 X 200 metres freestyle
1. Straight swim.
2. Hand paddles.
3. Pull buoy.
4. Paddles and pull buoy.
8 X 100 metres freestyle.
400 metres cool down.
LUNCH TIME: WEIGHTS.
PM: THRESHOLD RUN:
Warm up for 15 minutes.
Complete 4 X 1km
Cool down as per warm up.
SATURDAY: 6/12/2008
AM: LONG AEROBIC RIDE:
Warm up for 15 minutes.
2 hours of continuous riding.
Cool down as per warm up.
PM: REST:
SUNDAY: 7/12/2008
AM: LONG AEROBIC RUN:
Warm up for 10 minutes then increase intensity for the next 60 minutes.
Cool down by jog for 10 minutes.
PM: REST.
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