Thursday, January 19, 2017

Swimming and Cycling.

Wednesday. ..... And it just keeps gets hotter. Late 30s again today so took the opportunity of a double swim set. Down for the lunchtime session and had to return in the evening for work so managed a 2nd one to bring the days total to 3.8ks

Thursday. My regular swim partner/mentor was back after the Xmas break so teamed up for a tough set. Shoulders were already sore but worked my way through to 3.5ks in total. Was ready to get out upon hitting the 3k but then told I was still to do another 2 x 200 & 4 x 50m hard that just about broke me.
* I missed the first 100m of the 2nd 200m rep.

Friday. A nice and welcome change in the weather and got my bike.. Obama (Its Black & Powerful) back out for a few laps around the park. I love my bike but its been a while. A few real easy laps and then decided on some fast (single) laps to see what I could knock out. Managed to hold under the 6 min per/lap but was working hard enough to do so.
Returned home with over 40ks done.

Weekend is here again, and will try to fit in the St Peters Park Run in the morning.
 In the English footy the big game of the week comes from the 'Brit' where Stoke entertain big boys Man Utd. They don't come no tougher, but I really do fancy the boys to lift this week in what could be a banana skin game for the Manc lads.
Timmy's Tip. Stoke 1 v Man Utd 0 .... and I may be dreaming but get on Peter Crouch to bag his 100th premiership goal that will send the crowd bonkers and see everyone doing the 'Robot Dance' in celebration.

Have a good weekend
Train Well, Stay safe
Cheers

Monday, January 16, 2017

Centennial Park 3 x 3ks Reps

P.Birch and E.Stankard were called upon to help out this morning for the tough 3 x 3k reps within the park and my initial thoughts that it didn't seem as warm soon diminished once I had even warmed up.
Enda was once again doing his 4k reps to my 3 that worked well as his pace was slightly slower that enabled us to run together and although 3.45s was perhaps a tad slower than I wanted I was more than happy to just sit in with him in such conditions.
Pretty much cruised the first although you'd not think so judging by the sweat dripping off me, an easy 700m float back to the start line and Enda had picked up Irish mate 'Podge' PLOD (Paul O'Doherty) along the way who agreed to join us for the 2nd of the reps. Straight away the competitive juices kicked in between the pair and I was just happy to sit off them for the first half of the 3ks. Was moving OK at this stage and actually overtook them for my final 500m as I stopped the clock in 11.05 with PLOD a few seconds behind taking the same route.
A good chat with PLOD on recovery before we were set for the tougher 3rd rep and it went a lot quieter for the next 11 minutes as it was a case of just getting it done. Struggled to stay with the boys coming through the 1k marker but got stronger as it went on and like the 2nd rep I was able to kick it home with a good 500m to go pretty much repeating the previous.
Rep times. 11.15, 11.05, 11.04
Great session to do and hopefully the big tall lanky streak of pishe will join Enda and myself for more as it does help big time especially in the heat and humidity.
Had to shoot straight off after for work with another 6ks as a means of cool down with client, not before seeing Kanser and his kids who nearly killed my whilst riding on the bikes on the footpath.
17ks for the morning all up.

36 degrees again tomorrow, can only mean one thing - PAP swim.

Cheers

Sunday, January 15, 2017

STaR - Ten Bridges Run 27.3ks

Second week on the spin with the Striders STaR team with the only difference being Razor Wareham replacing C.Low.
Met us with Renaud, C.T, Leech and one young lady Eleanor (80 min half) who the Leech was keeping an eye on plus a couple of others that I didn't know, out Lane Cove way for the 10 Bridges run that seemed to take us over half of Sydney. Very sticky again and with a tough first 3ks  we past through Wollstonecraft and I was sweating early doors. By the time we crossed the Harbour Bridge at 8ks I knew I was struggling and would be in for one hell of a tough morning.  Through Pyrmont beside the fish market and then over ANZAC bridge was next up and whilst the boys were counting down the bridges I was counting the water bubblers and where/when the next one was coming.
Iron Cove came and went in a blur as we headed to Gladesville and just as I asked the Leech how far we had done on 1hr40min I was a broken man at the 22k marker. Got dropped on the climb up and by the time I was descending the boys were out of sight. Totally disorientated coming off the bridge I missed my turning and found I was back up on the other side heading back into the city... nightmare.
Got out the trusty map I collected at the start only to find I had picked up the 10k version that was to prove as much use as an astray on a motorbike as I was in struggle street.
Walked/Run aimlessly before two fellow Striders came to my aid as we then saw out the final 4ks together. Reckon it must have taken me the best part of 50 minutes to complete the final 6ks and by the time I had returned the boys were finished and no doubt tucking into the Sunday bacon and eggs.
If I thought last weeks run was hard this was twice as difficult especially with the heat and over a 700m elevation. Still another one banked, and should be happy with the 22ks at 4.45 pace before I actually bonked.

Well earned rest day tomorrow as I feel physically and mental shattered at the moment.

cheers

Thursday, January 12, 2017

Rushcutter Oval 800s

Thursday. Warm again but it didn't stop a big crowd from heading to Rushcutters Oval for the 800m set with the highlight being speedster  Kevin Batt making a rare appearance.
Struggling with little enthusiasm at the moment but managed to stick close to the front runners for the first rep coming in on 2.38
Second and third rep started to feel it a little and come the 4th I was goneski, that bad in fact I only lasted 400m of it and took the longer recovery. Came back in for the 5th but it was similar to the previous. Thought I'd get through one more but the motivation was gone by then and once again only lasted 400m for the 6th and final rep.
Times were: 2.38, 2.41, 2.42, 78, 2.42, 78


Friday. Basically a repeat of Wednesday with very hot temps all across Sydney so it was back to the pool to end the week. I did a 700m warm up and once Crossy Lad had finished his selfies and told me all about eating his kids candy, lollies and chocolates we were set to go. Basically 300, 200, 100 x 2 with the 2nd faster than the first followed by  8 x 50m reps to end.
Felt pretty good for the set and wasn't too far behind Crossy on each. Soft Award of the day goes to the 'Shire Head' though who only managed 6 of the 50m reps - excuse, "I'm doing a 3k track event this evening". Very lame.
2.3ks done for the day.

Like to say a busy weekend, but I'm still on my DRY January so I think its a quiet one. Am venturing out to see the 'Invincibles' tomorrow in the A League when Sydney F.C play cross town rivals Greater Western. doesn't really thrill me but at least I get an understanding what poor Sammy Agnew has to witness every week when he watches Crystal Palace as I reckon the standard will be similar?
In the big game back home Stoke travel to the North East and play Sunderland. Tough old fixture and with many of our players away in Africa it could be a banana skin game.
Sit on the fence with this one.
Timmy's Tip. Sunderland 1 v Stoke 1

Will head out in the morning and do the Park Run and try to back up for the longer Sunday run the following day.

Have a great weekend
Train well and stay safe
Cheers


A swim is not a swim if Crossy doesn't bring his camera and stand posing for 25 mins before the set starts, I sometimes can manage to get in one of them at least.

Tuesday, January 10, 2017

Girl on the Train.

Nigh on 40 degree day predicted so was out early once again although only did an easy 8k with clients. Did see a lot of familiar faces in the park with the likes of Enda, Birchy, Jeet and the shirtless Branagon Brothers all flying around. Even going easy pace I was still sweating buckets once done before retreating to the cafe and joined by Jeet for my mornings coffee.

True to form the heat came by lunchtime so it was a no brainer where to be? So when Crossy made the call it was off for a dip at PAP. Poor bloke is getting that old these days he's forced to get the train from Town Hall the one stop to Central and I'd already done the best part of 1k by the time he arrived. Bashed out 200m reps, tried to do my turn on the front at various times but was struggling towards the end and a 3.12 was about as good as it was going to get for the day.
Happy enough with 2.2ks for the session, think I was happier just to stand in the water and admire the fine sights that Sydney has to offer on days like today.

Will be back out for a speed run set tomorrow again, hopefully it will have cooled down by then?

Cheers

 *** for the record - Yes, Crossy Lad did also catch the train back to work on his return leg.

Monday, January 9, 2017

Centennial Park 3k Reps

Another 30 degree day planned so had already decided to get the session done early doors and when Enda Stankard came calling I was only to happy to help out.
The Irishman had a 4k set down whilst I only had 3k reps to do but worked well as he had to return to the starting line each time whilst I went forward the extra 700m as a floating recovery. After waiting an age only for a no show from 'Larry Let-down' (Kanser) we were joined on a warm up by C.T before getting ready for a start under hot and humid conditions.
Tough session this and from early as the 1k mark I was happy to have Enda as company as we basically just sat on 3.40 pace the whole way. The final 500m is slightly up-hill that makes you work harder but happy enough to cross out in 11.01 with Enda continuing on for a further Kay.
A real easy float back to the start for a repeat 2nd effort and was more than happy to sit on Enda's shoulder pretty much for the best part of 2.5k before I sensed he was dropping a tad. Took the lead and made sure I maintained the 3.40 efforts to stop the clock in 11.02
With messing around at the start it meant I was pushing for time to get a 3rd rep completed so unfortunately I had to call it quits after the 2nd. Although in truth I'm not sure I could have maintained the same effort & time for a 3rd rep and poor Enda looked like he was in the hurt box when I saw him with 1000m to go on his final rep.
Did this same session over the Christmas break with times of 11.46, 11.15, 11.04 so my two at 11.01 and 11.02 shows some improvement that I'll happily take.

Rushed off once done and worked another 6ks with a client at a real easy pace to cover best part of 15 for the morning.
Good session and dare I say it ..... It was good to have Enda by my side to help out.

Hot day tomorrow so I presume I'll be back in the pool, just hope Crossy Lad can join the party otherwise he may be getting the flick as I've heard another 'Trash' fan is waiting in the wings to come to the Lindop swim club? More details tomorrow.

Cheers

Sunday, January 8, 2017

Monday Swim but where is Crossy Lad?

Stunning day in Sydney but despite the warmer weather it wasn't enough to coax Crossy Lad out from his winter slumber that meant I had to go solo down at PAP.
Like the running the swimming has suffered over the festive period so was keen to get a proper set done even if it wasn't speedy. Just tipped away at it knocking out 4,3,2 and 100s until I'd done 2.5ks all up.
Felt great once done and dried off in the sun catching up on the English footy news.

Back out tomorrow for running and will aim to do some speed work, wonder if it will be warm enough to get Crossy back for his first session in 2017?

Big News, I've just celebrated 7 days ..... NO drinking, I'm on a roll. Nearly bloody killed me yesterday though not going out for my regular Sunday session.

Cheers