Double Day on Countdown Week

Out early for a run and decided on 5ks easy then 5k tempo with a 2k cool down around the Park, Worked the first 5 at easy pace in 22.22 (ave 4.27s) before going straight into the tempo - Had planned (and would have liked) to run it at 3.45 pace but after the first one Kay i knew that i could be struggling, Tried to hang in but legs felt pretty heavy and finished with 19.05 (ave 3.48s) before going on for a very gentle 2k cool down.
All up 12ks in 50.45 ave 4.14 for the day

Into town for the lunchtime swim and despite getting there 3 minutes late the 'Lovebirds' Enda and Richie High were already into it ( swimming that is), and were in fact even holding hands whilst swimming can you believe?
It was straight into the set and a 300 was first up, probably the fastest I've ever managed in truth hanging on to Richie's feet as i touched out in 4.38, followed it up with another sharp 200 in 3.10 and it was at this point in proceedings that the 15 second break was not going to be enough for me as the Heart Rate was a little high.........Try about 226 :)
Managed to get it back and rejoined the boys with Enda fighting me for my pool buoy at one stage as well as my goggles and was upset when i came between him and Richie on any given set.
Another set of 200 and 300s before finishing the day with 4 x 100 going every 1.45 , buggered at the end just as Pete Walker was making his appearance for the day.
Richie High is swimming well and was leading the lane , and there was a massive improvement in Enda as well who was on the toes all day.  Strange why i am unable to swim with that intensity yesterday at the BRAT race as i did today ?
1.9ks all up
300 in 4.38
200 in 3.10
4 x 100s ( 1.34, 1.34, 1.35. 1.34)
200 in 3.14
300 in 4.46
4 x 100 Off 1.45 to finish
100 cool down


Will be back with the Boys tomorrow for the dreaded 45minute tempo as a final session.

Had to laugh over the weekend watching this 'A League they call football over here . I've tried to watch and give it a go but find it rubbish in truth. And well Sydney F.C - Pathetic, what Del Piero must be thinking is anyones guess, i might even pull the boots back on if my running doesn't improve soon, surely i couldn't be  as bad.
Anyway what amused me was that the New team Western Sydney have supposed to have made a bid for David Beckham (yeah right) and this is what came out of it should Becks and Posh venture out to our Lovely West .
I actually stole this from the Sydney Morning Herald - very good though

Shopping - Forget Versace and Bulgari on Romeo Drive , we've got Westfield Parramatta right on your doorstep. Frank (Lowy) might even throw in some vouchers with 4 kids in tow.

Tattoos - Forget LA Ink, if David gets bored deciphering Poppa's game plan he can head down to one of the many tattoo parlours and update his body art .Parra's postcode 2150 would look terrific inked across Davids calf in black and white.

Shoes - No more Band Aids on the heels just blend in out there with the Ugg Boots :)

Food for the Kids - The Hot Dogs at the LA Galaxy games may be missed but head out to Fully - Tabooly Kebab shop in Greystanes and they knock out some of the best kebabs in Sydney.


Results are up from yesterdays triathlon - not sure where or how they get there transitions ?
http://oldwebsite.bratclub.com.au/images/Races/Results/2011-2012/brat_tri_r2_2012_2013.pdf



Cheers