hard bike day

No running, just got on the bike for 45min.
Did 5min easy then 2min hard/3min easy
Man I went hard on that bike! Had the thing up to level 22 which really gets the quads working.
I thought my legs were going to fall off.
I did that at 10:30am.

At 6:10pm I did a 15min strength workout on the cable machine & the swissball.

What did I eat?......ummmm let me think..mmmmm
Damn what did I have for b'fast???

Oh yeah thats right.....had 6 weetbix & coffee
lunch was youhurt, apple & a bowl of museli
Had another bowl of lowfat yoghurt in the afternoon
Dinner was turkey mince with a satay sauce & rice & 3 glasses of pepsi

Had 3.5lt of water

Going to get up early for a 6:15am cycle class.
I'll be in Canberra tomorrow for work, so I won't have the internet.

Opps better go pack the bags!

a light run

I couldn't help myself. I need to take my own advice & NO RUNNING!!!! Knee felt wonderful. That is until I had ran 3k. Then could feel that niggle. ARRRRGGHHH!!
Now have decided that no matter how great the thing feels I'm not going to do any running at all until Monday.
If it's no better then off to phyiso.

Anyway I ran 15min on t'mill then did 30min on the bike.
Later in the day I did a 20min workout on the cable machine
Tomorrow I'll do 1hr intervals on the bike. (boring!) but I'll do it. Gotta keep the fitness up.
Might even do the famous 1000m on the rower. Try beat my pb of 3:26.6

Bfast was a disaster! NO COFFEE!:(
Had 2 slices of toast & glass milk.
After workout had 3 apples
Lunch was a chicken & salad roll
Arvo snack was an organic oat bar & an ice coffee
Dinner had 3 chicken sausages 3 rolls & 3 glasses of pepsi

drank 3lt of water

Hope you all had a wonderful day

run & cycle day

At 7am I did 5k on the t'mill. Knee was just starting to play up so I stopped & got on the bike.
On the t'mill I did
1k easy
1k hard - 3:41
1k easy
2k hard - 7:30
On the bike I did 20min at a hard pace. Sprinted the last min.
I felt quite sick for about 40min after that workout.

Later in the day (5:30pm) I did a cycle class. I found that hard.
I'll do no running until sat. I use the bike instead. See how knee is then. It gets alot better with rest.
I'll book in with physio next week if it's not better.
I have booked podiatrist but have to wait 4 weeks until I could get in. I'll get my gait looked at.

My time in the city to surf was 54:56. That should get me in the very front group next year:)

b'fast today was 2 slices toast with honey & coffee
Morning snack was 3 apples & 2 yoghurt
Lunch was yoghurt & salad roll
Afternoon snack was 4 slices of toast
Dinner was tuna with pasta

Drank 4 glasses of of & 3lt of water

I'll do a couple of cycle tomorrow

no pain at all! how good is that:)

Woke up & felt like magic:) Great night sleep, no leg pain. Had no problem having a rest day though.
No exercise at all today. Just worked. Oh hang on....I did run to the letterbox. Does that count?
I'll run tomorrow. Will do speed work. Hoping the knee is better. Feels great, just have to wait until I'm out there running.
B'fast was weetbix with banana & cup coffee
Lunch was 6inch chicken & bacon from subway
Had coffee in the afternoon
Dinner was pasta with vegies

Drank 2lt of water

city to surf!!!!

Ok I did it:)
I started in the green bib section & we went on the second gun. First gun was fired around 4-5min earlier.
I crossed the line in 58:29 but when they deduct the time it should be around 55min. I'm hoping it will be sub 55min.
Will have to wait until tuesday to find out.
The gun went & I had a good run down William st & started to get congested from Rushcutters Bay to heartbreak Hill.
I felt ok going up the hill but was stuffed at 10k.
I passed Micheal Mirtile (from gym) & Brian Prosser (gym massage man!) up heartbreak hill. They started on the first gun.
I think I was close to being the first green runner finished.
I gave it a sprint for the finish & crossed the line. I thought I was going to pass out. I kept saying "I need medical attention" but no one could hear me!
Anyway I pulled up alright.

We went down in a bus. Around 20 of us. It was a great trip.

Knee was FANTASTIC!
No pain at all

After we got back we went to Terrigal pub for a couple of drinks.

Now I didn't eat much.
4 slices of toast with jam, cup coffee & bottle powerade for b'fast
After run had some snakes & 2 bottles of powerade.
Had a bowl of chip at terrigal pub for lunch & had a few beers.
Dinner was a pie & had some dimsims

Drank 2.5lt of water

Hope all of you who went in the race had a great race!