Week 4 Recovery Week

Recovery .... hasn't that got a nice ring to it. Say it fast... rjrjhklmlsenyy ...or say it slow reeeecuuuuveeeeryyy!! it still means the same thing... lower kms and more rest time ... Yee haa!!!!

I took the opportunity this week to get on top of all my paperwork and accounts for the business so its a good feeling to have a nice clean desk and in tray.

So here goes ...a really brief look at the week

Monday 3km swim

Tues morning 60k cycle and then intervals in the evening totalling 8kms

Wednesday 2.3 km swim

Thurs 51kms on the bike followed by an afternoon run of 13kms

Friday 2.6km swim

Saturday 60km bike with 6km run off the bike

Sunday 10km run

All up just 12 hours of training

Wednesday there was no ergo session, instead we all met at Nat and Chris's house ( fellow squad members) for yummy soup and crusty bread ( chef's Nat and June should be commended on their pumpkin and curried vegie soups...MMM MMM). It was a great night for us all to touch base , chat about the program and see how everyone is going. Everyone is slowly getting to know each other . There are some wonderful characters in the group and so far our few gatherings have always managed a good laugh.We were then given the next 4 weeks of the program "Build Phase".. physiological strengthening and adaptation.. but I'll talk more about that next week!!

Saturday morning was nothing but spectacular!!! Hardly a breath of wind , the Swan River looked like a mirror!!! Just stunning. ... and we were about to ride and run alongside, around and near it all .So very very lucky to not only have all this as our training ground but to all have our health to get out there and enjoy it..

Even though we only had 60k bike and 6k run this morning its never just an "easy " ride. Coach Brad always makes sure that nothing we do equates to junk miles (or should i say Kms!!). So it was warm up of 10k then 3 by 10 min efforts ( 9mins at Max Sustainable Effort with 1min sprint all out!!!!)..... now just breath, breath.

Its starting to get busy along the freeway path and you do have to keep your wits about you.... there are other riders ....RIDER UP!!!.... there are walkers....WALKER UP..... there are even Skaters..... SKATER UP.... and every now and then a surprise like this Saturday.. About 2ks from finishing and it was PLUMBERS CRACK UP!!!!!! oops! Sorry who ever you were but it certainly was a sight.

Sunday morning here in Perth and its a big day here for many runners with the City to Surf. Quite a few of my friends were doing the 12k and the half with a couple doing the marathon. Well done to all of you. However there were a few of us not heading in to brave the crowds this year so a run was organised from the Hillarys Marina. Everyone just ran the distance they wanted to .... I ran 10 and some of the others training for the Melbourne Marathon ran 20-21.... and others ran distances in between . It was called...

Here's a picture of all of us before we headed off. A big thank you to Dennis for organising it.

After a coffee and breakfast it was home to get myself organised for the next week of work, training and general life. Then it was off to the movies with my long time friend Meredith to see Red Dog!!! Interesting movie, very , very Aussie!!!!
So let's hope this great weather continues over here. It certainly seems to have the ability to lift everyones spirits to another level.

"Sunshine is delicious,rain is refreshing,wind braces us up,snow is exhilarating; there is really no such thing as bad weather, only different kinds of good weather"

John Ruskin