180km's; 5hours?

I wonder if it’s possible to improve to this level in 9months. 5hours for the ride I would love to be able to do that, but I honestly have no idea how fast that is, or if it is possible to get that quick. Its 36kph, for 130 my best is like 33.2 an hour, I have been able to hold 36kph for 60km's at the back end of a 120k time trial.

So I need to be able to do this 3 times over and then run a marathon. It would be great to do it, I would just love to know how achievable it is!

Today I didn’t get to do my 120, raining again, so I did 1hour of hill climbs followed by wind trainer work. Then my strength work for my knee. Tomorrow is an "off" day - suppose to run for 2/3hours but cant due to knee. Hopefully get a ride on the road in, but rain is predicted for the next 5 days or so.

All in all it’s a good first week, happy with what I achieved and hopefully next week I am ready to push it out, on the bike at least. Keen to get that riding consistently every week. 5 Hour 180km, is it possible by December? What do you think?

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Week Recap

Well it's Friday, only two more days left of training and I thought I would give you a bit of a recap.

Monday - first day back. I approached this day with an optimistic outlook, probably too ambitious. I didn’t realise how much the past month would take out of me, I learnt very quickly. Monday morning all I did was a 2km swim. Was going to ride to the pool but it was raining.

5 x 400 free 1 on 5.30, 2 on 5:15, 2 on 5:00. I held all at around 5min pace (1.15 per 100) and the last two made by around 5 seconds. Then I called it a day so to speak. My head was still drowsy from sickness so I didn’t want to push myself to much.

The afternoon I rode, with intentions of riding back home around a 30km round trip. I started the afternoon with a run, 11.5km was very excited, but took it easy knowing of my past knee injuries. Was going great until 8km, small pain in the knee so I walked the rest.

Tuesday - Another swim season 4km mixed pace work. The plan for Busselton is 1.15pace 3.8km swim, which will easily put me at the front, if not first. SO it’s pretty much just about making that as easy as possible, as I can already do that pace. Saw the physio in the afternoon about my knee. I lack the strength to support the flexibility in my knee; therefore I'm always having issues. A week off with strength exercises before I can try it again.

Wednesday - 1hour swim, followed by 1hour wind trainer set. Just testing the legs out, hitting them hard on the trainer so when I pop I'm not hours from home.

Thursday - morning did 2 hours of glute work, dear god is my butt sore! Afternoon ride/swim. 50km ride 3km swim 1.20pace cycling.

Friday - Was suppose to be my 90km ride, was raining so did 2hour wind trainer set.

That is the week thus far. Been fairly good, going to be slow to get back into things. Hopefully the rain is gone tomorrow and I can do a 120k on the road. Will let you know!

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Back, finally back.

Finally I'm back, for real this time. Its been nearly a month since my last post. I have had to work full time for the month. I could have said no but this finally put me in the clear, now I have some savings and can focus more solidly. In this time I have had the chance to assess and re-evaluate my journey. The 2010 ironman series is all but sold out, a few events remain but nothing I can firmly lock in.

It is with some disappointment I've realised Hawaii 2010 is not a viable dream. However I am still committed I merely altered my path. I may not compete in Hawaii this year, but I will qualify this year at the Busselton Ironman December 5. This will be my first ironman. I have locked it in and with this as my primary focus Dean and I have developed a training plan to suit.

Busselton, here I come take beats on my finish time guys, already have one in mind but I won't ruin it for you all, keep you in suspense!

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