Welcome Back!

Hey all. Well it's been a while since my last posting and I haven't kept you all updated on up to date training techniques (you can all use) that I'm using to get leaner and fitter. Since late January, I've let my training become a little more varied as I'm trying to build some upper body strength to get back into swimming. Also, I've let my cycling volume (120km's+ per week) stabilise and I'm now focussing on increasing intensity. My next immediate goal is to start racing for the Ffast Cycling Club at Murrarie, with the hope of beating some of the team boys and getting a spot on one of the sponsored teams such as Virgin Blue etc. So preparations recently have been on speed work and working alternately over and under my lactate threshold to improve my lactate threshold and power/speed. But the last couple weeks saw my intensity drop as fatigue started to set in. Probably a combo of coming down with a cold and overtraining, but either way I've had enough rest and also focussed on 'recovery' rides and now I'm back into it.

As mentioned in previous posts, I've got the Gold Coast half to get ready for, so I've been running a bit lately too. Yesterday was an easy 6k's to clear the lungs after some rest, and tonight was a brisk 9km's. Definitely completed it more comfortably than before and was definitely able to run a lot harder, but my avg HR of 92% @ 183bpm was quite high which annoyed me. Makes me wonder where my speed is capped at the moment. But done in 50min25sec, which by memory is a good 4mins faster than I've done it before. So there's a plus I guess. Still heaps of work to do obviously on building the k's and speed! Totals: 908cals burnt, 20% from fat = 20g body fat burnt. Geez I need it.