September Training

Swim 2.5 2.5 2.5 4 2 2 2 = 16.5 km = 6 hours at 22 minutes per km
Cycle 45 32 32 23 25 25 60 50 50 35 180 = 557 = 23 hours at 24 km per hour
Run 6 6 6 6 6 50 6 = 80 km = 12 hours at 6.5 km per hour
Sunday 1 September Ride 45 km 1:57  run 6 km brick 35:40
Monday 2 September penno road semi trailer run 6km 38:00 minutes 10pm
Tuesday 3 September penno road semi trailer run 6km 36:10 minutes 11pm
Wednesday 4 September 2.5km swim  11:0511:0611:0610:5811:59 =56:15
Thursday 5 September
Friday 6 September Penno road 6km 36:52
Saturday 7 September Morning ride – 32 km 1:29:25 – 22 km per hour and AHR 102 bpm
Saturday 7 September Arvo ride – 32 km 1:14:03 – 26 km per hour and AHR 115bpm
Sunday 8 September
Monday 9 September 2.5 km swim. 59:17 minutes
Tuesday 10 September
Wednesday 11 September
Thursday 12 September 6km penno road semi trailer run 39:50 minutes
Friday 13 September
Saturday 14 September 23 km Westleigh ride 60 mins
Sunday 15 September  CP Ultra 50km 5:34:50 6:36/km AHR 130bpm
Monday 16 September
Tuesday 17 September 2.5 km swim 60 minutes
Wednesday 18 September 25 km Westleigh ride – slow 1:12 hr
Thursday 19 September 25 km Westleigh ride 1:04 hrs
Friday 20 September
Saturday 21 September 4 km swim. 1:29:57- 10:5711:0111:2211:2311:3510:4111:2411:31 = 1:21:56 Ironman Swim
Sunday 22 September 2 km swim today. 45:38- 11:1411:4011:36 and 11:06. Average 11:30.
Monday 23 September 60km ride  Saratoga  loops
Tuesday 24 September 50 km  Saratoga loops 23 km per hour 2:07 hours
Wednesday 25 September 50 km  Saratoga loops – hot slow and high heart rate
Thursday 25 September Gosford 2 km swim breakthrough 10:35 10:43 10:28 10:16
Saturday 28 September M7 180 km 8 hours 3 flats ride ride time 7:15 hours
Sunday 29 September 2km swim 21:37 – 10:40 – 10:57 and 21:46 – 10:57 10:48
Monday 30 September 6 km penno west run 38:24
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