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Chasing the Kona dream and a Mai Tai cocktail
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Aliya Wailing Bench wrote: »Time to feed the inner stats nerd in me. Decent months work put in bar the last half week i lost to sickness. Below shows stats and breakdown for the month......saves me typing it:)
Yup nerd is the word that comes to mind :pac: I'm still trying to get the hang of the lap function on my Garmin
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Aliya Wailing Bench wrote: »Wednesday
24002800mtr swim session
I had to stop/start several times for a breather and was getting frustrated. I got to 16mins and stupidly realised i had not recalibrated the power meter after the wu as it sometimes is 30/40 watts out with the temp fluctuations indoors on the turbo.
A quick zero/recalib and then into the 10mins easy. Launched into the second one with gusto and straight away it felt more like threshold should feel like.....hurty but just about manageable. I must have been trying to push 320/330 on the first one:rolleyes:
Really got in the zone on this one and found a nice metronomic rhythm. Got to 20mins and decided to roll it on to 25mins to make up for the first botched 20min effort although the last few minutes was a real struggle but managed to eek up the average and bring it to 293watts on the second one as i was hitting over 300watts (ftp is 284watts).
Why would you say you were pushing 320 / 330 on the first one? Would your power meter not have said that??
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Yeah all training peaks full version, i have to say i find it great to keep track of everything and its a useful tool for myself and the coach. Lots of data to keep me entertained. I find the WKO software also very good for reviewing rides with the power meter, that goes into even more detail.BetterThanHoyte wrote: »Are those graphs all your own work or are they the product of Training Peaks or something similar? My coach has recently set me up on training peaks, and at the minute I'm uploading training to two different sites for him. I don't have premium access on TP as he's not sure which one we'll use longer term, but he does mention that it produces endless reports. Are these the kind of things I could get with premium access. TP looks like is was created on a commodore 64. The other site I use is much more user friendly, but doesn't yet have the depth of analysis.Why would you say you were pushing 320 / 330 on the first one? Would your power meter not have said that??
The power 2 max power meter i use suffers from drift caused by temperature variation indoors on the turbo, this would be an issue with other crank based units to a lesser extent being used indoors. This is never an issue outdoors though.
Sometimes it can vary up to 30/40 watts less for me if it is not recalibrated or zeroed and i know of two other users who would have the same issue (Pgibbo and Bambatta). Its a bit of a pain considering its 1k worth of kit but it only takes a few seconds to sort and it stabilises after that to give accurate power readings. I forgot to do this after the warm up last night so my power numbers are showing lower than they should have been if properly zeroed and calibrated so thats why it felt much tougher to hit my threshold figure on the first 20min effort as realistically i was pushing out higher watts.
Hope that makes sense as it sounds confusing to me reading it back:)0 -
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Aliya Wailing Bench wrote: »Time: 33:55, Distance: 1.9kms Genuinely confused... why were you praising my times when you can do this at recovery pace? That's a really decent time for recovery- am I missing something (are times much faster with a pull bouy?). 0
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Nice one on the 5.5hr session, that will stand to you on the Lanza bike course.Nice work chief, but sh1t happens.
Pity about the ride - I broke my rear derailleur cycling home from work on Thursday evening & missed my session. Took 1h30m to get home, what normally takes 30m. Was fuming. Just in from 5h30m on MTB - seriously cold here too!
Keep it up!donothoponpop wrote: » Genuinely confused... why were you praising my times when you can do this at recovery pace? That's a really decent time for recovery- am I missing something (are times much faster with a pull bouy?).
Pull buoy makes a big difference to me any way. Swimming is clicking for me again with the consistency as near 10k done in the pool this week.
Yeah swim cheered me up not to mention the several beers I am about to treat myself toEl Director wrote: »From time to time everyone has one of those days JB, at least it finished well with what seems an enjoyable time in the pool with your lads and a nice recovery swim
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Sunday
31km Long Run with 4.30 & 4.15km efforts
There was a bit of a knees up in the MIL's house up the North and i consumed several beers but kept some restraint otherwise i knew this would be a non runner, excuse the pun.
The route i chose was the cycle pathways that follow the Bann River and on to the Newry canal. It was a lovely out and back route on a nice flat surface, cannot recommend it enough.
The plan called for an hour easy then 40mins @ 4.30km pace followed by 20mins @ 4.15km pace and a few kms warm down. The first hour passed ok with a bellyfull of beer to get rid of. 1st hour came in at 4.43km avg pace for a nice low hr of 148. Then into the 40mins @ 4.30km pace and this felt relaxed and still came in at my easy zone, 4.28km avg pace for an ahr of 151
I was starting to get very hungry at the start of the 20min effort and i was getting hunger pangs. The last 10mins of this really started to pinch but i knuckled down and got through it, 4.10km avg pace for an ahr of 152 Looks like my hrm died and came back to life with my resting hr, what a load of sh1te garmin hrm's are.
The warm down was liking running through concrete but happy to get this done, its been my longest run to date in this marathon campaign. Looking forward to the MIL's dinner as i am bloody starving...66.2kg when i weighed in after this run.
Time: 2:22:28, Distance: 31.14kms, Pace: 4.35km, hr stats screwed up, TSS: 279
Depending on available time this evening i might try spin the legs out for an hour as they are pretty dead right now.0 -
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If I've done my km to mile conversions correctly, that was a great run! Which begs the question - what kind of beer were you drinking?
I was drinking some Tiger Beer, not really that exciting:) I would not be much of a beer connoisseur unlike our very own Krusty who would have a much wider range of beer selection:)
Good to have feedback Bryan and your right my body position is poor with legs low making it harder on myself. Need to lift the hips and get a better kick going on as then i could really start motoring.bryangiggsy wrote: »Would agree definitely on this. One thing i have noticed while swimming with you is your legs dragging low in the water. Probably why you notice such a difference when you use the pull buoy.Get them hips up and your non pull buoy times will come way down.
Some great sessions you did this weekend. Sub 3 in Barcelona is on track no?
Re Barcelona i will be honest its still a huge ask and i was very dubious when the goal was set with the coach back in October. I am not under estimating the task at hand but i can only get more confident as eash tempo/interval/long run passes by. I have seen huge gains in my running this season and I would be fvkin delighted if i pull it off.
Sounds as if there was a load out with punctures the weekend, i passed 3 people today fixing punctures on my long run today.unluckly Saturday, hard to see the crap on the roads in this weather.0 -
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Hi JB,
RE the dragging legs: This used to be a problem of mine but I found out that it wasn't a weak kick holding me back or the cause of my dragging legs, rather poor body balance. Think of your body as a seesaw with your chest as the fulcrum. The more weight you can distribute to the front the higher your legs will raise. I found this
for you to read it kinda explains it better. BTW I ain't saying to throw away the kick board 0 -
Tuesday
Tempo Run - WU with builds, 55mins @ PMP & CD
Well for the first time i headed out feeling confident about this one and in fact was looking forward to it. It was to be another extension of 5minutes from last weeks tempo run which went well at the time.
There felt like a small bit of residual fatigue in the legs from Sundays long run but this dissapeared quickly after a few minutes into the tempo work.
I have to say the 55mins felt comfortable and in fact the pace increased towards the end clocking close on 4min km pace. A good one!!
I need to be very careful whilst PMC only tells you 50% of the story i need to keep a close eye on things as my ATL, CTL & TSB are at an all time high so really need to listen to the body.
Tempo effort came in at,
Time:55mins,Distance:13.27km, Pace:4:08km, HR:161 - This is exactly where i want hr to be!!
Time:1:13:23. Distance:17.11km, Pace:4:17km, HR:159, TSS:
Hour tonight on the bike to spin out the legs and i think i will take some time to stretch & roll the legs and get them prepared for a tough turbo tomorrow night.El Director wrote: »Hi JB,
RE the dragging legs: This used to be a problem of mine but I found out that it wasn't a weak kick holding me back or the cause of my dragging legs, rather poor body balance. Think of your body as a seesaw with your chest as the fulcrum. The more weight you can distribute to the front the higher your legs will raise. I found this
for you to read it kinda explains it better. BTW I ain't saying to throw away the kick board
Cheers El D i will take a look at this tonight as i know i need to work on that area as well:)0 -
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Aliya Wailing Bench wrote: »A sign of the times when you get an IM entry as a birthday present.
Maybe she is telling you something
happy belated birthday.0
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