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140.6 deep breaths...
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Tuesday am: Key session 3.8k swim TT
The Plan
Set a benchmark for 3.8k, ideally around the 65 mark
Actual
64:12 avg 1:41/100m
I'm happy to get another key session done and benchmark the milestone. I can't complain about hitting a significant training objective and a time that is faster that my Joey Hannon race split last summer 2.5 times over! It felt terrible though. Perhaps it was the late night wine and dine (I rarely drink) or the body still tired from last week. Maybe a bit of both. My stroke was a shambles. I felt like I had no power to glide. No reach for length. No rotation or kick for balance. I did find some rhythm between 2-3k but never settled on it. I checked my heart rate afterwards and it was under 140. My body didn't feel that comfortable though. I enjoyed the day off yesterday and am glad to get this done. I'm switching off now for a few days, including training updates. Safe to say the week will just be bits of easy swimming, easy cycling and easy running and I might ditch one of them for the rowing machine and some yoga
The brain needs a break too...
Time: 1:09
Dist: 4km0 -
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Well done on stepping up and aiming for a sub 10hr - I sorta always knew that was going to be your aim - why else would you be doing all that training?;)
You've probably seen this sub 10hr thread on TriTalk. Some of the stuff is interesting (well to a plodder like me anyway).I'm happy to get another key session done and benchmark the milestone. I can't complain about hitting a significant training objective and a time that is faster that my Joey Hannon race split last summer 2.5 times over! It felt terrible though. Perhaps it was the late night wine and dine (I rarely drink) or the body still tired from last week. Maybe a bit of both. My stroke was a shambles. I felt like I had no power to glide. No reach for length. No rotation or kick for balance. I did find some rhythm between 2-3k but never settled on it. I checked my heart rate afterwards and it was under 140. My body didn't feel that comfortable though. I enjoyed the day off yesterday and am glad to get this done. I'm switching off now for a few days, including training updates. Safe to say the week will just be bits of easy swimming, easy cycling and easy running and I might ditch one of them for the rowing machine and some yoga
The brain needs a break too...
Time: 1:09
Dist: 4km
Thats great swimming. Its a hell of a lot tougher doing 3.8km in a pool compared to OW. In Roth the swim will be over in a flash, you wont have time to get bored or uncomfortable. Given that before IM my fastest swim in the pool was 1.21 and I did IM in 1.15 I'd say you'r well on for a sub one hour. Just remember to have a rest day now and again:).0 -
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mitresize5 wrote: »does this stuff really work? It could be the answer to all my problems!!
Aparently yes. My OH is a Pharmacist and specialist in Pharmacology. I just need to mention anything like this and I get an encylopidic answer on the phyisiology, use, pros, cons, if, buts ands... As the link says mainly vegans and diabetics use it to stimulate the body's use of insulin and it assists metabolism of carbs. In contrast to Griffin100's OH, my OH followed up her wealth of knowledge with an almost street corner offer (how I know the jokers will take that one up!). I opted for the HTFU method myself (one last ditch effort).
Today is day 3 off the chocolate, I've started lent early Shamefully my own pathetic record is 9 days without the stuff... 
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Wednesday: Early morning Yoga and long easy brick in the evening
I enjoyed the Yoga. I haven't been in ages and with 20 mins on the rower done too I felt great going in to work that morning. Really tempted to give up a swim for more regular yoga. 1:10 turbo Z1 steady and easy and 1:10 very easy run. I had intended a shorter run but hooked up with Caz and kept her company for her midweek run.
Thursday: Lunctime Z1 run, evening FTP turbo
0:48 run with a mate at lunch at his half marathon pace but easy for me. Nice just to have the company. 0:45 short turbo in the evening with 4*5 mins at 285-290 watts thrown in, 3 mins rest. I haven't done much intensity so these were a bit of an effort. Good session.
Friday: Group swim session (LC)
LT/speed session as the usual Friday set no wseems to be. In with the fast people again at it was hard work. Main set included 12*100m off 1:45 but we were in on 1:29-1:30. I took my usual early shower from this session.
Saturday: Easy Club bike
Chuffed just be out on a lovely spring day rather than slogging on the turbo at silly o clock. My plan was to hook up with the Tri club spin for 2.5-3 hours steady. Turned into exactly that. I found the pace quite leisurely until my chain came off twice in quick succession and I had to do a bit of tempo to join up again. The ante went up after 2 hours and myself and one of the quicker lads broke free for another 10-15mins of tempo. Overall I coasted over hills and took on an average of 75g of CHO an hour. I had plenty of energy in the tank throughout. Avg 29.5kmh, hr 126 I've avoided the long turbo 3 weeks in a row now yipee!
Time: 2:45
Dist: 81.16km
Sunday: A zico10 style LSR
I had planned a reduced LSR of 1:40 and figured I;d have a go at squeezing in the type of LSR zico10 mentioned on the sub10 mentored thread.
The Plan
20km at 4:30/km, 2.5km at 4:15/km
Actual
20km at 4:24/km, 2.5km at 4:11/km
I headed straight out at 6am to get it done before the house arose. Conditions were murky and windy. It took me a few minutes just to hit 4:30 pace and then it was a case of trying to stay as close to it as possible. I was clocking 4:20s so it was a tad fast but my heart rate remained in Z2 so I went with it. It was a 3 lap run with the final 1.5km uphill and into a headwind. I got through the 20km ok and had to rein it in from pushing to early. The first km of the tempo finish was downhill so I just strided it out. The next 1.5km was on my mind for a while as it was the toughest part of the lap. I just worked hard until the end but it took me well into Z3 territory and I could have only held it for a few more minutes at best into the wind. Overall 22.88km at 4:22 pace and hr just 147. The numbers are satisfying enough
40 mins core afterwards with db shoulder presses, bicep curls, push ups, tricep dips, planks, abs and some stretches.
Weekly numbers
14-20 Feb|# sessions|Time hh:mm|Distance kms
Total|10|11:57|203.5km
Swimming|2|2:09|6.8
Cycling|3|4:40|147.46
Running|3|3:38|44:24
Conditioning|2|1:50|Yoga/Row + Core strength
12 months ago this would have been a solid training week for me, now its a recovery week. The difference a year and a meaty goal makes eh
I'm happy to get a 3.8km benchmark down in the pool and really happy to get out on the bike again. The LSR was perhaps a bit tough for an LSR but it was a good run nonetheless. Just 3 runs this week, I really missed running by the time I got out this morning. I'm geeling good and ready for the next block now which is what I should be feeling like 
I gave myself a 9/10 for satisfaction with the week. The only drawback was not getting a sports rub but hey finances have other priorities for now.
16 weeks down 20 weeks to go 0 -
shotgunmcos wrote: »My OH is a Pharmacist and specialist in Pharmacology.
Why am I not surprised, Caz had to be either a pharmacist, a nutritionist, a professional sportswoman, a physio, a masseuse or a doctor or she probably wouldn't have got the time of day off you in the early days. Even in the dating game you always have your eye on the ball. 0 -
I learned the hard way to choose your OH wiselyWhy am I not surprised, Caz had to be either a pharmacist, a nutritionist, a professional sportswoman, a physio, a masseuse or a doctor or she probably wouldn't have got the time of day off you in the early days. Even in the dating game you always have your eye on the ball.
Monday am: Group swim session (LC)
I had DOMS in my triceps and shoulders from the little bit of strength stuff I did yesterday and I feel like I was just lacking that little bit of reach as a result. After a long warm up we hit 4 sets of 200/3*100 and being monday in the fast lane, there were no flies on the lead few. It was just a case of digging in and working for the 4 sets. I was nudged forward to 'bridge a gap' but the feet in front just pulled away each rep leaving me swimming in noman's land for teh session. Strangely enough I started catching the same feet on the last set. The swimmer is an experienced IMer in good form so fading wasn't really an explanation. I just felt my stroke switch into a heavier gear and it suddenly went from 'hanging on' to 'comfortable'
Strange though, I have no idea what I was doing differently but the best way I could describe it was that I felt more 'on top' of the water...
Time: 1:05
Dist: 3,400m0 -
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Tuesday am: Long swim set (LC)
I took another bash off the set that I didn’t complete last time. With the kids on midterm I knew I’d have an extra 5 minutes to get it done but I intended to stick to the original plan and get it done within the usual window I’d have. It needed focus.
The Plan
800m off 15min
400m*4 off 7:15
200m*6 off 3:30
100m*8 off 1:45
The ideal rests would be 20-30s for the 8, 15-20s for the 4s, 10s for the 2s and 5-10 secs ideally for the 100s but realistically just hang on and make the RTs!! There was no rest between sets so it was to be a solid aerobic workout.
Actual
800m off 15 in on 14:25ish – 1:49/100m pace
400m*4 off 7:15 in on 6:44-6:54 – 1:41-1:43 pace
200m*6 off 3:30 in on 3:17-3:21 – 1:39-1:40 pace
100m*8 off 1:45 in on 1:35-1:37 – 1:35-1:37 pace
Session complete It was hard work though. The 800 felt grand but I pushed the 400s a tad’ too hard and thought I’d pay for them. The 200s were surprisingly steady but my heart rate was working now, I went 3:21, 3:20, 3:18, 3:17 for the first 4 so I definitely switched up a gear. By the time I hit the 100s the rest time felt like nothing, however I managed to hit the target pace for them and the 6-10 secs were just enough to catch a breath. The last 4 were tough. The coach in the next lane had his group doing a 400m TT so I just picked off his lot to keep the gas on. Easily one of the toughest sessions I’ve done.
Time: 1:19
Dist: 4,400m
I've decided to drop one of the swim sessions for yoga so I had to make this session count. Twas a good'n. I always feel great after yoga and look forward to it so hopefully this decision will inject that extra bit of energy into the week 0 -
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It was a tight enough decision though JB. My swimming is going well becasue of the consistency and the volume I guess so I kind of accepted 'where I am' for now and get the core involved again. I did the Yoga for the first few weeks of the programme but there wasn't room for it in the prescribed hours and I was hell bent on not exceeding my weekly volume. I will probably keep the Yoga up until its time to put the wetsuit onBranson Limited Greengrocer wrote: »Good work on the turbo mcos i will be looking to get some similiar sessions in from next week. On the yoga I really would love to include a weekly session but i think i need to maintain the 3 swims a week for a while yet, not enough hours in the week!!
Training:
I don't know whether yesterday was a lesson or one of those days. For the first time I planned a long run midweek so I more or less got straight into it after work with 2.5hours in mind. I got to 1.5 hours and very suddenly felt feint. I had been sweating an awful lot and my tummy was not the best up to that point. I sat down on a wall for 5 mins. My motivation had also dropped to zero. Its the first time ever that I thought about ringing home for a lift, only I didn't have my phone. It wasn't hunger as I had chowed and grazed my way through the day with this session in mind. I cannot remember feeling as ropey on a run before. I didn't feel well enough to get going again but I was miles from home. An hour of walking/shuffling ensued....
I brought my gear to work today for a lunchtime run with a colleague. I had slept well and felt fine. Any sign of whatever it was last night though and I was prepared to back off. On the contrary, it turned into a lovely easy run around the city. A lovely mild spring day and company for a run. Very enjoyable! I had energy and skipped up the hills. The pace was leisurely and I put the boot down for the last 2 minutes just to give the engine a shake. It responded well... odd
In other news today is day 10 off chocolate, a new record for me 0 -
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NopeWere you under the weather recently???
It was a bizarre one to be honest. No idea what happened. Ahh Keeper Hill. I've been up it a few times and I get an email every week from the hill running posse which often has Keeper on the menu. I'm sooo tempted every time but I just can't risk an injury. Are you still cycling up to the Conn marathon?0 -
Yesterday's numbers
2 scones
2 cup cakes
2 almond fingers
10 digestives
1 missed bike session
Generally a day of sloth. I suck. At least I didn't succumb to chocolate...
This Morning: Group swim session (LC)
Friday lactate threshold/speed session and the Coach dished out a 2.7km main set :eek: We are going to have to get on the phone to his missus! Most of the fish didn't show either so muggins here ended up leading out. I was swimming in quicksand by the end of it but since I bailed on a tough bike session last night, I had that bit more energy than usual for it and held it together. Someone pulled the plug on the Arena this morning too so no shower and transition to work get up in the the dark!0 -
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