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Swim, Bike, Run....if only it was that simple!
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Mon Morn 3rd Oct
Plan Club Swim Session
Actual Club Swim Session
5:25am alarm goes off..I feel like ignoring it but I don't. In the water by 5:50am and the 2012 pre-season starts in earnest. I haven't touched water in over 3 weeks but funny enough it feels good, I didn't feel like a fish out of water in the water
A nice session with some good feedback, must work more on getting a feel for the water with 'softer hands'. Main set was 30 x 50m off 1:15 coming in on 52-54 sec. Good to be back at it 
Time 1:20
Dist 2600m0 -
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Tues Morn 4th Oct
Plan Weakness/Core/Rolling
Actual Weakness/Core/Rolling
A nice session to start the day
Time 55min
Forgot to mention yesterday that Monday's at 18:00 is my official weekly weigh in. I will record this one but I will probably do daily/bi-daily weighs. I will be aiming for under 75kg and under 9% BF for my A races next year, a long way off yet though.
Weight Watch
Weight 80.2kg
BF 13.6%0 -
Tues Eve 4th Oct
Plan 60min easy spin on the bike
Actual 45 min easy spin on the bike
I could have done this outside but I decided to get the turbo out.
Due to the first set up of the turbo for the winter I spent a time getting it all set up correctly. For the first time ever I got to calib it to 0! I now finally feel I know exactly what to do when calibrating the trainer, I was never confident of doing this before and it always bugged me - so a sense satisfaction. This was the reason I only got 45 min in, worth it though imo. I had somewhere to be at 6pm so had to cut it short. I wasn't really 'feeling' it on the turbo and usually I like my turbo sessions, actually look forward to them. Then after 25 min of spinning, I was back - it felt good again Watch the last episode of True Blood season 2. I actually have a terabyte multimedia box (b'day pressie) now and it is full of complete TV shows and movies - 500 hours of viewing, happy days
Time 0:45 HR 121; CAD 94; DIST 20.1; WATT 188:0 -
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Plenty of turbo'ing for you then this winter with that media HDD!
Plenty of turbo'ing in any case
Weds Morn 5th Oct
Plan NAC LC Coach Pre-scribed Swim
Actual NAC LC Coach Pre-scribed Swim
My first swim set from my coach. A nice session, enjoyed it. Some sculling to help me get a better 'feel' for the water, some kicking and some....fisting...ahem
Actually the fist drill showed me the importance of a good catch. The swim sets:
4x 50 des - 55, 51, 48, 47;
3x 100 steady - 1:48 Stroke Count(Sk) 27, 1:50 Sk 27; 1:52 Sk 23.
Time 1:05
Dist 2,200m
Strange in the NAC this morning, usually full of tri heads, only one other there this morning and the swim squads of course.0 -
Weds Eve 5th Oct
Plan 45 min easy with 5x 30 sec Build/30 sec recovery
Actually 45 min easy with 5x 30 sec Build/30 sec recovery
Felt better today, my right achilles was sore but nothing serious, I think I have a few "creaks" after effectively 6/7 weeks of no running and my body is just working them out.
Pace 4:48/km; HR Ave/Max 151/175;
Time 45:33
Dist 9.5km
I must say I'm loving the early mornings again and the routine. As I said before, since mid summer I have been wishing winter upon me because I knew what I wanted* now and I was eager to getting working on it....and now I am, the first steps
*To be revealed in my new log
I then did 20 min on my weaknesses (calfs/hammers/hips)
Time 20 min0 -
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El Director wrote: »Plan Weakness/Core/Rolling
Hey El D, have you taken on a Coach? If so, how did you decide?0 -
shotgunmcos wrote: »Hey El D, have you taken on a Coach? If so, how did you decide?
I have shotgun. Every time I did a reflection piece like after an A race and the end of season summary I kept finding myself saying "if I had a coach that wouldn't have happened...." I then just put it right out of my head because I thought that there is just no way I could afford it but after more thinking and research it actually seemed like the best way to get bang for your buck. Probably the most cost efficient way to improve, I hope anyway.
So I did the usual searching on the web and then asking around, e mailing, tweeting, fabebooking people I have never even met! I got good help and advice and then I made a decision and just went with it. I don't want to go into specifics here as I know he (the coach) isn't looking to take on anymore but thats basically how I've found myself being a coached athlete for next season
The 'weakness' thing is just work on a limiter of mine, namely, my calfs, hamstrings, achilles and hip flexors.
Thurs Afternoon 6th Oct
Plan 45 min turbo with BG work
Actual 45 min turbo with BG work
The BG, first time I've ever done it, went well. I put it in the biggest gear I could and then ramped up the slope to +7 and kept the cad between 50 - 55. Overall I enjoyed the tough workout. Apart from the BG gear set the slope was set to +1. I calibrated the flow again, as I will before EVERY session this season, and made sure the tyre was the same pressure. I was actually still at 0, happy days.
HR 126/158; CAD 72/136; WATT 207/605; SPEED 26.7/68.8:
Time 45 min
Dist 19.4km0 -
Fri Morn 7th Oct
Plan Club Swim Session
Actual Club Swim Session
I am usually in a lane on my own but just as I finished up with the club during the summer the coach moved me into a lane with others as he thought I was up to speed. So thats what he did for the main set of 400's (x5), he commented it took me until the second set to find my confidence but he could see me growing with confidence as it went on and therefore I upped my pace and it looked good. But the aim he said is to be really in the next fastest lane so thats the motivation. I came in on ave 7:10-7:15. I must say though - I was spared as it's my first week back. The rest had 20 sec of vertical kick after 200m for 20 sec From what I remember it's good for the hip-flexors and that's something I need to/am currently working on.
Time 1:15
Bold 2,800m0 -
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Sat Morn 8th Oct
Plan 2.5hr easy bike
Actuall 2:26 (too) easy bike
Something tells me that this was a little too easy for an "Easy" ride? Met with Eddie and Fran for the spin. Kept in the granny gear for about 85% of the time, concentrating on nice circular strokes. Easy as it was the legs did feel heavyish by the end. Consumed about 1200ml of High 5 Zero, no gels or bars. Enjoyable spin and nice to catch up with the lads.
HR 116/154; CAD 85; SPEED 26.3/km/hr
Time 2:26
Dist 64km
Plan Weakness/Rolling
Actual Weakness/Rollin
Time 20min
Sun Morn 9th Oct
Plan 1hr Easy Run
Actual 59:12hr Easy Run
Forgot the bloody HR strap! Headed down to meet two mates at the club house, nice evening and my most enjoyable run of the week despite the beers last night at a mates b'day party . We picked up the pace a little in the second half but I was still able to converse, at a guess HR was 155.
Pace 4:37/km
Time 59:12
Dist 12.8km
Prep Week 1 Summary
03 Oct-09 Oct|# sessions|Time hh:mm|Distance kms
Total|14|12:47|139.78
Swimming|3|03:40|7.6
Cycling|3|03:56|103.22
Running|3|02:16|28.96
Strenth/Core|5|02:55|N/A
Weight Watch
This Week Mon 3rd 80.2kg
Missed Sessions Watch
This Week 0/14
Altogether This Block 0
Overall 0
Never had such a good start to prep I know for a fact if I was on my own (still self-coached) I would have missed at least 3 sessions, most likely swims. Motivation is up and looking forward to the rest of the winter. Delighted that I seem to have picked up the swimming from were I left off.
Prep Week 2
Mon Morn 10th Oct
Plan Club Swim Session
Actual Club Swim Session
The main set here was: 4x 50sw off 1, 3x 100sw off 2, 2x 200sw off 4 - aim was to do the 50's in 50sec and keep that pace for the 100's and 200's which I did. Then do it all again this time do the 50's in 48sec and hold this for the others, I held it for the first 100 but not the 2nd and 3rd or the 200's. I was put in a lane with the others again which helped.
Time 1:25
Dist 3,200m
Moen Eve 11th Oct
Plan 30 min Easy Run
Actual 29:54 Easy Run
Horrible wet windy night but, once again, kinda enjoyed the run. The right achilles still niggling me. Train barriers coming down stopped me for 3/4 min.
Pace 04:35/km; HR 146/166
Time 29:54
Dist 6.53km0 -
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Tues Eve 11th Oct
Plan 60 min spin, keeping CAD over 90
Actual 60 min spin, keeping CAD over 90
HR 117; CAD 94; WATT 189. A good session, forgot how tough 60 mins of just spinning can be with no freewheeling etc... Probably as good as Saturdays spin really Onto Rescue Me Season 5 now.
Time 60 min
Dist 27.4km0 -
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Fri Afternoon 16th Oct
Plan 20 min Easy Run
Actual 20 min Easy Run
Nice easy run, no achilles problem to report today
HR 134; Pace 04:45/km
Dist 4.17km
Time 19:51
Sat 15th Oct
Plan 2.5km Easy Spin
Actual Nothing
It was my first trip home of the winter and just like my first race of the season I was rusty when it came to packing all my gear up and putting it into the car. I forgot my gloves, buff, shoe covers...no biggie I'll manage...but not without my cycling shoes :mad: So annoyed with myself. I couldn't risk biking without them with the way my calfs are, I'd not be able to run for days after. So after a quick text to Coach an easy 45 min run was pre-scribed. I should have gone straight out the door and did it, but I didn't. As the day went on I kept saying I'd do it later, I got very lazy and tired though and just didn't :mad: Ruined a 25 sessions in a row run. I am learning about myself all the time and I realise now that if I don't get up early in the morning and get out and about then it set in a lazy tone for the day. Anyway I've boxed it off now but I won't forget it. Coach said always, always start a session at least, unless sick or injured. If still not feeling it after 1/4 of it then bin it. "Missed sessions now, missed goals later" - I have a list of favourite quotes and I added a new one this weekend
Sunday 16th Oct
Plan 60 min Easy Run
Actual 60 min Easy Run
After a great night sleep I got back at it today. I must say I love my runs at home (although all routes are hilly), the scenery is something else and it's so quiet too. I've put yesterday's no show behind me but it ain't forgotten. Down below you will see a new data field above, run cadence. I feel I need to try and match it or at least get it close to my bike cadence which is roughly 85rpm. I will just keep recording the data for a few weeks and note it.
HR 145/164; PACE 04:41/km; CAD 75.7rpm
Dist 12.88
Time 01:00:22
Prep Week 2 Summary
10 Oct-16 Oct|# sessions|Time hh:mm|Distance kms
Total|15|09:54:58|88.17
Swimming|3|03:45|8.5
Cycling|2|01:50|46.4
Running|4|02:35|33.27
Strenth/Core|3|01:45|N/A
Weight Watch
Last Week 80.2kg
This Week 79.9kg
Missed Sessions Watch
This Week 3/14
Altogether This Block 3
Overall 3
I missed two weakness/rolling sessions as well this week, if I am going to take this sessions seriously I HAVE to include them here for everybody to see when I am missing them - accountability. Despite missing probably the most important session of the week it was a descent week, it's still prep so I shouldn't be too hard on myself. To bed now and Prep week 3 starts at 5:30 in the pool 0 -
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Fri Morn 21th Oct
Plan Club Swim Session
Actual Club Swim Session
A lot of kicking in this mornings session, I am keeping up the the young folk on these which does confidence good. The main set was 800 x4 with paddles+pull as in 800sw, 600sw+200bc,400sw+400bc,600sw+200bc. As my bc is pure cack I just did sw for the 3rd and 4th set (only got 600 done on as I had to get out) Felt great though doing these 800's. My longest session ever
Dist 4,400m
Time 1:400 -
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Ari Handsome Teammate wrote: »Are you sure you are not doing an IM this year:rolleyes: thats a big old swim session right there, well done
All will be revealed in the new log 0 -
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Well guys. Nothing gives, nothing to be read into here at all:) I am really enjoying swimming at the moment and I can get out of the pool whenever I want but I just kept going this morning as I kinda enjoy paddle/pull work, probably because I get to swim fast I don't think there's any harm in the 10,000m swim week and if there is I'll be told to rein it back a bit as I said I can get out whenever I want, but right now...just really enjoying the water stuff right now
Fri Evening 21st Oct
Plan/B] 40 min with 5 min build and 5x1min mod/hard
Actual 40 min with 5 min build and 5x1min mod/hard
Due to my lunch, a nice salad but a little too much olive oil + Udo's oil. However once I got going - no sign of achilles thank god, compress gear working a treat! I decided to using my zones from during the summer and create the workout in Garmin Connect. Love this new feature - it was crap in Garmin Training centre. Anyway decided to set the steady for zone 3 and lower zone 4 for the mod/hard. My first of this type of session in a while and I really enjoyed it.
http://connect.garmin.com/splits/123278273#
Time 40:14
Dist 8.5km0 -
Sat 22nd Oct
Plan 2.5hrs Easy Spin but working the hills
Actual 2.5hrs Easy Spin but working the hills
A day from hell out there! I kept waiting to see if it would clear but it was getting worse and worse! So at 2pm I set off....and had a great time in the saddle. I must start bringing home my trainer just to have as an option (if it even is an option...email to coach to clarify)
I miss judged the loop hence the extra 17min. Easy spin but working hard on the hills. Sometimes in the saddle keeping a big gear sometimes out of the saddle. I noted that as the spin went on my right achilles got sore but it only affected me when out of the saddle and when I put my body weight on it. So I will just have to be careful for a while, stronger hammers and in particular calfs would definitely make a difference. I hope by April and working on the calfs/hammers that this problem will be a thing of the past. The sun actually made an appearance for the last 50 mins or so
I used 750ml of high5 zero and 100ml water, one Kinetica gel. A big well done to Kinetica for producing lovely tasting gels, they are incredible!
http://connect.garmin.com/activity/123465406
Time 2:47
Dist 75.5km
HR 125/160; SPEED 27.2/49.3/km; CAD 790 -
Sun 23rd Oct
Plan Easy 1:15 Run
Actually Easy 1:15 Run
Met with a mate from home, he has a date with destiny next Monday - his first marathon and attempting 3:10. After yesterdays heroics :rolleyes: achilles was sore after, also I ate crap late last night
So feeling sluggish and a bit sore I started off very easy. After 45 min I felt better and finished stronger. With no bike or run tomorrow that should give me enough for the achilles to recover. I now know how to manage this niggle until I strengthen calfs/hamstrings.
http://connect.garmin.com/activity/123637444
HR 136/156; PACE 4:56/KM; CAD 79
Time 1:15
Dist 15:28km
Prep Week 3 Summary
17 Oct-23 Oct|# sessions|Time hh:mm|Distance kms
Total|15|14:38:51|173.03
Swimming|3|04:05|10.15
Cycling|3|04:35|122.89
Running|4|03:08|39.99
Strenth/Core|5|02:50|N/A
Weight Watch I am moving this to a Monday weigh in at 18:00 - 18:30. I also feel I need to tighten up a bit. It's too early to be trying to hit my peak performance weight which will be less than 75kg - by how much, I won't know until I hit it. However I do feel I need a target/aim so I am going to aim to be less than 78kg by end of Nov and keep it there then until the Spring. So this week I will try to document my DQS.
Last Week 79.9kg
This Week
Missed Sessions Watch
This Week 0/15
Altogether This Block 3
Overall 3
Here is a chart tracking my aerobic progress. It's a simple output/input ratio, basically speed(not pace) divided by ave heart rate over my long easy runs. This dates back to July 12th, interesting to note that I am now aerobically fitter now than I was then. A general upward trend is what you want to see here over the base period.
So that's the end of the 3 week prep phase but coach has decided it would be better to extend by one more week of it. Thats cool, probably for the best, hopefully I will be more confident on the achilles this day week, I actually am already a bit more confident with it. I am delighted with the consistency. 15 out of 15 morning sessions made, missing no swimming sessions and 2 out of the 3 missed were weakness and rolling session. This is what I wanted, what I strive for.0 -
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So my weekly weigh in
Last Week 79.9kg (12.1% BF)
This Week 79.4kg (11.4% BF)
Weight Target: Less than 78 before the end of Nov
BF Target: Less than 10% before the end of Nov
DQS Today 14
First time I have calculated this, 29 is the best score one can get and the higher the better.
Tracking My Weight Graphically
I didn't enter anything for the winter of 2010/spring 2011, believe me it was not a downward trend if I had. I just didn't make any entry during that time so the programme joined the dots, therefore my 89kg+ (Jan 2011) does not show up here 0 -
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Tues Eve 25th Oct
Plan Run Club Session
Actual Run Club Session
Felt really good tonight, group split into two for the 800's, I was in the second group and to my surprise I was towards the top of it. Enjoyable session and it's always a good sign when you are enjoying your running (or whatever sport for that matter) imo.
WU 13.5 min
5x strides;
6x 840(ish)m with 90 sec recovery - Times 2:53/2:56/2:58/2:54/2:58/2:55;
HR's 166/170/171/175/174/176;
CAD 83-87 (except for my first one the fastest, which was 76rpm);
CD15min
Dist 11.6km
Time 54 min
Todays DQS
Up ten points to 24 and I found it pretty easy! 0 -
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