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Swim, Bike, Run....if only it was that simple!
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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
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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
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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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Fri Eve 28th Oct
Plan Easy Spin, Target of >90 Cad
Actual Easy Spin, Target of >90 Cad
A nice session for the legs. Tues night 800,s and Weds BG work were still there to be felt so this was perfect for recovery. I still find the hour goes slowly, put contstant spinning is bringing my technique on.
CAD 93
Time 60min
Dist 26.7km
Sat Morn 29th Oct
Plan 2.5 hrs, Riding Easy
Actual 2.5 hrs, Riding Easy
Simple out and back, didn't think I'd get as far as Trim but I did, I was cruising along. You'd imagine that by now I'd have the cop on to know I had the wind at my back - head wind all the way back made it tough going but I enjoyed the cycle. The road surface to Trim is excellent, no major hills but loads of drags.
HR 116/145; CAD 84; SPEED 26.8/km
Time 2:37
Dist 68.59km
Sunday 30th Oct
Plan LER
Actual LER
A really enjoyable, spooky halloween run late this evening. Love discovery, exploratory runs. This evening it was from Linda's home place, first head torch run. Down a lonely, misty bog/forest road - very errie altogether. Loved it though, love running in the country, you can't buy that kind of pace and quiet.
http://connect.garmin.com/activity/124946735
HR 139/158; CAD 79; PACE 4:47/km
Time 1:20
Dist 16:75km
Prep Week 4 Summary
24 Oct-30 Oct|# sessions|Time hh:mm|Distance kms
Total|11|11:20:37|161.19
Swimming|3|03:05|6.1
Cycling|3|04:27:23|117.59
Running|3|02:58:14|37.5
Strenth/Core|2|00:50|N/A
Missed Sessions Watch
This Week 3/11
Altogether This Block 6
Overall 6
Missed 3 weakness/rolling sessions this week - annoying as it really skews the numbers. Out of those 6 missed sessions, 5 have been a weakness/rolling session. I'm going to make a better effort to fit them in starting this week.
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. A general upward trend is what you want to see here over the base period.
A testing week ahead of me this week, literally. Starting with this evenings T30 FTP test on the turbo, looking forward to see where I stand.0 -
Monday Eve 31st Oct
Plan 30 min TT Turbo
Actual 30 min TT Turbo
After a WU which included some BG work I got straight into the TT. This was actually my 3rd of these tests this year so here were the results of the other two first:
Mon 7th Feb 2011
30 min test CALIB to '0'; Slope set to '+1'
Watt Ave 299
Cad Ave 98
HR Ave 159
Speed Ave 40km/h
Dist 20km
Tues 26th July
30 min test CALIB to '0'; Slope set to '+1'
Watt Ave 306
Cad Ave 90
HR Ave 158
Speed Ave 41km/h
Dist 20.6km
And yesterday's...
Mon 31st Oct
30 min test CALIB to '0'; Slope set to '+1'
Watt Ave 327
Cad Ave 91
HR Ave 143 (149 for last 20min)
Speed Ave 44km/h
Dist 22km
That represents a huge improvement really, the BG work seems to have brought me on quiet a bit already! I paced it very well I think, the last 5 min I was able to pick it up and was averaging 355 WATTS about. I think I actually had a little bit more in me but I just wanted to make sure I wouldn't fade. The watts are of course questionable but I'm sure they will do for training purposes so long as I keep it calibrated.
O/A Time 60min
O/A Dist 34.2km
At the beginning of the year, when I was just plucking numbers from the clouds :rolleyes: I looked for an improvement of 15% in my 30 min TT WATTS before Galway 70.3, then I did no big gear work :rolleyes: Well I'm at 9.36% now
Tues Morn 1st Nov
Plan 45min Recovery Spin
Actual 45min Recovery Spin
An early morning recovery turbo, would like to have had a higher cadence but with people in bed I couldn't really spin any faster. Legs feel grand this morning.
WATT 131/170; CAD 93/104
Time 45 min
Dist 16km0 -
Excellent improvement El D well done. What stands out though is your average HR for the test seems low, especially for that last 5 min push at 355? I had a 50 min version of that session this weekend and my HR was practically at max at the end. 0
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shotgunmcos wrote: »Excellent improvement El D well done. What stands out though is your average HR for the test seems low, especially for that last 5 min push at 355? I had a 50 min version of that session this weekend and my HR was practically at max at the end.
Ya I am totally perplexed by my low HR, actually always have been when it came to the bike but the last few weeks has been particularly confusing. My legs tell a different story from my HR though. I know I'm not the only person who finds it difficult to raise HR while on the bike, hills and BG work of course do the trick. Maybe it's my HR strap-I know lots of people find Garmin HR monitors' crap.0
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