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Probably a Hugely Inefficient Use of my Time
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Monday 10th September
a.m.
Run; 9 minutes warm up, 3 minutes @ interval pace, 2 minutes recovery, 4 minutes @ interval pace, 2 minutes recovery, 5 minutes @ interval pace, 2 minutes recovery, 6 minutes @ interval pace, 2 minutes recovery, 5 minutes @ interval pace, 2 minutes recovery, 4 minutes @ interval pace, 2 minutes recovery, 3 minutes @ interval pace, 1.45 cool down
p.m.
Swim; 3,400m total
400m warm up,
4 x 100m kick (50m without board, 50 with)
150m drills
150m easy
5 x 200m off 4.00
100m easy
5 x 100m off 2.00
100m easy
5 x 50m off 1.00
50m easy
5x 25m off 0.30
175m cool down
I was just about making the times for the hard parts. There were definitely not easy.
Tuesday 11th September
a.m.
42 minutes turbo; 5.00 warm up, 5.00 full effort, 2.00 comfort zone, 3.00 full effort, 0:30 sprint, 2:30 comfort zone, 2.00 full effort, 0:30 sprint, 2:30 comfort zone, 2.00 full effort, 0:30 sprint all big gear & stand for 10 seconds, 2:30 comfort zone change to 39 in front, 2.00 full effort, 0:30 sprint stand for 10 in big gear, 2:30 comfort zone, 0:30 right leg only, 0:30 left leg only, 0:30 right leg only, 0:30 left leg only, 2:30 full effort, 0:30 sprint, 0:30 ease off, 0:30 sprint, 0:30 ease off, 0:30 sprint last one, 2.00 warm down
5.20km run after turbo, completed in 19.50 (avg. pace
.49/km)
p.m.
Cycle; Max velocity sets – {8x 200m, with 200m recovery in between} x 7
These were done on the same stretch of road and all in the one direction. Recovery between sets was a gentle cycle back to the start of the stretch. There were all done in the biggest gear I had. There was a gentle wind against My usual method of saving my average speed on my phone after any hard effort I do, was not going to be practical with these reps and I didn’t bother keeping any record. From what I remember I was hitting 41km/hr or 42km/hr on average, just before finishing the 200m. Not so much evidence of any explosive power from this session then.
I wanted to get 8 sets done, but it was starting to get dark. Thailand would not be the safest country in the world to be cycling in the dark, at max velocity and without lights, so that that was the end of my day’s training.
Wednesday 12th September
a.m.
Tempo Run, 8.00 warm up, 14.00 hard, 7.00 easy, 20.00 hard, 10.00 easy, 14.00 hard, 14.50 cool down
19.98km
I went away from my usual loop at the local park today and did this run out on the road. I started shortly after 10 a.m., which meant it was hotter than when I normally run, but it will be around this time of the day I’m running for real on race day, so I reckon there’ll be no harm in doing a few more runs like this.
p.m.
Swim; 7 x 400m off 8.30, took things easy concentrating on a different aspect of my stroke every 100m, was getting 15 – 20 seconds rest each time
150m swim down
I started late, and by the time I was finished the only light was from the exit signs in the pool. Not much else to say about things.
Thursday 13th September
Cycle; 143km in 4 and a half hours
Went back to the flat road for this week’s long cycle
Four 33 minute HIM race pace efforts; 1) 36km/hr, 2) 37.8km/hr, 3) 38.2km/hr, 4) 36.5km/hr
I replaced my chain and cassette for the first time since getting the bike nearly 12 months ago. This no doubt goes some way to explain my highest average speeds for HIM efforts yet, but it felt like harder work than it should have done clocking these. I didn’t feel incredibly strong when turning the pedals and I hope to be able to go faster the next time I’m doing this.
Run; 4.50km+ in 17.11
It wasn’t possible to run on my usual loop tonight, so I plotted out an alternative. I measured it out on my scooter, which of course is not the most accurate way of measuring things but it told me this newly potted loop was 900m+.
My bike was in the local bike shop until 1 a.m. today and this meant I started my cycle later than usual. I’d only eaten breakfast at this stage and didn’t think it would be a good idea beginning a 4.5 hour cycle on just this.
I had lunch less than two hours before starting my cycle and a toilet break was forced upon me when I had 5 of 6 planned laps of my run completed. There’s not a whole lot of difference between 5 and 6, I reckoned in running fast off the bike I’d done what I’d wanted to do and after the rest saw no point in picking it back up for one more lap.
Friday 12th September
45 minutes weights
Brick; {20 minutes on turbo (medium/high gear 85rpm) & 2.08km run off 31 minutes} x 5 (less than 4.00 per lap)
Saturday 15th September
O/W swim; 1,200m
Run; 20.80km in 1.22.27 (avg. pace.58/km)
A few kids on BMXs decided to join me after my third lap. They were cutting in front of me taking corners and generally just annoying the f*ck out of me. I told them to ‘p!ss off’, they sort of half got the message, but still thought it was funny to be cycling around with me. They kept their distance, but having seeing them just in front of or just behind me was very irritating. Anger is energy and this was making me run faster than I probably should have been. I completed the first 10km in less than 39 minutes, which was probably a bit too pacey. Sort of fell off the pace from here and came in 41 seconds down on last week.
Sunday 16th September
Turbo; 10 minutes warm up, 10 minutes hard, 5 minutes easy, 20 minutes hard, 10 minutes easy, 20 minutes hard, 10 minutes easy, 10 minutes hard, 5minutes easy
Run; 5.20km 15 minutes after finishing turbo in 19.00 (avg. speed < 3.40/km)
10 seconds faster than my previous best! More of the same please. It’s not how I felt after yesterday’s 20km run, but things seem to be going in the right direction.0 -
This would have been a recovery week it wasn’t for the fact that the hurling final has gone to a replay. I don’t have to report for work next Monday so I’ll be able to get to an Irish bar somewhere and watch the game next Sunday. The following Monday might be a write off, but at least I’ll be able to travel up for the weekend without it impacting too much on my serious training.
Monday 17th September
a.m.
Run; 8 minutes warm up, 2 minutes @ interval pace, 2 minutes recovery, 4 minutes @ interval pace, 2 minutes recovery, 6 minutes @ interval pace, 2 minutes recovery, 6 minutes @ interval pace, 2 minutes recovery, 6 minutes @ interval pace, 2 minutes recovery, 4 minutes @ interval pace, 2 minutes recovery, 2 minutes @ interval pace, 1.45 cool down
12.48km
Lunch break;
45 minutes weights
p.m.
Swim; 3,500m400m warm up
5 x 100m off 2.10
5 x 100m off 2.25
5 x 100m off 2.35
5 x 100m off 2.45
6 x 50m off 1.10
4 x 100m off 2.45
400m swim down
It was very easy make all of the times. I got them from an Excel sheet and need to go back and re-evaluate the P.B.s I have entered.
I was coming in on around 1.50 for nearly all the 100s, it’s nice to be swimming comfortably, but I guess I need to be working harder in the water if I hope to see bigger gains.
Tuesday 18th September
a.m.
55 minutes turbo;
10.00 warm up, 6.00 @ 85rpm, 2.00 easy, 6.00 @ 90rpm, 2.00 easy, 6.00 @ 95rpm, 2.00 easy, 6.00 @ 100rpm, 3.00 easy, 1.00 max cadence, 3.00 easy, 1.00 max cadence, 7.00 cool down
p.m.
Run; Intervals 5 x 2.08km
I forgot to bring a stopwatch and only realised when I got to where I run. I didn’t think it was worth the trouble it would have taken to go back and get it, so just did the intervals without one.
Wednesday 19th September
a.m.
Turbo; 10 minutes warm up, 10.00 20km TT effort, 8.00 easy, 8.00 20km TT effort, 6.00 easy, 6.00 20km TT effort, 4.00 easy, 4.00 20km TT effort, 2.00 easy, 2.00 20km TT effort, 10 minutes cool down
This was very much an a.m. session. I got up at 01.45 to watch Real Madrid v Manchester City and figured I may as well get some exercise in while I was up.
p.m.
Swim;400m warm up,
12 x 50m off 1.00
60 seconds rest
{50m kick with board, 50m pull, 50m catch-up, 50m full stroke} x 4, 20 seconds rest between each 50m
60 seconds rest
5 x 200m off 2.40
60 seconds rest
400m swim down
Thursday 20th September
Cycle; 4.45 hours approx. – 142.69km
30 minute warm up, {33.00 HIM effort, 27 minutes easy} X 4
HIM efforts; 1) 37.4km/hr, 2) 37.0km/hr, 3) 36.5km/hr, 4) 34.4km/hr
I was very happy with myself after finishing my first effort. The average speed for this was up on previous weeks and I saw no reason why the same wouldn’t be the case with the other three. I started to suffer during the second effort and was unable to better the average speed I maintained for the first one. This never happened before along this stretch of road and I knew the third and fourth goes would see further decreases in speed. Sure enough this is what happened, with an almost pathetic drop off when it came to the fourth effort.
I’ve been trying to think what the reasons could be for this, at the time I thought it was windier than what it has been, but then maybe I just wasn’t as strong as other weeks and that’s the only reason I noticed it. Or else maybe I just needed a recovery week and I’m not able for four weeks on the trot. I’d be happy if that was the only reason, as I’m pretty sure I won’t have to do a run of weeks like this again.
Run; 5.20km in 18.55 (avg. speed.39/km)
20 minutes after finishing cycle
I was thinking after what happened with my HIM efforts on the bike that maybe I’d be some way off the pace on the run as well. I wanted to get off to a good start to avoid this and pushed hard on the first 1.04km lap, I was happy but surprised to see a time of 3.43 on my watch when I completed the first lap. I eased up slightly then and after completing two laps in 7.30, I figured I was well on course for it may as well get the run done in under 19 minutes. I probably pushed slightly harder than I might otherwise have done, but it’s a nice round number and after the cycle earlier in the day felt it’d be good for my confidence if nothing else to just hit this time.
Friday 21st September
a.m.
45 minutes weights and core work
p.m.
21.84km in 1.26.08 (avg. speed.57/km)
I was feeling strong throughout and decided to push it out for the last kilometre. I might have to do this on race day if there are a few places at stake, and I was happy enough to run it in under 3.35.
Saturday 22nd September
Brick; {30 minutes on turbo; medium/high gear medium resistance 90 rpm & 2.08km run @.42/km off on 41 minutes} x 4
Sunday 23rd September
a.m.
Swim; 3,500m (Session courtesy of our friendly mod, just hope I did it correctly)1,000m warm up & drills
100m hard, 300m easy (100 in 1.41)
200m hard, 200m easy (200 in 3.forget)
300m hard, 100m easy (300 in 5.30)
400m hard (400 in 7.30)
100m recovery
` 8 x 50m, sprint first 25m,
400m swim down
p.m.
Turbo; 10.00 up, 5.00 hard, 2.30 recovery, 10.00 hard, 5.00 recovery, 20.00 hard, 10.00 recovery, 10.00 hard, 5.00 recovery, 5.00 hard, 12.30 cool down
Run; 5.20km in 19.56, 20 minutes after finishing turbo (avg. speed 3.50/km)
It was a significantly slower time than what I ran off the bike on the last two occasions, but I was at the end of my fourth consecutive hard week. It was almost 10p.m. when I started running, and I had mentally switched off even before beginning the run. For these reasons I’m just going to forget about the time and not worry about it.
Overall I’m quite happy with how my training is going. I was annoyed with how my long bike went this week, but that’s balanced out by the progress I’m seeing with my running. I’m not obsessing about my weight, but I am trying to slim down a bit just simply by eating less. I’ve shed a few kilos since beginning this log and my runs are more comfortable because of that.
I know it’s still early days with my swim, since deciding to put more of an effort into it, but I’m optimistic of getting back to where I was 2 years ago.0 -
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Monday 24th September
a.m.
Run; 8 minutes warm up, 1.00 @ interval pace, 1.00 easy, 2.00 @ interval pace, 1.00 easy, 4.00 @ interval pace, 2.00 easy, 4.00 @ interval pace, 2.00 easy, 4.00 @ interval pace, 2.00 easy, 2.00 @ interval pace, 1.00 easy, 1.00 @ interval pace, 1.56 cool down
p.m.
Swim; 3,600m400m warm up
4 x 100m off 1.55
200m recovery
4 x 100m off 2.05
200m recovery
4 x 100m (25 full stroke, 50m catch up, 25m full stroke) off 2.25
400m swim down
Tuesday 25th September
a.m.
Turbo; 10 minutes warm up, {0.45 hard (big ring x 14) & 0.30 recovery}x 3, {0.45 hard (big ring x 15) & 0.30 recovery}x 3, {0.45 hard (big ring x 17) & 0.30 recovery}x 3, {0.45 hard (big ring x 19) & 0.30 recovery}x 2, {0.45 hard (big ring x 17) & 0.30 recovery}x 2, 4.00 cool down
Run; 10 minutes after turbo, 3.12km in 11.26 (avg. pace.52/km)
p.m.
Swim; 3,200m400m warm up
6 x 400m off 9.40 (very easy pace, plenty of rest)
400m swim down
Wednesday 26th September
a.m.
Run; Warm up, {380m @ rep pace (avg..02/km)& 380m recovery} x 8
I was short on time and didn't bother with a cool down. My warm up was pretty short as well and I didn't have time for any drills either.
p.m.
Swim; 2,700m400m warm up
100m sprint; 1.36
100m easy
50m sprint; 0.45
50m recovery
4 x 100m off 1.55
200m recovery
4 x 100m off 2.05
200m recovery
4 x 100m(25m f/s, 50m catch up, 25m f/s) off 2.40
400m swim down
Thursday 27th September
Swim; 3,500m200m warm up
1000m steady
800m steady
600m steady
400m steady
200m steady
100m sprint (1.45)
200m cool down
Run; 10.92km
17 minutes easy, 17 minutes @ planned race pace (avg. pace.55/km), 17 minutes easy
Friday 28th September
Cycle; 90.32km
25 minutes warm up, {19.00 HIM effort, 19.00 easy} x 4, cool down
Pace for HIM efforts; 1) 37.3km/hr, 2) 36.1km/hr, 3) 37.6km/hr, 4) 37.3km/hr
Run off the bike; 3.12km in 11.09 (avg. pace.35/km)
Saturday 29th September
Brick(ish);
Turbo; 20 minutes on turbo (very easy) & 2.4km run (also very easy, didn’t bother with times or pace) x 3
Sunday 30th September
Nada0 -
Monday 1st October
I was still up in Bangkok today and hadn’t expected to get any training done. My train out of there was leaving at 22.50 and I had hoped to go to a cinema in Bangkok before going to the train station. The times of the screenings didn’t suit though and this left me with a few hours to kill. Apart from some hotels I didn’t know the location of any pools though and had to do a Google search to find one. I found out there was a 50m pool in the National Stadium, I knew exactly where this was, so I wasn’t going to have to waste any time walking around asking strangers on the street for directions.
When I got there I was informed the pool would be closing at 8.00p.m. It was around five to seven when I got into the water and to be sure of getting the work in the main sets done I cut the warm up down to 200m from 400m. Same thing happened for my cool down as well.
Swim; 2,800m200m warm upI was hoping this would be a nice comfortable effort after the kick set, but the pull buoy I was using wasn’t very big and my legs were dragging in the water. Stuck a float between my knees after 100m, but it wasn’t comfortable and the next 300m were not enjoyable. I was supposed to be finished and beginning the next set on 10.45, but this did not happen. Finished in 11.something and took a decent rest before beginning the next set of 100s.
4 x 100m (25m full stroke, 50m catch up, 25m full stroke) off 2.20
8 x 50m kick with 20 seconds rest
400m pull8 x 100m off 1.55I was just about hanging in there for these reps. After 5 I took a minute break before completing the final three reps. Came in ahead of time for numbers 6 and 7, but was a few seconds over time for number 8.4 x 100m (first 50m hard, second 50m easy) off 2.15200m swim downI was a bit disappointed with how the session went. I was annoyed with the fact I had to take the rest during the set of 100s. I had been on my feet most of the day and my legs and feet were cramping up during the session.
Tuesday 2nd October
a.m.
Bike; 31.02km
30 minutes warm up approx., 6 x 650m hill max effort (avg. 1.24), full recovery, 30 minute cycle back
Run; 15 minutes after getting off bike – 6.24km in 23.26 (avg. pace.47km)
p.m.
Swim; 3,250m400m warm up- I was aiming for 100m, but legs started seizing up and I quit. The pool I’m swimming in is too cold, and apart from riding a scooter at night time it is the end of a swim session is one of the few occasions I shiver in Thailand. I blame this for all the cramps and seizing muscles I get, because it never happens when I’m running and it’s been a long time since it last happened on the bike.
1,000m steady
800m steady
600m steady
400m steady
200m steady
50m steady
Because of my legs the way they were and the fact I hadn’t been working too hard I decided to skip the cool down.
30 minutes weights (upper & lower body only)
Wednesday 3rd October
a.m.
Turbo; 76 minutes10.00 warm up - (52 x 24 @ 90rpm)p.m.
6.00 hard & fast – (52 x 14 @ 80rpm)
4.00 easy – (52 x 21 @ 80rpm)
6.00 hard & fast – (52 x 14 @ 80rpm)
4.00 easy - (52 x 21 @ 80rpm)
6.00 hard & fast – (52 x 14 @ 80rpm)
4.00 easy - (52 x 21 @ 80rpm)
6.00 hard & fast – (52 x 14 @ 80rpm)
4.00 easy - (52 x 21 @ 80rpm)
6.00 hard & fast – (52 x 14 @ 80rpm)
4.00 easy - (52 x 21 @ 80rpm)
6.00 hard & fast – (52 x 14 @ 80rpm)
10.00 cool down
O/W swim; 1,000m
Run; Intervals
8.00 warm up, 15 minutes drills, 10 x 1.04km @ interval pace in 34.26 (avg. pace.19/km) with recovery in between, Cool down 1.04km walking
Thursday 4th October
a.m.
Turbo; 43 minutes
10.00 warm up @ 80rpm
5.00 @ 100rpm
2.00 recovery @ 80rpm
4.00 @ 110rpm
3.00 recovery @ 80rpm
3.00 @ 120rpm
2.00 recovery @ 80rpm
2.00 @ 125rpm
2.00 recovery @ 80rpm
1.00 @ 130+rpm
10.00 cool down
p.m.
Swim; 3,200m
400m warm up
8 x 100 pull of 2.20
10 x 50m kick with 20 seconds rest
6 x 100m off 2.10
4 x 50m off 0.55
I was struggling badly to make it back on 55 seconds, so took a minute rest and gave myself 1 full minute for the final 6 one hundreds in the set.
6 x 50m off 1.00
400m cool down
Tempo Run; 19.12km in 1.24.11
8.00 easy, 16.00 @ tempo pace, 6.00 easy, 20.00 @ tempo pace, 10.00 easy, 16.00 @ tempo pace, 8.11 easy
I had kept a mental note of the number of laps I covered during the hard parts, but I forgot to write them down and now I forget altogether.
Friday 5th October
a.m.
Cycle; 38.55km
Approximately 15 minutes warm up, I spent the next half hour riding on a hilly road getting out of the saddle and working hard to get up any incline that came my way. I did a U-turn after 30 minutes and did the same thing with out of the saddle efforts whilst climbing and recovering on the way down. 15 minutes cool down.
p.m.
Run; 21.84km in 1.28.12 (avg. pace <4.03/km)
Slightly slower than the last time I ran this distance, but it’s not too far off sub 4 minutes per kilometre. And with it being my third consecutive day with a hard run session, the drop off in speed is not something that concerns me greatly. Similar to last time I tried to push it for the last 1km, but just didn’t have the same speed this time and only managed to run it in 3.50.
Saturday 6th October
a.m.
45 minutes weights & core work
2,000m O/W swim
p.m.
Brick; {22 minutes turbo & 0.76km run @ interval pace off 27.00} x 4, {12 minutes turbo @ 0.76km run@ interval pace off 17.00} x 3
I was planning on doing 6 of the first block described above, but my mind went to pot, and instead of finishing the fourth turbo stint on 1.15 I finished on 1.05. I’d forgotten my swatch and was using the stopwatch on my phone and only realised my mistake when I got back on the bike for the fifth time and did the sums. I wasn’t too enthused about adding another 10 minutes onto the fifth turbo and decided to shorten the remaining times on the turbo and do an extra one.
Sunday 7th October
a.m.
Swim; 3,550m
400m warm up
750m TT effort (14.27)
100m easy
400m TT effort (7.36)
100m easy
200m TT effort (3.42)
100m easy
600m steady
400m steady
200m steady
100m steady
200m swim down
It’s been a while since I last timed myself over 750m. It was before I decided to take my swim training a little bit more seriously back on the 9th August. I did it in 15.18 that day, so it was an improvement of 51 seconds. I know I’m capable of better though and still hope to improve further. I swam the 400m and 200m at pace, as I wanted to update my best times in an Excel sheet I’m taking two of my weekly sessions from. I didn’t manage to swim the 200m any quicker than my previous best though, so just left the table as it was for that distance.
p.m.
Turbo; 4 hours 20 minutes
20 minutes warm up, 36 minutes HIM effort, 24 minutes easy, 36 minutes HIM effort, 24 minutes easy, 36 minutes HIM effort, 24 minutes easy, 36 minutes HIM effort, 24 cool down
HIM efforts were done in 52 x 21(I think) @ 85rpm on a resistance level 4 of 7 on the turbo. I’ve no more accurate way of measuring things than this, just did my best to keep the efforts consistent for each of the 4 efforts.
It’s the longest I’ve ever spent on a turbo by quite a bit. I’d much sooner have been out on the road, but because of a 4p.m. start and my reluctance to cycle in the dark over here the turbo was the best option available.
Run (10 minutes after finishing turbo); 6.24km in 23.19 (avg. pace.45/km)
After nearly 4½ hours on the turbo it was good to be out running. I wasn’t going full throttle. I’ll up the distance to for my runs off the bike to 7.28km after my next recovery week, but my runs is where I want it to be. I’ll keep giving it the same time in training as I have been, and hopefully after tapering I’ll be able to run twenty-one sub 4 minute kilometres in Phuket.0 -
seems to be all going nicely champ
" I was annoyed with the fact I had to take the rest during the set of 100s. I had been on my feet most of the day and my legs and feet were cramping up during the session. "
it was a 50m pool and as you say yourself you'd been on the feet all day and were cramping.
Also, if trying 400 and 200 efforts to update the sheet, then the idea is that these are done separately - as in during separate swim sessions. The thinking being that if you do a 400 all out, you'll be in no shape to do a 200 all out minutes later. I'd tend to agree with you though - definitely more in the tank.
Let me guess, these pools are out door ? since it's getting colder here now, talk of warm weather and out door pools are getting more important to remind us that there is some sunshine somewhere
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interested wrote: »Also, if trying 400 and 200 efforts to update the sheet, then the idea is that these are done separately - as in during separate swim sessions. The thinking being that if you do a 400 all out, you'll be in no shape to do a 200 all out minutes later. I'd tend to agree with you though - definitely more in the tank.
Thanks for the vote of confidence, I'm just hoping I haven't left it too late.
I'll test myself over 200 another day so and see how I go.interested wrote: »Let me guess, these pools are out door ? since it's getting colder here now, talk of warm weather and out door pools are getting more important to remind us that there is some sunshine somewhere
They're outdoor alright, thankfully one of the pools I used is covered. Otherwise I need to use sunscreen just to swim. My shoulders don't stand up to well to the Thai sun during a 3,000m session. There are pros and cons to wherever you might live in the world.0 -
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Conor Yummy Tailpipe wrote: »You seem to have very good running pace Z. Where would 4min & 3:30min km pace sit in your range as on paper withouth knowing your easy/steady/hard zones it looks like you are hitting every session hard with very little on recovery or easy sessions.
As you know my training is not all that scientific, so I can't tell you my HR% for what 4.00 or 3.30 pace would be, but just to answer it simply. 3.30 pace for me would be hard, anything below that such as the interval session you can see on Wednesday of last week would be very hard. I never trained specifically for shorter distance events, (5km, 10km maybe not short, but shorter for me personally), so I'm not exactly sure how long I could sustain this pace for.
At 4.00 pace I know I'm working, but I would still call it a comfortable-ish pace. After over a year of warm weather training in Thailand, I'd be very confident of being able to hold this pace for a straight out half marathon in most climates. Climbing off the bike and facing into the distance in Phuket might be a bit trickier, but I'll keep training with this pace in mind.
I'll give you stats from a marathon and half marathon just to give you a better idea. They are three years old now, but I feel after 6 months of consistent training I'm not too far off this level at the minute.
For the half I managed to run it at an average pace of.48/km.
The marathon almost 4 weeks later was ran at an average pace of <4.03.
You're right with your final point, yes most, if not all of my run sessions are hard. If I was training for a marathon I would certainly include some easy recovery runs, but with bike and swim training to juggle as well I don't think I have the time for them.
It's only three full on run sessions a week and it's still comparatively small mileage compared to someone training for a marathon or even an IM. I'd back off if I felt a serious and in-explainable drop off in performance, but so far I don't feel the need for recovery runs. This approach delivered for me in Challenge Copenhagen two years ago, and I see no reason why it won't work again.
If I want a recovery session I'll just do a swim, think the benefits to this are two fold, in that I get in a recovery session and some practice at what is by far my weakest discipline.0 -
Monday 8th October
a.m.
Turbo; 84 minutes10.00 warm up
3.00 – 80rpm, 52 x 15, resistance 6/7 on turbo
1.30 – recovery
1.30 - 80rpm, 52 x 15, resistance 6/7 on turbo
0.45 - recovery
1.30 - 80rpm, 52 x 15, resistance 6/7 on turbo
0.45 - recovery
0.45 - 80rpm, 52 x 15, resistance 6/7 on turbo
0.25 - recovery
0.45 - 80rpm, 52 x 15, resistance 6/7 on turbo
5.05 easy
3.00 – 80rpm, 52 x 15, resistance 6/7 on turbo
1.30 – recovery
1.30 - 80rpm, 52 x 15, resistance 6/7 on turbo
0.45 - recovery
1.30 - 80rpm, 52 x 15, resistance 6/7 on turbo
0.45 - recovery
0.45 - 80rpm, 52 x 15, resistance 6/7 on turbo
0.25 - recovery
0.45 - 80rpm, 52 x 15, resistance 6/7 on turbo
10.05 easy
3.00 – 80rpm, 52 x 15, resistance 6/7 on turbo
1.30 – recovery
1.30 - 80rpm, 52 x 15, resistance 6/7 on turbo
0.45 - recovery
1.30 - 80rpm, 52 x 15, resistance 6/7 on turbo
0.45 - recovery
0.45 - 80rpm, 52 x 15, resistance 6/7 on turbo
0.25 - recovery
0.45 - 80rpm, 52 x 15, resistance 6/7 on turbo
5.05 easy
3.00 – 80rpm, 52 x 15, resistance 6/7 on turbo
1.30 – recovery
1.30 - 80rpm, 52 x 15, resistance 6/7 on turbo
0.45 - recovery
1.30 - 80rpm, 52 x 15, resistance 6/7 on turbo
0.45 - recovery
0.45 - 80rpm, 52 x 15, resistance 6/7 on turbo
0.25 - recovery
0.45 - 80rpm, 52 x 15, resistance 6/7 on turbo
10.05 cool down
p.m.
Tempo Run; 15.60km in 1.06.24
10.00 warm up, 1.00 @ interval pace, 1.00 recovery, 2.00 @ interval pace, 1.00 recovery, 3.00 @ interval pace, 1.00 recovery, 4.00 @ interval pace, 2.00 recovery, 5.00 @ interval pace, 2.00 recovery, 6.00 @ interval pace, 2.00 recovery, 5.00 @ interval pace, 2.00 recovery, 4.00 @ interval pace, 2.00 recovery, 3.00 @ interval pace, 1.00 recovery, 2.00 @ interval pace, 1.00 recovery, 1.00 @ interval pace, 5.24 cool down,
Tuesday 9th October
a.m.
Turbo; 2 hours 18 minutes10.00 warm up
(6.00-52x17 @ 82 rpm, resistance 5/7 on turbo & 2.00 easy) x 2
(12.00-52x17 @ 82 rpm, resistance 5/7 on turbo & 4.00 easy) x 2
(20.00-52x17 @ 82 rpm, resistance 5/7 on turbo & 7.00 easy) x 1
(12.00-52x17 @ 82 rpm, resistance 5/7 on turbo & 4.00 easy) x 2
(6.00-52x17 @ 82 rpm, resistance 5/7 on turbo & 2.00 easy) x 2
5.00 cool down
Run off the bike(ish); 6.24km in 23.54 (avg. pace.50/km)
The battery in my scooter was dead and because I’ve to ride to the place I run, it caused an unexpected delay between finishing the turbo session and beginning the run. Over 30 minutes had elapsed before I was out running. I started the run at 12.10 and the heat from the midday sun was pretty intense. It was a 6 lap affair and while the times for laps 1 and 2 were within one second of each other, laps 3 and 4 were both over six seconds slower than the first two efforts. I didn’t have a huge lot in reserve, but I found enough to pick up the pace for the final two laps and keep the average per lap below 4 minutes.
p.m.
Swim; 3,300m400m warm up
4 x 100m (25 f/s, 25 kick, 25 catch up, 25 f/s) off 2.25
2 x 400m off 9.05
6 x 200m off 4.20
6 x 50m off 1.05
200m swim down
30 minutes weights; Upper and lower body
Wednesday 10th October
a.m.
2,000m O/W swim
p.m.
Run; Approx 20km in 1.22.07
I ventured away from my usual 1.04km loop for this week’s longish run. The road I was running on was quiet hilly, so my average speed was a bit down. The run in Phuket is flat, but figure there’s no harm in tackling undulating terrain every now and again.
I’ve grown accustomed to the more than an hour long lap after lap nature of my usual weekly run and it was great to be out on the road just running and appreciating the changing scenery with each step.
Turbo; 30 minutes
Very easy gear, just gently turning the pedals.
Thursday 11th October
a.m.
O/W swim; 1,800m
p.m.
Turbo; 1 hour 30 minutes4.00 – 90rpm, small ring, resistance 1/7
3.00 - 95rpm, small ring, resistance 1/7
2.00 – 100rpm, small ring, resistance 2/7
6.00 - 90rpm, small ringx21, resistance 4/7
4.00 - 90rpm, small ringx20, resistance 5/7
2.00 - 90rpm, small ringx21, resistance 6/7
5.00 - 90rpm, small ringx21, resistance 3/7
4.00 - 90rpm, small ringx20, resistance 4/7
2.00 - 70rpm, big ringx15, resistance 5/7
6.00 - 90rpm, small ringx21, resistance 6/7
4.00 - 90rpm, small ringx20, resistance 3/7
2.00 - 70rpm, big ringx15, resistance 5/7
6.00 - 90rpm, small ringx21, resistance 7/7
4.00 - 90rpm, small ringx20, resistance 3/7
2.00 - 70rpm, big ringx15, resistance 4/7
6.00 - 90rpm, small ringx21, resistance 5/7
4.00 - 90rpm, small ringx20, resistance 6/7
2.00 - 70rpm, big ringx15, resistance 3/7
6.00 - 90rpm, small ringx21, resistance 5/7
4.00 - 90rpm, small ringx20, resistance 7/7
2.00 - 70rpm, big ringx15, resistance 1/7
5.00 - 90rpm, small ring, resistance 3/7
5.00 – 90 rpm, small ring, resistance 2/7
Run (10 minutes after turbo); 6.24km in 23.39 (avg. pace.48/km)
Friday 12th October
a.m. into p.m.
Turbo; 4 hours 20 minutes
20 minutes warm up, 36 minutes HIM effort, 24 minutes easy, 36 minutes HIM effort, 24 minutes easy, 36 minutes HIM effort, 24 minutes easy, 36 minutes HIM effort, 24 cool down
HIM efforts were done in 52 x 19 @ 80rpm on a resistance level 4 of 7
Run 20 minutes after finishing turbo; 6.24km in 22.52 (avg. pace.40/km)
It as 2p.m. when I started the run and it was bloody. There weren’t any clouds in the sky and the heat from the sun was pretty intense. I felt good at the start though and after finishing my first 1.04km lap in 3.51 I knew that today getting the time under 23 minutes was on. I was pushing hard and was nearly at my limits. There were times I felt like collapsing on the final two laps and was sort of wishing for this as it would have given me a legitimate excuse to stop. I finished the run in 2.52, but at that point I was too exhausted to care about bringing the run home in less than 23 minutes. Straight after finishing I sought out the shade of the nearest tree and sat here for 20 minutes before I felt okay enough to ride my scooter home.
I weighed myself after the run and it showed me to be 68kg. I’m in or around 72kg these days and I can’t honestly remember the last time I saw that my weight was so low, possibly back in secondary school. I’m not sure if that’s a good thing or a bad thing, but I feel strong most of the time, so I’ll just continue doing what I’m doing.
p.m.
30 minutes weights, Upper & Lower body
Saturday 13th October
a.m.
O/W swim 1,900m
p.m.
Run; Intervals 24.58 – 13.88km
Warm up - 1.52km jog & 15 minutes drills, 10 x 760m @ interval pace (avg. pace.18/km) with recovery in between, cool down - 0.76km jog & 0.76km walking
This is only 1 second per kilometre quicker than the pace I ran ten 1.04km loops in last week. I wasn’t aware of this at the time, but I would have expected before the session that I would have been able to run them a few more seconds quicker per kilometre than this.
Sunday 14th October
a.m.
Swim; 3,100m400m warm up
5 x 100m off 1.55
100m recovery
5 x 100m off 2.05
100m recovery
5 x 100m off 1.55
100m recovery
5 x 100m off 2.15
400m swim down
I was a bit worried I’d struggle with the second set of 100s off 1.55, but happily I hit all the times throughout the session.
p.m.
Turbo; 63 minutes
10.00 warm up, {1.40 – (52x13, resistance 7/7, 66rpm) & 2.20 – (52x24, resistance 3/7, rpm 80rpm)} x 12, 5 cool down
The session was intended to replicate a set of hill intervals.
Run 10 minutes after turbo; 6.24km in 23.47 (avg. pace.50/km)
It’s usually late on a Sunday evening when I get out for this run and I wouldn’t be as gung-ho as other days. I was holding back a little bit, it’s hard to work out the exact pace as a minutes per kilometre ratio in the middle of this run, but I knew from the time it was taking me to complete each 1.04km lap that I was well under 4 minutes per km. I was happy enough with this pace and didn’t feel the need to push things any more than necessary.0 -
I was unsure starting off the week whether to use this as a recovery week and get in a four day scuba diving trip or leave it till next week. Booking this scuba diving trip was not as easy as I thought it was going to be, but anyway I decided to drop the weights and put the focus on speed during the first few days. If it did turn out to be a recovery week, which it didn’t, at least the volume would have been cut down with this approach.
Monday 15th October
a.m.O/W swim; 2,000mp.m.
Brick;(10 minutes on turbo & 0.76km run off 15.00) x 8Didn’t make a note of the gearing or rpm, but with speed in my mind I went for high revs in a high gear on the bike. It was a shorter loop than I usually run and attacked this flat out.
Tuesday 15th October
Swim; 2,800m400m warm up
200m kick & 200m pull
100m hard & 300m easy
200m hard & 200m easy
300m hard & 100m easy
400m hard (7.38)
400m swim down
Run; 14.56km8.00 warm up, (3.00 @ interval pace & 1.00 recovery) x 3, (6.00 @ interval pace & 2.00 recovery) x 3, (3.00 @ interval pace & 1.00 recovery) x 3, 4.28 cool downI’m just estimating this off my stopwatch and making a mental note of how long it took me to complete each lap, the sections at interval pace were being done at.40/km.
Wednesday 17th October
a.m.
Turbo; 1 hour 50 minutes10.00 warm up
4.00 hard – (52 x 13 @ 63rpm, resistance 5/7)
1.30 recovery
4.00 hard – (52 x 14 @ 66rpm, resistance 5/7)
1.30 recovery
8.00 hard – (52 x 15 @ 70rpm, resistance 5/7)
3.00 recovery
8.00 hard & fast – (52 x 17 @ 78rpm, resistance 5/7)
3.00 recovery
16.00 hard & fast – (52 x 19 @ 84rpm, resistance 5/7)
6.00 recovery
8.00 hard & fast – (52 x 17 @ 77rpm, resistance 5/7)
3.00 recovery
8.00 hard – (52 x 15 @ 71rpm, resistance 5/7)
3.00 recovery
4.00 hard – (52 x 14 @ 67rpm, resistance 5/7)
1.30 recovery
4.00 hard – (52 x 13 @ 63rpm, resistance 5/7)
13.30 cool down
p.m.
Swim;800m O/WRun;
5km TT2km warm up, 15 minutes drills & stretching, 5.20km in 18.07 (avg. speed.30/km), cool down - 1km walking & 1km jogging
There was a soccer match in the park I use for my runs and a lot of traffic on the route I usually use. The distance was not measured with a Jones’s counter, so no doubt there is some margin of error, but 5.2km is the best estimate I can make, so I’ll log it as this. Considering where it fell in my training I’m happy with the speed I maintained, but won’t get too carried away as it’s not an accurately measured course.
I’ll do the same distance over the same loop again during my taper and see if any further progress has been made.
Thursday 18th October
Run;21.84km in 1.27.13 (<4.00/km)
I pushed it out for the final two laps this week which were ran at.49/km and .44/km. I found it harder to hit a comfortable pace today, and if it weren’t for the final two laps the average pace would have been the wrong side of 4 minutes per kilometre.
Friday 19th October
I don’t know how important this information is, but my back 28mm tyre was ripped while out in the bike last week. I have 23mm tyres which I want to save for race day. I’ve ordered a replacement and while I’m waiting I’ve been doing all my biking on my turbo. It was going to be very difficult to gauge today’s efforts on the turbo though and the turbo can be boring as f*ck. So I took to the road for today’s cycle. As regards tyres I was using, I had a 28mm front and 23mm rear.
Cycle; Intervals{3x200m out of saddle max effort , 2x500m out of saddle 95% effort, 1.5km @ 10km TT effort} x 2
I took 200m recovery after the 200m efforts, and 500m after the 500s. After the first 1.5km effort, I turned around and cycled back, at an easy pace, to the same spot where I began the first set of intervals to start the second set.
Because I was out of the saddle and on the drops for the 200m and 500m efforts, my shadow was obscuring the cycle computer and I wasn’t able to accurately read the average speed for these stints. I was on my tri-bars for the 1.5km stretches though and once hit speed I was cruising at 46km/hr. I’d usually be very happy with such figures, but I had a tailwind both times and don’t want to get too carried away.
Tempo Run;
16.64km in 1.14.428.00 warm up, 7.00 hard, 3.00 easy, 7.00 hard, 3.00 easy, 9.00 hard, 5.00 easy, 9.00 hard, 5.00 easy, 7.00 hard, 3.00 easy, 9.00 hard, 1.42 cool down
Saturday 20th October
a.m. into p.m.
Turbo;
4 hours 20 minutes20 minutes warm up, 40 minutes HIM effort, 20 minutes easy, 40 minutes HIM effort, 20 minutes easy, 40 minutes HIM effort, 20 minutes easy, 40 minutes HIM effort, 20 cool down
HIM efforts were done in 52 x 19 @ 82rpm on a resistance level 4 of 7
Run 20 minutes after finishing turbo; 7.28km in 28.24 (avg. pace.55/km)
It was significantly slower than the pace I ran last week off my long bike, but I’d added an extra 1.04km lap to the run and my HIM efforts on the bike were all lengthened by 4 minutes. For these two reasons and remembering how I felt after finishing last week’s run I wasn’t pushing as hard. Pace was still under 4.00/km and I’m not going to be disappointed when I can hold this.
Sunday 21st October
a.m.
Swim; 4,000m400m warm upI was aiming for 1.55, but it just wasn’t happening today. Even 2.00 was a struggle.
10 x 200m pull off 5.00
6 x 100m off 2.0012 x 50m (alternating kick & f/s, took 10 seconds after each 50)
400m swim down
p.m.
Run;hill reps 375m (elevation gain of 75m) x 10 (Average of 2.19 per rep)
I did a similar session two weeks into my log, it was tough then and it was still tough today. I used the same road as the last time. I used a lamp post as my finishing point the last time and this time I ran to the next lamp post up the hill, which added about 15m to the interval. Margins of difference are tiny between average speed of session 11 weeks ago and session today.0 -
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Monday 29th October
Swim; 3,500m400m warm up
5 x 100m off 1.55
5 x 100m off 2.05
5 x 100m off 2.15
5 x 100m off 2.25
6 x 50m recovery
4 x 100m off 2.25
400m cool down
Run; Intervals1 x 2.08km @ interval pace (7.28, avg. pace.36/km), 2 x 1.04km @ interval pace (3.33 & 3.35, avg. pace .24/km & .27/km), 1 x2.08km @ interval pace (7.18, avg. pace .31/km), 2 x 1.04km @ interval pace (3.35 & 3.32, avg. pace .27/km & .24/km), 1 x 2.08km @ interval pace (7.14, avg. pace .29/km)
Tuesday 30th October
a.m.
45 minutes weights & core
p.m.
Turbo; 4 hours 30 minutes20 minutes warm up, 48 minutes HIM effort, 12 minutes easy, 48 minutes HIM effort, 12 minutes easy, 48 minutes HIM effort, 12 minutes easy, 48 minutes HIM effort, 22 cool down
I started off the HIM efforts in 52 x 19 on a resistance level 4 of 7. I held 84rpm for first effort, then 81rpm for 2nd effort. My rpm dropped to 76rpm for the third effort. My calves were cramping and I changed to 52 x 21. My rpm rose to 80, but claves were still sporadically seizing up. I got off the turbo regularly to stretch them out. The fourth effort was also completed in a gear of 52 x 21, and I managed to hold 80 rpm. Calves were still causing me trouble and the session was interrupted several times to stretch them out.
I had planned on doing a run off the bike once I finished the turbo, but because of the trouble me calves were causing me I thought it would be wiser not to.
Wednesday 31st October
Swim; 3,300m400m warm-up
6 x 50m kick, 15 seconds rest
3 x 100m pull, 20 seconds rest
400m (100 hard, 300 easy)
400m (200 hard, 200 easy)
400m (300 hard, 100 easy)
400m hard
100m recovery
4 x 50m (25m sprint, 25m easy) off 1.10
400m swim down
Run; 15.60km in 1.06.098.00 warm up, 2.00 @ interval pace, 1.00 recovery, 2.00 @ interval pace, 1.00 recovery, 3.00 @ interval pace, 1.00 recovery, 5.00 @ interval pace, 2.00 recovery, 5.00 @ interval pace, 2.00 recovery, 6.00 @ interval pace, 2.00 recovery, 5.00 @ interval pace, 2.00 recovery, 5.00 @ interval pace, 2.00 recovery, 3.00 @ interval pace, 1.00 recovery, 2.00 @ interval pace, 1.00 recovery, 2.00 @ interval pace, 3.09 cool down
Thursday 1st November
Turbo; 2 hours 30 minutes10.00 warm up
6.00-52x17 @ 83 rpm, resistance 5/7 on turbo & 2.00 easy
8.00-52x17 @ 82 rpm, resistance 5/7 on turbo & 3.00 easy
12.00-52x17 @ 81 rpm, resistance 5/7 on turbo & 4.00 easy
14.00-52x17 @ 80 rpm, resistance 5/7 on turbo & 5.00 easy
20.00-52x17 @ 78 rpm, resistance 5/7 on turbo & 7.00 easy
14.00-52x17 @ 78 rpm, resistance 5/7 on turbo & 5.00 easy
12.00-52x17 @ 76 rpm, resistance 5/7 on turbo & 4.00 easy
8.00-52x17 @ 76 rpm, resistance 5/7 on turbo & 3.00 easy
6.00-52x17 @ 78 rpm, resistance 5/7 on turbo & 2.00 easy
5.00 cool down
As can be seen from my ever decreasing rpm I didn’t have so much in me today. I was sort of worried about things as after a week off I would have expected to be feeling stronger doing the sessions, but the opposite is the case.
Run off the bike;7.28km in 29.15 (avg. pace <4.02/km)Similar to the turbo before it this run was not a boost for my confidence. My legs felt heavy on the first lap of this seven lap run and I completed it in just over 4 minutes. I thought my legs would have loosened out after this and that the remaining laps would be easier. I just couldn’t push hard today though and unfortunately this was not the case. I finished up feeling rather dejected with my average pace over 4.00/km.
45 minutes weights & core work
Friday 2nd November
Swim; 3,600m400m warm upRun;
4 x 400m off 9.35
4 x 200m off 4.35
4 x 100m off 2.05
400m swim down21.84km in 1.26.23 (avg. pace.58/km)
I was worried beginning this run about how it was going to go. My legs were stiff and arms were heavy starting off. It could have been all in my head, as I was happy with the times I completed the first 7 or 8 laps in, and it became less of a problem. I finished with an average pace of less than 4 minutes per kilometre.
Saturday 3rd November
Swim; 4,200m400m warm upThis was slower than I was expecting, I would love to think I swam an extra 50m, but that would have been a lot faster than I was expecting, so I’ll have to log it as 14.29 until the next time.
50m easy
750m TT in 14.294 x 400m untimed
4 x 200m untimed
4 x 100m untimed
200m breast stroke
Turbo; 56 minutes8.00 warm up
{2.00 @ 90rpm & 2.00 @ 100rpm}x 5
{2.00 @ 92rpm & 2.00 @ 105rpm}x 7
I didn’t worry about the gearing and just went into whatever gear allowed me spin at the revs above.
Run off bike;7.28km in 26.25 (avg. pace.38/km)
I felt had a point to prove after the debacle that was my run off the bike on Thursday. I felt good starting off and I held a consistent pace throughout. I was very happy with the time I clocked. It helped that the turbo session before the run wasn’t as taxing on the legs as a session I usually do, but it has restored my confidence in my running after suffering through the same distance on Thursday.
Sunday 4th November
Brick;{24 minutes turbo & 2.16km run off 37.00} x 5I had someone visit about half way through the third set and took about an hour’s break before I was back on the turbo and able to finish off the set.
Swim;1,000m O/W0 -
Things look a little off between Mon & Fri, did you come down with anything? Cramps on the long turbo may have been down to a bug in your system or dehydration
I know if i am on the turbo for more than 3 hrs i need to ensure i am getting enough fluids in. 0 -
Conor Yummy Tailpipe wrote: »Things look a little off between Mon & Fri,
Is this the swim numbers you have in mind when you ask me this?
9.35 gives me a lot of rest alright. I'm taking the sessions from an Excel Sheet and I've no doubt my 400m PB could be improved, but I've just never found the time in any of the sessions over the last few weeks to time myself over the distance.
I'm probably being too blasé about things, but I'm just copying the sessions from the Excel sheet and I'm glad of the easier ones when they arise.Conor Yummy Tailpipe wrote: »did you come down with anything? Cramps on the long turbo may have been down to a bug in your system or dehydration I know if i am on the turbo for more than 3 hrs i need to ensure i am getting enough fluids in.
No, I didn't come down with anything. I feel like I haven't been getting enough sleep, you could be right about my fluid intake as well. It's something I'll keep in mind.0 -
Where did you go for the scuba diving? I got my Open water license just outside Pattaya
It thought it was grand at the time but I went diving in the Red sea a year or two later and I couldn't believe the difference in visibility sealife and coral0 -
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Where did you go for the scuba diving? I got my Open water license just outside Pattaya
It thought it was grand at the time but I went diving in the Red sea a year or two later and I couldn't believe the difference in visibility sealife and coral
I went to Koh Tao, it's my second time diving there. I would have preferred to have gone somewhere else, but Koh Tao is close to where I live and it's cheap to dive there. It's nice, but not the most spectacular place I've ever dived.
I've never been to The Red Sea, but I heard from other people it is great. Maybe some day I'll get to that part of the world and see for myself.0 -
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I'm beginning to taper form here. I only reduced the running for this week, will continue to reduce the run and begin reducing the cycling next week and will only start to taper my swim one week out from the race.
Monday 12th November
Swim; 3,000m400m warm up
8 x 100m pull
10 x 50m kick
6 x 100m off 2.15
10 x 50m off 1.05
200m swim down
Run; 15.94km in 1.08.0010.00 warm up, 12.00 @ tempo pace, 6.00 easy, 12.00 @ tempo pace, 6.00 easy, 12.00 @ tempo pace, 10.00 cool down
Tuesday 13th November
Run; 11.24km8.00 warm up, 2.00 @ interval pace, 1.00 recovery, 2.00 @ interval pace, 1.00 recovery, 3.00 @ interval pace, 1.00 recovery, 3.00 @ interval pace, 1.00 recovery, 4.00 @ interval pace, 2.00 recovery, 3.00 @ interval pace, 1.00 recovery, 3.00 @ interval pace, 1.00 recovery, 2.00 @ interval pace, 1.00 recovery, 2.00 @ interval pace, 8.00 cool down30 minutes weights upper & lower body
Turbo; 2 hours 30 minutes10.00 warm upI’m still fading in the later stages of some cycling sessions. There’s different reasons I could give, but with it getting closer and closer to race day I’d prefer if it was not happening.
6.00-52x17 @ 80 rpm, resistance 5/7 on turbo & 2.00 easy
8.00-52x17 @ 80 rpm, resistance 5/7 on turbo & 3.00 easy
12.00-52x17 @ 81 rpm, resistance 5/7 on turbo & 4.00 easy
14.00-52x17 @ 79 rpm, resistance 5/7 on turbo & 5.00 easy
20.00-52x17 @ 78 rpm, resistance 5/7 on turbo & 7.00 easy
14.00-52x17 @ 78 rpm, resistance 5/7 on turbo & 5.00 easy
12.00-52x17 @ 78 rpm, resistance 5/7 on turbo & 4.00 easy
8.00-52x17 @ 77 rpm, resistance 5/7 on turbo & 3.00 easy
6.00-52x17 @ 79 rpm, resistance 5/7 on turbo & 2.00 easy
5.00 cool down
Wednesday 14th November
Swim; 3,300m400m warm up
4 x 100m off 2.25 (25 f/s, 25 kick (no board), 25 catch up, 25 swim)
2 x 400m off 8.40
6 x 200m off 2.15
6 x 50m off 1.05
200m swim down
Cycle; IntervalsWarm up, {200m @ max speed, 400m recovery, 500m @ max speed, 1km recovery, 1.5km @ 10k TT pace} x 3, Cool downI did the main set in the same direction along the same stretch of road each of the three times. After completing the first two sets, I turned around and cycled back to the same spot to begin the next set getting a full recovery each time. There was a slight incline and whatever wind there was, not particularly forceful, was against me. I’ve no record of the speeds I hit during the hard parts, but just doing them is the main thing.
Run off the bike;4.28km in 15.49 (avg. pace.42/km)
Having entered into my taper this week, I reduced the run off the bike in line with the reductions I’ve made to my other runs.
Thursday 15th November
Cycle; 151.42km in 5 hours approximately30.00 warm up, {48.00 HIM effort & 12.00 recovery) x 3, 30.00 HIM effort, 1 hour easy cycle homeHIM efforts; 1) 37.1km/hr, 2) 35.5km/hr, 3) 35.7km/hr & 4) 34.5km/hr
I got a puncture 30 minutes into my final HIM effort, which like the rest of them was supposed to be 48 minutes long. The fastest part of the road was still to come in those final 18 minutes, and I probably would have finished with an average speed of 35.?km/hr. I was fading though and even this would have been a long way off the average speed of my first effort. Just like the 2 and a half hour turbo earlier in the week, the falling numbers is a cause for concern.
I’d only inflated the replacement tube with a hand pump and the pressure in the tyre was nowhere near its max. I could have tried pushing hard to finish off the 48 minutes split, but I’m not sure how wise it would have been to be going all out on a partly inflated tyre. I’d taken a long break anyway and I would have only been back on the bike flogging a dead horse had I pushed hard. Instead I chose to ease up and pay greater attention to where I was cycling.
Run; off the bike4.28km in 17.06 (avg. speed <4.00km/hr)
Friday 16th November
Run; Intervals on treadmill10.00 warm up @ 10.5km/hr, {3.45 @ 15.5km/hr & 1.30 @ 11.00km/hr} x 2, {3.45 @ 16.0km/hr & 1.30 @ 11.00km/hr} x 4, 4.00 @ 10.00km/hr
I had to go to Bangkok to meet my mother who came over to visit for a few weeks and made sure to stay in a hotel with a gym. It was the first time I’d run on a treadmill in nearly 18 months and it took a while to get re-used to. With a top speed of 18km/hour, I don’t think it was a particularly good one either. My feet were unsteady, and wasn’t 100% sure I wouldn’t break it, or it would fling me off the back. Because of these things I kept the incline at 0%. I’ve heard to set treadmills to 2% to replicate running outdoors, but it felt like much harder work than running outdoors, so I didn’t particularly worry about this advice.
Saturday 17th November
Run; treadmill 11.80km or thereabouts2.00 @ 11km/hr, 40.00 @ 14.2km/hr, 4.00 @ 14.4km/hr, 2.00 @ 14.8km/hr, 2.00 @ 16.00km/hr, 4.00 @ 10km/hr
Sunday 18th November
Swim; 3,700m400m warm up
1,000m easy
800m easy
600m easy
400m easy
200m easy
100m easy
200m breast stroke
The pool in the hotel was only 12.5m long and I didn’t bother getting into it even once over my three days in the hotel. Instead I went to a 50m pool in Bangkok and swam there. It was a very easy session, but I was still suffering from cramps and had to get out of the water a couple of times to stretch. The pool had a constant depth of 2 metres and it wasn’t possible to stand up, whether this contributed to the cramps or not I do not know.0 -
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What will be a good result for me in Phuket, I cannot truthfully answer that just yet. I’ll wait and see how the training goes over the four months and make a prediction closer to the date.
Is it time yet to make that call
Whats the standard like from previous years, due to the Ironman charges I assume it has a large amount of foreign triathletes, Japan, Australia perhaps?
Are you going for a Vegas slot or are you bothered?0 -
Is it time yet to make that call
I guess with the race less than a week and a half away, it is time to make the call.
I've mentioned it a fair few times throughout the log that I'm hoping to run sub 4 minutes per kilometre pace, I expect it to be hot, but I'll stick with that and make a bold prediction of a 1.24 half marathon.
My swim has not come on as much as I hoped it would over the last few months and I think I'd be happy if I was on my bike less than 38 minutes after the gun going off.
The bike is trickier to predict as it's fairly technical in places and has a lot of climbing. Plus there's two occasions during the cycle leg we're going to have to dismount, to cross over a pedestrian bridge. That won't do much for momentum, the organisers say this is one of the most enjoyable parts of the cycle, which sounds like BS and they're just too lazy to find an alternative route.
I'll hold off till Monday/Tuesday on making a final prediction, when I'll update the 2012 HIM roll call.Whats the standard like from previous years, due to the Ironman charges I assume it has a large amount of foreign triathletes, Japan, Australia perhaps?
Times seem a small bit slower than other HIMs, could be wrong but I think this is due to the course rather than a significantly weaker field.
There are a few Aussies on the results sheet alright, but the race seems to attract competitors from across the globe. There's a significant expat community in this part of the world, so the majority probably travel from nearby rather than their home countries.Are you going for a Vegas slot or are you bothered?
I've thought about it, but to be honest I still think I'm a little bit off being good enough just now. A non wetsuit swim is going to make it that bit more difficult for me as well.
Vegas was never a race I ever considered a must do, and I didn't give it any thought until I'd registered for this HIM. It'd be fantastic to race in a World Championship Race, but personally it just doesn't have the allure of Kona.
Plus I'm not sure where my vagabond style life will take me next year, so don't know how much time I'd be able to devote to the training required.
Having said all that though if I did manage to get a time good enough to qualify it would be very tempting to accept.0 -
Monday 19th November
I was still stuck in the hotel in Bangkok this morning, and with Bangkok not being an ideal city to run in it was back to the treadmill for one final session before checkout.
Run; Intervals on Treadmill; 8.70kmMain set was {2.15 @ 16.8km/hr & 1.45 @ 10.5km/hr} x 6
Tuesday 20th November
Swim; 3,100m400m warm upI was wearing a compression top to protect against the sun. It’s been used a lot over the last month and no longer tightly clings to the body. It was creating a lot a drag and I was finding it a struggle to hit 1.55. The sun was not breaking through the clouds today and the chances of getting burnt were less, so I took it off after the first 5 reps of 100m. It was much easier to come in on time after this and finished off the session without any further problems.
5 x 100m off 1.55100m recovery
5 x 100m off 2.05
100m recovery
5 x 100m off 1.55
100m recovery
5 x 100m off .215
400m cool down
Bike; Turbo 40 minutes10.00 warm up, {0.30 @ 52x12 & Resistance 7/7, 1.00 recovery, 1.00 @ 52x13 & Resistance 7/7, 2.00 recovery, 3.00 @ 52x12 & Resistance 6/7}, 7.30 recovery, {0.30 @ 52x12 & Resistance 7/7, 1.00 recovery, 1.00 @ 52x13 & Resistance 7/7, 2.00 recovery, 3.00 @ 52x12 & Resistance 6/7}, 7.30 cool down
Run off bike;
3.12km in 11.45 (avg. speed.46/km)
Wednesday 21st November
Run; 8.86km in 44.0010.00 warm up, 6.00 @ tempo pace, 3.00 easy, 6.00 @ tempo pace, 3.00 easy, 6.00 @ tempo pace, 10.00 cool down
Swim; 3,900m400m warm up
8 x 50m kick
4 x 50m sculling
4 x 200m pull off 4.20
400m (100 hard, 300 easy)
400m (200 hard, 200 easy)
400m (300 hard, 100 easy)
400m hard
100m recovery
8 x 50m off 1.10 (25m sprint, 25 easy)
400m cool down
Turbo; 1 hours 34 minutes10.00 warm up
3.00-52x17 @ 81 rpm, resistance 5/7 on turbo & 1.00 easy
5.00-52x17 @ 83 rpm, resistance 5/7 on turbo & 2.00 easy
8.00-52x17 @ 84 rpm, resistance 5/7 on turbo & 3.00 easy
8.00-52x17 @ 84 rpm, resistance 5/7 on turbo & 3.00 easy
12.00-52x17 @ 83 rpm, resistance 5/7 on turbo & 4.00 easy
8.00-52x17 @ 84 rpm, resistance 5/7 on turbo & 3.00 easy
8.00-52x17 @ 82 rpm, resistance 5/7 on turbo & 3.00 easy
5.00-52x17 @ 83 rpm, resistance 5/7 on turbo & 2.00 easy
3.00-52x17 @ 82 rpm, resistance 5/7 on turbo & 1.00 easy
4.00 cool down
Thursday 22nd November
Swim; 4,000m400m warm up
10 x 200m pull off 4.20
6 x 100m off 1.55
12 x 50m (alternate 50 kick & 50 f/s) with 10 seconds rest
400m swim down
Brick:{14.30 turbo resistance 4/7, 52 x 21, 90 rpm & 1.04km run} x 5
Friday 23rd November
45 minutes weights & core work
Turbo; 3 hours 10 minutes20.00 warm up,
28.00 80 rpm, 52 x 17, resistance 4/7
12.00 recovery
28.00 81 rpm, 52 x 17, resistance 4/7
12.00 recovery
28.00 81 rpm, 52 x 17, resistance 4/7
12.00 recovery
28.00 79 rpm, 52 x 17, resistance 4/7
22.00 cool down
Run off bike;3.12km in 11.31 (avg. speed.42/km)
Saturday 24th November
Swim; 15 minutes - O/W
Sunday 25th November
Run; Approximately 7km
This was an out and back affair, I ran the first half in 16.30. Then I upped the pace and was trying to make it back before 30 minutes were up. I was only going off perceived effort and didn’t push hard enough throughout though and finished in 30.15.
Swim; 30 minutes - O/W0 -
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