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October 30 2013: Short Swim inc. 400m TT
Tuesday was a wipeout. Merciless DOMS. Plonked on the couch and watched 3 straight NFL games. Couldn't even manage a walk around the block. Yesterday I had enough mobility to get in the car and get to the pool. I had planned 2k straight and very easy but what would I gain from that? Sure, it may help the legs and I haven't swam in weeks so it was a start. I decided to step outside the comfort zone for once.
Actual:
1,600m easy with tumble turns in 29:30, pace 1:51
400m Backstroke TT in 9:10, pace 2:18
Total: 2,000m
I more or less had a lane to myself so I swam steady and relaxed. Fitness was the first issue and form the second. Both rubbish. I tumble turned throughout which was possible with the space and slow pace. I generally made a decent effort at each but they were untidy and I lose my breath easily. After 1.6km I thought I'd change it up to back stroke. I've never done more than 100m in one go so 400m was a big ask. I suck at every other stroke but I have tried back stroke a few times this year. I didn't horse into it as I didn't know if I could even complete 400m. After 200m I was wrecked and inhaling water. I never really found a rhythm but got through the 400m somehow. I felt as though I burned more energy doing the 400 than the previous 1600! I guess I can only improve
October 31 2013: Short Technical Swim
Legs are starting to come round but not to the extent that I am tempted to use them or use the roller :eek: So, I took the bag of toys to the pool and started some technique focus for the winter.
Actual:
200m easy
4*50m kick no fins
100m swim
4*50m pull buoy
100m swim
4*50m catch up single arm
100m swim
4*50m ripple drill
100m swim
4*50m paddles
100m swim
6*50m kick with fins
4*50m back stroke
4*50m breast stroke
Total: 2,400m
I'm now drawing a line under 2013. Time to plug the discipline back in and focus on 20142013
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November 6 2013: Short technical swim
200m warm up
100m hard
8*50m kick
100m swim
8*50m catch up
100m swim
8*50m pull
100m swim
8*50m single arm
100m swim
Total: 2,300m
Busy public lane. Frustration session but persisted until it was done :rolleyes:
November 7 2013: Short easy run
Straight out of the bed and out into the lashing rain. I had a short window before work travel and made use of it. Soaked! Very cold to start but once the rain blurred my vision and dripped off my chin, I found a steady beat.
6.15km in 30mins
November 8 2013: Long swim with group
4*250m
2*400m off 6:50
4*100m off 1:45
2*400m off 6:50
4*100m off 1:45
10*50m paddle & pull
10*50m kick with fins
300m race starts
100m back stroke
Total: 4,900m
Up at 0430 for a 5am start with a bunch of other lunatics. They had been at it for a few weeks so I was a blow in. Lead out for the main body of work. I had to work increasingly harder to maintain a 1:40 ish pace throughout. Enjoyed the kicking set. My shoulders were on fire after the paddles. Bought mine over 18 months ago and its just my second time using them. They are power paddles so a bit big. Good session.
November 8 2013: Short steady tempo C2 Row
30 minutes on the erg at 1:55.4/500m rating 20 strokes/minute
Tough sweaty session. Just 31m off my 30rate20 best but I was working hard at the end and just couldn't pull any harder rating 20. Takes control and focus this session. Rewarding half hour 0 -
November 11-17 2013
A few sessions to wake the body up and prepare for winter training...
Short base run HR <155
6.15km at 4:45 pace. Started too eager and soon had to rein it back. Felt positively wooden. HR shoots up just approaching an incline!
Short base run HR <155
Skipping warm up. 405 skips in 10 attempts. My goal for this little exercise is 2,000 in 10 attempts. The run was slightly better but pace 4:58 is pretty slow for base fitness. That is just currently where I am at. Just 9.42km done.
Short technical swim
400m easy warm up
10*50 kick with fins
100m swim
8*50m pull
100m swim
8*50m paddles
100m swim
8*50m catch up
100m swim
4*50m back stroke
4*50m breast stroke
2,800m total
Short base run HR >155
10.4km at 5:15 pace. Attempted a longer run but achilles felt tight. Dropped the pace and abandoned.
Long swim with group
Silly O'Clock session
1,000m easy warm up
4*750m with 1 minute rest
10*50 kick with fins and hand by side
10*50 pull & paddle
300m various cool down
Total 5,300m
I learned 2 new things to make it worth getting out of bed. Found a dead spot in my stroke and how to use the paddle for technique vs power to flush out flaws with the hand entry and catch
Medium C2 base row HR <155
An hour straight with a goal to keep the HR under 155 and pace under 2:10/500m or until I couldn't hold that pace at base HR. Just about managed to complete the hour at 2:09.7/500m for a total of 13,877m.
Overall it was a few sessions less than planned but enough to start building towards the goal 2014 platform. Just have to write down the goals next0 -
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shotgunmcos wrote: »how to use the paddle for technique vs power to flush out flaws with the hand entry and catch
This sounds interesting Mike. Care to expand on it?0 -
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November 19 2013: Medium C2 Base Row <155 HR
Woke up at 0430 and had difficulty getting back to sleep. Instead of broken sleep, which sets me off balance for the day, I got up and gear on sleepily. Cold HRM strap on, 49ers v Saints highlights on and onto the rowing ergo. Selected "re row" of the weekend's session and warmed into a steady rhythm at 19 strokes per minute. The pace boat was a shadow of my last session so I set off at the same pace with the intention again to keep the HR under 155. I thought I'd struggle but I felt quite awake and good.
I hit 30 minutes a boat length ahead of my pace boat and my HR was still in the low to mid 140s. At this point on Sunday I dropped right off from 2:08 to 2:11 pace for the rest of the session to keep it in the right zone. This time I held the pace to 50 minutes before I had to back off. Progress I log my rowing sessions on the Concept 2 website logbook. They have a challenge going for Nov 28 - Dec 24 where they will donate $0.02c to a selected Charity for every km logged and $0.04c for every km over 100,000m. Not my thing usually but a little incentive for the month to put the work in on the ergo
Total 14,101m at 2:07.6/500m, average HR 145
November 19 2013: Yoga
It was still stupidly early by the time I finished so I rolled out the mat to do some Yoga Sun Salutations. By Jesus I felt like a lump. Core gone! 30 minutes of further sweating was enough. Flexibility, although never great, was shocking too. Still, early when I finished that and showered so instead of the usual cereal or porridge and toast, I made a delicious smoothie and a couple of soft boiled eggs, yum 0 -
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The lack of regular updates to the log directly corresponds to the lack of training happening! Currently I don't just feel out of shape, I feel generally unfit
November 30 2013: Local 10k Race
I had no intention of running a race but it was for a very good cause and one of the in laws was running. This was going to give me very direct feedback as to the current state of running form. I thought it would be a good opportunity to get a 3km TT in at the start and suffer on from there. That I did. 11:45 for the first 10k. Rubbish. Heart Rate maxed. Had to slow to a very slow jog. Decided to hang on for the cousin. No sign. Lost 5 places. Picked it back up. Red lined the following 7km at a higher average HR than any other race I've done. Picked up 2 of the lost places. The last one was comical.
I could see the finish arch from about 1km down a long straight road. I slowly crept up behind a guy and sprinted passed him as a car passed me to disguise my heaving. It was approx 400m to go and I maxed out again. Had to pull up sharply to stop an asthma attack. A few gulps of air and the guy passed me again giving me a WTF look. Caught my breath and looked up, about 200m left. He was 30m in front of me and still running the same speed. I burst into another sprint for the line and passed him again. Hands on knees, again heaving. All for a 42.11!!! :mad: Slowest ever straight 10k! Yes it was a little hilly but it was a perfect day for running. Just 4 runs done in November including this one so what else could I expect :rolleyes: The only thing it proved was that holding a 180+ heart rate for 40 minutes meant I haven't lost the ability to suffer
Total: 10km in 42:11. Pace 4:13
01 December 2013: Short "Easy" Run
Felt stiff from the 10km. Legs uninterested. Still, its December and after yesterday newfound positive direction distracted the huffing and puffing. 1 run, 1 day at a time.
Total: 7.88km in 39:29. Pace 5:010 -
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December 02 2013: Short Run
A massive 8km slog around the block. Very cold to start but the laboured effort soon warmed me up. Hills annoyed me. Impossible to keep the heart rate down but I will not walk. Some day the log may return to a shadow if its former self but thats currently over the horizon. 2014 Goals to be confirmed soon and I hell bent now on A) showing up and
giving them my best shot
Total: 8.12km in 38:36. Pace 4:450 -
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shotgunmcos wrote: »December 02 2013: Short Run
A massive 8km slog around the block. Very cold to start but the laboured effort soon warmed me up. Hills annoyed me. Impossible to keep the heart rate down but I will not walk. Some day the log may return to a shadow if its former self but thats currently over the horizon. 2014 Goals to be confirmed soon and I hell bent now on A) showing up and giving them my best shot
Total: 8.12km in 38:36. Pace 4:45
Whoop whoop!!!!
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December 04 2013: Short Run
Another simple short run. My work lunchtime route this time. Last 3km is a long slow drag and killed me today. Huffed and puffed my way around the town. Wanted to stop at times but didn't. Even the stepping around suited pedestrians was an effort. Got a significant work thing done that was taking up too much of my out of hours. A lot more relaxed today. Had planned a row after work but a mate popping in for a chat. 3 days running in a row
Total: 8km in 38:22. Pace 4:470 -
2014 Goals
2013 was mainly a write off year for training and racing. 2014 I will get back to myself and have fun while I'm at it
A Goal - Sub3 Hatrick (All May)
Sub 3 Great Limerick Run
Sub 3 42.2km Row on Concept 2 Ergometer
Sub 3 Eton 10k Swim at Dorney Lake, London
Its a big ask to nail 3 tough goals in 3 such different disciplines. In order of importance its Run, Swim, Row.
B Goal - Proper AR (August)
Beast of Ballyhouras ARES (Adventure Racing European Series)
I did this once before it joined the ARES. I completely underestimated it. I was late into an IM training programme so the Mountain Biking was ok. The Trekking is what killed me and I got both gear and nutrition wrong too. I'll have to either join a team or assemble my own team. One way or another I am not missing out on this experience.
C Goal - Some Summer Racing Fun (June - July)
AR National Series Events
OW Swim Events
XTERRA Ireland
Rowing Regatta
The rowing is purely for the soul. Generally during this period I want to enjoy some "shorter" races and do as well as I can. I will need to hit the trails with the bike and hills for running/trekking.
D Goal - Fun
Rowing Head of the River
4 Day Charity Cycle with Superwoman
IMRA
I'd love to get into a boat for an early Spring Head of the River race. I'll explain more how it works when the time comes. I've never done an IMRA race and would Love to make it to some of the Wednesday night league races. I've committed to accompanying Superwoman (My Mum) on a 640km cycle over 4 days for Down Syndrome Ireland.
Overall its set up to be a real challenge of a year. Everything until May is geared towards improving Run, Row, Swim fitness and building some core strength and stability. If I manage to achieve the Sub3 Hatrick I'll ride the crest of that wave through the summer races to build some bike fitness. Everything until August is geared at having fun and taking a better approach to the Beast,0 -
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December 05 2013: Short Run
Took me as long to get out the door as it did to do the feicin run! Didn't feel like running. Calves were tender. I was hungry. Caz basically sent me out to do a half hour easy. Started horribly, snails pace, but my mind wandered and by the time I snapped it back to the present I was across town. It was warm and running slow but steadily by then too. Basically the last 10km of the Great Limerick Run route in reverse. I almost enjoyed it Managed to cook something tasty with the dregs of the fridge too. Happy days
Total: 10.42km in 50:05. Pace 4:50ish0 -
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