Standard Deviation

Kurt Godel · 09-01-2015 4:25pm

MojoMaker wrote: »

Those B.E.6 lengths gotta hurt towards the end!

To be honest they don't honest! In fact they make for better form as you're not lifting the head as often, so you cut through the water. (and its only for 25m

)

Kurt Godel · 09-01-2015 9:55pm

Fri 10.16k run @ 5.29/km av; 3,500m swim
Run
Felt tougher than it should, HR was 152. Hillbrook Loop, which isn't exactly flat, but I don't think that explains the high HR.

Swim:
200sw,200p,100k
400sw,4x100B+B + 15s
300sw,3x100B+B + 15s
200sw,2x100B+B + 15s
100sw,100B+B + 15s
100sw,100B+B + 15s
4x50 fast on 60 (in 43-44)
100sw
250 hypoxic as 25 take n breaths: nE{3,2,1,0,0,0,0,1,2,3}
250 B+B

The pool was crowded tonight, I've never seen it so packed. There were a couple of slow breaststrokers in the lane, so could only do what I could. There was a set of 4*50's descending that I couldn't do with the traffic, but the swim and Band and Bouy stuff was ok. Decent enough form. Brilliant form for the hypoxic! Think I may have a head issue feeding into form that should be looked at. Certainly the swim is a lot smoother once the head is taken out of the equation.

MojoMaker · 09-01-2015 10:25pm

Anyone in your masters group willing to grab 60 seconds of video for you? Confirm your theory etc - even better the new Galaxy S5 can shoot video underwater if you know anyone with one.

Kurt Godel · 09-01-2015 10:26pm

MojoMaker wrote: »

Anyone in your masters group willing to grab 60 seconds of video for you? Confirm your theory etc - even better the new Galaxy S5 can shoot video underwater if you know anyone with one.

Yeah, we should be doing underwater vids soon enough. Good idea.

Kurt Godel · 11-01-2015 1:45pm

Sat Nothing. Had an exam in Dublin which took up most of the day.

Sun 3:20 long bike; 83.54k @ 206W av

The Exam was something I had been studying for all over Xmas and cramming for the last week. It went well, but my head was spinning after. Stopped the car coming home at Booterstown to go for a run at dusk, but had forgotten my shoes. I considered running barefoot on Sandymount Strand but figured I'd work on the Nutty Professor image another day. Spent the night dreaming about ARF Pension schemes and investments.

Woke early today and met some of the club for a spin, but they had a run yesterday in their legs so I opened a gap. Waited in Shillelagh, but openad a gap again by Clonegal, so continued on myself to Bunclody, Tullow, Coolkenno, and home again. Very blustery out there, the first half in particular was into a headwind. Saw lots of the Racing 795 boys out in Bunclody, gave a wave in case one of them was Griffen. Unlikely though, his IM isn't till August, why would he be out training at this early stage?;)

Kurt Godel · 11-01-2015 6:03pm

griffin100 · 12-01-2015 11:32am

Kurt Godel wrote: »

Sat Woke early today and met some of the club for a spin, but they had a run yesterday in their legs so I opened a gap. Waited in Shillelagh, but openad a gap again by Clonegal, so continued on myself to Bunclody, Tullow, Coolkenno, and home again. Very blustery out there, the first half in particular was into a headwind. Saw lots of the Racing 795 boys out in Bunclody, gave a wave in case one of them was Griffen. Unlikely though, his IM isn't till August, why would he be out training at this early stage?;)

Cycling in January, are you fuppin mad? I haven't been on the bike since the day of my last IM and usually I wouldn't consider getting on one until the day of my next tri, but a knee problem that prevents me running has me eyeing the turbo with dread........

Kurt Godel · 12-01-2015 10:46pm

Mon 2,500m swim

300 free
200 choice (drills, pb)
Main set (all free) 20s rest
(12x150m)
1st 150m 50k50D50S
2nd 150m pull buoy
3rd 150m 75k75S
4th 150m pull buoy
Repeat 3 times
200 choice swim down

Lane Wars tonight. Aqua aerobics had taken over half the pool, leaving two lanes. Our Masters group usually splits into two levels, slow and less slow, but the pool is open, people are free to share the lanes. Usually everyone is considerate, but tonight there were a few breaststoking-wallchattering-legsinkers, who wanted to make a point, and so staying in the less slow lane. A bit silly really, as collisions are going to occur, and the person travelling at speed is rarely the one who comes off worst. Time of year, I suppose...

I couldn't get the scheduled 30 min easy run in today, the phone never stopped, and its too late to do it now. First FTP test tomorrow!

Dory Dory · 12-01-2015 11:04pm

Kurt Godel wrote: »

but tonight there were a few breaststoking-wallchattering-legsinkers

This made me laugh out loud.

Kurt Godel · 13-01-2015 3:37pm

Tue 1 hour turbo including FTP test

5 easy
4x(1 HC, 30 sec easy)
4x(30sec build, 30sec easy)
5min max effort TT
10 easy
20 min max effort TT
10 easy

First time doing an FTP test, I was a little apprehensive starting off. I knew I could hold suffering for 5 minutes, but was unsure quite how I should pace the 20 mins. The 5 minutes was tough, it felt hard (315W av), and I was happy for the 10 minutes easy rest afterwards. Started into the 20 mins TT thinking I could hold around 280-290... being new at this I had it over 300 at times, but after 10 mins or so it was down under 260. Basically I wanted to give it what I had, but was unsure if I'd die out after half-way. I managed to pull it back a bit over the second half, finishing the last 5 minutes stronger, before hitting the lap button on the very second of 20 mins (281 av for the 20 min TT). Maybe I could have gone harder, but maybe I would have blown up. One thing that is obvious from the pic below, next time I'll have to pace it steadier, there's too much variance in the TT's.

pgibbo · 13-01-2015 4:05pm

Solid first test Kurt. Fair play

joey100 · 13-01-2015 4:28pm

Well done Kurt. Takes a few goes to figure them out but they get you used to suffering! The must have when doing a FTP test is a fan, as big as you can get!

I have this one,

http://www.argos.ie/static/Product/partNumber/4250090/Trail/searchtext%3EFAN.htm

It's nice and big and couldn't do without it now. Helps keep the heart rate down and make the whole thing a tiny bit more bearable. I would say if your looking for one try to get one with a remote. nice to be able to adjust it when on the bike. Make it higher for the last 5 mins of the test!

Kurt Godel · 13-01-2015 10:12pm

Tue PM easy run 7.2km @ 5:52/km av

I felt the need to shake some life back into the body, so did a very gentle trot around Arklow while the little fish did their thing. This was as easy a run as I've ever done, and it was a good refresher.

joey100 wrote: »

The must have when doing a FTP test is a fan, as big as you can get!

Tunney told me to use a fan all right- I've a small one we use for the caravan, it seemed to do the job nicely, but I'll look into your industrial sized fans for greater effect.

mossym · 14-01-2015 11:48pm

Kurt Godel wrote: »

Tunney told me to use a fan all right- I've a small one we use for the caravan, it seemed to do the job nicely, but I'll look into your industrial sized fans for greater effect.

move the turbo out to the shed the two of ye. 1c for the turbo last night, no fan required.

tunney · 15-01-2015 10:17am

mossym wrote: »

move the turbo out to the shed the two of ye. 1c for the turbo last night, no fan required.

Someone needs harder sessions

mossym · 15-01-2015 10:28am

had a feeling that would come

Kurt Godel · 15-01-2015 11:05pm

Wed 1 hr easy turbo at 157W av

Thurs Easy 8.76k run, 5:23/km av, 148HR av; 2350m swim

Warm up
200 free
200 I/M by 25m
8x50 25kick/25drill 15s
(2xfly/2xbk/2xbrs/2xfr)
Main set
1x75 fly 15s
2x75 free 15s
1x75 back 15s
2x75 free 15s
1x75 brs 15s
2x75 free 15s
1x50 fly 10s
2x50 free 10s
1x50 back 10s
2x50 free 10s
1x50 brs 10s
2x50 free 10s
1x25 fly 5s
2x25 free 5s
1x25 back 5s
2x25 free 5s
1x25 brs 5s
2x25 free 5s
Swim down
200

Kurt Godel · 16-01-2015 10:54pm

Fri 3,000m swim

200sw,200p,100k
4x50 des 1-4 on 60 (41,43,43,41)
10x200sw best even effort + 15s
100k,100p,100sw

I got in the pool determined today, something in the "Swimming for Tri" thread had been playing on my mind. Pointed the toes back with purpose, and used the kick to greater effect for (balance and position rather than propulsion). It felt like a Eureka moment, I was much faster. Think this has been the problem over the past while. The first 50 I targeted 48; came in 41, and I felt great. Brill. First 200 in 3:04 without much effort, and I considered going for a 400 PB, I felt that good. My problem of late has been sinking legs and not pointing the toes back enough. I can't begin to say how relieved I was to discover this.

I slowed for the rest of the main set (most in around 3:16-3:18), as my calfs and plantar were on the verge of cramp. Used the pb for numbers 6,8,and 10. This felt like the first good swim in a while, the first swim where I felt in control. I'm going to work- a lot- on flexibility in the calf, heel and foot area, and would expect to push on from here.

Kurt Godel · 17-01-2015 1:03pm

Sat 19.52k easy run with 20mins steady

I jogged up to the car park where some of the club lads were meeting. It was very frosty and slippery on the roads getting there, but otherwise a great crisp morning. "Tinahely Time" is usually a good few minutes out of sync with GMT, but someone reset the clocks for 2015 as they had set off by the time I ran over the bridge. Caught up after a while, and chatted for a few km until the turnaround. I had 20 mins steady scheduled, so I put the foot down- probably too quickly, as the first km was too fast in 4:02. I found it hard enough to keep a good pace, HR was up, and so the 20 min segment was 4.72km as 4:02, 4:28, 4:23, 4:36, 3:09. It was tough at the end. Jogged back home at a slow pace.

Kurt Godel · 18-01-2015 7:28pm

Sun 2:30 easy turbo, 152W average

Kurt Godel · 18-01-2015 7:49pm

Kurt Godel · 19-01-2015 11:36pm

Mon 6km easy run @ 5:10/km av; 2,400m swim

Run felt good, I was itching to do more- but an easy week is scheduled this week, which will probably be needed, as its a huge week exam wise (2 major exams on Sat).

Swim:
400m warm up
5*50 kick
10*25 as last 10m max; 10 sec
Main set all pb:
{2*75 on 1:15
4*25 on 30 des}
repeat 4 times
10*50 as 25 kick, 25 swim

The kick felt hard, but I want to work on my kick so thats good. I imagined stretching a rubber band from core to hands; that seemed to help.
Max always feels good

Main set: I was swimming well with the pb, the 75's were in 1:02-1:07, feeling good. The fast 25's were under 20s, good for me with a pb stuck up my arse.
The 10 kicks were tough; the 10 swim were magical- the most complete form, best movement through the water I've ever felt. Bliss.

sconhome · 20-01-2015 11:13am

KG just wondering which you enjoy most?

You seem to do an awful lot of swimming and not so much biking and running but yet your swimming is probably the strongest. Not being critical, just curious.

Will you put more focus on bike and swim the closer the season gets or are you happy enough as is? That bike & run will look after themselves when the time comes.

I ask because I am a poor swimmer. I can swim, ability is there but I just never saw the justification for loads and loads of swimming as it doesn't make a huge impression on my times. For me giving more time to swimming means less time for biking and running and it is in those disciplines that I can make the biggest gains for racing (triathlon)

Kurt Godel · 20-01-2015 12:02pm

AKW wrote: »

KG just wondering which you enjoy most?

Swim

AKW wrote: »

You seem to do an awful lot of swimming and not so much biking and running but yet your swimming is probably the strongest. Not being critical, just curious.

Minimum 3 swims to maintain, 4 to improve. I'd like to be doing 6 swims a week, but the number has been 3 or 4 for several months now. Timewise, swim has not been first in a week since beginning of last Oct, and is usually third.

AKW wrote: »

Will you put more focus on bike and swim the closer the season gets or are you happy enough as is? That bike & run will look after themselves when the time comes.

There has been more focus on bike and run for the past couple of months, and I presume that will continue.

AKW wrote: »

I ask because I am a poor swimmer. I can swim, ability is there but I just never saw the justification for loads and loads of swimming as it doesn't make a huge impression on my times. For me giving more time to swimming means less time for biking and running and it is in those disciplines that I can make the biggest gains for racing (triathlon)

I think I've been taken up wrong from the "Swim for Tri" thread. Last year I gave most time to swimming, exited the water relatively high, lost a few places on the bike, and lost a load of places on the run. This year (with the help of Tunney's program) its all about getting much faster on the run, faster on the bike, and maintaining the swim speed (or there or thereabouts). I swim around 1:30/100 pace in a suit for Oly's, I'd like to swim faster, but its far more beneficial to run faster than 5min/km. So the focus is to get down the run time (and bike time).

I could swim faster by adding two more weekly sessions (too much training time), or slightly faster by improving technique (very little extra training time). But either way, I recognise that for an Oly, 23mins+75+45 (S+B+R), is inferior to 24+70+40, and thats what is being trained towards.

pgibbo · 20-01-2015 12:20pm

Your response is how I was seeing your training Kurt and predicted a response similar to what you wrote. I think part of the problem is most people think they give swimming the time it takes to improve but the reality is not the case.

@AKW, have you given your swimming a fair whack? Swim 4 times a week for say 16 weeks with at least one swim being over 3k and the rest being around 2.5k?

sconhome · 20-01-2015 12:35pm

Cool.

Was curious as most tri heads find the swim a chore (me too) but yet you seem happy banging away at the sessions. Thanks.

@Pgibbo indeed I did. Leading to Galway 70.3 (think it was 2011) was probably my best season of swimming with blocks back to back through the winter and my own swimming. Now I am only 1 min per 400 off my best pace from then and I still would expect my bike and run to have more room for gains.

Kurt Godel · 20-01-2015 1:34pm

Very important to be happy in the water to get faster. Just look at all the

:):D:D;);) in Dory's log.

pgibbo · 20-01-2015 3:05pm

I had a very enjoyable and unplanned lunchtime swim today thanks to the discussion here. Cheers lads :cool:

Kurt Godel · 22-01-2015 10:59pm

Tue Rest day

Wed hour easy turbo

Thurs 2,100m Masters swim

Warm up
200 free
8x50 free 25k/25d 15s
10x25 free 1st 10m max/ last 15m easy 15s
Main set
10x100 free on 1:45 (hold 1:30)
Swim down
300 pb

Happy enough with this, the main was 10*100. I was on feet for the first 3 (in 1:28-1:34), but led for the next 7 (in 1:27-1:31).

Kurt Godel · 23-01-2015 10:41pm

Fri 45mins turbo; 2,200m swim

10 easy
4x(1 HC, 30sec easy)
4x(30sec build, 30sec easy)
4x(4 steady normal cadence, 1 easy
5 easy

Felt very good for this, the effort was at the higher end of the power zones.

200sw,200p,200k
3x(200sw easy) + 15s
4x(100p easy ) + 15s
100k,100p,100sw

Again, this felt good. Easy effort, but the 200's still were in 3:28, 3:22, 3:22. There's been a marked improvement in my body position lately.

Standard Deviation

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