Standard Deviation

Kurt Godel

Mon 1.19k jog; 1:30 Masters swim/crossfit

tunney wrote: »

No more. 1km. No "oh I'll just do a triathlon to test it"

Absolutely! Kept it nice and slow, 1.19km @ 6:24min/km pace. There was a noticeable stiffness in the achilles, but otherwise things were good. It felt a lot better after the run, and is better now than its been in months. Fingers crossed, but I will take baby steps this week.

Masters swim:
200 warm up
10*50 as 25k, 25back, 15s rest
Main set:
2*100 off 1:30
20 pressups/20 situps/20 squats
1 min plank
1 min rest
4*50 off 50s
20 Superman
90s rest
Repeat set 4 times
300m warm down

I led off for the first set. Its amazing how 1:30pace is now comfortable. In 1:22/1:25. The rest of the set was uneventful, hit everything, hard enough but not killer hard. A good session.

shotgunmcos

Kurt Godel wrote: »

Its amazing how 1:30pace is now comfortable..

Shark
#jealous

Kurt Godel

Tue 60mins turbo

5 easy
5x(30sec build, 30sec easy)
[
2 @ 120%, 3 easy (365W, 349, 358)
3 @ 100%, 2 easy (292, 294, 299)
4 @ 90%, 1 easy (260, 267, 265)
] x 3
5 easy

Kurt Godel

Wed 3,100m swim

200sw,200p,100k
4x50fist + 10s
5x400 best even effort + 30sec
4x50 fast on 60
200 choice easy

The kids brought colds into the house, I started feeling blue last night, took a Lemsip and went to bed for a bad nights sleep. It's amazing how a cold can mess with your energy levels- this was the slowest swim I've done in ages, and it wasn't for want of trying. The 400's were in 6:54, 7:09, 7:19, 7:19, 6:59, which is much slower pace than I swam 4*1000m at 5 days ago. The fast 50's were in 43, again much slower than usual.

C'est la vie.



PM 2k jog

Testing out the achilles again for a 10 min trot, 5:33, 4:48 for each km, so good so far.

Kurt Godel

Thurs 3,200m swim

200sw,200p,100k
4x50 des 1-4 on 60
400sw,4x100B+B + 15s
300sw,3x100B+B + 15s
200sw,2x100B+B + 15s
100sw,100B+B + 15s
4x50 fast on 60
100k,100p,100sw

I'll miss tonights Masters swim, so brought this one from tomorrow forward. Still feeling under the weather, but that hardly mattered for a B+B dominated session. My legs were sinking a lot, (and it didn't help that I forgot my own bouy and had to use a childs one), so there was a large focus on EVF to maintain balance and propulsion. The EVF fed into the swims, and then the fast 50's (all 39-40). Good session to do when you don't feel strong.

Kurt Godel

Fri 3k run 14:25

A 15min test was scheduled. My achilles felt much better this morning, and no problems on the run. There is still a slight stiffness, but noticeably less so as the days go on. Run fitness will have to be regained, although I'm quietly confident that recent turbo work has helped stem any collapse in ability. I felt great running out today, would happily have gone further, but lets not do anything stupid for the next while. 5:10, 4:46, 4:24, all within comfort range.

Kurt Godel

PM 1 hr easy turbo with 5 sprints

I was watching a movie called "limitless" (guy takes drug for superhuman abilities), so the 5 sprints were a test in how far I could take the wattage... 694W was the max... oh for those extra 6W...:)

Kurt Godel

Sat 20mins easy running, 4km

Another test of the heel... and another good report card. I took the first couple of km easy, before picking it up on the last. A nice drizzly day down by the river, with just my thoughts and the frogspawn for company.

KM splits were 5:47, 5:18, 5:30, 4:15.

Kurt Godel

Sun 2:05 turbo

The first hour was easy, 157W average pace.

The next hour was scheduled at tempo pace, which is around 220-260 zone. I was feeling good during it so broke it up as:
30 mins @ 233WW
10 mins hard @ 311W
10 mins @ 226W
10*1 min alternate (313,226,348,215,348,217,342,225,360,206)
5 mins easy 159W