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A little knowledge is a dangerous thing
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Be careful of that shrinking pool, might be too small for you one day
for two years i thought it was 17m. did all my calculations on numbers of lengths etc off that. well, to a point, for every 100m coach said swim, i swam 102. he got 2% extra free, so in every 2500m set i did an extra 50.
however....
i then get told a few months back it's not 17, it's 18. so doing an extra 8%,not 2, or pretty much an extra 200m per session.
however, i've kept the watch on 17m, and still use the same calculations based on 17m.
if i was being mean, i could point out that if it really is 18m, that means the swimming metres i've done and not counted in the last two years are more than your total swim distance in that whole time.
but i'd never do that
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Friday
Early morning swim. some drills, then fast 50's. then onto 3*200sw, 4*150pb, 4*100 sw, with the effort going up for each set. fast 50's to finish again.
first fast 50's on 43. 200's on 3:36 to 3:46, progressively slower, but knew the first one was too fast.150s on 2:29 to 2:36.the 100's on 1:37 to 1:39. happy enough with those at end of a long set. last 50's on 44. that's okay given the 1600m in between, i thought they would be slower.
was glad to get out of the water after this one, longest swim in a while and the increasing efforts were tough. 3100m total.
Evening run:
usual intervals run on a friday. 5*4 quicker than the duathlon pace, so aiming for around 3:50 to 3:55. soon as i started i knew these would be hard. step was heavy and easy pace was down. first one too hot, probably the second too, and was struggling for the last 3. paces as 3:41,3:45, 3:58, 3:51, 3:53. middle one had a bit of uphill and a u-turn(that's the excuse for it being a bit slower).
running this pace was easier in previous weeks, so was a little disappointed at how hard it felt, but on the flip side happy i got it mainly done, last couple were a deep dig to hit, HR well up into the 180's. have had a good few of these sessions where the last couple have drifted out to 4:10/4:15 as i tired so will take it.
10:03km in 46 min, 4:36 avg pace.
Saturday:
was meant to be the long bike, but wife and the eldest were away friday night and i had the little one, they got home at 1 and went straight back out to a birthday party, so i swapped the long run to saturday. hour easy, 20 steady, 10 easy. legs were tired starting this. easy pace around 5:05min/km, steady 4:30 to 4:35 and feeling good. nice hilly route too so happy enough with the pace given how i felt.
18km in 90 minutes.
Sunday:
Bike/run
a rare outside bike after endless turbos. tweaked something in my back on saturday, nothing major, it's a regular occurence. so although the session called for hour easy, hour 80% race pace, hour easy, and i would have been better off with the tri bike and the PM, i took the road bike to keep things easy on the back. meant i was pretty much running off HR and RPE for hte effort levels
first hour was fine, avg speed of 30km/hr solo so was tipping along. hour at 80* i targeted hr of 145 to 150, seemed about right, and if anything the effort level was a bit high based on how it felt. first 40 minutes of this hour was into a head wind, didn;t help, but got the hour done. normally don't eat on a 3 hour bike, but always have an emergency energy bar in the back pocket. absolutely devoured it after finishing the second hour, may have been a single bite.
last hour was a struggle, legs had nothing left, was meant to be easy and it was, just spun away home. 95km in 3:10 all in.
off the bike, onto run, had strapped my garmin around the outside of my jacket so i could see it while on bike, never put it back on after throwing on the running gear, but it was only a couple of km so did an out and back that i knew to be roughly a km or a little more, steady on the way out, easy on the way back. legs were ready for a rest when i got home
Monday:
easy 30 min run done late in the evening, after 9, when the better half got home from taekwando. was so close to canning it given the time, but headed out. lovely night, would have been nice if there was anything in the legs but kept the effort very easy and the HR low. total recovery run. 5.75km in 30 mins
Tuesday Morning:
Early turbo. in the shed at 6. don't really like doing hard intervals early in the morning because the legs never seem to have as much in them as in the evening. definitely the case this morning, legs were tired starting out. definitely a bit less than last week. 5* 4 mins targeting 315w to 320w with 3 recovery. intervals @ 306, 317, 313, 306, 299. disappointed with the last two, felt the effort level was right, but obviously not. pretty sure i'd have held them if done at 6pm rather than 6am
guess that extra minute on each interval was tougher than i thought!!
55 mins total, 211w AP, so definitely down on last week, teh big difference being the reoveries were much lower.
been one of those really tough but good blocks the last few weeks, really feeling the affects which means the effort has been right. happy with that0 -
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