Week 2 of the new regime. Not much change for the week ahead. I'm starting the week pretty relaxed I have to say, thought I'd feel more tired.
Sunday, 3 April
Morning: 5km very easy jog with the Windmilers to introduce my friend to the club and running
Evening: Wimbledon Leisure Centre, Swim session
600 m warm-up with every 4th length back crawl
2x 3 lengths (90 m) kick, off 40 sec rest
2x3 lengths (90 m) pull, off 30 sec rest
4x 2 lenghts Decreasing off 75 sec (the decreasing never happened despite me trying, I seem to be stuck around 61-63 sec)
12 x 3 lengths off 2.15 min (target time was 1.38, actually held sub 1.40 until the last 3, when I slipped over 1.40)
10 lengths warm-down (mixed strokes and activities)
Total distance 2.58 km
Saturday, 2 April
Bike session with One Triathlon, Shepperton
Good warm-up ride to Richmond Park and out to Shepperton, one slightly harder rep of the 5km course
4x5km time trial off 5 min rest
Ride back to Richmond Park, did an extra lap then rode home
The time trial efforts felt good. Really enjoyed being back on the TT bars.
Garmin data
Friday, 1 April
Rest day - and this is not a joke
Core session
Thursday, 31 March
Battersea Park
Despite my legs not aching as much from the track session, I prefer to do this rep session off the track. Found a 200 m flat stretch and did it there.
Warm-up (2.13 km, 11.30 min), 25x 200 m (target time 44 sec) off 30 sec rest, Warm down
This felt rather good, despite my legs being tired. Was able to consistently run 43 sec until the last few ones when I had to push hard, but held it together. Total distance: 10.78 km
Garmin data
Wednesday, 30 March
Turbo session in the bike shed
This turned out to be quite a late one. Couldn't get myself to get up early, and somehow left work rather late. So didn't start the bike until 8.
30 min warm-up with increasing intensity,
10 x (3 min hard, 2 min easy), alternated between large chain ring and high cadence with slightly higher resistance
10 min warm down
quick run around the block (3 min)
This felt actually quite good and was able to sustain the efforts well. Unfortunately, the HR data was all over the place again, seems to be the replacement sensor belt. Not happy. But hey!
Garmin data
Tuesday, 29 March
Battersea Park, Track session
It was back to the 4x 1 mile efforts. Warming up it didn't feel great, but once I had the new red shoes on, I was going well. Very steady and consistent. In the last 2 reps I ran the second half slightly faster than the first.
Garmin data here
Monday, 28 March
Wimbledon College, Squad Swim
350 m warm-up with every 4th length back stroke
4x 100 m catch drills (25 paddle, 25 right arm catch, 25 left arm catch, 25 swim)
8x 50 m (25 sprint from mass start, 25 swim at 1500m pace)
4x 100m at 1500 pace off 2.10 min (didn't get a terrible amount of rest on these, but felt like I started to shift again - ACE)
150 m warm down
Total distance: 1.7 km
I rediscovered The Catch! Ha! That's the missing link to me actually moving in the water - Doh! It all comes back somehow and very slowly. Very pleased. :-)
Monday, 28 March 2011
Monday, 21 March 2011
Training week starting Mon, 21 March 2011
Sohoooo... this is the start of new things to come. I've decided that my training is a bit aimless and while I do everything (sort of) it's not targeted towards my season highlights. So, I have decided to enlist the help of Will Usher to give everything a bit more structure. Will has also introduced a few more competitions to my schedule and together we've decided to give the ETU sprint distance qualifier for next year a bash before getting me ready for my first Olympic Distance. And so it begins...
Monday, 21 March
Squad Swim, Wimbledon College
300 m mixed stroke warm-up (means every third length backstroke)
4 x 50 m stream lined kick
2 x (25 m drill (fists, polo, slomo, minimax), swim back) + 1 extra slomo + 1 extra minimax (down to 19 strokes)
2x 100m increase tempo every 25 m
8x 25 m open water float starts
2x 100m pack swim
Total distance: 1.6 km
Started to get a feel for the water again. But I swear I swallow half the pool on kick drills.
Tuesday, 22 March
Battersea Park, Track
This was my first track session in donkey's. I had initially said I did not want to return to the track because I keep comparing to the "good old times" when I was fast. Mind I was running 800 m back then. The session was great, apart from the track being totally overcrowded by Clapham Chasers who didn't pay much attention to other runners on the track. Suppose it's elbow time and I'd better get used to it. Didn't like the fact though that this big bloke kicked me on the knee (developed into a big painful bruise) when he tried to muscle his way out of being boxed in. Quads were destroyed after the session, could hardly walk up stairs. Lots of love from the tennis ball and stretching the following days.
4x1 mile (6.12, 6.09, 6.11, 6.10) off a rather long rest.
Garmin data
Wednesday, 23 March
Bike shed
I have cocked up. Initially thought might go in the evening around Richmond Park for this interval session, but then realised that I had long arranged a work dinner. So I went early in the morning. Figured, races start at 7 am, so why not... better get used to it. Then thought I might go early to Richmond Park because the weather was so nice, but then felt when quads when getting up and didn't want to run the risk of not making it back. So the bike shed it was.
30 min warm-up slowly increasing resistance, then 2x2 min on, 1 min easy (mixed it up and did one 2 min effort on a big gear and then one with increased cadence and 1 gear up), 10 min warm-down, quick 3 min jog round the block (literally)
Quads still massively complaining. More tennis ball and stretching fun.
Garmin HR data
Thursday, 24 March
Wimbledon Park intervals
This was meant to be a track session, but I couldn't face a track session. My quads were still in meltdown, I wasn't even sure if I'd be able to run. The weather was nice though and it was lovely out there. Advantage of early morning bike session is also that there's more recovery to this run session... hmm... cunny.
15 min warm-up jog, 25x200 m average 44 sec with 30 sec rest, jog home
Legs felt like lead and my running wasn't very fluid. However, I made it through the session and it all went fine for the first 20, the last 5 were a pure fight, but I made it maintaining the time. Was quite pleased. Interestingly, this session seemed to losen my quads up slightly.
Tennis ball and stretching.
Garmin data
Friday, 25 March
REST DAY - this was my only demand, a full rest day
Saturday, 26 March
Box Hill ride
This was meant to be a 3 hour bike ride, but including riding to Richmond Park and back it was nearly 4 hours. I had expected this to be hard work, but boy was I in for a shock to the system. Now I'm used to tagging along at about 13 mph... we were shooting off at 18/19 mph surpassing 20mph for the flats. I switched to the big chain ring at Kingston Bridge as the plan demanded, but this didn't make things easier. Most of the ride I was hanging on for dear life, but somehow I managed. Largely thanks to some kind people who hung back and brought me back to the group. Managed up Box Hill on the big ring too and the way back didn't seem too bad, until we hit those last bumps and my glutes decided to go on strike... I literally felt how they were working and squeezing the last drop of energy out they could find. When we got back to Richmond Park, I had a look at my speedo - 60 miles at 15.5 mph average. My second furthest ride EVER and most of it at what I would consider my race pace. The ride made me realise though, how much potential I've got being able to hang on to this excellent bunch of riders (though barely).
Surprisingly, after a stretch, hot shower and food and put into my compressing leglings, my legs were absolutely fine.
Garmin data - later cos Garmin is currently not uploading
Sunday, 27 March
Latimer Road Pool
First swim session of the new regime and it looks like at least double to what I'm used to swim. Well, I haven't swum much at all in the last year, so this would hurt... no aftermath from yesterday, quads and glutes still fine, no aches. Excited! The pool at Latimer Road is 30 m long, so had to make some adaptations.
540 m (18 lengths) warm up with every third length not front crawl
2x90 m (3 lengths) kick, 40 sec rest
2x90 m pull, 30 sec rest
4x60m (2 lengths) descending off 70 sec (well this was supposed to be descending, but in effect, despite me trying to increase stroke rate and kicking harder, I didn't go faster) - all came out in about 1.05
10x90 m (3 lengths) off 2.15 (it was supposed to be 1.38 min but got nowhere near, not even for 90). The first was about 1.38, but by the third I was up to 1.45 and from there it fluctuated between 1.45 and 1.50. I'm one slow swimmer at the moment. Towards the end, I started to have a better feel for the water and was pulling through better. Need to consolidate technique.
240 m (8 lengths) warm down, mix of FC, backstroke and breast stroke
Stretch and core work in the evening.
Comments:
Overall, the week was challenging but it made me realise that I can handle all this and that I've got a lot of potential to work with. It's not going to be easy, but I can do it.
Monday, 21 March
Squad Swim, Wimbledon College
300 m mixed stroke warm-up (means every third length backstroke)
4 x 50 m stream lined kick
2 x (25 m drill (fists, polo, slomo, minimax), swim back) + 1 extra slomo + 1 extra minimax (down to 19 strokes)
2x 100m increase tempo every 25 m
8x 25 m open water float starts
2x 100m pack swim
Total distance: 1.6 km
Started to get a feel for the water again. But I swear I swallow half the pool on kick drills.
Tuesday, 22 March
Battersea Park, Track
This was my first track session in donkey's. I had initially said I did not want to return to the track because I keep comparing to the "good old times" when I was fast. Mind I was running 800 m back then. The session was great, apart from the track being totally overcrowded by Clapham Chasers who didn't pay much attention to other runners on the track. Suppose it's elbow time and I'd better get used to it. Didn't like the fact though that this big bloke kicked me on the knee (developed into a big painful bruise) when he tried to muscle his way out of being boxed in. Quads were destroyed after the session, could hardly walk up stairs. Lots of love from the tennis ball and stretching the following days.
4x1 mile (6.12, 6.09, 6.11, 6.10) off a rather long rest.
Garmin data
Wednesday, 23 March
Bike shed
I have cocked up. Initially thought might go in the evening around Richmond Park for this interval session, but then realised that I had long arranged a work dinner. So I went early in the morning. Figured, races start at 7 am, so why not... better get used to it. Then thought I might go early to Richmond Park because the weather was so nice, but then felt when quads when getting up and didn't want to run the risk of not making it back. So the bike shed it was.
30 min warm-up slowly increasing resistance, then 2x2 min on, 1 min easy (mixed it up and did one 2 min effort on a big gear and then one with increased cadence and 1 gear up), 10 min warm-down, quick 3 min jog round the block (literally)
Quads still massively complaining. More tennis ball and stretching fun.
Garmin HR data
Thursday, 24 March
Wimbledon Park intervals
This was meant to be a track session, but I couldn't face a track session. My quads were still in meltdown, I wasn't even sure if I'd be able to run. The weather was nice though and it was lovely out there. Advantage of early morning bike session is also that there's more recovery to this run session... hmm... cunny.
15 min warm-up jog, 25x200 m average 44 sec with 30 sec rest, jog home
Legs felt like lead and my running wasn't very fluid. However, I made it through the session and it all went fine for the first 20, the last 5 were a pure fight, but I made it maintaining the time. Was quite pleased. Interestingly, this session seemed to losen my quads up slightly.
Tennis ball and stretching.
Garmin data
Friday, 25 March
REST DAY - this was my only demand, a full rest day
Saturday, 26 March
Box Hill ride
This was meant to be a 3 hour bike ride, but including riding to Richmond Park and back it was nearly 4 hours. I had expected this to be hard work, but boy was I in for a shock to the system. Now I'm used to tagging along at about 13 mph... we were shooting off at 18/19 mph surpassing 20mph for the flats. I switched to the big chain ring at Kingston Bridge as the plan demanded, but this didn't make things easier. Most of the ride I was hanging on for dear life, but somehow I managed. Largely thanks to some kind people who hung back and brought me back to the group. Managed up Box Hill on the big ring too and the way back didn't seem too bad, until we hit those last bumps and my glutes decided to go on strike... I literally felt how they were working and squeezing the last drop of energy out they could find. When we got back to Richmond Park, I had a look at my speedo - 60 miles at 15.5 mph average. My second furthest ride EVER and most of it at what I would consider my race pace. The ride made me realise though, how much potential I've got being able to hang on to this excellent bunch of riders (though barely).
Surprisingly, after a stretch, hot shower and food and put into my compressing leglings, my legs were absolutely fine.
Garmin data - later cos Garmin is currently not uploading
Sunday, 27 March
Latimer Road Pool
First swim session of the new regime and it looks like at least double to what I'm used to swim. Well, I haven't swum much at all in the last year, so this would hurt... no aftermath from yesterday, quads and glutes still fine, no aches. Excited! The pool at Latimer Road is 30 m long, so had to make some adaptations.
540 m (18 lengths) warm up with every third length not front crawl
2x90 m (3 lengths) kick, 40 sec rest
2x90 m pull, 30 sec rest
4x60m (2 lengths) descending off 70 sec (well this was supposed to be descending, but in effect, despite me trying to increase stroke rate and kicking harder, I didn't go faster) - all came out in about 1.05
10x90 m (3 lengths) off 2.15 (it was supposed to be 1.38 min but got nowhere near, not even for 90). The first was about 1.38, but by the third I was up to 1.45 and from there it fluctuated between 1.45 and 1.50. I'm one slow swimmer at the moment. Towards the end, I started to have a better feel for the water and was pulling through better. Need to consolidate technique.
240 m (8 lengths) warm down, mix of FC, backstroke and breast stroke
Stretch and core work in the evening.
Comments:
Overall, the week was challenging but it made me realise that I can handle all this and that I've got a lot of potential to work with. It's not going to be easy, but I can do it.
Monday, 14 March 2011
Training week 14 March 2011
Bleh, it's been a while already... I've been ill most of last week. In the last moments of the experiment, Neovite has let me down. On the other hand, has it really? It took 2 weeks after the very stressful Scotland trip and a close encounter with hypothermia to actually get ill. It knocked me bad and I spent most of the week in bed.
So now, I'm back into training and have had to re-adjust my goal races and all after missing Clumber Park and also the MK 10 with the cold on Sunday. So here we go. Starting all over again:
Monday, 14 March 2011
Swim session, technique, 60 min
2x (100 m front crawl/ backstroke, 50 m side kick)
3x (50m stroke count, 50 m fists, 50m stroke count-1, 50m race pace (1500) with stroke count-1), 10 sec rest (started on 43, ended on 43)
6x25 open water sprint (different start tasks, total carnage, loved it)
200m pack swim
Total distance: 1.25 km
Friday, 18 March
This was the start of the training week-end at Sandy Balls (and yes, this is a place) in the New Forest. We started off with a wee recce run, which I struggled with. The first run in 2 weeks was a bit of a shock to the system. But I held on and slowly towards the end, my body started relax into running again. It's beautiful out there and I really like it, but no one told me it was THIS hilly. To top it all off, I forgot to save my data and the second run is missing its warm-up because it's stored as the warm-down for this one... sigh... out of practice, clearly.
Garmin data
Saturday, 19 March, morning
Decided that it wasn't smart to do an interval session and instead opted to just go for a long-ish run to ease myself further into running. After a freezing cold start, it turned into a lovely day and morning. Sunny and just a proper spring day.
Garmin data
Saturday, 19 March, afternoon
We went for a wee MTB ride with the girls. This was thought to be 20 miles and quite a bit off-road but it was all change. We got lost a bit and then were short on time, so we opted for a different route and it wasn't off-road at all, really. But it was a lovely ride in the sun and just great to explore the area a bit.
Garmin data
Sunday, 20 March
Initially we thought we'd ride almost to the coast and all in all cover about 40 miles. But again it was all change because, again, we got lost... the description wasn't terribly clear so we ended up riding just as we thought and eventually following way markers to towns that sounded familiar and would point us back into the direction of Sandy Balls. We made it back safely after 2.5 hours and it was lovely again. I'm looking forward to the Sportive I'm doing in a couple of weeks down here.
Garmin data
So now, I'm back into training and have had to re-adjust my goal races and all after missing Clumber Park and also the MK 10 with the cold on Sunday. So here we go. Starting all over again:
Monday, 14 March 2011
Swim session, technique, 60 min
2x (100 m front crawl/ backstroke, 50 m side kick)
3x (50m stroke count, 50 m fists, 50m stroke count-1, 50m race pace (1500) with stroke count-1), 10 sec rest (started on 43, ended on 43)
6x25 open water sprint (different start tasks, total carnage, loved it)
200m pack swim
Total distance: 1.25 km
Friday, 18 March
This was the start of the training week-end at Sandy Balls (and yes, this is a place) in the New Forest. We started off with a wee recce run, which I struggled with. The first run in 2 weeks was a bit of a shock to the system. But I held on and slowly towards the end, my body started relax into running again. It's beautiful out there and I really like it, but no one told me it was THIS hilly. To top it all off, I forgot to save my data and the second run is missing its warm-up because it's stored as the warm-down for this one... sigh... out of practice, clearly.
Garmin data
Saturday, 19 March, morning
Decided that it wasn't smart to do an interval session and instead opted to just go for a long-ish run to ease myself further into running. After a freezing cold start, it turned into a lovely day and morning. Sunny and just a proper spring day.
Garmin data
Saturday, 19 March, afternoon
We went for a wee MTB ride with the girls. This was thought to be 20 miles and quite a bit off-road but it was all change. We got lost a bit and then were short on time, so we opted for a different route and it wasn't off-road at all, really. But it was a lovely ride in the sun and just great to explore the area a bit.
Garmin data
Sunday, 20 March
Initially we thought we'd ride almost to the coast and all in all cover about 40 miles. But again it was all change because, again, we got lost... the description wasn't terribly clear so we ended up riding just as we thought and eventually following way markers to towns that sounded familiar and would point us back into the direction of Sandy Balls. We made it back safely after 2.5 hours and it was lovely again. I'm looking forward to the Sportive I'm doing in a couple of weeks down here.
Garmin data
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