Training week starting 28 March 2011

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. :-)