This week was time trial week, time to find out where I was standing progress-wise, although I have to say I've never done the TTs to establish baseline data... so this will have to do to establish the baseline, and my subjective comparisons to where I was a good couple of weeks ago.
Weekly summary
Running: 23.05 km
Swimming: 5 km (includes OWS)
Cycling: 85 km
Total time: 7:51 hrs
Sunday, 8th May
Felt extremely shattered after Saturday, but planned on doing OWS today. When I woke up at 5.30 am, I felt extremely dizzy and my tummy was rumbling quite badly. I felt rather weak and decided it was not a good thing to go swimming in the cold water. So went back to bed and allowed my body to recover fully. So today was the rest day, instead of Friday.
Saturday, 7th May
Richmond Park, Bike TT and transition session
Rode to Richmond Park and then we had a short warm-up ride - Garmin data here
Followed by a 2 lap TT around the Park, clockwise, taking in the big hill - came through in 41.47 min for 21.6 km (with the second lap being 10 sec faster than the first lap). On the second lap it also started raining, not pleasant, but it felt more consistent and even than the first lap.
Then rode to playing fields to practice transition. Learned the hop on (with the bruises to show for it). Unfortunately, watch died due to low battery... so incomplete data on the km.
Friday, 6th May
Latimer Road Pool, Swim TT
I moved the swim session to Friday, because I planned to go OWS on Sunday morning.
Session started straight into the first time trial to simulate a triathlon start.
750 m - 14.27 min
6 min active recovery
750 m - 14.14 min
200 m swim down
Total distance: 1800 m
Total time: 45 min
Thursday, 5th May
Battersea Park, 5000m time trial
Time for some time trialling. Now I'm not a fan of running 5km round on the track, but I was supposed to do 47 secs per 200m and that gets a bit difficult when running on the road. So I resigned and went on the track. Unfortunately, the watch again kept mucking up a bit not getting the 200m on the track right to take splits, and so the data shows, that I ran more then 5km, when I didn't (fail).
I was ahead of the required time by about 3 seconds per 200m until 3km, then had 2 dreadful laps where I lost all advantage and slipped to about 50 m behind. I only caught up about 20 m during the last 2 laps. It was hard and it wasn't fun, but it was satisfying in a weird way.
5 km time trial - 19.44 min - Garmin data here
Warm-up jog: 12 min, 2 km
Warm-down jog: 26 min, 3.9 km
Wednesday, 4th May
This turned into a double session since I took advantage of getting into some Open Water Swimming. But first the bike session in Richmond Park. The session was
30 min warm-up ride
10x 30 sec sprint up to 24 mph (I interspersed them and rode along the bottom between Robin Hood Gate and Roehampton Gate), the wind did not help the sprints, but I felt I was going quite well and strong.
Warm-down ride was to Ham Lake for the Open Water Swim
Garmin data here
Ham Lake had a balmy 16C, which sounds agreeable this early in the year, but when I was standing still I pretty much immediately started shivering. The session was 1 hour long, but I don't know how far we did - the Garmin 310XT (supposedly designed to do this kind of thing) did not perform as intended. It showed I swam 2.7 km in 20 min and my top speed was 136 km/h - epic fail. Initially, we did a few exercises to get used to the water and the wetsuit and then slowly extended our swims around the lake, longer and longer.
Lastly, we practised some group starts and a wee bit of cat and mouse around the lake. Think I'll need a couple of more sessions.
Rode home on the bike and it got quite late (forgot front light - urgh).
Garmin data for that here
Tuesday, 3rd May
Battersea Park, Track session
This was a 4x1km rep track session. The target time was 3.38 min per rep. off 6 min rest.
The actual reps were waaayyy faster which I was quite pleased about, especially since I did not really feel the love when I started warming up.
11 min warm-up jog, drills and strides
4 x 1000 m off 6 min rest (3.34, 3.34, 3.32, 3.36)
25 min warm down jog
Total distance: 11.8 km
Monday, 2nd May
Wimbledon College, Windmiler Pool session
It turned out to be quite a long session (2.2 km) on the back of last night's long session. Used paddles for part of the session to prevent more aggravation to my left rotator cuff, but even the few efforts seem too much. Think there is something wrong with my technique - a tiny detail, but can't figure out what.
400 m warm-up FC & Back
2 x (doggy paddle, water polo, fists, swim)
12x 50m off 10 sec rest with every 4th sprint (did 4 with paddles, 4 without, 4 with) - 200 m swim
8x 50 m pull off 10 sec with every 2nd sprint - 100 m swim
4x 25 m at 200 m race pace off 5 sec rest
200 m warm-down (FC + back)
Sunday, 8 May 2011
Saturday, 7 May 2011
Training week starting Mon, 25th April
This week was the "Stay-at-home-Training-Camp" and with the weather being beautiful, who needs to go to Italy or Spain?! Had a pretty tough week that kicked off with the Thames Turbo Sprint Triathlon and then went into double sessions for 3 days of the rest of the week. Quite enjoyed it... It definitely feels like I am making progress. I quite missed training like this and it reminded me of my student days... ah, the joy!
Sunday, 1st May
Morning session: decided that my running needs a bit more of an endurance element, so started to introduce a recovery run, today is the first one
7.7 km in 44.26 min HR was nice and low
Garmin data here
Afternoon session: Pool swim at Latimer Road
24 lgs warm-up with every 4th not FC
3 lghts kick, 40 sec rest
3 lghts pull
4x 2 lghts quick (61 ish) off 15 sec
7 x 7 lghts @3.50 off 40 sec rest
4 x 3 lghts @1.35 off 30 sec rest
7 lghts warm-down, different strokes
Total distance: 3.18 km
Time: 1 hr 25 min
Quite pleased with this session. Finally getting closer to the times I'm supposed to do. Also hit a new distance target of 3 km in a session! Yay! Gave me a huge amount of confidence. :-)
Saturday, 30th April
Bike session
Ride out to Shepperton, 2 x 10km time trials, on return 15 min brick run in Richmond Park
The wind on the TT session was immense. On the return to the start, it was like hitting a brick wall, but suppose that makes it all the better. Fought through it, using the appropriate French vocabulary.
First ride was 17.20 min, break 7 min and second ride 17.46 min. Ride back to Richmond Park
Brick run felt good, legs moving fine. 7.5 min out and then return to start line. Covered 3.6 km, so that's quite pleasing.
All in all: 64 km in 2 hrs 55
Garmin data here
Friday, 29th April
Rest day
Thursday, 28th April
Morning session: Bike ride to Chertsey and Thorpe Lake
It was blooming cold and the winds continued. When I got home I was freezing. Wrapped up warm and had a hot shower. Ride was also a bit longer than envisaged, but hey ho...
2hrs 51 min bike ride - 65 km
Garmin data here
Afternoon session: Track session, Battersea Park
This was meant to be a 15 x 400 m session at 83 seconds with 30 seconds rest. However, after 10 I ran out of speed the times dropped significantly within a short time, even though I had already adjusted the rest after the 5th run. Abandoned the session and went for a long warm-down, for lack of ability to deliver quality.
Suppose it's all been a bit much with double sessions, but hey... head down and get on with it.
Garmin data here
Wednesday, 27th April
Morning session:
Intervals in Richmond Park
This was the same session as last week: 5 intervals through the middle of the park. Maintained times from last week, but dear oh dear... THAT WIND!! My up-hill reps were faster than my down-hill reps. That should tell you something.
Garmin data here
Afternoon session:
Swim session at Cally Pool, North London
700 warm-up with every 4th not F/C
750 m at cruiser speed (14.42 min) - felt actually quite good and fluid, 4 min break
3x 400 m with 90 sec rest, 7.29, 8.20 (miscounted laps), 7.25)
200 m warm-down swim
Total distance: 2.9 km
Duration: 90 min
Tuesday, 26th April
Continued with sessions as normal, not much of a break and relax there. But hey ho, must go on... especially since this was the week of the "Stay-at-home-training-camp"
Track session in Battersea Park, did session round the park not on the track
3x2000 m (7.41 - 7.49 - 7.45) target time was 7.50, so quite pleased. Break was 5 min after each
Garmin data here
Was a bit of a struggle, but legs did cooperate eventually and was quite surprised to be able to go faster pace.
Monday, 25th April
Race day: Thames Turbo Triathlon
Cycle there: 40 min bike ride - Garmin data here
Check in and race - no swim time, but bike time and run time - Garmin data here
Race report is a special blog
Afterwards, I rode home: Garmin data here
Didn't particularly enjoy the ride, cos massively tired, but made it home in the end. Shattered!
Sunday, 1st May
Morning session: decided that my running needs a bit more of an endurance element, so started to introduce a recovery run, today is the first one
7.7 km in 44.26 min HR was nice and low
Garmin data here
Afternoon session: Pool swim at Latimer Road
24 lgs warm-up with every 4th not FC
3 lghts kick, 40 sec rest
3 lghts pull
4x 2 lghts quick (61 ish) off 15 sec
7 x 7 lghts @3.50 off 40 sec rest
4 x 3 lghts @1.35 off 30 sec rest
7 lghts warm-down, different strokes
Total distance: 3.18 km
Time: 1 hr 25 min
Quite pleased with this session. Finally getting closer to the times I'm supposed to do. Also hit a new distance target of 3 km in a session! Yay! Gave me a huge amount of confidence. :-)
Saturday, 30th April
Bike session
Ride out to Shepperton, 2 x 10km time trials, on return 15 min brick run in Richmond Park
The wind on the TT session was immense. On the return to the start, it was like hitting a brick wall, but suppose that makes it all the better. Fought through it, using the appropriate French vocabulary.
First ride was 17.20 min, break 7 min and second ride 17.46 min. Ride back to Richmond Park
Brick run felt good, legs moving fine. 7.5 min out and then return to start line. Covered 3.6 km, so that's quite pleasing.
All in all: 64 km in 2 hrs 55
Garmin data here
Friday, 29th April
Rest day
Thursday, 28th April
Morning session: Bike ride to Chertsey and Thorpe Lake
It was blooming cold and the winds continued. When I got home I was freezing. Wrapped up warm and had a hot shower. Ride was also a bit longer than envisaged, but hey ho...
2hrs 51 min bike ride - 65 km
Garmin data here
Afternoon session: Track session, Battersea Park
This was meant to be a 15 x 400 m session at 83 seconds with 30 seconds rest. However, after 10 I ran out of speed the times dropped significantly within a short time, even though I had already adjusted the rest after the 5th run. Abandoned the session and went for a long warm-down, for lack of ability to deliver quality.
Suppose it's all been a bit much with double sessions, but hey... head down and get on with it.
Garmin data here
Wednesday, 27th April
Morning session:
Intervals in Richmond Park
This was the same session as last week: 5 intervals through the middle of the park. Maintained times from last week, but dear oh dear... THAT WIND!! My up-hill reps were faster than my down-hill reps. That should tell you something.
Garmin data here
Afternoon session:
Swim session at Cally Pool, North London
700 warm-up with every 4th not F/C
750 m at cruiser speed (14.42 min) - felt actually quite good and fluid, 4 min break
3x 400 m with 90 sec rest, 7.29, 8.20 (miscounted laps), 7.25)
200 m warm-down swim
Total distance: 2.9 km
Duration: 90 min
Tuesday, 26th April
Continued with sessions as normal, not much of a break and relax there. But hey ho, must go on... especially since this was the week of the "Stay-at-home-training-camp"
Track session in Battersea Park, did session round the park not on the track
3x2000 m (7.41 - 7.49 - 7.45) target time was 7.50, so quite pleased. Break was 5 min after each
Garmin data here
Was a bit of a struggle, but legs did cooperate eventually and was quite surprised to be able to go faster pace.
Monday, 25th April
Race day: Thames Turbo Triathlon
Cycle there: 40 min bike ride - Garmin data here
Check in and race - no swim time, but bike time and run time - Garmin data here
Race report is a special blog
Afterwards, I rode home: Garmin data here
Didn't particularly enjoy the ride, cos massively tired, but made it home in the end. Shattered!
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