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)
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