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!
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