Standard Deviation

Dory Dory · 18-12-2014 2:38am

As MojoMaker implied, you should see a reduction of oxygen burden on your body when you eliminate your legs. But why are you restricting your air intake? Is this something you've been told to do, or have read? And if so, what is the reasoning?

Kurt Godel · 18-12-2014 8:44am

MojoMaker wrote: »

Have you benchmarked your 100 time with a pull buoy & band? Be interested to see whether you see the consistency returning by isolating the oxygen-consuming (and run-streak tired) quads from the same set, eliminate the redlining perhaps. Stressed muscles working less efficiently and calling for oxygen earlier than usual etc?

I've little doubt that recent "heaviness" in the water is run-related (and tempory). I haven't worked with a band in a while, but recent pb times have been very close to free times, and that's not usually the case.

Dory Dory wrote: »

As MojoMaker implied, you should see a reduction of oxygen burden on your body when you eliminate your legs. But why are you restricting your air intake? Is this something you've been told to do, or have read? And if so, what is the reasoning?

I don't think I'm restricting intake- for yesterdays 100's I was breathing on 2 for most of them. When I say I'm taking on "just enough", what I mean is I don't fill up my lungs (as it takes too long to empty them while breathing on 2/3). Less gasping huge amounts, more taking on what is needed.

Breathing lately is a very fluid process, there are no times where I'm not inhaling or exhaling. The only time I could be accused of holding my breath is during tumble turns, and that is often where the tension of oxygen debt starts, so I'm going to have to consider a)the amount of effort I put into the turns, b)whether it is more efficient to turn and take the first breath before the flags or drift for longer.

interested · 18-12-2014 9:34am

"and that is often where the tension of oxygen debt starts"
try breathing out through your nose during tumbles (also helps prevents that uncomfortable sting of "water up nose" (medical term)).

Also, I read on D'internet, book, heard from wise man with dog on side of pitch ... stop thinking too much and just swim

Kurt Godel · 18-12-2014 9:47am

interested wrote: »

"and that is often where the tension of oxygen debt starts"
try breathing out through your nose during tumbles (also helps prevents that uncomfortable sting of "water up nose" (medical term)).

Also, I read on D'internet, book, heard from wise man with dog on side of pitch ... stop thinking too much and just swim

I've been exhaling through the nose to prevent aquanasalouchitis all right, to no avail. Probably coming up for air too late. Definitely overthinking the whole thing- but if you can't clutter up a forum with overanalysis in mid-Dec, when can you?!?

Kurt Godel · 18-12-2014 10:08pm

Thurs 1 hour easy turbo; 5.82km jog @ 6min/km av

Speaking of overanalysis, I finally figured out how to attach my new power meter to my roadie. The roadie is a triple, the P2Max only fits doubles, so I finally figured out to just leave off the granny ring and I have a 53/39 now. An easy turbo just to check my mechanics really, 140 watts average. I don't know if I need to calibrate or anything; as I get older I get less inclined to read manuals. Today I was told I can just use the lap button on the 910 when doing a set of 10*100's in the pool, rather than recording them as 10 separate workouts. And I thought the lap button was just for symmetry..

Rainy splashy darky plod around Arklow, my legs felt dead. If that feeling continues for more than a couple of days I'll break the runstreak.

Kurt Godel · 19-12-2014 1:35pm

Fri 2,000m swim

200sw,200p,100k
4x50 on 60 des 1-4 (46, 47, 44, 43- felt like increasing effort though)
1000m TT
4x50 fast on 60 (42, 42, 42, 41)
200 choice easy

Did the 1km TT today, and felt very tired getting in (not sleeping great). Touch-turned because I don't trust my tumbles yet for a TT, and that brings a greater risk of calf cramps. So I did the warm up etc, but left out the 100m kick. Set the watch to 1:35 before I left the house, but reset it to 1:40 before being the TT. Swam the first half steady, was controlled in the second half, finished fast/steady rather than balls out. 16:29 for the km, about 1:38/100m pace. I'm content, rather than happy, with that.

pgibbo · 19-12-2014 2:50pm

Nice swimming considering you're tired and running a lot.

What do you mean by you set the watch to 1:40? I'm guessing it alerted or beeped every 1:40. Playing Devils advocate here and assuming that to be the case. Is it truly a TT if you paced it? I would have thought you would learn more by doing it without a pacing tool.

Fair play for doing a 1k TT. Not sure I'd have the stomach for it.

joey100 · 19-12-2014 2:58pm

When you do your masters sessions Kurt what's the lane like, do you lead out? How does that compare to the 1km tt, were u in pool by yourself?

Only asking cos I know from myself that when I swim on Fri night with others I'm always a bit faster than by myself, even if I'm leading out I'm trying to pull away or catch people in the next lane. Know one or two lads who can't get close to their Friday night times by themselves, mainly because of their position in the lane and who they are following.

Kurt Godel · 19-12-2014 3:08pm

pgibbo wrote: »

Nice swimming considering you're tired and running a lot.

What do you mean by you set the watch to 1:40? I'm guessing it alerted or beeped every 1:40. Playing Devils advocate here and assuming that to be the case. Is it truly a TT if you paced it? I would have thought you would learn more by doing it without a pacing tool.

Fair play for doing a 1k TT. Not sure I'd have the stomach for it.

Yes, I set the watch to beep every 1:40. If I didn't have the watch I'd have been pacing off the pool clock- not sure what you mean by an untrue TT if paced? Is it usual to do TT's blind to any clock?

Kurt Godel · 19-12-2014 3:11pm

joey100 wrote: »

When you do your masters sessions Kurt what's the lane like, do you lead out? How does that compare to the 1km tt, were u in pool by yourself?

Only asking cos I know from myself that when I swim on Fri night with others I'm always a bit faster than by myself, even if I'm leading out I'm trying to pull away or catch people in the next lane. Know one or two lads who can't get close to their Friday night times by themselves, mainly because of their position in the lane and who they are following.

Usually in the Masters I either lead out, or fall off feet very quickly. I very rarely draft of feet. And I know exactly what you mean, when I swim with the Masters I always swim faster than normal. Todays TT was in an empty lane. I should be able to bring it down a good bit next time, there was enough left in the tank, I paced it too cautiously (didn't want to blow up so was too conservative).

pgibbo · 19-12-2014 3:19pm

Kurt Godel wrote: »

Yes, I set the watch to beep every 1:40. If I didn't have the watch I'd have been pacing off the pool clock- not sure what you mean by an untrue TT if paced? Is it usual to do TT's blind to any clock?

Given there's no pool clock in OW, how do you know you have your pacing dialled in for a TT if you're looking at a clock? That's what I was getting at. That being said you could say you're teaching yourself to pace by the method you did the TT. I was just curious what your thoughts were

Kurt Godel · 19-12-2014 3:27pm

pgibbo wrote: »

Given there's no pool clock in OW, how do you know you have your pacing dialled in for a TT if you're looking at a clock? That's what I was getting at. That being said you could say you're teaching yourself to pace by the method you did the TT. I was just curious what your thoughts were

Ah, I get you know. Yep, get a feel for pace/effort in the pool and that somewhat translates to OW (without the watch). Although there are way to many variables for it to be an exact science, 1:38/100m pace today would be around 1:30/100m effort in smooth OW, with a suit.

Kurt Godel · 19-12-2014 5:53pm

Fri PM 6.42k @ 4:53 av

This was a scheduled 40 min run, 15 easy, 10 steady, 10 mod, 5 easy; but I was pushed for daylight so took some time from the initial plod.

Splits were: 6:16, 4:33, 4:31, 4:39, 4:26, 4:13; for the 6k. I was running well towards the end. I shouldn't feel this good after an honest swim TT.

Kurt Godel · 20-12-2014 5:16pm

Sat Hilly run 19.28km @ 5:39/km av (400m elevation gain)

Up around the long Annagh Hill loop again, kept the pace easy, enjoyable way to spend the evening. Its getting dark now, at 16:15!

Oryx · 20-12-2014 6:49pm

Kurt Godel wrote: »

Sat Hilly run 19.28km @ 5:39/km av (400m elevation gain)

Up around the long Annagh Hill loop again, kept the pace easy, enjoyable way to spend the evening. Its getting dark now, at 16:15!

Solstice tomorrow. Then every day gets longer again!

Kurt Godel · 20-12-2014 6:52pm

Oryx wrote: »

Solstice tomorrow. Then every day gets longer again!

I had toyed with the idea of an early dawn run up a hill to see the sunrise- but I've a 9am club bike to get to. Not enough hours in the day (literally!)

Kurt Godel · 21-12-2014 2:07pm

Sun 80.78k in 3:31

Aughrim-Clash-Woodenbridge-Arklow-Gorey-Gap-home

Met up with a clubmate who was going for a swim in Arklow, so we shared the first 40k or so at a decent enough clip, before we spit at Arklow. I continued along the old N11 towards Gorey, into a strong headwind. My speed was dropping along here, I figured it was the headwind, but by the time I hit Gorey it was obvious I'd punctured. Brand new Gatorskins on both wheels, so with a false sense of security I had set out without pump or tubes. The remaining 20k were slow, as I battled bad roads and an ever decreasing tyre pressure. Lesson learned.

PM 5.65 @ 5:50 pace

Tired getting out there, freshened up a bit after the first km.

Oryx · 21-12-2014 2:09pm

Its a natural law that if you go out without repair kit you WILL puncture. Fair play on slogging home like that. Tough day out there.

Kurt Godel · 21-12-2014 6:08pm

Kurt Godel · 28-12-2014 3:08pm

Kurt Godel · 29-12-2014 12:25pm

Mon 6.45k run @ 4:40 av pace

I don't know where this run came from... last night I opened a second bottle of wine, and a second tin of Pringles with it... pigged out big time. Went to bed coughing- usually I pig out on crisps when a cold is coming on. I woke with a hangover at 7am, did some office work while contemplating ditching the run streak. In the end I reluctantly pulled on the gear, and figured I'd just plod along for my slowest 30 minutes yet.

The first km was 5:34, quicker than I had anticipated, and the next was 5:10. I was running well, felt strong, a lot stronger than I had any right to be, so started to put the foot down. 4:28, 4:38, 4:07, 4:16... Thats a lot faster than I've been running recently. Maybe the frozen morning had something to do with it, maybe the carbs boost from the night before; who knows? Main thing is its done and I feel 100% better now. Time to prepare for tonights drinks...

Kurt Godel · 29-12-2014 5:14pm

Mon PM 2,300 swim

200sw,200p,50k
4x50 des 1-4 on 50 (44,46,45,46)
14x100 alt fast/easy on 1:50 (fast 1:xx: xx={33,38,38,39,40,42,41})
4x50 choice easy swim

First time back at the pool in a while, and I was swimming through treacle. C'est la vie.

Kurt Godel · 31-12-2014 7:56pm

Tue 5.66km run @ 5.27/km av

Wed 90 mins easy turbo 130W av, 5.66km run @ 5.29/km av

So, the Dec runstreak completed, which leaves me at my fittest New Years start in years. Looking forward to 2015, I have some very large goals set for this year, mainly professional and acedemic goals, but Tri will be a good focus to offset work-related stress. I just about got over the 500km annual marker for swimming, and I'm anticipating good times in the water over the next few months. Best wishes to everyone for 2015.

Kurt Godel · 02-01-2015 6:35pm

Thurs Rest day

Fri 3,000m swim; 45 mins turbo

400sw easy
2x200p steady with 15s
4x100sw mod with 15s
8x50 alt fast/easy
4x100p mod with 15s
2x200sw steady with 15s
200sw easy
100m sailboat
300m hypoxic as 25m take n breaths:nE{3,2,1,0,0,1,2,3}

I didn't bring the watch, just swam by feel. Peter K mentioned elsewhere that I am prone to overthinking swimming, and I have been lately. Swam by feel for these, with a half an eye on the clock. A little slower than usual, but better feel for the water. The hypoxic were good.

Turbo:
5 easy
4x(1 HC, 30sec easy)
4x(30sec build, 30sec easy)
5x(2 ON, 2 OFF)
5 easy
(on == hard)

This was tough enough. Average 186W, but the 20 mins on/off were average 227W, which I think is a fair reflection of the work put in. The PM seems to tally with the sweatometer, although I'm only gauging the Wattages against each other- comparing them to other peoples logs they seem high.

mossym · 02-01-2015 10:20pm

Kurt Godel wrote: »

The PM seems to tally with the sweatometer, although I'm only gauging the Wattages against each other- comparing them to other peoples logs they seem high.

what do you think seems high kurt, the wattages?

Kurt Godel · 03-01-2015 12:18am

mossym wrote: »

what do you think seems high kurt, the wattages?

Yeah, the watts, although I don't know much about them. Today's five two-minute bursts were in the mid 300's with peaks in the 400's. Coming from 130 meaning easy, I'm not sure how to read them, if effort increases linearly or curved. Also unsure what it means to calibrate At each session start. But I'm content to compare like with like over the next few months, and build up a picture from continued data as it goes on.

Kurt Godel · 03-01-2015 7:29pm

Sat 2:30 easy turbo @ 108W av

Boring but all I could do today.

Kurt Godel · 04-01-2015 6:16pm

Sun 16.71km run @ 5:02/km average

Hilly run, 284m elevation. Dodgy stomach till half way, but thats why I run in forests. Felt better after. Picked it up after an hour, last 5.25km were 4:48, 4:29, 4:33, 4:24, 4:08, (3:50)

Kurt Godel · 04-01-2015 6:25pm

Kurt Godel · 05-01-2015 3:05pm

Mon 3,000m swim

150sw,150p,100k
4x50 as 25 fist, 25 fast + 15s
4x50 des 1-4 on 60
8x(150 cruise into 50 fast + 20sec)
4x50 fast on 50
100m pb easy
200m hypoxic (25m B 3,2,1,0,0,1,2,3)

Still fighting the water. I slowed down the "cruise" speed to ensure decent form, as further progress will need to come from better form.

Mon PM 6km run @ 5min/km av

career move · 05-01-2015 10:08pm

How do you get all the way across the pool holding your breath :eek:

Are you sure you don't take a sneaky one? Just one

Kurt Godel · 05-01-2015 10:24pm

career move wrote: »

How do you get all the way across the pool holding your breath :eek:

Are you sure you don't take a sneaky one? Just one

When I first tried this I couldn't make it. But its a very useful guide in efficiency and form- you slow right down, relax, make the most out of your stroke, and exhale very slowly. Since the head is taken out of the equation you can find yourself swimming with the best form ever. Trick is to transfer that form to BE 3

Dory Dory · 06-01-2015 2:43am

Hi Kurt. I'm breaking out my Speedo tomorrow. Just thought you should know.

Kurt Godel · 06-01-2015 10:20pm

Tue 2,900m pool; 10.91k run @ 4:46min/km av

100sw,100p,100k
6x50 on 60 as des 1-3, fast 4-6
3x300p steady on 5:20
6x100sw mod on 1:50
6x50 alt fast/easy on 60
100k,200p,200sw

Again, the times weren't anything to get excited about, but I've told to slow down and concentrate on form, rather than speeding up + smashing through the water. Need to get form and speed together, and get it to a level that can be maintained for 20 mins or so.

Run:
10 easy
5x(30sec build, 30sec easy)
30 minute TT
5 easy

The TT was focus, and I decided to do it on the track at Arklow, so it can be repeatable. Its been a few years since I was here, a good enough facility to have (grit 400m). Felt a little strange doing it at night, only one section of the track was lit up so I only got to use the Garmin at lap times. I'm a fairly decent pacer, as each of the 17.7 laps was between 1:42-1:44 splits. It was manageable, but a good bit faster than recent runs, about 4:17/km for the 7,000m in 30 mins.

Kurt Godel · 07-01-2015 10:46pm

Wed 1 hour easy turbo; 2,100m easy swim

The turbo was 156W average.

Swim was a bonus, I was itching to get in the water all day and so hit it for 40 mins this evening. Used the pb throughout, and the agility and pt paddles sporadically. Focussed on just swimming well, feeling the water, and it was a very enjoyable way to spend 40 minutes. 1:51/100m av.

Kurt Godel · 08-01-2015 4:12pm

Thurs 45 min turbo

5 easy
4x(1 HC, 30sec easy)
4x(30sec build, 30sec easy)
10x(1 ON, 1 OFF)
10 easy
(on == hard)

This was pretty hard, 177W av, 213W av over 20 mins, 433W max. I find the PM useful when doing them, purely because you know the results can be quantified afterwards.

tunney · 08-01-2015 4:23pm

Kurt Godel wrote: »

Thurs 45 min turbo

5 easy
4x(1 HC, 30sec easy)
4x(30sec build, 30sec easy)
10x(1 ON, 1 OFF)
10 easy
(on == hard)

This was pretty hard, 177W av, 213W av over 20 mins, 433W max. I find the PM useful when doing them, purely because you know the results can be quantified afterwards.

The really interesting information here would be the AP for the 1 ONs and the HR for them too.

Kurt Godel · 08-01-2015 4:30pm

tunney wrote: »

The really interesting information here would be the AP for the 1 ONs and the HR for them too.

HR max during the ON's 150-161. More useful to read than my old sweatometer, anyway.

Edit- I'll do laps next time, easier to read still.

Kurt Godel · 08-01-2015 10:48pm

Thurs PM 6.01k easy run @ 5:35/km av; 2,300m swim

Run was a leg-loosner around Arklow, felt a bit stiff before; felt great after. My running form is a lot more erect, track running can help with that.

Pool:
400 wu
200 drills

Main set
(Free kick)
1x100 20s rest
1x75 15s rest
1x50 10s rest
1x25 20s rest
(Free pull buoy)
1x100 B.E.3 20s rest
1x75 B.E.4 15s rest
1x50 B.E.5 10s rest
1x25 B.E.6 20s rest
(Free)
1x100 B.E.3 20s rest
1x75 B.E.4 15s rest
1x50 B.E.5 10s rest
1x25 B.E.6 20s rest
***Repeat twice***
200 choice swim down

Kicking is very hard- I'll have to work on this over the next while. Otherwise form was decent.

MojoMaker · 09-01-2015 3:57pm

Those B.E.6 lengths gotta hurt towards the end!

Kurt Godel · 09-01-2015 4:25pm

MojoMaker wrote: »

Those B.E.6 lengths gotta hurt towards the end!

To be honest they don't honest! In fact they make for better form as you're not lifting the head as often, so you cut through the water. (and its only for 25m

)

Kurt Godel · 09-01-2015 9:55pm

Fri 10.16k run @ 5.29/km av; 3,500m swim
Run
Felt tougher than it should, HR was 152. Hillbrook Loop, which isn't exactly flat, but I don't think that explains the high HR.

Swim:
200sw,200p,100k
400sw,4x100B+B + 15s
300sw,3x100B+B + 15s
200sw,2x100B+B + 15s
100sw,100B+B + 15s
100sw,100B+B + 15s
4x50 fast on 60 (in 43-44)
100sw
250 hypoxic as 25 take n breaths: nE{3,2,1,0,0,0,0,1,2,3}
250 B+B

The pool was crowded tonight, I've never seen it so packed. There were a couple of slow breaststrokers in the lane, so could only do what I could. There was a set of 4*50's descending that I couldn't do with the traffic, but the swim and Band and Bouy stuff was ok. Decent enough form. Brilliant form for the hypoxic! Think I may have a head issue feeding into form that should be looked at. Certainly the swim is a lot smoother once the head is taken out of the equation.

MojoMaker · 09-01-2015 10:25pm

Anyone in your masters group willing to grab 60 seconds of video for you? Confirm your theory etc - even better the new Galaxy S5 can shoot video underwater if you know anyone with one.

Kurt Godel · 09-01-2015 10:26pm

MojoMaker wrote: »

Anyone in your masters group willing to grab 60 seconds of video for you? Confirm your theory etc - even better the new Galaxy S5 can shoot video underwater if you know anyone with one.

Yeah, we should be doing underwater vids soon enough. Good idea.

Kurt Godel · 11-01-2015 1:45pm

Sat Nothing. Had an exam in Dublin which took up most of the day.

Sun 3:20 long bike; 83.54k @ 206W av

The Exam was something I had been studying for all over Xmas and cramming for the last week. It went well, but my head was spinning after. Stopped the car coming home at Booterstown to go for a run at dusk, but had forgotten my shoes. I considered running barefoot on Sandymount Strand but figured I'd work on the Nutty Professor image another day. Spent the night dreaming about ARF Pension schemes and investments.

Woke early today and met some of the club for a spin, but they had a run yesterday in their legs so I opened a gap. Waited in Shillelagh, but openad a gap again by Clonegal, so continued on myself to Bunclody, Tullow, Coolkenno, and home again. Very blustery out there, the first half in particular was into a headwind. Saw lots of the Racing 795 boys out in Bunclody, gave a wave in case one of them was Griffen. Unlikely though, his IM isn't till August, why would he be out training at this early stage?;)

Kurt Godel · 11-01-2015 6:03pm

griffin100 · 12-01-2015 11:32am

Kurt Godel wrote: »

Sat Woke early today and met some of the club for a spin, but they had a run yesterday in their legs so I opened a gap. Waited in Shillelagh, but openad a gap again by Clonegal, so continued on myself to Bunclody, Tullow, Coolkenno, and home again. Very blustery out there, the first half in particular was into a headwind. Saw lots of the Racing 795 boys out in Bunclody, gave a wave in case one of them was Griffen. Unlikely though, his IM isn't till August, why would he be out training at this early stage?;)

Cycling in January, are you fuppin mad? I haven't been on the bike since the day of my last IM and usually I wouldn't consider getting on one until the day of my next tri, but a knee problem that prevents me running has me eyeing the turbo with dread........

Kurt Godel · 12-01-2015 10:46pm

Mon 2,500m swim

300 free
200 choice (drills, pb)
Main set (all free) 20s rest
(12x150m)
1st 150m 50k50D50S
2nd 150m pull buoy
3rd 150m 75k75S
4th 150m pull buoy
Repeat 3 times
200 choice swim down

Lane Wars tonight. Aqua aerobics had taken over half the pool, leaving two lanes. Our Masters group usually splits into two levels, slow and less slow, but the pool is open, people are free to share the lanes. Usually everyone is considerate, but tonight there were a few breaststoking-wallchattering-legsinkers, who wanted to make a point, and so staying in the less slow lane. A bit silly really, as collisions are going to occur, and the person travelling at speed is rarely the one who comes off worst. Time of year, I suppose...

I couldn't get the scheduled 30 min easy run in today, the phone never stopped, and its too late to do it now. First FTP test tomorrow!

Dory Dory · 12-01-2015 11:04pm

Kurt Godel wrote: »

but tonight there were a few breaststoking-wallchattering-legsinkers

This made me laugh out loud.

Kurt Godel · 13-01-2015 3:37pm

Tue 1 hour turbo including FTP test

5 easy
4x(1 HC, 30 sec easy)
4x(30sec build, 30sec easy)
5min max effort TT
10 easy
20 min max effort TT
10 easy

First time doing an FTP test, I was a little apprehensive starting off. I knew I could hold suffering for 5 minutes, but was unsure quite how I should pace the 20 mins. The 5 minutes was tough, it felt hard (315W av), and I was happy for the 10 minutes easy rest afterwards. Started into the 20 mins TT thinking I could hold around 280-290... being new at this I had it over 300 at times, but after 10 mins or so it was down under 260. Basically I wanted to give it what I had, but was unsure if I'd die out after half-way. I managed to pull it back a bit over the second half, finishing the last 5 minutes stronger, before hitting the lap button on the very second of 20 mins (281 av for the 20 min TT). Maybe I could have gone harder, but maybe I would have blown up. One thing that is obvious from the pic below, next time I'll have to pace it steadier, there's too much variance in the TT's.

Standard Deviation

Comments