a log with no name

thanks for the encouragement.

Decided to take it easy this week, with DCM on Monday, I was not bothering with a taper as the last months load was so low I didn’t feel it was warranted, however giving the day the respect it deserves will do a mini taper and allow myself a bit more recovery and increase the chances of finishing,

Tuesday:
did an easy run, held back at times as the HR was rising, just kept it all slow and easy, My quad is still sore for every footstep (only while running) so again this is a worry, (I will take out the roller and work it tonight) apart from that the legs felt a bit tired and heavy,
http://connect.garmin.com/activity/124398946


Wednesday:
Decided it was time to see what the numbers were like on the Rothar, so hooked up the power meter and rode on the rollers for an easy 40min, keeping the hr <140;
Felt fine no problem pedalling very little hr drift, (hard to really say over such a short time)
The number show I do need to work on the base phase and keep the HR in Z2;

Average power: 163
Speed: 17.7
Cad: 93

thanks,
At the moment I am still finalising plans, and as Im new to this tri lark not sure to be honest.
I have the on a high lever the below pencilled in (some may be a stretch too far), as I learn the ropes and what my family, body will allow I will remove or change around some,
The plan or goal is not to alter training for any event, or risk training due to recovery.


Running
DONADEA 50KM (18th Feb)
Limerick Marathon (Start of May)

Tri
Tri an Mhi (1/2)
TryAthy (Olympic or double depending on the above)
Athlone Olympic to start taper

Bike
Des Hanlon Memorial Carlow
Ran na Luimni

Thursday
very easy run after work, went with some of the lad from work; pace was on the slow side but company was nice for a change.

dist: 5.5mi
Pace 9:20min\mi
Avg Hr: 105

Friday
Swim: 1900m
200m kick
200m fist
200m catchup
10 * 100m (approx 1:55avg) 15sec rest felt ok last two stroke or whatof it fell apart,
300m wu\cd



Hi jackyback
I have a Powertap, got it a few years back and never used it correctly, or thought I did until I read "training with Power" and realised there was a lot of wasted miles.

wednesday:
had planned to get in a swim before work, but had a crap nights sleep so just could not drag myself out, so went after work

2500M
200 w/u
200 x Fist, kick, catchup
Main set:
100,200,300,400,500,400,300,200,100 (20 sec rest)
not sure of the time splits

Bike
90 Min watching the CL
Was tired from the swim, after the hour the lack of saddle time started to tell, and the rear was getting tender.

Cad Avg: 93
Avg Speed: 21.3
Dist: 31.2
avg hr: 136
avg pwr: 174

31 – 06 Nov|# Sessions |Time hh:mm| Distance

Swimming |2 |2:00| 5km

Cycling |3 |4:10|76.6mi

Running | 1 |3:39 |26.4|

Core \ Other|0|00:00|

Total | 6 | 9:39 |106.12 mile




Monday:
Was my first swim coaching session, and say the least i was cacking it, far from confident in my swim but how else am i to get better. or die trying
wu. 3 * 150m (100 fc 50 bs)
then 1k TT - never swam that far, so was not sure if i could so started at the back and tried to make sure i didnt tear off and not finish, finished with ~20min (still waiting for the correc time)
300m sculling

total distnace
1750m
time 1hr
happy I survived

Tuesday:
Plan 1 hour run
Actual still stuck in work so far touching on 15hours, so I may move my weekly rest to today and do the run later in the week
not a happy bunny

Thursday:
Starting to feel a bit more normal decided to do my first brick session
Bike
55min: 15min w/u
2 *15min @220watts (bottom z3) 1min rest
9min – 30 seconds isolated leg *18

straight into the running gear, was not sure of how much to wear. getting off the bike I hot and heading out in to the cold, so went on the side of caution and wrapped up
did 2.4 miles

splits:
1 1.00 7:08.8
2 1.00 7:49.5
3 0.40 6:49.5

link:
http://connect.garmin.com/activity/128521888

Friday: 1900m
Short for time
w/u – 200 fc, 100 catch up, 100 fist
1500 m straight @ approx. 34min – was using the pool clock to track the time so not accurate.
Was happy as twice in 1 week I extend the longest swim,
The stroke was fine did get messy the further one I went so slowed down and tried to concentrate on from and not speed.

At this point Im not sure if I am going the swim training correct,
Should I work on shorter distance *higher reps or to swim the same distance over lower to a single rep?
Any advice would be great

30min core work once I got home:

Saturday:
Planned 2:30 road,
Actual 1:40(turbo)
Going to bed Friday night let the dogs out for their night time toilet visit; when I noticed that one of the rabbits was missing, so queue panic. Looking around the garden at 1am for a black rabbit is not my idea of fun, but thankfully it was found and captured. The joys of an institutionalised pet.
So Saturday was spent building a new rabbit pen,
Once done on the bike: 1:40 turbo
5 min warm up
1:30 @ upper Z2
Average Power, Watts 183
Normalized Power 193

5min isolated leg 30sec per leg.


Sunday:
8miles\ 70min
Pace ~8:03

First real run since dcm, was feeling ok a wee bit sluggish; was a windy warm morning and wore too much clothes to was a fraction of a bit too warm. Felt like I had more in me so happy
http://connect.garmin.com/activity/128521855

1. missed session and 1 abandoned session this week.
2. Need to increase the number of core session,

7 – 13 Nov|# Sessions |Time hh:mm| Distance

Swimming |2 |1:45| 3650m

Cycling |3 |3:00|41.6mi

Running | 2 |1:30 |11.0|

Core \ Other|1|00:30|

Total | 8 | 6:45 |54.8 mile




total|# Sessions |Time hh:mm| Distance

Swimming |4 |3:45| 8650m

Cycling |6 |7:10|118.2mi

Running | 3 |5:09 |37.4|

Core \ Other|1|00:30|

Total | 14 | 16:24 |160.9 mile

catweazle wrote: »

Try these excel spreadsheets at the bottom of the page

http://www.3dtri.com/index.php?q=node/2252

Worked wonders for me - started on the 1500m sessions then built it up from there

Thanks for this, looks perfect.

Monday:
Tri club swim session: ~1700m
300m wu
6* 50 kicks - ouch really hurt. I realised that I don’t use my legs enough or just very little,

10 * 100 off 2:05 – not sure if we got the 10 done as I lost count. Felt good through these and was hitting the 2min for each rep comfortably. Last one we told to go for it , hit 1:46 and was happy with that could not do another rep like that.
100 warm down

Tuesday:
1 hour bike,
15 min warm up,
35Min avg: 212 watts (low Z3) – feeling on during this there was a bit of HR drift, it went to the mid 160’s which I was not happy about, this was too high for the effort.
10 min cd.
Need to spend more time in the Z3 zone

Wednesday
Plan: swim.
another great day in work and didnt get out till late so, it put a halt to any activity.

Thursday
Run: 45 min "speed" work
13min wu
12 x1 min @ ~5K paceish
long time since I ran this hard and started the first few too fast, the night was crap with a strong wind
http://connect.garmin.com/activity/129970356

Bike: 40 min on rollers
Low power and high revs
Avg Power 162
Nor Power 175
Avg Cad 94
Dist 12.5mi

Legs were tired afer the run effort but felt good had more in the tank but cut it short for family time.

Friday:
Plan was to get in my second swim and the pool was closed.
so did another bike session as I was minding the young man.
40 min Rollers
pushed it a bit, (still trying to keep everything areobic)
5min wu
starting @220 watts I tried added 1 gear and kept the same rev. (over 12 miles)
220watts - 240

Avg power 239
Nor 240
Avg Spd 28.
No Hr

did some core work and light weights

Saturday:
work up to a nice morning, after the wind and rain the night before was not looking forward to getting wet.
Skipped breakfast
Had planned to do power tests, so decided to head down to the Glen of Aherlow, however one I got on the climb i knew that the 90min spin to the base and the general feeling would not lead to a correct reading,
But after coming this far hard to give it a lash, the effort was there and the numbers ok, the only thing was my HR would not rise and hung around 165. A bit of a sign of tirdness (I hope)
once over had the fun of doing the decent in fog,
the remainder of the spin home was just plain nice

Dist: 41
Pwr: 169\444
Nor Pwr: 197
Hr: 137\167
Spd 16.8\38
http://connect.garmin.com/activity/129970426

Sunday:
spent the day with the kids and got a bit of time right after dinner,
run was fine a bit slow to get going, but going right after eating not the best plan

90min
11 mi
Pace 8:02
HR 136/162

http://connect.garmin.com/activity/129970434

happy enough with the week, apart from the swim,
I am feeling tired and need to start looking at my diet and recovery as the weekly volumes will grow.

Tri Club session: 55min 1700m

300m WU - 50m fc, 50m bc
4 x 50 kicks, no floats keeping the body at an angle.
2 x 100 off 2:05
3 x 200 off 6:15(I think)
1 x 100 off 2:05
1 x 200
1 x 100 WD
Suffered from a bad cramp in my leg, in the calf and muscle beside the shin (can’t remember its name)
Feeling ok in the water, starting to enjoy it

Wednesday
Have gotten in to a bad habit of not getting away from the desk for food, eat breakfast and dinner working, so going to try and get 1 or 2 runs a week during this time,
So started today.

Nice easy 4.9 mi
Time: 37min (a bit longer than planned)
Avg Pace: 7:32 min/mi

http://connect.garmin.com/activity/130523407

Felt good for the rest of the day (apart from the guilt)

Wednesday afternoon
Swimming 50min, following the xls provided by catweazle

Dist 2000m
200 wu
16 * 50 off 70 seconds, every 200 dropped the time by 5 seconds, the last 4 @55seconds
Felt ok, the last 2 felt a bit messy and began to feel like I was fighting the water as opposed to swimming (felt I had at least 2 @ 50seconds but did not wanted to maintain a good(ish) stroke
200 Kick – swimming on my side for ten kicks then flips over and repeat.
100 Fist
100 Catch up
400 straight and tried to slow it down and concentrate on my catch and pull
200 cd

Need to start adding more core sessions to the week, as this area is a bit of a sham

Saturday:
No breakie, started eating on the hour
nice spin feeling good enough on the bike, considering the legs were feeling tired.
the route was a nice flat with no climbs at all.
Forgot the HR strap, well left it in the upstairs and for the risk of waking the others decided it was not needed.
5 min warm up (to try and figure out which way the wind was)
did throw in 6 half arsed attempts at sprints, didn't change gear just picked something and went for it, nowhere near max - just to wake up the legs a bit.

Time 02:38:40
Distance 45.36
Avg Speed 17.6\29.2 (excluding Wu\wd)
Avg Power 180\871
Nor Power 197

http://connect.garmin.com/activity/131368594

After dinner went swimming, the youngest had a swimming lesson so I took advantage and got another session in.

Dist: 1800m
200 wu
10 * 100 - 25m swim , 25 catch up off 2:30
first few felt grand the last did hurt the arms, realised my legs were useless I was concentrating on my stoke, the legs just hung there could not get the working together.
3 * 200 off 2:05 f/s - these felt good, splashing a bit as the arms enter the water (not sure if this is good or does it make a difference, prob does) did try and get the legs working and it did for most part.
This felt so much better than last night's swim,

Sunday:
nice easy run, out late again but managed to get 30min in before I turned on the light so happy enough, didn't pay any attention to pace or hr, just ran on what I felt was comfortable (tried the talk to myself check every time I felt pressure)

Moving Time: 1:30:41
Avg Pace: 8:00 min/mi
Avg Hr : 130/ 190 (Im hoping the max was wrong as never felt it on the road)
http://connect.garmin.com/activity/131368601

Tuesday: Bike
on the rollers; stuck on a sufferfest video (fightclub)
has been almost a year since I did one of these and forgot that you do suffer.

Total 70min
Session
warm up
5 min @230w with a few efforts (300w+) never went over 330

Main 4min @~260 (actual 263,259,256,251w)
2.5 min @270 W (actual 275,267,273,262w)
3 min rest
repeat the main by 4

the efforts were fine may have been too hard, the last one was down a fraction but still within the 10% to make it a valid intervals,
I do need to do a proper profile test for Bike and Run as my max HR is down, not sure if this is due to been tired from the high training work load or just age,