Wednesday:
was planning to do a long swim, however still have pain, thers is improvement but I was reluctant to stress it and set it back.
Run:
Feeling very tired this evening and could not face the thoughts of doing laps of a single hill, so ran a draggy loop and ran all the drags hard,
Time: 1 hour
Dist: 12.9km
Pace: 4.53
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| 29-01-2012, 09:59 | #77 |
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Registered User
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Thursday:
Bike session: opted to watch sufferfest "the hunted" to give me something to do while on the bike. Time: 60min Dist: 32K Speed: 32.21 power: 198\392 Nor Pwr: 217 Friday: short lunch time run. Time: 37min Dist: 7.64km Pace: 4:51km/h Swim Shoulder feeling better with less pain so hit the pool while the youngest had a swimming lesson, dist 2300m time 50min. started with a 100,3*200 all off 2min/100 400 - 6::30 1K straight - no idea of the time as I ran in to traffic in the lane. 200 cool down Saturday: Set off for 3.5 hours in the cold and wet, starting off I could feel the cold going through the gloves, got about 30min a bloody puncture. Stopped and took off the gloves and realised it was colder than I thought, out with the spare and put it in, at this point my fingers were getting sore with the cold, so trying to put on the tyre was a feat. got it on and started to pump and the spare was pinched  , so there was a few expletives.at this point I was shivering with cold so started again, out with the last tube, and put it in, and started to pump, and to add insult to everything else the dam pump broke, after 10min on the side of the road trying to fix it, no luck off home I set, had to ring the better half and ruin her lie in, This was the coldest I have been in years, even after 30min in the shower I still did not have the cold feeling out of me, spent the day with 4 layers on the upper half. A crap spin and was pi$$ed off. |
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| 31-01-2012, 11:03 | #78 | ||||||||||||||||||||
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Sunday:
Run http://connect.garmin.com/activity/145912918 I had to seriously talk to my self to get out the door, Feeling the last 4 weeks of training taking it toll on the body. Once out the door I did have a few moments where I thought of turning around, but kept gogin.` The first few miles were on the slower side, but got into a grove near the end, still not fast but comfortable. Time: 1:30 Dist: 18.5k Pace 4.46min/km hr 139/165 Last day of base 3 and then a recovery week, I have to be honest I am soo looking forward to the week, Bringing in the recovery week for Base 2 to Christmas week, and starting Base 3 early meant 4 weeks of hard training, the volume was not high but I did increase the intensity. only 2 days missed, 1 through injury and the other was family time.
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| 01-02-2012, 10:35 | #79 |
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Monday:
Tri Club swim, was late getting to the pool so missed the wu. started with 3 * 100 sculling drills, the one where you have the hands in front (not sure of the name) was an embarrassment, basically stood still in the water  Main set: pyramid 1,2,3,4,3,2,1 with 10 seconds rest Not sure of the splits, felt ok during these was able to maintain the effort. As the session was over hoped into the public lane and did 2*500 easy, trying to concentrate on the stroke. Tuesday: Took a day off, whihc was fine except I ended up working till near 10, so the family really didnt get the benefit. |
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| 03-02-2012, 10:09 | #80 |
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Wednesday:
a second day off, and was starting to get a bit jumpy mad to do something, but as was yesterday work was mad so worked late, nice timing Thursday: Plan: power test. $hit day in work, was late finishing as was 9 when I got on the bike, warmed up for 10min and power seemed slightly down, 5min flat out to empty the tank, this went ok, slightly up on the last effort. Once done the drama started, had a erratic hearth rate for about a min, kinda of like missing a beat or two then worked to catch up. this freaked me out a wee bit (a story for another day). once this calmed down so did I. popped a Gel and finished my recovery. considered stopping but it had calmed down so make a mental deal with myself, if I felt anything I would stop. started the 20min of pain and start off at 270watts and planned to hold this for 5min, but I started to feel crap so much so I thought I was at around min 13into the test, nope 6min gone, so head down and kept going and got to 10 and was suffering, not pain of breathing just had no power, considered stopping but as any stupid person would kept going. from there to the 20min, mentally cracked 4,5 times and each one slapped myself and dug in again. it was a stupid thing to do the average for the last 5min was 235w. the average power was 250watts (est. FTP of 237w a drop of 6% on the last test ) Just spun for 10min could not get the power over 100w. upon reflection, I am going to blame the follow (please correct if Im wrong) a crap stressful few days in work, drank too much coffee during the day 5/6 large strong cups Im praying this is what messed up the HR inbetween tests. a few days detox I think. Popping a Gel before the test I have never used one before a hard effort before only at endurance pace and this may have had some impact. all in all I wasnt happy (after looking over these I am rarely happy with the results of my training) |
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| 03-02-2012, 20:22 | #81 | ||||||||||||||||||
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Friday:
Evaluation run Approx 10min warmup,(was tight for time had a meeting to be back for) the test was simple 4 miles at a set hr, choose 160 was a fraction of a bit high and will drop it for the next test. to make the test repeatable I did 4 laps of the industrial estate. Got a nice stitch during lap 2 and stayed with me for the 2 remaining laps.
Swim 500 wu 400 CSS test: 7:30 The time is an est, as I ran in to traffic on one lenght and the UL stop watch was off so I used the pace clock. felt good and was averaging 1:50/100 4 * 100 very easy 200 Test : 3:30 averaging 1:45/100 400 easy 200 with band. CSS Pace 1:55/100 started to get cramps in the calves so called it quits and waited for the wee man to finish his lesson and played for another hour. |
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| 06-02-2012, 11:52 | #82 |
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Saturday:
Simple 90min on the turbo. Felt good and well in control, there was a rise in HR however I felt this was due to the heat as the fan did f all, (or maybe it only felt like it) 5min w/u 80 min at lower level 3 Time: 90Min Dist: 50K Main set Dist45K Speed 34Km/h HR 146 Power 209/346 Now Power 213 Sunday Med length run: http://connect.garmin.com/activity/147469712 Felt good from the off, nice and relaxed, at the end would have like a few K more, but dinner called. Time: 1:50 Dist: 22.59 Pace: 4:51 HR: 138/159 So that completes the 3 months of Base training. Happy with the training, would have liked more volume at certain times. happy with the consistency, intensity and ability to recover. The probelm I have at the moment, (well one of them) is I have no idea where I should be training wise. Bike,Run Progress.jpg Training load.jpg So about to start Build 1, Increase the Long bikes to 4.5 Increase the long runs to 30-33K's Aims to improve FTP on the bike, (aiming for 5% improvement) add muscular endurance runs and swims to the list of training |
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| 07-02-2012, 10:31 | #83 |
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Registered User
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Monday:
Tri Club swim set. 3200m 400 wu 6 * 50 with 12.5m flat out. 400M Css test. 3*400m 20 sec rest. Jump into the public lane to complete the set, 3*200 300 wd The 400m test was ok, done in approx. 6:55 -7min not 100% sure was unable to see the clock at the end, Went out slightly too fast and seemed to slow down a bit from 200-300 felt like I was swimming through tar, just gave it everything for the last 2 lengths. |
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| 08-02-2012, 12:01 | #84 |
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Tuesday:
Was a late night getting on the bike, between doing maths homework, i forgot how to do fractions and excel dosent help. a few issues in work and playing XBox with the youngest, it was a hectic day. by 10 I was tired, in a bad humor and considered skipping the bike but knew I would regret it. so stuck on the next episode of American Horror Story and off I set, 5 min warm up and then 3*10min @90-95% ftp with 3min recovery wasnt looking forward to them, but the difference in a week, they flew, and I felt good well in control, felt so good that I added an extra 5min to the last one, had to stop as it was late and wanted to spend time with the better half. I felt there was a few more reps in the legs Set1: 239w hr 139 Set2: 241w hr 142 Set3: 246w hr 147 Set4: 248w hr 147 |
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| 09-02-2012, 21:52 | #85 |
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Wednesday
Bike watch the next episode of AH story, time 40m power 179 hr 128 dist 22 (need to calibrate the resistance on the turbo and was spinning to way to easy) put on some dry clothes and out the door, turned around and got a hat an extra layer, it was cold. Run 32min (http://connect.garmin.com/activity/148350217) Dist 6.97k Pace 4.39kph hr 145/156 Thursday: had to bring the wee man to footie, so had limited time in the pool 200 wu 2K the first K was 18min, at this point I questioned my ability to count so did an extra 100, slightly under 20min the next K flew by and total time was either 38.xx for 2k (or 2.1K if I could count wont count it do) I felt good, under no pressure, felt another K was possible at the pace Had a run planned, but work issue popped up and as Im still trying to fix them not sure I will get out. |
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| 13-02-2012, 07:33 | #86 |
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Friday:
Had a bit of free time so went for a lunch time run, as I missed my session last night due to work, I got it in today. so out I went, and I had only a sort sleeved top in the bag, thankfully it was warm enough to get away with it, headed with no plan in mind, so did a warmup and then .5 hard, .5 recover I never pushed the hard part just lifted the pace to where I was feeling it, the recovery section was the same never really slowed down just eased off. felt good (fast pace was 6:30min/mi slow 7:20min/mi), all was good until I got back. had a shower looked at my phone and a number of missed calls from one manager,  went back to my desk and got the look "where were you" and get on a call now please. Turns out a few things went belly up in Poland and panic buttons were pressed, thankfully 20min later the day was saved.note to self, bring phone, and if things look quite then its about to go mad Time 1hr Dist: 13.16 pace 4.34 hr 147/163 http://connect.garmin.com/activity/148777273 Swim: 2200 400 wu 10*50 band - wow I nearly drowned, was able to get 3/4 way down the pool before swimming horizontal, was fine as long as I was moving, I did run into traffic and legs sank straight away. more youtube videos to try and understand how this is done. 500 pull buoy 500 paddles 300 cd once done had another hour playing with the youngest, Saturday: bike: http://connect.garmin.com/activity/148777251 handy 3.5 hours (threw in 3 spares and a repair kit this time) Time 3:39:00 Dist 100k Avg Spd 27.5 Hr 126/148 Pwr 189 Nor P 206 was aiming to get a short run off the bike, but did an extra 30 due to going right when I should have went left. once I got home work beckoned so that was that. Sun: The hardest session of the week, put the kids to bed, checked mail to make sure all was good, and started to get ready. Mentally and physically I wanted to sit down and sleep, I finally got off my ar$e changed and left. from the off i hated it small things annoyed the fcuk out of me, the hats too tight, ankle sore and there is a small nick on the hr strap, that leaves a mark on your chest and you notice it after, not tonight every step I felt it, , the better half is coming down with a bug and my throat felt sore, etc so all in all not a nice rundidnt go as far as I planned but I went. http://connect.garmin.com/activity/149282607 time 1:22 dist 16.91 Pace 4:51 hr 138/152 |
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| 13-02-2012, 10:45 | #87 | |
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Quote:
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| 14-02-2012, 12:03 | #88 |
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Registered User
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Monday
Tri Club swim. 200 wu 400 fins + float 100 on side (50 per side) 50 stroke every 6 kicks 50 stroke every 3 kicks 10*100 off 3min flat out times were avg. 1:35, which I'm happy with, did drop to 1:40 but pulled them back for the last few reps. 700 cd. |
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| 15-02-2012, 23:02 | #89 |
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Took Tuesday off due to the day in it, looking for some brownie points
 Wednesday: Family went up home for mid term so I have some free time, Swim: 4K  longest swim yet, and a number I have been looking to hit for a while400 wu 16*200 off 4:30 most times coming in between 3:50 and :55, there was some slower ones due to traffic 400 cd Now for some venting, why do slow swimmers insist on swimming in the slow lane and hold everyone up, I know im not fast but still breaststokers plodding up and down and the one who cant do a length. vent over: headed straight from the pool home, and on the bike to watch the CL legs felt ok tired. 10min warmup 4*10min sweet spot. had to stop after the 4th could not maintain the effort. stats: 239,239,238,227. total time 1:15 quick change and a short run time 35min dist 6.4K pace 5:13min/km nice days training. |
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| 16-02-2012, 21:59 | #90 |
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Thursday:
Feeling tired just getting out of the bed this morning. I am going to have to start really looking at nutrition, I dont think I eat enough yesterday. JB mentioned it on a separate thread and my current approach is not working, I am putting too much emphasis on weight loss (which is not working) and not ensuring my body is correctly refueled for the next session. So after some research it is estimated my calorie expenditure is 1950 on a non training day. Anyway training Run: http://connect.garmin.com/activity/150070534 Feeling tired and unable to hit a good pace, so didn't bother. I am still recovering so ran it at recovery pace. the HR was not there do. Time 1:15 Dist 14.40K Pace 5:14min/km hr 138/150 Got in the door and setup the bike, covered the watch and only looked at hr, decided to ride in recovery zone and spin the legs. Started with only doing 30min, when I got there, there was 10min left in the footie, so might as well do 40, then an episode of the Big Bang, so nothing else to do so the hour, got to the hour and had only 2K to get to 30K so 30min turned out to be 1:05 Time 1:05 Dist 30k hr 102/123 |
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