Friday 6th January
I believe this is my biggest pool swim to date, 4000m. It was a mixture of 400 -> 100sw's and 100B+B's with some drills at the start and fast 50s to finish. I am never feeling great in the mornings. Most likely as im not fuelled yet. I always feel much stronger after work. This morning was no exception. I even went a few lengths further than usual and after last nights turbo i stocked up on peanut butter/crackers, paté/crackers and had a lovely chicken dinner with plenty of veggies right away along with a protein shake. I was trying to make sure i was ready for this morning. I went to bed early feeling satisfied, not too full but not hungry. When i got up i had the usual half glass OJ with my vits & minerals, some leftovers if the chicken (very small amount) and some Lucazade sport on the way. I had that about 40mins before starting off and hoped it might help.
Well after the warmup and drills i hit the 400sw and immediately knew i wasn't going to be hitting the times i do generally when i swim later. I felt quite weak and just couldn't get the same power in my stroke, it was actually worse than usual and 50s per 50m felt quite laboured! After the 400 and 4 x100B+B i felt a bit better but still not wonderful. Finished with the fast 50s on 42, 40, 42 and about 41 (got held up with 5m to go at the end of the lane). They'd normally be 38 - 41. I think for long ones like this I'm going to do it in the evening and get the most out of the session. Form was okish. Time flew by though and the distance felt fine, I was still feeling ok and not too fatigued by the end. I have read before that it generally takes the body til about 3pm before its fully up to temperature and working 100% and it certainly felt true today! Ive been evening swimming a fair bit recently so im just going to have to get used to it and muck on.
Time:01:27:00, Distance: 4000m
Today was 5 x 5mins mod hard, 1 easy. Ive been running to RPE lately as i am HRM strapless (until later tonight) so i thought somewhere in the region of 03:40 - 03:50 would be about right based off the 03:30ave for the Jingle Bells 5km race recently. Well first one was perfect, i dipped to 03:35 for a while and was thinking i must be pushing a little hard to backed off very marginally and came in on 03:40/km pace. Then i turned around (out and back again on Clontarf Strand) and bang! Hello Mr Wind!! Oh how i hate him! Then i realised why 03:40 felt fine, i was being shoved along!! So reps 2 to 4 were back into Mr Wind, they came in on 04:10, 04:16, 04:09. Then rep 5 was a mix of headwind and tailwind (for 02:00 of the 5 or so) and came in on 03:59. Decent session and i felt RPE was fairly consistent
Time: 00:50:24, Ave Pace: 04:11min/km, Distance: 12.04km