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Base 1 Recovery Week:
Tuesday:
simple easy 4 and a bit mile run
time 35in
Wednesday:
had planned a swim after work, however a few issues poped up and had to be worked and this put a halt to it, was not worried as I feel I needed a break
so took my first night off in 3 weeks, felt lazy and paranoid over missing a day.
Thursday:
was planning a Power test, however could not find the little clamp which connects the turbo to the rear wheel (sorry do not know the correct name for it), now it was there last week and the kids never touched it
, so pulled out the rollers and tried it on that, was fine for the first 10min but as the effort began to rise the bike was moving around a bit and nearly came off, so after 10min know that I could not safely give it everything I called it quits and will do it next week before Base 2 really starts.
total time 40min
avg hr: 131
avg pwr: 190
avg spd: 20.69
for the 10min
avg power: 161
avg hr: 156
avg speed: 27.560 -
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Wednesday:
Run
wasnt sure if I should go or not as ithe roads looked icy, but mentally didnt want to sit on the turbo for 90min, so the plan was to avoid the back roads and stick to the main one, so went slowly to the main road hoping not to slip, simple 5 miles out and back run(hate out and back
), the out stretch was grand weather wise and was kinda sorry I wrapped up as warm as i did but when I turned it started to rain very cold water :-( at this point the gloves were put back on and I stared to freeze. the run its self was mentally tuff, the last 3miles felt like ages.
I was still cold 90min later going asleep.
http://connect.garmin.com/activity/134602951
Dist 9:93
time: 1:21
Pace: 8:12
Nor Pace 8:040 -
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Friday:
was hoping to get out of work early, however someone else had other ideas (on a Friday:()
so was late in the pool, and never had the chance to look at the schedule to see what set I was to do, I was somewhat lost.
so opted to do short 100's and just concentrate on stroke.
wu 300.
13 * 100 off 2:00
all efforts were in around 1:50 (I did miss it twice as was held up behind other folk)
total 1600m
Sat:
Went to go on the road, but the roads looked bad in places so decided to be a good boy and hit the rollers, pulled out the vcr and dusted off some really old cycling vid, ended up watching 96 Paris-Roubaix,
total 2:10
5 min wu, 2 main hours endurance
avg pwr: 178\300
nor pwr: 188
avg hr: 130
avg spd: 21\29
avg cad: 90
I did throw in a number of tempo effot's, I used the cobbles as a start\end point for these.
slight dissapointed with the spin, the power was down about 10w,
as the spin was shorter than I wanted or would have been on the road, got changed and did a 2.4 mi brick run.
as getting changed the youngest decided to come and ride beside me for company so this was nice. and pushing him up hills is always fun and im sure it will stand to me
.
Sunday:
up early for a run and the roads looked brutal again, so becoming a wuss these mornings left it, had a birthday party after dinner so that removed that time, so after getting the kids to bed, got changed and was leaving walking out the door, decided against a 2hour run as it would have left me coming home at 11, and a potential divorce.
so did 3.5 laps of a 2.2mile cct with a 1.3 mile drag (at the top of lap 3 turned and ran 1 mile back and re ran that section just to get in 4 climbs)
Dist 8:91
time 1:10
Pace: 7:53
hr: 143/162
Only got 9 hours in this week so not happy with the volume, the intensity was up, did 4 hard sessions (1 swim\run, 2 bike), so happy there.
Missed the mid week swim and never did any core, weights.
I do need to get my self sorted here as I can make time for the other sessions but so easly can leave these ones, not good.
Base 2 week 1:
12-18 Dec|# sessions|Time hh:mm|Distance
Swimming|2|2:00|4.1Km
Cycling|3|3.51|66.74
Running|3|2:52 |21.04
Core \ Other|0|0:00|00
Total|8 |8:43|90.34
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Monday:
Last tri session of the year.
total: 2300
100m easy
100m WU (50m superman, 50m FC)
9*200m (Hard,Easy,Hard,Hard,Easy,Hard,Hard,easy,Hard)
Hard with 40sec rest, easy with 20 sec rest.
2*50 swimming in a group (this was not comfortable hard enough to swim without people on top of me
)
200 wd
for the 200 hard, was not paying attention to the times, (the 2nd last one was approx 3:40\45 ish)
Tuesday:
Lunch time run:
had a meeting where cakes and coffee were provided, and been the festive time it was, I could not say no, so to counter the extra calories, didnt do lunch and went for a run, could only manage 35min, as i had to be back for another meeting.
stomach felt a bit weird, not sure if it was the cakes or the large coffee.
total 33min
dist 4.3mi
pace: ~7:38min\mi
avg hr 141
55 min Bike
Turbo with front wheel lifted approx. 10cm off the ground.
10min warm up, spinning the gears
Main: 4 sets of 3 * 30 seconds force reps. 2:30 rest
5 min rest between sets
for the 30 seconds gearing was 53*14/13 resistance supposed to replicate 6% gradient.
average max over the 12 sets 452, (increase of 13watts from last week)
cad 45
nice set; felt good and strong, was aiming to hit at least 450w per set, one or two fell slighlt below it.
did snap a gear cable during the 3rd set, thankfully i could continue.
also need to change my pedales as when pulling up my foot was moving all over the place and not good for the knees0 -
Wednesday:
had a brutal day in this place, was late leaving (with more work to do at home) so feeling jaded on the way over to the pool, I didnt feel like any exercise and at the junction left to swim, right for home I took a right.
and as soon as I was home had the guilty feeling of a missed session, so put the kids to bed, finished what work was left and hit the road for a run,
and was so glad i did. (does not make up for no swim but at least I did something).
the run its self was nice and I actually felt comfortable for a change. the pace was not savage but im happy with the feeling.
http://connect.garmin.com/activity/1357347680 -
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Friday:
finished off the Tempo session
felt good the whole way through this,
time :60min
50 min Tempo
Avg Pwr 209\278
Nor Pwr 213
avg spd 23\28
avg Hr 141\151
Saturday:
Up very early and off for a run, skipped breakfast and hit the road, from the start I felt stiff and lacked energy, (do not think I fully recovered from the effort last night). worked too hard from mile 1.5 for approx 30min where the average hr was ~163 after that it settled down, the run overal was crap. and felt it was happy to get home.
I have a feeling it was just down to tirdness and lack of recovery from last. I did wake up with a nasty coldsore this morning which I usually get when "run down".
after dinner went for a 40 min cycle with the youngest, his first time on a road bike, and this was more stressful than the past week. on the first decent, he nearly lost it. out of the corner of my eye I saw the bike starting to wobble and my mind raced ahaed to a nice face plant the day before christmas (I would be in the good books). but he held it and thankfully stayed up right. I had to change my undies.
Then coming out of a corner he decied to sprint and the gears slipped, he landed on his feet and stayed upright.
the rest of it was thankfully uneventful, apart from changing the gears the wrong way on a drag and nearly snapping his knees.
not sure if he will be joining me again for a while
Time: 1:41
Dist: 12.47
Pace: 8:10min/mi
Took christmas day and St. Stephens day off, (again the guild was getting to me on Stephens day but was having fun playing with the kids to said .... it.
This week had a few hard sessions but the volume was way down.
(Base 2 is not getting the volume I had hoped)
19-25 Dec|# sessions|Time hh:mm|Distance
Swimming|1|2:00|2.3Km
Cycling|3|2.50|39.45mi
Running|3|3:40 |28.04mi
Core \ Other|0|0:00|
Total|7 |8:30|70mi
The youngest on the turbo, what father would not be proud.:-)0 -
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shotgunmcos wrote: »What did you have to bribe the youngest with for that pic? :pac: there was no bribe for that one, the next will be different.
Wednesday:
Swim,
It was 9 days since my last swim, and ohhh is it a bad idea to leave a gap between them, felt dead for the first few lengths.
500 wu
2K straight (apart from a stop to stretch a cramp - the calf cramped up brutally and only happens in the deep end where you cant strand to try and stretch it out).
the set was ok, upto the 1K I was slightly ahead of the 1min/50m the second was a fraction of a bit slower, had dropped 20seconds off the pace up to the 1500m, then cramp. the last 500 was on schedule the break probably assisted.
400 wd
total 65min
dist: 2900m
Got home and the family were at the shops, so bike out and did a simple 50min spin
kept the HR and Power in recovery range, while keeping the >95rpm
felt ok the hr did rise once or twice however a bit of concentration dropped it back down.
was starving getting off the bike, going back to work and only eating a sandwich through the day was a shock to the system after the festive splurge.0 -
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shotgunmcos wrote: »Hey bennymul, 7.5min/mile pace is not too bad lad'. Here is that your local run route? If so I don't live too far from you and I run a lot of that route fairly often too, Crescent, Ballycummin, Tech Park, Fr Russel Rd etc...
The rain and wind were fairly rotten alright yesterday. Not much better today either :rolleyes:
Hey thanks was happy with it after the weather, and this is my afterwork route, currently living in the sticks and hardly ever get in for a run 0 -
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