Will I keep this updated?

MD1983

i actually have thought about it and like the sound of it, i will give it a go once i get the PM back on my bike!

MD1983

Sunday
2 hour hill run, miserably wet but got it done

Monday

so far a swim, turbo later
500m w/up
14*100m solid band and bouy 10 secs rest
14*100m paddles and pull 10 secs rest

MD1983

Monday PM
Turbo

10 mins w/up
25*1 min on 1 min off in a big gear
c/down

MD1983

MD1983 wrote: »

Monday PM
Turbo

10 mins w/up
25*1 min on 1 min off in a big gear
c/down

Tuesday
Turbo
20 steady
20 solid
20 hard
c/down

swim
500m w/up
500m solid pull
5*100m hard paddles and bouy off 10 secs.
100m c/down

timed first 100m - 1 min 15, last 100 1 min 18. happy enough with that

Wednesday
500m w/up
8*25m pull band hard off 10 secs rest
100m hard pull and paddles
100m easy
8*25m pull band hard off 10 secs rest
100m hard pull and paddles
100m easy
8*25m pull band hard off 10 secs rest
100m hard pull and paddles
100m easy

MD1983

Wednesday PM
30 min jog

Thursday

Turbo
10 mins w/up
5*30 secs on 30 off
5*(4 mins hard big gear 1 min hard race cadence then 2 mins easy)
3 mins easy
3*10min TT effort 4 mins easy
5 mins c/down

Friday

Swim
500m w/up
10*25m band hard 10 secs
4*400m solid pull
4*400m solid pull and paddles

MD1983

Friday PM

Run:
20min steady warm up,
2x15sec fast 15sec easy
2x30sec fast 30sec easy
15x1min fast 1min easy
10min easy


Saturday.

Bike:
15min build warm up
6x1min hard 1min easy, .
15x3min hard 1min easy, (alternating as 1 race cadence then the next big gear)
15min warm down

Sunday.

2hrs Steady hilly,

Monday:

BIke:
10min easy
6x1min hard 1min easy, warming up
6x3min hard 1min standing hard 1min easy, (alternate 1 big gear 1 race cadence)
2x10min hard race cadence 2min easy.
6min easy

Tuesday.

Swim:
200m easy
2x100m steady, pull bouy 10sec rest
2x50m pull bouy, 15m fast 35m easy, 10sec rest.
14x100m solid pull bouy band 10sec rest
14x100m solid paddle pull bouy, 10sec rest
200m swim steady.

Bike:
15min steady,
15min solid,
15min best effort
Run:
15min , start steady building quickly to a race type effort
5min easy run

Wednesday:

Feeling unwell - 30 min jog only

Thursday:

Bike:
10min build warm up
5x30sec hard 30sec easy, warming up
15x3min hard 1 easy
10min easy

Friday.

Swim:
1 hour 15 mins easy swim, shoulder was at me and rather than the planned session i swam easy

Run:
1hr steady


Saturday.

Bike:
2hrs steady on turbo

Sunday

Athy duathlon, didnt go well, slower than last day by a few seconds and finished 5th, put this down to having a stressful time with work and also being under the weather during the week. i find stress and training dont go well together

Monday

Swim:
200m easy
2x100m steady, pull bouy 10sec rest
2x50m pull bouy, 15m fast 35m easy, 10sec rest.
14x100m solid pull bouy band 10sec rest
14x100m solid paddle pull bouy, 10sec rest
200m swim steady.

BIke:
10min easy
5x1min hard 1min easy, warming up
3x8min solid 2min easy
6min easy

Tuesday.
Swim:
200m easy
2x100m steady, pull bouy, 10sec rest
2x50m (15m hard 25m easy) 10sec rest
16x 25m swim fast with bouy band 10sec rest
200m hard paddles bouy
1200m swim easy
16x 25m swim fast with bouy band 10sec rest
200m hard paddles bouy
200m swim easy
16x 25m swim fast with bouy band 10sec rest
200m hard paddles bouy
200m swim easy


Bike:
10min warm up
10x3min hard 1min easy
Run:
5x3min fast 1min easy
5min easy run

Wednesday:

Run:
1hr steady

MojoMaker

Quality swim sessions - are you seeing big drops yet?

MD1983

MojoMaker wrote: »

Quality swim sessions - are you seeing big drops yet?

I would like to think that there will be a big drop in my swim times but i think the reality will be different mainly because:

1. I have been swimming for a few years and perhaps the big gains have already come
2. i am only swimming 3 serious swims and sometimes a 4th short swim a week, i think 4 serious swims would be needed to improve a good deal. i am a crap runner so more interested in improving my run

i am swimming better than ever before but i dont think it is markedly better! i was only marginally off where i wanted to be last year so hopefully a slight improvement will be enough!

MD1983

Thursday
Turbo
10min build warm up
5x30sec hard 30sec easy, warming up still.
20x2min hard 1min easy alternating (1 big gear, 1 race cadence)
10min easy

Friday.

Swim:
200m steady
2x100m steady 10sec rest
2x50m, 15m fast 25m easy, 10sec rest
10x25m fast with band only 15sec rest
4x400m solid bouy 20sec rest
4x400m solid paddles bouy 20sec rest
200m easy

Run:
10min warm up
2x15sec fast `15sec easy
2x30sec fast 30sec easy
2x1min fast 1min easy
2x1min 30sec fast 1min 30sec easy
2x1min fast 1min easy
2x30sec fast 30sec easy
2x15sec fast 15sec easy
10min easy


Saturday.

Bike:
4hrs 30min steady.

Sunday.

Run:
2hrs 10min steady and hilly

MD1983

Monday
swim:
200m easy
2x100m steady, pull bouy 10sec rest
2x50m pull bouy, 15m fast 35m easy, 10sec rest.
14x100m solid pull bouy band 10sec rest. these efforts came in about 1.35 per 100 on average
14x100m solid paddle pull bouy, 10sec rest. not sure on what pace these were but under 1.30 per 100m i think
200m swim steady.

BIke:
10min easy
26x1min hard (2in in big gear then 2 race cadence)


builder called to house, was supposed to do 30 repeats but had to stop. also i had to bring my sheep in to the yard to inspect them and weigh them so this took some time too

Tuesday.

Run:
Treadmill gradient set.
15min build warm up
3 x (1min 8% 4min 0%, 2min 6%, 4min 0%, 3min 4%, 4min 0%)
10min trying to keep the pace the same - as i progressed this i upped the pace as i started to feel good
5min easy

busy with work rest of the day

Wednesday:

Swim:
200m easy
2x100m steady, pull bouy, 10sec rest
2x50m (15m hard 25m easy) 10sec rest
16x 25m swim fast with bouy band 10sec rest
200m hard paddles bouy
200m swim easy
16x 25m swim fast with bouy band 10sec rest
200m hard paddles bouy
200m swim easy
16x 25m swim fast with bouy band 10sec rest
200m hard paddles bouy
200m swim easy

Bike:
15min build warm up
16x3min hard 1min easy, race cadence for all 3mins.
5min easy

Dory Dory

How do you weigh your sheep - what kind of scale do you use? And do you have border collies to help you herd them?

MD1983

its a scales with a cage, so sheep goes in, close cage, pull handle and get the weight. yep i have a dog, half collie half golden retriever, a really nice looking animal - a fortunate accident with my GR and a local sheepdog, it absolutely loves to work and is getting better but its over exuberance is a pain at times, its still a pup really

a post more suitable to the Sheep Forum over on the Farming board...!

MD1983

Thursday

Bike
10 mins w/up
1 hour 10 mins hill repeats, up in the TT position at lower than race cadence
5 mins easy
30 min TT
10 mins cycle home
30 mins solid run off bike

this could not have gone any better, i worked well and was even pleased with my run

Friday
at a wedding last night so sluggish in the swim this morning
500m w/up
4*400m solid, 2 pull, 2 paddles and pull, was supposed to do 8 *400m but by the time i got out of bed i had no time as work calls

MD1983

Friday PM
Run
10 mins w/up
30 secs fast 30 easy *3
1 min fast 1 min easy * 2
1 min 30 fast 1 min 30 easy * 2
1 min fast 1 min easy * 2
30 secs fast 30 easy *4
10 mins cool down

i enjoy this session, its short and hard and not long and dragged out like some sessions

Saturday

2 hour turbo steady
2 hour bike steady
15 min run easy

Sunday
Run
15 mins w/up
18* 3 mins solid 1 easy
10 mins c/down

800m swim after run

joey100

What's the idea behind the split sessions between turbo and on the road MD?? Are you out on the road straight off the turbo or is it later in the day?

MD1983

it just breaks it up for me, i can start earlier in the morning on the Turbo and then straight out on the bike when its bright and the fog or cold is gone. also i am cycling on my own so splitting it in two breaks up the monotony a bit, 4 hour steady cycles on my own are not too stimulating, plenty of thinking time!

also turbo is better than cycling outside from a training perspective IMO, no coasting

MD1983

Monday
swim

500m w/up
14*100m solid band and bouy 10 secs rest
14*100m paddles and pull 10 secs rest

an easy day and i was happy to see it to be honest, i have a few bike hill repeats today (Tuesday) and then the week builds up towards the weekend. after almost 3 months back training i have seen some improvements on all disciplines with the swim giving the most modest return so far which reflects a pretty average volume.

MD1983

Tuesday
bike
10 mins w/up
1 hour of hill repeats, low cadence in TT position
10 mins home again

MD1983

Wednesday:

Swim:
200m easy
2x100m steady, pull bouy, 10sec rest
2x50m (25m hard 25m easy) 10sec rest
16x 25m swim fast with bouy band 10sec rest
200m hard paddles bouy
1200m swim easy
16x 25m swim fast with bouy band 10sec rest
200m hard paddles bouy
200m swim easy
16x 25m swim fast with bouy band 10sec rest
200m hard paddles bouy
200m swim easy

Run:
Treadmill gradient set.
15min build warm up
3 x (1min 8% 4min 0%, 2min 6%, 4min 0%, 3min 4%, 4min 0%), the running on the gradient is above threshold on the flat just below threshold to allow some element of recovery
10 min at a tempo bordering on hard/hard for the last few minutes
5min easy

this run almost killed me

Thursday:

turbo
15min warm up.
9x3min hard 1min easy, 2 race cadence and then 1 big gear
5min easy
3x10min TT type effort 3min easy.
5min easy


Friday.

Swim:
200m steady
2x100m steady 10sec rest
2x50m, 15m fast 25m easy, 10sec rest
10x25m fast with band only 15sec rest
4x400m solid bouy 20sec rest
4x400m solid paddles bouy 20sec rest
200m easy

Run:
10min watm up
2x15sec fast `15sec easy
2x30sec fast 30sec easy
2x1min fast 1min easy
2x1min 30sec fast 1min 30sec easy
2x1min fast 1min easy
2x30sec fast 30sec easy
2x15sec fast 15sec easy
10min easy


Saturday.

Bike:
4hrs 15min steady turbo.

Sunday.

Run:
2hrs 15min steady and hilly

Monday
Swim
500m w/up
28*100m solid, 14 band and bouy, 14 paddles and bouy
c/down

tuesday
Turbo- morning
15 mins w/up
15 mins solid
15 mins best effort

15 mins hard run off bike

Run - evening
20 mins steady
20 mins solid
20 mins best effort
10 mins co/down

Wednesday
Swim
500m w/up
16*25 mtrs band and bout hard
200 mtr paddles and bouy hard
200 easy
16*25 mtrs band and bout hard
200 mtr paddles and bouy hard
200 easy

**** all sleep last night and woke up starving this morning. swim didnt go so well.abandoned after about 2km

MD1983

Wednesday PM
turbo
10 mins w/up
7*3 mins hard big gear, 1 min easy
30min TT effort
c/down

Thursday

turbo
15 mins w/up
21*3 mins solid 1 min easy
5 mins c/down

peter kern

good stuff going on here .

MD1983

Friday
swim
500m w/u
8*400m, 4 pull, 4 paddles and pull
c/down

run

10min warm up
2x15sec fast `15sec easy
2x30sec fast 30sec easy
2x1min fast 1min easy
2x1min 30sec fast 1min 30sec easy
2x1min fast 1min easy
2x30sec fast 30sec easy
2x15sec fast 15sec easy
10min easy

unfortunately i think i may have broken my threadmill, weird noises coming from the belt and deck

Saturday
4 hour turbo steady
15 min easy run

Sunday
spilling rain - went to gym for run

10 mins w/up
20*3 mins solid 1 min easy
10 mins c/down

Monday
swim
500m w/up
28*100, 14 band and bouy, 14 paddles and bouy solid effort 10 secs rest

hf4z6sqo7vjngi

MD1983 wrote: »

unfortunately i think i may have broken my threadmill, weird noises coming from the belt and deck

From recent experience it sounds like you have cracked the running deck. Remove the belt and check the underside of the deck, its probably cracked. YouTube is your friend for removing the belt, easy enough job to do and replace a deck if that's the issue.

MD1983

Ruben Huge Jacket wrote: »

From recent experience it sounds like you have cracked the running deck. Remove the belt and check the underside of the deck, its probably cracked. YouTube is your friend for removing the belt, easy enough job to do and replace a deck if that's the issue.

i put a new deck in about 2 months ago, got one that was specially re-enforced and got a service guy down to do it to be sure it was done right. the deck does seem ok still as on the deck that cracked i could feel the depression in it and see the crack when i looked in under the belt. but of course i wont know for sure until its taken apart as i cant see the whole deck! frustrating as the deck cost me a small fortune and getting the gym guy out wasnt cheap either, i hope its something simple...!

Dory Dory

Regarding your treadmill - could be that your rollers need changing as they do wear out and will make a rough (and sometimes startling) noise. That happened to mine a month or two ago - I ordered new rollers and had a friend replace them for me. Something to check for sure before you give it its last rites.

MD1983

Tuesday
Feeling ill, sore throat and headache - pressed on with a turbo session

10 mins w/up
4*8 mins hard 2 easy, first 4 mins race cadence 2nd 4 mins cadence around 60
3*3 mins hard 1 min easy big gear
5 mins c/down

missed another 12 mins of hard work as i decided to stop as not feeling great

Wednesday

second wednesday in a row where i did not do the full swim, again not feeling great

Swim
500m w/up
16*25 mtrs band and bout hard
200 mtr paddles and bouy hard
200 easy
16*25 mtrs band and bout hard
200 mtr paddles and bouy hard
200 easy

Scheduled run not done, decided to take it easy to recover a bit

Thursday

feeling better today and will train later!

MD1983

thursday

turbo
15 mins w/up
21*3 mins solid 1 min easy
c/down

10 min jog

MD1983

Friday

swim
500m w/up
10*25m hard band
10*400m, first 5 pull, second 5 paddles and pull, solid effort 20 secs rest at end of each repeat

felt like a long swim and was happy to finish

run
1 hour steady and hilly

Kurt_Godel

MD1983 wrote: »

Friday

swim
500m w/up
10*25m hard band
10*400m, first 5 pull, second 5 paddles and pull, solid effort 20 secs rest at end of each repeat

felt like a long swim and was happy to finish

run
1 hour steady and hilly

Decent swim length there. What was the consistency like over pace of the ten?

MD1983

TBH Kurt I have no idea what the pace was like, i rarely look at it any more. I think the pace likely dropped away, i was getting tired towards the end of it and the headache i had earlier in the week came back again so probably not 100% better. i could still feel the swim when i went running later that day