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Swim, Bike, Run....if only it was that simple!
Comments
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Tues Eve 1st Nov
Plan 20 min Easy Run
Actual 20 min Easy Run
Feeling good tonight, I am feeling excited actually about Fridays 30 min TT. I'm really interested to see where my running is. I did this test back in March too. I was in bad shape then.
HR 143/158; CAD 78; PACE 4:36/km
Time 22:36
Dist 4.92km
So my weekly weigh in
Last Week 79.4kg (11.4% BF)
This Week 78.6kg (13.0% BF)
Weight Target: Less than 78 before the end of Nov
BF Target: Less than 10% before the end of Nov
DQS Today 13
My Weight in graph form...
My BF% in graph form...0 -
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Fri Morn 4th Nov
Plan Coach Prescribed Session - NAC LC
Actual Coach Prescribed Session - NAC SC
Short course again this morning. The main set this morning was 4x 200's at best even effort for all 4. First some descending 50's to get going.
The 50's: 49s, 45s, 43s, 41s.
Then the main event:
The 200's: 3:20(PB), 3:23, 3:26, 3:21.
My previous 200 PB was from last March and was 3:33 - so all 4 were better than that! Delighted with the effort.
Time 45min
Dist 1,700m
Plan Core/Rolling
Actual Core/Rolling
Time 30min0 -
Friday Afternoon 4th Nov
Plan 30 min Run TT
Actual 30 min Run TT
I'd have preferred to do this in the evening but we have a wedding in Donegal this weekend and are heading off now so I had to get it in a mere 4 hours after the pool session.
I was sure I'd be able to hold a pace somewhere between 3:45 - 3:50/km for this but, despite my coaches warnings, went off to quick. I actually found it hard to put the brakes on as I was feeling so good. In hindsight I did have a breeze on my back and a slight downhill. Actually the first 3k were slightly downhill and the next 4.5k were slightly up but it was really pretty flat. Started out too fast and started suffering from 8th min to 25th before really digging for the finish. like I said, I thought I would do better and my pace would be sub 3:50, but I guess I ruined that by going out too fast. I would like to think that soon enough I could cover 8km in the 30 min, if I can't/don't then I'm wasting my time. We'll see time will tell...but I am very hopeful.
Here is the detail: http://connect.garmin.com/activity/126372913 (click on "view splits" to see more detail)
At a glance....
LTHR 173 (Ave HR for the last 20min)
FTPa 3:56/km (Ave pace for the entire 30min)
Dist 7.61km
Time 30min
I actually did this test back in Feb, the 11th:
LTHR 176
FTPa 4:04/km
Dist 7.4km
Time 30min
Dist (incl WU and CD) 12km
Time 53min
Off now to Donegal, bike and all for an early morning spin in my second fav county 0 -
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shotgunmcos wrote: »Excellent improvement El D well done. What stands out though is your average HR for the test
seems low, especially for that last 5 min push at 355? I had a 50 min version of that session this weekend and my HR was practically at max at the end.
I'd suspect that the difference between the run and bike average heart rates is a result of either a lack of leg strength (that is an inability to tax the cardiovascular system) or an inability to hurt.
I know of one boardsie who had a problem of it being the latter. As far as I know he ended up doing a T20 on a computrainer rig with someone standing over him shouting at him. He learnt the true definition of TT pain that night I believe.0 -
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I'd suspect that the difference between the run and bike average heart rates is a result of either a lack of leg strength (that is an inability to tax the cardiovascular system) or an inability to hurt.
I know of one boardsie who had a problem of it being the latter. As far as I know he ended up doing a T20 on a computrainer rig with someone standing over him shouting at him. He learnt the true definition of TT pain that night I believe.
Haha, I've a feeling I know who that is! You could have a point there re hurting, I know how to hurt on the run and deal with it but on the bike it's a different story. Now obviously I had to be pushing relatively hard but I wasn't falling off the bike like the other guys here doing similar tests. I think the next time it will be different as I will be able to pace it better, namely staring on 327 watts and building from there.
Mon Morn 7th Nov
Plan Coach Prescribed Session NAC LC
Actual Coach Prescribed Session NAC LC
NAC back to normal LC this morning. Think I am getting the hang of the sculling and see the benefits of it. I was getting my hands more involved in the first part of the catch, it actually felt great when I went from the sculling part to the swim part. Delighted with how it felt. There was some R'n'R prescribed and I was delighted - alas it wasn't rest n' relaxation time Rock n' Roll - swim normally for three strokes, on your side for six kicks, swim on your side for three strokes, onto your other side for six kicks and so on which Promotes balance and body position. Went well, I actually enjoyed doing it.
Dist 1,900m
Time 45min
Last weeks summary to come later....0 -
Testing Week Summary
31 Oct-06 Oct|# sessions|Time hh:mm|Distance kms
Total|13|09:26:43|141.29
Swimming|2|01:30|3.4
Cycling|4|04:15:44|111.39
Running|3|02:00:59|26.5
Strenth/Core|4|01:40:00|N/A
Missed Sessions Watch
This Week 1/13
Altogether This Block 1
Overall 7
The only sessions I miss these days are the Weakness/Core work. I'm trying to fit 5 in per week and I think I know how I can ensure this is done from now on. The Tues and Thurs morning one are not a problem. I'm going to just get up 20 min earlier and fit the exercises in before my swims, just the calf and hamstring work.
Weekly Weigh In
Last Week 78.6kg (13.0% BF)
This Week 79.8kg (12.2% BF)
Weight Target: Less than 78 before the end of Nov
BF Target: Less than 10% before the end of Nov
My Weight trend in graph form...
My BF trend in graph form...
My DQS Today
20.
I am aiming for a 5 day score of 80 this week, good start
Mon Eve 7th Nov
Plan 30 min Easy Run
Actual 31 min Easy Run
A crisp evening and enjoyable run. Great to think I haven't had to mention achilles problems for 2 weeks. These easy runs are feeling easy now, this is a great turn around in my attitude towards running in the last 4 weeks.
HR 134/153; PACE 04:47; CAD 79;
Time 31:19
Dist 6.55km0 -
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I thought my taste buds had been mugged! Classic stuff! :cool:
Ya, bloody hilarious stuff :pac: Season 3? An Idiot in Ireland? Or maybe if he finally pops the question - An Idiot Getting Married? Plenty of places to go for such creative people.
Weds Morn 8th Nov
Plan Club Swim Session
Actual Club Swim Session
First swim session missed since I started 2012 training. I could not sleep until nearly 1am, the alarm went off at 5:15, but I was way to wrecked to be getting up. First time I have rolled over in a long time but sleep is so important for me - I have linked it in the past with having a direct effect on even my motivation to train, if I get little sleep I have little motivation. Annoyed though to have missed a session and have that guilt feeling now. Don't know why I couldn't sleep.
Weds Eve 8th Nov
Plan 45 Min Easy Paced Run
Actual 41 Min Easy Paced Run
Didn't feel the best doing this, legs were a bit sore - perhaps because I ran out of post training nutrition recently, have to wait for next pay day to order more. I wasn't in great humour all day yesterday - see what happens when you miss a session!
HR 141/151; PACE 4:53; CAD 79;
Time 41:36
Dist 8.51km
Thurs Morn 9th Nov
Plan Weakness/Core/Rolling
Actual Weakness/Core/Rolling
Yesterday is behind me and today is a new day
Time 45 min0 -
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@PGibbo No not doing it now as I committed to doing the Dublin Intermediate XC next weekend for the running club. A tougher event and full of serious serious runners so would be a good test.
@jackyback I stock up on seasonal fruit every Sunday, apples, pears and banana's (seasonal or not I always have them-half before a morning session and half after). I get in a salad at lunch unusally and a healthy meal at about 7, usually loads of steamed veg included. At small break a palm full of nuts and a peice of fruit. The minuses would include a bag of crisps or/and a bici 0 -
Fri Eve 11th Nov
Plan 30 min Easy Run, with 5x30sec Build
Actual 30 min Easy Run, with 5x30sec Build
A nice run, feeling a bit "frisky" again, if you know what I mean! No niggles or injuries to report which is terrific. I have never done so many "easy" sessions - ever! It was wrecking my head earlier this week, just wanting speed session! But I realise that this is what I've always done in the past. To use an analogy My coach uses - "Icing the cake before it's even baked", or something along those lines. Its been remarked many times that I am a patient man, you gotta be to be a teacher, but when it came to training I never was. I am learning patience now and I know that miles now equals a better aerobic engine.
HR 140/171; PACE 04:43/km
DIST 6.48km
Time 30:33
Today's DQS
14 Bringing my 5 day score to 98, not bad hitting 40 over the weekend will be a huge task. 0 -
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