The Abyss Gazes Also

Sun 9th 1:10 turbo
Main: 4*(8min 270W+, 2min EZ)

Mon Rest

Tue 1:30 turbo over/under

Wed Rest

Thurs Travel to Lanza; 1,900m swim
400paddles
400 free steady
400paddles
400 free steady

Fri 3,000m swim; 3:10 bike
400wu
12*50k off 90s
20*50 paddles off 70s
6*100 free off 2:00, desc 1-3
200swimdown

Bike:Took a wrong turn at Teguise and missed the planned northern loop, but no harm at all. Perfect roads, except for one 5k boneshakin’ “short cut”

Sat 3,100m swim; 1:20 run; 50min bike
400wu
8*50k on 90s
8*50 paddle on 60
9*200 on 4:00 (desc 1-3)
100 easy

Run: This felt tougher than the 5:40/km pace would suggest, on tired legs and under an energy sapping sun.

Bike:
15min easy
4*(4min uphill overgear, 2min coast down)
15min easy

Sun 3:40 bike; 15min OW swim
It’s a pretty distinct landscape, hard solidified lava battered by constant heat and wind. Even though it’s a very cycle friendly island I was still nervous on a few windy ascents and descents, wary of slipping down the steep gullies by the roadside. Thats more to do with my lack of bike handling skills; the drivers here are more than courteous and could teach Irish drivers a thing or two about safe passing.

Mon 3,100m swim
20 * 100 as 5 sets of 4, desc 1-4 - take extra 60 between sets ... off 1.45

Tue travel back

Wed Rest

Thurs 30min progressive treadmill

Fri 45min turbo
4 * 4 mins at 7-8 PE with 2 mins between recovery

Sat Rest

Sun 1:30 progressive run
20 mins conversational pace
40 mins at 6 out of 10
20 mins at 8 out of 10
10 mins super easy to finish

Catching up on the past couple of weeks. I went to Lanzarote for a few days, had the kids and mother in tow so its wasn't all about training- that said I was happy with what I got done for the few days. A couple of long spins, swimming in the 50m pool every day, eating and sleeping well. First time I've done that warm-weather trip and I'd certainly do it again (for slightly longer if possible). Came back feeling refreshed (if a little tired due to mild cold) and thankfully missed storm Dennis in Ireland, and also missed the current sandstorms in Lanza by a few days.

Day|Session|Comment
Mon 16th Mar|20min Fastlane; 45min treadmill|
Tue|90min turbo|unders/overs
Wed|20min Fastlane; 60min treadmill progressive; 10min OW|first sea swim of the year
Thurs|10min OW|
Fri|45 min turbo|4 * (4 mins 8 PE, 2 mins recovery)
Sat|10min OW, 10k trail run|
Sun|40min easy turbo|


A very stressful work week as financial markets continued to crash and the virus continued to spread around the world.

On a much happier note I managed to get three dips in the sea which will help with acclimatising. The first on Wednesday, hands were so sore for the first couple of minutes but after that it was probably the best 10mins of the past month- so peaceful and calm out there, away from all the stress and news and bother. Thursdays swim felt mildly less cold, and Saturdays was in a very stormy sea, so rough that we couldn't actually get out beyond the breakers. Luckily there is a river just off the beach that was calm, if very cold.

"I wish I swam less in the sea", said no-one ever- go for it!

This is 6 weeks earlier than I'd usually get in. Even with a generous coating of natural blubber, I'm too much of a wuss to try skins this time of year! Wetsuit and 3 swim caps, swam breastroke or Tarzan so the face didn't go under to often. Others swam with gloves and boots and said it was more comfortable.

Mon 30min Fastlane, 90 mins run/circuits

This past month have felt surreal for everyone, like HG Wells Martians arriving. Trying to deal with it is difficult (and fully aware that others are impacted to more severe degree), and the certainty of starting each day with a short swim is helping very much. I had a hungover New Years day conversation with a couple of brothers-in-law; giving out about US politics, Brexit, the professionally homeless in Ireland, etc,... how we would love to go back to those simple arguments. Even at the time we all agreed we "never had it so good", and times like this tend to make you appreciate what you have. To that end I'm very appreciative of being able to swim while pools are shut and the sea is off limits (from where I live).

Rounded out a long work day with a mixture of of 60mins runs/circuits, followed by a decent progressive run on the treadmill.

Tue 30min Fastlane, 63 mins turbo

Another early swim, another hectic day at work, and another decent workout to let off a bit of steam. Main set was 4*10min at PE8+, putting a decent bit of effort into these, around a very crowded Strava New York.

Thurs 30min Fastlane; 60min Turbo

Fastlane:
5min steady
5min kick
20min pb progressively faster

There's more turbulence in a Fastlane than a proper pool, and it's easy for the legs to drift out from centre and throw off your stroke. In a sense this is a bonus, as it forces you to use your kick more to keep a straight line, or use your core more for the same reason when using a pb.

Turbo:
5min EZ
5*(30s 400W+, 30s easy)
4*(8min PE7/8, 2min EZ)
5min EZ

Just a run-of-the-mill standard session, but a decent use of the hour and always good to sweat out the office day.

woody1 wrote: »

I've a feeling we'll be ordered not to train outside soon

really ? because people are still going out and training away for longer periods of time than the government envisioned, i think the wording was "brief exercise " so going out and doing 2 hours up and down the road might not be what they were aiming for, or just as a further measure ..

Hi woody, just a hunch based on what the UK health secretary said today, and also reports in Ireland saying groups of people (not necessarily those exercising) weren't practicing social distancing. I'm only speculating that the next "step" in viral spread management will reduce outside interaction further- nothing to back that up at all, its an uneducated opinion.

FWIW I'm lucky as I live in the countryside, I could choose any number of isolated routes where I'd meet no-one, imagine it's a lot harder for any city folk to follow social distancing. The current guidelines say 2km from home for exercise, they don't stipulate a time on that and best of luck to anyone who can get a decent workout done within those constraints. Its hugely important to maintain good physical and mental health in this stressful situation so for the moment its great we can train unhindered so long as we stay with the 2km guidelines. That was my larger point; I intend enjoying that freedom so long as we have it.

Tue 30min Fastlane; 72min FTP test

Swim:
5min steady
5min kick
20min pb progressive

I think it's safe to say this "investment" has paid for itself over the past few weeks. You get in stressed, you get out with the stress washed away. I'd have been lost without it.

Turbo:
There was a FTP program on Zwift, so I used that.
20min EZ
3*(20s 280W, 20s 340W, 20s 400W)
5min EZ
5min 340W+
10min EZ
20min FTP (ERG is off for this)
10min EZ

I thought I was pushing during the prior 5min hard, but obviously not. Started the FTP aiming for 310-320W and crept up from there. The last 5 mins were pretty tough. I was happy to finish, but wasn't exhausted: make of that what you will.

Obviously the numbers wouldn't transfer to the road (or a different turbo sensor) but I presume they should be good enough to compare while using this turbo? Anyway, it's a marker of sorts, and it was a tough session.

Thurs 30min Fastlane; 64 min turbo

I actually thought today was Friday, not that it matters, every day merges one into the next. What does matter is the act of swimming, for which I am eternally grateful to be currently able to do. Hopefully this lockdown ends soon and everyone can get back in the pools and lakes and sea.

Turbo: main 4*(10 min build 300-330W, 2 min EZ)
There’s been a fair amount of intensity over the past few days and today continued that theme. Target zones have increased after the recent FTP test, and this session was accordingly tougher. That’s how it should be, hopefully all this training can be put to good use at a race or two this summer. My money says that’s more likely that not, although I’ll start praying to the patron Saint of lost causes (St. Jude?)

PS Hi Carol

Sun 20min Fastlane; 90min LSR

Swim:
5min steady
10*100 pb progressive

Run: 16.4k
Another bad nights sleep, woke up third so just kept this as an easy pace long run. It was nice to get outside and run the empty roads, pretty humid out there but I felt better for having done this one.

griffin100 wrote: »

Same here - not sleeping all that well. No Covid 19 anxiety - just don't seem to be able to sleep. Working from home without the added exertions of commuting and the occasional 4am start for the chaps swimming probably has me full of energy.

On the plus side ran 80kms this week and I'm back on the turbo. Need to tire myself out in some way

Well that's a positive and long may it continue! Routines have been f8cked up (to say the least) and that's gotta factor into sleeping patterns. If you can get your work done, kids washed and watered; that's 95% of life anyway, so more power to you.

I'm getting the important things done, but my job is heavily weighted upon markets, which are heavily weighted on CV19 anxiety! Whatever gets you through the night...