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Will I keep this updated?

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  • 03-12-2013 8:59pm
    #1
    MD1983
    Registered Users Posts: 645 ✭✭✭


    why start this blog? motivation to keep going and a means of tracking what training i am doing week to week.

    2/12/13 - Monday
    45 minute swim, focus on technique pointers from coached sessions and just to be able to swim without following a timed schedule and the pressure of a group. allows technique focus

    1 hour turbo
    10 minutes warm up, 1 minutes at 450-500 watts then 4 minutes easy and repeat this work until 1 hour is up. later repeats felt hard.

    40 minute run with wife after turbo, start easy and pick it up and then finish easy. distance circa 8k

    Drink recovery shake and pretend to do core strenght

    3/12/13 - Tuesday
    Turbo -
    10 min warm up,
    10 minutes of 1 minute at PE of 7.5 then at 1 minutes at PE of 6.
    3 mins easy
    8 minutes at PE of 7/8/9 so 320 watts, 350 watts, 370 watts
    4 mins easy
    8 minutes at PE of 7/8/9 so 320 watts, 350 watts, 370 watts
    4 mins easy
    8 minutes at PE of 7/8/9 so 320 watts, 350 watts, 370 watts
    and cool down

    legs heavy after yesterdays turbo so no run today. Tomorrow is a big day with main swim set and also interval running so today is supposed to be a moderate day so i want to be fresh.

    Drink recovery shake and do core strenght


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    #2
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Wednesday 4 December

    AM
    Swim 1hr 35mins, not sure on total distance, something less than 5k more than 4.5k

    main set was pyramid, 800m, 600m, 400m, 200m, 200m, 400m, 600m and only did another 600m rather than 800m as session was over. mixture of normal swim and pull bouy & paddles and even some fins for the sets.

    some decent swimmers in the group so the pace was quite high and spent my time either drafting or doing a pull for the mid tier swimmers from time to time when the faster swimmers drop the slower ones in a longer set.

    group has decent work dynamic and there is not much messing about but still it is good fun at times

    PM
    myself and wife did about an hour run, warm up then four 1 mile repeats and then a cool down. left hamstring tight so not full on for the miles coming in about 6 mins 10secs-15secs.

    last week was in around 5mins 55secs - 6 mins 5secs during the Thursday night club session but there are a few guys there and its a bit more of a quasi race for the 1 mile repeat within reason

    Thursday

    lunch, 1 hour turbo with intervals http://connect.garmin.com/activity/412445029

    legs not the best after yesterday but gave it a go and its better than doing nothing even though work is busy today


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    #3
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Friday

    swim- club session Rathmines 25m pool. 1 hour 15 mins, total distance unknown, something above 3k but less than 4k, roughly as follows:

    400m warm up
    4*50m sculling
    4*50m one arm drill with pull bouy
    4*50m one arm drill no pull bouy
    6*50m with bands
    3*100m hard
    5*200m, 50 hard, 100 steady 50 hard with 15 seconds rest
    3*100m hard 20 seconds rest
    and cool down

    there was another set but i cant remember it now, just happy to get it done. drove from donegal to dublin prior to session and that actually takes your energy away...


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    #4
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Saturday 7 Dec

    Turbo - 2hrs 10 mins
    Run - 1 hour


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    #5
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Sunday

    Half an hour on turbo then out with wife for 2 hours 15 on the road. Purpose of the weekend rides is not to go hard as I pretty much go hard all week and just build up overall fitness.

    Total time on bike 2 hrs 45 mins

    Swim - 40 mins working on technique with 5*100m after the arm-up to rid the lactate from my legs from the cycle. Used my Finis Forearm Fulcrum to work on high elbow, i find this tool good but you need patience with it as its a bit awkward at first.

    total training time for the day 3hrs 25mins

    Total bike hours for the week - circa 8 hours
    Total swim time for the week - circa 3 hours 40 mins
    Total run time for the week - circa 2 hours 40 mins
    Total hours for week excluding core work - 14 hours 20 mins, not too bad considering i was travelling for large parts of Thursday and Friday

    Observations: Bike some real power improvements over the last few months. Swim - much fitter than I was now I am doing two coached sessions a week, hopefully this will translate to speed. Run, surprised at how little running i am doing yet still seeing some decent improvements...!


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    #6
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Monday 9 December

    turbo 1 hour 10 mins - recovery work
    Easy run - 35 mins
    Core strength and flexibility 20 mins


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    #7
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Tuesday 10 Dec

    very easy run 1 hour 13 mins focus on some base building in low HR zones. Probably went too easy but I was actually enjoying myself so thats all part of it...

    http://connect.garmin.com/activity/414393003

    almost hard in technique terms to run this easy but felt like I had a load of energy which is surprising as yesterday I was dead tired. Resting up today for main swim of the week in the morning and some more biking hopefully.

    main focus of running for me right now is trying to get my running form right and getting over my tweaked hamstring. Main run of the week is on Thursday night with an interval session.

    swim tomorrow is supposedly a 1 hour TT which will be hell so I hope the coach forgets about that and does something else. swimming in the morning does not really suit me as I always get a sore back. swimming in the evening is fine and my back is never sore. I think it gets stiff overnight as I sleep.....off now to do some core strength stuff


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    #8
    shotgunmcos
    Registered Users Posts: 8,208 ✭✭✭shotgunmcos


    1 hour swim TT :eek: purpose ?? 400m TT followed by a 200m TT will determine your CSS (sweet spot) with some sums. Hurts but short! An hour is sadistic :eek:


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    #9
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Wednesday

    Swim Westwood - 15mins warm up then 1 hour swim TT and then quick cool down. 1 hour distance 3.4k. Got stiff in shoulder and back after say 2k and died a death in the last 15 mins of the session. Very hard thing to do physically and mentally. Overall happy enough with that as pool swimming is far from my forte as i have a sh*t leg kick and poor body position which is helped big time by a wetsuit.

    next week its a 1000m TT followed by a 5 min steady swim and an all out 200m TT. This is to be done on my own and apparently this 1 hour swim session and the TT next week will give me a measurable score (cant remember exactly what it this is supposed to tell me). Apparently we will repeat this in March to test progress.

    this mornings swim http://connect.garmin.com/activity/414601143

    turbo - 1 hour 20 mins, intervals. some messing setting up new Kurt Kinetic turbo so some blank minutes!

    http://connect.garmin.com/activity/414601150

    evening - 38 minute run - easy ahead of intervals tomorrow

    total day training time - circa 3 hours 30 mins


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    #10
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Thursday

    Run - 30 mins of warm-up/drills/stretching

    1 hour 500m at 4.10 per k then 500m at 4.50 per k to average out at about 4.30 per k. felt crap, got headache and stomach pain, could have been hangover from some big efforts yesterday. moan over. happy to be done for the day now.

    tomorrow may bring a recovery bike effort and coached swim session which is supposedly going to be a 1.5k TT as if i havent done enough swim TT this week..! not really bothered as its a 25m pool and should be over quickly enough

    going now for lie down on couch


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    #11
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Friday
    Fcuk me, yesterdays/Wednesdays efforts are still there and feeling nausea and just dead tired with headache.

    Recovery bike got shelved and went for work Christmas lunch. 1 hour swim on Friday evening comprised of;

    200m w/up
    1.5k TT
    200m sprints 4*50m
    100m cool down

    took 1 hour waiting for the other guys to finish their TT and general faffing around. No energy, no drive, no willingness to hurt

    Saturday

    still not feeling the best, very sluggish and headache/nausea still lingering

    1 hour easy on turbo followed by 1 hour of Sufferfest "The Hunted". Bike power was still ok despite tiredness but kept effort moderate to not make myself feel worse.

    Short run 35 mins, again kept short in the hope of not making myself worse


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    #12
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Sunday

    1 hour 30 mins on turbo
    30 mins run
    1 hour 6 mins on turbo

    feeling much better today

    weekly totals
    swim 2.5 hours approx
    Run 5 hours approx
    bike 7 hours approx

    total of swim/cycle/run hours for the week - 14.5 hours. Not the greatest week training with some illness mixed in. Next week the coached club sessions are not on due to Christmas and neither is my Wednesday morning swim so that and a wedding tomorrow is likely to result in a lower overall volume, definitely will end up swimming less simply due to having poor pool access.


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    #13
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Monday
    Day off - at wedding

    Tuesday
    back from wedding, late night. circa 1 hour 20 min long run, slowly extending the "long" run trying to keep good technique

    40 minute swim, Bluepool in Monkstown, hate that pool. slow swimmers in fast lane, cant get much done etc moan moan

    Wednesday
    Cycle - outdoors 40 mins no Garmin, meant to go longer but got dark and no lights on bike

    Turbo - 1 hour. 5*4 min intervals looking for circa 350 watts or so was the main work following short w/up and followed by long cool down. Garmin file:

    http://connect.garmin.com/activity/417170446


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    #14
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Thursday

    45 minute swim, pool only opens for 45min swim so short one. main set 10*100m coming in on about 1.35 off on 2 mins. easy enough. 1*400m with PB & paddles, medium effort circa 1.36 per 100m pace.

    40 minute medium paced run

    25 minute turbo

    Friday
    45 minute outdoor cycle, pushing good and hard

    1 hour 15 min turbo. long intervals, circa 8 minutes in lenght, power on last 2 intervals better than expected given earlier big efforts on outdoor cycle. good long cool down.

    http://connect.garmin.com/activity/417732414


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    #15
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Saturday

    Turbo - base building 1 hr 35 mins

    Run - 1 hour 40 mins


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    #16
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Sunday 22 Dec

    Turbo 1 hour 40 mins. Base building

    Run 40 mins - slow to begin with and a tempo run to bring it home

    Swim 40 mins. Poor swim week for me this week with coaching over and pools closing and Christmas social life taking over!

    Weekly totals

    Swim - circa 2 hours

    Cycle - circa 6 hours 20 mins

    Run - 4 hours 20 mins

    total 12 hours 40 mins


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    #17
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Monday

    Swim
    1 hour 35 mins - main set as follows

    600m
    550m PB
    500m fins
    450m PB & P
    400m
    350m PB
    300m fins
    250m PB & P
    200m
    150m PB
    150m

    Christmas week and poor weather for cycling and running for the next few days. Hard to know what training I will get done this week, not going to get hung up on it. Stephens day may bring a bike FTP power test and the next few days when pool opens again may bring a 400m swim TT...!


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    #18
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Tuesday 24 Dec
    Swim 40 minutes. Technique focus work on right arm. Always find swimming is a great barometer of how fresh i am, yesterday was a slog and the times were slow. Today i was a lot fresher and felt good enough but still slightly fatigued. If my 100m hard repeat efforts are not under 1min 30s per 100m i am not fully fresh.

    Bike - spin class 1 hour, low cadence high resistance, nice to change away from Turbo for a bit. Not a fan of spinning but it makes for a change to have a different master setting the session.

    run - 30 mins easy enough, focusing on knee drive and run form

    as expected diet has gone to absolute crap but its hard to eat well when there is so much temptation


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    #19
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Wed 25th & Thurs 26th

    two 1 hour runs down the canal path - nice frosty mornings.


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    #20
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Friday, Saturday & Sunday
    I originally thought on Christmas morning that i had bad hangover (which i probably had) but it turns out that i seem to have had some form of flu type illness, i am blaming the nephews who are always coughing and spluttering.... Training has being pretty limited so not much to report:

    Friday - 1 hour turbo - really no energy pretty poor effort. Self and wife took night away in the Ferrycarrig hotel which had a nice enough pool so - 40 mins in the pool trying to warm up and some time in the Sauna and jacuzzi.

    Saturday - 40 mins in the pool, no energy again and coughing up a lung, canned any idea of doing any hard work. 30 minute run down the canal path when got back to Athy

    Sunday - feeling a little better but still coughing when i breath hard so that puts a stop to anything other than an easy effort. 30 mins on treadmill 15 minutes on exercise bike and 30 minute swim. Hopefully i can shake this cough and get back to some proper training tomorrow.

    pretty pissed off that i have got this illness and its the 3rd time in the last few months and it seems to be the same thing revisiting me every few weeks


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    #21
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Monday 30 Dec
    A return to near normality following 5 days under the weather.

    Turbo 1 hour 15 mins - Sufferfest Angels followed by longer cool down. Power meter says i am not back to normal just yet, perhaps 30-40 watts away but that will come back in the next few days i hope

    Run - 40 minutes, again near normal feeling but effort level moderate


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    #22
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Tuesday

    One hour twenty mins of hill repeats on Killiney hill on road bike. Home then and due to heavy rain fourty mins on turbo on tt bike. Power on tt bike good even after hill repeats so maybe its time for a new ftp test in the next week or so....


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    #23
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Wednesday - new years day
    stayed indoors at the in-laws looking at rain like a pussy wishing i was at home with my turbo

    Thursday
    1 hour 45 mins on bike - out around by Enniskerry and back with wife

    30 minute swim

    1 hour 20 minutes or so of running with club, mixture of warm-up, drills, then 4*10 mins at various different paces with 4 mins rest between, not an enjoyable session as the rain and wind made it miserable


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    #24
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Friday

    Club swim session one hour ten minutes. Mixture of drills and plenty of paddles and pull bouy. Good session and happy to be back with club and decent swimming again


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    #25
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Saturday

    Bike with plenty of hills, icy in spots so mainly down by the coast until Greystones where it got too icy and then back to Enniskerry, up towards Glencree turned back when got icy, back down then around to The Wall and back via Killiney Hill.

    total bike time something like 3 hours 35 mins

    http://connect.garmin.com/activity/424426445

    45 minute run - low HR effort


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    #26
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    2 hour turbo - 1 hour at low HR, 1 hour interval training

    http://connect.garmin.com/activity/425011533


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    #27
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Half hour swim and fourty five minute run. Easy day


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    #28
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Monday 7 Jan

    FTP test - details in post below. 5 min power 383 watts. 20 minute power 329 watts.

    http://www.boards.ie/vbulletin/showthread.php?t=2057076997&page=8

    Fourty minute run


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    #29
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Wednesday 8 Jan

    1.5 hour swim - strain of right pectoral muscle meant this was an easy enough session for me just long

    45 minute run


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    #30
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Thursday

    Running - 5mins at:
    3.50 per k,
    3.55 per k,
    4.00 per k all the way through to 4.35 per k.

    Between w/up and c/down round about an hour run

    Friday
    40 minute recovery run

    1 hour 40 minute swim

    Main swim set

    2*4*100m off 1.45, 1.40, 1.35, 1,30
    3*5*100m off 1.50, 1.45, 1.40, 1.35, 1.30

    Also 6*50m sprints, copious drills and other swim work. Long swim session pretty tired at the end of it

    Saturday

    2 hours turbo
    2 hours hill repeats on Killiney Hill. Tough day on the bike overall

    45 minute run


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    #31
    MD1983
    Registered Users Posts: 645 ✭✭✭MD1983


    Sunday

    2 hour recovery turbo after a tiring day yesterday

    Weekly totals

    Swim 3 hours 40 mins
    Cycle 7 hours
    Run 4 hours 35 mins

    Total hours for week - 15 hours 15 mins

    Weeks highlights - new bike FTP, swim coming back and run improving


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