Join Date: May 2008
Monday 5th January
1 hour easy turbo – 25km
Totals; 1hr – 25km
S. &. C.
45 minutes weights – lower body
8km at 12km/hr
Totals; 0.5hrs – 8km
Coached session, 25m pool
350m warm up
7 sets of 4*50m descending (1.55 → 1.45 approx.)
The coached had initially told us we’d be doing 10 sets straight, but gave us a break after 7. We were told to take a slightly different approach to the final 3 sets; the first 50 easy, the second 50 to focus on kick, third 50 as 25m fast and 25m easy, then the fourth 50 fast. At least that’s what I think we were told and it’s the approach I took. Apologies to Interested if I took you up wrongly.
3 sets of 4*50m as described above (Once again I was coming in on approximately 1.45 for the final fast 100)
I was consistently hitting the times, but it was hard work on the fourth and final 100 in all the sets. The effort affected me throughout the hour, and even though it was always followed by an easy 100, I never felt like I had fully recovered by the time the next fast 100 came around.
Totals; 1 hr - 2,400m
Tuesday 6th January
600 pull, 100 fs, 100 fs @ 80%
12*200 off 3.45 At the start I was getting 15 seconds rest, which was starting to fall to less than 10 by the end. I had planned on doing 16*100, but I was tiring and took a break after 12.
1*200 on 3.40
I was going to do 4*100, but I messed up my timing at the end of the first one. I missed when I was supposed to have pushed off for the second 100, I still didn’t feel invigorated after the rest, and gave up. I stuck a pull buoy between my legs and switched it to a pull set instead.
4*200 pull off 3.45
400 cool down
Totals; 1.5hrs - 3,900m
29.53km in 2.17.55
Totals; 2.5hrs – 29.53km
For the moment I’m going to keep the pace for my long runs between 2.24/km and 4.48/km. This is the range I used from Connemara last year, but I felt so slow tonight, I didn’t have to worry about going too fast. After a slow first kilometre, my pace progressively dropped until I reached 20km. After that it started to creep up again. After the weights session I did yesterday, my legs and glutes especially felt sore during.
The 29km was more of an effort than it usually is, but it’s not something that concerns me.
Totals; 2.5hrs – 29.53km
Wednesday 7th January
10*400 alternating f/s and pull
Totals; 1.5hrs – 4,000m
Before Christmas I’d always include some fast stuff in this Wednesday morning swim, but legs were stiff, so I opted for an endurance session instead. I completely ignored the clock, swam at a comfortable pace, and just took whatever rest I deemed necessary after each 400.
S. &. C.
45 minutes weights; upper body
20.00 warm up, 10.00 hard - 77rpm, 5.00 recovery, 8.00 hard – 76rpm, 4.00 recovery, 6.00 hard - 77rpm, 3.00 recovery, (dropped a gear)4.00 hard - 77rpm, 2.00 recovery, (dropped another gear)2.00 hard - 77rpm, 16.00 cool down
Totals; 1.5hrs – 40km
Thursday 8th January
Coached session - 25m pool
I signed up for another swim block with Peter Kern, so this like all my Thursday morning swims from here on out will be under his tutelage. The total distance seems a bit short for a 90 minute session, but the session was emailed to me by one of the swimmers who spends his rests scribbling down details of what we’ve just done, so I’m sure the distance and the details of the session are accurate.
400m warm up
100m FS UW
4 x 50m water polo drill
4 x 50m 3rd phase drill
4 x 50m kick
200m (as 25 fast & 25 easy)
8 x 50m (as 25 sprint & 25 easy with 10 seconds reast)
400m Pad & PB;
6 x 50m (as 25 v fast & 25 easy)
250m Pad & PB
Totals; 1.5hrs – 2,900m
Warm up - no watch, no GPS - 5km approx
1.00 fast, (3.14/km) , 0.30 recovery
2.00 fast, (3.35/km) , 1.00 recovery
3.00 fast, (3.39/km) , 1.30 recovery
4.00 fast, (3.29/km) , 2.00 recovery
4.00 fast, (3.40/km) , 2.00 recovery
3.00 fast, (3.36/km) , 1.30 recovery
2.00 fast, (3.22/km) , 1.00 recovery
1.00 fast, (3.20/km) , 0.30 recovery
Cool down; no watch no GPS - 3km approx
Totals; 1.0hrs – 15.49km
Some of these were into strong gusts of wind, others wind assisted, which would go some way to explain the huge variations in average paces. None of them were complete eyeballs out efforts and overall were some way off my top end speed, which I don’t think I’m ready for just yet. It was a speed/Zone 5 session, which will all follow a similar approach until I feel I have the endurance back that proper intervals will require.
Friday 9th January
1 hour easy turbo
Totals; 1.0hrs – 25km
Coached session, 25m pool
4*100 off 2.00 50s descending (at least I think this is what Interested told us to do, apologies if I took you up wrongly)
6*200 off 3.40 (in on 3.15 – 3.20)
20*50 descending off 60 seconds (55, 50, 45, 40)
100 cool down
Totals; 1.0hrs – 2,500m
The times I was holding tonight were slightly faster than I’d normally swim, but I had the benefit of a draft which aided considerably and made it an easier hour than it might otherwise have been. I felt like I hadn’t earned the Muller Light yoghurt I took along for refuelling afterwards, but not enough to stop me eating it.
Saturday 10th January
Endurance session - 50m pool
200m – 3.41
400m – 7.29
600m – 11.14
800m – 14.55
800m – 14.43
600m – 11.14
400m – 7.36
200m – 1.52
Totals; 1.5hrs – 4,100m
I had a metronome for this set to beep at a rate of 63 per minute, which is 2/3 strokes above what’s a comfortable stroke rate for me at the moment. I’m trying to increase my stroke rate at the moment and I find the metronome useful. I can’t be sure I was sticking to 63spm all the time, but it keeps me focussed and ensures if my concentration ever drifts, it doesn’t last for too long. It was about 8.40 when I got into the water for this and was glad to get it done before the daily changeover from 50m to 25m format at 10 a.m. Times might not be all that impressive, but I was slow to get out of bed for this session and it felt like a productive morning.
3 hours on the turbo moderate effort, rpm falling, losing power
Totals; 3.0hrs – 82.5km
Recovery; 9km w. 10*80m strides
Totals; 1.0hrs - 9.0km
Sunday 11th January
I went out on a club spin, group of 8/9. I was getting tired towards the end of the spin and it sometimes took more effort than it should have done to stay with the group. I had a Garmin on, but I let it run from the moment the cycle began until I reached my front door. With stopping at lights, a level crossing, slow moving traffic etc. any stats from it, apart from overall distance, would be meaningless, so I won’t post them here.
Totals; 3.5 hrs – 100.75km
Warm up - 6.46km in 33.42, 5.13/km
Tempo pace - 5.19km in 19.24, 3.44/km
Recovery - 2.63km in 14.29, 5.30/km
Tempo pace - 5.23km in 19.36, 3.44/km
Cool down - 3.58km in 19.56, 5.34/km
Totals; 2.0hrs - 23.09km
The warm up for this was a run from my apartment to The Phoenix Park and a lap of the Playing Fields. My plan was to run two laps of the Playing Fields at tempo pace, one lap as recovery, then two more at tempo pace. I thought after the cycle earlier in the day, I wouldn’t be running very fast. I did the exact same run last week and averaged 3.54 and 3.49 for the two tempo paced efforts. Neither was a target pace today though and I started running off feel. About half way through the first lap I saw my watch showing an average pace of 3.45/km, which I was happy with. I slightly increased the effort to get and keep the pace under 3.45/km, after seeing this. I finished off the first two laps with an average pace of 3.44/km and eased up quite a bit on my recovery lap. I’d been looking at my watch a lot during my first tempo paced run and resolved not to look at it once during the second run. I resisted the temptation and when I finally finished the second two laps, I was happy to see I’d matched the pace of the first effort. The self-talk throughout though was more along the lines of ‘Hurry up, you’re going too slow.’ than ‘You’re doing fine, just keep this up.’
Last year for my training for the Connemarathon, I set my tempo pace at <3.45/km and I found it a tough pace to hold in the initial phase of my training. The distances were longer than 5km and I still found it tough tonight, but regardless of that I was happy to be able to hold this pace again. It was blustery and after the 100km cycle earlier in the day, I’m sure it wasn’t the ideal scenario to be trying to run fast. I managed it though, and in a perverse sort of way enjoyed it.
Swim; 8.0hrs – 20,200m
Bike; 10.0hrs – 274.25km
Run; 7.0hrs – 77.11km
S & C; 1.5hrs
I’m happy with how this week went. I’d no specific targets in mind, other than getting back into a proper routine of training. I only returned to work after Christmas on Monday and this was the best possible time to get a routine going. I achieved this much, and while the sessions might vary over the coming months, it’s a routine I hope to stick too.
Last edited by zico10; 12-01-2015 at 15:25.