Friday - morning swim set
27 November 2009
A nice relaxing (if hard) technique session in the pool early this morning. After a few more relaxing days it was nice to stretch out the arms! No sign of calf tenderness and the twinge I had in my right shoulder (front of deltoid) seems to have gone too.
200m. (3 lengths front 1 length back repeat x 2)
4 x 100m (1L catch-up, 1L single arm, 1L single arm, 1L count strokes)
3 x 100m @ RPE 12-14, maintain stroke count off 2:00mins.
2 x 200 @ (1L easy long stroke "best stroke count", 1L strong effort "maintain stroke count" repeat for 200m)
200m choice (1L fly/1L f/s;1Lb/s 1L f/s x2)
50m f/c
Found I an focusing more on stetching forward and opening my stroke up, also getting better at grabbing the watch on the catch. On the last 200s I found it less of a problem to breathe than three weeks ago and interestingly I was doing about 1/2 a stroke less on the hard length and the long easy length..
200m. (3 lengths front 1 length back repeat x 2)
4 x 100m (1L catch-up, 1L single arm, 1L single arm, 1L count strokes)
3 x 100m @ RPE 12-14, maintain stroke count off 2:00mins.
1 x 100 (1L count strokes, 1L catch up, 1 1/2 lengths finger trail into normal swimming)
2 x 200 @ (1L easy long stroke "best stroke count", 1L strong effort "maintain stroke count" repeat for 200m)
200m choice (1L fly/1L f/s;1Lb/s 1L f/s x2)
50m f/c
Found I an focusing more on stetching forward and opening my stroke up, also getting better at grabbing the watch on the catch. On the last 200s I found it less of a problem to breathe than three weeks ago and interestingly I was doing about 1/2 a stroke less on the hard length and the long easy length..
Tomorrow is a rest day :-) a lie in at the weekend - how rare! - :-))
I.
Finally managed to upload the GPS file for Saturday's ride!!
26 November 2009
All 3:13 and 62kms of it - shame about the 15min break for the puncture near Sherston...
Wow this Half distance looks awesome - AXTRI
24 November 2009
I hope this one gets off the ground - looks to be on a par with the Norseman for difficulty...2011 - what am I doing then....hmmmm
BWs
I.
BWs
I.
Lunchtime turbo
A good interval turbo set today - planned 60mins but took 1:25 with warm up and cool down....
10minutes easy - INTO 5 x 30s @ spin ups (90-100RPM), 30s easy in b/t
3 x 10mins, 1 x 15mins @ 80-85% MHR. 5mins very easy in between.
10 min easy spin and stretch
The intervals here were slightly above race pace - done mostly from the aero position - played around with saddle height - I dropped it about 5mm and found it reduce power so I have upped it about 5mm above old position and this seems to have improved it - I will change the angle when I manage to find my long allen keys.....
10minutes easy - INTO 5 x 30s @ spin ups (90-100RPM), 30s easy in b/t
3 x 10mins, 1 x 15mins @ 80-85% MHR. 5mins very easy in between.
10 min easy spin and stretch
The intervals here were slightly above race pace - done mostly from the aero position - played around with saddle height - I dropped it about 5mm and found it reduce power so I have upped it about 5mm above old position and this seems to have improved it - I will change the angle when I manage to find my long allen keys.....
Rest week :-)
23 November 2009
Well here it is - my first rest week...been a while since I had one of these and I am looking forward to the lie in on Saturday :-))))
Today was a fairly leisurely swim set focusing on technique
200m w/u 75m f/c, 25m fly
2 x 150m (1L catch-up, 1L single arm, 1L single arm, 1L catch-up, 1L finger trail)
4 x 100m bilateral breathing (breathing every 3 strokes)
4 x 50m breathing every 5 strokes
2 x 100 (1L fists, 1L catch up, 1L finger trail, 1L normal swimming (AIM for low stroke count)
200m c/d
Went really well - unfortunately the knee is still sore from the bike on Saturday (think I pulled a couple of muscles in the area behind the knee at the top of my calf....but atleast pushing off the wall was not too bad (Mike told me to take it a bit easier)
Tomorrow is either a turbo session or a run...probably a turbo looking at the weather...then Wednesday is a strength and torture session, Thursday a swim (not sure how that will work with work.....) and Friday/Saturday off before a 2hr endurance bike on Sunday...
Looks like a good week
Later
I.
Today was a fairly leisurely swim set focusing on technique
200m w/u 75m f/c, 25m fly
2 x 150m (1L catch-up, 1L single arm, 1L single arm, 1L catch-up, 1L finger trail)
4 x 100m bilateral breathing (breathing every 3 strokes)
4 x 50m breathing every 5 strokes
2 x 100 (1L fists, 1L catch up, 1L finger trail, 1L normal swimming (AIM for low stroke count)
200m c/d
Went really well - unfortunately the knee is still sore from the bike on Saturday (think I pulled a couple of muscles in the area behind the knee at the top of my calf....but atleast pushing off the wall was not too bad (Mike told me to take it a bit easier)
Tomorrow is either a turbo session or a run...probably a turbo looking at the weather...then Wednesday is a strength and torture session, Thursday a swim (not sure how that will work with work.....) and Friday/Saturday off before a 2hr endurance bike on Sunday...
Looks like a good week
Later
I.
Update from the past few days....
22 November 2009
What can I say - I try and keep things up to date and then life gets in the way!!
Yesterday was a loooong ride - I was intending to do about 3hrs but the weather was horrific (think Perfect Storm....) and by 2:30 I was ready to sack it, unfortunately I got a puncture so as it was I took over 3hrs (of which I rode 2:45ish). When I got home I was shattered and spent most of the day trying not to fall asleep - had a couple of glasses of wine and watched the Scotland/Australia rugby - awesome game 9-8 to Scotland, first time in 27 years Scotland have beaten them :-)
Today was a great day of running - nice pace, good tempo felt great bar the pain in my right leg from the muscle I tweaked yesterday....
WU 10mins easy jog (include 5 x 30 seconds @ HRZ4 efforts in the after 5mins easy jog in b/t)
MS 20min @ upper HRZ 2 - 15min @ lower HRZ 3 - 10min Upper HRZ 3 - 5min @ lower HRZ 4
Used these HR zones for the training
Yesterday was a loooong ride - I was intending to do about 3hrs but the weather was horrific (think Perfect Storm....) and by 2:30 I was ready to sack it, unfortunately I got a puncture so as it was I took over 3hrs (of which I rode 2:45ish). When I got home I was shattered and spent most of the day trying not to fall asleep - had a couple of glasses of wine and watched the Scotland/Australia rugby - awesome game 9-8 to Scotland, first time in 27 years Scotland have beaten them :-)
Today was a great day of running - nice pace, good tempo felt great bar the pain in my right leg from the muscle I tweaked yesterday....
WU 10mins easy jog (include 5 x 30 seconds @ HRZ4 efforts in the after 5mins easy jog in b/t)
MS 20min @ upper HRZ 2 - 15min @ lower HRZ 3 - 10min Upper HRZ 3 - 5min @ lower HRZ 4
Used these HR zones for the training
HRZ 1 125-144 (Recovery (Run/bike/swim))
HRZ 2 144-154 (Long)
HRZ 3 154-164 (Race Pace)
HRZ 4 164-173 (Threshold)
HRZ 5 173-183 (Intervals)
HRZ 6 183+ (Intervals)
Weekend training
15 November 2009
Hopefully I will get a chance to update this tomorrow as I ran out of time today....needless to say busy weekend - 50min run on Saturday and a 2hr bike + 10min run today....will update tomorrow!
I.
I.
Swimming yesterday
13 November 2009
Today is a rest day so I only had to measure my Resting HR - 55 (big improvement over a couple of weeks ago!!!)
Yesterday was a swim set - same as the previous week and just as hard but for different reasons! I had to contend with a reaction to my H1N1 jab and also aching triceps from the gym session. Anyway the set looked like this
400m. (3 lengths front 1 length back repeat x 4)
5 x 100m (1L catch-up, 1L single arm, 1L single arm, 1L count strokes)
6 x 100m @ RPE 12-14, maintain stroke count off 2:00mins.
1 x 100 (1L count strokes, 1L catch up, 1 1/2 lengths finger trail into normal swimming for remaining 1/2 length)
2 x 200 @ (1L easy long stroke "best stroke count", 1L strong effort "maintain stroke count" repeat for 200m)
200m c/d.
TOTAL 2.2km
Focusing on executing the drills as well as possible.
I maintaned 18/19 stroke/length on the RPE12 set and on the 200m set I was holding 16 strokes/length
Yesterday was a swim set - same as the previous week and just as hard but for different reasons! I had to contend with a reaction to my H1N1 jab and also aching triceps from the gym session. Anyway the set looked like this
400m. (3 lengths front 1 length back repeat x 4)
5 x 100m (1L catch-up, 1L single arm, 1L single arm, 1L count strokes)
6 x 100m @ RPE 12-14, maintain stroke count off 2:00mins.
1 x 100 (1L count strokes, 1L catch up, 1 1/2 lengths finger trail into normal swimming for remaining 1/2 length)
2 x 200 @ (1L easy long stroke "best stroke count", 1L strong effort "maintain stroke count" repeat for 200m)
200m c/d.
TOTAL 2.2km
Focusing on executing the drills as well as possible.
I maintaned 18/19 stroke/length on the RPE12 set and on the 200m set I was holding 16 strokes/length
Turbo set from last night
10 November 2009
Possibly the hardest set I have done on a turbo ever......thank God tomorrow is a rest....
WU: 10minutes easy - INTO 5 x 30s @ spin ups (90-100RPM), 30s easy in b/t
MS: 4 x 10mins @ 80-85% MHR
5mins very easy in between.
CD: 10 min easy spin and stretch
the 10mins efforts were v v hard.....
WU: 10minutes easy - INTO 5 x 30s @ spin ups (90-100RPM), 30s easy in b/t
MS: 4 x 10mins @ 80-85% MHR
5mins very easy in between.
CD: 10 min easy spin and stretch
the 10mins efforts were v v hard.....
Strengthening and Conditioning Torture
Well today was my first "Strengthening and Conditioning set" and OMG how hard was it.....especially the planks - I admit it I am a weakling in my core muscle dept.... completed it though :-)
1. Warm-up 10 minutes cycling
2. Squat
Explosive UPWARD phase
Slow controlled DOWNWARD phase
Maximal knee angle should reflect maximal knee angle when cycling (~100 degrees)
3. Sissors
Contract your lower abdominals
Maintain your spinal alignment as you alternately lift one leg up to table top (90 degrees) and back down.
2 x 15 reps.
4. Dips
Elbows never higher than shoulders
Control the downward movement
Push up fast squeezing through your triceps
2 sets to fatigue.
5. Lunges
Explosive UPWARD phase
Slow controlled DOWNWARD phase
Maximal knee angle should reflect maximal knee angle when cycling (~100 degrees)
6. Step up
Step large enough to create desired knee angle
Place foot on step
Add dumbbells or barbell as able
As above - slow down fast up.
7. Front and side plank
Engage your core muscles and hold each position for 30 seconds x 3
8. Press-ups
2 x to fatigue.
Set 1 Narrow
Set 2 Wide
9. Cycling
10mins cycling 75% HRmax at 100-110 RPM
Squats - easy with no weight - will add a barbell next time
Scissors - OW! really hard at top of the quads but completed
Dips - set 1 30 dips and set 2 20 dips
Lunges - hard but good (assuming I did them right)
Step up - used 2x 17.5kg dumbbells found it hard in last 5 (I counted one step as a step up with right then left leg leading)
Planks - the single most difficult thing....I was shaking by 30 sec but I completed them (I put 30sec rest between efforts)
Press Ups - narrow 20 completed/wide 16 completed
Cycling - I ran out of time so had to reduce it to 10mins (from 15mins)
Squats - easy with no weight - will add a barbell next time
Scissors - OW! really hard at top of the quads but completed
Dips - set 1 30 dips and set 2 20 dips
Lunges - hard but good (assuming I did them right)
Step up - used 2x 17.5kg dumbbells found it hard in last 5 (I counted one step as a step up with right then left leg leading)
Planks - the single most difficult thing....I was shaking by 30 sec but I completed them (I put 30sec rest between efforts)
Press Ups - narrow 20 completed/wide 16 completed
Cycling - I ran out of time so had to reduce it to 10mins (from 15mins)
Target HR
9 November 2009
These are the HR Zones (from http://www.sportscoach.netmx.co.uk) I used at the weekend - I am waiting for Mike to confirm these are the correct ones to use!
This is a standard heart rate zone calculator. It calculates your pulse rates for a variety of standard runs. The calculator uses both the Karhonen heart rate reserve as well as straight percentages. I have avoided going further and varying the zone based on the distance run as it all gets a bit academic without more information about a runners response to training. (eg lactate threshold) Entry of information is easy. Just fill in the fields you can then click 'Zones' and your zone data will appear below. The minimum entry to be useful would be your age and sex.
More DetailsEasy runs are for recovery and should be quite slow. The danger is going too fast. Set your HRM upper alarm at the top end of the zone and slow down every time it goes off. Long runs are for aerobic conditioning and endurance. They are little harder than easy runs but should be below you anaerobic threshold (AT). Your AT percentage increases with as you get more trained so only use the HR zone as a guide. You will probably need to be near the easy/long crossover if you are untrained and near the long/threshold crossover if you have been training for a few years. Threshold runs are designed to be around your anaerobic threshold. This value (and even its existence) is debated by exersize physiologists but a good guide is where conversation becomes difficult and your breathing pattern changes somewhat. Your AT percent increases with training so you should move to the upper end of the zone over time. Intervals are run quite hard. Don't do the whole session in the zone! Intervals consist of a series of work/rest periods. During the work period you should be in the zone and during the rest period you should recover. Make sure you do an 'easy' zone warmup before and after the intervals.
Monday a swim and a turbo set
A drill oriented session today focussing on bilat breathing
200m w/u
4 x 150m (1L catch-up, 1L single arm, 1L single arm, 1L finger trail, 2L f/s)
5 x 100m bilateral breathing (breathing every 3 strokes)
5 x 50m breathing every 5 strokes
3 x 100 (1L fists, 1L catch up, 1L finger trail, 1L normal swimming (AIM for low stroke count)
200m c/d
Oh how I love bilat breathing! I tend to breathe to my left so I always find this hard but a really good session today.
On the low stroke count is was 15 strokes/length
I had to shorten the w/u by 200m to fit the swim in before the session ended! (Anja and Jules took forever to get to school this morning...)
Hopefully will fit the turbo session in between work and putting the girls to bed!
Later
I.
200m w/u
4 x 150m (1L catch-up, 1L single arm, 1L single arm, 1L finger trail, 2L f/s)
5 x 100m bilateral breathing (breathing every 3 strokes)
5 x 50m breathing every 5 strokes
3 x 100 (1L fists, 1L catch up, 1L finger trail, 1L normal swimming (AIM for low stroke count)
200m c/d
Oh how I love bilat breathing! I tend to breathe to my left so I always find this hard but a really good session today.
On the low stroke count is was 15 strokes/length
I had to shorten the w/u by 200m to fit the swim in before the session ended! (Anja and Jules took forever to get to school this morning...)
Hopefully will fit the turbo session in between work and putting the girls to bed!
Later
I.
Sunday's Aerobic Run
Excellent work out. I used the Karhonen HR Zones - not sure if this is right (Z2 156-169 & Z3 169-182)
I found the first few hundred metres tight on the hamstrings but this eased up after they had warmed up. I really struggled to get my HR into Z3 let alone Z4 in the 30s efforts.
During the building main set I concentrated on keeping tall when running and foot strike under the body (I mid/fore foot run). I found Z2 work a good easy LD pace Z3 was uncomfortable to maintain esp at the high end....
I found the first few hundred metres tight on the hamstrings but this eased up after they had warmed up. I really struggled to get my HR into Z3 let alone Z4 in the 30s efforts.
During the building main set I concentrated on keeping tall when running and foot strike under the body (I mid/fore foot run). I found Z2 work a good easy LD pace Z3 was uncomfortable to maintain esp at the high end....
Rest day
6 November 2009
A day off :-)
RHR 65 this morning - not feeling 100% - Lizzie feels a bit off too maybe it was the curry last night...hmmm
Good news though I had my lipids checked and the statins seem to have worked - TC 5.2 (LDL 2.8mmol/L HDL 1.7mmol/L) :-)
RHR 65 this morning - not feeling 100% - Lizzie feels a bit off too maybe it was the curry last night...hmmm
Good news though I had my lipids checked and the statins seem to have worked - TC 5.2 (LDL 2.8mmol/L HDL 1.7mmol/L) :-)
Thursday - my first double session of the new training regime!
5 November 2009
Well today was a swim and a repeat of the Cooper Test...
400m. (3 lengths front 1 length back repeat x 4)
5 x 100m (1L catch-up, 1L single arm, 1L single arm, 1L count strokes)
6 x 100m @ RPE 12-14, maintain stroke count off 2:00mins.
1 x 100 (1L count strokes, 1L catch up, 1 1/2 lengths finger trail into normal swimming for remaining 1/2 length)
2 x 200 @ (1L easy long stroke "best stroke count", 1L strong effort "maintain stroke count" repeat for 200m)
200m c/d.
TOTAL 2.2km
Focusing on executing the drills as well as possible.
The set went really well but was hard on the deltoids....on the long count lengths I maintained about 16 strokes - when I up'd the speed I kept to 16-18 for an extended period but on the last 200m set I found that the hard lengths I was doing 16-18 but on the long counting lengths I was doing 18-20strokes - I think I pushed too hard on the hard ones!
For all of the 100m set I maintained 18strokes/length.
Quite tired at the end. Had a 750ml High5 4:1 drink to recover - needed it!
The Cooper Run test was the same route as yesterday...but....Oh my God that was hard after yesterday and the swim this morning!
I felt the max effort went better even if I did slightly less on the distance (2.11km - still average...) - it felt more in control (probably getting my running head back on!) - by the time I got back the legs were v tired - glad I had my 2XU compression tights on (FYI I tend to use these on running training since my decompression surgery as it reduces muscle vibration quite a lot).
REST DAY TOMORROW :-)))) (and I am only on week 1.....)
400m. (3 lengths front 1 length back repeat x 4)
5 x 100m (1L catch-up, 1L single arm, 1L single arm, 1L count strokes)
6 x 100m @ RPE 12-14, maintain stroke count off 2:00mins.
1 x 100 (1L count strokes, 1L catch up, 1 1/2 lengths finger trail into normal swimming for remaining 1/2 length)
2 x 200 @ (1L easy long stroke "best stroke count", 1L strong effort "maintain stroke count" repeat for 200m)
200m c/d.
TOTAL 2.2km
Focusing on executing the drills as well as possible.
The set went really well but was hard on the deltoids....on the long count lengths I maintained about 16 strokes - when I up'd the speed I kept to 16-18 for an extended period but on the last 200m set I found that the hard lengths I was doing 16-18 but on the long counting lengths I was doing 18-20strokes - I think I pushed too hard on the hard ones!
For all of the 100m set I maintained 18strokes/length.
Quite tired at the end. Had a 750ml High5 4:1 drink to recover - needed it!
The Cooper Run test was the same route as yesterday...but....Oh my God that was hard after yesterday and the swim this morning!
I felt the max effort went better even if I did slightly less on the distance (2.11km - still average...) - it felt more in control (probably getting my running head back on!) - by the time I got back the legs were v tired - glad I had my 2XU compression tights on (FYI I tend to use these on running training since my decompression surgery as it reduces muscle vibration quite a lot).
REST DAY TOMORROW :-)))) (and I am only on week 1.....)
Cooper 12 minute Run test
4 November 2009
Well today was fairly challenging - first a work meeting overan so I was delayed starting my lunchtime run (which meant I was starrving!) then just as I was about to step out of the door the heavens opened I pondered about putting of the run until later but I had to take the girls to their swimming lessons so I got soaked - it stopped raining just as I got home :-(
The session consisted of:
10min warm up - 7mins easy then 3x40sec build/20sec easy
12min MAX effort
10min cool down
This is the Cooper 12 minute assessment it is a surrogate way of identifying VO2max - it is meant to be conducted on a flat running track - I did it on a course which gained a fair amount of height (I started the assessment up a 5% hill....) and managed 2200m in 12 min which makes me average as an athlete for my age - not bad but I wonder what my distance would have been on the flat....
VO2 max
The session consisted of:
10min warm up - 7mins easy then 3x40sec build/20sec easy
12min MAX effort
10min cool down
This is the Cooper 12 minute assessment it is a surrogate way of identifying VO2max - it is meant to be conducted on a flat running track - I did it on a course which gained a fair amount of height (I started the assessment up a 5% hill....) and managed 2200m in 12 min which makes me average as an athlete for my age - not bad but I wonder what my distance would have been on the flat....
The following table rates performance for athletes:
| Age | Excellent | Above Average | Average | Below Average | Poor |
| Male 20-29 | >2800m | 2400-2800m | 2200-2399m | 1600-2199m | <1600m |
| Females 20-29 | >2700m | 2200-2700m | 1800-2199m | 1500-1799m | <1500m |
| Males 30-39 | >2700m | 2300-2700m | 1900-2299m | 1500-1999m | <1500m |
| Females 30-39 | >2500m | 2000-2500m | 1700-1999m | 1400-1699m | <1400m |
| Males 40-49 | >2500m | 2100-2500m | 1700-2099m | 1400-1699m | <1400m |
| Females 40-49 | >2300m | 1900-2300m | 1500-1899m | 1200-1499m | <1200m |
| Males >50 | >2400m | 2000-2400m | 1600-1999m | 1300-1599m | <1300m |
| Females >50 | >2200m | 1700-2200m | 1400-1699m | 1100-1399m | <1100m |
Beginning of a new training year....
3 November 2009
Well its official training for IMCH 2010 started today!
I received my first training program block from Mike (at thetrilife.com) and have started it properly today.
Today was my first proper session back in the pool for a while (I have been doing a little here and there but nothing of importance) so it was a shock to the system to do the following session:
WU: 2 x 200 easy
Drills 2 x 200 (choice)
1 x 100 building: Length 1 @ 75%, 2 @ 80%, 3 @ 85%, 4 @ 90%
(Maintain your stroke count).
MS: 1 x 400, 2mins rest and 25-50 easy swim in b/t ,1 x 50
@ fastest sustainable pace.
200 cool down
TOTAL 1550m
I managed the 400m in 5:56:13 and the 50m in 35s - Depressingly slow after my season high of 5:35 in training and and my last timed 400m (in a race) at Highworth of 5:46:07 - my have had too many pies and glasses of wine in the month off! Also it was HARD after 100m the muscles were burning and by 300m I felt like I was swimming in treacle....remind me why did I take time off training again....oh yes to recover and to have a life!
Later
I.
I received my first training program block from Mike (at thetrilife.com) and have started it properly today.
Today was my first proper session back in the pool for a while (I have been doing a little here and there but nothing of importance) so it was a shock to the system to do the following session:
WU: 2 x 200 easy
Drills 2 x 200 (choice)
1 x 100 building: Length 1 @ 75%, 2 @ 80%, 3 @ 85%, 4 @ 90%
(Maintain your stroke count).
MS: 1 x 400, 2mins rest and 25-50 easy swim in b/t ,1 x 50
@ fastest sustainable pace.
200 cool down
TOTAL 1550m
I managed the 400m in 5:56:13 and the 50m in 35s - Depressingly slow after my season high of 5:35 in training and and my last timed 400m (in a race) at Highworth of 5:46:07 - my have had too many pies and glasses of wine in the month off! Also it was HARD after 100m the muscles were burning and by 300m I felt like I was swimming in treacle....remind me why did I take time off training again....oh yes to recover and to have a life!
Later
I.
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