Thursday - my first double session of the new training regime!

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.....)

Cooper 12 minute Run test

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....

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

VO2 max

An estimate of your VO2 max can be calculated as follows:

• (Distance covered in metres - 504.9) ÷ 44.73

My VO2max was 37.9mls/kg/min (which makes me average)


From Wiki:


Maximal oxygen uptake (VO₂max) is widely accepted as the single best measure of cardiovascular fitness and maximal aerobic power. Absolute values of VO₂max are typically 40-60% higher in men than in women.”^[1] Clearly, then, VO₂max varies considerably in the population, with sex being a primary determining factor in this variability.

The average young untrained male will have a VO₂ max of approximately 3.5 litres/minute and 45 ml/kg/min.^[2] The average young untrained female will score a VO₂ max of approximately 2.0 litres/minute and 38 ml/kg/min.^{[citation needed]} These scores can improve with training and decrease with age, though the degree of trainability also varies very widely: conditioning may double VO₂max in some individuals, and will never improve it at all in others.^[3][4]

In sports where endurance is an important component in performance, such as cycling, rowing, cross-country skiing, swimming and running, world class athletes typically have high VO₂ maximums. World class male athletes, cyclists and cross-country skiers typically exceed 75 ml/kg/min and a rare few may exceed 85 ml/kg/min for men and 70 ml/kg/min for women.^{[citation needed]} Five time Tour de France winner Miguel Indurain is reported to have had a VO₂ max of 88.0 at his peak [1], while cross-country skier Bjørn Dæhlie measured at an astounding 96 ml/kg/min.^[5] Dæhlie's result was achieved out of season, and physiologist Erlend Hem who was responsible for the testing stated that he would not discount the possibility of the skier passing 100 ml/kg/min at his absolute peak. By comparison a competitive club athlete might achieve a VO₂ max of around 70 ml/kg/min.^[2]World class rowers are physically very large endurance athletes and typically do not score as high on a per weight basis, but often score exceptionally high in absolute terms. Male rowers typically score VO₂ maximums over 6 litres/minute, and some exceptional individuals have exceeded 8 l/min.

To put this into perspective, thoroughbred horses have a VO₂ max of around 180 ml/kg/min. Siberian dogs running in the Iditarod Trail Sled Dog Race sled race have VO₂ values as high as 240 ml/kg/min.^[6]

At some point I will get it check properly with my lactate levels and I am sure it will probably be a bit higher - plus I am probably going to start taking Singulair for the old exercise induced asthma (had a persistent cough for 3months on exercise) which might make a difference....

Anyway
Later
I.

Beginning of a new training year....

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.

An interesting fact from doing my Annual Review

I cam 7th in my age group in the swim at UK HIM....I never looked at age group positions before...not sure why....

Image from the Highworth Tri

Me coming into the finish chute for the Highworth Tri - no a bad piccie I thought...

Another week of rest

I cracked again this morning - I could take the inactivity no more!! On Sunday I did an hour on the turbo and today was my only other exercise - a swim set:

200m w/u
10x100m in on 1:30 go on 2min
200m drills (25m catch up/ 25 fists/25m right c up/ 25 fists/25m left c up/ 25 fists/ 25m long pull/ 25 fists)
200m kick with fins (50m b/fly/50 right side/50 left side/50 sprint)
100m c/d (25 b/s /25 f/c)

A nice simple set to start the day!

My attempt at a rest period continues

Well the lack of phys is doing my head in - I have done almost no exercise in a week - today I cracked! I went to the pool and thrashed out:

200m w/u
200m kick (50m b/fly, 50m right side, 50m left side, 25m back, 25m front) with fins
200m fists (one finger increase per 50m) and fins
2x100m long strokes
50m c/d

felt soooo good but this no exercise has repercussions - I went out at lunch and bought a new car - swapping the Jag saloon for an A6 Avant - wayhay I can now get to events without nicking Liz's 4x4

Later
I.

Twitter button now working!!

You can now follow me on Twitter by pressing the button above!

This morning

Another chilled pool session - similar to one done on Moday - yes I am trying to have a break but it is hard!!!

200m w/u
200m kick w fins (on sides/arms out/arms back)
3x (200m as 50m catchup/50m fists/50m outstretched fingers/50m long pulls)
100m c/d

Off to Berlin now (just sitting at the airport) back Friday

Later
I.

Smaller versions of my bike pictures