Training Log Archive: Tim SIn the 7 days ending Jan 31, 2009:
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Saturday Jan 31, 2009 #
Running (Progression run) 1:10:00 [3]
30min at 7.3 @96
30min 8.3 @ 96
Then did only about 10mins at 9 before stopping (just like last week)...
Started too fast again... (note to self to look back at this note, and make sure to start slower next week0
30min 8.3 @ 96
Then did only about 10mins at 9 before stopping (just like last week)...
Started too fast again... (note to self to look back at this note, and make sure to start slower next week0
Swimming (Speed) 1:00:00 [3]
Was meant to be
Warm up - 8 x 50m Easy with 10 s rest (no gear)
40 x 25m ( 2 Easy, 1 Fast) all on 15s rest. First 20 with Buoys and paddles
Cooldown - 3 x 100m Easy with 15s rest
However, after 6 of the 25s I convinced myself I was meant to be doing 50s, so did 40 50s instead,, but no cooldown as pool was shutting.
Didn't feel great to start with, nor during first 20 with kit. 20s without kit felt great, but even the easys were tiring as it felt like i was catching a ton of water...
25s with kit were about 25 for the easys, 21-22 for the fasts
50s with kit were about 50-53 for the easys and 46-48 for the fasts
50s without kit were 55-58 for the easys and 47-48 for the fasts
Warm up - 8 x 50m Easy with 10 s rest (no gear)
40 x 25m ( 2 Easy, 1 Fast) all on 15s rest. First 20 with Buoys and paddles
Cooldown - 3 x 100m Easy with 15s rest
However, after 6 of the 25s I convinced myself I was meant to be doing 50s, so did 40 50s instead,, but no cooldown as pool was shutting.
Didn't feel great to start with, nor during first 20 with kit. 20s without kit felt great, but even the easys were tiring as it felt like i was catching a ton of water...
25s with kit were about 25 for the easys, 21-22 for the fasts
50s with kit were about 50-53 for the easys and 46-48 for the fasts
50s without kit were 55-58 for the easys and 47-48 for the fasts
Friday Jan 30, 2009 #
Running (Speed session) 55:00 [2]
* 20min easy warm-up
* 12x [30sec fast// 45sec rest ]
* 20min cool down
Built up from 11 to 12 again. On a bit of a soggy feeling treadmill, which was wobbling a bit at top speed.
* 12x [30sec fast// 45sec rest ]
* 20min cool down
Built up from 11 to 12 again. On a bit of a soggy feeling treadmill, which was wobbling a bit at top speed.
Thursday Jan 29, 2009 #
Swimming (Motor skills development) 1:10:00 [3]
Meant to be the usual 3x(24x25+200). However got to pool later than intended, and with a masters group there, it was just too busy to do the session properly by the end..
Great warm-up, felt like the best I've swum, wasn;t quite as good with gloves, but getting there. 200 hard felt great, and I was disappointed to only do 3.10, with even splits. Second set was going great, but by then I was in a lane with 7 slower swimmers, so I just couldn't do the 200, although I did try. The probably did 10 50s without gear to finish with, which also felt great.
More to come, as although timing was good, rotation and catch can still be better
Great warm-up, felt like the best I've swum, wasn;t quite as good with gloves, but getting there. 200 hard felt great, and I was disappointed to only do 3.10, with even splits. Second set was going great, but by then I was in a lane with 7 slower swimmers, so I just couldn't do the 200, although I did try. The probably did 10 50s without gear to finish with, which also felt great.
More to come, as although timing was good, rotation and catch can still be better
Cycling (Endurance / Strength) 2:05:00 [3]
30 min. Easy
60 min. Moderate
30 min. HEAVY GEAR at 50rpm
Good session, probably about 75% in aero position. Low gear finish was fun pain.
Backcalcing watts, I'm guessing around 200 for the easy, and 220 for the mod bits
60 min. Moderate
30 min. HEAVY GEAR at 50rpm
Good session, probably about 75% in aero position. Low gear finish was fun pain.
Backcalcing watts, I'm guessing around 200 for the easy, and 220 for the mod bits
Wednesday Jan 28, 2009 #
Note
Superbusy day at work followed by a recruiting presentation, so no time or inclination to do anything other than watch TV.
Rule no 1 of attending a recruitment presentation -- don't be the last one to leave.
Rule no 1 of attending a recruitment presentation -- don't be the last one to leave.
Tuesday Jan 27, 2009 #
Swimming (Threshold session) 1:00:00 [3]
Swim - Lactate Tolerance
Warm up - 12 x 50m with 10s rest, last 4 - 25 Easy/25 FAST
Main set - 5 x 200m with 20s rest as:
1,2 - Easy
3,4 - Moderate
5 - ALL OUT
Cooldown - 4 x 100m easy with 15s rest
This session felt great. Didn't have my stop watch, so only timed the last 200, which unless I'm very much mistaken was 3.08. Lets add 5 secs where I cut the corner due to large amounts of people hanging out at the wall and call it 3.13. .. which is another 7 secs up on last week.
Still some to come I think.
Warm up - 12 x 50m with 10s rest, last 4 - 25 Easy/25 FAST
Main set - 5 x 200m with 20s rest as:
1,2 - Easy
3,4 - Moderate
5 - ALL OUT
Cooldown - 4 x 100m easy with 15s rest
This session felt great. Didn't have my stop watch, so only timed the last 200, which unless I'm very much mistaken was 3.08. Lets add 5 secs where I cut the corner due to large amounts of people hanging out at the wall and call it 3.13. .. which is another 7 secs up on last week.
Still some to come I think.
Cycling (Interval session) 1:10:00 [3]
20mins warm-up
Then 5 x 6mins hard @65rpm.
Then 10 warm-down
Much better than last week... less of struggle. .powermeter still out of action, but back-calcing from the speed, they were about 280W and increasing.
Good session
Then 5 x 6mins hard @65rpm.
Then 10 warm-down
Much better than last week... less of struggle. .powermeter still out of action, but back-calcing from the speed, they were about 280W and increasing.
Good session
Monday Jan 26, 2009 #
Swimming (Lunchtime swim) 40:00 [3]
The usual... felt great today
Cycling (Strength session) 1:10:00 [3]
20mins warm-up, 20x1min hard @40-50rpm, 1 min easy, 10 min warm-down
Chain came off on the first one, detaching wire from powermeter, which I couldn't work out to get back on...
Otherwise ok..
Chain came off on the first one, detaching wire from powermeter, which I couldn't work out to get back on...
Otherwise ok..
Brick 8:00 [3]
Treadmill base has been cracking for a while, and it finally gave way after 8 mins. Not a great day on the training kit side of things.
Sunday Jan 25, 2009 #
Note
Meant to be the first of three swim technique sessions with Murray, but unfortunately a no show
Cycling (Easy cycle) 2:00:00 [3]
A bit of a funny one... didn't really get comfortable, wattage was fluctuating between 180 and 220. Low HR though
Brick (Brick Run) 30:00 [3]
20 mins of 30sec @ 11mph, 30 secs @ 5mph. 10mins warm-down.
Fun.
Fun.