Endurance training is exactly like turning a Styrofoam cup inside out. So long as you take it slowly you'll be able to do it. Try to rush things and - rip - you'll tear the cup. You are the cup. -GordoI had to smile this afternoon, I noticed the tan lines returning. It must mean that I must be out there in whatever sun has been about over the last 2 weeks. A good thing but a reminder to put that sunscreen on when I'm out there training.
This week was another focus on swimming. The 'forced' focus has allowed to find the love and appreciation for the pool once again. I have found that I have had real attitude shift towards improving my swimming performance. There is no other way to achieve this but to harden up, endure the hurt and push through the discomfort to achieve my goals. I know that there will be an improvement if the program and session are complete to what has been detailed.
The 5 commandments are being followed to the letter. After week 2 all sessions have been completed to some extent. Given the time a year I am very happy with this achievement.
Session Reflections:
Monday:
Monday morning was a bit of a sneaky wind trainer session. The weather at the moment is not really conducive for cycling. This was an hour session 20min @ a cadence of 90-95rpm and then 10min @ a cadence of 60rpm. A nice bit of strength work and conditioning of the legs on the bike, something in the bank for the cycle build.
PM Monday core and conditioning session for 45min which consisted of 15 x 50sec (with 10sec rest) exercises using the resistance tubes. The next 15min are working through 5 x 50sec (with 10sec rest) exercises repeating them 3 times = 15min. These include; prone hold, push ups, squat, bicycle crunches, and leg raises. Then for the last 15min I repeat the 1st resistance tube set again.
Tuesday:
Went to explore the hills on foot this morning. A solid run 1h6min/12km. Leg held up well fatigued a little toward the end of the run.
It was to the pool in the afternoon for a 3.5km strength set. It looked a Little like this:
- 3 x 300m pull 10 sec rest btwn 300’s breathing every 4 and changing sides each 50
- 10 x 25m front scull with pull/25m swim 5 sec res after each 50
- 200 build into fast last 50
- 15 x 100m pull/paddles 10 sec rest @ moderate pace
- 400m pull w/d
Wednesday:
Out on the bike for the morning session a solid 2h50m completing about 80k. The ride was with a number of the IM athletes from the squad and at times I found it hard work. There was a number of times, particularly off the end of long gradual hills I was finding it tough. But boys, it did tell me something to get my butt back on the bike more consistently. Thanks for that reminder.
The afternoon session was one back in the pool. This time round it was an endurance set that looked like this:
- 500m swim/500m pull/500m fins breathing every 3 strokes
- 5 x 100m swim 10 sec rest@ easy pace
- 5 x 100m pull 10 sec rest @ moderate pace
- 5 x 100m fins 10 sec rest @ hard pace
- 10 x 50m of 25m kick with fins/25m swim 10 rest btwn 50’s
Thursday:
Thursday was a double swim, plus there was a bit extra.
The 1st swim in the morning was 20 x 100m with 5 push ups and I then also decided to ride into the pool and back.
The pushups are coming along the fatigue in the arms didn't really kick in until about the 19th and 20th 100m. After the 5 pushups it's always so nice the jump back in the pool to allow the cool water to sooth the arms.
The second session was the strength set again from early on in the week. By this stage in the week the arms were fatigued but not beyond getting in a solid session and working through the fatigue and completing the 3.5km without too much hurt. It was this session that I decided to run to and from. Round trip was 12km. The run there was about 2pm and it was a hot and humid afternoon the run home was a little cooler. It was an easy run and was good to do a couple of multiple discipline sessions.
Friday:
Back in the pool in the morning for a speed set. This was a good session particularly on fatigued arms...a good test of where my swimming was at.
The session went like this:
- 25m one arm/25m swim/25m one arm 5 sec rest x 12
- 12 x 25m on 30 sec, with last 12.5m no breathing
- 8 x 25m on 30 sec every second one hard
- 6 x 50m 10 sec rest every third 50m is hard, others easy stroke count, 200m pull x 3
- 6 x 25m on 60 sec with dive start and hard effort
- 8 x 25m fingertip drag/25m swim
Friday afternoon was to be a core workout but due to New Years Eve arrangements it didn't happen. I had now planned it for Sunday afternoon.
Saturday:
Nothing in the morning, an opportunity for a sleep in.
In the afternoon it was meeting up with Rich and doing a solid 75min run from Sandgate out to the end of the bridge.
This was a very satisfying run, the goal with many of these types of run in average a pace between 5 and 5m30s pace. This was one run where this was achieved and that I was able to push the pace a little harder on the way home and the legs were still feeling relatively good.
Sunday:
In the morning it was out on the bike with Rich. 3h12min ride, approx. 85km. A solid ride with legs feeling the run the previous afternoon.
Afternoon session was 55min core session. It was the same workout as Monday's session. Then a good 15min stretch session
Weekly Stats:
Swim: 16km (5h25m)
Cycle: 185km (8hr20m)
Run: 38km (3hr29m)
Core: 1hr40min
Maintenance: 0hr15m
Total: 19hr 10min
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