Back At the Club

I finally managed the courage to train at the triathlon club again.

All went well. Speed was still there bit it dipped off fairly significantly as the set progressed. No surprise there – the main surprise was that I swam as well as I did. Keep at it an the progress will come.

Saturday…

I had a bit of a surprise on Monday. I went swimming with the club and because all indications to date suggest that my form is way off I decided to hang to the back of the lane. We started with the warm up and I felt good. Continued to the first of two sets of [300 Easy + 10×50 Hard + 200 Easy + 8×50 Hard] All 50s were 40 seconds and the Easy sets were at 1:35/100… this is not the form I expected to have. Assured that I would crumble on the second set I marched on only to find that I was still holding 40 seconds/50m. I have no idea where that form came from but it makes me feel a little happier about the upcoming race this weekend.

Which leads me to the course recon that I attempted on Saturday. I pretty much headed blindly out to Hellasgården to try the course. Upon hitting the trail the first turn I took was the wrong one and I ended up doing the first section of the course in reverse. I then proceeded to the second part of the course only to take an early left hand turn too early. All in all I’d say I covered 70% of the course – half of that in reverse. It mixes very high speed sections with very technical sections. The winner is expected to take 2:30 so I’ll aim for sub 3… It’s just for fun but I want to put a good time in anyhow.

Bike, Bike, Swim

Twice on the MTB and a late evening swim were on today’s list.

MTB was ok but I lost my nerve and didn’t attempt the drops.
Swam in the cold waters of Brunnsviken for just 1700m. Not bad but not going to help with preparation for the Aquathlon.

Let’s see what I can get done next week.

Injured No More…

…I think.

I have done my third run in five days and today I felt great. Absolutely no sensation in the left foot at all and my running is approaching an acceptable level.
This morning’s run was a hot 11km at a pretty much constant 4:35/km and it showed me that I have fitness in the bag from earlier this year.

Trainingpeaks has many metrics that show me progress:
NGP for one – it calculates a normalized pace, the pace that you would have ran on a flat course.
IF,EF & TSS are also great.
However, when I am just developing base fitness, the best marker are the Peak Distance Metrics during a steady run.
See beolow, the metrics from this morning”s run:
Peak3The run had no surges – just running. See the difference between peek 10km and peek 5km: 8 seconds/km. That’s a good fitness marker.
Now if we compare it with my last run before I finally admitted I was injured:
Peek1Three seconds per kilometer between peek 5km and peek 10km.

Until I get ‘fit’, that’s the metric I’ll be tracking. When this normalizes over 5km and 10km, I’ll then start to add interval work.

#####

I’ve just come back from my first open water swim of 2014. Just a short one (about 1800m) but I threw in some hard efforts – the last 300m was at Olympic Tri pace. My foot is in pretty good shape still, despite 33km of running in the last 5 days. I can still feel a pressure point when I massage with a tennis ball but after about 1-2 minutes of massage there is no pain at all. I wonder what the problem was/is?

If things continue as they are I could manage to get a good week training done. Preliminary plan is:

Run tomorrow.
Swim + MTB Saturday
Long Run Sunday

Of course, that could and probably will change.

Three for Three

Nearly skipped the swim today for no other reason than I was none too motivated. I sat in the car outside the gym reading the web on my phone – probably trying to make myself run short on time and give myself an excuse for not swimming. I snapped myself out of that and got a swim done:

200 w/u
100 – 1:28
200 – 3:02
300 – 4:35
400 – 6:08
400 – 6:07
300 – 4:36
200 – 3:00
100 – 1:25

Not too bad at all. Next week I’ll start to add in longer sets and mix in the running. It’s coming together nicely.

Monday Tuesday

On track with my goal for the week: Swim every day,

Yesterday I did 600-500…100
Today I did 100-200…600

I wanted to see what the difference would be if I reversed the set from yesterday.
(Yesterday-Today)
9:16-9:00
7:49-7:38
6:18-6:04
4:39-4:32
3:07-3:00
1:28-1:26
Despite being tired from yesterday I was MUCH faster for each set.
Good news.

Where ‘we At?

Week 6[31/3->6/4]:Long Run(19km), Shorter Faster Run, Long Run (20km)
Week 5[7/4->13/4]:Long Run(20km), Long Run (22km) [Not planned but done: Fartlek 11,8km, Mod-Hard 11,3km, Mod-Hard 11,3km]
Week 4[14/4->20/4]:Track, Long Run (20km), Threshold Run [Not planned but done: 11km Fartlek – MTB Crash]
Week 3[21/4->13/27]:Track, Long Run (24km), Threshold Run [11.24 Mod-Hard Run, 3,8km E, ]
Week 2[28/4->4/5]:Track, Long Run (21km), Threshold Run
Week 1[5/5->10]:Track, Easy Run, Race

All in all, not good at all.
Decision to be made: Race or no Race?

Good points: Swimming is gong pretty well.

Story…

Week 6[31/3->6/4]:Long Run(19km), Shorter Faster Run, Long Run (20km)
Week 5[7/4->13/4]:Long Run(20km), Long Run (22km) [Not planned but done: Fartlek 11,8km, Mod-Hard 11,3km, Mod-Hard 11,3km]
Week 4[14/4->20/4]:Track, Long Run (20km), Threshold Run
Week 3[21/4->13/27]:Track, Long Run (24km), Threshold Run
Week 2[28/4->4/5]:Track, Long Run (21km), Threshold Run
Week 1[5/5->10]:Track, Easy Run, Race

Got to get my swimming back on track.
Try to swim as much as possible: Monday, Tuesday & Thursday are planned this week.
Run 11km off-road until there is absolutely no pain in right knee. Goal: Tuesday, Thursday, Friday & Sunday.
Also keep on rowing and get out on the MTB…

Rest-Run-Swim-Wrecked

I in some way repeated Tuesday’s training formula… with a little difference. I nearly collapsed after the run. I can only assume that I haven’t recovered from Tuesday’s double day and that hit me hard.

It was a treadmill run –  haven’t been on the treadmill in a while – but I doubt this was the cause of the discomfort. The run was a planned 42min test @ 14km/h @ 1 degree elevation; a run that would normally require some hard efforts to alleviate the boredom. Yesterday however I never got going. After 5 minutes I was feeling bad and waiting for the legs to warm up – 10 minutes into the run I felt dreadful so decided to stretch the legs with a minute @ 17km/h (3:31/km) and a minute at 12km/h to recover to be back at 14km/h with 30 minutes remaining. Legs successfully stretched and now I’m thinking of quitting the workout. I somehow managed to struggle through and finish with the last 2.5 minutes @ 16km/h (3:45/km). All metrics were WAY off what they should be for that workout. RPE, HR, sensation in legs – all at almost race level. I actually examined the treadmill to see if it was on a slope or had something wrong with it. Found nothing. Some would say that it was now time to rest. Well that didn’t happen. I was swimming with the club four hours later and cruising pretty well: Hitting the (LCM) 200s  in 3:03 and the 100s all in under 1:30. Did a hard last 200 and came in at 2:59.

Today I had planned to row 10km. I scrapped that, will rest today and try to put a good run in tomorrow and a bike session on Sunday.

 

Run-Swim-Rest

It’s been a good few days – I trained every day from Saturday to Tuesday; The latter being a double day. Yesterday was also a double difficult set day. A 17km run (150 av. HR @ 4:39/km) and a bloody difficult swim set in the evening – main set was 40 x 50m starting on 0:50.

I sit here tired. Ready for a rest and ready to build on these last few good days.