The weekly training wrap...29/06 - 05/07

Readers,

A change to our regular scheduled programming...rather than posting the specifics of each & every S/B/R workout, from here on in I'll be summarise the week's training in a single post.

Reasons for doing so include a) being way too busy to post daily, then finding time to catch up once behind; b) talking daily about my endeavours is selfishly chewing through our monthly broadband allocation; and c) it's just getting plain old boring for you, the reader :)

If you are interested in what I did last week, read on:

Swim - 10,519m total (W, Th, F)...the pool was closed early in the week for refurbishment of the complex so I couldn't get my usual 5 sessions in this week. It's gone from YMCA to CLM management so it'll be interesting to see what becomes of the squad & coach I was intending to join in the summer. Another week where I didn't feel all that flash but times were solid & consistent mid-week, then energy & motivation tailed off on the Friday speed session. That's 3 or 4 weeks in a row now so I'll have to look at mixing things up to ensure at least one quality session with a decent main set at VO2max.

Bike - 6hrs, 33mins (M, W, Sa, Su)...one of my bigger volume weeks on the bike of late (gees, where has my motivation gone...this would've been a recovery week last year!). Firmly in maintenance mode with this discipline...just going through the motions. Decent Saturday "long" ride though...nice route from St Heliers to the Hunuas via Howick/Botany & Clevedon (3hrs).

Run - 3hrs, 23mins (M, Tu, W, Th, Sa, Su)...whilst still taking it relatively easily I'm happy to be getting my frequency up into the 5-6 runs per week range. I firmly believe it's frequency & consistency, rather than volume & intensity, that triggers the stimulus for improvement in a relatively new runner. The best I felt on my feet were the months prior to my first marathon build in spring '07 where I was running around 5 days a week, many weeks with split long runs (2-a-days)...trying to replicate that program here and take it slightly further. It does come at a cost though and whilst I'm doing about 80% of my time on soft surfaces (trail, grass, gravel, sand) the knees & ankles are taking a bit of a battering.

Core - 1hr (Tu, Su)...got a bit lazy during the week, skipped a routine session and ended up playing catch-up Sunday evening with a 40min Pilates workout with Alex. It was pretty cool...it highlighted a few balance & stability issues I need to address so overall a worthwhile experience.

Next week - rest! Yep, I'm taking the week off. My skin is terrible from all the chlorine, my legs & feet are aching and struggling to recover, and the mind just battles the body to get out the door in the wind & rain, so I'm taking my first week off in 4 months. It's odd that I don't feel a moment's remorse or guilt...is this a sign of complacency due last seasons results, or a case of a maturing athlete knowing when enough's enough?

Todays session(s)

Easy to moderate undulating run...50 mins (p.m.)

Undulating run at easy to moderate effort. Ave HR 161, 3:20 Z1, 29:58 Z2, 16:42 Z3 with max HR 174 and 220m climbing. Another pretty sharp session, similar to last Sunday's run...easy to moderate effort without holding back too much on the hills. Off-road and very wet & muddy so couldn't really open up too much...again all short fast stride, soft landing, minimal contact. Very

Todays session(s)

Easy steady-state ride...177.5 mins (a.m.)

Easy steady-state ride over half flat half undulating terrain. Ave HR 144, 51:58 Z1, 1:47:37 Z2, 17:57 Z3 with max HR 165 and 640m climbing. Good textbook long ride...two nice mix of terrain, some long flats, some short steep hills, no long climbs. Very steady effort & pace throughout, even split...let the HR go a little on some climbs but nothing too hard. Started to get unusually hungry a few hours in so stopped for a red bull & picnic bar to top up energy stores...otherwise sipped water throughout. Straight off the bike into short brick run...

Easy brick run...10 mins (a.m.)

Easy brick run over undulating terrain. Ave HR 154, 1:10 Z1, 8:43 Z2, 0:07 Z3 with max HR 167 and 35m climbing. Just a short scoot around the block to keep the running frequency up. Legs pretty tired by now...I think the weekly "long run & bike sessions in the 18hrs preceding were a bit much. Just tried to hold a fast turnover with good form.

Todays session(s)

Swim w/VO2max intervals...2400m (a.m.)

W/U (800) incl 12x67 easy alternating free, back, breast (10RI). Hypoxic set (400) incl 12x33 underwater (w/fins)...holding breath for increasing kicks each length...very sluggish (30RI). Main interval set (1000) incl 18x33 all out on 1:00 alternating 2 laps free / 1 lap fly, then 3x133 w/paddles alternating easy/hard laps. C/D (200) incl 6x33) choice. Very sluggish session today...lost all energy & motivation early so cut it well short.

Easy steady-state run...55 mins (p.m.)

Easy steady-state run over half flat half undulating terrain. Ave HR 154, 8:30 Z1, 43:52 Z2, 2:38 Z3 with max HR 171 and 90m climbing. Nice sharp "long run" (still building)...started & finished on a big hill but otherwise flat...even mix of footpath, soft grass & firm sand. Good recovery from this morning fizzer of a swim...felt sharp, qucik stride, light on the feet. Some good runs so far this week.

Todays session(s)

Swim w/kick, drills & aerobic intervals...3000m (a.m.)

W/U (600) incl continuous easy free, breast, back alternating each 67. Kick set (600) incl 3x200 free, back, side alternating (10RI). Drill set (600) incl 3x200 alternating drill/pull per lap...one-arm, zipper, fist on each rep (10RI). Interval set (1000) incl 15x67 on 1:10...all aerobic, all at or just under 1:00. C/D (200) incl easy long gliding back, breast, free alternating each lap (10RI). Nice easy recovery swim...nothing hard, did the job.

Undulating ride w/mod-hard hills & drills...78 mins (p.m.)

Undulating ride with all hills at mod-hard effort and 15mins drills. Ave HR 136, 43:16 Z1, 25:16 Z2, 8:28 Z3, 1:00 Z4 with max HR 170 and 365m climbing. Sluggish and unmotivated. Just for something different rode every hill out of the saddle grinding bigger gears than usual...really took it out of the legs and depleted the enrgy stores pretty quickly. 15mins single-leg drills towards the end. Straight into a short brick run...

Easy undulating brick run...14.5 mins (p.m.)

Easy brick run over undulating terrain. Ave HR 149, 6:06 Z1, 8:45 Z2, 0:03 Z3 with max HR 167 and 35m climbing. Nice sharp run off the bike...legs felt surprisingly good considering the ride was awful. Nice & light on the feet, short fast stride...all pretty easy with a short spike into Z3 on one small hill

Todays session

Swim w/threshold intervals & paddles...3800m (a.m.)

W/U (1067) incl 8x133 S.K.I.P (10RI). Main interval set (2400) incl 6x200 threshold on 3:05 (held 2:55 throughout), then 6x200 threshold w/paddles on 2:55 (held 2:45 mostly, some 2:50ish). C/D (333) incl 10x33 easy choice. Felt sluggish & out of sync today but the clock didn't lie...good pace, consistent times...satisfying session.

Todays session

Swim w/kick & medley...3800m (a.m.)

W/U (1000) incl 2x167, 2x133, 2x100, 2x67, 2x33 all continuous alternating free/back. Kick set (800) incl 4x100 mixed kick...repeat. Medley set (1600) incl 12x67 hard medley strokes (67 fly, 67 back, etc) with 20RI, then 1x133IM, 1x267IM, 1x400IM all easy with 20ish RI. C/D (400) incl 6x67 easy back, breast free. Good routine medley session...

Todays session(s)

Swim w/threshold intervals & paddles...4333m (a.m.)

W/U (1067) incl 8x133 S.K.I.P (10RI). Main interval set (3067) incl big ladder all at threshold pace of 100, 200, 300, 400, 500, 67 easy rec back then same w/paddles reversed (500-100, 67 rec back)...long rest intervals of 30+ secs. C/D (200) incl 3x67 easy choice. Solid session. Felt pretty easy but held very good consistent times. Well under 1:30 pace for the first half, then finished just holding intended 1:25's w/paddles. Good stuff...

Easy flat run w/drills...39 mins (p.m.)

Easy flat run with 10mins drills. Ave HR 145, 17:33 Z1, 12:27 Z2 with max HR 162. Nice flat jog around a grass field...10mins easy either side of 10mins strides & drills. 6x30 reps strides with walk-off on the minute...intended to do 10 but felt like I was overdoing it a bit so finished with 4x30reps drills. Nothing too strenuous, felt pretty sharp.

Todays session(s)

Easy to moderate undulating run...45.5 mins (p.m.)

Undulating run at easy to moderate effort. Ave HR 163, 1:31 Z1, 24:49 Z2, 18:10 Z3, 1:00 Z4 with max HR 177 and 180m climbing. Sharp session...not a true tempo run as terrain made that difficult (off road) but high Z2 effort without holding back too much on the hills. Focused on form throughout...short fast stride, soft landing, minimal contact. Good energy, pushed right through to the end. Straight onto the bike...

Easy flat recovery spin...60 mins (p.m.)

Easy recovery spin over flat terrain. Ave HR 138, 32:55 Z1, 26:58 Z2, 0:08 Z3 with max HR 156 and 230m climbing. Just rolled along spinning nice & easy...kept effort capped but lost concentration for a few secs on one steep short climb. All small chainring so fast cadence throughout...ave likely high 90s. Routine spin...good end to the week.

Todays session(s)

Easy steady-state ride w/mod hills...158 mins (a.m.)

Easy steady-state ride with moderate effort on selected hills. Ave HR 143, 54:35 Z1, 1:27:03 Z2, 16:35 Z3 with max HR 164 and 810m climbing. Nice sharp medium length ride...felt focussed, good energy throughout, good mix of terrain. Quite windy and seemed to be riding into a constant headwind so pretty tough going at times. Good textbook weekend ride...

Easy brick run...8 mins (p.m.)

Easy brick run over undulating terrain. Ave HR 156, 1:07 Z1, 5:55 Z2, 0:58 Z3 with max HR 167 and 25m climbing. Just a short run off the bike, legs were pretty dead so kinda sloppy for the most part...form did pick up towards the end. HR spiked pretty quickly so slowed it right down...

Todays session

Swim w/drills & VO2max intervals...3000m (a.m.)

W/U (800) incl 6x133 pull, kick (w/fins) & IM. Drill set (600) incl 3x200 alternating free drill & pull on each lap per 200 rep...one-arm, zipper, fist (10RI). Main interval set (1133) incl 6x33 all out on 1:00 (held 22-24ish secs), 1x67 easy rec back, 5x67 all out on 2:00 (held 48-50ish), 1x67 easy rec back, 4x100 all out on 2:30 (1:18, 1:18, then capitulated...arms & shoulders toasted). C/D (467) incl 3x133 easy, 1x67 easy back. Started the session feeling very sharp, good energy, holding consistent sprint times for the short stuff...then halfway through the 100s just fell apart, lost motivation, cut the workout way short. Big disappointed in myself at the time but putting it in perspective 2 months a go a 3k Friday swim with 1k+ at VO2max would've been a top effort so all not lost :)

Todays session(s)

Swim w/aerobic intervals...1800m (a.m.)

Easy swim at aerobic pace. Intended to be a nice easy recovery swim anyway but forgot my goggles so swam in a borrowed pair and cut it really short. Just 3x600 easy...nice & long & effortless, focus on perfect strokes.

Undulating ride w/mod hills & drills...87 mins (p.m.)

Easy undulating ride with all hills at mederate effort. Ave HR 139, 40:46 Z1, 31:39 Z2, 14:51 Z3 with max HR 165 and 555m climbing. Felt like ages since I'd been on the bike...a bit sluggish & lethargic but pushed hard enough to achieve the session objectives. Still trying to get comfy riding hands-free so finished with 10mins of that (hence low HR & too much Z1). Pretty good session, straight onto the run...

Easy brick run...8 mins (p.m.)

Easy short brick run over undulating terrain. Ave HR 145, 4:45 Z1, 3:15 Z2 with max HR 160 and 25m climbing. Just a quick lap around the block to keep the run frequency going (trying to run at least 5xweek)...legs felt pretty fresh but easy effort and very short. Very very cold by now so HR low, extremeties frozen :(