Silver's tri-ing. IM Swim target achieved, now the run...

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Re: Silver's tri-ing. IM Swim target achieved, now the run..

Postby silver » Mon May 04, 2015 5:00 pm

Sat, juggling convention.
Lots of dance style movement, lots of throwing stuff. Surprisingly little soreness on Sunday considering how little of this sort of thing I do these days.
Sunday chilled, just a walk back from a&e with my daughter after she bruised her hand in a hefty skiing crash.
Today 2.15km swim
500 warm up, alt free and back. (1:31-2 free)
4x100 kick board
20x20:20:20 (arr. 20 secs, <20 strokes, 20 rest.)
5x100 alt free and back, last breast, first fast 1:23.( med free 1:29)
250 mixed cool down
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver's tri-ing. IM Swim target achieved, now the run..

Postby silver » Tue May 05, 2015 3:14 pm

2.2km
5x100 warm up, 1:40, then 1:29-30.
200 front torpedo, fins
broke my noseclip, so that put out the rest of my position drills as well as backstroke and flip turns :(
did counting stuff instead. lots of.
200 one armed
3x100 arr. 1:28-9
300 cool down.

Nice steady set for my down week, pleased to hit sub 1:30 on all bar one 100's without working that hard :)

Club intervals.

Usual warm up.
1 mile TT, 6:38. , 400 splits: 1:35, 3:15(1:40), 4:59 (1:44), 6:38(1:39). I was really hoping for better, I put a lot into it.
10x 1min effort, 1 min jog.(4km total) Steadily built through these as I recovered, glad to have people near me to push me to the end or I might have bottled out of one at the end. Felt like an achievement finishing...

More miles needed. Many more miles.
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver's tri-ing. IM Swim target achieved, now the run..

Postby silver » Wed May 06, 2015 5:31 pm

sore heel :(
lots of stretching is helping.

gym
8 mins warm up on bike, keeping it above 200 watts and 90 rpm. sweat fest.
3x10 lat pull downs 30kg
6x5 squats 28kgs?
bench 2x3x5 16,18,20kgs. yay I could actually lift the 10's with my left :)
dead 2x3x5 40,44,48kg
3x10 lunges 12,14,16kgs
lat rows 3x5 both sides 26kg

2.4km swim
5x100 warm up 1:39>1:32
600 position drills (4x3x50 as front left, right, torpedo focused on balance and good core.)
5x200 @4:00 arr. 3:14,12,08,14,08. definitely holding form over 200 much better now than a month ago :)
300 mixed cool down
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver's tri-ing. IM Swim target achieved, now the run..

Postby silver » Thu May 07, 2015 4:02 pm

2.7ish swim
5x100 warm up, ~1:34
600 drills, incl 6-1-6 and 6-3-6 for a change and pull/catch fists drills.
5x100 @1:45 arr.1:33>1:30
20x25, 20:20:20. Still not nailing every length in under 20 strokes, but getting closer.
600ish kind of chilled, incl. 4x25 underwater, fins and 50m arr. 41 secs just because.
Just kept swimming.

Not doing OW tonight, water at 7ºC isn't overly appealing and I can live without getting a chill right now...
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver's tri-ing. IM Swim target achieved, now the run..

Postby silver » Fri May 08, 2015 12:48 pm

Blue funk :(
The UK electorate have passed the Tories the vaseline and are currently grabbing their collective ankles...

Went for a run to try and clear it. Living at the top of a long hill is bad news as far as warm ups go. By the time I'm hitting the bottom I'm going flat out, loving it, and then blowing up... But going 3:00/km feels so damn good! Even if it is very brief :(
There followed 45 minutes of plodding...
On the plus side, coming back up the hill I managed to accelerate all the way up and hit the top feeling fairly lively. I guess I was recovered from the warm up by then...
Forgot to press start on the watch, but approx 50minutes and 8-9km.

Feels like I'll be better trying to run 3 times a week, but shorter.

Evening club swim.
2.1x km
400 warm up, drill type stuff.(+80)
3x2x20m, scull start to pull out, dive to front torpedo kick.
400 arr. 6:00, moved up to second in line, noticeably harder work.(+40)
20x20m 15 sec rest. Near sprint.
4x100 @1:48, arr. 1:30 first two, second two: 1:42, arr. 1:25. Ouch!
200 pull(+40)
120 torpedo kick
80 backstroke

Coaches were good tonight, left breathing overreaching, causing minor scissor kick whilst sprinting. Also putting pressure on neck :(
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver's tri-ing. IM Swim target achieved, now the run..

Postby silver » Sun May 10, 2015 4:21 pm




...and this is what I get paid to do...
Last edited by silver on Sat May 23, 2015 2:56 pm, edited 2 times in total.
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver's tri-ing. IM Swim target achieved, now the run..

Postby silver » Wed May 13, 2015 2:32 pm

Mon run-gym-swim-run

3.2km stroll down the hill ~16 mins

Gym
6x5 squats 28>32 kg. No 18kg Dumbbells...
Got 8 reps of 20kg bench before my left side gave out, another 22 reps with 18kg.
6x5 dead 48>52 kg
6x5 lat rows 24>30kg
3x10 lunges 12>16kg
3x10 lat pull downs 25kg (form was shot at 30)

Somewhat destroyed after this.
1300m swim
5x100 warm up that felt like a cool down!
A bunch of drills
100 fast 1:27, just to check I still could...
Cool down.

Run 3.2km up the hill ~17 mins
Used really short strides at very high cadence to come home as that felt like the only way I was going to survive it.
Might have looked daft, but it worked :)

Tues. 2.8 km swim
Usual warm up and position drills
10x100 @2:00 arr. 1:34>28
700m of other strokes

Wed run-swim-run
Quicker rundown today, just outside 15 mins.
Swim 4.8km
10x400 attempted @7:00
Lost all speed after 4th rep, took extra min at 5, dropped to 7:30 after 6.
Also interrupted by cramp in 7 and had to swim through it again later...
Numbers: 6:32,28,32,26,38,38,42,42,38,35. Avg. ~1:39/100m
First 4 felt great, then the speed just went. Got a little flow back towards the end.
400 backstroke, don't think I've done that in one go before.
400 mixed just to push it to 3 miles.

Run home, quicker again, just outside 16 mins.

Easy day tomorrow, tough work day Friday filming for Yorkshire Tea...
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver's tri-ing. IM Swim target achieved, now the run..

Postby silver » Mon May 18, 2015 1:02 pm

Thursday:
Gentle swim, no idea what or how long or indeed whether I went at all and am just making this up to feel good!

Friday:
Brutal stilt walking set in the Yorkshire dales, can still feel it a little today.
Basically 2 hours on rough, sloping ground with stilts tied loosely together in a restrictive costume (couldn't see the ground I was walking over...) and 10 hours waiting around...TV life.
Best bit. We weren't even filmed in the end. Grrr.

Sat: Sat. Didn't do much at all, total rest day.

Sun: recovery day, gently active, with less ouching with every move :)

Monday: Swim, 2.6km

warm up 5x100, 3 free, 1:43-36-32, back, breast
700 body position drills
10x50 @60secs, arr.40-43, mostly 40-41 :)
200 counting drills
4x25 sprint with fins arr. 16.x
4x25 sprint without arr 18
2x50 sprint arr, 37-38
100 easy
100 fast 1:23, happy with this as an 8/10 effort.
200 cool down.

Happy with that swim, especially considering how flat I was this morning!

Also had a pretty cool coaching success with a chap at the pool, I've suggested stuff to him before over the last few months and today he listened well, got himself together and made a big jump forward and swam 1:28/100. I can see he's got another 10 seconds easy improvements on top of that too. Not bad considering a few months back he was swimming ~2:00/100
My philosophy is that if I help people swim faster there are less slow people to get in my way. (And the more fast people in a lane, the less likely slow people are to jump in :) )
This is all going to backfire horribly when they get faster than me!
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver's tri-ing. IM Swim target achieved, now the run..

Postby silver » Tue May 19, 2015 12:50 pm

Swim 4.8km, 1hr30.
10x400 @7:00(6)@7:30(3),@7:00
6:40,6:36,6:42,3x6:40,6:50,6:50,6:28,6:16
45 sec rest bonus 200 arr 3:04
600 mixed easy

Bit of mixed feelings about the 10x400. Lost all my intent/attack and settled into a slow swim that got slower. My head was completely gone, couldn't calculate paces and struggled with basic length counting...
Managed not to try and force it, recovered, and swam the last two repeats with some gusto.
Couldn't figure out that I'd finished and set off again, as I did so I realized I'd swum for ~1hr 10 therefore had done 10. Carried on for a fast 200 anyway, because I felt OK. Definitely could have worked harder earlier in the set.

Note to self. Commit. Have confidence.
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver's tri-ing. IM Swim target achieved, now the run..

Postby silver » Wed May 20, 2015 3:28 pm

Last nights club run was a mistake :(
Heel pain is really bad now. Sprinting is not for me yet.
Solid warm up
12x200 @~2:00 arr. 40-44
Cool down

Today's swim, after a lousy morning feeling dead, 2.2 km
5x100, free, back, free, breast, free. 1:32,28,28 free.
2x4x50 as paddles, fists, doggy paddle, pull
400 core and position drills, really focused on core and can feel it now :) obviously good!
10x25 @30 secs arr. 20, 20 strokes.
100 back
Sprints, 50 with fins 35, without 38. 25's arr 17-18
100 back
Fast 100, 1:21 :D
100 back
Cool down.

Definitely feeling better for the swim but it would be nice if my foot stopped hurting.
Running is a silly game :)
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver's tri-ing. IM Swim target achieved, now the run..

Postby silver » Thu May 21, 2015 6:43 pm

swim 2.7km
5x100 progressive acceleration warm up, 1:32>1:28
300 front torpedo, core workout
200 side drills
400 catch drills
4x50 count+time 79-86
100 back
5x100 @2:00 arr. 1:28, consistent, but having to push too hard.
100 back
4x25 underwater
300 mixed cool down

Definitely needing an analysis session soon!
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver's tri-ing. IM Swim target achieved, now the run..

Postby silver » Fri May 22, 2015 3:35 pm

about time for a new PB :)

Steady swim planned. hah!

5x100 @2:00 arr. 1:28. hmmm, not so much a warm up as just hammering it from the off.
200 easy mixed
4x50 IM, these really make me work!
100 back
5x200 @3:45-4:00 arr. 3:12>3:06
200 fast arr 2:54 PB! Was looking to go sub 3:00, was pleasantly surprised to see by how much!
200 easy mixed.

Definitely on an upswing with my speed/intent this week :)
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver's tri-ing. IM Swim target achieved, now the run..

Postby silver » Sun May 24, 2015 4:07 pm

slack day yesterday, managed a sum total of sweet Eff Ay.

Today I got out for a 9.6km run, best I've felt for months whilst running, got a good rhythm going and really felt some improvements :) 48 minutes, door to door as 5km in ~22:30, 2:30 walk then easy back. Kept good pace coming up the hill home. (70m rise over a km in 5:16)

20 minutes of aggressive bouldering at the local wall was a decent strength workout for me followed by a 750m swim.
6x100 as free, back, breast, free, breast, back. free 1:32, back and breast ~1:57
6x25 stroke counting, 18>14.
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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