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 » Wed Feb 03, 2016 9:59 pm

wed 5km on treadmill as part of research for a club coach.
does watermelon extract help?

today was a pacing practice. running with no info other than feel- 27 minutes! completely misjudged it and erred on the side of caution. supposed to be in the 22 minute ballpark...

good endurance swim today 2.8km
500 mixed warm up, no fly as not looking to stress myself.
5x400 accelerating set off 7:00 arr. 6:28, 6:27, 6:23, 6:16, 6:08. happy with the way that set ended up :) Put some intent in the last repeat without pushing near to any limits.
300 easy cool down
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

http://www.thesilverman.co.uk

Strava-https://www.strava.com/athletes/2077466
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Re: Silver's tri-ing. IM Swim target achieved, now the run..

Postby silver » Thu Feb 04, 2016 4:57 pm

just a swim today. really struggling trying not to do everything right now after being more or less out for a month...
2.4km
10x50 warm up, alt free, breast, back. leaving fly so I don't over stress. last free at 40.
400 drills, focusing on high elbow and good body position
100 fast 1:20, drills obviously worked. resolution not to hammer it obviously didn't...
5x200 accelerating 3:15,3:12,3:08,3:04, 2:56...
struggled on the first repeat after the fast 100 and yesterdays 400's, somehow it got easier.
400 mixed easy/warm down
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

http://www.thesilverman.co.uk

Strava-https://www.strava.com/athletes/2077466
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silver
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Re: Silver's tri-ing. IM Swim target achieved, now the run..

Postby silver » Sun Feb 07, 2016 6:05 pm

Friday swim sprints and run to/from pool.

2 miles to pool in just outside 16 mins, 2 miles back uphill took 30 seconds longer :)

spent an age in the pool, mainly chatting (resting, honest!)
500 mixed warm up
25's in 18
50's in 37
5x100 in 1:20 (last one 1:18) at least 5 minutes and 150 easy between efforts
leisurely warm down.

Saturday parkrun at Sherwood Pines, 5km 22:47. not bad on 3 hours sleep after a couple of pints of cider and half a bottle of whisky...

A friends very enjoyable birthday weekend in Sherwood Forest.
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

http://www.thesilverman.co.uk

Strava-https://www.strava.com/athletes/2077466
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silver
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Re: Silver's tri-ing. IM Swim target achieved, now the run..

Postby silver » Mon Feb 08, 2016 11:01 pm

11km run in 1 hour, steady. hr 160-5 mostly slap in the middle of my 'steady' range.
only the third time since mid December that I've gone further than 7ish. it's hard again :(

results from lactate test from the other week.

Image

swim 1500m, higher intensity than planned.
2x200 rev IM :) yay back to doing fly :)
100 fast 1:24
50 steady breast
100 back 1:52
50 steday breast
100 breast 1:51
50 gentle fly kick
100!!! fly 2:08... Yay! I did 100 fly without dying :) slowly, but I did it :)
100 IM 1:44
25 easy
3x25 fast arr. 17-8
300 easy
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

http://www.thesilverman.co.uk

Strava-https://www.strava.com/athletes/2077466
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silver
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Posts: 1073
Joined: Wed Apr 20, 2005 8:36 am
Location: Newcastle-under-Lyme, UK

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