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 » Thu Jul 16, 2015 8:20 pm

steady 2km swim
500m warm up (50ms each of free, back, breast)
800m core drills with fins
100 arr. 1:28 steady
400 pull steady ish with lifted stroke rate 6:10
200 cool down

heel OK after yesterdays run.
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 » Sat Jul 18, 2015 11:10 am

Friday
2.4 km swim
500 warm up, mixed
5x100 kickboard
5x200@3:30 alt free and pull, arr, 3:06,2:58,3:06:3:00,3:05
400 bits and pieces cool down

night run.
the wife has taken on a 24 hour relay so needed to test her new head torch.
7.5km in 50 minutes slow trot. off road. best section was in the woods after it was proper dark :)
more than I should have done, but don't feel too sore in the heel today.
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 Jul 22, 2015 3:55 pm

Monday
3km swim, mixed bag of speed based stuff.
10.6km run, 58 mins, new shoes and sore heel, but it's recovered now.
Tuesday
2.5km swim. Tired. Brutal warm up with fast guys,4x100 as 50m mixed/50m free.
10x100 off 1:45 arr, 1:25-30. Last one at 1:25. Happy enough with that.
Wednesday
3km
200m steady ish warm up
6x100 off 1:45 arr.1:26, partial draft from fast guy.
500 core drills
400 unknown drills. Paddles?
5x200 off 3:30, arr. 3:06-05-05-05-00
300 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 » Mon Jul 27, 2015 8:43 pm

thurs. nothing

fri. 2km early swim to clear hangover and head

sat. hours of juggling :)

sun. 3.5km swim incl. 10x200 off 3:30, alt swim and pull, arr. pull 3:08, accelerating swim 3:10>3:04

today

gym, all db except lat pull downs
wide overhead press, 3x12@10,10,12 (alternated sets with side crunches with a 16kg db)
squats 3x8 @32kg. hard today.
bench, 6x6, alt 20&24kg. still can't move 14 on the left. it was closer today though.
lat pull downs 3x14 @30,30,35. felt good to keep solid form with these for the most part...
12,16,20 lunges @14kgs
thought I'd done more but it was quite enough at the time. or i've forgotten...

swim 2.6km
500 warm up
500 mixed drills, zipper/fist/pull
12x25 @30secs arr. 20-21
2x5x100 off 1:40 for the most part, 1min break between sets. arr.1:31-35. 1:40 is too tight at the mo.
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 » Wed Jul 29, 2015 8:24 pm

tues
3.2km run to...
3.2km swim:
500 warm up
400 core drills
10x200 off 3:30 arr. 3:12>3:04(x4)<3:10>3:01(last)
Quite pleased despite drifting away from 3:04 after the 6th rep. Good to pull it back and hit the last rep well.
300 mixed cool down

3.2km run home (18+mins steady both ways.)

Wednesday, rush job of a swim, 5x100 arr. 1:26 when traffic allowed... 50 m cool down. In the water for 12 minutes...
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 Jul 31, 2015 6:08 pm

Thurs. 40 min run, 7.5km steady.
Foot good.
2.4km ish OW swim. Good to practice in a slight chop.

Today, too much driving a courtesy car, heel hurts :(
May get to coached session later. First time in a few weeks.
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 Aug 03, 2015 1:07 pm

Sun, 3.5 hour hike.

Today 4km swim
500 warm up
500 core drills.
10x25 fast, off 30, arr 20, 20 strokes. Kept the stroke count much better today.
25 sprint back, 21 secs. PB I think.
10x200 off 3:30, alt free and pull, slow medium. Arr. 3:08-15, last rep 3:05.
No intent today, quite nice to hold it steady and practice holding form.
700 mix of stuff including 25 sprint with fins arr inside 15 secs, PB breast sprint arr. 21 secs.

Just a case of swimming for long enough today to cover some distance, feeling a bit flat.
Heel not so hot after yesterday's drive and hike (and stilt walking on sat which always seems to aggravate it a touch.) hopefully ok to run tomorrow.
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 Aug 06, 2015 10:35 pm

tues
6.9km run, 37-8mins.

3.5km swim. no idea what session now.

wed

~2km swim,
600 backstroke drills and swim
500 breaststroke as above
400 butterfly drills
interspersed with 100m free (hit 1:21 with plenty of reserve :) new form bedding in well. )
2x50 IM arr 47&46. definitely good for reminding me what high intensity swimming feels like!

Thurs. Aquathlon day.

morning pool session.
more butterfly drills, actually managed 2 lengths of reasonably neat fly :)
some backstroke stuff
some breastroke
5x50 off 60secs accelerating 44>38, free.
200 steady free cool down

Later:

1 mile warm up jog <8mins

4:07 swim(300-40?m), minute-ish transition, 6:30 ish mile. And I was supposed to be taking it easy. Even though there was only 10 entrants I wasn't giving up my 3rd place if I could help it!
Came out of the water, 4th, 17 secs behind the first guy (who is fast) after a great draft from the 2 mermaid girls who DNF'd. One runner caught me at half way, another came close...

2 more laps of the lake afterwards, one fast, one slow.(also did escort duty for the junior event swim.) It was enough. knackered!

Nice buzz even from this tiny little event :) Can I class it as a first podium? or do you actually need a podium for that...
(just did the maths on my swim pace, somewhere between 1:23 and 1:13/100m...I like wetsuits and drafting :D )
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 » Sat Aug 08, 2015 1:05 pm

Friday
gentle stretch out swim, 2ish km
lots of backstroke and breastroke
a slow 600m free just to enjoy swimming (10:20)
2 hours walking

saturday

5km parkrun 24:59mins, ran with my wife aiming to get her a sub25 PB for her birthday. Job done :)

Heel is OK when I thought it might be bad.
Thursdays fast mile did me no favours, but it had to be a PB as overall time was 11:23, that leaves 7:16 for getting out of the wetsuit and doing the run, my previous mile PB is 6:35.
Shame I forgot to take my watch...
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 Aug 13, 2015 10:15 pm

Couple of days away sailing, excellent time had by all.

Visited a pool in Chatham that had a dedicated lanes swim...
Or an area the width of two lanes for everyone to do laps.
At least I got some sighting practice.
Did a few fairly random km of odds and sods. Managed to time a 1:23 at 80-90% effort.

Will run tomorrow am if the thunderstorms ease up...
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 Aug 20, 2015 9:50 am

Sat, half hour ish of sea swimming, good waves, enough to change the nature of the swim. Handy cross shore current meant I had the biggest eternal pool :) . It was in a channel just off the beach with the breakers outside on a shoal so it was completely safe too.

sun: couple of hours sailing a modern carbon fibre dinghy for the first time.
Good fun and a medium workout. Backed it up with an hour of slow run, 11.7km in 65ish minutes off road.
Saw plenty of egrets and curlews and the like.

Monday bit of gentle hiking, camping in a little coffin tent...
Tuesday more of the same.
Wednesday wet and miserable, went to visit friends in Dorset.

Today swim with above friend.
500 mixed warm up
Core drills.
10x100 off 2:30 (she was arriving 1:50-2:00) arr. 1:27(x5)-30-32-34-25-24
Cool down.

Good to see my speed holding up despite lack of regular swims. Really fell apart on the 6th rep though. Good job the rests were long :)
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 Aug 24, 2015 3:59 pm

Friday 3km swim, incl. 10x100 off 1:45, arr. 1:32-5. bad for my neck swimming in strange pools and constantly looking up...

Sat Brockenhurst parkrun. 5km PB 21:42. flatter course on grass. Aggravated my heel of course, but the recovery was much swifter. Got 1/2 way before my breathing started to show strain. Good signs for when I've got more miles in my legs. As the first half was much more comfortable and faster than the second, just endurance letting me down.

Today 3.2km swim
500 warm up alt free, back, breast in 50's
500 core drills
5x100 2xpaddles, 2xfists and 1xpull
12x25 off 30 arr.19-21
10x100 off 1:45arr. 1:28-32 (only 2 outside 1:30)
200 butterfly drills
200 cool down

time to go swim again...
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 Aug 26, 2015 2:08 pm

Tuesday swim
mostly breast and backstroke warm up
lots of butterfly drills...and then some more...
feels good until I take the fins off :)
2x200 breast and back
2x 50m IM
100 IM. Yay! I survived :) in 1:46 as well. It did feel a little like I was going to black out on the breast leg though...
cool down.

Absolutely flattened, surprisingly so. spent the rest of the day on the sofa wondering if I was coming down with something.

Today: not looking to do much...
500 mixed warm up.
backstroke drills, fists and paddles and pull< this feels so clunky and awkward!
some gentle stuff incl. core drills
5x100 IM on huge rests. a) I survived, my fly only fell apart a little bit once or twice :) b) arrived 1:48-52 at 70% effort.
So much better than yesterdays attempt!
long slow 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 Aug 27, 2015 11:29 pm

9mile run, 1:14
A little faster and further than intended or indeed sensible. Will I never learn?
Felt good though and I enjoyed it.

ow swim, 5 laps of speed work. Buoy to buoy. Approx 2km in 20 ish efforts.
Managed to draft one of the fast lads for a leg. Very happy about that since he swims ~4:10 for 400m.
I was working a lot harder than he was though...
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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