Silver polishing activities. A long way to Ironman.

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Re: Silver polishing activities. A long way to Ironman.

Postby silver » Fri Jul 18, 2014 9:48 pm

Yesterdays OW swim 4 laps, ~1800m fast intervals between the buoys. I even, shock! did a lap without my wetsuit! (was tempted to lose the trunks too whilst I was out in the middle on my own. (I really didn't need to share that!)

Today gym session #3.
pretty much the same as #1, but it was a different sort of hard.
Also added in core stuff as I obviously hadn't overdone it on Wednesday.
Oddly it cured the lingering DOMS . Who knows what I'll feel like in the morning?

1.7km swim.
4x50, arr. 42-4 secs
3x100 pull@2:00 arr.1:32
5x200@3:40 med easy, arr. 3x3:20 swim, 2x3:12 pull
200m very easy cool down and poolside stretch.

As well as cycling to the gym I got an hour on the tandem.
Just got it fixed up 'nearly' perfect. It was a bit of a mare on the TdF day.
Just need a rear derailleur cabable of coping with a wider range of sprockets. It's got something huge like a 34 on the back...
The chains have all been petrol cleaned so the gears now function properly for the first time since we were given it.

Week 1 of no running survived!
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 polishing activities. A long way to Ironman.

Postby silver » Sat Jul 19, 2014 1:47 pm

1 hour rollers this morning. It was absolutely pouring with rain and I've feels like I've spent all week doing bike maintenance of one form or another.
I wasn't in the mood for dealing with a wet bike!

20 minutes faffing and setting up.
30 minute steady effort, just to see where I am.
2min hard effort.
8 mins cool down.

Of course, the irony is, that I finished up exactly as wet as if I'd ridden outdoors.
But my bike is still clean :) (I've learned to cover the front end with a towel, over winter the headset and brake cables had rotted. And as to the thick layer of salt in the BB? How did that get there! Yuck.)
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 polishing activities. A long way to Ironman.

Postby silver » Sun Jul 20, 2014 12:24 pm

30 mile hilly ride, 865m climbing, 2hrs30.
Nice steady ride.
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 polishing activities. A long way to Ironman.

Postby silver » Mon Jul 21, 2014 9:39 pm

1 hour coached swim ~1.8km

We're in a new pool, it's 20m and small...
Good job only 6 people turned up!

warm up with drills
6x20m first 3 sprint half way and coast, second 3 coast halfway and sprint in
200m TT, 2:57
Then using that as base, we had to pace arrivals at +20,+16,+12,+8,+4,+0 for an accelerating set. Nominally 20 sec rest, but HA! No. More like a minute...
Managed, 3:10,3:14,3:10,3:04,2:50!,2:58.
Spot the repeat where I got the most flip turns (and my form clicked into place :) ) 20m pools are quite a lot faster then...
gentle finny 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 polishing activities. A long way to Ironman.

Postby silver » Wed Jul 23, 2014 10:12 pm

tues: 3 hours mountainbiking with my daughter, teaching her basic bike handling.
So proud, she worked very hard and didn't bail on any of the hills :)
Image

wed: half hour bike sprint back to the car after we caught a lift on a friends narrowboat (1.8m wide canal barge, hence narrow boat) for a few hours. Was really lovely to catch up, help on the locks and generally gently cook in the late faternoon sun :)
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 polishing activities. A long way to Ironman.

Postby silver » Fri Jul 25, 2014 9:26 am

Thursday, OW swim, 5 laps, course felt longer, so I'll guess at 2.25km
Got some nice rhythm going and, shock horror, I actually kicked for a whole lap. Really felt it keeping the body position 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 polishing activities. A long way to Ironman.

Postby silver » Mon Jul 28, 2014 2:56 pm

Friday: legs and 1800m swim, too long ago to remember details.

Saturday: couple of hours slow ride on the bikes with family, Polly's new road bike got its first ride (picked her up a battered Boardman Team with Ultegra kit for £260 :) It needed a new chain and a serious clean, but other than that, it is fantastic. So light! ~8kgs)
Then a jump in a lake and ~500m swim. Gorgeous after a hot day on the bike.

Sunday: 30mile ride with 1000m+ of climbing. Similar route to last week. Really enjoyable, it's amazing how much of a difference a week of bike riding has made.

today: gym and swim

8mins rowing machine
bench; felt better today, 10x27.5, 2x10x32.5
lat rows; I just kept adding weight from 10x35kgs, ended up at 10x60kg
assisted pull ups, 2x10@-35 &-30, 2x6@-25kgs
core: ab and side crunches and back extensions
+a bunch of associated stuff
5min x-trainer thing cooldown.

swim 1250m
4x 50 just looking at keeping good form. 48-49secs@1:00
4x50m kickboard
4x50m swim focused on kick @1:00
2x25m breastroke fast, arr. 25&24secs PB!
4x50m alternating pull buoy and kicked. steady with good form
100m good form with pull buoy, steady, 1:34
300m mixed pootle cool down.

I'm finding the gym sessions are absolutely killing my swim endurance, but I figure working on good form after a hard workout will give me a better chance of keeping good form for longer when I'm fresh, and I'm quite happy that my OW sessions cover my long set needs :)
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 polishing activities. A long way to Ironman.

Postby silver » Tue Jul 29, 2014 4:19 pm

2.4km swim
500m 8:18
5x100 @2:00arr. 1:32>1:36. last two definitely slower.
8x25m one armed
8x25m push and glide, kick then swim holding body position.
4x200m @4:00, arr 3:26, 3:28, 3:16, pull buoy; 3:00 :) (Last repeat was negative split, 1:32+1:28)
200m easy mixed.

Felt like hard work today. I did have moments that felt really good 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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Re: Silver polishing activities. A long way to Ironman.

Postby silver » Fri Aug 01, 2014 4:13 pm

wednesday 1hr20 riding.
checked out a friends bike course for his sprint tri on sat.
some good climbing :)

thursday, OW swimming, arrived late, 40 mins, 5 laps~2km felt good, hit it hard and went quick. Probably!
today, legs day in gym, squat: 2x10x30kg+2x5x30kg
swim 1600m
5x100, arr. 1:32-4 x3, pull arr.1:30 x2
4x50m kickboard
8x25 push and glide>good form
4x50m good form, arr. 46,42,44,44
4x50m alternating back and breast arr. ~0:54-0:57
2x100 easy good form cool down (arr.1:38-40)
+100m of forgotten stuff...
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 polishing activities. A long way to Ironman.

Postby silver » Tue Aug 05, 2014 11:28 pm

A few days off. A spasming back made sure of that :(

2.2km swim today.
20x25 push and glides keeping the legs up
6x50 good form arr. 44secs
2x100 good form medium arr. 1:30 and 1:32.
4x50 kickboard
more push and glide
some 100's with pull buoy arr. 1:27-8
200m easy cool down

Felt like hard work and very slow to build the yardage. But a 1:30 100 is still fast for me so I should expect to work for that!
The push and glides are really improving my body position. Now I have to work out what is being neglected instead...
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 polishing activities. A long way to Ironman.

Postby silver » Wed Aug 06, 2014 5:09 pm

15 minutes of running. BAD plan. heels really feel bruised now :(
I was in my newest shoes. Next time I'm running in some safe shoes in case these are the culprit.

hour of gym.
bench 5x32.5
2x10x27.5
10x32.5
3x10 assisted pull ups, decreasing assist, 35,30,25kgs
lat row machine 3x10, 40,50,60kgs
lat pull downs 3x10, 35,40,45kgs
chest press 3x10, 25,27.5,30kgs
delt raises, 3x10 10,12.5,12.5
shoulder press 3x10, 10,12.5, 15. This really hurts :( (but I'm already stronger, first week was 3x10x10kgs and then only just.)
3x10 assisted dips. (25kg assist.)

1.7km swim
20x25 push and glide> good form
5x100@2:00, 1:36-34 ( 1:32-4 with pull buoy)
500 8:45.
200 mixed cool down.

Came out of the water feeling like I'd swum 3.5km...

(Got some awesome courgette(zuchini) from the allotment :) )
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 polishing activities. A long way to Ironman.

Postby silver » Thu Aug 07, 2014 9:11 pm

Todays DOMS didn't slow me down for todays club duathlon sprint too much.
After a warm up mile run and a ~450m lap swim/recce I felt pretty good. (good job I did the recce, the sides of the lap were very different proportions today and one of the new buoys near invisible!)
I'd been uncertain how my foot was going to hold up to a run, but it was OK during the race...

Good swim, I set off 5m to the side of the main bunch of sprint-and-faders meaning I had an extra metre or so to swim. Maybe. And no washing machine.
First buoy I rounded in about 9th (of 22), I was never going to catch the first 4 since they're the 15-17yr olds who can really swim...The others however, were right in my sights :)
By the second buoy I'd passed a couple and turned the buoy right on the heels of another.
By the last buoy I was in what is becoming my usual place of best of the rest and entering an empty transition. Yup, the kids had cleared off completely...
Nice clean transition, and off for the run.
Last race I fought the light headedness and slowed the pace, today I went with it and ran relaxed, but with my chest heaving like a bellows in an overworked forge.
I was completely out of it with my eyes half closed. It was the only way to stay relaxed.
Took the guy behind me most of the mile to catch up, it was a death by inches, I could hear him all the way.
I still count this as an achievement, and better still, I was only overtaken by one other, and that in the final sprint. (Not that I had nay sprint in me!)
An overall 7th, I think. Times haven't come in yet, but I ran faster. Quite a lot faster. Out of my skin in fact :)
The gym work has paid off already, I could feel my glutes kicking in more and felt like I actually put up a bit of a fight in the run which is a first.
However, my foot is now throbbing quite a lot. I think it's time I went to see someone about it :(

It's the 3rd of a series of 4 events, there's an easy rivalry between me and the fastest lady, the score is 2-1 to her (due to a bad swim for her last time) and I'm getting closer.
I've a month to gain about 10 seconds on her...15 would have given me the best-of-the-rest 5th place today...

(day total, 4 laps swim ~1600-2000m and 2 miles 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 polishing activities. A long way to Ironman.

Postby silver » Tue Aug 12, 2014 10:32 am

camping trip away this weekend, so taking it a bit easy.
Only thing of note was a 2 hour, 25 mile very easy ride on Sunday teaching my daughter to ride in traffic. A bit bloomin' scary.

My right foot is giving me pretty sharp pains. I'm pretty sure driving isn't helping it either :(

Ah well, it'll all heal up eventually.
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 polishing activities. A long way to Ironman.

Postby silver » Fri Aug 22, 2014 9:44 pm

Back from a weeks cruise in an 8m yacht :) It's a hard life...

Today, legs at gym
3x10 squats, 27.5,30,32.5
3x20 lunges with 10, 12, 14kgs
other bits and pieces.

1800m swim
200m push and glides
4x50m good form (arr.~48)
100m steady 1:38
4x50m kickboard
100m sidekick
100m 1-6-1
200m 3-6-3
5x100m @2:15(ish) arr.1:38>1:31
200m steady cool down.

Being gentle 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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