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.

http://www.thesilverman.co.uk
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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.

http://www.thesilverman.co.uk
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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.

http://www.thesilverman.co.uk
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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.

http://www.thesilverman.co.uk
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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.

http://www.thesilverman.co.uk
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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.

http://www.thesilverman.co.uk
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