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.

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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.

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.

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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.

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

http://www.thesilverman.co.uk
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