Post injury - wanting sub 40min

[TheEd]

OK .. please be cautious .. after this weekend we will work more on seeing what your balance is for your training week

will add the new TRI forum

in our advice I shall use the 10k schedule as the frame for the TRI schedule

so you can get to see the balance once it is up

Cheers

TheEd
ps.. the 2k session will be from next Thursday .. unless we slot it in on Tuesday and reshuffle things to get into the routine from week 2

[dale_8888]

Hey TheEd,

Just did a 15km run straight after a 100km ride and it was an undulating course. I remember running off the bike I used to find really hard, but I didn't today which is weird because 100km for me is not exactly a short ride.

Anyway, spilts are as follows:
km pace av HR max HR
1 5:42.9 145 158
2 5:43.5 156 159
3 4:50.6 155 158
4 4:57.3 155 160
5 5:13.5 157 160
6 5:16.8 158 161
7 5:26.4 158 163
8 6:19.8 158 162
9 5:29.8 155 160
10 5:14.5 157 160
11 5:24.9 159 160
12 5:36.8 159 162
13 7:02.3 157 158
14 4:58.9 157 161
15 5:20.7 158 162

total 15.01km, time 1:22:42.8 elevation gain 171m, av HR 156, max HR 163, pace 5:30.5

Pretty happy with that considering it was straight after my ride and the ground was undulating. On flat ground I seemed to be comfortable at about 5:14/km.

[dale_8888]

Hey TheEd,

Just did a 'light' 8km run. Was meant to be easy but it felt hard from the get go with sore legs and tight calves! Really didn't enjoy this one, never got into a rhythm and found it hard the whole way. Splits are as follows:

km time av HR max HR
1 6:11.4 138 154
2 5:33.4 155 166
3 5:31.5 152 162
4 5:25.2 154 159
5 5:33.3 154 160
6 5:16.8 155 165
7 5:29.1 158 163
8 5:10.0 159 167

total 44:17.4, av pace 5:31.4, elevation gain 43m, av HR 152

What am I supposed to do tomorrow?

[dale_8888]

Hey TheEd,

The track sessions that I have done (including the 4km TT) have been measured incorrectly by my Garmin 310XT. In the 4km, I estimate that I actually did about 3.9km as I was a corner away from my starting point after the 10 laps and looking back at the 1km intervals I did I feel I was roughly 25m short on each interval looking back at the map data.

So for the 4km TT I feel I actually averaged 4.05/km.

Since I am using the Garmin for all of my running would you like me to stick to it or on track sessions stick to the track length?

[TheEd]

Hi Dale .. it should have been an easy 20 minute run

you have to back off and stop chasing the target that is 5 months away .. the program does work however you have to stick to doing the sessions which you consider easy at the correct pace and to try get the routine in place so that the training has a positive effect

you need to focus on recovery now .. the set target times should develop you in the right direction

get the calf muscles sorted out

TheEd

[dale_8888]

Ok,

By that I assume you mean don't do the 2k session tomorrow?

The easy run today was not hard because of the pace. I don't think it would have been easy at any pace except sitting down.

I'll try do the easy 30 minutes tomorrow and 2k on Wednesday???

What pace should I be doing for the 2k? I don't think I can do 7.50 for the 2k :noway:

[TheEd]

Dale .. could you give me the layout of your normal week's training, please

all the training that you do and how you balance things out

then from this we can achieve a better understanding

TheEd

[dale_8888]

Ok,

Swim: I do a morning swim Monday to Saturday about 3-5km depending on how I'm feeling or the training set I am doing. I might do a light recovery swim Sunday as well. Maybe 1-1.5km, maybe beach swim, it's not training though.

Ride: pretty flexible but I might do something like the following. Easy ride Monday, Wednesday and Friday of about 2 hours. Hard ride, either hills or intervals on Tuesday and Thursday for 2 to 2.5 hours. 3-4.5 hours long on Saturday.

Run: also flexible, changes depending on rides as well. Based on the riding above I might do the following: hard run of about 1 - 1.5 hours on Monday, Wednesday. Easy run Tuesday, Thursday, Friday and long run Saturday.

Runs are always before rides except for Saturday where it is run as a brick session. This program is very flexible and if I feel tired or sore, I generally don't go and if I have joint pain, obviously I give it a few days rest. At the moment I am getting about 5 sessions were discipline per week, not the 6 indicated. Ambiguous I know but the only thing really set is that I do 6 morning swims and a long ride and run on the weekend. Everything else is just squeezed in somewhere.

After the 70.3 on 11 Dec the long run will drop to about 3 hours, the long run will be on Sunday and Friday will be the day off. Wednesday will become the hard brick session.

[TheEd]

thanks for all the data .. this can help for after the Dec 11th event

here's hoping the calf muscles are OK for tomorrow ... I do have my concerns regarding your muscles

move the 2k session to Thursday to give you more recovery and this will have you on the right 10k routine

please let me know your thoughts

Cheers

TheEd

[dale_8888]

I like your plan

I didn't run today as walking up the stairs was laborious and I didn't ride either for the same reason. I did swim this morning.

I will do a light 30 minute run tomorrow if I'm feeling up to it and a light ride in preparation for the 2k session on Thursday. Hopefully my legs are feeling fresh by then.

Thursday will be my last chance to ride until 01 Dec, so I will take that opportunity to run as much as I can.

What pace should I be running for the 2km? I was thinking 8:10-8:20. I will run off the track distance as well so the distance will be more accurate.

What do you think?