Post injury - wanting sub 40min

[dale_8888]

TheEd,

Did the 6x600 session you suggested. I had no idea how fast to go or rest, so I had a wild guess. As it was speed I decided to do it an a treadmill at 0% incline (I know this is unrealistic).

interval time pace av HR max HR rest HR
600m | 2:15 | 3:45 | 177 | 188 | NA
rest | | 2:53 | XXXX | 101 | 184 | 70
600m | 2:20 | 3:45 | 179 | 194 | NA
rest | | 2:54 | XXXX | 112 | 185 | 72
600m | 2:16 | 3:45 | 163 | 187 | NA
rest | | 2:54 | XXXX | 118 | 187 | 93
600m | 2:14 | 3:42 | 177 | 187 | NA
rest | | 2:54 | XXXX | 121 | 184 | 94
600m | 2:15 | 3:38 | 158 | 180 | NA
rest | | 3:27 | XXXX | 118 | 175 | 99
600m | 2:18 | 3:32 | 156 | 194 | NA ----> last interval started at 17.0km/h then steadily increased to 20km/h which I held for about 200m which took me over the 600m (hence the extra time).

[TheEd]

seems OK but how did you and your friend feel after the session?

Cheers

TheEd

[dale_8888]

Feel good after the session. Was going to do an easy 30min but I got distracted (went surfing) and didn't get it done.

I have finally added some commitment to your program (has taken me a few years!!!)

Starting from tomorrow I will start at day 10. This Sunday (day 12) I have a race which lines up with the 5km paced, so that doesn't really work. Next Sunday instead of doing a race as day 19, I'll just do another 4km TT unless you want me to do something else? From then on I will follow 2x 3week cycles with both day 19's conveniently landing on a race. The first is an olympic distance tri, the second is a sprint distance tri.

Following that I am away for a month, then the 6 months after I will be VERY busy so I will endeavour to stick to running as my next goal will by a 14km race on 12 August which I want to do in 55 minutes (would be ecstatic will under 60min though!) I won't be doing much riding or swimming in this time, I'll focus on my running.

[dale_8888]

Just did the tri today. I think I am much better on the bike than I though, although I'm still rubbish But everyone with a similar overall time to me seemed to swim roughly the same, but bike a fair bit slower and run in the 37 min region... I did a 45min today... this is disturbing. TheEd, with your permission I would like to run MORE and do high intensity sessions whenever I feel I've had enough rest. The sub-31 program looks good Sorry, getting impatient again, but I think I can handle intensity most days.

Oh I was going to neglect swimming a fair amount. Maybe do a couple of sessions here and there, but not training properly. As for riding I was going to try and do a couple of interval sessions a week to increase power and the rest easy rides or focus on the spinning, so the increased running would be beneficial I think. I also want to focus on the sprint distance tri for the next few months as my main race is 1 Apr and it's a sprint tri.

Thoughts?

[dale_8888]

10km from today's triathlon... I added elevation gain and loss (m) as gain/loss just to show it was a hillier course.

km time av HR max HR gain loss
1 | 4:21 | 167 | 177 | 10 | 13
2 | 4:52 | 167 | 174 | 20 | 0
3 | 4:38 | 169 | 174 | 15 | 8
4 | 4:28 | 167 | 172 | 05 | 17
5 | 4:36 | 169 | 175 | 12 | 26
6 | 4:33 | 168 | 174 | 05 | 6
7 | 4:21 | 174 | 179 | 08 | 0
8 | 4:37 | 174 | 177 | 00 | 0
9 | 4:39 | 174 | 179 | 03 | 3
10| 4:19 | 176 | 183 | 00 | 3

total: 45.16, 10.0km, av HR 170, gain 78m

This time is ever so slightly slower than my last tri however it is more hilly, and about half way I realised I was being a bit slack and picked it up a gear which you can see by the HR.

I think for next race I will force myself to hold an av HR of 170 as I know I'm capable, just being a bludger! I felt excellent off the bike to which was great, but it only lasted 1km

[TheEd]

Dale, don't get ahead of yourself .. if you hear me on what I say regarding swimming and cycling things will all fall into place

both swimming and cycling is about technique

you keep focusing on the spinning and it improves your technique which improves your speed, once the technique starts improving only then do gear crunching sessions come into things

in your race, if you were better than most in the cycle and then poor in the run then you expended too much energy in the cycle

for running focus on sticking to what is needed nothing more

once you achieve and maintain balance, performance will take care of itself

you are yet to train consistently as per instruction

you have to give yourself a chance and not look ahead, you cannot do that, you have to focus on the training from a day to day basis, setting a long-term goal while achieving small achievable short term goals

once you do this everything should start becoming better

patience is a virtue

TheEd

[dale_8888]

Ok short term goal then is to finish the next 3 week cycle as per your program. Today was a good start. I did day 13 (after the 5km which was the tri). of 60min easy jog. Long term goal city 2 surf (14km) in 55min (Aug 12).

Naturally I was slower today

km time av HR max HR
1 | 6:04 | 134 | 150
2 | 6:42 | 140 | 151
3 | 6:36 | 139 | 147
4 | 6:31 | 141 | 163 --- HR monitor spike
5 | 6:28 | 141 | 146
6 | 6:36 | 140 | 149
7 | 6:44 | 141 | 143
8 | 6:48 | 140 | 144
9 | 6:41 | 140 | 143
10| 6:44 | 141 | 145
X | 1:13 | 139 | 144 -- 6:47 pace

total 10.18km, time 67:07, av HR 139, av pace 6:36

I also did just a 20 minute spin on the bike. I have been neglecting it a bit. I find my left leg gets to about 100RPM without too much trouble but can't sustain it long and R leg to about 90. I think it's improving already, we'll see.

I am looking forward to the 400s, they look like fun For the race on the weekend would you like me to do another 4km or something else?

[TheEd]

keep focusing on the spinning .. I can assure you it helps tremendously and helps the overall balance of the TRI program

you can either the 4k or 5k as your race

enjoy

TheEd

[dale_8888]

Not sure why but I was tremendously tired today! Got 9 hours of good sleep last night but still woke up tired. In the afternoon I slept for another 3 hours and could have slept more but thought I'd better get up After the 3 hour nap I did the 30min easy jog. I found it VERY difficult, once again I don't know why??? Is it fatigue? I haven't been doing stuff I haven't told you about. Sleeping pretty well, is it the race?

30min jog:

km time av HR max HR
1 | 6:37 | 135 | 163 ---monitor spike
2 | 6:26 | 140 | 144
3 | 6:22 | 140 | 150 ---monitor spike
4 | 6:25 | 141 | 160 --- monitor spike
X | 4:11 | 142 | 136

total: 4.62km, time 30:02, av HR 139, av pace 6:30

Got easier after the first km, but still slower than it has been.

After the jog I went for a MTB (no spinning today).

Was 1.5 hours, av HR 155 but frequently above 165, max 174. I took it a bit easier than I usually do but I feel a little better than I did earlier. We'll see how I feel tomorrow with the 400s.

[TheEd]

check your am pulse to see that there is not much change, monitor your weight as well

keep focusing on the spinning

you should feel decent quite soon, if not then it is your body saying it needs a change

hope all works out

TheEd