Sub 20, training 3 times a week

[TheEd]

Joe, that session looks decent

balance things and you should move in the right direction

TheEd
ps.. apologies for the slow reply, email problems from the forum need to be fixed

[Joemurray39:15]

No worries ed. Yeah still trying to find the balance but finding the work more manageable when I look for small improvements instead looking to do to much to soon.
Week was as follows
Saturday 11th
Very slow recovery swim open water
500m - 13:00
Sunday 12th
Long run 14.5km -1:20:41 - 5:38pkm
Monday 13th
Easy run with wife 5.1km - 30:54
Indoor bike 18.6km - 40:00
Inc 3 x 5 mins hard
Tuesday
Swim pool 1.3km - 35mins inc 8 x 100m avg 1:45 pace 60 rest
Wednesday
Easy run 5.2km - 31:02
Intervals 6 x 1km 60 rest
1)3:50/147bpm - recovery 1:01/134
2)3:53/148 - 1:00/140
3)3:51/148 - 1:00/141
4)3:51/149 - 1:00/144
5)3:51/150 - 1:00/143
6)3:52/150
Total 8.8km - 40:13
Thursday
Swim 1.7km steady open water 32:39
Friday
Rest day
Saturday
Bike 30km 1:00:59

The 2nd half of the intervals felt tough & the recovery felt to short. Otherwise a solid week. My sprint tri is on the 3rd March so should I repeat week 3 twice? Also next week should I do a TT on the supposed race day?

[Joemurray39:15]

Hi ed did 5k tempo today. Felt very hard down which I put down to a few things. Surprise belated 40th party a few days before & then a very early start this morning with work.
1 - 4:05/141
2 - 4:05/145
3 - 4:06/148
4 - 4:06/150
5 - 4:01/152
20:23

Total 46:27/9.66k/4:48pkm
Whilst it looks fairly consistent this felt more like a race than controlled which I put down to the weekend hence the reason I tried to work through it. I must admit I'm enjoying this less than the 2k intervals, maybe I just like the breaks.

[TheEd]

the 2k session should make everything else easier

so it has to be put down to the weekend

TheEd

[Joemurray39:15]

Thought so. Anyway the rails have come off this week. Woke up with a bit of tightness in my back which hasn't shifted all week. Whilst I've been able to do a little bit of light running I've had difficulty in bending over so did practically nothing this week but it hasn't eased. I'm off to see the physio tomorrow so will keep you posted.

[TheEd]

look to recover Joe, don't rush the process

how is the footie going?

TheEd

[Joemurray39:15]

Hi ed, not so good at the moment. Was feeling ok Thursday so I played a full 90 minutes which aggravated my back even more. At the moment all I can do is swim, walk & a few stretches. I was due to do the ITU Abu Dhabi sprint triathlon on Friday so that is out. After that my next race is a 10k on the 17th March. Been to see the physio & the injury is probably a result of my very poor flexibility so that is something to work on. Anyway I won't rush anything & I will be in touch once I'm back running again.

[TheEd]

not nice Joe, the footie no doubt played a role on the tired body

onwards

TheEd

[Joemurray39:15]

Hi ed on the mend slowly & trying to incorporate a bit of Pilates into my routine. Just doing some slow swimming, cycling & a few jogs. I skipped today's 10k although my back has improved as I got a smack in the ribs so they are bruised & making running a bit uncomfortable. Anyhow if able I will do my obstacle race next week then work towards a half ironman in August. I'm planning on doing a build for a month to try & get some durability.
Happy St Patrick's day🍀.

[TheEd]

was the smack from glorious footie

good to hear you on the mend

a hearty Paddy's Day to you

all the best

TheEd