To race is but a dream...

[shadydaz]

Last week up to and including Sunday:

Bike: 269.2km
3 Runs: 33.6km total
three strength session totalling 102 minutes (2 Upper body and back, one legs)
2 swims totalling 2620m
yoga 1 1 hour session.

Sounds like a lot but its all Base mileage. Resting and active HR's are starting to drop now.

so far this week:
Monday:
Resting HR: 48
Bike: 50km work commutes.
Run: 5km treadmill run @5:27min/km with km 3 @ 5:00km. Ave HR about 151 (hot, not air circ)
Swim: 1000m @2:40/100m (20m pool so lots of turning)

Tuesday:
Resting HR: 39
Bike: 50km work commutes. 2x58mins @ HR 130
Run: 13km club run, progressive pace, ave pace 5:31, last km @4:43/km, ave HR 154.

Starting to think about doing a "light" interval session, ie maybe some 1km efforts at just under threshold (5:03/km) see how that feels rather than go into some sort of TT effort straight off. If I can 4 reps then I will do TT at some point in order to start some interval sesh's.

Darren.

[TheEd]

Hi Daz .. it looks like you able to move, so that is good news

be cautious and don't push too hard when you start feeling good

onwards TheEd
ps.. have you checked that your saddle height is right for you and that you in the correct position when you ride

[shadydaz]

Hi Coach,

I've had plenty of "turbo time" to adjust and perfect my fit on the bike, everything is pretty much in line (knees relative to feet, legs not over/underextending at pedal stroke low/high points, balanced when hands just off the bars etc) I am comfortable in different positions and can also now switch between using the different muscle groups at will should I choose (fronts/backs of legs). It has been great for firing the glutes and getting them active, which they now are, very much.

Yes, just starting to feel comfortable with the running, the legs are waking up again. HR still not quite where it needs to be on run but nearly there. As for pushing too hard too soon, this is the exact reason I have not yet booked any events. No pressure to perform or over train. Its also the reason I was considering 1km repeats instead of a 4km effort to start with. The rest on 1 kms will break it up and I can run the pace according to feel on each little effort. I'd be more inclined to try harder or be stupid on a TT. The idea is then to have the one structured session as part of the routine more than smashing the legs and lungs to bits.

19/05/21
RHR - 44
No bike
Gym:
5 min warm up on rowing machine. 1250m
Upper Body, Back and Core strength.
15 min recovery effort run on treadmill 1% inc. nice and easy.
Home: 1 hour full body, deep stretch yoga.

[TheEd]

good stuff Daz .. move back into full training slowly

do try to enjoy

TheEd

[shadydaz]

20/05/21
RHR - 45
50km bike commutes
Home: 1 hour full body, deep stretch yoga.

21/05/21
RHR - 41
swim 1150m

22/05/21
RHR - 44
Run 21.12
120:46
5:43/km
151 Ave HR
40 mins leg stretch yoga.

23/05/21
RHR - 41
1 hour Banded strength training upper body/Core strength

I was pleased with the long run and have taken it easy around it intentionally. Was comfortable throughout until the last 2km but that is to be expected. I'm going to up the intensity a little bit over next few days as I am leading into a rest period over next weekend for recovery.

Darren.

[TheEd]

Hi Daz ... nice to hear you coped with the long run

TheEd

[shadydaz]

24/05/21
RHR: 43
Bike: 50km commutes @ Ave HR 129
Run:
5.49KM
30mins
5:27/km Pace
Ave HR: 163 (hot gym, no air con)

Swim: 1320m
35mins
Ave HR: 136


25/05/21
RHR: 43

Run:
11.46KM
67:53
5:55/km Pace
Ave HR: 152

Felt stronger at the end of this run mostly off road run. Monday's swim was starting to look into technical adjustments now some endurance has been built up. The bike commutes are getting easier as the HR is dropping lower.

Still no plan, still no targets, still holding off a little longer on the harder efforts, which will need to start soon as the "Training Load" has decreased due to HR dropping off.

It's going well, body is coping ok and stripped a lot of the unwanted bodyfat, I've dropped from 75 to around 72kg. The dadbod is nearly gone!

[TheEd]

nice to hear things are coming along Daz

enjoy TheEd

[shadydaz]

26/05/21
RHR: 44
Bike: 50km commutes @ Ave HR 135 (Tempo effort on way home)
Runs:
2 x 3KM gym and back
35mins
5:19/km Pace
Ave HR: 147
GYM - upper Body and back 45mins
Yoga - 50 mins

27/05/21
RHR: 44
Bike: 50km commutes @ Ave HR 133 (slight effort on way home)
Runs:
2 x 3KM gym and back
35mins
5:20/km Pace
Ave HR: 146
GYM - Legs 37mins

28/05/21
RHR: 46
Swim - 1300m @ Ave HR 132

Progress! Weekend off now to recover, absorb and reset. Back to it on Monday. Have a good weekend all.

[TheEd]

hope you had a nice recovery weekend

onwards TheEd