Let's try this again...

[TheEd]

the screen shots will be interesting

TheEd

[wookie]

Okay HR is in red,

2:00 Rest 1




2:00 Rest 2



2:00 Rest 3 (I only got the final 1:08 of this rest)



2:00 Rest 4



Rest 5, 4:00 Rest, minutes 1 - 2



minutes 3 - 4 of 4:00 rest

[TheEd]

your rest heart rate associated (from 'my' previous experience) to optimum training was in a state of perfection hovering between 120 and 130

what monitor are you using?

thanks for the data makes for interesting reading and learning

TheEd

[wookie]

your rest heart rate associated (from 'my' previous experience) to optimum training was in a state of perfection hovering between 120 and 130

what monitor are you using?

thanks for the data makes for interesting reading and learning

TheEd

Can you explain what you mean by that a little bit more, it sounds good but I don't really understand?

Using a Garmin 405
https://buy.garmin.com/shop/shop.do?pID=11039&ra=true

No problem, than you for spending time helping me

[wookie]

Okay,

Got quiet here. After the above 4x2km day I took the next day off as per the schedule.

Day 05
90 Minutes, 17.13 KM 5:06 per KM

Day 06
Took off was out of town

Day 07
Took off was out of town

Day 08
0.883 KM 3:29 3:57 per KM (watch messed up, thought I went 1.00km)
1.0 KM 3:50
1.0 KM 3:56
1.0 KM 4:03
1.0 KM 4:00
1.0 KM 4:00

Day 9
Went to pool, testing out shoulder for first day in 4 weeks. It hurt. Can't swim still. Extremely disappointed.

Day 10
Nothing
Day 11
Nothing.

Didn't really know what to do. My race August 22nd is most likely over. I can't swim. Moped about the house for a few days not doing anything. As a result missed three days.

Saturday July 31st Get my act together and start over after 3 days off
Bike 48 km
Day 1 60 Minutes 12.12 KM 4:58 pace (good pace after 48 km bike)

Day 2
Played hockey instead of the 30 minute run

Day 3
2.0 KM 8:04
2.0 KM 8:10
2.0 KM 8:04
2.0 KM 8:21

Day 4
Rest

Day 5
16.35 KM 90 Minutes, Pace 5:31

Day 6
6.06 KM, 30:14, 4:59 Pace

Day 7
Went to pool, 10 days after the last try, swam 2,000 meters, shoulder felt good. Not strong, but no pain. Didn't run and missed the 30 minute run.

Day 8
Today, about to go do 6x1km. Although my race is in 15 days. Not sure if my shoulder will be strong enough to do it. First time doing any real swimming in two months. Having trouble staying motivated as if I don't do this race I'm not training for anything really and. . . . Well....

[TheEd]

Can you explain what you mean by that a little bit more, it sounds good but I don't really understand?

Using a Garmin 405
https://buy.garmin.com/shop/shop.do?pID=11039&ra=true

No problem, than you for spending time helping me

sorry for missing this .. in the 1000m session

when you do the session (from previous experience) , when the heart rate does not drop below 120 before starting the next 1k and is below 130 is considered a good place for the maximal benefits (however this can change from athlete to athlete, but you may fit into this bracket)

so you are in fact gaining a great deal from that specific session you did

Hope that helps

TheEd

[TheEd]

Okay,

Got quiet here. After the above 4x2km day I took the next day off as per the schedule.

Day 05
90 Minutes, 17.13 KM 5:06 per KM

Day 06
Took off was out of town

Day 07
Took off was out of town

Day 08
0.883 KM 3:29 3:57 per KM (watch messed up, thought I went 1.00km)
1.0 KM 3:50
1.0 KM 3:56
1.0 KM 4:03
1.0 KM 4:00
1.0 KM 4:00

Day 9
Went to pool, testing out shoulder for first day in 4 weeks. It hurt. Can't swim still. Extremely disappointed.

Day 10
Nothing
Day 11
Nothing.

Didn't really know what to do. My race August 22nd is most likely over. I can't swim. Moped about the house for a few days not doing anything. As a result missed three days.

Saturday July 31st Get my act together and start over after 3 days off
Bike 48 km
Day 1 60 Minutes 12.12 KM 4:58 pace (good pace after 48 km bike)

Day 2
Played hockey instead of the 30 minute run

Day 3
2.0 KM 8:04
2.0 KM 8:10
2.0 KM 8:04
2.0 KM 8:21

Day 4
Rest

Day 5
16.35 KM 90 Minutes, Pace 5:31

Day 6
6.06 KM, 30:14, 4:59 Pace

Day 7
Went to pool, 10 days after the last try, swam 2,000 meters, shoulder felt good. Not strong, but no pain. Didn't run and missed the 30 minute run.

Day 8
Today, about to go do 6x1km. Although my race is in 15 days. Not sure if my shoulder will be strong enough to do it. First time doing any real swimming in two months. Having trouble staying motivated as if I don't do this race I'm not training for anything really and. . . . Well....

as for the swimming, try do training with a kick board gaining the benefits from being in the water and hope the shoulder holds out for the event

Yes ???

you seemed to tire in your last 4km .. let me know how the 1000's go

Cheers

TheEd

[wookie]

as for the swimming, try do training with a kick board gaining the benefits from being in the water and hope the shoulder holds out for the event

Yes ???

you seemed to tire in your last 4km .. let me know how the 1000's go

Cheers

TheEd

Hi,

Regarding swimming - I'm not sure, I'll see how it goes. I wasn't taking strong strokes, thinking about a mass start and my arm jammed in a wetsuit I'm not to confident yet. It'll be a last minute decision I think. Didn't feel great last night at hockey, was bumped a bit and it felt like it shifted in the socket. No pain today, it didn't really hurt at the time. Just that gross feeling of instability.

Regarding the 4x2,000 I think the wind picked up a lot during that last set. You can see set 2 and 4 with both slower and I think some rain was rolling in and I just missed it, but the wind was picking up.

The HR's were
Avg 163, Max 200 (can't be right) Chart showed around 175 with a weird spike to 200 at the end

Avg 169, Max 192 (can't be right) Chart showed around 178 with a weird spike at to 192 the end

Avg 172, Max 191 (can't be right) Chart showed around 175 with a 3 weird spikes above 175 throughout

Avg 171, Max 177

The 6x1,000 on Saturday were as follows

1 - 3:52
AHR 158, MHR 170

2 - 3:43 (whoops I was trying to compensate as it was into the wind and went too fast)
AHR 168, MHR 177

3 - 3:46 (whoops I was trying to compensate as it was into the wind and went too fast)
AHR 170, MHR 178

4 - 3:51
AHR 171, MHR 180

5 - 3:58
AHR 172, MHR 179

6 - 4:00 (okay, even with wind at back I'm wiped)
AHR 171, MHR 178

Felt fine after. No stomach issues or anything.

Missed 30 minute day yesterday as I played hockey.

Thanks

[TheEd]

be careful with the hockey playing especially close to quality sessions as the explosive sprinting could create fatigue which would only show itself during a quality session

inotherwords .. slight micro tears which then get aggravated further

just a precaution however your legs have no side effects then all good

TheEd

[wookie]

be careful with the hockey playing especially close to quality sessions as the explosive sprinting could create fatigue which would only show itself during a quality session

inotherwords .. slight micro tears which then get aggravated further

just a precaution however your legs have no side effects then all good

TheEd

Yup, at the moment it's pretty tame hockey. I just have to start skating having taken almost 4 months off, our season will be starting end of September and I don't want to be jumping right into it with no warm up lol.

Swam again last night, shoulder felt fine, looks like didn't do any damage at hockey (I'm pretty sure) more just showed me how unstable it is and how much work needs to be done. Which doesn't make me confident for an open water swim.

Legs feel good. Had a problem last night though, left my gym bag at the office, headed off to the pool, swam, went home, ate got ready for run and didn't have any stuff or shoes. So I didn't do the 60 minute run.

I was thinking do the 60 minute run today. Take tomorrow off as per the schedule (only one day off) and then do the 5.00km session the next day. That way I don't take off two days in a row? Three if you recall I swapped Sunday's 30 minute run for my hockey session.

Thanks

How's your summer coming along? Do you run still or only coach?