January was the start of ``proper'' training, although I'm still not following a race specific training plan I'm trying to establish a good base. With that in mind I've been trying to get into a more regular training routine. In a perfect world, from a training perspective, I could plan knowing every session I write down will happen however other important priorities in my life mean that just isn't going to happen. Inevitably at least one session each week won't work out which means I don't plan in a rest day. One rest day involved my attempt to make a Battenburg birthday cake for Elisa. It tasted really good but I think I need to be more patient with my cake assembly.
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| Birthday Battenburg |
My ideal training for the next few ``build'' weeks looks something like this:
Monday: Swim 400 m or 200 m repeats and an evening run.
Tuesday: Turbo Intervals and weights.
Wednesday: BADTri Swim - Speed work
Thursday: BADTri Run - Intervals
Friday: Long continuous swim 33m pool.
Saturday: Turbo/BADTri Bike (endurance)
Sunday: Run (endurance)
Sunday: Run (endurance)
I think I need to add some flexibility work as I used to do Yoga weekly and I've noticed that my legs are a lot tighter than they have been the last couple of years. Either that or its old age! I think the interval run sessions I'm doing are also taking a lot out of my legs, and there is only so much the foam roller can do to fix that. One thing that does wonders for recovery is pizza!
As a swim benchmark I decided to do a 3 km steady swim. Unfortunately I can't count when I'm swimming so only managed to do 2.8 km. The plan was to go at a comfortably steady pace, to vaguely simulate an IronMan swim, i.e not being completely broken at the end of this. I finished it in 47:30, and felt I'd held a comfortable pace.
My 200s:
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| Delicious home-made pizza! |
As a swim benchmark I decided to do a 3 km steady swim. Unfortunately I can't count when I'm swimming so only managed to do 2.8 km. The plan was to go at a comfortably steady pace, to vaguely simulate an IronMan swim, i.e not being completely broken at the end of this. I finished it in 47:30, and felt I'd held a comfortable pace.
My 200s:
3:05, 3:17, 3:23, 3:38, 3:11, 3:24, 3:26, 3:30, 3:28, 3:27, 3:27, 3:27, 3:29, 3:15
these were fairly consistent despite the usual joys of public lane swimming. I'm pretty confident I could hold this pace for another km without too much trouble giving me about a 65 min 3.8 km swim. The last 200m @ 3:15, didn't seem like I was in the red. I'll try and do another benchmark in a few weeks and see if I can hold something a little quicker. I'd like to think with 8 months to go I can get my average pace closer to 3:10 giving me a sub 60 swim.... Lets see what happens.
these were fairly consistent despite the usual joys of public lane swimming. I'm pretty confident I could hold this pace for another km without too much trouble giving me about a 65 min 3.8 km swim. The last 200m @ 3:15, didn't seem like I was in the red. I'll try and do another benchmark in a few weeks and see if I can hold something a little quicker. I'd like to think with 8 months to go I can get my average pace closer to 3:10 giving me a sub 60 swim.... Lets see what happens.
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