Went for a run. Prepped my gear the night before and still managed to take 25 minutes to leave the house after the alarm clock went off.

Started off slowly listening tomy body and letting it choose the pace. Very comfortable and I was up to a good speed by the end of the first rise without the usual discomfort of starting a run. 35 minutes was on the menu today with 6 30 second sprints at 90% VO2 max.

This was the first Fartlek Session that I'd done (start of a new training cycle and last base phase cycle I think) so there's probably quite a lot of learning.

I wasn't timing the sprints and di them when I felt like it. The first ones were definitely too fast as by the time I hit number six my energy and strength were depleted. Basically I ran as fast a pace as I could sustain for about 20 - 30s (though it was probably more like 20 s than 30)before windmilling down.

Good and it tired me out. Active recovery and kept on running though at whart pace I don't know.

Comments (0)

Friday's run was dead dead dead - but I was able to salvage the swim by fitting it inbefore the bike and it also gave a bit of T1 practice.

Swimming at home in the 15m pool again I was struggling after half the warm up set and miserable by the time I'd finished. I seemed to have no strength in my arms and I wanted to give up :(. I then did the TI drills - this time without fins and they were really good. My legs were a lot more 'floatable' and it gave me a bit of a breather.

The main set was meant to be a fartlek 6x100 25 easy, 25 hard etc. Because of the pool I made it 6 x90 15 easy, 15 hard etc. I died. It was horrible. 2 longer reps is a lot easier than 3 shorter reps and I was into serious oxygen deficit by the time I'd finished each set of 6 lengths. I was gocus on power in the pull rather than raw speed and it was really hard by the end to start each new set. But I did and I feel good because I did.

I skipped the kick set and the fins and avoided cramp. I also notice a few things about my stroke. My feet tend to flutter now kicking and I can actually time the flutter to match the stroke or miss it. I thing this is new and an improvement. The other thingt that I noticed during the hard sets was that there seems to be a wonderful motion just out of my reach where the hand that pulls is balanced by a hand that is reaching forward through the water. There seems to be a symetry and a yoga like balance to the move - but it only becomes semi obvious when I'm working really hard.

Out of the pool and onto the bike. I couldn't find anyrubber bands to hold my shoes in place so I used sellotape. So couldn't get my feet into the shoes. Failed to guide the bike and almost headbutted a billar that I almost cycled into trying to sort things out. Need more practice - and perhaps new pedals - the SPDs seemed to make it really hard.

On the road and I decided that after swimming for an hour and a half I'd take the bike easy especially as my swim was meant to be a breakthrough session. I headed out along the LDP heading for Rawang. Instead i ended up cycling through Kepong and onto Jalan Ipoh. I turned north and at the Kuantan tturning turned back left towards Sungau Buloh - then backonto the LDP. The route was blissfully flat and just what was ordered. I stayed in the same gear all the way round (until the hill just coming back into DP anyway) and had a great ride up tothe DP Tol. High Cadence, lots of power, lots of speed, no effort. Wow. Bloody pleased with that.

Actually really pleased with the whole session. 2 1/2 hours of really good workout.

Got home had a huge breakfast - including finishing off the second bottle of go juice - and went to bed for and hour. My upper body hurts but what a session. One of my best :)

Bike computer screwed up though and no cadence - again!

Comments (0)