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week ending 22/4/2007
Photo
This is the indoor 25m pool I swim at. As you can see by the photo no-one is swimming. This is because every couple of hours they blow the whistle, get everybody out for 10 minutes and do a sweep of the pool. What it is they are looking for, I have no idea. It gets annoying, along with the fact that you are not aloud to overtake anyone while your swimming. Apart from that this facility is pretty awesome and has a great weight room (top right corner of the photo), indoor sports courts, aerobics room
, spa and sauna.
Monday
Stretching. (30min) focused mainly on tight Achilles
Tuesday
Bike: (1hr). W/T, 26.3km, av hr 116bpm. 20min easy, 10min steady, 4 x 1.5min Hard (150bpm cap), 3.5min RI. Raining outside so I hit the W/T. Achilles felt much better today after 2 days rest.
Swim: (1hr), 3km, 20min straight swim (LSD)100 free, 25-50 hard200 free, 4-50 hard300 free, 6-50 hard400 free.4-25 fast on 55sec. Was meant to do around 20 of these but I start getting cramps in my calves. Ended session there. Too much caffeine and not enough water during the day.
Weights: (1hr) lower body.
Wednesday
Total rest day
Thursday
Swim: (1hr) 3km, 20min free easy10-100, 15 sec RI, 10- 75, 15 sec RI, 10- 50, 15 sec RI, Every fourth was swum hard, the rest were B/L holding perfect form.
Bike: (1hr), W/T, av hr 121, max hr 161bpm.
30min easy
Build to 130 down to 115
build to 135 down to 115
build to 140 down to 115
build to 145 down to 115
build to 150 down to 115 (starting to hurt)
build to 155 down to 115
build to 160 down to 115 (labouring now) FT is 164bpm.
Good session. each build effort took about 2-3 min to get to the target HR. It then took another 2-3 min for my HR to drop back down
Weights: (1hr) Upper body.
Friday
Swim: (40min). 500m TT in 7.20.
Not bad was expecting to be around that pace. 500m easy then 20 x 25m max effort. I was doing these on 1min and coming in right on 15sec. Good for building strength and speed in the water. Only had 40min available to swim.
Saturday
Bike: (2.23), 65km, 114bpm. Easy ride around the palace before swimming. Foot wasn't feeling too good today.
Swim: (1hr), 3km. 200m easy4-50 of drill 4-100 IM 400 buoy 4-50 drill 200 build 200 build15-20min of drill in the 25m pool. learning alot from David at the moment. Stroke is feeling better. i can feel my lats activating alot more now.
Sunday
Swim: (1hr), 3km. 200 free, 2-100 free, 4-50 free, 8-25 (25max, 25 left arm, 25 right arm, 25 catchup, x2)I repeated this set 4 times, trying to build on each set. The more I swim the easier it gets. I gave myself around 10-15 sec rest between each interval.
Weights: (40min) lower body
Bike: (1hr), 26km, 120bpm. did 40 easy then 5min lower steady, 5min easy, 5min steady, 5min easy, 5min upper steady, 5min easy.
Swim: 4:40
Bike: 5:23
Run: 0
Weights: 3:10
Total 13:13
Summary
No running this week. Achilles is still sore, although it does seem to be getting better slowly. Decided also to cancel my long ride to give the Achilles some extra rest. managed 5 swims this week. Improving my swimming seems to be directly related to how much I swim. The more I swim the quicker I improve. I'll probably start swimming up around 4k's now as I'm finding that I'm recovering well after an 1 hr swims now.
I've been reading some article on cycling news and have discovered that people who suffer from hot or numb feet while riding can actually help cure the problem by moving the ball of your foot to around 10mm past the pedal axle. I went ahead with this theory and I'll test it out this week to see if there will be any improvements.
Congratulations Mike on your Boston marathon result. After reading your report it looks like your were putting in the hard yards towards the end, well done.
This is the indoor 25m pool I swim at. As you can see by the photo no-one is swimming. This is because every couple of hours they blow the whistle, get everybody out for 10 minutes and do a sweep of the pool. What it is they are looking for, I have no idea. It gets annoying, along with the fact that you are not aloud to overtake anyone while your swimming. Apart from that this facility is pretty awesome and has a great weight room (top right corner of the photo), indoor sports courts, aerobics room
, spa and sauna.Monday
Stretching. (30min) focused mainly on tight Achilles
Tuesday
Bike: (1hr). W/T, 26.3km, av hr 116bpm. 20min easy, 10min steady, 4 x 1.5min Hard (150bpm cap), 3.5min RI. Raining outside so I hit the W/T. Achilles felt much better today after 2 days rest.
Swim: (1hr), 3km, 20min straight swim (LSD)100 free, 25-50 hard200 free, 4-50 hard300 free, 6-50 hard400 free.4-25 fast on 55sec. Was meant to do around 20 of these but I start getting cramps in my calves. Ended session there. Too much caffeine and not enough water during the day.
Weights: (1hr) lower body.
Wednesday
Total rest day
Thursday
Swim: (1hr) 3km, 20min free easy10-100, 15 sec RI, 10- 75, 15 sec RI, 10- 50, 15 sec RI, Every fourth was swum hard, the rest were B/L holding perfect form.
Bike: (1hr), W/T, av hr 121, max hr 161bpm.
30min easy
Build to 130 down to 115
build to 135 down to 115
build to 140 down to 115
build to 145 down to 115
build to 150 down to 115 (starting to hurt)
build to 155 down to 115
build to 160 down to 115 (labouring now) FT is 164bpm.
Good session. each build effort took about 2-3 min to get to the target HR. It then took another 2-3 min for my HR to drop back down
Weights: (1hr) Upper body.
Friday
Swim: (40min). 500m TT in 7.20.
Not bad was expecting to be around that pace. 500m easy then 20 x 25m max effort. I was doing these on 1min and coming in right on 15sec. Good for building strength and speed in the water. Only had 40min available to swim.
Saturday
Bike: (2.23), 65km, 114bpm. Easy ride around the palace before swimming. Foot wasn't feeling too good today.
Swim: (1hr), 3km. 200m easy4-50 of drill 4-100 IM 400 buoy 4-50 drill 200 build 200 build15-20min of drill in the 25m pool. learning alot from David at the moment. Stroke is feeling better. i can feel my lats activating alot more now.
Sunday
Swim: (1hr), 3km. 200 free, 2-100 free, 4-50 free, 8-25 (25max, 25 left arm, 25 right arm, 25 catchup, x2)I repeated this set 4 times, trying to build on each set. The more I swim the easier it gets. I gave myself around 10-15 sec rest between each interval.
Weights: (40min) lower body
Bike: (1hr), 26km, 120bpm. did 40 easy then 5min lower steady, 5min easy, 5min steady, 5min easy, 5min upper steady, 5min easy.
Swim: 4:40
Bike: 5:23
Run: 0
Weights: 3:10
Total 13:13
Summary
No running this week. Achilles is still sore, although it does seem to be getting better slowly. Decided also to cancel my long ride to give the Achilles some extra rest. managed 5 swims this week. Improving my swimming seems to be directly related to how much I swim. The more I swim the quicker I improve. I'll probably start swimming up around 4k's now as I'm finding that I'm recovering well after an 1 hr swims now.
I've been reading some article on cycling news and have discovered that people who suffer from hot or numb feet while riding can actually help cure the problem by moving the ball of your foot to around 10mm past the pedal axle. I went ahead with this theory and I'll test it out this week to see if there will be any improvements.
Congratulations Mike on your Boston marathon result. After reading your report it looks like your were putting in the hard yards towards the end, well done.
posted by Paul Fleuren at 8:41 am
3 Comments:
Sweep the pool every 10 minutes?
Didnt you see "caddy shack"
dc
Ha! Pretty funny comment from DC there but that is a strange protocol they have re: the pool sweep - frustrating too I bet!
Thanks for the shout out re: Boston..basically a bust there but will have a go next year!
Fluro- forgot to suggest Crocs for your foot pain. My podiatrist recommended them and I wear them indoors at all times. My heel is still pretty sore and the crocs definitely keep me from hobbling around indoors (I can't walk barefoot without pain in my left heel).
Not sure how much help they would be with your achilles issue but maybe worth a shot.
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