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explorerJC




Joined: 20 Oct 2005
Posts: 15143
Location: Farthingstone

PostPosted: Sat Dec 30, 2017 10:01 pm    Post subject: Reply with quote

Roscoemck wrote:
explorerJC wrote:
7 runs in 7 days plus 4 swims- it's been a good Xmas...


Aye, it'll be a shame having to go back to work on Tuesday, gets in the way of training.


Was back in today so I can be off again til Thurs...
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Roscoemck




Joined: 10 Aug 2016
Posts: 374
Location: Glasgow

PostPosted: Sun Dec 31, 2017 6:50 am    Post subject: Reply with quote

explorerJC wrote:
Roscoemck wrote:
explorerJC wrote:
7 runs in 7 days plus 4 swims- it's been a good Xmas...


Aye, it'll be a shame having to go back to work on Tuesday, gets in the way of training.


Was back in today so I can be off again til Thurs...


Nice one. I can't complain, been off since the 22nd. It pays the bills and for all the nice things.
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Roscoemck




Joined: 10 Aug 2016
Posts: 374
Location: Glasgow

PostPosted: Sun Dec 31, 2017 3:22 pm    Post subject: Reply with quote

Sooooooo, sitting down with a coffee and my shiny new Joe Friel Training diary for 2018.

Took a look at my stats for 2017 on Garmin Connect.

Running 116 hours
Cycling 69 hours
Swimming 44 hours
Strength 84 hours

I have a sprint tri in May and a 70.3 in August.

My weakest area is the swim, strongest is the run.

Looking at those stats, I spent far too long in the gym and not enough in the pool. I'm never going to be a 'good' swimmer, but I need to spend a bit more time building up my swim endurance and technique so that I get to the bike as fresh as possible.

This year I will take more notice of Connect and my diary and make this all a bit more specific.

My goals for the 2 races:

Sprint: to finish in less than 1 hr 40 minutes

70.3: to finish in less than 7 hours.

I realise these may not be lofty goals, however, these will be my first triathlons.

Running is ok, 23 minute 5k pb and 1:43 half marathon pb.

I reckon the bike's where I can make the biggest gains. Average speed this year (outdoors) 14.5mph. More focus here.

Swimming, pretty meh. Really just want to get out as comfortably as possible. Current pool based 1.2 mile is 49 minutes, don't laugh!

Feel free to offer any hints or tips! I just wanted to get this all down.
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Tin Pot




Joined: 08 Jul 2013
Posts: 2405
Location: Bromley

PostPosted: Mon Jan 01, 2018 6:54 pm    Post subject: Reply with quote

Off on the right foot today, even if the ankle is still weak Smile

30mins warm up workout on the turbo, 11mins easy run.

Feels good to be able to run again, itís been nearly seven weeks.
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Mungo




Joined: 29 Sep 2016
Posts: 325
Location: Preston

PostPosted: Mon Jan 01, 2018 10:07 pm    Post subject: Reply with quote

Turbo
30 mins
200w
210w
220w
230w
All on the aero bars
1 min ish between sets.
HR is definitely getting lower for the output.
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JaRok2300




Joined: 01 May 2014
Posts: 302
Location: Worcester, UK

PostPosted: Tue Jan 02, 2018 9:20 am    Post subject: Reply with quote

Last week was a bit mixed after straining calf on Christmas day but still managed.

2 Swims - 6425m (Incl 3800m continuous in 1:14 - boring!)
2 Bikes - 38km
1 Run - 5km (well, 4km run and 1 km hobble)

Managed turbo session yesterday and think I will become very familiar with the turbo over next few weeks but got physio session today so hopefully have some idea when can start some sort of running again.
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Mungo




Joined: 29 Sep 2016
Posts: 325
Location: Preston

PostPosted: Tue Jan 02, 2018 9:30 am    Post subject: Reply with quote

Jarok
" calfs always mend if you let them"
A quote from a very good Physio early last year, she was right but I didn't help it.
Hope it's only a niggle.
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JaRok2300




Joined: 01 May 2014
Posts: 302
Location: Worcester, UK

PostPosted: Tue Jan 02, 2018 9:52 am    Post subject: Reply with quote

Cheers Mungo, I had a spate of calf trouble a few years back but have been injury free for nearly 2 years until this one. The big difference was letting it recovery properly the last time.

The current one came out of the blue without any warning although in hindsight there might be learnings.
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Mungo




Joined: 29 Sep 2016
Posts: 325
Location: Preston

PostPosted: Tue Jan 02, 2018 4:49 pm    Post subject: Reply with quote

Jarok
My first race was in 1990!
I've had all the usual problems, with out wishing to tempt fate....
My calfs are the only " problem" I have had for a bit now.
The rest of me seems ok if a little older each year, and I feel it sometimes.
Running over 15 kph really sets them off, even though cardio wise it's no problem my lower legs don't agree.

Going to change tactics this year and see how it goes.

Good luck with the weight loss your a big guy, stick at it !
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Jgav




Joined: 06 Dec 2016
Posts: 235

PostPosted: Wed Jan 03, 2018 11:13 am    Post subject: Reply with quote

Last week

Swims - 3 4600m
Bike - 1 38k
Run - 2 18.5k

Not bad for Christmas week. Trying to do the ST Guppy Challenge swims and get my swim fitness and technique up. Find it so hard to find the time to get proper swims done.
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stenard




Joined: 04 Sep 2013
Posts: 1402

PostPosted: Wed Jan 03, 2018 12:28 pm    Post subject: Reply with quote

Frustratingly came off my bike between Christmas and NY*. Stupid black ice. Ultimately my own fault for heading out when the weather was less than ideal.

Thought I had come off lightly, but then tried to swim and got excruciating pain in my shoulder when I tried the first full-power stroke (warm up had been ok). Thankfully physio just thinks its some muscle tightness as a result of the fall, so some massage, stretching and band exercises should hopefully have me back in the water in a week or two.

Cycling and running not really impacted, although sticking to the turbo.

Last time I updated was Dec 11. Since then (not including this week)...
7 x swim - 12.4k
5 x bike - 192k
11 x run - 121.5k, including a pb 17:27 5k on the track, followed by a 6:37 beer mile

* https://www.youtube.com/watch?v=gBGwF681yiE&feature=share
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gingerbongo




Joined: 21 Sep 2012
Posts: 1408
Location: Devon

PostPosted: Wed Jan 03, 2018 2:58 pm    Post subject: Reply with quote

My body is not in great shape. I need to get on that foam roller and stop being lazy!

Didn't manage to get out much at all over Xmas. Combo of simply not wanting to, and being fair on the family.

Try to get some consistency in now for the next 5 weeks. Trying to negotiate another night run as my last long one before my race on the 13th.
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JaRok2300




Joined: 01 May 2014
Posts: 302
Location: Worcester, UK

PostPosted: Mon Jan 08, 2018 10:10 am    Post subject: Reply with quote

Last week:
2 swims - 5025m
5 bikes - 143km (all turbo)

No running but don't think calf is too bad so hope to start introducing a bit soon. Doing 15 calf raises on the bad leg twice a day now.
Is there a general consensus on what you should be able to do before trying to run?
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jibberjim




Joined: 15 Aug 2008
Posts: 8193
Location: Kingston

PostPosted: Mon Jan 08, 2018 11:42 am    Post subject: Reply with quote

Last Week
6 runs 37km in 2:40
4 commuting rides ~64km in ~3hours
1 road bike ride 44km in 1:30 (181 AP 225 NP)

Trying to reduce the SAD effects with a bit of exercise.

Oh yes, I also went swimming

Time: 1:30:14
Moving Time: 35:21
Avg Pace: 2:03 min/100m
Best Pace: 0:42 min/100m

Is what my watch recorded, but given that I barely swam 6 lengths whilst mucking about I'm a bit suspicious.
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Roscoemck




Joined: 10 Aug 2016
Posts: 374
Location: Glasgow

PostPosted: Mon Jan 08, 2018 1:11 pm    Post subject: Reply with quote

Actually not a bad week considering I was under the weather for a few days:

Run x 3 total 16 miles for 2 hrs 25 minutes
Bike x 2 total 1 hr 40 minutes (all turbo)
Swim x 1 30 minutes (pathetic)
Strength x 2 80 minutes

So just over 6 hours. Not a great week, but still 5 months to my first sprint.
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