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jibberjim




Joined: 15 Aug 2008
Posts: 8294
Location: Kingston

PostPosted: Thu Mar 15, 2018 11:14 am    Post subject: Reply with quote

jibberjim wrote:
5 runs ~54km in ~4:02
1 extended commute, second half in deep snow ~2 hours in (150 AP 190 NP)
3 turbos
207/266 ~0:32
196/246 ~0:39
239/255 ~0:43


3 commutes on the road bike as nothing else worked@
196AP 236NP 42km 1:27
156AP 189NP 17km 0:40
190AP 228NP 29km 1:01
178AP 218NP 23km 0:53
175AP 223NP 28km 1:01
149AP 192NP 25km 1:02

Just 4 runs ~36km in ~2:40.

Ended the week (and carried on into this one) with a heavy cold so not much happening.
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tin pot




Joined: 08 Jul 2013
Posts: 2563
Location: Bromley

PostPosted: Sun Mar 18, 2018 8:18 pm    Post subject: Reply with quote

Less bad

3 run
2 bike
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Iron 17 16h11, '16 14h30
Half Iron 18 DNF, '17 7h39, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
Trail 10K '16 54:01 '13 54:46
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Roscoemck




Joined: 10 Aug 2016
Posts: 428
Location: Glasgow

PostPosted: Mon Mar 19, 2018 8:51 am    Post subject: Reply with quote

Better week.

3 Bike(turbo), 3 runs, 3 swims, 3 strength/core. 7.5 hours total.

Pleased with this.
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Mungo




Joined: 29 Sep 2016
Posts: 381
Location: Preston

PostPosted: Mon Mar 19, 2018 9:27 am    Post subject: Reply with quote

10.5 hours.
Tapered for Oulton Park .... then it got cancelled !
Sort of greatful yesterday would have verged on dangerous with the wind chill.
Did the distances on Mill and Static, run average was pleasing.. bike power not so much.
Onwards.....
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JaRok2300




Joined: 01 May 2014
Posts: 373
Location: Worcester, UK

PostPosted: Mon Mar 19, 2018 11:31 am    Post subject: Reply with quote

2nd week back into routine and pleased I didn't let the weather affect me too much.

2 swims - 4400m
3 Bikes - 69km (+3 commutes 33km)
3 Runs - 16km (2 as 4min run/1min walk and a 1 as 9min off the bike)

Still no twinges in calf so thinking continuous running may be on the cards more than the 9min max I've done so far.
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Chrace




Joined: 28 Apr 2010
Posts: 2781
Location: Eating a Yorkie

PostPosted: Tue Mar 20, 2018 11:03 am    Post subject: Reply with quote

TriSam wrote:
228 to 300 is a huge jump, have you been up at those numbers before?

I was at 300 in 2015 for the first X, so hoping to get close to that again.

Since that last post FTP has "climbed" to 233 and 241 on consecutive weeks. I'm still not falling off the turbo when done so there's more to come.

Just need to get this old body to understand we're back in business. It's in there somewhere. Smile

I expect the "real" training will start around 260 this year. Until then it's a matter of actually getting used to pushing hard enough to get a proper starting number.
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Mungo




Joined: 29 Sep 2016
Posts: 381
Location: Preston

PostPosted: Sun Mar 25, 2018 6:00 pm    Post subject: Reply with quote

12 hours....
4 swims!
All slow !!
No intervals or running.
Recovery week so to speak.
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stenard




Joined: 04 Sep 2013
Posts: 1659

PostPosted: Mon Mar 26, 2018 9:12 am    Post subject: Reply with quote

Forgot to update last week, so the last fortnight has looked as follows:

w/e 18/03
2 swims covering 5.2km
3 turbos lasting 4hrs (250 TSS, 120km of tracked distance)
4 runs covering 52km in 4hrs15

w/e 25/03
3 swims covering 7.75km
3 turbos lasting 4hrs20 (265 TSS, 135km of tracked distance)
4 runs covering 55km in 4hrs20

Writing it down does demonstrate a relatively steady progression in the volume of the sessions I am set.

Off for a few days of golfing in the Algarve middle of this week, so a natural period of recovery built in there. I probably need it. I've only had 2 full rest days in March so far it would appear.
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JaRok2300




Joined: 01 May 2014
Posts: 373
Location: Worcester, UK

PostPosted: Mon Mar 26, 2018 9:44 am    Post subject: Reply with quote

Last week:

Swim x 2 - 4850m
Bike x 3 - 70km (+3 commutes 40km)
Run x3 - 12km (2 x 5km continuous + 1x2km off the bike)

Calf felt a little tight after the 2nd 5km on Saturday so need to watch that.
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jibberjim




Joined: 15 Aug 2008
Posts: 8294
Location: Kingston

PostPosted: Mon Mar 26, 2018 11:53 am    Post subject: Reply with quote

jibberjim wrote:

3 commutes on the road bike as nothing else worked@
196AP 236NP 42km 1:27
156AP 189NP 17km 0:40
190AP 228NP 29km 1:01
178AP 218NP 23km 0:53
175AP 223NP 28km 1:01
149AP 192NP 25km 1:02

Just 4 runs ~36km in ~2:40.


So also missing two weeks:
Week 1, under the weather.

Extended commutes totalling 160 AP 204 NP 54km 2:05
62km regular commutes 3:00
6 runs totalling 40km in 3:04

Week 2, recovered on the tuesday mostly, but still taking it more easily
Extended commutes:

227 NP 185 AP 25km 55min
203 NP 170 AP 23km 45min
238 NP 199 AP 22km 49min
229 NP 184 AP 26km 56min
31km regular commute 90min

6 runs totalling 52km in 3:43 (still had two very easy runs)
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Roscoemck




Joined: 10 Aug 2016
Posts: 428
Location: Glasgow

PostPosted: Mon Mar 26, 2018 7:59 pm    Post subject: Reply with quote

Consistent week again for me. 3 runs, 3 swims, 3 turbo, 2strength.

7.5 hours total.
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Jgav




Joined: 06 Dec 2016
Posts: 267

PostPosted: Mon Mar 26, 2018 9:24 pm    Post subject: Reply with quote

Run x 3 = 19k
Bike x 2 = 90k
Swim x 2 = 1700m
Total TSS 413

Swimming pool is pissing me off with the limited lane swimming available. Was there and they went down to 0 lanes just as I was finishing my warmup. Had to can the rest of the session.
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jibberjim




Joined: 15 Aug 2008
Posts: 8294
Location: Kingston

PostPosted: Sun Apr 01, 2018 4:33 pm    Post subject: Reply with quote

jibberjim wrote:
227 NP 185 AP 25km 55min
203 NP 170 AP 23km 45min
238 NP 199 AP 22km 49min
229 NP 184 AP 26km 56min
31km regular commute 90min

6 runs totalling 52km in 3:43 (still had two very easy runs)


194NP 164 AP 27km 63min
195NP 156 AP 34km 75min
62km regular commutes 180min

6 runs totalling 67km in 5:00

Had four hours to kill by the Grand Union canal, so 24km and ~1:48 took up some of the time, was not feeling great by the end, probably 24km is where I should think about having some calories since the night before.
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Ozzie1973




Joined: 31 Jul 2013
Posts: 172
Location: Swindon

PostPosted: Sun Apr 01, 2018 7:09 pm    Post subject: Reply with quote

Another good few weeks for me...

Week ending 25th March:
Swim - 2hrs, 5.5k
Bike - 12hrs - mixture of Zwift and a 4.5hr long ride at the weekend
Run - 3hr 30min - 30.2km
Core - 3 x 30min session - this is really paying off!

Week ending 1st April
Swim - 2hrs, 5.7k
Bike - 8hrs, mixture of Zwift and 5.5hr long ride at weekend
Run - 4hrs 10min, 41km
Core - 3 x 30 min sessions

8 weeks to Ironman Lanza - 6 weeks of full training before taper begins.
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tin pot




Joined: 08 Jul 2013
Posts: 2563
Location: Bromley

PostPosted: Mon Apr 02, 2018 6:04 am    Post subject: Reply with quote

2 bike
2 Run
7 hrs gardening

Im hoping the strain on the lower back is good training for holding aero!
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Iron 17 16h11, '16 14h30
Half Iron 18 DNF, '17 7h39, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
Trail 10K '16 54:01 '13 54:46
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