Training summary w/c 14. January
14 – 20 January 2019.
This was my week 5 of Ironman training and Week 12 of Tokyo / Boston marathon training.
I can’t believe how fast the weeks going by.
Rest day, favourite day of the week. Done nothing at all this day. Got my recommended 10 000 steps in by 10am at work , then spent the rest of the day with housework, and getting my week worth of workout clothes ready.
First workout of the week. Let’s go swimming. The plan was to swim about an hour, roughly 2k. Well it did not happen. 10 mins into my swim I developed a massive headache. No idea why. I drunk enough water all day, so literally have no clue. But other than that the session was okay.
Tuesday evening means tri run club. I still had a headache when we started this session, but it went away after a few laps. We spent our time on the track. I do like running on the track. It’s a great way to measure how much a person improves.
The session consisted of the below:
2 laps: warm up
2 laps: 300m slower pace run, 100m faster paced, repeat
2 laps: 200m slow, 200m fast, repeat
2 laps: 100m slow, 100m fast, repeat
After this we had to run another 2 laps in our faster pace, but only just as fast what we can keep up for our main set, 3k. I did try to run this in my faster pace, it was a 6:10mins/km. After speaking with G. I said to him there’s literally no way that I can run this fast for 3k. I mean the fastest I ever run was 6:57, but usually I’m closer to average a 7:30mins/km. By this time everyone was way into their 3k run, and I was still standing there trying to decide what pace to run. At the end we agreed that I run in a fast pace and see how long am I able to keep that up. If it’s not a full 3k no worries, it will be a good starting point. It turns out 3k is 7.5 laps on the track. I don’t think I ever circled as much in my life before.
After every lap I kept checking my watch and just to see if I can keep that pace up. Well it turned out am better than I thought. By the time I got to my 5th lap everyone else is finished. But I just kept going at tried to concentrate on myself.
When my watch buzzed at the 3k mark I was so happy that it was over.
These are the results:
1km – 6:20mins
2km – 6:16mins
3km – 5:54mins
OMFG. It looks like I really can push myself if I want it. You know you had a great run club session when you end up with not 1 but 3 PBs 🙌🏻
My last 5k PB was 34:34 so this new one is way better. Soon I can target a sub 30 time. I never once thought that I might be capable doing that.
Wednesday mean’s Brick session. After last night’s run club I had so much muscle ache that I really thought I won’t be able to cycle. It was only a short 30mins cycle followed by a 30mins run session. But by the time I finished my cycling my legs did warm up and had a great paced run session. The transition time between the 2 still took me over 5mins, but I think I’m getting better with the Quick change part.
I’ve spent Wednesday evening up in London.
I was lucky to attend a really informative and inspirational panel discussion. It was organised by @livcyclinguk & @giantbicycles.
4 inspirational ladies with 4 different IM journeys.
Ruth – @rastle50 – not just a simple AG winner she has won her AG in Kona and was the 3rd armature overall.
Mara – @mara.thefitlondoner – her first triathlon was an Ironman.
Alice – @aliceclarefitness – Liv ambassador and also IM finisher.
Eddie , or you can call her #irongran. She’s a multi IM finisher and she’s 75. Wow.
I’ve learnt so much from them and great to hear how others started their journeys.
Also good to hear that I’m not crazy because I’ve signed up for Bolton without doing the shorter distances first.
As long as I trust my plan and have set my mind to it I’ll be totally okay 🙂
Thank you ladies so much 🙌🏻
Swim got cancelled, due to going out for dinner. But managed to get a faster paced run in, straight after work. It felt so good to run around Basingstoke. When we lived there I loved running through Eastrop park and then through Lychpit and back to town, or just down to Popley to see my sister.
Finally decided to give Zwift a go. Turned out they do a 7 day free trial or upto 25km cycling. I was really lazy and only set it up on my phone. Just to see if I like it or not. It’s not bad at all. That 20mins literally just flew by. I loved the facts that I am virtually chasing others. Seen a few cyclist with the Hungarian flag and I always tried to keep up with them, even if it was for a short period of time.
Was supposed to do my Long run today, but swapped it around and done my Long cycle instead.
After last night’s good Swift session I decided that I do need this, so signed up for it. Also it turns out that it does work with my iMac. Better and bigger screen 🙂
The plan was to cycle at least an hour and half , then see how I manage that. It turns out I’m better than I thought. I did have the fan on but had to stop and open the windows as well because I really started to feel too hot. Drank 2.5 bottles of water, I think it’s a lot but really not too sure. Ate a handful of seeds and nuts and just kept pedalling. I’m not gonna lie the time went fast, but it was also hard. Have to be honest I can’t remember when was the last time I cycled this long, well I’ve done it outdoors a few times, but it was my longest ever session on the turbo.
Do you think that map looks like a rhino? I can’t stop thinking about that. Pleased with the distance I covered. It’s not the funniest and most exciting to cycle on the turbo but I do believe these boring winter sessions will be in great use in the spring/summer.
I had my first running race of the year. Covered over 22 miles, and you can read my full race report HERE.
Because of this long run I decided to skip tonight’s swim session. I don’t think I could have swim a single lap, my kicks would not work , and have a feeling I would have drowned.
Summary of the week:
By the end of the week I worked out just over 9hrs.
This included :
1 swim session (missed out on 2 )
3 cycling session
4 running session
Next I’ll need to make sure I’ll get my missing 2 swim sessions in as well. I shouldn’t have any issues with that. I’m back only 14miles with my long run, so won’t be as tired and will be able to do the missing sessions, and also don’t have any dinner planned with family, so I should be all okey 🙂 I also getting better with the ammount of training I have to do. I’m sore most of the days, but a good bath with Epsom salt works really well, and after every session I keep rolling my legs, so they won’t get as sore.
Somedays I still struggle with motivation just to get out of the door. But as soon as I’m out I’m totally okey with the training session ahead.