Training Log Archive: FE

Holmbury - Short Green - did 3.4k 135m climb registering etc. Convinced the organisers I could make it to the start before it closed, so it was rude not to at least shuffle out of sight with spare tyre wobbling! Physical and technical course tried using thumb compass, overshot 7 (60s), offline 5 (30s), hesitant 3 (15s) shuffled for some of the first 0.8k and walked the rest. Deliberately didn't punch last control, Surprised I was not much slower than my able bodied peers.

Sore, some reaction so took 400 ibu

Lido - 19 deg (17?) - too cold to mess around with drills, 200 wu & wd, 3 x 100 slower than last week. Then 400m in 8.54, 45s quicker than 18 days ago, speechless. Took time at 200 - 4.20, read as 4.40 (expected time) but wandered if I misread so checked at 300 - 6.38. Must be all down to bilateral breathing and reduced drag as reach and pull seemed quite weak today.

Time to buy neoprene balaclava and socks, plus ear plugs.

Spectrum - coaching session, various drills, kicking on front and back.

SSP 50m - sometime since I've swum in 50m indoor pool, found 50m far enough for drills and high elbows didn't gel. So concentrated on bilateral and flat body. Finished with 2 x 200m bilateral 5.15 and 5.08. Seems much more relaxing than every second stroke and definitely less drag for me - maybe the way forward without a wetsuit.

Lido wetsuit - balmy unheated 22. Tried high elbows but seemed so different with ws, 400m wu. Then 4 x 100 av 2.05, then 5 x 100 av 2.02. A couple of unexpected (pb) 1.59s. Around 5s quicker than 3 weeks ago - happy!

Spectrum 25m - coaching went very well. Need to kick from hips, legs together, keeping feet relaxed and pointing. Rather than arms swinging over top, need to pull up side by concentrating on raising/pointing elbows. What a difference, quicker tempo, even made catch and pull easier. Got the hang of it with bilateral breathing with lots of rest, longer efforts will be the real test.

Pool in Park (25m) - lunchtime, did some drills, otherwise fairly aimless. Need a planned session. Also need a regular fast swim and a regular endurance swim to maintain steady progress.

Just worked out stroke rate around 48-50i(!!), way way too low, with hindsight a worthwhile session.

Swimsmooth suggests around 55 for my pace, so not drastically low, certainly feel 60 is a medium term target, whilst also lengthening stroke.

C • Swim Smooth 2

Chest aching yesterday on one side so cold may have gone to chest, rest of family feeling worse. Still got to watch Tour of Britain at Hindhead and spent 2 hours standing watching my first premiership game, without aggravating calf. Might not be running yet but at least able to do most normal activities.

Spectrum 25m - Improvers class - one trainer, 5 beginners in one lane and two improvers in another. The other improver wandered why I was there (apparently too competent). Too little 1 to 1 time, so no concrete advice. Was given a couple of drills - catch up and single arms. Will give it a couple more weeks.

Lido wetsuit - 200 wu. 9.39 for 400m, below 10 mins at last! Last session of summer season so keen to record a wetsuit 400m time. Then 4 x 50 and 100m & wd

Had an uncomfortably close encounter with an aggressive cow(?) on a family walk. There was a young calf in the field with it's mother and a few other cattle. The mother, calf and other cattle were 40m off the path and we were halfway up the hill when a cow(?) positioned itself exactly on the path and stared straight at me so I went to walk around it and it started advancing, fortunately when it was 3m away (eye balls at same level as mine due to hill) it stopped when I bellowed at it, this happened again as I tried moving round it. The kids by this time had sensibly started walking slowly back to the style. Dread to think what might have happened if our dog hadn't started limping just as we got to the pub stop and got left at the pub with N whilst we went on to get the car. It seems the best advice is to think twice (alternative route) before entering a field with a young calf and cattle. It appears we acted the best way - stare, make yourself big and loud if threatened.

SSP 25m - 200 wu, then 10.32 for 400m (no wetsuit PB by 28s) splits 2.30, 2.43, 2.45, 2.34. Felt very easy and not out of breadth at the end. Concentrated on fore/aft balance, keeping head and chest low and minimal lifting of head and keeping legs up. Much, much better! Kept it short to be fresh for last week of heated lido.

The lido will open for the first time ever over the whole winter, just two hours on Saturday mornings. Heating off until it reaches a 11 degree minimum. Wetsuits optional!

Lido wetsuit - 200 wu, then 8 x 100 around 50s rest. Feeling tired from Tuesday, had an unexpected insight about drag so perhaps a useful session after all. Pool now closing 40 mins early due to darkness.

Lido wetsuit - no watch today, aimless initially, then 8 x 100 with around 45s rest, making small changes to technique and more relaxed without timing. Maybe a more laid back approach will speed up improving technique.