Training Log Archive: 1L

Freakin cold day!! I've been a lot better of late at not over dressing. I did well today with a termal shirt, a winter fleece and a light windbreaker. Of course my head was covered so only my eyes were exposed. I could have used another layer on my legs though.

Hills x 10.
I really started dragging after about 7 but managed to keep running and not walk any.
My hamstring/SI made it further before tightening up; around 17k I think.

The wind... oh the wind....

Gross fighting the wind. That's all.

Forgot my good shoes at home so stuck with the thumpy thumpy shoes for the run. On a positive note folks on the sidewalk could hear us coming and moved out of the way.

Head wind was brutal heading west. I can't find my winter run hat so my ears and forehead were frozen by the time I got back.

Otherwise comfortable run. Perhaps too comfortable....?

I'm having doubts about the accuracy of the speedometer of my garmin.
Apparently I hit 72.4 km/h. Although I'm happy with this result there's a niggling thought that this MIGHT not be accurate.

:op

Big difference from Monday. At least in how I felt.
Ayesha had a chat with me at the start and suggested I might see a special stroke coach to work on my balance and anxiousness in the water.
She's not wrong. As it stands right now I'd likely panic if I actually did a tri.

Getting in the water tonight though I did more distance than I've done before and I did flip turns for the first time and they went pretty well.

Time trials:
50 = 45 secs
400 = ~8:40 (Ayesha's going to send me my results tomorrow because I forget about 5 seconds after I'm done)

I felt much calmer and stronger tonight. I actually was thinking about it on the ride in this morning and getting worried about being out of breath.

Session:
WU 200 freestyle
4 x 50 DESC
200 KK

400 time trial

Drills :
Flip turns
4 x 50 underswitch

The underswitch was SO much better this week. I wasn't so dizzy and didn't feel so off balance.

I'm going to investigate the special technique guy. He also works on aquaphobia which may help my being so nervous about my breathing. It might be that I just need more time in the water.

A short run along the lakeshore before DB practice.
Wicked headwind going west - sadly I notice the pace didn't really pick up much with the wicked tail wind when we turned around.

I haven't fixed the computer on my bike but I thought I would try the multisport function on my garmin. I like it!

Back to riding my mtn bike. Switched my eggbeaters out for regular peddles (w/ grips & baskets). As much as I love my ol' 10 speed I just don't feel as safe on it when the weather is bad as I do on my mtn bike. The brakes work on my mtn bike for one thing.

Test night to get a baseline for our fitness/strength levels. I put level 4 intensity because each activity was to the point of failure so it was supposed to be all out but then there were long breaks between activities so it's not really a 5.
Time includes breaks between activities.

Doing 4 fixed exercises and one optional. An activity is to be continuous once form slips or repetition is interupted the count stops. Each activity is to be done until you can't do any more.

Activity / my time or # of reps
Horse 3:05min
Plank 2:40min
Sit ups 61
Push ups 35

Superman 2:30something mins

Definitely not as good as last year at this time despite injury.

My shoulder wasn't an issue tonight at all thankfully.

I'll try and list what I did tonight but I'm having a hard time keeping track. I feel like I'm learning to swim all over again. Ayesha tells me I'm having trouble with my balance in the water. My head is up too much which tips my legs down. I'm not rolling properly for breathing so I'm losing form and I end up lifting my head too far out of the water. In the end I end up gasping and panicking which just leaves me winded at the end of a lap. Horrible for endurance.

So I followed the program until part way through the endurance drill when Ayesha stopped me and just told me to keep practicing balance stuff and breathing instead.

Soooo....
W/U 200 choice
DR 4x50 underswitch (?) - this is a pull technique drill. The recovery is entirely underwater and the front arm doesn't pull until the hand of the recovering arm is in front of your face. - Had loads of trouble with this one so she asked me to hold back on these for now.
DR 3x500 - I was at my first 450 when she stopped me and assigned me to do balance work for the remainder of the practice. Focusing on keeping my head down and rolling to breath.
I should know my count for the remainder of the practice but I don't. Once I was pulled off of the lane schedule I just kept doing laps for balance and breathing.

I honestly thought I was more comfortable in water than this. Good to know. Very glad I decided to join this program. Obviously I have loads of work ahead of me but every bit will help and, more importantly, will help with all my various activities.

Took day off to rest shoulder.
Rode my bike to Kensington Mkt. Nothing eventful.