I do realize that I have not posted much in recent months. This is due in part to taking to heart one of Scott Molina's tips: Spend less time reading, talking, blogging about training and more time actually doing it. This sport is about the work.
The truth is that I enjoy training, perhaps more than racing. This is something that a Norwegian competitor at this year's aviva affirmed.
However, a blog highlights significant milestones, challenges and achievements - anything that can motivate me to keep going. Therein, its role and value.
Here's one challenge that I couldn't meet. 32x50m swim intervals at 55 sec target with 10 sec recovery. All I could manage was 16 laps, averaging 57 sec with 30 sec recovery :(
I looked back at my swim times last year, and I managed a personal best of 48 sec for a 50m. Best this year is 53 sec. Gotten slower, have I?
Showing posts with label swim intervals. Show all posts
Showing posts with label swim intervals. Show all posts
Thursday, April 14, 2011
Wednesday, September 2, 2009
TLog: Does swimming help relieve sore muscles?
After a heavy weekend, my legs felt like they'd run a marathon. Compression tights for recovery, thefitbar massages and the works. Even after Monday recovery, legs were still sore - limping still pronounced.
But training is training. So I went for my Tue swim. 2.3 km of 50m, 100m repeats and a long 800m steady swim. And guess what? I could walk without limping after the swim. The legs felt as if they were straightened out. No more fatigue, no more strain. Amazing. Better than a sports massage.
Wonder if fellow readers experienced the same?
Today, a 30k bike and 5k run brick session, both at race pace. Averaged 27+kph with 22k close to or above 30 kph. Glad to be getting more used to aero position. In fact, about half of the time, I was on the aerobars. Still need to work on holding the line at fast speed in aero position.
5k run average about 6:07 pace, well better than my targeted race pace. Nice cool morning air at 6 am!
Looking forward to another heavy duty back-to-back workout later this week. :) The prison run on Sunday will have to be my recovery jog!
But training is training. So I went for my Tue swim. 2.3 km of 50m, 100m repeats and a long 800m steady swim. And guess what? I could walk without limping after the swim. The legs felt as if they were straightened out. No more fatigue, no more strain. Amazing. Better than a sports massage.
Wonder if fellow readers experienced the same?
Today, a 30k bike and 5k run brick session, both at race pace. Averaged 27+kph with 22k close to or above 30 kph. Glad to be getting more used to aero position. In fact, about half of the time, I was on the aerobars. Still need to work on holding the line at fast speed in aero position.
5k run average about 6:07 pace, well better than my targeted race pace. Nice cool morning air at 6 am!
Looking forward to another heavy duty back-to-back workout later this week. :) The prison run on Sunday will have to be my recovery jog!
Tuesday, August 25, 2009
TLog: All the usual suspects and Lost in Transition
Tuesday: 44 laps including 6x50m pull buoy and 6x200m fast paced swim.
pull: 0.59, 0.57, 1.00, 0.59, 0.59, 1.00 with 30s recovery
200m: 4.31, 4.39, 4.47, 4.40, 4.42, 4.42 with 1 min recovery; decent timings compared to last 200m's.
Without realizing it, some bad habits started creeping back. Noticed that the legs and hip were sinking, kick was too strong (outside shadow zone), head too tilted when breathing on the left, not waiting for the recovery hand to catch up before pulling, not catching, etc. All the usual suspects! So this session main focus was to remedy the above faults as best as I could.
Wednesday: 35k bike + 3k run brick session.
Forecast was for rain in the early morning.. not again! It was not raining when I rode out and thankfully the weather held up. Went on aerobars and big chainring most of the time now. Quite pleased that I was able to maintain close to 30 kph speed even on aerobars. All the way to Changi village and back with detours to commando camp and Simpang Bedok.
5x10min fartlek (give or take a few minutes, as I use 5 km instead of 10 min, and depending on traffic lights). After some getting used to, it is actually more comfortable and easier riding in the aero position. Half way through, I found the arm rests soaked with sweat, a new discovery! :)
Ave 26 kph, time taken 1:20, ave HR 136
Run leg: Ave pace 6.33, ave HR 151. Started off quite fast, below 6:20 pace and had to slow down to maintain expected race pace. Good transition run. Started to drizzle and rain after 2k, but that's a welcome relief. I enjoyed running in the rain, but not cycling in the rain for obvious reasons.
pull: 0.59, 0.57, 1.00, 0.59, 0.59, 1.00 with 30s recovery
200m: 4.31, 4.39, 4.47, 4.40, 4.42, 4.42 with 1 min recovery; decent timings compared to last 200m's.
Without realizing it, some bad habits started creeping back. Noticed that the legs and hip were sinking, kick was too strong (outside shadow zone), head too tilted when breathing on the left, not waiting for the recovery hand to catch up before pulling, not catching, etc. All the usual suspects! So this session main focus was to remedy the above faults as best as I could.
Wednesday: 35k bike + 3k run brick session.
Forecast was for rain in the early morning.. not again! It was not raining when I rode out and thankfully the weather held up. Went on aerobars and big chainring most of the time now. Quite pleased that I was able to maintain close to 30 kph speed even on aerobars. All the way to Changi village and back with detours to commando camp and Simpang Bedok.
5x10min fartlek (give or take a few minutes, as I use 5 km instead of 10 min, and depending on traffic lights). After some getting used to, it is actually more comfortable and easier riding in the aero position. Half way through, I found the arm rests soaked with sweat, a new discovery! :)
Ave 26 kph, time taken 1:20, ave HR 136
Run leg: Ave pace 6.33, ave HR 151. Started off quite fast, below 6:20 pace and had to slow down to maintain expected race pace. Good transition run. Started to drizzle and rain after 2k, but that's a welcome relief. I enjoyed running in the rain, but not cycling in the rain for obvious reasons.
Sunday, July 26, 2009
TLog: one week's worth
It had been a busy week at work and conference, so less time to blog. Here are the workouts this week:
Tue: 2.3k swim
300 m warmup
6x50m pull .54, .55, .59, .57, .59, .58
4x50m kick
2x50m fast swim 0.48, 0.50
4x100m (1 min recovery) 2.18, 2.13, 2.14, 2.19,
1x800m steady swim 2.26, 2.31, 2.33, 2.33, 2.38, 2.33, 2.25, 2.31
200m cool down
Wed: Stationary bike 5x6 min hard, 3 min recovery; omitted 12k aerobic run due to work dinner.
Fri: 3X1km reps, slightly faster than race pace (<6:00). Recovery 2min; 1X5km rep, race pace (6:30).
Sat: a.m.: 62k bike long intervals at Changi coastal road... went up and down three times, short 1.5k brick run; p.m.: 1.2k swim (8x100m 30 sec recovery)
Sun: Bike 38k North East loop.
Tue: 2.3k swim
300 m warmup
6x50m pull .54, .55, .59, .57, .59, .58
4x50m kick
2x50m fast swim 0.48, 0.50
4x100m (1 min recovery) 2.18, 2.13, 2.14, 2.19,
1x800m steady swim 2.26, 2.31, 2.33, 2.33, 2.38, 2.33, 2.25, 2.31
200m cool down
Wed: Stationary bike 5x6 min hard, 3 min recovery; omitted 12k aerobic run due to work dinner.
Fri: 3X1km reps, slightly faster than race pace (<6:00). Recovery 2min; 1X5km rep, race pace (6:30).
Sat: a.m.: 62k bike long intervals at Changi coastal road... went up and down three times, short 1.5k brick run; p.m.: 1.2k swim (8x100m 30 sec recovery)
Sun: Bike 38k North East loop.
Wednesday, July 15, 2009
TLog: nice night run
It has been a long while since I ran at night. The last time would be the Sundown marathon end May. A little tired this evening, after the morning stationary bike session spinning over 75 minutes and yesterday's swim. And I was thinking of skipping this run. But I am glad I didn't.
It was a nice evening to be out. Cool breeze, not many people at Bedok Reservoir. Supposed to be an easy aerobic run at 145. But all the way to BR and not run up the slope? How to be ready for NF100 come Oct 24? So I thought of PK and Ald (who love running hills!) and picked up the pace for this slope.
Surprisingly, it didn't feel as hard. HR went up to 170+, but that's not as bad as I thought. Perhaps all that climbing on the bike is helping.
Towards the end, I took three strides, again picking it up on the up slopes. Felt strong, not winded. Distance: 10 km.
Quite happy with this evening's run, especially after I struggled with the swims after the lay off. I was really panting and tired in the first two short swim sessions.
Yesterday's 2.3 km swim was an improvement.
pull buoy: 0.55, 0.56, 0.56, 0.57, 0.58, 0.58 (ave: 0.567)
4x100: 1.58, 2.05, 2.07, 2.07 (ave: 2.043)
4x200: 4.32, 4.33, 4.39, 4.44 (ave: 4.37)
I was pleasantly surprised, as I didn't go out hard. Just to get into the swing of things, and practice technique. Must be doing it right.
I was not very enthusiastic about the upcoming OSIM tri. Read the e-brief and found out that the bike route will be over 6 laps, with many sharp corners. With the relatively narrow paths, it'd be very crowded. Not to my liking. I was also unsure if I could be ready in just little under three weeks. I was planning to use it as a training session - brick training? Also contemplating to withdraw (DNS!).
With the past two days, things are looking up a little. Maybe I'll be ready after all.
It was a nice evening to be out. Cool breeze, not many people at Bedok Reservoir. Supposed to be an easy aerobic run at 145. But all the way to BR and not run up the slope? How to be ready for NF100 come Oct 24? So I thought of PK and Ald (who love running hills!) and picked up the pace for this slope.
Surprisingly, it didn't feel as hard. HR went up to 170+, but that's not as bad as I thought. Perhaps all that climbing on the bike is helping.
Towards the end, I took three strides, again picking it up on the up slopes. Felt strong, not winded. Distance: 10 km.
Quite happy with this evening's run, especially after I struggled with the swims after the lay off. I was really panting and tired in the first two short swim sessions.
Yesterday's 2.3 km swim was an improvement.
pull buoy: 0.55, 0.56, 0.56, 0.57, 0.58, 0.58 (ave: 0.567)
4x100: 1.58, 2.05, 2.07, 2.07 (ave: 2.043)
4x200: 4.32, 4.33, 4.39, 4.44 (ave: 4.37)
I was pleasantly surprised, as I didn't go out hard. Just to get into the swing of things, and practice technique. Must be doing it right.
I was not very enthusiastic about the upcoming OSIM tri. Read the e-brief and found out that the bike route will be over 6 laps, with many sharp corners. With the relatively narrow paths, it'd be very crowded. Not to my liking. I was also unsure if I could be ready in just little under three weeks. I was planning to use it as a training session - brick training? Also contemplating to withdraw (DNS!).
With the past two days, things are looking up a little. Maybe I'll be ready after all.
Friday, June 5, 2009
TLog: Steady swim intervals
Today's session is on steady swim intervals. 5x100m and 3x200m with 1 min recovery.
First 100m went too fast, even though I tried to slow down. The other intervals were better. I can't count. Did 6x100m instead.
4x50m pull: 0.57, 0.56, 0.58, 0.58 (ave: 0.573)
6x100m: 2.03, 2.15, 2.19, 2.21, 2.18, 2.18 (ave: 2.157)
3x200m: 4.47, 4.41, 4.48 (ave: 4.453)
This session was at the 50m lap pool. So the timings are more indicative. Too many turns on the 25m lap pool, so a little more subjective.
Practiced sighting for last 200m. Tried something new, which is to start looking up before the right arm pull and to keep eyes low above water to minimize disruption.
Total: 42 laps
Just realized that total swim distance for 5 months this year is 3 times that of 2008. On reflection, I am happy that
(a) front crawl is more decent now
(b) can swim continously for 30 laps (1.5 km)
(c) can sight in open water
(d) can do bilateral breathing
(e) not so worried about OWS
Now the primary focus is to improve my biking.
First 100m went too fast, even though I tried to slow down. The other intervals were better. I can't count. Did 6x100m instead.
4x50m pull: 0.57, 0.56, 0.58, 0.58 (ave: 0.573)
6x100m: 2.03, 2.15, 2.19, 2.21, 2.18, 2.18 (ave: 2.157)
3x200m: 4.47, 4.41, 4.48 (ave: 4.453)
This session was at the 50m lap pool. So the timings are more indicative. Too many turns on the 25m lap pool, so a little more subjective.
Practiced sighting for last 200m. Tried something new, which is to start looking up before the right arm pull and to keep eyes low above water to minimize disruption.
Total: 42 laps
Just realized that total swim distance for 5 months this year is 3 times that of 2008. On reflection, I am happy that
(a) front crawl is more decent now
(b) can swim continously for 30 laps (1.5 km)
(c) can sight in open water
(d) can do bilateral breathing
(e) not so worried about OWS
Now the primary focus is to improve my biking.
Wednesday, June 3, 2009
TLog: swim repeats and fast ride on trainer
Surprisingly, the only reminder of Sun morning's run was MRK, an affirmation of the move to tris instead of only runs.
Back to training for the next event, which is the OSIM triathlon on Aug 2. Two months, but effectively, only 5 weeks due to travel commitments in Jun and Jul.
Tue: Swim 40 laps
pull: 1.02, 0.56, 0.54, 1.02
6x100m: 2.05, 2.05, 2.08, 2.11, 2.12, 2.12 (ave: 2.088)
6x50m: 1.01, 1.02, 1.03, 1.03, 1.02, 1.03 (ave: 1.023)
Wed: Bike trainer
10 reps of 5 min hard spinning with 3 min recovery. HR went up to 150+ on hard spins, but I goofed a little. Should go up to 170 and on higher cadence. Needs more work.
Back to training for the next event, which is the OSIM triathlon on Aug 2. Two months, but effectively, only 5 weeks due to travel commitments in Jun and Jul.
Tue: Swim 40 laps
pull: 1.02, 0.56, 0.54, 1.02
6x100m: 2.05, 2.05, 2.08, 2.11, 2.12, 2.12 (ave: 2.088)
6x50m: 1.01, 1.02, 1.03, 1.03, 1.02, 1.03 (ave: 1.023)
Wed: Bike trainer
10 reps of 5 min hard spinning with 3 min recovery. HR went up to 150+ on hard spins, but I goofed a little. Should go up to 170 and on higher cadence. Needs more work.
Friday, May 29, 2009
TLog: recovery week
Tue: 32 lap swim. Main set: 10x100m (1 min recovery) - 2.02, 2.02 2.07, 2.07, 2.04, 2.05, 2.10, 2.08, 2.09, 2.10 (ave 2.064)
Quite happy with the timings.
Wed: 1 hour aerobic run
Thu: 27 km bike ride at relatively easy pace. Got to try out my new Shimano Dura-ace WH 7850 clincher wheels. Lighter, smoother and more comfortable. Also able to hold speed easily above 28 kph. Didn't push faster but found it easier to maintain about 30 kph for the straight coastal road sections.
Also practiced riding from the drop handles. Realized that one reason that hindered me at the Bintan tri was that I didn't go down to the drop at all! Managed to ride one length of the coastal road on drop bars. But cadence was relatively low - average about 60 to 70. Since this is recovery week, I didn't push it.
Quite happy with the timings.
Wed: 1 hour aerobic run
Thu: 27 km bike ride at relatively easy pace. Got to try out my new Shimano Dura-ace WH 7850 clincher wheels. Lighter, smoother and more comfortable. Also able to hold speed easily above 28 kph. Didn't push faster but found it easier to maintain about 30 kph for the straight coastal road sections.
Also practiced riding from the drop handles. Realized that one reason that hindered me at the Bintan tri was that I didn't go down to the drop at all! Managed to ride one length of the coastal road on drop bars. But cadence was relatively low - average about 60 to 70. Since this is recovery week, I didn't push it.
Monday, May 18, 2009
TLog: taper week
Reduce duration and frequency, but maintain intensity. That's the focus of taper workouts. So only three sessions this week, starting with a short swim today.
warm up: 1.07, 1.09, 1.13, 1.13, 1.11, 1.08, 1.09, 1.08
3x100m: 1.56,2.02, 2.00 (60s recovery)
3x50m: 0.55, 0.55, 0.56 (30 s recovery)
warm down: 300m
total: 23 laps
Quite happy with the times, especially going under 1 min for the 50m and averaging under 2:00 for the 100m intervals. :)
Tomorrow: a short aerobic 5 km run with 100m strides.
Thu: a short spin session with 1 min hard and 3 min recovery,5 reps.
warm up: 1.07, 1.09, 1.13, 1.13, 1.11, 1.08, 1.09, 1.08
3x100m: 1.56,2.02, 2.00 (60s recovery)
3x50m: 0.55, 0.55, 0.56 (30 s recovery)
warm down: 300m
total: 23 laps
Quite happy with the times, especially going under 1 min for the 50m and averaging under 2:00 for the 100m intervals. :)
Tomorrow: a short aerobic 5 km run with 100m strides.
Thu: a short spin session with 1 min hard and 3 min recovery,5 reps.
Thursday, May 14, 2009
TLog: Steady pace swim and Bike Trainer
Exams are over, term's over and everything is peaceful and quiet for a change. So was the pool. Only three other swimmers this morning. More came later, but it was pleasant to have the lane to myself for a change.
Second swim session this week, at NUS pool. Target today was steady pace swim. 5x100m, and 3x200m. I did fast laps on the pull buoy, but went to a steady state swim for the main set.
warm up: 1.05, 1.10, 1.04, 1.05, 1.08, 1.08 (30 sec recovery)
pull: 1.01, 0.57, 0.59, 0.59 (30 sec recovery)
5x100m: 2.01, 2.17, 2.13, 2.13, 2.14 (60 sec recovery)
3x200m: 4.48 (2.22, 2.26), 4.46 (2.20, 2.26), 4.52 (2.22, 2.30) (60 sec recovery)
10 laps continuous: 1.11, 1.15, 1.18, 1.19, 1.18, 1.15, 1.18, 1.12, 1.09, 1.11
I didn't realize until after the swim that my pace was about the same as my last fast 100m interval session.
The 200m intervals were about the same as the early session this week, and I felt slower than the last time.
To round it off, I did 10 laps continuous. Felt tired by then, and slowed my pace. But the times were pretty decent, so no complaints from me.
Overall 52 laps.
Wed session on the stationary bike was 10x5 min hard ride with 3 min recovery. Managed to cover the entire set today. Phew! Needed two bottles of isotonic drinks. E commented that I was "madder" (dripping more sweat) than the last time.
And now for NUS slopes tomorrow. Gambare.
Second swim session this week, at NUS pool. Target today was steady pace swim. 5x100m, and 3x200m. I did fast laps on the pull buoy, but went to a steady state swim for the main set.
warm up: 1.05, 1.10, 1.04, 1.05, 1.08, 1.08 (30 sec recovery)
pull: 1.01, 0.57, 0.59, 0.59 (30 sec recovery)
5x100m: 2.01, 2.17, 2.13, 2.13, 2.14 (60 sec recovery)
3x200m: 4.48 (2.22, 2.26), 4.46 (2.20, 2.26), 4.52 (2.22, 2.30) (60 sec recovery)
10 laps continuous: 1.11, 1.15, 1.18, 1.19, 1.18, 1.15, 1.18, 1.12, 1.09, 1.11
I didn't realize until after the swim that my pace was about the same as my last fast 100m interval session.
The 200m intervals were about the same as the early session this week, and I felt slower than the last time.
To round it off, I did 10 laps continuous. Felt tired by then, and slowed my pace. But the times were pretty decent, so no complaints from me.
Overall 52 laps.
Wed session on the stationary bike was 10x5 min hard ride with 3 min recovery. Managed to cover the entire set today. Phew! Needed two bottles of isotonic drinks. E commented that I was "madder" (dripping more sweat) than the last time.
And now for NUS slopes tomorrow. Gambare.
Tuesday, May 12, 2009
TLog: 200m swim intervals
"Progressed" to 5x200m intervals:
4.19 (2.02, 2.17), 4.49(2.21, 2.28), 4.47 (2.18, 2.29), 4.49 (2.20, 2.29), 4.46 (2.22, 2.24); 1 min recovery between intervals.
The first 200m I went out too fast, as if it was a 100m interval fast swim. Big mistake. The 4.40+ time is more sustainable.
pull buoy: 1.04, 0.58, 0.58, 0.58. Quite happy with the sub 1 min times.
Total: 48 laps
4.19 (2.02, 2.17), 4.49(2.21, 2.28), 4.47 (2.18, 2.29), 4.49 (2.20, 2.29), 4.46 (2.22, 2.24); 1 min recovery between intervals.
The first 200m I went out too fast, as if it was a 100m interval fast swim. Big mistake. The 4.40+ time is more sustainable.
pull buoy: 1.04, 0.58, 0.58, 0.58. Quite happy with the sub 1 min times.
Total: 48 laps
Saturday, May 9, 2009
TLog: swim sets
Today's swim (40 laps):
warm up: 1.08, 1.01, 0.56, 1.02, 1.01 (ave:1.016) 30s rest
pull: 1.01, 0.59, 1.00, 1.03 (ave: 1.008) 30s rest
10x100: 2.04, 2.11, 2.10, 2.09, 2.11, 2.14, 2.13, 2.14, 2.13, 2.10 (ave: 2.109) 1 min rest
Compared to last swim with the De Soto speedsuit, there is small difference (<1 sec) for the warm up and pull buoy timings, and almost 3 sec per 100m difference on the main set. Not exactly similar conditions - evening at Laguna pool (25m) versus morning at Bedok SC (50m). So some degree of caution in interpretation is necessary.
Amidst the emphasis on speed, I have forgotten one basic technique, which is to catch only when the other hand is entering the water. I had started the catch too early and that caused some loss in glide efficiency. Also, with the right timing, the body goes into the lateral position better. Again more efficient swimming. Need to internalize these motions again. It is all about muscle memory so that on the actual OWS, it all clicks into place without conscious thought.
warm up: 1.08, 1.01, 0.56, 1.02, 1.01 (ave:1.016) 30s rest
pull: 1.01, 0.59, 1.00, 1.03 (ave: 1.008) 30s rest
10x100: 2.04, 2.11, 2.10, 2.09, 2.11, 2.14, 2.13, 2.14, 2.13, 2.10 (ave: 2.109) 1 min rest
Compared to last swim with the De Soto speedsuit, there is small difference (<1 sec) for the warm up and pull buoy timings, and almost 3 sec per 100m difference on the main set. Not exactly similar conditions - evening at Laguna pool (25m) versus morning at Bedok SC (50m). So some degree of caution in interpretation is necessary.
Amidst the emphasis on speed, I have forgotten one basic technique, which is to catch only when the other hand is entering the water. I had started the catch too early and that caused some loss in glide efficiency. Also, with the right timing, the body goes into the lateral position better. Again more efficient swimming. Need to internalize these motions again. It is all about muscle memory so that on the actual OWS, it all clicks into place without conscious thought.
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