Saturday, 14 January 2017

September 2016 Week 12 Session 3 (or thereabouts)

Once again Heeley Baths seemed attractive and I was there at 07:30. It wasn't all that busy and I managed to work well with the warm up in the medium lane and then my fast/slow sets in the fast lane.

I'd set the Garmin Swim to 23m rather than 25 yards so that I recorded metric data throughout (really should be 22.86m). I set the TempoTrainer to 28s but gradually reduced it. I'd forgotten the precise system for Week 12 so started off with alternating 100 yard slow/fast sets. I gradually reduced the length indicator to 25s and was able to maintain that, which seems to be 1:49min/100m. Later in the session I tried to carry on over 200 yards as a single set and struggled to keep up with 26s, or 1:54min/100m.  This is all fine as 1:54min/100m is the target pace for a 25m pool so I'm not far off. Having been to Heeley a few times now it is pretty clear that I'm faster in a short warm pool than a long cool one. The length element is well known, the heat is perhaps surprising.

Rather annoyingly despite making an effort to keep my laps in order the watch did not record the data properly once again. I'm sure I selected SAVE at the end of the swim and my weekly total incremented. However the session does not appear in the list and cannot be downloaded. So the observations above are the extent of my analysis.

This screenshot confirms that there really is a session in there but it can't be accessed. I've emailed Garmin Support UK and wonder what the outcome will be. Unfortunately I'm not committed to any of the new multi-sport watches as they are too large and too costly. There are some Suunto Vertical watches on special offer and although I'm tempted, they are large and are reported to have less than ideal GPS reception.

Thursday, 12 January 2017

September 2016 Week 12 Session 2

I started today's session early in the day having been blessed with a day of annual leave. Hopefully that meant I wouldn't be too tired to complete the sets well. Naturally I forgot my plan from last week  and set off at 47s per length with a goal of 47, 45, 43, 41 seconds. The data show that I achieved 47, 45.3, 44 and 43.7 seconds which was unfortunately a spot slower than last week even though I had a gentler start. Really, 47s is a bit too slow as I have to wait at the end of each lengthFor the second super set the outcome was 47.3, 46.7, 47.3 and another 47.3 seconds per length. As in Week 11 I had no more energy in my arms and was mostly a little slower across the board even though I had fairly clear pool. Looking back at my performance in this session across the programme my progress is disappointingly slight...

Today I was supposed to have gone for my SwimSmooth lesson but it was cancelled, which is a pity, but it gives me a little more time to reinforce the slight gains that I have made.

Monday, 9 January 2017

September 2016 Week 12 Session 1

Today's warm-up 200m was a PB at 4:51minutes which is quite satisfying.

For the routine of alternating fast and slow lengths things went well too. I lost 6 lengths or so due to poor button pressing but most of the data was sound. Mid routine I achieved 34.5 seconds for a length which is probably a PB too at 1:44min/100m. By the end of the session my last length was just over 40s so I achieved my goal of keeping under 2:00min/100m.

Saturday, 7 January 2017

September 2016 Week 11 Session 3

I walked to the Goodwin pool first thing this morning only to discover that it's still 'vacation' and so not open. Oh well, at least I had a walk.

After some work in the house I found that Heeley Baths was open at lunchtime and so took advantage of their 25 yard pool. There were few swimmers, little turbulence and with frequent push-offs I recorded some record times.

My warm-up with legs was at 2:18min/100m as against my usual goal of 2:30min/100m. That's quite something. Then, all 10 of my 91m (i.e. 100yd) sets were at a pace better than 2:00min/100m. In terms of technique I tried not to rush, to keep a long stroke and to engage from my hips and along my chest. It'll be interesting to see if Julian thinks I'm twisting, or some other problem.

Previously I've thought that the 8:00min 400m time trial won't happen, but this has given me some hope that when I'm not tired, and in a shorter pool, that I can achieve the pace. I'm tempted to go down to try tomorrow...

Monday, 2 January 2017

Annual leave

Looking at my exercise summary it's clear that I've had a bit of time my hands.

Saturday, 31 December 2016

Higger Tor

We'd not managed to go to Higger Tor on our Christmas Day walk as my hiking companion is awaiting a shoulder operation and didn't want to tackle the very short scramble needed to crest Higger Tor. So having set off today a plan formed to include it although I'd not thought of the way home.

The route included a bit more ascent and descent than I'm used to and also the rocky section on the lip of Burbage Edge. I could have done without that but it was preferable to running along the road on a busy holiday Saturday. The thought crossed my mind to go along Stanedge but that seemed that it would be too far although looking at the map I don't think it would've been more than a km or so extra. It would have involved a rocky path though, so not significantly easier.

That's the second time I've done this particular route, not really an achievement...
So, for me it was a hard 25km, my right ankle is fine so far but my left knee and thigh feel distinctly fatigued.

Friday, 30 December 2016

September 2016 Week 11 Session 2

Today's long swim was a struggle with technology as much as being in the water for 90 minutes. Would my Garmin Swim work and could I manage to press the buttons on the TempoTrainer correctly. Well, the former appears to have worked but I failed at the latter!

My plan was to pace at 45, 44, 43 and 42 seconds for the first superset. I started fine and was a little ahead of the pace. For sets 2 and 3 I thought I was flying as I was keeping up with little more effort. Anyway when I checked prior to set 4 I was still on 45s! I set to 42s but couldn't keep up with the beeps, partly due to effort and partly due to occasional holdups in the lane. My average was 43.3s so not too bad and is a spot faster than last week. The progression wasn't good as I let myself get ahead, perhaps if I had done 45s initially I would have had the energy for the 4th set?

For the second superset I planned 47, 46, 45 and 44s but really I hovered around 46.5s for each set. Simply I'd run out of power. Nonetheless, faster than last week.

For week 12 I think I need to do the series from 46s and 48s, making sure that I start gently and then adjust the TempoTrainer correctly.