Poland conquered, now for the work of Vitruvius..

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Re: Invading Poland...

Postby kfjatek » 09 Dec 2013 01:56

Week 5: 2.5 x swim, 2 x bike, 0.5 x run

Consistency vs. Plan score: 5/10 (39/48, 81%)
Plan completion score: 5/10 (33/50, 66%)
Weight: 97.6kg (WoW delta: -0.6, total delta: -2.2)

Not a happy training week this week.
- managed to forget to take my goggles to the pool on Monday; after 30 mins my eyes were completely destroyed by chlorine & I had to get out halfway through the set
- Mr Hip is back & screaming, had to cut my Tuesday run short & cancel all other run sessions this week on physio's orders (first run now planned for Tuesday..)
- work commitments meant I ended up cooking just one dinner from scratch this week. Way below par for me, and doesn't bode we'll for the weight check..

Harbouring tonnes of mojo still, but there doesn't seem to be enough hours in a day for me right now... :|

:ugeek:

EDIT: Weight numbers updated. Not entirely sure how I've managed to lose some last week (especially given all the restaurant food), but won't be complaining.
2015:
26/04 Southampton 10k
30/05 Sieraków Triathlon
21/06 Dambuster Triathlon
29/08 Club Relays
27/09 Hever Triathlon
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Re: Invading Poland...

Postby kfjatek » 16 Dec 2013 00:34

Week 6: 3 x swim, 2 x bike, 1 x run

Consistency vs. Plan score: 6/8 (45/56, 80%)
Plan completion score: 6/10 (39/60, 65%)
Weight: 97.2 kg (WoW delta: -0.4, total delta: -2.6)

Two things getting firmly in the way of a good training week - work (annoying but acceptable) and hip (just annoying). Oh, and Christmas get-togethers (in principle not that annoying). So that's three things getting firmly in the way of a good training week. I confess without the cushions.

Just one run this week, but one that's triggered a "no running for at least the next week" policy for week 7. Will try to replace one run session with an hour at the gym for some S&C. Week 8 will be a run/swim only (in PL), so we'll see how the hip behaves then. Instructions are to be extra careful with it and walk-run if need be (which is fair enough).

Let's see tomorrow morning how the weight dial behaves.. Hopefully still going down despite the diet. ;-)

:ugeek:

EDIT: Weight updated. What do you know, it actually IS still crawling down. :-)
2015:
26/04 Southampton 10k
30/05 Sieraków Triathlon
21/06 Dambuster Triathlon
29/08 Club Relays
27/09 Hever Triathlon
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Re: Invading Poland...

Postby kfjatek » 22 Dec 2013 22:55

Week 7: 2 x swim, 1 x bike

Consistency vs. Plan score: 3/7 (48/63, 76%)
Plan completion score: 4/10 (43/70, 61%)
Weight: 97.6 kg (WoW delta: +0.4, total delta: -2.2)

By far the worst training week of the campaign so far. Felt under the weather at the beginning of the week so decided (rightly, I think) to pass on the Monday's swim and Tuesday's bike. By Wednesday I was feeling better, so jumped into the pool as usual. Went to the gym at LBS on Thursday, but it turned out they'd closed it for refurbishment over Christmas, so another session lost. And then another, when work got in the way. Not good at all.

And, it feels like the only half-healthy meal I had throughout the week was the salad lunch I had with the Witch. Doh. Not expecting a drop in weight this week..

:ugeek:

EDIT: Weight slightly up - as expected, really. :|
2015:
26/04 Southampton 10k
30/05 Sieraków Triathlon
21/06 Dambuster Triathlon
29/08 Club Relays
27/09 Hever Triathlon
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Re: Invading Poland...

Postby kfjatek » 02 Jan 2014 11:47

Week 8: 2 x swim, 2 x run

Consistency vs. Plan score: 4/6 (52/69, 75%)
Plan completion score: 8/10 (51/80, 64%)
Weight: 97.7 kg (WoW delta: +0.1, total delta: -2.1)

Actually, a surprisingly good training week last week. Plan was for 3 swims and 3 runs, but I was a bit afraid that being in PL and Christmas would have me throw the training plan out of the window. Also, for whatever reason, I only put on 100g over the week, which, given the amount of food I devoured while in PL, was nothing short of a miracle.

Back to run-walking too - and I'm stopping any runs as soon as I get the slightest hint of hip pain. If there's one thing that's worrying me about 2014, it's that I might not shake the injury off in time...

:ugeek:
2015:
26/04 Southampton 10k
30/05 Sieraków Triathlon
21/06 Dambuster Triathlon
29/08 Club Relays
27/09 Hever Triathlon
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Re: Invading Poland...

Postby kfjatek » 06 Jan 2014 12:35

Week 9: 2 x swim, 1 x bike, 2 x run

Consistency vs. Plan score: 5/9 (57/78, 73%)
Plan completion score: 7/10 (58/90, 64%)
Weight: 97.8kg (WoW delta: +0.1, total delta: -2.0)

For a junk food filled and alcohol-infused NYE week, this didn't turn out to be as bad as I had feared training-wise. Some high points in there too - both runs were largely pain-free, for instance (cramps excluded), and on Thursday I ran continuously for more than half an hour, which hasn't happened for a while now.

Back to proper training this week - meeting the coach in about half an hour to have a chat and regroup. Journey to Poland is starting in earnest now!

:ugeek:

EDIT: Weight updated. Another 100g up over last week; must be that sausage casserole...
2015:
26/04 Southampton 10k
30/05 Sieraków Triathlon
21/06 Dambuster Triathlon
29/08 Club Relays
27/09 Hever Triathlon
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Re: Invading Poland...

Postby Tarka the Nutter » 06 Jan 2014 17:38

Great news about the running (apart from cramps!).
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(basically because I've lost the plot!)
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Re: Invading Poland...

Postby kfjatek » 06 Jan 2014 23:45

Thanks Sarah - fingers crossed...

:ugeek:

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2015:
26/04 Southampton 10k
30/05 Sieraków Triathlon
21/06 Dambuster Triathlon
29/08 Club Relays
27/09 Hever Triathlon
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Re: Invading Poland...

Postby kfjatek » 12 Jan 2014 21:17

Week 10: 3 x swim, 3 x bike, 2 x run, 1 x S&C, 4 x physio

Consistency vs. Plan score: 9/9 (66/87, 75%)
Plan completion score: 10/10 (68/100, 68%)
Physio completion score: 4/5 (4/5, 80%)
Weight: TBC (WoW delta: TBC, total delta: TBC)

10 weeks behind me, so theoretically I'm a third of the way to Poland. Time for a quick sum-up ahead of the next 20 (yes, no pressure fellow invaders, just 20 weeks left to operation Fall Weiss).

Swim - seems like I'm getting consistently faster, but still need to work on endurance. My latest 400/200 time trial times went both down by 10s, which means I get slower as I swim longer splits. Admittedly, the test was done on a monster hangover after a New Year's Eve Eve party. Measures taken: two out of three swimming sessions during the week are fixed club swims (no influence on the sets), but in the third one I'll be focusing on that now.

Bike - overall I *feel* more solid on the bike than I did in November, but especially this week (after the prolonged Christmas break) this *did not* show in empirical data from my sessions. Fitness test actually came out worse than the previous one, and today's long ride had a relatively low average speed (I ride to HR now rather than speed, but in Z1/2 I'm not getting higher average than I was before the Xmas break). Why that is I'm not entirely sure - most probably a combination of time off bike, different diet over that time, colder weather out there, and so on. The gigantic DOMS I've had since the gym session on Thursday didn't help either, I'm sure (in fact for today I think they might have played the biggest part). Measures taken: need to these out to get my cycling back on track (if any are indeed needed - thoughts?).

Run - this one is the most risky and the most behind schedule, for obvious reasons. So far I've managed to build it up to 35 minutes at gentle 5:45/km pace (or thereabouts) without breaking down, which is good, but not good enough. Need to build it up to four times the duration, at 20%+ improved pace. Measures taken: From January, physio sessions are going to get as much attention in terms of tracking as any other training sessions. I've asked the physio to come up with a couple of complete sets of exercises to do (which she has) and I'm alternating between them on consecutive days. Hopefully this will allow me to faster build up both distance and speed on the road.

Getting ever so slightly anxious with 20 weeks to go. :|

:ugeek:
2015:
26/04 Southampton 10k
30/05 Sieraków Triathlon
21/06 Dambuster Triathlon
29/08 Club Relays
27/09 Hever Triathlon
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Re: Invading Poland...

Postby kfjatek » 19 Jan 2014 23:41

Week 11: 2 x swim, 2 x bike, 3 x run, 1 x S&C, 5 x physio

Consistency vs. Plan score: 8/9 (74/96, 77%)
Plan completion score: 8/10 (76/110, 69%)
Physio completion score: 5/6 (9/11, 82%)
Weight: 97.6kg (WoW delta: -0.2, total delta: -2.2)

Another pretty solid week of training. Work commitments had me miss a turbo session at the beginning of the week, but otherwise it has mostly gone according to plan. Particularly happy with the running (never thought I'd say this!). The "endurance" session was a full 45 minutes of running - completely pain-free! And so was the hill session, btw. Don't want to jinx it, but it's starting to look like including the physio sessions on my training plan was just the right thing to do.

One big thing left to address in order to maximise progress is diet/weight. Haven't figured out a good approach yet - generally oscillating around 97kg for a while now.

:ugeek:

EDIT: Weight data updated.
2015:
26/04 Southampton 10k
30/05 Sieraków Triathlon
21/06 Dambuster Triathlon
29/08 Club Relays
27/09 Hever Triathlon
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Re: Invading Poland...

Postby Bendy Ben » 20 Jan 2014 17:23

You are taking this seriously aren't you !

Crikey !

Great reading & congrats and the running. Fingers crossed you don't build too fast
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