Poland conquered, now for the work of Vitruvius..

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Re: Invading Poland...

Postby kfjatek » 11 Feb 2014 19:56

CCS wrote:Looks like all this training is paying off - great work on your 5km time!


Thanks - a bit of a surprise, really, but nothing to complain about!

: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 » 23 Feb 2014 22:31

Week 15: 2 x swim, 2 x bike, 2 x run, 0 x physio

Consistency vs. Plan score: 6/9 (106/135, 78%)
Plan completion score: 5/10 (104/150, 69%)
Physio consistency score: 0/6 (20/34, 59%)
Weight: N/A

Week 16: 3 x swim, 2 x bike, 3 x run, 1 x S&C, 3 x physio

Consistency vs. Plan score: 9/10 (109/136, 80%)
Plan completion score: 9/10 (108/150, 72%)
Physio consistency score: 3/6 (23/34, 68%)
Weight: 91.5kg (WoW - three weeks - delta: -2.7kg, total delta: -8.3kg)

Week 15 is one to quickly forget about. Work, work, work - only managed to do 2 sessions per sport, no physio, no gym. I hope I'm not going to have many more weeks like this one.

Week 16 has definitely been better - pretty good consistency, which is exactly what I need.

I'm actually half-way through the preparations to Poland, so probably worth checking in on status:
- Swim - very much on track and happy with progress. 400/200 time trial scheduled for tomorrow night, so let's see if I've managed to cut a few more seconds off the previous time. Even if not, feeling pretty strong.
- Bike - odd one, that. For some reason I tend to struggle on the turbo (actually didn't make it through a 30-min max effort fitness test the other week), but speed on the road is gradually going up. Only today I did a windy 61k at average moving speed of 28kph, with avg heart rate barely in Zone 2 and plenty of fuel left in the tank at the end. Thinking the rapid weight loss might have had something to do with this - you don't feel the benefit of it on the turbo, but carrying a few pounds less around clearly seems to be helping. Fortunately triathlons are done on the road rather than on spinning machines. Also - waiting for the weather to get better as soon as, so that I have enough time to get used to the TT machine. That should help with the bike split too.
- Run - still playing catch up, but I'd say with good outlook for the future. Yet to build the distance up (I'd say I'm half-way there at the moment), but considering that back in November I could only run about 10 minutes without pain, it's very promising. Cardio-wise I should be able to cope with a HM I think - 50+-minute runs are actually leaving me feeling surprisingly fresh from that point of view.

Overall, moderately happy with where I am today - provided over the next 14 weeks I manage to put some consistent work in, I *should* be on track to making my time targets in Poland.

: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 » 25 Feb 2014 00:28

Swim time trial update:

400m in 6:21 (PB by five seconds)
200m in 3:04

I am getting faster, but still need to work on being able to maintain that fast pace - the 200m time has gone down by as much (if not more) as the 400m result, which shouldn't be the case.

: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 SickBoy » 25 Feb 2014 02:49

Nice swim times. What sort of swim sessions are you doing in between tests?

I'd say to get out on your TT bike Asap. First TT bike isn't it? I was slower than on my road bike to begin with, took a little while to get up to speed on it. Also first descent on aero bars was memorable. ;)

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Re: Invading Poland...

Postby kfjatek » 25 Feb 2014 08:38

Thanks. I'm conscious I'll reach a plateau at some point in the not-so-distant future, but it's a level I'm happy to stay at for the time being at least, so all good.

Re TT bike - that's the plan! It's been a tad too wet here the last few weeks, but as soon as we get a spell of nice dry weather I'll be out there getting used to it.

: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 Jack Hughes » 25 Feb 2014 09:23

Get a TT entered.
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Re: Invading Poland...

Postby Bendy Ben » 25 Feb 2014 10:37

I'll enter a TT if u do Artur
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Re: Invading Poland...

Postby CCS » 25 Feb 2014 10:45

Sounds like it is all coming together very nicely.
Definitely get than fancy TT bike out to play (though mine also stays indoors at this time of year... don't know why, as most of its races have been in tipping rain).
Keep up the good work; don't break yourself; and you will be flying by the time Poland comes around!
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Re: Invading Poland...

Postby kfjatek » 25 Feb 2014 11:23

SickBoy wrote:What sort of swim sessions are you doing in between tests?


Sorry, forgot to answer this. Two sessions are with the club - typically one is technique driven and the other has longer intervals in it. The third one is based on sets I get from my coach - completely CSS driven. All of them are based on CSS, come to think of it - the club sessions use CSS as a reference point too.

Jack Hughes wrote:Get a TT entered.


Bendy Ben wrote:I'll enter a TT if u do Artur


Not before end of March/April. Not ready yet - wont be happy with my result. And one thing I don't want is not to be happy with my result. ;-)

CCS wrote:Sounds like it is all coming together very nicely.
Definitely get than fancy TT bike out to play (though mine also stays indoors at this time of year... don't know why, as most of its races have been in tipping rain).
Keep up the good work; don't break yourself; and you will be flying by the time Poland comes around!


Thanks. Yep, now that the leg is finally better, injury prevention is growing in priority - getting broken is a major thing that could stand between me and spanking Bendy's a*se in PL. ;-)

: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 Bendy Ben » 25 Feb 2014 16:18

[SMILING FACE WITH HEART-SHAPED EYES][SMILING FACE WITH HEART-SHAPED EYES]
You can do that anytime u like.


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