The long road to Ruin(ed ankles, knees whatever else breaks)

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Re: The long road to Ruin(ed ankles, knees whatever else bre

Postby md6 » 21 Aug 2015 12:12

cycle commuted in to the office today, legs are feeling really tired so i'm going to leave it here until next week. Which is handy as the builders haven't finished and won't be done until at least next Thursday if not the following week. might go for a swim over the weekend just a gentle one to ease everything out and work on technique bits from Les stables
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Re: The long road to Ruin(ed ankles, knees whatever else bre

Postby md6 » 23 Aug 2015 18:41

I managed to do a nice 2k swim this afternoon after dropping the gf at the airport. lots of focus on technique and mainly short sets with one 500 thrown in for fun. Felt good, and the technique hopefully seems to be sticking my kick can still do with improvement as I need to think about doing it still, hope that'll stop soon enough/at some point.

Also weighed myself today. I'm down to 79.5kgs, which is good. target is 78 and started at 81.4 so nearly 2kgs lost and only 1.5 to go. I may also try and keep going but i'll set that target as and when I reach this one.
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Re: The long road to Ruin(ed ankles, knees whatever else bre

Postby md6 » 25 Aug 2015 09:51

cycle commute home yesterday in the rain. It was fantastic!

Legs felt a little heavy to start with but once I got on a long straight opened up and felt really good. rode a few people off the wheel too (why they would sit on my wheel in the wet so neither of us can stop properly, and I don't have mudguards I don't know!) which was nice.
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Re: The long road to Ruin(ed ankles, knees whatever else bre

Postby kfjatek » 25 Aug 2015 09:57

md6 wrote:cycle commute home yesterday in the rain. It was fantastic!


Ha, you should've joined us for the Rule #9 spin in France, you would've loved it :-)
2015:
26/04 Southampton 10k
30/05 Sieraków Triathlon
21/06 Dambuster Triathlon
29/08 Club Relays
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Re: The long road to Ruin(ed ankles, knees whatever else bre

Postby Jack Hughes » 25 Aug 2015 10:23

md6 wrote:cycle commute home yesterday in the rain. It was fantastic!


Low air pressure/density :D
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Re: The long road to Ruin(ed ankles, knees whatever else bre

Postby md6 » 25 Aug 2015 11:02

I'll have you know I was in fact as dense as ever!
:oops:
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Re: The long road to Ruin(ed ankles, knees whatever else bre

Postby md6 » 27 Aug 2015 12:41

Wednesday 26th August:
Cycle commute (in to work only): took it easy most of the way, legs felt good but took a little while to warm up. I hadn't really eaten the night before and only had water that morning which could explain that a bit. But still seemed to be feeling pretty good once I warmed up. not setting the world alight but that wasn't the plan just a nice solid spin into the office.

Swim:
I decided to focus on technique and effort level for this session, not distance. So it only turned out to be 1600m.
w/u 400*m,
5x100* off 3mins. times for each were really consistent: 1'36, 1'38, 1'37, 1'37, 1'37.
400* technique focusing on catch and kicking
1x100* 1'40
200* c/d

* the pool is 19m which makes distances all slightly out, my 100's were actually 6 lengths which means 114m and so on - so all times should be adjusted to account for a 14% extra distance - but I CBA to do that.

technique stayed pretty good through all the first set of 100s and the reinforcing 400 was good. the kick went about half way through the last 100 and then the technique started to break down in the last length and I couldn't recover it. So I decided that was my set done, I had planned on doing another 4 reps but it was better to stop than lose technique.
Plus points - I see when my technique starts to go, I can feel it in my arms and shoulder positions, so I can try to recover it when it goes. I actually do a bit of kicking now. I'm not that slow when I put the effort in, and can hold form doing it.
Minuses - i'm not yet able to hold the effort level I would've liked. My shoulder aches from the effort and the technique breaking down (but no where near as bad as it would have before France - so that's kind of a plus too!)

Plan on double spin class tonight as I need to carry some things home with me from work so can't cycle. Same reason I didn't cycle home yesterday.
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Re: The long road to Ruin(ed ankles, knees whatever else bre

Postby md6 » 27 Aug 2015 21:46

So for some reason there were no spin classes today so I did half an hour on the watt bike instead. I did a few minutes warm up then a 20 minute effort and then a cool down. my legs felt a little heavy at the start of the 20 min set despite the warm up, obviously it wasn't long enough, my legs might be a little tired (shouldn't be) or the bike wasn't set up quite right - 1 and 3 I think. Anyway. the 20 min effort started and I realised I hadn't started my garmin to track HR and get info back...good start. Then I realised that my legs just weren't responding properly I was not able to get over 200watts. I decided to HTFU and push through, so I upped the cadence to about 110 and just kept it going until the legs came back. After about 5 minutes they started to feel better so I added some resistance and went a little harder, legs responded well and I kept going. holding about 250 watts. I realised that to give a reasonable power figure I would have to push a bit, so I upped the cadence again and started to push on. I briefly saw 450 watts without going mental and then decided it would be a go od idea (never a good start!) to really push for 30 seconds...717 watts. Ouch. I still had 8 minutes to go at this point which was worrying as I hadn't thought of that... Head down and hold the cadence, I was still pushing about 250 watts with cadence nice and steady at about 105. It got to 18:30 and I was starting to suffer, that 30second blast wasn't a good idea. I kept going and barely made it to 20mins. but inthe end I averaged 237watts which given my current weight is 79.5kgs works out at 2.98 watts/kg -progress and heading in the right direction at least

Appologies foray typos my laptop if fucked and letter order andspacebar is now pretty random I gotbored of going back and correcting
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Re: The long road to Ruin(ed ankles, knees whatever else bre

Postby md6 » 28 Aug 2015 14:53

Nice solid 5 mile run at lunchtime today: decided to run to HR and aim to keep it at ~150. held a very solid 8min pace (just under I think) and the av HR for the full run was 149. legs felt fine, although I can feel the run in them now sat at my desk, but the cardio system was completely comfortable at all times. quite pleased with that given the legs felt a little heavy this morning. I'm beginning to wonder if I might be coming down with a cold as that's the last few days I've not felt quite right (and every bugger in my office seems to have a cold at the moment, and of course they all still turn up and cough their lungs up all f**king day. Now I feel like I have a cough and a bit of a sore throat, just in time for the weekend. thanks. for. that. :evil:

anyway, gentle cycle home tonight and see how I feel in the morning. I had planned to go and ride some hills around lunchtime for a little bit but I will see how I feel and might give it a miss if I keep coughing.
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Re: The long road to Ruin(ed ankles, knees whatever else bre

Postby md6 » 01 Sep 2015 14:37

Didn't manage to do anything over the weekend, well apart from annoy the gf and tidy the house a bit, and drink - that's quite an important part of any bank holiday!

Played 5-a-side at lunchtime, with around a 9 or 10 min run each way. it was alright.
perfer et obdura; dolor hic tibi proderit olim
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