qwerty goes oly

[kfjatek]

Tritans probably coughed up a lung seeing the words 'run' and 'enjoyable' used in the same sentence. Interesting, the iDevice tried to correct Tritans to Trigrams. Surprised it wasn't Tritons (or Tritonnes for those who work in new money)

Fingers crossed qwerty that your knee doesn't implode. Don't overdo it

Let's say it was enjoyable in this special, difficult to believe kind of way.

[sonofsammo]

No knee symptoms whatsoever - very, very encouraging.

:

Whoop whoop!!!!

[kfjatek]

Thanks. Yep, things seem to finally be moving in the right direction on that front. Too bad it took the whole season though.

In the meantime:

31/08/2013
Swim (OW): 1900m (2340m according to Mr Garmin)
Calories: 610

A morning visit to Shepperton. Two 750m loops off 15 mins + one 400m loop to finish myself off. Probably about half of the distance done with form I'm happy with, after that tiredness started seeping in and the stroke quality gradually went downhill. On balance quite happy with the session though.

[kfjatek]

01/09/2013
Bike: 56.8 km
Time (moving): 2:01:06
Avg speed: 28.1 km/h
Calories: 1791
Avg cadence: 80
Avg HR: 148

Physio said no hills, but it's tough to find a 50k+ route without any, so threw one in (Staple Lane) and took it easy. Lovely afternoon for a bike ride - I'm starting to think Sunday PM is actually a better time to ride than early in the morning. Once you get off the main roads there's practically no car traffic, AND most of the club rides in Surrey are done for the day, which means that there's not a lot of bike "congestion" either. And this can be a bit of a problem in Surrey.

Tried to focus on keeping high cadence throughout - 85+ when on hoods, 90+ when on the drops. Pretty happy with the final result - average cadence 80 is good, considering that Garmin counts in the time you wait at traffic lights, dodge cars, etc.

Last rabies vaccine booster tomorrow morning, so likely will pass on the swim in the evening, but hoping to sneak in a quick run before the thing kicks in.

[CCS]

Last rabies vaccine booster tomorrow morning, so likely will pass on the swim in the evening, but hoping to sneak in a quick run before the thing kicks in.

?????
Why???
Mad dogs?
(actually, saw on FB that someone I know got bitten by a bat, and had to go through the whole rabies thing... not sure how/why it happened, though she is a vet... didn't sound like fun)

Great to hear that the knee seems to be finally on the road to recovery - long may that continue!

[kfjatek]

?????
Why???
Mad dogs?

We're flying out to Kenya at the end of this week and are planning a safari trip as part of it, so trying to be safe rather than sorry. Just in case.

[kfjatek]

02/09/2013
Run (intervals): 2.5 km
Time: 13:20
Average pace: 5:15 min/km
Calories: 310
Average HR: 152

Plan today was for 5 x 3 min with 1-minute RIs, but during the fourth effort the knee started going ever so slightly niggly (no pain, just gentle pressure), so stopped immediately and went back home. Ice prophylaxis applied, so all should be good. Before going all hysterical, it was a good session. Run intervals felt good, focusing massively on posture etc.

I guess it's the bike ride from yesterday that was still in my legs when I went out. Clearly, more recovery needed between bike/run workouts. Lesson learnt.

[Big_Show]

5 x 3 min with 1-minute RIs

What exactly does Ris do to you for that minute?

[kfjatek]

5 x 3 min with 1-minute RIs

What exactly does Ris do to you for that minute?

You'd have to ask him.

[kfjatek]

04/09/2013
Swim: 1800m
Includes: 4L warm-up, 4L pull, 4L kick, 2 x 2L 60-90% build, 8L pull @ 60%, 6L swim @ 60%, 6L pull @ 80%, 4L swim @ 80%, 6L pull @ 60%, 4L swim @ 60%
Calories: ??? (no Garmin)

First time in the pool after a bit of a break. Passable, but not fantastic - struggled to keep up with the folks in lane 2. Also, I've noticed one worrying thing - because I've done most of my swims over the last couple of months in a wetsuit, my legs are getting lazy - which no doubt impacts my position in the water and swimming pace. Something to work on when on holiday over the next couple of weeks I think, with short, form-focused quality intervals. Will be fun.