qwerty goes oly

[kfjatek]

No cycling (naturally), no running (choice) while on holiday, but not exactly static these last few days. Especially that there's a pool that is 25 longish steps long, likely somewhere between 25 yards and 25 metres. Logging yards to be on the conservative side.

Also decided to add some core strength exercises to my physio routine, turning it into a more complete S&C set. Following this 10-day programme: http://breakingmuscle.com/strength-cond ... d-training

08/09/2013
Swim: 1850 yd
Includes: 8L FC warm-up; main set: pyramid alternating between pull & FC - 2x2L, 2x4L, 2x6L, 2x8L, 2x6L, 2x4L, 2x2L; 2L breast stroke cool-down.
Calories: 492

10/09/2013
Swim: 2500 yd
Includes: 8L FC warm-up; main set: pyramid alternating between pull & FC - 2x4L, 2x6L, 2x8L, 2x10L, 2x8L, 2x6L, 2x4L; 2L breast stroke cool-down.
Calories: 663

+

Day 1 S&C work:
6 x 6 elevated / core assisted pushups
6x 15 sec plank
3 x 15 sec each side side plank
+ physio-prescribed squats, lunges, jumps, etc.

11/09/2013
Swim: 3250 yd
Includes: 8L FC warm-up; main set: pyramid alternating between pull & FC - 2x6L, 2x8L, 2x10L, 2x12L, 2x10L, 2x8L, 2x6L; 2L breast stroke cool-down.
Calories: 866

+

Kayaking: 30mins

+

Day 2 S&C work:
8 x 4 elevated / core assisted pushups
4 x 30 sec plank
4 x 5 each side side plank bends
+ physio-prescribed squats, lunges, jumps, etc.

Seems like super-easy core work, but muscles hurt like hell today, especially obliques. The last swim felt very tough too - not sure if I'll be able to continue upping the distance of the pyramids. Guess there's only one way to find out, eh?

[kfjatek]

Part two of the holiday diary...

Down with Dehli belly for a few days.

13/09/2013
Swim: 1200 yards
Includes: 8L warm-up, front-end of pull/FC pyramid - 2+2+4+4+6+6+8+8

First attempt at some structured swimming, but had to drop it halfway, still too weak after fighting of gastric perturbations over the previous few days. Short night's sleep afterwards and 3 days not safari followed, where I mostly exercised my sight (it was fantastic, although standing up in a moving car a few hrs each day didn't do too much good to my knee.. ).

17/09/2013
Swim: 2500 yards
Includes: 8L warm-up, pyramid alternating pull/FC - 4+4+6+6+8+8+10+10+8+8+6+6+4+4, 2L breaststroke cool-down

Back from safari and tummy feeling good, so jumped into the pool for a mid-sized pyramid session. Nice and strong.

+

Day 2 of core programme (repeated, as I lost a fair few days through illness & safari time), physio work.

19/09/2013
Swim: 700 yards
Includes: 8L warm-up, 10*1L swim-golf, 5*2L swim-golf

Decided to play a little swim-golf to gather some data on what arm turnover makes me most efficient, i.e. fastest at lowest energy expenditure. Results:

Stroke count - time (s) - swolf (rounded to .5)
18 - 21.5 - 39.5
16 - 20.3 - 36
18 - 20.3 - 38
18 - 19.6 - 37.5
16 - 20.8 - 37
16.5 - 19.9 - 36.5
17 - 20.1 - 37
18 - 19.8 - 38
16 - 21.3 - 37
16 - 19.9 - 36

34 - 42.0 - 38
33 - 43.8 - 38.5
36 - 41.5 - 38.5
35 - 42.7 - 39
35 - 43.8 - 39.5

More analysis on this when I'm back home, but suffice to say relatively low arm turnover seems to serve me pretty well. Or, to put it another way, the quicker I move, the messier my form..

20/09/2013
Swim: 1550 yards
Includes: 4L warm-up, short pyramid alternating pull/FC - 4+4+6+6+8+8+6+6+4+4, 2L breaststroke cool-down

A short session, focused on maintaining good form and rhythm close to what *felt* like the most efficient from yesterday. Proved difficult as the distance of the intervals went up (not particularly surprising..).

A core & physio set still left to do today - tomorrow is last day here so will stay away from the pool and have some rest; how about that!

[kfjatek]

Not sure exactly how I did this, but I've just weighed myself and I've only put on 0.5kg over the 2 weeks of all-inclusive overindulgence. New weight: 97.8 kg.

I really thought I'd crack three digits after this holiday. Well pleased.

[Jack Hughes]

Well done!

[kfjatek]

Well done!

Thanks. Though this achievement might get nullified pretty fast. For some reason, I ate like a vacuum cleaner today - not sure what came onto me. Massive appetite.

All-day customer meeting tomorrow, including restaurant lunch & dinner. Anniversary dinner over the weekend. Yep, looks like what I didn't manage to do over two weeks of holiday I'll achieve in a few days back at home. Doh.

23/09/2013
Physio set

+

Swim: 1550m
Includes: 200m FC, 2 x 150m kick drills w/fins, 200m pull, 4 x 50m front/mid scull w/fins, 4 x 50m single arm drill w/fins, 300m negative split, 2 x 50m fingertip drill, 300m negative split
Calories: 467

Those pyramid sessions in Kenya have paid off - felt very strong today.

Also had a quick chat with a guy I *may* end up hiring as coach over winter / for next season (if I do end up taking the coach route). Should get more info from him shortly on what exactly work with him looks like.

[kfjatek]

24/09/2013

Physio set.

In customer meeting all day + dinner. Was originally hoping for a quick jog, but didn't happen in the end - simply too little time.

Guess I won't have a running form update for the physio tomorrow - haven't run for a few weeks now.

[kfjatek]

Long time no update. So:

25/09/2013
Physio visit: some progress, but I'm still tilting my pelvis when running. More exercises prescribed - these physio sessions will really turn into full-length workouts now. You'll be glad to hear that literally have TONS of glute (sic!) exercises to do now.

Swim: 2268m
Includes: warm-up 4 x 4L (4L swim, 2L fist drill + 2L swim, 3L DPS + 1L swim, 4L swim), drill set 4 x 4L (odds: 1L front scull, 2L zipper drill, 1L swim; evens: 1L mid scull, 1L fist drill, 2L swim), main set 3 x 4L (1. focus on rotation, 2. focus on high-elbow pull, 3. focus on fast kick) + 4 x 2L (odds: alternate fast/slow arm turnover every 5 strokes, evens: alternate fast/slow arm turnover every 3 strokes) + 4 x 1L (half sprint, half easy), cool down 2L
Calories: 680

Lovely set - varied, manageable intervals, really enjoyed it.

28/09/2013
Bike: 26 km
Time (moving): 1:07:33
Avg speed: 23.1 km/h
Calories: 874
Avg cadence: 61
Avg HR: 133

Two loops of RP to remind myself what it's like to sit in the saddle - one easy with Mrs. Kfjatek, second one @ good pace on my own. Mrs Kfjatek's knee is really preventing her from enjoying cycling, which is not good at all.

29/09/2013
Bike: 65.7 km
Time (moving): 2:30:24
Avg speed: 26.2 km/h
Calories: 2082
Avg cadence: 70
Avg HR: 151

My first Kingfisher Sunday ride for a very long time (they do hills this time of year and I'm not really meant to). Plan was to do a couple of hills with them while I was still on speaking terms with Mr Knee, and that's exactly what I did. And, it was the right decision to take too - Newlands and Combe lane really took me over the top today and after these two I felt completely spent. Knee is holding up - just.

Doesn't bode well for New Forest next Saturday - I seem to have lost not just my bike legs (not that I ever actually found them), but also my bike bum - ouch! If you add the dodgy knee to it, going for gold-standard-level 25kph average pace might be pushing it. Depending of course what the route actually throws at us.

In other words: Ade & Gary, feel free to drop me at your earliest convenience. I'll see you gents at the pub afterwards.

[Kevy427]

Doesn't bode well for New Forest next Saturday - I seem to have lost not just my bike legs (not that I ever actually found them), but also my bike bum - ouch! If you add the dodgy knee to it, going for gold-standard-level 25kph average pace might be pushing it. Depending of course what the route actually throws at us.

In other words: Ade & Gary, feel free to drop me at your favourite convenience. I'll see to you in the gents at the pub afterwards

The New Forest isn't really too hilly, just some gentle undulations. Oh, and fixed last sentence for you...

[Tritans]

You wont be dropped. One in, all in ( we'll just overlook magnifitwat, but we did at least make sure Bopo was looked after before we fucked off and left him )

[kfjatek]

You wont be dropped. One in, all in ( we'll just overlook magnifitwat, but we did at least make sure Bopo was looked after before we fucked off and left him )

Well, thanks in advance for all the towing in that case