Poland conquered, now for the work of Vitruvius..

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Poland conquered, now for the work of Vitruvius..

Postby kfjatek » 06 Nov 2013 00:14

OK boys & girls, time for another portion of your favourite qwerty ramblings. This time round it'll be a slightly different approach.

1. 2014 Season objectives:
- get through the season injury-free
- finish two half-iron events - Triathlon Sieraków (PL) and the Vitruvian
- Get below 5:30 for HIM distance. How far below is yet to be determined
- See how far structured training - working with a coach and all - can take me (as opposed to my past happy plods)
- Continue enjoying training & racing

2. Means to reach them:
- Structured training plan + constant oversight from a coach
- 30 weeks of focused training. Currently: 3x swim, 3x bike, 3x run, 1x gym sessions. Long-term sustainability of this set-up still TBC.
- New piece of carbon bling - Mrs. Kfjatek-allowing, of course... ;-)

3. Hurdles:
- ITB saga - leg still not where I'd like it to be. Run training will suffer because of it, at least in the first month or two - hopefully not longer than that.

4. Measurement
- regular fitness tests in each of the disciplines to track progress
- weekly score for training consistency & session objectives achieved (out of 10)

I'll stick to weekly updates on here, so that every week I can give myself a note for the week and sum up any developments.

Wish me luck! Or should I rather say, consistency!

: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 Tarka the Nutter » 06 Nov 2013 10:25

Good luck :-) Hope ITB settles soon.
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Re: Invading Poland...

Postby Bopomofo » 06 Nov 2013 21:52

Great to see some planning, Kwiatek... all you have to do now is execute. ;)

Slowly getting my life and schedule together to start taking our little trip seriously. Not getting injured and sub-5:30 are top of my mind, too. Good luck!
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Re: Invading Poland...

Postby Bendy Ben » 06 Nov 2013 23:47

Great to see some planning mate

I too hope the ITB gets squared away soonest.

Better get my arse in gear of it'll be embarrassing !!!!

Sub 5:30 for me too..... I'll stake my claim at as close to 5:15 as I can get. Knees will decide how this goes.

Good luck
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Re: Invading Poland...

Postby kfjatek » 06 Nov 2013 23:59

Thanks guys!

Hmmm, this could turn up to be a pretty close race.... Battle of the Not-Quite-Dinosaurs anyone?

: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 » 10 Nov 2013 21:53

Week 1 complete. 3 x swim, 3 x bike, 2 x run, 1 x gym

Consistency vs. Plan score: 9 / 10
Plan completion score: 8/10
Weight: 99.0 (WoW delta: -0.8, total delta: -0.8)

Week 1 (of 30) ticked off! Felt really good to be back to training in earnest after so much time spent effectively just nursing an injury. Right at the beginning my body reminded me that it hadn't fully recovered yet - Monday run resulted in hip pain and meant that the swim later that day was spent entirely with a pull buoy. Had to make some adjustments to the plan to prevent the same from happening on Wed, and so one run session got booted out of the schedule. Also, did two fitness tests this week - 30 mins on bike (LT HR 158 - not sure if it's high or low, tbh, guess it is just what it is) and 400m/200m swim TT in the pool (CSS 1:42/100m, which I'm pretty chuffed about - the best I've ever had I think). One observation from today's bike ride: keeping my HR below 141 for 3 hours is harder than I thought. Every slightest hill it wanted to jump above 140!

: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 scibby » 10 Nov 2013 23:27

9 sessions per week? Wowsa.

General point: I've been following a bodybuilding / personal training forum too of late. The norm there is 4-5 times per week. It just stood out just how much more you wannabe triathletes try to do.

Good start, well done. Don't break!
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Re: Invading Poland...

Postby kfjatek » 10 Nov 2013 23:38

scibby wrote:9 sessions per week? Wowsa.

General point: I've been following a bodybuilding / personal training forum too of late. The norm there is 4-5 times per week. It just stood out just how much more you wannabe triathletes try to do.

Good start, well done. Don't break!


Thanks.

Plan was for ten :-) Note that e.g. the run sessions (at least at the moment while I'm still finding my feet after the ITB saga) are very short, sub 30 mins. So there's a lot of them, but that doesn't mean I'm doing 20hrs of training a week.

4-5 times is a good metric, but that's just a single sport - here you have three, plus S&C work. Doing each once a week (4-5 altogether) wouldn't get me anywhere.

: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 » 11 Nov 2013 07:02

I think 4 - 5 is the maximum I can do long term at the moment (meaning the odd week with more is ok). Otherwise I break.

Some weeks I am only getting two or three in.
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Re: Invading Poland...

Postby kfjatek » 11 Nov 2013 09:16

But, you don't swim (at least not that I know of). And that would add another 2-3 sessions to your cadence, without really increasing injury risk.

: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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