A really good month for me was February. Some good solid training and a couple of good events.
First up was the Portsmouth Coastal Half Marathon which as the past couple of years I ran but didn’t race. A solid tempo run I ran a comfortable 1:30 despite it blowing a gale and it being partially run on trails and muddy foreshore – not helped by Rory losing a shoe again and having to wait for him. Running comfortably until 1k or so to go I put in a 3:44 last km into the wind to pick up a couple of places but it was a comfortable enough tempo run.
Two days later was the BLDSA Postal Swim – an hour to swim as far as you can. The most I’d achieved prior to this year was 2 years ago with 3,475m. Last year was a poor, and poorly paced, 3,375 but after some good swimming over the past few months I went into it hoping to hold 1:40′s for 3,600 but ended up doing even better averaging 1:37′s for 3,712m. I was really pleased – the only swimming goal I’ve had is to be able to swim 3.8k in a wetsuit in under an hour (preferably comfortably) and this is a good step closer to that.
Away from those events it’s been a solid month, averaging over 14 hours per week. I’ve trained every day and have done two sessions on all but 4 days of February.
I’ve swum over 51km over a range of CSS, endurance and Masters sessions swimming on 20 of the 28 days.
Riding has all been indoors so the 635km that my Garmin gives me probably means very little. I’ve averaged 370 TSS points per week on the bike, around 52 per day in a mix of sessions and recently have been upping the intensity. My TrainerRoad FTP is set at 265W but according to my last FTP test should have been 275W but at the time the jump from 253 to 275 was too big a jump for me in one hit so I reduced it to 265. The last couple of weeks I’ve been doing the sessions based on a 275W FTP a version of the Hour of Power session done as a 2 x 20 at 90% FTP with efforts every 3 minutes which while hard has been manageable in the context of my other training.
I’ve got a few additions for the bike over the next few weeks including a swap to a Power2Max from my Powertap so once that’s done I’ll see how the two match up and do another FTP test.
Running has been good as well. 232km run, 58km per week, with the Parkrun sessions on 3 of the weekends with the half marathon on the other. I’ve run to and from each Parkrun so have run 20km each time with the race in the middle – with the times coming down each time. Without being fantastic the running is progressing well and is also currently injury free which is the main goal.
The weeks have fallen into a nice pattern with 4 rides, 4 runs and 5 pool sessions. Swims have been a CSS set, built up to 50x50m currently off 55 seconds, an endurance session of 5km swum as 250m with 10 secs rest, a Masters session and a couple of easier swims for days when the pool is busier.
Cycling has been one endurance ride 2hrs 30 mins at high endurance, low tempo power, around 200-210W, a 2x 20 session, a tempo hour and some sort of VO2 Max session.
I’ve run a long run which has been 2 hours, an easy run, the Parkrun 20km run and a 7k brick run off the long bike. It’s given me a regular 14 hours a week training which while hard will I think be sustainable. Finding a consistently repeatable week is the most important thing at the moment and *all* I’ve got to do is to repeat it for the next 20 weeks until The Outlaw!
Next month sees the start of the TT season and I’ve a TT each weekend, weather permitting through March. Hopefully the improvements I’ve seen on the turbo will be translated to the road. Other than that there are no more races in March – just another month of good training.