A solid month of training in November. No races although I was still tempted by the Winter Ballbuster, a race I’ve done for the past three years. I did stick to having 6 weeks off running though which has probably served me much better.
My biggest month of swimming mileage by some distance this month as I am trying to improve my weakest leg of the race. During the month I swam over 71km, essentially split up as I’ve outlined before.
One CSS type set, either 100′s off 1:50 or 50′s off 55 secs which have gradually been getting faster. The last lot of 20 x 100 I was coming in between 1:30 and 1:35 and last weeks set was 50 x 50 holding 44-45 seconds per 50. That was a solid 2500m main set.
My long swim has reached 5k for the past 3 weeks which I’ve broken up into 250m intervals with 10 secs rest. With a pull buoy I averaged 1:38′s for this set this week. Funny how when swimming even counting to 10 lengths can be tricky!
I’ve been to at least one Masters session each week sometimes more which gets me swimming in a much more ‘competitive’ environment and therefore swimming quicker! It also has got to help that I’m swimming sets and strokes that I wouldn’t normally do. One session we did an 800m TT that I swam in 12:27, a time I was very pleased with.
I’ve also swum at least one session each week with technique focus, lots of drills especially using fins and trying find more of a rhythm to my stroke.
With all the extra swimming there has definitely been some improvements in my swimming, perhaps unsurprisingly, although I’ve yet to attack a 400m TT to see if I’m closer to going under 6 minutes. I’d hope I should be close though – the 800m TT I split in 6:10 and 6:17 for the two 400′s.
It was my birthday in mid November and got a Garmin swim which I’ve used for the past couple of weeks – I’ll do a review of it over the next month – but it seems like a decent piece of kit. A couple of swim files are linked below.
- 50 x 50
- 20 x 100 - not my best of the month and without the warm up. It was the first time I’d used the watch and I managed to record that separately!
- 5k endurance swim
On the bike I’ve carried on with TrainerRoad’s 40k plan and it’s been tough. I’ve ridden 844 km but that means little on the turbo trainer. In terms of time I’ve ridden for 32 hours with only a couple of outdoor rides. There’s been a mix of VO2 max and threshold intervals along with endurance mileage. Tomorrow sees the end of week 8 of 12 and finished with a 45 minute TT interval at threshold. That’ll be fun.
I’m seeing good power numbers though, and while I don’t quite see the power numbers inside than I can do outside, I’ve been regularly setting indoor records as the plan progresses.
After a six week break from running I started back early in November and, touch wood, have had no issues with my Achilles. I’ve run regularly, running most days but it’s all be at an easy pace on a treadmill. I started off running for 10 minutes each day and have slowly increased that through the month so that now I’m doing three 10 minutes, two 2o minute runs and one 30 minute run per week.
So a really good consistent month of training and hopefully nothing much should change in December. I’m happy with the running and am not going to do any more than I am at the moment, just maintain those runs through the month. I’ve got the last, and probably hardest, four weeks of the TrainerRoad plan and I’m going to essentially swim as much as I can as, I’ll say it quietly, I’m quite enjoying it.