Wednesday, 28 April 2010

Recovery Week #3 26 Apr 2010

Monday 26 Apr 10:  rest day. Works well after a busy weekend.

"What distinguishes those of us at the starting line from those of us on the couch is that we learn through running to take what the day gives us, what our body will allow us, and what our will can tolerate."

John Bingham, runner

Tues 27 Apr 10

Swim: completed 1000m swim test.

Coach has my time. I felt slow, nervous, dis-organised, out of breath. I calmed myself. Relaxed in the water. Tried to remember TI stroke tips.  I am proud of myself for completing the test. 40 laps - longer than I've ever swum continuously before.

I swam the whole distance continuously. Mostly freestyle. Some breaststroke. No backstroke or sidestroke (which is an improvement from where I was years ago, and would use these to rest while moving). My coach recorded the time. I don't know what it is yet, but it doesn't matter. It's more a bench mark against future swims. I was a lot slower than the other tri-team swimmers, but so what. I have nothing but a recreational swimming background. Which is plenty.

I am really pleased I could swim the whole distance. I have good mental skills to deal with negative self-talk and calming myself when I can't seem to catch my breath. I think I will improve a lot over the next 21 weeks. Nothing but fun ahead.

It's tough to swim so late at night. I was wakeful until past 1:00 a.m.  Plus it's a balance to find the right dinner, early enough so I don't have a stomach ache during the swim.
Soreness: some delayed soreness from cycling on Sunday
Mental Focus: Productive and focused during the day.

Wed 28 Apr 10 - Nathaniel turns 11!  Take the day off from work.
6 hrs sleep

Easy recovery Run
4,81 km

Avg HR: 135 bpm

Moving Time: 0:41:26

Avg Moving 08:37

Core Performance: Done

Thursday 29 April
A little tired today. Did Core body work following the Endurance program. Will need to find substitutes for strength training moves requiring a machine, like the cable rows and stuff.  And I need heavier dumbbells.

Skipped rope for cardio. Will do a little more on the dog walk tonight.
Glad to have a three-day weekend. Long live the Queen.
Tomorrow: time to put the planning pieces together for the next 20 weeks.

second run: tempo
6.8k (1 warm up & cool down, 5k on pace - between 7:09 and 7:20. walked the last k at 9 to rest my hip flexor.

core workout


  1. Have a great May day weekend :)

    21 weeks...we can do it!

    I'm doing my first benchmark workouts this weekend for pacing purposes then starting my plan on Monday.

  2. which is it? 20 or 21. You know I can't count!


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