IM Lanza 2011..... the training continues

So, back on the horse.......

So the first 10 weeks are done. Had a couple of dodgy weeks in there, and as per usual swimming is an issue, but the long bikes / runs are up to 6 hrs / 2.5 hr runs already - ie now they become 'the usual', (in the next 10 weeks). I am expecting the volume to just keep climbing for the next couple of months........
the body is generally hanging together - a few niggles but nothing too serious yet.......

wk					total	comments
1	1	12 *	3	1.5	17.5	Aim - re-establish my basic week. Get swimming, start bike/run commuting again. In a fit of enthusiasm, (it was day 1 after all, killed my hammies and glutes with some functional training on Monday, I struggled to be able to sit down until Friday. Every run that week was tough. HR all over the place on runs at the start of the week, settled by the end of the week. MAF run test(4.40min/k -> 4.50min/k) TT30 swim test, (1450m), 6hr+ long slow ride to Newhaven and back on Sunday.
2	1	8.5 *	4	0.5	14	2 * 15k TT in the Sunday long slow ride set a benchmark to measure any improvements.......
3	3	6.5 *	5	0	14.5	a run focused week, with 3 swims!! also the first proper 6hr (ish) bike with another 15k TT. Actually got to my tri club swim (for the first time), and also on their fast bike group on Sunday, before disappearing off for another 3hrs. Breaks things up a bit.
4	2	7	3	0.5	12.5	steady.....
5	0.75	4	5 *	0.5	10	a reasonable mid week followed by a weekend of CBA. Was scheduled for a 6 hr bike but it just did not happen...... 2 hr run though ;-)
6	0	5.5	2.5	0	8	a crap week followed by a non existant weekend of CBA. pre holiday relaxation..??
7	1.25	10	3.5 *	0	14.75	a week on holiday with some consistent stuff including a ride up a volcano
8	0.5	5	3 *	0	8.5	post holiday blues
9 Dec	0	12.5 *	4 *	0	16.5	back on it! long bike and long run, but swimming i non existant. must HTFU
10	1	9 *	6 *	1	17	Yay!! I swam, a long run and a long MTB, (blame the frost!). Hands were cold! Wheres the summer? 2 Gym sessions - functional and a core session lots of running and more planned.... left knee is a bit sore, but comes good once warmed up - a bit like last summer ;-( need to keep an eye on it
11	0	9	4 *	0	13	pre Xmas, so no swimming, and no long bike. Lots of running though
12	0	9.5 *	6 *	1.25	16.75	no swimming..... but lots of biking and running. right hip flexor is a bit niggly - but settles a bit with stretching. volume about to pick up , so need a solid, consistent 10 week block. It feels like I am in the zone - ie motivated and looking forward to spring, (lighter days etc.....)
13 Jan	0	17.0 *	3 *	1.25	21.25	no swimming..... but lots of biking . Injury niggles disappearing with less running Still no winter ;-)
14	2.5	8	4 *	1.25	15.75	YAY I SWAM!!!..... However, the weekend was the first proper cold weekend and I failed!!! just a 2.5 hr long ride as I stayed under the duvet. Preying for warmer weather
15	2	12.5 *	6 *	1.25	21.75	YAY I SWAM!!!..... ok waether, so did a big ride, (5.5hrs), big run (2hrs) and big swim (2.8k) this week Still Preying for weather staying as warm as it has been
16	2.75	12.0 *	6.5 *	0.5	21.25	YAY I SWAM!!!..... cold weather, but wrapped up warm and so did a big but slow ride, (6hrs), big run (2.15hrs) and big swim (3.4k) this week Bring it on!!!!

test results

My coach has me doing some tests, to see how / if I progress....... 15/10/2011 Swim T30 1375m. Coach thinks thats a little short... 15/10/2011 Run MAF (HR 143) 4:45 min/km @ 146 /7:38 min/ mile 23/10/2011 bike 14k TT 27:07, avg speed, 30.6...

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