It’s been a more intense four weeks and my goal has been to stick firmly to the plan and focus on running cadence, bike cadence (rather than pushing gears) and anything and everything to do with swimming.
SWIMMING: Drills this month have focussed on hand placement. I feel fairly confident that I’m not too far off here. And remember I chickened out of finding ‘gears’ last month? Well, I really REALLY tried this time. Of course, finding 6 gears to swim 6 x 75m progressive meant that I was close to swimming backwards for the first one – but try I did and I did my best. Interestingly, my ‘progression’ in terms of stroke rate was always the same. For 5 of the 6 I simply upped my stroke rate, but for the final one I dropped stroke rate in favour of power. So did this mean my final 75m was the fastest – as it should have been? I DON’T KNOW!!! Lol Since I didn’t pause to press the ‘interval’ button every 75m my watch didn’t record them. Note to self: I need to play around with this a bit and find out!!
BIKE: A couple of these sessions I substituted with a SPIN or RPM session and simply add on the isolated leg sections (usually beforehand). Although I’m good at pushing myself on my own and I do complete every set, I still work harder in a class and get a good mix of climbing and sprinting so I think it’s working well. The longer rides have been fine. I’ve been lucky with the weather because I’m a wimp if it’s raining or cold. I’ve really focussed hard on maintaining cadence and am learning that if I focus on that then my speed creeps up gradually to that magical 14.5 mph whereas if I keep pushing bigger gears my pace fluctuates wildly and in the end I get tired quickly and my final average speed is slower!! It’s hard to get my head around this but I’m going to 100% trust the plan!
RUN: Not getting any faster. In fact, I think I’m still getting slower – but still focussing on cadence and I’ll stick with it. Have to admit, I still do do DO enjoy my running – whatever the pace
OFF-PLAN ROUND-UP: I juggled a couple of weeks and threw in TWO sprint triathlons this month – Steyning Tri and Uckfield Tri. Both were pool swims – not very fast but steady. Both times I was pleased with the bike – at least reaching the minimum mph I was looking for – and I was chuffed to bits with the runs – both times averaging under 10 min miles. Yes, they were short distances but all boxes ticked and good chance to kick in the competitive spirit and get a great workout.
Finally – my test results this month compared to last month:
Month 1 Swim – 300s: Avg. 6:55 mins/13 spl – and 2.18/100m
Month 2 Swim – 300s: Avg. 6:37 mins/13 spl – and 2.12/100m
RUN TEST: Month 1 – Avg HR over 20 mins @ 90 rpm: 129 bpm/Avg 10.53/mile
Month 2 – Avg HR over 20 mins @ 90 rpm: 135 bpm/Avg 10.41/mile – a little further, a little faster; weather a lot warmer