Training Log July 2012

After the completion of Challenge Aarhus 2011 I had made a conscious decision to slow down training during the second half of the year for personal reasons. Eventually the result was training duration anywhere from a mere 30 minutes to 6 hours per month – 6 hours being a really good month.

Recently that all changed and in July that training duration changed a lot. The result was that all three sports saw a bump in time as did of course total training time.

Here first some numbers:

  • Total duration: 24 hours, 12 minutes trained;
  • Swim:
    • 11 workouts;
    • Total duration: 6 hours, 36 minutes;
    • SWOLF score dropped about 3 points from 45 to 42;
    • Average pace: From just over 2 min/100m to just under 2 min/100m;
    • Total distance: 17,15km
  • Bike:
    • 9 workouts;
    • Total duration: 11 hours, 26 minutes;
    • Average speed: 29,01 km/h;
    • Average heart rate: down about 12 BPM from June;
    • Total distance: 332km;
  • Run:
    • 13 workouts;
    • Total duration: 6 hours, 9 minutes;
    • Average pace: 5:33 min/km;
    • Average hear rate: down about 10 BPM from June;
    • Total distance: 66,74km

What does all that mean? Not much in itself without knowing what the departure points were. In short I’m happy with July as a training month and the reasons are:

  • Trained more in July than the all previous months of 2012 combined;
  • Body is OK, so I can keep this activity level up for now. It’s tiring at times, but doing OK. Only slight issues are a slight calf strain at the end of hard running sessions and a shoulder issue, which I’m working out in the pool through improved technique;
  • Swimming needs to improve. Still have more than 3 minutes down to my best 1,5km time from 2011. Potentially the change in how I train impacts the time negatively (more intervals, more breaks, more slow work to recover+improve technique);
  • On the Bike things are going fairly well. One hour time, and all distances at 50K and under improved in July. Doing more intervals to improve speed. Using Garmin 910XT to do time trials on fixed routes.
  • Running is going well. While the average pace is not fine at all, the pace in the intervals is going well, approaching 4 min/km in 1km intervals. That’s nice! In addition I ran the best 5K of 2012 at 24:03 – a time that has already been improved in August.

What was new in July?: The volume went up. Used intervals in all three sports. Started using time trials in cycling and will start using for runs as well. Got working on swim technique. Trying out CytoSport Muscle Milk and CytoCarb2 for recovery.

What’s new in August:

  • Considering going to the track once in a while to do some track work, to improve speed and endurannce;
  • Will start using time trials on runs;
  • Will continue using Strava when cycling along with Garmin Connect and Endomondo;
  • Reviewing swimming style to reduce drag. Currently looking into high-elbow-pull;
  • Considering talking to a sports dietitian for improved health and performance in all areas of life;
  • Look into the value of improved sleep;
  • Get a sports medical test done/planned (booked for September – exciting).
OK, I think that’s it. Lot’s of stuff to do, then. Gotta get moving !

 

Crossfit Endurance Workout Of the Day July 12th

This morning spotted a Crossfit Endurance (CFE) tweet, which suited my plan for today in the most excellent way. Over the past 13 days I’ve trained 12 days and start to feel real fitness returning. Time to work a bit on speed without going too fast – without injury. CFE linked to their own blog post that suggests a few options for W.O.D. – Workout Of the Day. For me Thursday is currently a running day and the runs are right now somewhere around 6-8km and 35-45 minutes.

CFE’s suggestion was a training with long intervals, going all out for 5, 6, and 7 minutes with 2m30s and 3minutes breaks between intervals. With 10 minutes warm-up and 10 minutes cool-down that pretty much would add up to 43m30s – just what I need.

Did the training and enjoyed the long, hard intervals very  much. Had trouble keeping a high pace, especially in the 7-minute leg of the interval.

Normally I find it a pain to keep track of where I am in an interval like this one, but with the Garmin 910XT (as well as with many other modern heart rate monitors) you can create workouts targeted to what you’re going out to do.

I can recommend the workout from today. It certainly wore me out and that was the idea. You can find my workout here: http://connect.garmin.com/splits/198374874

New Interval Training Exercise

I’m trying to pick up a regular workout scheme again and this week I’m back in the gym again. Yesterday morning Lucy gave me this exercise that she thought would be good for me, and I wanted to share it with you for your own training pleasure.

It’s a cardio exercise with a strong focus on intervals. The setup is a gym with a stepper, treadmill, cross-trainer, cardio bike, rowing machine, and an Arc Trainer from Cybex, but you can use a cardio setup of your own choice.

Essentially it’s quite simple and goes like this. Start on any machine and rotate through the other machines until you’ve done them all in the following way:

1. 1 minute of hard workout, 1 minute relax
2. 45 second hard workout, 45 seconds relax
3. 30 seconds hard workout, 30 seconds relax
4. 15 seconds hard workout, 15 seconds relax
5. Move to next piece of equipment
6. Repeat

This is tough and I wouldn’t recommend doing this if you’re just picking up working out. Do it if you want to increase your cardiovascular capacity, burn more fat than with longer – lower intensity exercises, and increase performance. Enjoy the ride…