100m easy [really lost track of time at work!]
750m TT: 15:04 (New PB!)
I was invited to swim in the rope lane, which may have made a large contribution to this time.
Distressingly, I started to feel my running cramps after this intense TT.
Eliminator 50s
What we were supposed to do:
<I still have no fucking idea, but something to do with less time each time, even though we had to hold 1:01??? I will check again.>
What we actually did: Restarting on 1:01 each time (and only for 15 reps for some reason! Where was my head?)
0:53 / 0:55 for a few / 0:58 for most / 0:54 for 15th rep
Thought I'd be sick around 7, but once I got to 10/11, I knew I could finish
2x 50m kick / 2x 50m pull
3x 50m Partner kick/pull - Teamed up with M and we actually did pretty well with me pulling and him kicking (which is very backwards!)
--Distance: 1,950m
--Duration: 55mins
2012-12-12
2012-12-10
Pool Swimming
Warm-up:
4x 25m DSP
25 / 24 / 25 / 23
3x 50 descend (didn't really pay attention, tried to go a bit faster)
We were to take a target final 100 and working backwards add 5secs each. I was supposed to end up with 1:50, gasp! That didn't work out...
5x 100m on 2:10
1:50 / 1:55 / 1:58 / 1:58 / 2:00
4x 100m on 2:05
2:00 / 1:58 / 1:58 / 2:00
3x 100m on 2:00.... really 2:05 or longer
2:00 / 2:00 / 2:00
2x 100m on 2:05
2:00 / 1:58
1x 100m on 2:05
2:03
I was pretty bummed out about the 100s and skipped what was to be a 400m TT. I would have had a really slow showing. So I got put in the shark tank for easy repeats of the following:
4x 50m kick / 50m pull / 50m killer
I love killer 50s. I never swim smoother, and the return trip is the best sprint I can do. Quickly felt better after these.
50m easy
--Distance: 2,400m
--Duration: 65mins
4x 25m DSP
25 / 24 / 25 / 23
3x 50 descend (didn't really pay attention, tried to go a bit faster)
We were to take a target final 100 and working backwards add 5secs each. I was supposed to end up with 1:50, gasp! That didn't work out...
5x 100m on 2:10
1:50 / 1:55 / 1:58 / 1:58 / 2:00
4x 100m on 2:05
2:00 / 1:58 / 1:58 / 2:00
3x 100m on 2:00.... really 2:05 or longer
2:00 / 2:00 / 2:00
2x 100m on 2:05
2:00 / 1:58
1x 100m on 2:05
2:03
I was pretty bummed out about the 100s and skipped what was to be a 400m TT. I would have had a really slow showing. So I got put in the shark tank for easy repeats of the following:
4x 50m kick / 50m pull / 50m killer
I love killer 50s. I never swim smoother, and the return trip is the best sprint I can do. Quickly felt better after these.
50m easy
--Distance: 2,400m
--Duration: 65mins
2012-12-09
O-Cup Chase
Terrain: forest, deep valleys
Weather: sunny and crisp, perfect
Format: 3min/6min delayed starts for 0-2, 770m marked prologue, plus one Thomass box of 7 controls
The second O-Cup race returned to the usual Dundas Valley, with a start at Canterbury Hills. The extremely deep valleys / grooves in the terrain make for some tough route choices if one wants to avoid climb. Not sure if it was the best choices, but I executed them very well. I found myself doing a lot of dog legs though, which isn't the most exciting, but at least you know where you're going.
I started my race with 6:00 already on the clock, and unfortunately my untrained legs no longer allow me to stay up front with the elite men like last year, so I got through the prologue gasping and panting at the back of the pack. Leg 2 was a long but fairly fast run on a big road. I saw a few people choose to take off right a bit earlier than I planned, but I changed my mind when I saw that I could stay on a contour and go around a large hill instead of going over it to get to Control 2. I nailed it.
Then it was down into the valley for a long run along a river, past C, which I would get after entering the box from 3. Taking this route had the advantage of seeing the earlier runners coming down a cliff from 3 to get to C, so I knew where to start going up. Then dog leg number one back to C. D was further down the river and up a huge hill again. Then back down and a climb on the other side to get to the only legal entry point to the western part of the map.
Trying to minimize climb, I went after F at the top, which was a fairly flat run with easy attack points. Then I took a big trail for a bit until a long hill ended, so that I jumped over to a more southern trail to get to the far-flung G. I didn't want to climb at all, so I descended into the river to get it from there, which probably slowed me down a bit. But the contours on the side of the river are so prominent, that it was an easy find. Dog leg number 2 was a backtrack in the river to get to E. Some other people chose to go up top, which definitely would have been faster, as I got stuck between the river and a cliff a few times. But reading the contours was much easier from below. I nailed E and climbed back out to get back to the other side of the map and punch 3 again (which meant another dog leg past D!)
The next leg was just a long slog across to the easternmost part of the map, and I was exhausted. My legs wouldn't move. For dog leg number four, I re-ran the big road from leg 2, but I was almost 15% slower the second time around. Control 4 was hidden in a gully coming up from a river, but again, the contours are prominent and easy, so I nailed it no problem. Ran across the plateau and back down into the river and up the other side for 5, then a "quick" uphill for the final control and a real sprint even more up the hill to the finish.
I have to be very happy that I hit all the controls perfectly and moved efficiently between them. I had told myself that in my condition I can't afford to waste time and distance and energy. I mostly avoided the dreaded climbs on the course, so I'm thrilled.
Unfortunately, this had to be the worst handicapped race for F21. First there was the staggered start with handicaps 0-2 held back 6mins, so the (3min) gap between F21 and F35 was immediately huge, added to the fact that we're the slowest of the 0-2 in the first place. Then 3 of the 7 box controls were on the other side of the map, so automatically I had to get at least one of them, while anyone on handicap 3+ could just stay on the near side the whole time. In 36th place overall, I was the 1st F21 back, haha.
So not too many points this time, but at least I can be proud of a totally clean race, and how often can we say that?
--Distance: 8.36km
--Climb: 387m
--Duration: 1:18:21 [1:24:21 on the race clock]
--Place: 36th
--Points: 15
--Series Standings: 27th
Weather: sunny and crisp, perfect
Format: 3min/6min delayed starts for 0-2, 770m marked prologue, plus one Thomass box of 7 controls
The second O-Cup race returned to the usual Dundas Valley, with a start at Canterbury Hills. The extremely deep valleys / grooves in the terrain make for some tough route choices if one wants to avoid climb. Not sure if it was the best choices, but I executed them very well. I found myself doing a lot of dog legs though, which isn't the most exciting, but at least you know where you're going.
I started my race with 6:00 already on the clock, and unfortunately my untrained legs no longer allow me to stay up front with the elite men like last year, so I got through the prologue gasping and panting at the back of the pack. Leg 2 was a long but fairly fast run on a big road. I saw a few people choose to take off right a bit earlier than I planned, but I changed my mind when I saw that I could stay on a contour and go around a large hill instead of going over it to get to Control 2. I nailed it.
 |
| Route Link |
Trying to minimize climb, I went after F at the top, which was a fairly flat run with easy attack points. Then I took a big trail for a bit until a long hill ended, so that I jumped over to a more southern trail to get to the far-flung G. I didn't want to climb at all, so I descended into the river to get it from there, which probably slowed me down a bit. But the contours on the side of the river are so prominent, that it was an easy find. Dog leg number 2 was a backtrack in the river to get to E. Some other people chose to go up top, which definitely would have been faster, as I got stuck between the river and a cliff a few times. But reading the contours was much easier from below. I nailed E and climbed back out to get back to the other side of the map and punch 3 again (which meant another dog leg past D!)
The next leg was just a long slog across to the easternmost part of the map, and I was exhausted. My legs wouldn't move. For dog leg number four, I re-ran the big road from leg 2, but I was almost 15% slower the second time around. Control 4 was hidden in a gully coming up from a river, but again, the contours are prominent and easy, so I nailed it no problem. Ran across the plateau and back down into the river and up the other side for 5, then a "quick" uphill for the final control and a real sprint even more up the hill to the finish.
I have to be very happy that I hit all the controls perfectly and moved efficiently between them. I had told myself that in my condition I can't afford to waste time and distance and energy. I mostly avoided the dreaded climbs on the course, so I'm thrilled.
Unfortunately, this had to be the worst handicapped race for F21. First there was the staggered start with handicaps 0-2 held back 6mins, so the (3min) gap between F21 and F35 was immediately huge, added to the fact that we're the slowest of the 0-2 in the first place. Then 3 of the 7 box controls were on the other side of the map, so automatically I had to get at least one of them, while anyone on handicap 3+ could just stay on the near side the whole time. In 36th place overall, I was the 1st F21 back, haha.
So not too many points this time, but at least I can be proud of a totally clean race, and how often can we say that?
--Distance: 8.36km
--Climb: 387m
--Duration: 1:18:21 [1:24:21 on the race clock]
--Place: 36th
--Points: 15
--Series Standings: 27th
Location:
Dundas Valley CA, Hamilton, ON
2012-12-06
Gym Workout
(reps) 1st set / 2nd set / 3rd set / 4th set / 5th set
(10) Squat Press: 50lbs / 60lbs / 50lbs / 50lbs (60 was too tough, and I nearly fell backwards on the 10th rep, oops)
(10/side) DB Chop: 20lbs / 20lbs / 20lbs / 20lbs
(10) Inverted Rows: 4th rung / 4th rung / 10 push-ups* / 4th rung (rack was taken so did push-ups)
(10/side) Calf Raises: BW / BW / BW / BW
(10) Leg Press: 260lbs / 280lbs / 280lbs / 300lbs / 320lbs (felt really weak at first, but then decided to get back up to 320 with an extra set at the end)
(failure) Chin-ups: 2 / 1.5 / 1.5 / 1
(10) SHELC: 2 legs / 1 leg* / 2 legs / 2 legs (tried this after about 8 months, and didn't feel the upper hamstring, although the lower hamstrings were so tight, I could only do the double-leg version)
(10/side) Cable Full Swim Pull: 3 plates / 3 plates / 7.5lbs* / 3 plates (cable was taken once so used a DB to swing up instead)
(10) Deadlift: 110lbs (Very hard at such a low weight, but at least no pulling in the hamstring)
--Duration: 55mins
(10) Squat Press: 50lbs / 60lbs / 50lbs / 50lbs (60 was too tough, and I nearly fell backwards on the 10th rep, oops)
(10/side) DB Chop: 20lbs / 20lbs / 20lbs / 20lbs
(10) Inverted Rows: 4th rung / 4th rung / 10 push-ups* / 4th rung (rack was taken so did push-ups)
(10/side) Calf Raises: BW / BW / BW / BW
(10) Leg Press: 260lbs / 280lbs / 280lbs / 300lbs / 320lbs (felt really weak at first, but then decided to get back up to 320 with an extra set at the end)
(failure) Chin-ups: 2 / 1.5 / 1.5 / 1
(10) SHELC: 2 legs / 1 leg* / 2 legs / 2 legs (tried this after about 8 months, and didn't feel the upper hamstring, although the lower hamstrings were so tight, I could only do the double-leg version)
(10/side) Cable Full Swim Pull: 3 plates / 3 plates / 7.5lbs* / 3 plates (cable was taken once so used a DB to swing up instead)
(10) Deadlift: 110lbs (Very hard at such a low weight, but at least no pulling in the hamstring)
--Duration: 55mins
2012-12-05
Pool Swimming
Warm-up: 100m (stuck at work, wha-whaaaaaaa)
Main Course:
3x 200m on 4:20
3:52 / 3:53 / 3:55
2x 200m on 4:10
3:58 / 3:58
1x 200m on 4:00 (hold pace)
3:58
1min rest
3x 100m on 2:10
1:47 / 1:52 / 1:53
2x 100m on 2:05
1:54 / 1:53
1x 100m on 2:00 (hold pace)
1:53
1min rest
3x 50m on 1:10
0:52 / 0:53 / 0:52
2x 50m on 1:05
0:53 / 0:53
1x 50m on 1:00 (hold pace)
0:53
These were all super times for me. I felt so smooth today, even though I also felt tired from Monday. But my gliding and rolling stroke are finally coming together, and I feel more efficient. I did flip turns probably at least 50% of the time and wasn't terribly out of breath. I also swam in the rope lane, which may have contributed to my speed, so I'm cautiously optimistic here.
1x killer 50 (did 25hypoxic + 5secs off + half-pool hypoxic/sprint)
--Distance: 2,250m
--Duration: 55mins
Main Course:
3x 200m on 4:20
3:52 / 3:53 / 3:55
2x 200m on 4:10
3:58 / 3:58
1x 200m on 4:00 (hold pace)
3:58
1min rest
3x 100m on 2:10
1:47 / 1:52 / 1:53
2x 100m on 2:05
1:54 / 1:53
1x 100m on 2:00 (hold pace)
1:53
1min rest
3x 50m on 1:10
0:52 / 0:53 / 0:52
2x 50m on 1:05
0:53 / 0:53
1x 50m on 1:00 (hold pace)
0:53
These were all super times for me. I felt so smooth today, even though I also felt tired from Monday. But my gliding and rolling stroke are finally coming together, and I feel more efficient. I did flip turns probably at least 50% of the time and wasn't terribly out of breath. I also swam in the rope lane, which may have contributed to my speed, so I'm cautiously optimistic here.
1x killer 50 (did 25hypoxic + 5secs off + half-pool hypoxic/sprint)
--Distance: 2,250m
--Duration: 55mins
2012-12-04
XSNRG Running
Forced myself to get this workout in late at night after a meeting, about 2hrs after my club had left.
Warm-up: 2km, ABCs, dynamic stretches
Blythe Hill Loops, 10x 2' / 1' RI
I challenged myself to finish an entire ~575m loop in the 3mins for one run-walk interval. I managed it for the first 4 and then let up. Hamstring was really tight. But mostly I was just really out of breath!
Distances in 2mins: (from El Satellite Dish, which I don't quite trust)
420m / 410m / 390m / 390m / 370m / 360m / 390m / 410m / 430m / 480m
I know I really kicked it on the last one, but not sure I went that much further! Maybe.
Cool-down: 2km
--Distance: 9.23km
--Duration: 69mins
Warm-up: 2km, ABCs, dynamic stretches
Blythe Hill Loops, 10x 2' / 1' RI
I challenged myself to finish an entire ~575m loop in the 3mins for one run-walk interval. I managed it for the first 4 and then let up. Hamstring was really tight. But mostly I was just really out of breath!
Distances in 2mins: (from El Satellite Dish, which I don't quite trust)
420m / 410m / 390m / 390m / 370m / 360m / 390m / 410m / 430m / 480m
I know I really kicked it on the last one, but not sure I went that much further! Maybe.
Cool-down: 2km
--Distance: 9.23km
--Duration: 69mins
2012-12-03
Pool Swimming
I was able to come on time today, and I actually finished the entire set (just).
Warm-up:
100m easy
200m drills w/ flips
100m fast/easy
2x 50m kick
2x 50m pull
We were to drop our usual 100m pace times by 5secs to push us a bit faster. The other distances also had to stay on that new pace. I grumbled at the start, but I managed to pull it off!
8x 100m on 2:10
1:50 / 1:53 / 1:55 / 1:57 / 1:58 / 1:58 / 1:58
4x 200m on 4:20
4:00 / 3:98 / 4:12 / 4:07
2x 400m on 8:40
8:22 / 8:18
Don't know what happened halfway through the 200s, but the clock doesn't lie. Maybe I had been drafting more. In any case, it wasn't a huge difference in speeds like last week. Stroke felt really smooth throughout. I did a great many flip turns too!
--Distance: 3,000m
--Duration: 75mins
Warm-up:
100m easy
200m drills w/ flips
100m fast/easy
2x 50m kick
2x 50m pull
We were to drop our usual 100m pace times by 5secs to push us a bit faster. The other distances also had to stay on that new pace. I grumbled at the start, but I managed to pull it off!
8x 100m on 2:10
1:50 / 1:53 / 1:55 / 1:57 / 1:58 / 1:58 / 1:58
4x 200m on 4:20
4:00 / 3:98 / 4:12 / 4:07
2x 400m on 8:40
8:22 / 8:18
Don't know what happened halfway through the 200s, but the clock doesn't lie. Maybe I had been drafting more. In any case, it wasn't a huge difference in speeds like last week. Stroke felt really smooth throughout. I did a great many flip turns too!
--Distance: 3,000m
--Duration: 75mins
2012-12-01
Pool Swimming
Missed last Monday, so did some of the workout today in the short time I had after errands. Brought my roomie too, which was extra-fun.
Pool is 25yds, times for 25m are in brackets.
Warm-up:
100y easy
4x 50y decrease (I assumed this meant get faster)
0:52 / 0:50 / 0:47 / 0:46 [0:57 / 0:55 / 0:51 / 0:50]
4x 50y kick
4x 50y pull
4x 100y on 2:15
1:45 / 1:50 / 1:45 / 1:47 [1:55 / 2:00 / 1:55 / 1:57]
50y killer (no problem, should have tried for a full 50 hypoxic)
--Distance: 1,150yds [1,050m]
--Duration: 28mins
Pool is 25yds, times for 25m are in brackets.
Warm-up:
100y easy
4x 50y decrease (I assumed this meant get faster)
0:52 / 0:50 / 0:47 / 0:46 [0:57 / 0:55 / 0:51 / 0:50]
4x 50y kick
4x 50y pull
4x 100y on 2:15
1:45 / 1:50 / 1:45 / 1:47 [1:55 / 2:00 / 1:55 / 1:57]
50y killer (no problem, should have tried for a full 50 hypoxic)
--Distance: 1,150yds [1,050m]
--Duration: 28mins
2012-11-30
Gym Workout
(reps) 1st set / 2nd set / 3rd set / 4th set
(10) Front Squat: 50lbs / 60lbs / 70lbs
(10/side) DB Row: 25lbs / 25lbs / 25lbs
(10/side) Russian Twist: 35lbs plate / 35lbs plate / 35lbs plate
(10/side) DB Sword Draw: 7.5lbs / 7.5lbs / 7.5lbs
(10) Leg Press: 260lbs / 280lbs / 300lbs / 320lbs
(failure) Chin-ups: 1.75 / 1.75 / 1.5 / .75
(10) Ball Figure-8: BW / BW / BW / BW
(10) Cable DL: 15 plates (Did this one to see if I still "had it". I do.)
--Duration: 35mins
(10) Front Squat: 50lbs / 60lbs / 70lbs
(10/side) DB Row: 25lbs / 25lbs / 25lbs
(10/side) Russian Twist: 35lbs plate / 35lbs plate / 35lbs plate
(10/side) DB Sword Draw: 7.5lbs / 7.5lbs / 7.5lbs
(10) Leg Press: 260lbs / 280lbs / 300lbs / 320lbs
(failure) Chin-ups: 1.75 / 1.75 / 1.5 / .75
(10) Ball Figure-8: BW / BW / BW / BW
(10) Cable DL: 15 plates (Did this one to see if I still "had it". I do.)
--Duration: 35mins
Pool Swimming
Warm-up:
50m easy / 100m zipper/catch-up / 50m kick / 50m pull
100m all out - 1:40
100m easy
I went out on this one like I was doing a 50, and at the wall I realized I had to do it all one more time, oofff! But I do believe this is a PB!
200m all out - 3:56
100m easy
400m all out - 8:30
100m easy
I was still gassed from that crazy 100, so I had nothing on this
Pacing:
4x 100m @ 400m pace (2:07), on 2:30 - held 2:08 the whole time
4x 50m @ 200m pace (0:59), on 2:20 - held 1:00 the whole time
4x 25m @ 100m pace (0:25), on 0:40 - held 25, except for the third one which was a touch slower
So overall, a great 100m sprint, and then fantastic pacing by feel.
--Distance: 1,950m
--Duration: 60mins?
50m easy / 100m zipper/catch-up / 50m kick / 50m pull
100m all out - 1:40
100m easy
I went out on this one like I was doing a 50, and at the wall I realized I had to do it all one more time, oofff! But I do believe this is a PB!
200m all out - 3:56
100m easy
400m all out - 8:30
100m easy
I was still gassed from that crazy 100, so I had nothing on this
Pacing:
4x 100m @ 400m pace (2:07), on 2:30 - held 2:08 the whole time
4x 50m @ 200m pace (0:59), on 2:20 - held 1:00 the whole time
4x 25m @ 100m pace (0:25), on 0:40 - held 25, except for the third one which was a touch slower
So overall, a great 100m sprint, and then fantastic pacing by feel.
--Distance: 1,950m
--Duration: 60mins?
Subscribe to:
Posts (Atom)