1. My back is still hurting. I've brought down the stress on it by skipping the weights and working on core instead. It is feeling better, I've taken some Ibuprofen sporadically to help myself out but it really doesn't do much.
2. My running is getting better, not back to 2014 better, but better than last October. I had a hard interval day two weeks ago with 10X400 at 6:50. I completed it, but in reality it was too much for me to complete as planned. I looked over my notes from Daniels and his recommended volume based on my current mileage was 6X400. That's about 5% of my weekly mileage.
Last week I did 6X400 and was able to run at the prescribed pace. I also felt much better afterwards.
I finished with week with an easy 13 mile run doing my best to keep my HR under 135.
3. My swimming is getting better. I've been consistent on getting the 3 swims a week for the last two weeks. I plan to do the same this week.
4. I added the Tuesday Velodrome workout last week. Since I was just tooling around on Zwift on that day I figured I'd try it out. Honestly, it was really fun and not as hard as I thought it would be.
The workout started with an 80 lap lead in (pace-line) that I was only allowed to do 40 laps of because I'm a noob. I could have kept up for more of it but I wanted to follow the rules and learn the routine. That was likely the right thing because the pace-line was about 40 people long and stretched half way across the track. After the 80 laps was finished, the other noobs and I were allowed to do our last 40 laps with the 10 at the black line.
After that we did a drill where we had two groups of 6 riding on opposite sides of the track. Every lap the front rider would sprint to the back on the other line 5 times through. The next drill was one group where we sprinted by pairs around to the back of the line 5 times through. The final drill was a ten lap four person pursuit, we lost two people right away and I switched off leads with another rider that was much faster than I was.
I did a 15 min cool down afterwards.
5. I'm going to Arizona next week so I'm going to back off the intensity this week a bit. I'll probably go to the Velodrome on Tue, Wed and Thu but skip Saturday.
2. My running is getting better, not back to 2014 better, but better than last October. I had a hard interval day two weeks ago with 10X400 at 6:50. I completed it, but in reality it was too much for me to complete as planned. I looked over my notes from Daniels and his recommended volume based on my current mileage was 6X400. That's about 5% of my weekly mileage.
Last week I did 6X400 and was able to run at the prescribed pace. I also felt much better afterwards.
I finished with week with an easy 13 mile run doing my best to keep my HR under 135.
3. My swimming is getting better. I've been consistent on getting the 3 swims a week for the last two weeks. I plan to do the same this week.
4. I added the Tuesday Velodrome workout last week. Since I was just tooling around on Zwift on that day I figured I'd try it out. Honestly, it was really fun and not as hard as I thought it would be.
The workout started with an 80 lap lead in (pace-line) that I was only allowed to do 40 laps of because I'm a noob. I could have kept up for more of it but I wanted to follow the rules and learn the routine. That was likely the right thing because the pace-line was about 40 people long and stretched half way across the track. After the 80 laps was finished, the other noobs and I were allowed to do our last 40 laps with the 10 at the black line.
After that we did a drill where we had two groups of 6 riding on opposite sides of the track. Every lap the front rider would sprint to the back on the other line 5 times through. The next drill was one group where we sprinted by pairs around to the back of the line 5 times through. The final drill was a ten lap four person pursuit, we lost two people right away and I switched off leads with another rider that was much faster than I was.
I did a 15 min cool down afterwards.
5. I'm going to Arizona next week so I'm going to back off the intensity this week a bit. I'll probably go to the Velodrome on Tue, Wed and Thu but skip Saturday.
