I very nearly quite last night – I felt still all day and seriously considered taking a rest day. At the last minute I decided that I would not swim; I’d go to the gym, but take my swimming gear and possibly do a 1000m after training.
I started running on the treadmill and found it horrible. The air in the gym was humid and reaked of cigarette smoke so I abandoned the run after 10 minutes and decided to try my luck in the pool.
The plan became the following: Swim 100m on 1:40 until could no longer comfortably hold pace. The reality was a surprise. I swam 30 sets and all splits were 1:28 or better… This is conclusive proof that seimming is not about fitness. There is no way my fitness has improved after six days training without a rest. This improvement came out af getting back my feel for the water. I have two more swims, then a rest and I should then see the fitness improvement. Let’s see what comes out of it.
30 x 100m on 1:40, all 100s 1:28 or bettter.
Week total: 18,2km
6,8km remaining to reach 25km!
Tough one tonight – though the most difficult thing was keeping count of the laps.
2500m – holding exactly 1:36/100m throughout
10×100 on 1:40 – this hurt a little.
15,2km done so far. I’m not sure I can do eight in a row. I feel I need a rest tonight!
7 x [400m Easy, 15s rest 50m hard, 15s rest]
14 x 25 Hard on 30s
3,5km in total
Four swims and 11,7km so far. Will I make eight in a row?
For the first time in a long time -possibly ever- I managed a three in a row streak of swimming. Friday’s swim showed a lack of fitness and power and Saturday’s swim confirmed that it wasn’t just a bad day.
25 x 100 on 1:40 – I was holding 1:31-1:32 for about 18 100s and then the pace drifetd to the 1:34 range.
Today I did a different set:
4x [(4 x 100 on 1:40)+1 x 400m] on 7:00 + 7:00
I also slowed down a little for the third set but managed to pick it up fof the fourth. Final 400m was the fastest.
I’ll try to swim every day until I leave on Friday and try to find room to run also.
I arrived in Nanjing this morning with one uncompleted task and a little dificulty.
I was supposed to get one more long bike ride in before I left Sweden; this didn’t happen.
Secondly, I was supposed to be on a big finess drive when I arrived here. Unfortunately, my bags have still not arrived so I am without training clothes. I’ve just spent the entire day trying to get goggles and toggs. That took all day and after I did a good swim. 11 minute non stop and then a mix of 100s, 25s, and a couple of 400s.
I stopped because I was getting too slow, so I can say without reservation that it was a good swim.
Tomorrow will be a swim again and -if my bags arrive- I’ll go over to the track for a run…
Cycled 99km today and I can honestly say that there was not one of them I enjoyed. I BATTLED into a headwind for almost 2 hours and when I turned around I had nothing left. After pushing and pushing for all that time my legs just couldn’t get used to spinning.
I’m shelled now and unable to write. Bottom line: 99km in an embarrassing 3:39, which gives me 27,2 km/h average.
21:10 by the time I got out the door tonight.
The old reliable 10k trail was my route. I expected to have a season best time by the time I finished but I came up well short: 45:52 w/ av. HR of 149. I guess I lost focus on the second half… I’m glad I managed to get out at all; I was very close to drinking a glass of wine instead.
Tomorrow has a LONG bike ride in store for me. 110km minumum.