This week I progressed to 2 min and then 3 min jogs, and seem to have improved my swim lap turns.
This Week
Monday
To kick off the week I headed to the gym at lunch time. Warm up on the cross trainer, 20 minutes, a little longer than usual trying out the aerobic heart rate program, followed by rehab exercises and upper body strength.
Monday night I had my final Data Science class where we all presented our final projects with pizza and beer! It was great seeing everyone else’s projects from predicting insurance risk, predicting nappy changes, sales trends over time, movie recommendations and most interesting to me was Travis with his project to predict his finish time for a 100km ultra marathon based on past race data and race placings.
I had good feedback on my project looking analysing training factors for a 10km race. Which I just want to package it all up a bit better before I share the analysis around. Not that there is anything ground breaking in the analysis but it was definitely an interesting project and I’ve come out of the course with a new skill. Won’t know what to do with my Monday and Wednesday nights free now!
Oh, and weigh in 66.2kg, 18.8 per cent body fat.
Tuesday
For my walk/jog today I had my first progression beyond 1 min jogs. The session was 5 x 2mins (1 min walk), 6 x 1 min (30 sec walk). That all went well and it was nice to see another runner I know Paul out for a run. We were going the opposite direction to each other so said Hi about 3 different times haha.
I also had a new toy arrive, which Gizmo obviously found interesting too! This is the CorSense made by Elite HRV. I backed the kickstarter project back in September last year, at the time I was in the middle of marathon training and recording resting HR and HRV every morning.
To get accurate HRV readings you generally need to use a HR strap, which can be a pain first thing in the morning and often because you’re not exercising and sweaty it can struggle to get a good reading and you have to re-do it. The CorSense aims to make this simpler, just put your finger in and open the app. First impressions are good, I might post a review after I’ve used it more.
Wednesday
Wednesday usual gym session, exercise bike warm up this time instead of cross trainer. With no evening class anymore I decided to shift my swim to Wednesday night. I was a little bummed that I left my swim cap at home! Anyway, I did a 1500m swim. I counted my laps and there was a fair difference between my watch laps and counted laps. At the end my watch had 1375m, but I had definitely counted it to 1500m!
Thursday
Further progression of my jog/walk session to 5 x 3 mins (1 min walk). Basically overall run volume isn’t changing much just the duration of the interval is increasing. It all went pretty well but I did notice my left leg felt a bit tired afterwards walking.
Friday
Usually I head to gym on a Friday but got caught up working late. I ended up just doing my rehab exercises at home during half time watching the footy! My rehab program from the physio is all body weight and bands so no issue there.
Saturday
Headed down to Werribee Mansion in the morning. Session today was a repeat of the 5 x 3 mins (1 min walk) session. I was expecting terrible weather but it was actually really nice, continued with a bit more walking and a coffee afterwards. I felt good running and didn’t get the tiredness that I did first time round.
Sunday
Sunday routine is meet Sharon at 8am for pool running. But… no Sharon this week! With no one to meet I have to say I was a bit less motivated getting out of bed and even contemplated having a day off but eventually got up and headed down to the pool for at 9:30am. I skipped the pool running and just swam.
Earlier in the week I did some google-ing about garmin missing swim laps. Mostly people said to have a strong push off and that it’s not based on change of direction (which is what I thought) it’s based on a break in your swim stroke.
So I focused on having a good push off each turn and putting my arms out in front of me gliding through the water before I started my swim stroke again. And that fixed it! my swim laps and distance was perfect, and as a bonus I was a good 2 minutes faster over 1500m compared to Wednesday night.
Detail
| Day | Details |
|---|---|
| Mon | Cross trainer - 20 mins, 106bpm Rehab exercises - 28 mins Thoracic release and cue Glute med at wall 3 x 6 Knee push ups 3 x 8 Step up 3 x 8 use 30cm step Arabesque 3 x 6 Bent over split squat + theraband single arm pull 3 x 8 Side to side bounding 3 x 10 Upper body strength - 10 mins Barbell rows 3x5+ 55kg 5, 5, 5 Bench press 3x5+ 45kg 5, 5, 7 |
| Tue | AM Holds - 10 mins 1 x 1min wall squat 1 x 1min calf raise holds 2 x 30sec single leg wall squat 2 x 30sec calf raise holds 1 x 1min wall squat 1 x 1min bent knee calf raise (back against wall in squat position and lifting heels) Walk with 5 x 2mins (60secs walk); 6 x 1min (30secs walk) - 38:32 mins, 5.1km, 136bpm |
| Wed | Exercise bike - 19 mins, 133bpm Rehab exercises - 26 mins Thoracic release and cue Glute med at wall 3 x 6 Knee push ups 3 x 8 Step up 3 x 8 use 30cm step Arabesque 3 x 6 Bent over split squat + theraband single arm pull 3 x 8 Side to side bounding 3 x 10 Upper body strength - 10 mins Chin ups 3x5+ 5, 5, 7 OHP 3x5+ 30kg 5, 5, 6 Swim - 1500m, 39:37, 2:38/100m |
| Thu | AM Holds - 10 mins 1 x 1min wall squat 1 x 1min calf raise holds 2 x 30sec single leg wall squat 2 x 30sec calf raise holds 1 x 1min wall squat 1 x 1min bent knee calf raise (back against wall in squat position and lifting heels) Walk with 5 x 3mins jog (1min walk) - 35:10 mins, 4.73km, 129bpm |
| Fri | Rehab exercises - 30 mins Thoracic release and cue Glute med at wall 3 x 6 Knee push ups 3 x 8 Step up 3 x 8 use 30cm step Arabesque 3 x 6 Bent over split squat + theraband single arm pull 3 x 8 Side to side bounding 3 x 10 |
| Sat | Walk with 5 x 3mins jog (1min walk) - 33:34 mins, 4.43km, 131bpm |
| Sun | Swimming - 1500m, 37:22, 2:29/100m |
Song of the Week
I like the way your brain works, I like the way you try,
to run with the wolf pack when your legs are tired
Coming up
More run/walk progressions, I build up to 5 min jogs next week.
Summary
| Week | Phase | Runs | Run Distance (km) | Run Duration | Swim Distance (m) | Bike Duration | Strength Duration | Other Duration | Total Duration | TSS | Fitness | Fatigue | Form | Body Weight (kg) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 16 | Return | 3 | 21.5 | 2:02 | 0 | 0 | 2:10 | 0 | 4:12 | 221 | 28 | 29 ↑ | 1 ↑ | 66 ↑ |
| 15 | Return | 3 | 18.5 | 1:43 | 0 | 0 | 1:47 | 0:19 | 3:49 | 203 | 28 | 27 ↓ | -3 ↓ | 65.7 ↓ |
| 14 | Return | 2 | 8.38 | 0:47 | 500 | 0 | 0:58 | 0:49 | 2:46 | 143 | 28 ↓ | 28 ↓ | 1 ↑ | 66.2 ↑ |
| 13 | Return | 4 | 24.6 | 2:19 | 1000 | 0:10 | 2:27 | 0:20 | 5:40 | 306 | 29 ↑ | 40 ↑ | -12 ↓ | 65.9 ↓ |
| 12 | Return | 4 | 22.1 | 2:07 | 0 | 0:10 | 2:22 | 0:20 | 5:00 | 256 | 26 ↑ | 34 ↑ | -8 ↓ | 66.4 ↓ |
| 11 | Return | 3 | 14.7 | 1:22 | 1000 | 0:25 | 2:36 | 0:36 | 5:25 | 199 | 24 ↑ | 30 | -5 ↑ | 66.6 ↑ |
| 10 | Return | 3 | 14.4 | 1:22 | 1950 | 0:15 | 1:51 | 0:45 | 5:17 | 198 | 23 | 30 ↓ | -6 ↑ | 65.9 ↑ |
| 9 | Return | 3 | 14.1 | 1:29 | 2500 | 0:15 | 1:17 | 0:40 | 4:39 | 205 | 23 ↑ | 31 ↑ | -7 | 65.7 |
| 8 | Return | 3 | 15.1 | 1:42 | 2500 | 0:31 | 2:04 | 0:45 | 6:05 | 207 | 21 ↑ | 30 ↑ | -7 ↓ | 65.7 ↓ |
| 7 | Return | 3 | 14.3 | 1:47 | 3000 | 0:19 | 2:04 | 0:20 | 5:48 | 183 | 20 ↑ | 28 ↓ | -5 ↑ | 66.2 ↑ |
| 6 | Return | 3 | 13.7 | 1:45 | 2500 | 0:33 | 2:05 | 1:04 | 6:33 | 199 | 18 ↑ | 29 ↑ | -6 ↓ | 65.9 |
| 5 | Return | 3 | 12.4 | 1:39 | 500 | 0:15 | 1:12 | 1:25 | 4:45 | 140 | 17 ↑ | 22 ↑ | -2 ↓ | 65.9 ↑ |
| 4 | Return | 3 | 11.8 | 1:48 | 500 | 0 | 1:14 | 1:25 | 4:41 | 114 | 16 | 20 | -1 | 64.9 ↓ |
| 3 | Return | 3 | 6.5 | 1:00 | 1700 | 0:40 | 2:22 | 1:40 | 6:34 | 141 | 16 ↑ | 20 ↑ | -1 | 65.5 ↑ |
| 2 | Return | 2 | 6.29 | 1:00 | 1700 | 0:40 | 1:40 | 0:54 | 5:06 | 133 | 15 ↑ | 19 ↑ | -1 ↓ | 63.6 ↓ |
| 1 | Return | 2 | 5.66 | 0:59 | 1525 | 0 | 1:01 | 1:15 | 4:01 | 75 | 14 | 14 | 3 | 65.4 |
Not missing the pool running at all. I even did my walk/run session Sunday morning in the cold wet windy conditions. Chelsea has definitely changed my attitude to training. Good to hear your run sessions are now increasing. This week I started 2 x 15 min with 3 mins jog between.
Hey Mechelle, nice work getting out Sunday morning, it was pretty miserable! I have a feeling I might be on my own at the pool now but probably won’t be too far off until I’m back running on a Sunday too. I plan to keep swimming at least once a week though.. maybe even the occasional pool run lol. It was good to see you cruise past at the Mansion, looked like you’re running well!