I'm off the back of a couple of lower swim weeks over the Xmas break, and I really noticed it as I tried to get back to normal.
This week saw me back to usual 10k in the pool a week over3-4 sessions and feel for the water coming back. The previous week was similar, but 2 weeks prior were just 6-7k.
Shouldn't make a difference but it does for me. So them's the cards I'm dealt and to maintain I need around 8k a week, to progress I need 10k+. I haven't jumped higher than 12k a week so will see if I can in the future.
This week was a testing and recovery week.
Testing didn't materialise as planned - I had a deep tissue massage 24 hours prior to a scheduled CP20 bike test. Went ahead with test and power was up but couldn't sustain and failed around 75%.
Leg's were not right going into this and it was silly with hindsight to continue. I said I'd give it a shot and then stubborness had me keep going. I retook this 24 hours later and completed but at lower power figures. So whilst I know I'm not down on power, this test was scheduled badly and so I move on.
Run test also didn't happen - legs were tired from last week hence the massage. Then with the CP20 attempt x 2 it took another couple days before legs felt right again. I didn't feel up to a Run test considering the circumstances and so it's been an easy week of running and recovery.
Mindset starting the week was must get better numbers, mindset ending the week is must ensure recovery goes to plan as 3 hard weeks ahead and don't want to miss sessions.
Swim test happened, but I wasn't too confident going in.
I actually did 2 of these in the plan. First was an aerobic 1,500m TT - so rate of perceived exertion around 6.5-7/10 being deemed aerobic. This came in at 25:12 which I was very happy with.
I haven't done a 1,500m in the pool straight before and had been expecting close to 26 odd.
I wonder now how much faster race pace would be, or how sustainable race pace would be more importantly! Realistically, I'd say 24 something at the moment. I'd be delighted if come April at Joey Hannan Olympic Tri I do a 23 or thereabouts 1,500m. That's a 50m pool also so I'll have to schedule in some practice in the bigger pool as I've heard it's a different ball game!
Second swim test was a 400TT again. Now I did one around 3-4 weeks ago and was 6:04. Was determined to be sub 6 this time but alas. I messed up pacing in 2nd and 3rd 100's. Finished strong but came in at 6:06. So same pace as last time, however looking over my logs I see I've done much less distance as mentioned due to 2 lower weeks so I can't complain with that.
I'm competitive and want to track progress through each test. However this week was a case of taking stock realistic position, looking at overall logs and being happy to maintain and have built more endurance. Ideally in 4 weeks time I'll be sub 6 for 400tt swim, up to around 3.9 watts per KG and have ran better and aiming for a 10km track/treadmill in 37:30.
To get there, I need a solid month of consistent training and no injuries. Things are looking good and aerobically I feel stronger and my legs also feel more capable of increased distance/runs so gradually the next few weeks will introduce this.
My learning's this week has been listening to my muscles, and being happy with maintaining whilst feeling stronger and ready for the increased intensity that's approaching as I near the end of my Base 2 phase of training. If I had attempted my Run test, my calf didn't feel strong enough and it's possible I could have twinged or strained it. I looked at the bigger picture, no prizes for a Mid Jan improved run test and realised recovery was the priority this week.
It's not always easy to do, but training smart and prioritising weekly mini objectives/goals help.
Tomorrow see's a long and easy trail run at moderate pace/zones. Hilly and strength endurance being the focus. I will follow this with a strength session before relaxing ready for next week.
A respectable 11 odd or so hours for a recovery week and entering more intensive work.
Happy training to all.