I have been squeezed for time the past two days so I skipped my physio exercises. Seems that was a mistake! Last night I started feeling really tight in my left hip and back and this morning, my SI joint was really sore on the left side.
I was a good boy and did all my exercises today, and afterward, it felt a lot looser. It still gave me a bit of a twinge if I finished with too much layback. Probably useful since I need to be more consistent and use a bit less layback in general.
The session for today is one that I have done at least 3 times now. I like it. At r24, it’s pretty easy to crank out 500s. They sting a bit at the end, but you can really focus on stroke mechanics because the rate and pace are pretty reasonable.
The target pace for these was 1:52.
To make the setup simple, I programmed this as 500m intervals and 1′ rests. Then after 5 hard intervals, I did the next one as a very light pause drill, stopping at body over on every stroke and trying to isolate and feel the body recovery. I ended up cheating myself out of about 20 seconds of the 5 minute rest this way, but there was plenty of recovery time.
I started with a 2k warmup with 4 x 300m or easy and 200m of hard.
Workout Summary - media/20180110-1436060o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|02000|07:56.0|01:59.1|211.2|20.0|145.4|160.0|12.6 W-|02000|07:56.0|01:59.2|207.2|19.7|144.7|160.0|13.0 R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|160.0|00.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|00300|01:13.6|02:02.7|177.9|15.9|109.7|129.0|15.4 01|00200|00:46.0|01:55.0|223.7|21.4|137.9|144.0|12.2 02|00300|01:15.4|02:05.6|182.2|17.8|146.2|147.0|13.4 03|00200|00:44.7|01:51.7|252.1|23.6|147.2|151.0|11.4 04|00300|01:14.6|02:04.3|185.7|17.9|153.5|154.0|13.5 05|00200|00:44.3|01:50.7|251.2|23.5|154.1|156.0|11.5 06|00300|01:14.2|02:03.7|189.8|18.3|158.3|159.0|13.2 07|00200|00:44.0|01:50.1|257.5|24.7|158.1|160.0|11.0
Then I tightened the foot straps, programmed the PM, and got going. Not much to report. I was really trying to hold both rate and pace, while focusing on fast hands away and full body recovery before breaking my knees. It wasn’t too hard, but I was glad when the 5′ breaks came along.
Workout Summary - media/20180110-1435320o.csv --|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg --|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS --|11037|50:31.0|02:17.3|186.9|21.8|149.4|167.0|10.0 W-|07500|27:57.0|01:51.8|252.0|23.5|149.6|166.0|11.4 R-|03546|18:33.0|02:36.9|076.3|19.1|150.6|166.0|07.0 Workout Details #-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS- 00|00500|01:50.1|01:50.1|246.7|23.8|137.3|158.0|11.5 01|00500|01:53.2|01:53.2|251.9|24.2|148.8|161.0|11.0 02|00500|01:51.6|01:51.6|250.9|23.9|150.0|161.0|11.2 03|00500|01:51.4|01:51.4|252.5|24.1|152.4|164.0|11.2 04|00500|01:51.7|01:51.7|247.2|23.0|153.6|165.0|11.7 05|00500|01:52.5|01:52.5|252.0|23.4|140.7|160.0|11.4 06|00500|01:51.3|01:51.3|253.9|23.8|150.8|162.0|11.3 07|00500|01:51.4|01:51.4|255.7|23.2|152.2|164.0|11.6 08|00500|01:52.1|01:52.1|246.0|23.7|153.3|164.0|11.3 09|00500|01:52.5|01:52.5|252.4|23.6|154.0|163.0|11.3 10|00500|01:51.5|01:51.5|253.7|22.8|139.2|158.0|11.8 11|00500|01:51.6|01:51.6|256.7|23.5|149.9|163.0|11.4 12|00500|01:51.8|01:51.8|255.6|23.0|152.0|165.0|11.6 13|00500|01:51.9|01:51.9|248.9|23.2|154.0|165.0|11.5 14|00500|01:52.4|01:52.4|255.5|23.8|154.8|166.0|11.2
Compared to last week. My HR was running a bit higher today, not sure why. Last time I opted to push the pace on the last one, I didn’t today.
After I finished, I was curious to see if all the effort I was putting in to technique was actually doing something or if I was just deluding myself. Somewhere in between, I think.
I still have to hold the knees down longer. Here’s the offending screen capture. Arms bent, body halfway there, but knees already up. Bad Greg!
Tomorrow: 4×20′ / 3′ Cat VI, r18, 2:05
4 thoughts on “Wednesday: 3 x (5 x 500 @ r24 / 1′ ) / 5′”
I know you are focusing on the hands away part but what style are you being coached on the layback?
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On hands away I would call this video big progress.
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baby steps. Its really hard to make the change. It feels so different, but looks almost the same.
No specific feedback about layback except to be careful about staying in a strong/supported body position at the finish. I am finding that I am limiting layback more now. I worry that it is shortening my stroke too much, but I think it is probably a safer stroke.