I started the week with a mega depression about my ankle but you know what.... being depressed and miserable isn't really going to help is it? I just have to re valuate my plan...... it gives me a week to bike and swim and I'll be running again in no time.
Monday night I went to cheddar for my first West Country tri session. I met a few other triathletes and the pool was full. I went into the beginners lane and was surprised to find that a lot of people there just went for the swimming...... there wasn't any triathletes in the beginners lane.......
I was expecting a lot more to be honest. They seemed to concentrate on swim times without working on technique. You had a certain amount of time to swim 200m and it got faster and faster. A lot of lengths were covered. One lady was quite put out that I wasn't using my legs...... so to wind her up I told her I was working on my 'guns' and did she wanna feel..(she wasn't impressed, never met the swim kick police before). I didn't tell her for ages that I was using the pull buoy as my ankle was swollen.... but she was a bit rude.....
The best bit was having to race another between the flags and the lady who was rude just had the edge on me but then again I wasn't kicking. She beat me twice so I threw caution to the wind and discarded the pull buoy... I'll show her what my legs are for..........ha ha ha I went flying and beat her.... touche!!!!
I will def join the club as they have some pretty good sessions...... they have group turbo and swim sessions and lots of group rides and runs..... so I might alternate between my swim coaching and the tri club to get the most out of it all.
Now Last week I mentioned working within heart rate zones on the turbo so this week I decided to have a go...... I was aiming for a 90% short intervals with a 60 % recovery. MMMMMM if only it was that easy.
This is what I actually did;
10 min warm up ( 55 - 60 %)
15 min @ 70%
5 min recovery @ 60 %
5 mins @ 72%
5 mins recovery @ 61 %
5 mins @ 75%
5 mins recovery @ 66 (mmmm)
5 mins @ 75- 78 %
5 mins @ 70%
10 mins @ 60 % warm down
Now I'm either not as fit as I thought or I have my heart rate zones a bit out but I found it really hard to maintain 78% let alone 90%. Maybe I shouldn't have had the recovery because once I recovered I found it hard to get that heart beat back up but once I did get up there I found it easy to stay there and also I didn't want to warm down ... I wanted to keep going.
Now the plan is now to increase the time spent in the zones and maybe lower the recovery. Today I just found myself trying to beat the percentage that I got to previously. Its given me a base now from which I can see improvement. The good news is that the time on the turbo has reduced the swelling in my ankle!!!! good news!