“Oh hi guys!
Long time no speak.
Just to update y’all, I qualified for Kona by 4 minutes.
The guy behind me swam faster than I did, he outbiked me AND ran way quicker than I did…
…but it appears as though he took a picnic into T2 with him, full on wicker basket. The works.
So that NoPinz aero pocket I used paid off.
Thing is, I don’t have a credit card, so couldn’t pay the entry fee with my debit card.
Oh well”
Ha ha !
That would be brilliant !
Credit card … not for me.
The full hamper basket, you will see a few of them.
9km steady run this morning.
Managed a short 25 minute walk after walk, that’s more for the head than body….
Decided to try a steady Zwift ride last night and going well for 20 mins until my crank arm fell off. I have a Stages PM I swap between bikes and hadn’t put a lock ring on the crank arm when setting my TT bike up on the turbo. Cue 20 mins trying to find one.
This morning did 45 mins treadmill 12kph with 2* 5min 16kph intervals. Then scared myself with 2*1min 18kph.
EFFING OOSH, BABY!!!
Looked at TP, swimming. 2km as 100s, with a warm up and cool down.
Ah, no! I’m not into that.
I’ll give it a go, let’s do the WU and CD, then aim for 3 x (5 x 1:35/100m) off 1:50 (15s rest) for the main set, yeah?
So basically, I do five, then have a longer “reset” rest.
Put on my overpriced 2XU MCS tri shorts for this one, just to see how they felt in the water. Sometimes, tri shorts can feel a bit “draggy” due to the two rear gels pockets and little chamois…
…ended up doing this 
(I think you need to double to total strokes, as it’s a Garmin Forerunner 920XT)
| Intervals | Swim Stroke | Distance | Time | Total Strokes |
|---|---|---|---|---|
| 1 | Pull | 100 | 01:36.3 | 35 |
| 2 | Pull & Paddles | 100 | 01:35.9 | 34 |
| 3 | Sprint Easy | 50 | 00:44.4 | 19 |
| 4 | Sprint Easy | 50 | 00:43.7 | 19 |
| 5 | Messed Up! | 100 | 01:28.6 | 36 |
| 6 | Yeah Baby | 100 | 01:26.0 | 37 |
| 7 | WTF? | 100 | 01:26.3 | 37 |
| 8 | WTAF?!? | 100 | 01:24.7 | 37 |
| 9 | Erm… | 100 | 01:23.2 | 36 |
| 10 | …um, okay | 100 | 01:24.8 | 37 |
| 11 | Keep Going | 100 | 01:25.3 | 37 |
| 12 | Eh!!! | 100 | 01:24.4 | 36 |
| 13 | Am I Duncan Goodhew? | 100 | 01:23.9 | 38 |
| 14 | That’s better | 100 | 01:25.7 | 39 |
| 15 | Bring it in… | 100 | 01:25.9 | 37 |
| 16 | …yeah Baby | 100 | 01:23.8 | 37 |
| 17 | Oosh! | 100 | 01:23.9 | 38 |
| 18 | Ouch | 100 | 01:25.3 | 39 |
| 19 | And breathe | 100 | 01:24.5 | 39 |
| 20 | Freestyle | 200 | 03:19.4 | 78 |
One of my 2021 goals was to swim 15 x 100s off 1:45, with each rep under 1:30/m
Erm, might need to reduce that to 1:25s off 1:40 now!
Yeah, so, looks like I can swim
Noice
Faster than I can do.
You’ll be doing a 56 at Bolton
10 mile Chilly run
Have been feeling a deep residue fatigue since the stupidity of the weekend. Not specific muscles, but just overall tired.
Other than the 3 miles that have some inclines in them, I’m still ticking along at 7:10 at 125-130bpm, but just felt drained.
Luckily I only have a TTT tonight 
10.33 miles / 1:15 / 7:16 pace / 126HR
I’m feeling very left out 
Hopefully good news with physio and some testing this weekend.
Oh yeah 
Please don’t put this on the “ bigger “ site.
But if you do please let me know in advance.
Oh and well done !
Why is it short? 
PB is 57:44 in the pool and 59:19 OW (only been sub hour once)
Got to take out those rests now, do 8 + 7 in a few weeks, then 15 straight a few weeks after that.
Then give 20 a go 
Hopefully, by then, pools are open longer than 45 minutes 
Cheers @SidSnot - You’ll be long gone by the time I get out
Hour is 1:34 per 100m, so banging out 1:25 is a 54 
I was gasping!
My pacing is truly horrendous, @stenard said about setting the Garmin, or using one of those yellow FInis tempo trainer things.
But I’ve avoided it and just try to “dial” into a pace, which this morning was 1:25/100m - eek!
Problem now, is that all of my sessions just got harder, which fills me with dread.
I am also abysmal in open water. Hoping the new suit can go some way to correct that.
Not going tonight, as it’s been raining and hailing all week and I don’t fancy freezing in a 12 degree lake for 40 minutes.
Hopefully it’ll be >16 degrees next week and I can get 3km done in the new suit to see what a moderate OW pace is.
Remember, we need to leave T1 feeling like we’ve not wrestled a bear.
That’s the only goal of swimming, right?
Do you not try and glance at the pace clock if there is one after 50m?
I think the tempo trainers are good as it helps to “learn” what the pace should be.
No way!
I’m so deep into remembering to flick from the hips and not the head and make sure my feet land nice and square, whilst putting my hands together and going upside down whilst looking up the Lane to judge for traffic and thinking “crap I’m nearly hypoxic, can I be arsed to dolphin kick out of this?” Then dolphin kicking out anyway…and I can breathe.
This is probably not a good idea, however you have the same watch as me. So if I am trying to swim to a pace I just look at my watch underwater after each length as I am pushing off and adjust accordingly.
However I don’t do tumble turns (there are no walls in OW) and definitely no dolphin kicks (as I don’t know how to do them!!)
Btw, splendid set. As was said on the other thread yesterday you seem to have quickly got yourself into a great place. So keep going and don’t plan anything daft!! 
This is probably why my pool speed doesn’t translate so well to OW 
Dolphin kicks are those mermaid style things you do when you do butterfly…
…which reminds me to bust some of those back out again. Always “enjoy” some IM sets 
Saying all this, I’m an adult onset swimmer (well, I swam a mile at school in Year 6 - as that was what everyone had to do by the end of junior school) so I probably think my turns and form is horrific 
I’m probably some “Arnie” muscling through the water with my weak kitten paws.
Oh, and cheers 
45 mins fasted turbo straight into
60 mins of intervals 4 X 5min hard
I love my Kickr 
Alright, run it in!
My old BKool has given up the ghost and is now just a dumb trainer really 
Only working when the conditions are exactly right
