Oct 28: Swim@50m pool, 6:15-6:50pm

Today I was planning to swim with my colleague but he had to work late, so ended up going by myself. 50m pool has 8 lanes (all open to public) so it's pretty empty. I've counted the number of strokes and it was 50 times for 50m which is too high, so I was really surprised.

I aimed to improve this, but it wasn't possible to reduce it lower than 40 strokes. I think it doesn't work when I start with a good pace in the beginning so I need to lower my pace. Although in the beginning my body is cold so I ended up swimming fast wanting to heat up my body quickly. But then from 300m point it gets harder and my hands become heavier. I should practice more at 50m pool since it has less turns.

Result: 300m, 100m, 200m,400m, 300m

Total: 1.3km

Oct 23: Swim@20m pool, 5:05-5:50pm

Target: 500m x 2

This is the usual 20m pool I go to but the water is clean and it's empty today! I can almost monopolize the swimming lanes. My target is 500m but since it's a small pool enabling lots of turns, I swam 600m each. Second round of 600m was 11'30'', but this is perhaps I ended up turning a lot (due to a small pool) so it reduced the total time.

Result: 600m, 300m, 600m

Oct 21: Swim@50m pool, 6:15-8:20am

Target: 500m

Today I swam with my colleague. First I swam by myself but got stuck. Then I swam together with my colleague.

Result: 300m, 400m

Oct 18: Swim@50m pool, 6:25-7:12pm

Target: 500m x 2

Last night, I did some arm muscle training so I was a little worried. As I thought, after 200m point, my arms became tired. So I relaxed my arm and manage to swim 500m slowly. Luckily, the pool wasn't crowded so I managed not to get stuck. Afterwards, I tried to swim a little faster. The pool has break time from 50m past the clock, for about 10 minutes, so I stretch my body but it's not flexible. I guess it's not possible to resist the aging wave. After the break I swam 500m without stopping.

Result: 500m 200m 300m 500m
Total: 1.5km

Oct 16: Swim@25m pool, 7:25-8:35pm

Target: continuing 500m

I've swam in the 25m pool in my neighbourhood, using the yellow float but it floated too much and couldn't used it well. So I've bought the Speedo's one, and tried with it. This is much better since the floating balance seems to be just right. With this float, it was so much easier to swim.

Result: 200m, 100m, 500m, 100m, with the float: 100m, 500m
Total: 1.5km

Oct 16: Cycle@4:37-5pm, 24℃

Target: Hilly course 9.3km, one lap

Decided to cycle later in the afternoon rather than during the day since it's still hot! Today, I've extended the hill course up to 9.3km. The tree uphills in the beginning is pretty tough and the pulse goes up to my max point 160. Even the average is 142 and a bit high. I think I might have tried too hard.

Result: 9.3km　23min Max:61.4km/h Ave:24.3km/h
Pulse：Ave:142 Max:160
Range:120-147  In:15min Above:8min Below:0min

Oct 14: Swim@50m pool, 6:10-7:10pm

Target: 500m x 2

Apart from coughing my health condition is so-so. My knee is still the same, especially when I'm going up the stairs.

The pool was relatively empty, even when I swam in the slow lane if I leave some space then I have about 300m to myself. The middle speed lane is pretty fast for me, I have to try really hard to catch up with others. If I try hard, after 100m my arms and breathing becomes difficult. I suppose I need to improve my breathing technique. This time I tried with fast pitch without putting too much effort. Then around 200m my shoulder's tiredness increases. I got a little stuck at 300m point and slowed down because of that but I swam up to 500m.

Took about 5 minute rest and the second round, I didn't see any improvement after 300m so I stopped there.

I waited for a little so it might get more empty, but again got stuck at 300m point, so moved to the next lane, swam 100m, then the pool rest started.

I haven't focused too much on the form but more on the breathing this time, however  no new development was found. After the break, I swam slowly but firmly, which finished after 500m. I think I use more muscle when it's slower, so it's pretty smooth on the first 300m, but after that, my energy is gone.

Result: 500m 300m 300m 100m 500m
Total: 1.6km

Oct 11: Cycle@9:34-11:50am

Target: 60km

Last time I made a mistake in the course so this time, I fixed it and extended the total distance. It's beautiful outside, and the wind from north west is strong. Hence one the way it was pretty smooth, with 40km/h. Surroundings were nice with lots of greens and I ended up cycling for 35km one way. On the other hand, the way back was hard since it was against the wind, and I find it difficult to even maintain 20km/h. I've noticed that if I cycle behind fast bikers, it's easier to cycle. I didn't sweat much on the way, however return journey was hard with my sweat getting into my eyes and hurting, with the wind I couldn't open my eyes. The sun screen I put on my face came down with my sweat in to my eyes, I suppose. When it became worse, I could only open my eyes once in 2 seconds. Even worse, sometimes I couldn't even open them. So I had to stop several times until my eyes opened, ended up taking 7 breaks and managed to get home. Next time, I guess I'll need to wear goggles.

From the pulse measurement, I had less than 120 for an hour meant that I probably stopped for about an hour in total. I guess I pushed myself too hard in the strong wind, and had to spend all afternoon caring about my body.

Result: 70km, Max: 57.5km/h, Ave: 25km/h
Pulse: Best: 159, Ave: 125

In zone（120-147):2:00 Above 0:07 Below: 1:11

Oct 10: Swim@20m pool, 12:20-1:30pm

Target: 500m

The pool is a bit far but the water is clean and it's empty so I went to this specific one. I added quick turns but the succcess rate is about 1/3. It's difficult to control the distance between the wall.

Target: 300m, 200m, 100m, 200m, 600m
Total: 1.4km

Oct 8: Swim@50m pool, 6:15-7:15pm

Target: 500m continuing

I reallly didn't feel like going for a swim today due to the coughs and I'm a bit tired, but my colleague persuaded me so I went. As I thought, I did get tired pretty soon. The pool was relatively empty so it was easy to continue swimming, but I got tired so soon and couldn't swim for long distance.

Result: 100, 100, 200, 300, 100, 100, 500, 200
Total: 1.6km

Oct 7: Knee - Chiropractic

I've decided to see a doctor who specialises in Chiropractic since my knee hurts when I go up the stairs and it's still continuing. It's fine when I just walk. First I searched a place online near office, but there were like 10 places in Chiyoda-district, so I've picked the one which focuses on partial healing. It took about 30 minutes and it didn't hurt at the time, but it started to hurt after I returned home. The service was manipulative treatment for both left and right side of my body, but I guess there was a stress on my knees too. I'll see how this effect is and if the pain is gone, I'll go once a week.

Oct 5: Swim@50m pool, 6:10-6:50pm

Target: 500m non stop!

It's slightly empty today so good time for a new challenge! Although last night, I did muscle training for my arms and shoulders so my arms got really tired quickly. Because of this and with my age, I found out that it's not possible to have 2 continuous training days. With that, I've slowed down and swam 200m and 300m repeatedly, the total of 1.2km.

Oct 3: Swim@25m pool, 7:20-8:15pm

Target: continuing for 500 meters

I can't manage September's target which is 400m x 3 all the time, but when I'm in good form, I can achieve it. So during October, my aim will be 500m x 2.

Therefore today's target is to swim 500m without stopping. First, I adjusted my body and fixed the form. The main adjusting points are bring the leg together with the smallest movement, my left crawling hand is a bit slower than my right so bring that earlier, and not to arch my back but to tuck my stomach in to keep it straight. I also need to practice quick turns. I managed to swim 500m without stopping in the end, but it took me 11 minutes!

Result: 1km

Oct 3: Cycle@6:48-7:31, １９℃

Target: 3 laps of hilly course

Today was slightly cooler so I decided to try 3 laps in the hilly course.
Result: I managed to last 2 laps but on the 3rd lap especially during the uphill, I couldn't give my full strength so dropped the pace and managed to go uphill. Perhaps on my 3rd laps due to tiredness, I ended up making a mistake in the course and ended up cycling longer!

I've uploaded today's course on YouTube. The video only allows for 15 minutes max so you can see the first lap and a bit by clicking here.

The photo below is around 5.5km point during downhill so it's on the max speed. (photo taken by Yumin)

Result:
3 laps in total: 19km, best:58km/h, average: 26.1km/h, time: 43'25''

Pulse: First half (until finishing uphill), latter half
Lap1 -           ave: 127, end: 122 (1lap), time: 14'00''
Lap2 - 8'14'', ave: 136, end: 158,            6'13'', ave: 128, end: 116, time: 14'27''
Lap3 - 8'39'', ave: 137, end: 154,            6'17'', ave: 133, end: 111, time: 14'56''

Overall: best: 158, average: 132

Oct 2: Swim@25m pool, 7:20-8:30pm

Target: 1km in total, adjusting form

Today my cough is hard and I feel exhausted so it's only to adjust my swimming form and light exercise for my body, aiming to bring back the 14 stroke style.

As a result of going through basic training, I managed to reduce to 13.5 strokes but it's still very slow. On average, 16 strokes would be a right speed. Next time, I'm going to measure the speed/tempo.

Result: 1km, longest swim was 300m in one go.