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Swim, Bike, Run....if only it was that simple!

  • 08-01-2011 1:30pm
    #1
    Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭


    Well time to put pen to paper and start my second training log. I'm not going to go on about 2010 here as I've already summarised that in my last log. In a sentence, it was up and down but ultimately very pleasing.

    I am already 6/8 weeks down on training compared to this time last year, not concerned by that because my season will be 6 weeks longer this year. Since finishing last season I haven't been up to much at all. Tried getting back into the swing of things on Nov 1 and planned a solid 6-8 weeks. This didn't materialise. This was mainly due to a lack of motivation and life issues and illness. I now feel really rested and dying to get back at it. So without further a do here are my goals, objectives, training periods and a quick note on how I plan to organise the log.

    Season Goals (Chronological Order)

    1. Euro Triathlon Championships, Pontevedra, Spain 25/26th June Top 25% in AG
    2. Galway 70.3 Top 25% in AG
    3. Dublin Marathon Sub 3hr 10min

    Training Objectives

    Overall

    -Consistency is key - make 95% of sessions by the end of each training period
    -Weight - currently 88kg, target for A priority race day >80kg

    Swim

    -Get my 1,000m T-time down to under 16mins
    -Hold this pace by Galway 70.3 for a 30min swim

    Bike

    -Improve my FTP by 15% by Galway 70.3
    -Bike split in Euro's - sub 62min (if relatively flat course)
    -Do a sub 30min 20k TT

    Run

    -Get 8 PB's

    - 800m - 2min 15sec
    -1500m - 4min 45sec
    -3000m - 10min 30sec
    -5k - 17min 59sec
    -8k - 29min 59sec
    -10k - 37min 59sec
    -Half Marathon - 1hr 29min 59sec
    -Marathon - 3hr 09min 59sec

    All stand alone.

    Training Periods

    Starting Mon 10th Jan - Transition week - 11.5hrs
    -Just get back into a routine
    -3 double training days, the rest single

    Base 1

    -3 weeks/1 easy
    -Swim - 3 club sessions/week
    -Bike - 2/3 turbo sessions/week - cadence interval stuff
    - 1 60-90k cycle
    -Run - 2 club sessions/week
    - 1 LSR 12-20k run/week
    - 1/2 short runs off the bike/week

    On the 4th week (easy week) testing time using these guidlines
    http://www.joefrielsblog.com/2010/05/quick-guide-to-training-with-heart-rate-power-and-pace.html

    Base 2 and 3

    -The same more or less as Base one except:
    - The long bike rides and LSR will increase slightly in distance
    - Will build to include 2 FTP sessions/week on the bike by Base 3
    - Test again at end of Base 3

    Build 1

    - Here I will start doing hill sessions on the bike at the weekends

    Build 2

    - Swim - 2 club sessions/week
    - 1 OW session
    - Bike - 1 turbo session
    - 1 short intervals session
    - 1 TT session
    - 1 Hill session
    - Run - contin. with club sessions and LSR

    Test again at end of this period

    Peak 2 weeks, start taper

    - Same no. of sessions but shorter in duration
    - every 3 days do a race pace session

    Race Week of A race

    Then, after a transition week it's back to Base 1 for Galway 70.3.

    So that's it. I know there will be twists/turns and lots of changes along the way. Here's the most important bit IMO-you guys and ye're opinions. Please let you opinion be known, I really appreciate constructive criticism.

    Here's to 2011 :)


«13456717

Comments

  • Registered Users, Registered Users 2 Posts: 8,208 ✭✭✭shotgunmcos


    I can see a lot of thought and planning went into that El Director. You have set some good stretchy targets there!

    I think you have the leg speed (and focus) for most of the running ones although the 3k and 1500m make the Half Marathon one soft in comparison?

    40kmh for 30 mins is doable too but will take a mighty effort and decent conditions on the day on a fair course. If you hit this objective I think the top 25% in your AG at Galway will be firmly in play :)

    The one that stands out for me is holding 1:34/100m pace for a HIM swim. Thats ambitious :eek:

    Caz printed out a pic of myself, yourself and Bambaata holding up the Irish Flag in Budapest and stuck it on the fridge for motivation! She is my secret ingredient to helping me achieve my goals. Its testament though to you that even withy the ups and downs of last year you still went out and smashed your objectives.

    Nice 2011 objectives and good plan, looking forward to following the log with interest. Good man and best of luck :)


  • Closed Accounts Posts: 7,454 ✭✭✭hf4z6sqo7vjngi


    Subscribing to this log and will no doubt read with interest!!! Couple of nice stretching targets there for the year, best of luck with it.


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Thanks shotgun. Looking forward to the new season now.
    I think you have the leg speed (and focus) for most of the running ones although the 3k and 1500m make the Half Marathon one soft in comparison?

    Perhaps you are right here, I mean according to the McMillan calculator I should manage a sub 3 hour marathon. This calculation however doesn't take into account that I've never done a marathon. I am pretty confident in my speed but I feel I may not have the endurance/muscle endurance to do a sub 85 min half marathon. We will see, and nearer the time I will make a decision on my half marathon pace.
    40kmh for 30 mins is doable too but will take a mighty effort and decent conditions on the day on a fair course. If you hit this objective I think the top 25% in your AG at Galway will be firmly in play :)

    Ya this will be an interesting one. It's a training objective so what I might do is find a suitable stretch of road to do it.
    Caz printed out a pic of myself, yourself and Bambaata holding up the Irish Flag in Budapest and stuck it on the fridge for motivation! She is my secret ingredient to helping me achieve my goals.

    Ya I must say my GF is very supportive too, if she wasn't I wouldn't be able to train with a clear mind.
    Nice 2011 objectives and good plan, looking forward to following the log with interest. Good man and best of luck :)

    Thanks dude, it will be very challenging but I'll give it my best shot! :)
    Subscribing to this log and will no doubt read with interest!!! Couple of nice stretching targets there for the year, best of luck with it.

    Thanks Jacky, I actually just started reading your log today too! Best of luck with the up coming year.


  • Registered Users, Registered Users 2 Posts: 1,087 ✭✭✭nomadic


    Nice to have you back logging. Plenty of Tri logs to read now.

    Nice target races aswell. I'm sure the girlfriend didn't take too much convincing to go to the euro's. I'd say a crack at sub 3 is well in you for dublin. Have you joined a tri/swim club?

    The one that stands out for me is holding 1:34/100m pace for a HIM swim. Thats ambitious :eek:
    Jaysus I may have to adjust my swim target for the HIM, hopefully swinford is 1,850m's again this year.


  • Registered Users, Registered Users 2 Posts: 1,793 ✭✭✭Macanri


    Excellent stuff. Thats very clear and concise aobjectives - obviously alot of thought has gone into them. I hope you hit them all.

    Welcome back to the training logs and all the best for the new training year.


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  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    The one that stands out for me is holding 1:34/100m pace for a HIM swim. Thats ambitious :eek:

    Forgot to address this one earlier. If shotgun is saying this then I must pay heed! Maybe it is too ambitious but I will stick with it for now and see nearer the time. I think the wetsuit helps a lot, but sea conditions will play a major part.

    Also I mentioned that I wanted to say a word on how I will organise my log. If MCOS doesn't mind I'd like to steal the "Planned\Actual" part - I feel this gives a focus on each session and also the week end, Sunday night summary table.

    Thanks again guys for ye're interest and comments.


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    nomadic wrote: »
    I'd say a crack at sub 3 is well in you for dublin. Have you joined a tri/swim club?

    Thanks Nomadic. Sub 3 for Dublin is definitely not an aim. I've never done a marathon, never ran more than 13.1 miles either, so mustn't be flippant and respect the distance (even 3:10 is going to be a push me thinks!)

    Really thought long and hard about joining a tri club but just don't really see any major advantage from bring in one, apart from meeting people and the social thing....but that ain't why I'm in the sport. I am sticking with the running, swimming and cycling clubs from last season.


  • Registered Users Posts: 583 ✭✭✭NeedsTraining


    Hey El D,

    Looking forward to following your log.

    Great objectives and hopefully you will meet them all.
    I like the stretching goals, so best of luck.

    Hopefully see you on the start line for some of the events (You can wait for me at the finish though :) )

    NT


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Hey El D,

    Looking forward to following your log.

    Great objectives and hopefully you will meet them all.
    I like the stretching goals, so best of luck.

    Hopefully see you on the start line for some of the events (You can wait for me at the finish though :) )

    NT

    Thanks man, but don't sell yourself short, you'll have a top season I'm sure of it!


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Sun Morn 9th Jan

    Plan An episode and a half of The Wire, Z2 turbo
    Actual An episode and a half of The Wire, Z2 turbo

    Dist 34.5km; Ave Cad 79; Ave Watt 150; Ave Hr 127; Time 1hr24min 30sec

    Followed by

    Plan 9k Z2 run
    Actual 9k Z2 run

    Dist 9.38km; Time 59min 42sec; Ave HR 152; Pace 6:22/km

    Yes you read correctly, to keep it in zone 2 I was reduced to walking at times, granted it is a hilly enough route but still, come on!

    Not looking forward to the next 3/4 weeks :o


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  • Registered Users, Registered Users 2 Posts: 3,830 ✭✭✭catweazle


    Beat you I got two episodes in.

    I have just started season 2, fantastic stuff!


  • Registered Users, Registered Users 2 Posts: 8,208 ✭✭✭shotgunmcos



    Yes you read correctly, to keep it in zone 2 I was reduced to walking at times, granted it is a hilly enough route but still, come on!

    Not looking forward to the next 3/4 weeks :o

    Hey El D have faith man. I had serious cardiac drift after just 30 mins when I started this journey but it has vastly improved since. I remember feeling dismayed at ho bad I though my base fitness was but it comes along quickly as long as you are disciplined. 4 out of my last 50+ runs have been outside of base. The base heart rate pace improves trust me :)


  • Closed Accounts Posts: 7,454 ✭✭✭hf4z6sqo7vjngi


    Hey El D have faith man. I had serious cardiac drift after just 30 mins when I started this journey but it has vastly improved since. I remember feeling dismayed at ho bad I though my base fitness was but it comes along quickly as long as you are disciplined. 4 out of my last 50+ runs have been outside of base. The base heart rate pace improves trust me :)

    100% agree with this El D you should see some massive improvements in just a few weeks.


  • Registered Users, Registered Users 2 Posts: 1,957 ✭✭✭interested


    at last - been waiting for the launch of this log for a while now ;) Great to see you back El. D. Some pretty clear targets for the coming year should keep you entertained. Hopefully see you at the pool some stage soon eh ;)


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    interested wrote: »
    at last - been waiting for the launch of this log for a while now ;) Great to see you back El. D. Some pretty clear targets for the coming year should keep you entertained. Hopefully see you at the pool some stage soon eh ;)

    Thanks Jacky & shotgun, it has to improve no two ways about it.

    Thanks interested and ya you will be seeing me 3 times a week from now on.....read on to see this mornings excuse ;)


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Mon Morn 10th Jan

    Plan Club Swim Session
    Actual Nothing

    I usually set the alarm for 5:20, hit snooze for an extra 10 then up and in pool by 5:45. This morning however I hit the off button and woke up at 7:30 :mad: This cannot happen again, consistant training is going to be a coner stone of this season for me so......get to bed early and no more snooze button!


  • Registered Users, Registered Users 2 Posts: 1,957 ✭✭✭interested


    Mon Morn 10th Jan

    Plan Club Swim Session
    Actual Nothing

    I usually set the alarm for 5:20, hit snooze for an extra 10 then up and in pool by 5:45. This morning however I hit the off button and woke up at 7:30 :mad: This cannot happen again, consistant training is going to be a coner stone of this season for me so......get to bed early and no more snooze button!

    ahh ... the dreaded snooze button. You need to invest in an old school alarm that doesnt have such a facility :)


  • Registered Users, Registered Users 2 Posts: 6,724 ✭✭✭kennyb3


    How early is early bed wise for 5.20? 5.20 is hardcore, here is me worrying about getting up at 6.50 to cycle into work. The amount of times i ll prob wuzz out of that even


  • Registered Users Posts: 1,004 ✭✭✭mitresize5


    Good luck with the training El D

    I really do enjoy reading these logs


  • Registered Users, Registered Users 2 Posts: 1,087 ✭✭✭nomadic


    Is this swim club up in the NAC?
    I'll have to start the pre work swims from next week so could be interested in a bit of that.


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  • Closed Accounts Posts: 7,454 ✭✭✭hf4z6sqo7vjngi


    Mon Morn 10th Jan

    Plan Club Swim Session
    Actual Nothing

    I usually set the alarm for 5:20, hit snooze for an extra 10 then up and in pool by 5:45. This morning however I hit the off button and woke up at 7:30 :mad: This cannot happen again, consistant training is going to be a coner stone of this season for me so......get to bed early and no more snooze button!

    I learned a valuable tip for those early morning sessions and most of the time it works. Try and move the alarm clock to the other side of the room so you have to actually climb out of the bed and walkover to turn it off:)


  • Registered Users, Registered Users 2 Posts: 8,208 ✭✭✭shotgunmcos


    I learned a valuable tip for those early morning sessions and most of the time it works. Try and move the alarm clock to the other side of the room so you have to actually climb out of the bed and walkover to turn it off:)


    A Better suggestion to making sure you get up. Put the alarm under her pillow :D


  • Closed Accounts Posts: 7,454 ✭✭✭hf4z6sqo7vjngi


    A Better suggestion to making sure you get up. Put the alarm under her pillow :D

    Jeez i would not dare in fear of picking up an injury.


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Ha! Funny stuff there lads. The GF hates when I am getting up early so I don't want angering her more! Moving the alarm to the far side of the room is what I am going to try anyway, we'll see.

    Nomadic it's not in the NAC it's my local swim club and school indeed, PM me if you want more details.

    Hi KB3, I find when getting back into getting up that early it's all about getting in the habit of it. Therefore the first 2 weeks are the most difficult, so I am going to aim to be in bed for 9 asleep by 9:30. Then after that you can (well I did last season) get away with 10 and asleep at 10:30.

    Mon Eve 10th Jan

    Plan 1hr turbo, session 20 (interval/cadence work)
    Actual 1hr turbo

    Cad Max/Ave 147/93; Watt Max/Ave 260/153; HR Max/Ave 163/134; Dist 25km

    Felt grand, fading a small bit in the last 5 mins before the cool down.

    Now what do ye reckon of this lads/ladies. My 30th is coming up and my GF has put away a few euro (way too much IMO) for a presie for me. She has suggested a top of the line wetsuit, Helix/2XU Project, or an IPad! Now swimming is my weakest discipline but would a really expensive wetsuit make that much of a difference? An IPad, granted it is cool and I love...love my gadgets but I have an IPhone and laptop so I don't see the point. What do ye think??


  • Registered Users, Registered Users 2 Posts: 3,830 ✭✭✭catweazle


    Thats about a grand or so for an Ipad that you arent that interested in. Why dont you suggest a foreign triathlon somwehere nice for that money that you could both go to. You have July free why not Alpe Duhez maybe the standard distance - would be great motivation for the turbo knowing those 21 bends are ahead of you in July

    Although what state is your wetsuit in after the Salthill Cope?


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    catweazle wrote: »
    Thats about a grand or so for an Ipad that you arent that interested in. Why dont you suggest a foreign triathlon somwehere nice for that money that you could both go to. You have July free why not Alpe Duhez maybe the standard distance - would be great motivation for the turbo knowing those 21 bends are ahead of you in July

    Although what state is your wetsuit in after the Salthill Cope?

    Thanks CW, I actually thought an IPad was half that, it depends on which hard drive I guess. I love that suggestion about Alpe Duhez, will check it out.

    As for my own wetsuit-blueseventy reaction (3 years old) well it has numerous patches at this stage but still, I had no intention of changing really.


  • Registered Users, Registered Users 2 Posts: 4,377 Mod ✭✭✭✭pgibbo


    Just spotted this now dude. Nice to see you have a new log up. Some nice targets there. Best of luck with them.


  • Registered Users, Registered Users 2 Posts: 4,122 ✭✭✭Bambaata


    A race away would also be my suggestion. Possibly Austria 70.3 :P Must get my own flights booked actually!!


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Bambaata wrote: »
    A race away would also be my suggestion. Possibly Austria 70.3 :P Must get my own flights booked actually!!

    Ha! Not likely dude! Good to hear from you man and I am going to take this oppertunity to call for the "Bambaata Tri Log" - give the people what they want :D


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  • Registered Users, Registered Users 2 Posts: 1,087 ✭✭✭nomadic


    Coolmine is it? I've just paid my membership up in the NAC and I don't think I'd ever use it if I wasn't swimming up there so I'll stick with it for a while. I am contemplating doing some of the masters sessions up there though.
    Ha! Not likely dude! Good to hear from you man and I am going to take this oppertunity to call for the "Bambaata Tri Log" - give the people what they want :D
    +1 to that.


  • Registered Users, Registered Users 2 Posts: 1,793 ✭✭✭Macanri


    nomadic wrote: »
    Coolmine is it? I've just paid my membership up in the NAC and I don't think I'd ever use it if I wasn't swimming up there so I'll stick with it for a while. I am contemplating doing some of the masters sessions up there though.


    +1 to that.
    + 2 to a Bambatta training log.

    Where and when is the masters swimming?

    Thanks for the thread space ElD:p

    Edit: Are you doing Waterford Half?


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    No dude not doing it, no point as I'm not ready for a sub 90.....Larne Half in March ;)

    Tues Eve 11th Jan

    Plan Club Run Session
    Actual 11k Z2

    Got wind of the session planned and I was in no shape for 12 x 600m with 4k WU and 4k CD. Anyway first week back should be easy Z2 stuff plus I am doing the Raheny 3 winter league 3 miler tomorrow night. Garmin died half way around so the rough numbers

    Dist 11k; Time c.55min; HR c.151; Pace 5:00/km

    Thats more like it :) Perhaps those hills at home are tougher than I give them credit for :o


  • Registered Users, Registered Users 2 Posts: 1,087 ✭✭✭nomadic


    Macanri wrote: »

    Where and when is the masters swimming?

    Thanks for the thread space ElD:p

    Edit: Are you doing Waterford Half?

    http://www.nacmasters.com/index.html

    I assume your asking El D the second question but if not then no I'm not.


  • Registered Users, Registered Users 2 Posts: 1,793 ✭✭✭Macanri


    See you tomorrow night El D - I'll be wearing bib no. 148.


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Weds Morn 12th Jan

    Plan Club Swim
    Actual Nothing

    Didn't get to sleep till 4am :eek: Don't know why, it was annoying, turned the alarm off at 3. At least I replaced it with an afternoon session.

    WU 400m
    Drills 800m
    Main Set 3 x 200m descending X 2
    200m-4:02
    200m-3:51
    200m-3:36

    200m-4:03
    200m-3:53
    200m-3:42

    Total 2,400m; 54 min.

    Actually felt grand here, really tried my best in the last 200 but I was fading fast. Did a similar session last week and I was totaled at the end so happy to see a return to some sort of form.

    Interesting thing is as I was doing the drills I was concentrating on DPS and I started kind of sculling at the beginning of the stroke, kinda like making a figure of 8 with my hand. It seemed like I 'caught' more water and propelled myself a couple of more inches. Found it difficult to keep it up for longer than 500m but maybe it's something I should work on.


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  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Weds Eve 12th Jan

    Plan 3 mile race
    Actual 3 mile race

    WU 2.4k
    Race Dist 3 miles; Time 20:08; HR Max/Ave 190/178;

    Splits
    1st k 3:58
    2nd k 4:11
    3rd k 4:12
    4th k 4:16
    900m 3:30 (pace 3:53)/km

    CD 2k

    A 3 lap race and perfect conditions. Great to meet Mac and Christeb for the first time. I was concerned with my right quad, it was pretty sore but it held up. Before a race I always have a plan and this evenings race was no different. The plan though wasn't too ambitious however, this being a transition week and all. So go steady for the first 2 laps and see whats in the tank for the 3rd. Mac planned on running his HM pace for the first two laps and that was perfect for me, so for 2 and a third laps we were shoulder to shoulder. Mac then decided to see how many he could catch so off he went effortlessly, it wasn't long until I couldn't even see him, great kick. So I decided to see what I had left and to my surprise I caught 3 more in the last km or so, two in the last 300m. I was spent after but so so good to be back racing, reminded me why I train! The quads were both sore after, I suppose it's just the fact that the body is getting used to training again.

    Thurs Eve 13th Jan

    Plan 5k recovery run
    Actual 5k recovery run

    Time 27:08; Dist 5.11k; Ave HR 143; Pace 5:19/km

    Right quad still very sore but nothing to worry about long term.

    Fri Morn 14th Jan

    Plan Club Swim
    Actual Nothing

    It was 12 before I hit the hay last night so I knew there was a good chance I would miss this one, plus I think I need a day off to let the quads recover. I suppose one really should plan a rest day in their first week back just to ease the transition.


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Sat Morn 15th Jan

    Plan 60k Z2 bike
    Actual Nothing

    Had a busy weekend at home with a neighbours funeral so not much time to get out. I wouldn't have gone cycling anyway such was the gale force wind and heavy rain-too dangerous. The one weekend I didn't bring the turbo home :rolleyes:

    Plan 12k Z2 run
    Actual 13k Z2 run

    Dist 13k; Time 1hr15min44sec; Ave HR 148; Ave Pace 5:48/km

    Quads recovered, felt sluggish, must drop a few kg's now, I know that would help that sluggish feeling.

    Weekly Summary

    Well this was a transition week, didn't want too much too soon then injury type thing. Next week will be along the same lines, the aim being getting used to the two times a day schedule once again, and re-introducing strength and core into my life. My main concern is my lack of pool time, lack of sleep hindering my chances of getting up in the morning. So a good start to the week is vital, to bed early tonight and in the pool tomorrow morn.

    One final note is the inspiration I've took from the lads performances in Waterford yesterday. I am really up for the Larne Half now and cannot wait.


    10 Jan-17 Jan|# sessions|Time hh:mm|Distance kms
    Total|6|05:15|65.4
    Swimming|1|1:00|2.4
    Cycling|1|1:00|25
    Running|4|3:15|38


    Weight Watch

    Last Week 88kg
    This Week 88kg

    Missed Sessions Watch

    This Week 3


  • Registered Users, Registered Users 2 Posts: 6,724 ✭✭✭kennyb3


    Give me a shout any weekend you fancy a spin. I ll prob try get a few swords spins in soon but need to get a bit of a base first, plus they are very early so if im not doing them i ll be getting out myself.

    Any plans for any duathlons, there is one in skerries in mid feb (fingal tri club) i might give a shot.


  • Closed Accounts Posts: 7,454 ✭✭✭hf4z6sqo7vjngi


    kennyb3 wrote: »
    Give me a shout any weekend you fancy a spin. I ll prob try get a few swords spins in soon but need to get a bit of a base first, plus they are very early so if im not doing them i ll be getting out myself.

    Any plans for any duathlons, there is one in skerries in mid feb (fingal tri club) i might give a shot.

    Likewise on the spins it would be good to head out with like minded people. The earlier the better.

    Good start EL D you will be lashing out the 200km+ weeks in no time


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Cool lads, Nomadic is also around this area and some weekends, so when I stay up for the weekend I'll let ye know. I plan on spins with the club too KB3 but right now they are ramping things up in prep for the summer league, hills etc... I'm only doing Z2 spins for the next two months or so.

    Base 1 - Week 1
    Mon Morn 17th Jan

    Plan 1.5h Club Swim
    Actual 1.5h Club Swim

    Well the main aim this morning was just making the session. Aim achieved :p
    The session itself I found really tough, a serious dose of reality. Here are some of the number from the main sets:

    250m x 3: 1) 3:55 2) 4:01 3) 4:00

    100m x 10 off 2min: Range 2:00 - 2:07

    As ye can see I couldn't even make the RT's, a long way off my HIM pace goal of 1:34/100m :( Still, I love a challenge and so long as I get into the pool consistently 3 times a week. Felt sick and dizzy after :rolleyes:

    Time 1.5h
    Dist 2,750mts

    Mon Eve 17th Jan

    Plan 60 min turbo, session 21
    Actual 60 min turbo, session 21

    Tough, tough session. Lots of big gear, 100rpm stuff. Started to fade at the end but stuck in there. Beginning to remember what the pain feels like and I'm glad to say I still like the feeling of pushing through.

    Time 1hr; Dist 26.3km; HR Ave/Max 127/170; Cad Ave/Max 87/116; Watt Ave/Max 162/360;

    Great start to the week, set me up nicely.


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  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    kennyb3 wrote: »
    Give me a shout any weekend you fancy a spin. I ll prob try get a few swords spins in soon but need to get a bit of a base first, plus they are very early so if im not doing them i ll be getting out myself.

    Any plans for any duathlons, there is one in skerries in mid feb (fingal tri club) i might give a shot.

    Hey KB3, sorry forgot to answer this. I certainly intend on doing some duathlons before the start of the season as it's a great way to dust off the cob webs and iron out any problems. It also helps you get back in racing mode and gets you used of hurting again. I can't see myself doing any duathlons however until the end of March, beginning of April. I may do that one in Skerries and build it into my long cycle that day.

    Tues Morn 18th Jan

    Plan Strength/Core Session - AA Phase Session 1 of 8
    Actual Strength Session - AA Phase Session 1 of 8

    First time doing a strength session since last May. Going to use the strength programme in the J. Friel's "training Bible"again this year. I had a huge improvement in my biking last year despite the low milage and I put that down to the gym sessions I did.

    As it was the first morning my timing was off so I didn't get any core work in, so note to self - be on the gym floor by 6:30am. I found it tougher, wasn't expecting that, got a little light headed and dizzy/sick again this morn :o


  • Registered Users Posts: 583 ✭✭✭NeedsTraining


    Hey El,

    Good to see the week is going well so far.

    Just wondering do you follow any specific core program? If so, would you be able to share?

    I need to start doing some core work and would like a plan to follow.

    Cheers,

    NT


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Hey El,

    Good to see the week is going well so far.

    Just wondering do you follow any specific core program? If so, would you be able to share?

    I need to start doing some core work and would like a plan to follow.

    Cheers,

    NT

    Hi NT and thanks. These are the core exercises I use

    http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486

    Personally I found them great when done at least twice a week consistently.
    You also have to bare in mind that the upper back, chest, quads etc....also form part of your core hence the reason I follow the strength exercises in "The Triathletes Training Bible". Hope that helps.

    Tues Eve 18th Jan

    Plan 1hr 15min - Club Session
    Actual 1hr 20min - Club Session

    First time down at the club in 2 nearly months, luckily I wasn't the only one an old mate of mine was down for the first time in a while too, so coach sent us on an 8 miler, suited us both and gave us time to catch up. Did 15k in the end mostly in Z2.

    Dist 15k; Time 1:18:02; HR Ave 149; Pace 5:13/km

    I think the extra weight I'm carrying is having an effect on my joints, my form is shocking. Really must get back to practicing my chi drills.


  • Registered Users Posts: 583 ✭✭✭NeedsTraining


    Cheers El, must give that a go.


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Weds Morn 19th Jan

    Plan 1hr 30min club swim session
    Actual 1hr 20min club swim session

    Easier to get up this morning, reinforcing my belief that getting into the habit, especially on a monday morn, is vital. This session was so much better than
    Monday as you'll see from my times.

    Main Set 1 100m x 10 off 2:15, coming in on between 1:47 - 1:52
    Main Set 2 50m x 12 off 1 min, coming in on between 49 - 55 sec.

    Thats more like it :)


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Weds Eve 19th Jan

    Plan 60 min interval, session 22
    Actual 60 min interval, session 22

    Dist 29.6k; Time 1hr; Ave Cad 88; Watt Ave/Max 192/339

    Good session felt pretty strong too. Half way point of week 1 and haven't missed a session yet :)


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Thurs Morn 20th Jan

    Plan Strength/Core Session - AA Phase Session 2 of 8
    Actual Strength Session - AA Phase Session 2 of 8

    Much better this morning, got in all exercises as I was on the gym floor at 6:40.


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Thurs Eve 20th Jan

    Plan 1hr 15min Club Run Session
    Actual 1hr 15min Club Run Session

    Again my mate was down and we both decided we'd be better off with another LSR. So more or less the same as Tues except slightly faster with a slower HR.

    Distance 14.6k; Time 1hr 14min 54sec; Ave HR 142; Pace 5:07/k

    Very foggy and frost but it was a magical night running through the park in the dark with the full moon and fog. Amazing :)


  • Registered Users, Registered Users 2 Posts: 1,793 ✭✭✭Macanri


    Going well, good stuff. Only half way through the week and improvements already. Savage.

    Will you be doing the 2 miler next Wed night in Raheny? if so I'll see you there.


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Macanri wrote: »
    Going well, good stuff. Only half way through the week and improvements already. Savage.

    Will you be doing the 2 miler next Wed night in Raheny? if so I'll see you there.


    Thanks dude. I sure am man, looking forward to it as I'm doing no tempo training at the mo and enjoyed the last one.


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