3day<35min10km2012

Donelson · 12-01-2012 12:23pm

Sprocket77 wrote: »

God, you really do need a phd in graph theory to read this log

EVERY BODY loves graphs, but I've added some words for you linguistic people, you's and your words :rolleyes:.

Donelson · 13-01-2012 7:05pm

Down the pool today, laddered from 1-12 + 5wu so 83 lengths or ~ 2km. Lots of people in the pool today making me look silly, with their speedy and effortless swimming.

Reviewing the week,
A very up and down week (I'm not nuts honest), I've been thinking about the failure at tempo runs and I feel it could be down to mental fatigue rather than a lack of fitness. So I'll be restructing my running to put my long run on thursday/wednesday with the temp on monday.

Training for the weekend will depend on how painfully my foot turns out to be, I am as soft as putty, so expect a lot of complaining with a side order of self pity. :pac:

Donelson · 15-01-2012 7:12pm

Loaded training for tomorrow on to the garmin, more in hope than expectation. 1.5km wu, 6.5km @ 4:14/km, 1.5km wd.

Donelson · 16-01-2012 3:02am

Fecking ooooooouuuuuuccccchhhhhhhhh! Training canceled for tomorrow

I've got a min of two more weeks of treatment,

. I am miserable

Donelson · 28-01-2012 3:20pm

2+ weeks of siting on my backside filing my cake hole, foot might be fixed, but could reoccur. Back training 10x100 in the pool, slow and sloppy, I'll need to dig in and put in the effort from here.

Donelson · 29-01-2012 12:00pm

The plan for today it's to head down the gym and work up a sweat.
I have a confession to make, chocolate coated nuts, I've been eating these every day for the last two weeks

II
Gym for an hour, 30min run 6km, 15min row 3km, 15min cycle 7.5km.
I'm aiming to be back on plan tomorrow.

Donelson · 31-01-2012 7:36pm

Well yesterday, was a little off, couldn't holds my pace at all, I'm going to adjust the training plan to 20 mins as it's probable more realistic. Training tonight, I hope they'll go easy on me

II
Another training season in the bank.

Donelson · 01-02-2012 10:07pm

2 more sessions

footy was good crack and easy going,
Run season was week three work out three, 12.5km@4:29 tough but good, only fit for bed now, it'll take a fork lift to get me out of bed tomorrow

Donelson · 02-02-2012 11:18pm

Another 90 mins of mma in the bag, pretty good week all round, nice swim tomorrow and a fairly easy weekend are in the plans.

Donelson · 03-02-2012 5:05pm

Nice easy swim 1500m, I'm supposed to be out on the beer tonight, but I'm thinking of going tea total so I can train properly tomorrow

Donelson · 04-02-2012 10:50pm

Despite my best behaviour I pulled up with the trots halfway through this
session, still glad I got a but of a run in, and I've probably covered ten km with an easy 5 km walk at the end.

Donelson · 05-02-2012 10:26pm

Looks like tomorrow going to be a toughify, 20 min warm up, 3.5@4.10 1.5@5.10 1.5@4.10 1.5@5.10 3.5@4.10 20 min warm down. This is a slight mod in the plan as I feel I need more warm up time.

Donelson · 06-02-2012 10:10pm

Happy out, stuck to the plan, rounds out the day with 10x100m down the pool, looking forward to a lie in tomorrow

Donelson · 15-02-2012 10:36pm

I feel like it's been ages since I've posted, but it's only been a week ! I'm still shopping around for a new laptop so no graphs at the mo. canceled the run tonight out of laziness

I'd been telling myself I'm tired after 3 13 hour days in work, but I know full well I could have done the kms if I had to. On a positive note training is going smoothly and I hope to dig the bike out of the shed soon

Donelson · 17-02-2012 6:16pm

5 km in the pool todays, which is a life time session record

1:40 of front crawl. My legs where a little wobble getting out, and I've been floating around for the afternoon, nice and mellow

cwgatling · 17-02-2012 8:11pm

Any races coming up? You have a goal race in mind for the 35 mins yet? Dunshaughlin is a great one.

Donelson · 18-02-2012 9:23am

cwgatling wrote: »

Any races coming up? You have a goal race in mind for the 35 mins yet? Dunshaughlin is a great one.

The plan for the moment is the rosslare ten km on the 9 of april. The furman plan doesn't spec race paces, so I'm just going to head out at 4 min km and see what happens! I'm a long way from 35 mins at the moment but I've got all summer and autumn so there's no point rushing it

Donelson · 20-02-2012 8:46pm

This is a bit of an experiment, just in the door from 2km swim and heading out for a 15ish km run. I'd better be carefully encase some one mistakes me for one of those weird obsessive triathlon people

:

Donelson · 21-02-2012 11:06pm

Yesterday was successfully

I'm not sure if it will become the norm, but it does mean I can squeeze in another swim

. In other news, the bike made it out of the shed today but will be back in the shed tomorrow

. No training tonight, so looking forward to football tomorrow.

Donelson · 22-02-2012 6:40pm

Looks like they'll be no club training of any kind this week

.
Heading into the pool for my second splash and dash of the week.

Donelson · 22-02-2012 11:39pm

So 5x400 @ 7 mins, I feel like my swim it's all over the place, I pretty much just windmill up and down the lane. Anyway felt good so happy out with the swim

Now the run was a different story, 12.5km @4:28ish was the plan, the reality was a hilly bady lit back road with lots of blinding head lights, so the run was muck, muscles felt tight before, during and after this run.

Donelson · 24-02-2012 7:02pm

Two hours of unofficial football training and 3km down the pool, I haven't been sleeping the best for the last couple of days, so looking forward to a few lie ins over the weekend.

Happy training

Dory Dory · 24-02-2012 7:52pm

Sounds like you've had a pretty good week of training! Do you play gaelic football? I have a cousin over in Ireland who plays gaelic football.....

Donelson · 25-02-2012 11:17am

No it's the foreign game, soccer, we only started as a five aside kick around last year and now we have a couch and competitions and training schedule, I'm not sure how this happened! !!

where does your cousin play? If he's related to you he must be pretty good!

Happy enough with the training this week, but I think I'm getting a little distracted with the swimming etc, this is supposed to be a running log!

Donelson · 28-02-2012 9:05pm

Weekend was a wash out, ago no training. Last night short tempo of 5km@3:54, tonight an easy mma session, tomorrow is a bit of a beast, 1 hour of footy followed by 16km@4:17. I'll be very happy if I can stick to this!

looking at the plan in general, I think I should race somewhere between short tempo and 1600m intervals so somewhere between 3:55 to 3:40. Here's hoping!

dna_leri · 29-02-2012 10:27am

Donelson wrote: »

tomorrow is a bit of a beast, 1 hour of footy followed by 16km@4:17. I'll be very happy if I can stick to this!

I predict an injury if you do.

Simmo39 · 29-02-2012 11:34am

1 hour of footy followed by 16km@4:17. I'll be very happy if I can stick to this!

+ 1, Why try do both. Maybe pick one or the other...

Donelson · 01-03-2012 7:51pm

dna_leri wrote: »

Donelson wrote: »

tomorrow is a bit of a beast, 1 hour of footy followed by 16km@4:17. I'll be very happy if I can stick to this!

I predict an injury if you do.

if it had been a tough footy session I would have trimmed the millage, I think I have a reasonable feel for when my legs are knackered.

Donelson · 01-03-2012 8:00pm

Simmo39 wrote: »

1 hour of footy followed by 16km@4:17. I'll be very happy if I can stick to this!

+ 1, Why try do both. Maybe pick one or the other...

I've been thinking the exact same thing of late, the difficult is that I enjoy them all,
If stop training mma, I know I won't be back, age it's against me, and the other guys aren't getting any slower our weaker.
Footy is a social thing and I would really miss the banter etc, and when I compare it to the solo pursuit or running, I think if I had to choose I'd end up resenting running!
Last but not least, swimming, I only swim once, or maybe twice, max a week, and I am still dog slow, but it took a long time to get to where I am, so I'd hate to let it slide.

Donelson · 01-03-2012 8:10pm

Mma tonight, and I'm thinking a lss (long slow swim) tomorrow, I was very surprised how strong I felt on my runs after my last lss. I'll play it by ear, if I'm too tired, I'll keep it short. Rest day planned (unavoidable) for saturday.

Donelson · 04-03-2012 12:10am

Friday did not follow any plan

when I got to the pool it was nice and quiet so I got my own lane

I had decided In work that rather than just plod out 3km that I should do it as a 6x500m to try and keep a little quality, I set a target of 10 mins per rep. I set off on my first rep and was thinking to myself that I was working a little hard and had expected to come in under target but when I got to the wall the watch said 10:40, I was actually despondent when I saw this (you'd have thought my dog had died). I did 3 more reps before heading home in a sulk!

Despite having this down as a rest day, I was in dublin so I headed along to my usual yoga session, I have so many bio mechanical issues it's not even funny, no flexibility in my ankles, hyper extending knees, tribble hip alignment, a spine that is so buckled that when I do plank it looks like a ski jump, shoulder blades that are permanently winged, and neck muscles you can play like an oboe.

Donelson · 04-03-2012 7:25pm

Just about to head out the door to do my intervals and it's freezing, I can't wait for summer

intervals are 6x800@3:30/km with a 90sec ri. this new ri has me worried, where's my 400m walk gone!
In other news this is day one of a clean eating streak

Donelson · 05-03-2012 8:31pm

Cycled to the pool, and did 5x100@<100sec

zooommm!

Oh clean eating streak last one day, I'll be back on the horse again tomorrow.

Donelson · 11-03-2012 10:15pm

Lots of stress and very little training this week, for the record no mma, only one football session and one lazy swim.
going with out the gamin for the week and I'll be giving my interval session a miss.
Tried to get out for an interval session today but cramped out as soon as I started.

On a complete side note watched a good bit of the world in doors, does anybody know its nicola sanders is marred? (stalker alert)

Donelson · 12-03-2012 9:46pm

Another awesome day out running............no no I'm lying.
It wasn't the worst run, maybe a 3 out of 10, 10km, no time, pace, or hr to report, the watch is staying home until I feel better.

Happy run.

Donelson · 14-03-2012 10:49pm

It's nice to have some good stuff to report, I'm back on the plan, running 3:55s for 6.5km and 4:55 for 3km, felt comfortable at 3:55

Donelson · 15-03-2012 11:23pm

Heading for the pool tomorrow, planning a lss, going to leave the watch at home, as I don't want to upset myself

.
Plan for the weekend are two spins on the bike, one to waterford city and one up mount leinster, please please please be sunny

Donelson · 16-03-2012 4:57pm

Donelson wrote: »

Heading for the pool tomorrow, planning a lss, going to leave the watch at home, as I don't want to upset myself .
Plan for the weekend are two spins on the bike, one to waterford city and one up mount leinster, please please please be sunny

Swim is definitely in ebb mode at the moment, ~ 1000m, slow, but I've started breathing threw my nose which I'm taking as a positive. I can feel hips wiggling about so I think I'll need some planks, squats etc, and some lessons! !!

Donelson · 18-03-2012 11:33am

I'm writing this because I'm still in bed! And that's what it's going to be about!
This time last year I would be long gone, out for a run, or out on the bike and I'd be busting my chops, annoyed that I'd wasted yet another winter, and cursing myself for being soft and staying in out of the cold. This year I've no mojo, and no grit in the mill. I could live with this if I'd been training hard and everything was coming together but I haven't, and it hasn't. I'm not really sure where this is going, but for now I'm going to begrudgingly get the bike out from the spare room and go for a spin, maybe in pick up some mojo from the mojo shop while I'm out there.

Donelson · 18-03-2012 9:27pm

Headed over too wexford town today on the bike so only about 40km at an easy pace. Some nice hills along the way, you know when your legs are screaming please go faster and get over this hill and put me out of my misery, but you head is saying no faster you blow up only half way up.

I had a go at hill repeats instead out interval, and I can do them but only at a slow pace, so slow that I couldn't call it a key season. I've looked back at my log and I have managed intervals but only first thing in the morning on an empty stomach, so maybe I'll try one last time next weekend.

Donelson · 19-03-2012 10:54am

Donelson wrote: »

Heading for the pool tomorrow, planning a lss, going to leave the watch at home, as I don't want to upset myself .
Plan for the weekend are two spins on the bike, one to waterford city and one up mount leinster, please please please be sunny

This plan was a little (a lot) too ambition, going to head out the n25 for a bit of a tt

. then into town for a bit of shopping and then home for the long run session for week 9!
Oh I'm having an omelette with cheese for breakfast!

Donelson · 19-03-2012 11:07pm

4:17/km for 16km on the button, hr was 167 which is a bit higher than I'd like for an easy run. looking back at my gamin data, I was training christmass day, I'd forgot about that!

Donelson · 21-03-2012 6:09pm

Rosslare 10km
Monday 9th April 2012

Wexford 1/2 Marathon & 10km
Sunday 22th April 2012

Ballycarney Charity 10K
Saturday, 28 April 2012

Waterford Adventure Race
19 May 2012

Carrauntoohil
Sunday 3 June, 2012

Strawberry Half Marathon, 5 mile race and 15k walk
Sunday, 24 June 2012

Curracloe Mile Charity Swim 2012
July 2012?

Rosslare Pikeman Triathlon
Saturday 7th July 2012 -
I'm not at all sure if I can do this, but sure I'll give a go :P

Mount Leinster
Sunday 8th July 2012

Kilmore 10km Road Race
September 2012

Donelson · 21-03-2012 11:04pm

Another short tempo 5km tonight, missed target by 2sec/km.
Total session 11.9km in 53mins flat.

Donelson · 22-03-2012 8:39pm

2x5km on the bike, 4x250m @ 4:45 freestyle, lots of perceived effort, breathing very hard after each swim rep. Struggling to breath during swim, not getting any air in, feels like my lungs are forgetting to inhale.

Donelson · 23-03-2012 9:08pm

2x5km on the bike, 2hr of football, skills and about an hour long match.

Tomorrow is interval day, I'm planning on doing them first thing in the morning, and I'm going off plan with 4x800m at a medium fast pace, but I'll do them as slowly ai have too to get them done.
morning runs = stiff, hungry, sluggish and cranky.

Donelson · 24-03-2012 1:52pm

4 x800+ m with a 3km jog either side, in town on the bike with swimming gear, I'll try to make it over for a few lengths before I head home. Total on the bike today will be 20km.

II
swim was 4 x250m free @ 4:30ish

Donelson · 25-03-2012 6:06pm

~ 50km solar powered on the bike today, it all felt good today

A few easy lifts planed for this evening in front of the tv.

Donelson · 26-03-2012 9:05pm

Monday
Short tempo 5Km@3:55, session total 11:35km in 50:26,
Comment: comfortable at 3:55 except for hills,
Conditions: perfect.
Other: 2km on the bike.

Tuesday
90Min MMA
Others: 2km on the bike. (they all count

)

Wednesday
Planned: 6x800 @2:47, RI 90sec
Actual: 4x800m,
Comment: failed on all four attempts, session total about 10km, had to use "public" toilet. Lb and r. Pacing was hard but achievable.
Conditions: perfect
Others: 2km on the bike.

Rossin · 26-03-2012 10:12pm

what does short tempo mean? *noob*

3day<35min10km2012

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