My Triathlon Evolution Continues....

@Ray O Thanks dude, I had thought of no logging at all but I have to say writting things down here actually really helps, the fact that people actually read and reply to my crap is a great bonus! Sure isn't it how I meet so many fine people like yourself Ray!

@shotgunmcos thanks man. I hope you are recovering well and on the road to recovery dude. By any chance are you tempted out of your temporary tri retirement for Kilkee this year?

@couerdelion thanks dude. Putting my targets out there on a public forum has never bothered me, I wouldn't think twice about it. My objectives are not pie in the sky stuff, they are attainable with some consistent training and effort and I guess that is why I don't mind throwing it out there. Regarding the races it seems there will be a large boards contingent at these races (Kilkee & Mullaghmore) and also Rosses Point...it will be great fun Now the club 20k TT is certainly something I would like back What is the current record by the way? Any idea when are this year's TT scheduled for? As far as I know there are road works on last years route, perhaps they are finished by now.

Back To Logging Some Actual Training

Tues 9th April

Bike 1hr Easy

Back at it today. Feeling much better and energy levels returning for sure. Unfortunately I only had time for 30min. Poor planning on my behalf....these over sights seem to happen when I am out of training mode so as i get back into it it certainly will not happen again. Those 3 weeks before I got sick for instance were great, diet clean, sleeping well and sessions not missed. So I will return to that ASAP.

Time 30min; Dist 13.25km; Speed 27kph; Power Ave/NP 186/188; Cad 93; HR 120;

Maintenance/Physical Therapy

Well considering I have done nothing in over a week I considered cancelling this but decided to go along as I haven't seen Ciáran McDonagh this year yet. Delighted I went As well as the obvious benefit from a good thorough rub down I always come away from Ciáran positively recharged. He is a positive guy with positive energy. He reckons my body is feeling much better than last year, in good shape and not as many tight, knotted spots at all compared to last year. He made a very interesting comment regarding diet. He reckons he knows just by rubbing one's muscles what their diet is like. He said mine seems quite good, which it is apart from the odd weekend binge. The guy before me, a talented footballer but a terrible diet to which he admitted freely to. Interesting. As always painful but so worth it and great value, good enough for (amoung others) the Jamacian Sprint team, good enough for me

Time 30min.

@BTH thanks. Rosses Point will be some fun, no illness between now and then and I'd hope to be well able to put up a good showing...I'll need to, plenty of talent heading that way that weekend!

@couerdelion thanks for the info! BL took a minute out of my old record :eek: Okay...this just got serious!

@catweazle @d4r3n well done AM (ActivMultisport) is what is spells, it is a bit gay though The shorts are cool catweazle

@Fazz apreciate the comments due and the PM on FB on health issues last week. I thought better of The Sportsman and I had a few jjobs at home for mam so I headed home west. Pity but I'll get to test myself soon enough Im sure. Kilkee will be great this year, I'll be hooping to push on from my suprise 16th last year. I'll use my experience of the course to my advantage :cool:

Weds 10th Apr

Swim NAC LC

Wow, amazing what this bout of flu has taken out of me and also the day after a rub down from Ciaran usually sees me a little sluggish. So:

2x200p steady: 3:38; 3:48 (expected 3:10-3:12)
3x100sw steady: 1:56; 1:57; 1:57 ( expected 1:39-1:41)
4x50 fast on 70: 47; 48; 50; 51 (expected 40-42)

What I mean by expected is what I'd expect had I not had my illness, just want to highlight what it has taken out of me. Biggest positive from this is I stuck the session out and got it done.

Run 30 easy

Ditched the garmin for this after this morning. I knew the body is still recovering so I didn't want to push it. I felt very flat altogether and usually I do this circle in 30 min, today it took more like 33. Hoping that the energy will come back by the weekend and before next week. Bike session tomorrow will tell me a lot.

Thurs 11th Apr

Bike

I was nervous about this one. I would know if I was able for it once I started my first of 5 sets of 4@260-90 watts, 2 easy. Well I felt fine so I pressed on.

# HR/watts
1) 152/275
2) 149/273
3) 150/277
4) 148/271
5) 152/284

I actually felt pretty good. energy levels returning.

Time 1:00; Dist 30.7km; Power Ave/ NP 211/229; HR 139; Cad 92;


Fri 12th Apr

Swim NAC LC

After Weds I was very interested to see if I was coming back to myself. The main set was 6x200 on 4:15 (50m format), hitting 3:30 - a set I am capable of but obviously I am still feeling the effects of last week, so...

1) 3:38(1:49/100)
2) 3:32(1:46/100)
3) 3:36(1:48/100)
4) 3:37(1:48/100)
5) 3:40(1:50/100)
6) 3:40(1:50/100)

With the high performance team about to take over the NAC I just had time for a 200 CD so no fast 50's. Off the targeted times but still a good session and more sidns that this virus is indeed leaving the system. I'd be confident of hitting them in two weeks.

Run

Decided to go 30 easy instead of above as i had pushed myself during the swim session and didn't want to push my luck. Went again garmin less again too just so I would keep it slightly easier than easy. Actually, like the swim, felt better than Weds and not as 'flat'. Hopefully now the virus is working it's way out.

Sat 13th Apr

Bike 2 Hours Easy

Well I got the PM swapped over on Thurs eveing so this was my first time on the TT bike this year and my first time on my new John Cobb saddle. Before buying i had a good consultation process with them, recommend these guys. I was weary of the a different position but it seemed that I got saddle height and saddle position spot on. the saddle took no time to get used of and actually felt pretty great. The shape of it means that my hamstrings are not restricted and I seem to get more leverage and a nicer pedal stroke therefore. Very happy.

Now the spin. I decided to do 2x30km loop as I did not know how I would feel and I would have the option of stopping after an hour as I pass by the house, also it isn't that hilly of a course. I had a feeling though, a good feeling. the body felt great, I put that down to the rub down on Tuesday. I also wasn't feeling tired and flat so the signs were good.

The first loop

I took easy for 10min or so but was pushing a high wattage as it was hilly but then got the wind at my back and it was fairly flat from then on. I had to stop twice for running repairs to my bottle cage (rear mounted), I should have secured it better before I left. I felt suprisingly comfortable on the aero bars, I thought I wouldn't be down on them all that much however I spent about 90% of my time down. Happy days

Time 1:02; Dist 30.7km; Speed 29.7kph; Power Ave/NP 197/213; HR 137; Cad 99;

The Second Loop

I was feeling good so I pushed on keeping things controlled, nothing silly. I was zipping along nicely at times and it felt so nice to be gliding along with the wind at my back Again one stop for repairs.


Time 59:49; Dist 30:1km; Speed 30.1kph; Power Ave/NP 195/210; HR 152; Cad 99;

In terms of nutrition I just had 1x500ml water with a lemon slice and 1x500ml water with black current. I forgot to bring home gels but that was grand this was a 'just ride' type of session anyway.

Two interesting points

1) My cadence was way higher than normal. Why? Well I usually spin at around 93rpm but I soon realised that spinning at the rate meant my power numbers were too high i.e. going into steady. So I had to drop a gear or two and found myselt settling on 105/6 rpm while cruising on the flats. It felt good. Why was I producing more power for the same cadence than I would while on the road bike? The TT position? The new saddle giving me more leverage? A bit of both? Either way it's a good thing imo.

2) My high HR. For a session like this it should be averaging around 122 but it was much higher today, high easy. There could be a number of reasons for this; The illness, a loss of fitness over the two weeks, the new position etc... I will keep an eye on it.

Over all this session has really helped with confidence and I am the type of guy that thrives off confidence (one of those type of strikers in soccer in my day )

Time 2:03; Dist 60.2km; Speed 29.9kph; Power Ave/NP 195/211; HR 144; Cad 99;

Mon 15th April

Run 30 Easy

Quads a bit stiff from yesterday, indicating poor form, so I started out easier than easy on this. It's very windy out there but not chilly....broke out the shorts today! Yipee!!!

This run two weeks ago would have been 4:20/km pace, I know given two solid weeks I will be back to near that again but I cannot afford another cold.flu at this rate now.

Time 0:30; Dist 6.54k; HR 149; Pace 4:39/km

Swim Coached

I was a bit dubious again, only 2 swims since I was last at a coached session (400TT) so, rather dissappointedly, there would obviously be no improvement, I wouldn't have pusehed on.

After a WU, kick and drills it was into 2x{4x100} with specific instruction to mix up pacing with 4th of set 1 and 1st of set two being 100's hard:

1:29, 1:27, 1:25, 1:27, 1:29, 1:31, 1:33, 1:30

So going well for the first 3, that first 100 hard should be under 1:25 and would have been had I not been ill. Really struggled after that but I am confident that in 3 weeks time if I was to do this again I would hold up. I did my best tonight.

Right that is the last time I bemoan time/training lost. I blame myself for injury and illness, I find that this impowers me and I feel I can do something then to prevent it. Precautions are already in place

In saying that...it was very late when I went to bed after training because the Boston Marathon bombings news just broke before swimming so I tuned in after and time got away as I watched in horror. May the dead rest in peace.

Bambaata wrote: »

Ive been in shorts all winter! Bloody softie ;-)

Nice swimming. Ive one more Monday night pilates class and i hope to be back to the session with ye after that.

Very good, gives me a chance to push on a bit then

Weds 17th Apr

Swim NAC LC

On paper a nice session and I woke up in great form and confident of a good session. If there are no targets in a session I like to have my own rough targets just to give me purpose and help me focus. So the 5x100 alt sw/p steady on 2:15 well with plenty of rest I should have no problem hitting 1:41 (c.CCS). As it transpired the easy session tuned into a battle to survive. Strange. It's a one off session so I have learned not to read too much into it, especially with my recent illness.

5x100 alt sw/p steady on 02:15:

1) 1:47sw
2) 1:43p
3) 1:53sw
4) 1:52p
5) 1:55sw

The fast 50's off 50 were, well...not fast Nervous for my run in the evening now a bit...

Run easy run with build work

So bloody windy out these days. the concerns about how this run would go after this morning did not materialise. I headed to the Castleknock FC/MSB AC grounds as I wanted to get running on grass fo rthe first time this year. It was lovely, love trail running and the ground was perfect, not too soft and not too hard. There was some 30sec build work thrown in too.

Time 0:40; Dist 8.8km; Pace 4:33/km; HR 154; Cad 81;

Fri 19th April

Swim NAC LC

Left shoulder a bit sore this morning and just like Weds I just could not get anywhere near the times I should be hitting. Strange to say that the form felt good but I just had heavy arms and could not make them move! I got the first 2 of 4 sets done of:

12x100 alt sw/P/B+B on 2 as sw easy, B+B,

and then I had to bail. Left shoulder started to hurt more and by then I was dropping the left elbow so time to call it as I did not want reinforce poor tech.

SO I need to look at my TT set up a bit more closely, pretty sure (positive actually) that the saddle has to be brought forward more and maybe raised a little too. the shoulder will be fine, not swimming again until Monday evening. 2hr spin tomorrow so I need to sort out bike position for that.

Run

What a lovely evening, the nicest evening in months. I again hit for the MSB AC grounds running on the grass. The plan after the WU was 10min steady and 5 min mod hard followed by 5 easy.

Steady: Pace 4:10/km; HR 160
Mod: Pace 3:58/km; HR 166

Time 31min; Dist 7.2km; Pace 4:16/km; HR 154;

Mon 22nd April

Run Easy

Hit the MSB AC grounds and did two loops and back. Again a nice evening but a bit windy.

Time 41min; Dist 9km; Pace 4:33/km; HR 150;

Swim Coached

Another enjoyable session. I enjoy the interaction and social side of this as I train solo almost all the time. I also enjoy the fact it's 45min and a good hit out! After WU and drills we did the main set which consisted of FAST 25's and 50's followed by RACE PACE 100's. I struggled on the fast 25 and 50's, I obviously struggle at this stuff as I haven't been able to do much of it as I keep getting ill! The 100's were grand and I aimed for 1:33-1:30 as my race pace and I hit all 3, so not all bad and the shoulder was fine. However it is important to improve my fast 25 and 50's as you need this turn of pace for the start of a race, coming out of turns and when trying to latch onto groups ahead. However i know even 2/3 weeks and this can improve and I always get fast stuff in my coach prescribed sessions so I will see an improvement in them over the coming weeks...I just need to keep healthy and I continue to work on that each day.

Time 45min; Dist 1,450m

Weds 24th April

Swim

This is getting very frustrating. Another abandoned session. I knew after the first length that things were not right. I was fine Monday night but just like Friday my arms were very heavy and I just could not push myself. My fast 50 was a 52 and mod hard 200 was 3:48! This happened me earlier this year and I just stuck at it and it came around eventually. So this has now happened last Weds, last Fri and this Weds. The only thing that I can see linking them is the fact that I was on the TT bike the day before. Now I know the set up isn't right yet but could it really have this effect? We will see on Fri morning as I don't have a bike session today. TBH it is slightly depressing, until I can do these mod hard and hard efforts I won't be improving at all. It's a pity because a few weeks ago after my 400TT I was full of hope and optimism.

Run 45 Easy with build work

Well at least running is going rather well, well that is to say that my HR is quite low for a faster pace now. 150bpm for an average pace of 4:26 and that is coming down all the time. So I can cruise along nicely. Now the problem comes when I have fast or build stuff to do. I get a pain in my side, simply not used of it but I know that the body will adapt as it reacquaints itself with this familiar hurt. It just takes time and then before I know it I will be able to run very close to my threshold (sweet spot) and be enjoying it

Time 45:25; Dist 10.2; Pace 4:26/km; HR 152; Cad 82;

Thurs Morn 25th April

Core/Strength

I woke up and something did not feel quite right. Left side of jaw was pretty sore. Anyway got in a good session.

Time 1:15

By the end of work I was in a lot of pain. My glands had swollen on the left side of my face. I had to dump one of my fav sessions-run with steady/mod bits. Pity as I had rattled off 12 days with no missed sessions. Then I woke this morning and could hardly eat or talk. Somehow I found nurofen plus-thank god! Within 30min the inflammation had gone down enough to eat and numbed the pain a good bit. No training today now either. I just hope that the improvement continues and I can train this weekend. This sh1t can get depressing at times I must say. There certainly will not be any major improvement from me this summer, at this stage I'd take getting back to the level I was at last June. Giving up is not an option so I'll just have to deal with this latest set back and then move on.

I did and everything looked very healthy except the white blood cell count was lower than it should be. There could be two reasons for this:

1) I had the flu when the test was carried out
2) It might have been the low side of their cycle (white blood cells have a cycle)

So the doc is having me back next Thurs to re-test and Fri for results and full body check-this consists of checking the glands around the throat and neck, armpits and groin, there were some other things mentioned too. I am also getting an ECG done too while I am at it.

So it's not like I am not taking actions on this recent run of ill-health, I'm doing everything I can to solve it :rolleyes: