A little knowledge is a dangerous thing

Monday - 2100m swim, back in the pool, all feel for the water gone, felt like i was pushing blocks up the pool. hope that goes away quickly, was happy with how swim had been improving the last few weeks so this as annoying.
2100m in 40 minutes

Tuesday Morning - Turbo session done pre work. 10 minutes warm up, then 6*4 over threshold off 1 min recovery. stupid hr monitor on the fritz again, sick of it now at this stage, so this was done off rpe, but as this is a usual session now i know how much it should hurt and it did. hanging on for the last one. 5 minutes easy to finish

45 mins, 20 odd km or so.


going to have to get the hr issue fixed, again, pre lost sheep. was almost decided to go down the power meter route as well and this pretty much pushed me over the edge.

BennyMul wrote: »

At this stage Im surprised you haven't jumped and purchased the PM.:D

watch this space:) only a matter of time at this stage

joey100 wrote: »

Which ones are you looking at mossy, again we seem to be at the same place! Hoping to get some money together for one myself over the next few months,

going with a power2max. not keen on a wheel based one as i swap between 3 sets of wheels. vectors seem unreliable. stages, i'm not as against them as some but there seems to be quality issues. srm, expensive when compared to p2m and i'm not seeing what more you get.

everything is decided except the crank length. have been on to them already and know what to get so i can switch between the rose bb90 bottom bracket, and the slice, bb30 (so will need an adapter)

trigger pulled. PM ordered.

AKW wrote: »

I noticed you forgot one of the PM's in your list.

the choice what to go with was difficult, you have to assemble parts that will work together.trying to find one that matched two different bikes with two different bottom brackets wasn't easy.

it also had to work with the other components in the chain, me, the other equipment, and the coach. all equally important. hence some were discarded very early on:D

One consequence of being relatively injury free (knock loudly on wood) for the last few months is i've let maintenance slide, no rolling, no core work.

remedied that last night, decent rolling stretching session. feel a lot better for it. need to make it part of the regular routine again

Friday Intervals
Out at lunchtime, felt the heat straight away. few minutes easy, then some builds, then into 5*4 over threshold. first was just under 4:00, next couple at it, then the heat hit and i slowed a bit for the last one. tough session, took a while to cool down afterwards. 8.7km in 39:16, 4:31min/km overall http://www.strava.com/activities/170784511/laps

Saturday Long Run
Didn;t have time for the long bike today, so swapped with the long run. 18km, felt good, was feeling really strong up to the 16 km mark or so, started to tire a little then. hot a rolling course, ups and down, which i hope is something similar to what lost sheep willl be. plan for this weekend was to test race nutrition, so 4 gels taken over the course of this, no problems with them. advantages of a stomach that's handled food from all over the world while travelling
1:30, 18.1km, 5:01min/km http://www.strava.com/activities/171081818


Sunday Spin
Hour easy, then 4*30 race pace with 10 recovery, 30 easy to finish.

expected legs to be a little tired after yesterday. felt okay heading out. testing nutrition again, so a gel every 20 minutes. hour easy went fine, then picked up for the efforts. all went well, didn't really take a 10 min gap between interval 2 and 3, silly mistake. anyway, interval 4 was tough, legs were really feeling it, this was 3 hours into the spin though so hopefully will be off the bike by then in kenmare, and won't have the run done the day before..:)

9 gels taken, again no issue.
115km, 30.4km average, 3:45 moving
http://www.strava.com/activities/171587409

off the bike and onto a 20 min run as 5 steady, 15 mod. the legs were tired on the bike, they really struggled here. found this really tough, but it got done
4.3km, 20 mins, 4:37min/km, http://www.strava.com/activities/171587328

tough weekend. glad to have those done.

Wow bit of catching up to do.

Tuesday:

Lunchtime run. Very easy, hr ~148 or so 30 min run at lunchtime 6km @5:13 pace http://www.strava.com/activities/172680928

Evening: Off to Japan on saturday with work, so swapped the shorter session for a longer spin. Was heading out with one of the lads, he arrived san shoes, but i knew he had been mad to try the tri bike and as it was his birthday i let him borrow my tri shoes and he took the slice for a spin, with me on the roadbike. spun up to toomevara, then swapped bikes and i cycled the tri bike hoem while he tried the rose road bike, he rides a steel colnago so not sure which he liked more, the road bike or the tri.
67.1km, just over 2 hours, but some decent efforts in that, averge speed a bit low as the first bit was very slow while he got used to the tri bike, but some good race pace efforts in there.
http://www.strava.com/activities/172680945


Wednesday

2700m in the pool, mix of 200's and 100's, swim going okay at the moment, but the week off in japan will set me back again
2700m in 53 minutes

Missed the evening runm family stuff got in the way, with heading off for a week it's always better to make sure the family come first.

Thursday
over-Threshold intervals on the bike, tough as usual
40 minutes

Friday
might call this big day. started off with a 3000m swim in the pool, the main set as 19*100, this was a good ssession, the 1900m was a good pacing excercise, but by the time i got 2900 into this i was feeling it, like i'd been in the water for half the week. Tiring one, but still i enjoyed it

3000m in 1hr

With travelling, long run was going to be tough, so agreed with coach to get it in friday evening. so home from work, changed, and back out. 21.3km in pouring rain, dark back roads, hilly enough course to start, done very slow, but i really enjoyed it. pace was way down, energy levels a little low after the swim, and the pace tailed off a bit at the end, but happy with this. 21.3km in 1:55. longest run ever not counting a split run of a half marathon with a few km a little later to cool down
http://www.strava.com/activities/174050508

nothing saturday as off to japan, got in sunday and did an easy 40 min at 5:10 pace on the hotel treadmill.


and now the bad news. Start of last week the knee started feeling a bit achy. talked to coach, was keeping an eye on it, felt better during the week, after the long run was a little stiff and achy on Saturday, but was okay while running on Sunday. Monday though was sore to walk on, nothing really bad, but not right. Queue a few days off it now, and with not being at home no option to bike or swim. so thats me out of action for a few days. ba%ls

while i;ll give out about the seating, no complaints on the food, 2kg drop in weight while in japan but was eating everything they put in front of me, which in japan can be a lot of things..:)

no running for the rest of the week n japan, decided to let the knee heal. got back late saturday night, sunday saw me wheeling out the road bike for a 2 hour spin. was obvious immediately the body was struggling after the travel, the slightest effort or hill and my hr went to threshold immediately, twas at least 15 to 20 beats higher than normal. got absolutely soaked, think i hit a puddle up to the bb at one stage. still though, was good to get it in though
http://www.strava.com/activities/178239518/overview 59.7km in 2hr

joey100 wrote: »

Any sign of the powermeter mossy? Mine should be shipped next week. Will you be using it for Lost sheep??

it's on the delivery truck on the way to my house.

torn about lost sheep. not having trained with it all summer it could be an unnecessary distraction and blow my race, however at the same time would like to have the data.

i might just put it on and not show the data on the garmin for the race. the fsa gossamer cranks i have on the slice gets slammed for poor power transfer, so putting on the new one might gain me a bit anwyay

ray o wrote: »

Where did you read that mossy? I wouldnt have thought the grossamer cranks were bad considering you can get them with SRMs

a few of the reviews for the slice 105, which is the model i have, mention it, all from different sources. it's a lower end fsa crank, I'm sure the upper end ones are better.

i'm not sure it's even true, i know pushing on the road bike it kicks a lot more but it's a lighter bike. it's perhaps enough of a reason to make me switch over pre lost sheep though

ray o wrote: »

Enjoy the PM. I hope it hurts

i have every faith that the man with the plan will pull a star trek and "make it so"..:)

Monday

Lunchtime run, easy run to test the knee. all good, easy enough pace, 6.3km, 4:54 pace http://www.strava.com/activities/178829606

Evening swim: had one shot to get this done, straight to the pool after work, which was early enough that it was still packed with kids. advantage of being a regular, the manager cleared out the lane and i got half of it to myself. 2300m, main as 12*100 alternating pb/sw. usually after time out of the water i feel like a brick, but this was good, felt relaxed in the water and stroke was good. pb 100's on 1:35, sw on 1:40

Tuesday
Another run to test the knee, longer this time, 45 mins, 8.6km, very easy, still no ill effects from the knee. achilles a bit sore though. been a while since that one cropped up. 8.6km, 5:16pace http://www.strava.com/activities/179264287


Wednesday
AM Swim. long one. 3100m, main set as 20*100 mod hard on 2. arms were still feeling mondays session, but got better as warmed up. 100's on 1:42/1:43, drifting out to 1:46/1:47 for the last few. the 4*50 fast that followed them was difficult to describe as really fast, but was coming in on 0:47/0:48.

total, 3100m in 1:04

pgibbo wrote: »

Are those swim times in a 50m or a 25m pool?

Worse. 17m. Only really recording them for relative measurements for myself

pgibbo wrote: »

It's good to record them. I keep track of mine too.

I might be a crap swimmer but I have to say I really enjoy it now compared to 3 years ago. I look forward to hitting the pool or OW now. :cool:

not really an option at the moment, but usually can get one of the weeks session done in the UL 50M pool. helps to use the longer one at least one a week.

have to agree with you there, enjoying my swimming these days. defintiely wasn;t the case when i started doing the structured sessions earlier in the year, but i've grown to like them now

joey100 wrote: »

I'm swimming in a 17m pool most of the time too Mossy. not a huge difference between my times really, my 50's probably faster in a 25m pool (I'm not the fastest turner at the wall) and around a 4/5 second difference on my 400's with the 17m pool being faster (probably becuase of more breaks). the worst thing about it is trying to keep count of all the lengths! the 1500m TT I done was 90 lengths, struggled to count it, and the garmin only goes as low as a 20m pool.

aye it's a royal pain. that 20*100 this morning for example turns into 120 lengths. the whole 3100 is over 180. i;d be lost without the garmin, if i try to remember if it's 13 or 14 ou of the 20 i lose track of whether it's 4 or 6 from teh 6 in that 100.

i'm not sure i'm that much slower in a 50 either. i don;t push from the wall in the 17, but, as you say, it's more about the break every 17m, even if only for a second

Wednesday Evening
Got an easy spin in, same route as Sunday, but 3km/hr slower average speed, even though there was two of us. go figure. strong winds though didn't help. Felt tired too, couldn't even break the speed limit on the measuring system coming into tuamgraney. even managed that on sunday
59.9km, http://www.strava.com/activities/179783917


Thursday
Another run. stayed pretty close to home as much as possible. very very easy, minding knee and ankle. sick of niggles. 8.4km, 5:19min/km. so slow http://www.strava.com/activities/180262396 , injuries alright though so thats something


Friday
Early morning swim. 3*300, 6*100 as the main set. Swim is going well recently, feel good in the water, not fast, but strong, as strong as i have ever swam. starting to hope a good winter of training can bring some nice improvments. Anyway, this was tough, a few fast 50's before and after added a real bite, been a while since i've had hands on the side of the pool trying to catch breath, but this did it.
2700m in 56min http://www.strava.com/activities/180506054

Evening run. Did this without looking at the watch until about half way round, when i realised i was running 4:40 pace, too fast for an easy run, backed it off, but damage done, ankle flaring up again by time i got home. it's not the achilles, not sure what it is, but will get it looked at. 8.6km, 5:02min/km
http://www.strava.com/activities/180689061


after the ankle pain friday evening,didn't think i'd be doing anything saturday, but ankle felt okay by saturday afternoon, so a really easy 7km, very easy pace of 5:21min/km, and after a week of annoying demoralising runs this was a breath of fresh air, who cares it was slow, first run in a while i have enjoyed, and body felt great afterwards instead of being wrecked and sore.

http://www.strava.com/activities/181087769

Monday
Lunchtime run, very easy 6.1km @ 5:10min/km pace. Felt good, nice and slow, no real effort needed.

Evening Swim: 2500m, min as 4*50 fist, 7*200 pb/sw, 4*50 fast. nice steady effort, enjoyed this swim. Swim quickly gaining parity with the other two in terms of enjoying sessions

At this stage, not had an alcoholic drink since the holidays in early July, focusing on Lost sheep. thought struck me two more weeks and the last big race of the season is over, and can look forward to a beer after enjoyable sessions like tonight, for a few months at least

Pmaldini wrote: »

your taking this tri lark way too seriously:D:D

just makes the post race ones alll the sweeter.