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Chasing the Kona dream and a Mai Tai cocktail

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Comments

  • #152
    dare2be
    Registered Users Posts: 368 ✭✭dare2be


    Congrats on the new arrival Jackyback


  • #153
    Aliya Wailing Bench
    Closed Accounts Posts: 7,454 ✭✭✭ Aliya Wailing Bench


    Tuesday PM

    45 min bike z1/2
    Loaded up the turbo on a flat route as i wanted to gauge any improvements from the same time/course from when i commenced IM training 11 weeks ago. Some huge improvements on the bike and pretty delighted with the numbers. Watched episode 4 of The Wire and it really helps the turbos fly by.
    Time: 45mins
    Distance: 29.29km (22.29km - 24% improvement)
    Power: 238 (150- 37% improvement)
    Power to Weight ratio: 3.26 watt/kg (2.05 watt/kg - 37% improvement)
    Cadence: 97 (95 - 2% improvement)
    Avg HR: 132 (134)
    Wk11-45minflat-1.jpg

    Wednesday AM
    16km/9.95 mile PMP run
    Going to do one of these every midweek between now and Barca whilst slowly increasing the kms covered up to about 25km. I was halfway through the run when a bloody dog off it's leash tried to take a chunk out of my arse whilst the owner tried to control him, dog got a boot in the head and the owner got a mouthful as i jogged on without dropping too much pace:mad:
    Distance: 16km/9.95 mile
    Time: 1:16:43
    Pace: 4.47/7.42
    Avg HR: 154

    Still feeling a little sluggish, i need to remind myself that this is a recovery week so i will try keep all other sessions in Z1 for the remainder of the week.
    Tomorrow calls for a slow and easy paced run after 2 quality sessions back to back.


  • #154
    ronanmac
    Registered Users Posts: 1,241 ✭✭✭ronanmac


    Aliya Wailing Bench wrote: »
    Tuesday PM

    45 min bike z1/2
    Loaded up the turbo on a flat route as i wanted to gauge any improvements from the same time/course from when i commenced IM training 11 weeks ago. Some huge improvements on the bike and pretty delighted with the numbers. Watched episode 4 of The Wire and it really helps the turbos fly by.
    Time: 45mins
    Distance: 29.29km (22.29km - 24% improvement)
    Power: 238 (150- 37% improvement)
    Power to Weight ratio: 3.26 watt/kg (2.05 watt/kg - 37% improvement)
    Cadence: 97 (95 - 2% improvement)
    Avg HR: 132 (134)

    They are some serious improvements in 11 weeks! Great to see training pay dividends.


  • #155
    Aliya Wailing Bench
    Closed Accounts Posts: 7,454 ✭✭✭ Aliya Wailing Bench


    ronanmac wrote: »
    They are some serious improvements in 11 weeks! Great to see training pay dividends.

    TBH i was very suprised with the level of improvement myself and had to check the numbers twice. I would expect the improvements to increase at a much slower rate now that i have established a solid base before i hit build and peak phases.

    Wednesday PM

    Swim Session
    Straightforward session with 2x1500 with a 200wu and 100 cd. Felt ok in the first set and died a little on the second one.
    Distance: 3.3km
    Time: 75 mins or therabouts


  • #156
    El Director
    Registered Users Posts: 4,117 ✭✭✭El Director


    Great improvements on the bike Jacky, seriously impressive.


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  • #157
    Aliya Wailing Bench
    Closed Accounts Posts: 7,454 ✭✭✭ Aliya Wailing Bench


    El Director wrote: »
    Great improvements on the bike Jacky, seriously impressive.

    Thanks your making great progress yourself in such a short space of time.

    Back in work today and trying to sum up the will power and energy to do a gym session at lunchtime:o


  • #158
    Aliya Wailing Bench
    Closed Accounts Posts: 7,454 ✭✭✭ Aliya Wailing Bench


    Thursday
    Lunchtime Gym - 70 mins (extended break:cool:)
    Metcon - Military Press - 30kg, Pull Downs 60kg and chin ups all in sets of 16/14/12/10/8/6. Felt the burn on this one.
    I also completed a 3k easy run in 16 mins on the dreadmill and then finished off with about 30 mins of core work and stretching.
    Solid enough workout considering i was lacking any motivation going into it.

    Long Bike PM
    Literally only off the bike and it was one tough session. I thought i loaded up the Majorca VR dvd and only realised i had loaded up the Ventoux course after completing 5km so i decided to plough on. The Ventoux course has a bloody tough climb in the middle.
    It has a straight 23km of climbing, average gradient of 7.1%, 1600m of constant climbing and it just keeps going on and on......
    The first hour was in Z1 but the 2 hours of climbing was Z2 with dips into Z3 on the 11%+ gradient sections.
    Glad it's done.
    Time: 3:15
    Distance: 78.2km
    Avg Speed: 23.1kpmh (slow:rolleyes:)
    Power: 177
    Cadence: 85
    Avg HR: 137

    zzzzzzzzz time


  • #159
    Aliya Wailing Bench
    Closed Accounts Posts: 7,454 ✭✭✭ Aliya Wailing Bench


    Friday AM
    Early swim
    Had the usual 5 hours kip and headed off to the pool for an easy session.
    10x200 with a 300/200 wu and cd.
    Legs felt stiff from last night but the swim and jacuzzi after it helped me loosen up a little. I am also wearing my compression socks under my work clothes this morning:cool:
    Distance: 2.5km
    Time: 51 mins

    Lunchtime run planned and i will have yet another Friday evening free. I just realised this morning i am actually due to race the Sportsman Duathlon on Sunday but i think i will wait and see how i am fixed for time.


  • #160
    shotgunmcos
    Registered Users Posts: 8,208 ✭✭✭shotgunmcos


    Flippin hell, the Ventoux on the turbo and you stayed in Z2 :eek::confused:

    Well done on the improvements on the bike recently but 2 hours of constant climbing late in the evening, not on your nelly! I put a 10min climb into my session last night and nearly had a seizure!

    Great Dedication JB, keep going! Hows the little one?


  • #161
    Aliya Wailing Bench
    Closed Accounts Posts: 7,454 ✭✭✭ Aliya Wailing Bench


    shotgunmcos wrote: »
    Flippin hell, the Ventoux on the turbo and you stayed in Z2 :eek::confused:

    Well done on the improvements on the bike recently but 2 hours of constant climbing late in the evening, not on your nelly! I put a 10min climb into my session last night and nearly had a seizure!

    Great Dedication JB, keep going! Hows the little one?

    I did hit Z3 on a few occasions during the climb hitting a max HR of 167. I was crawling slowly up the climb though and probably only averaging 10/11kpmh. It is not the type of climb you can hammer it an any stage or else you will not make it to the top and your heart is likely to explode:pac:

    Little one is fine and is settling at home well. It's mad now having a family of 4 to look after but at least the eldest lad is a good help. I am extremely concerned that the arse is going to fall out of my training before my IM race as i am already feeling the pinch after a week of juggling family/work/training. Starting to think this was not a good idea afterall:eek:


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  • #162
    Aliya Wailing Bench
    Closed Accounts Posts: 7,454 ✭✭✭ Aliya Wailing Bench


    Friday
    Lunchtime Run
    Headed out for a short run and took it very easy.
    Distance: 4.89km/3 mile
    Pace: 5.12km/8.23mile
    Avg HR: 148

    Planning a 32/33km LSR in the morning, probably Drogheda-Stamullen and back again.


  • #163
    Aliya Wailing Bench
    Closed Accounts Posts: 7,454 ✭✭✭ Aliya Wailing Bench


    Saturday

    34km/21.1mile LSR
    I will be putting this one into the confidence bank as it felt so easy throughout as shown in the HR, in fact i had to reign it in a number of times. This is the longest LSR i have done since the Cork Marathon last year (can hardly count DCM:rolleyes:).
    I ran a loop out to Stamullen and stopped for a quick pitstop in the sisters, grabbed a quick tea/banana and was on my way again. I ran the first 17km in 1:27:42 and the second 17km in 1:26:03 so a negative split yeah:cool: Took a gel at 26km but did not really need it.
    Distance: 34km
    Time: 2:53:45
    Pace: 5.06 per km/8.13 per mile
    Avg HR: 148 (max 165)

    Off to the cinema with the kiddies for some popcorn:D


  • #164
    Aliya Wailing Bench
    Closed Accounts Posts: 7,454 ✭✭✭ Aliya Wailing Bench


    Sunday
    Headed up to this race with someone out of work who has just started taking up tri. There was a good attendance and the route was a 3.2km run/18km bike/3.2km run so not a huge distance to cover.
    I was aiming to break the hour mark but fell short due to a combination of yesterdays LSR lingering in the legs and i had 8 pints of the black stuff the night before as i was wetting a mates babys head....hardly ideal preparation for a race:rolleyes:
    The bloody garmin was dead so had to race blind and had no clue what pace i was going at through the race. The splits were as follows,
    Run 1: 13:25
    T1: 0:34
    Cycle: 33:51
    T2: 0:44
    Run 2: 13:46
    Total Time: 1:02:21
    I ended up finishing this in 43rd place (about 10 mins slower than the winner) but i reckon there should be a couple of minutes to come off this when they run it next month and i would be hoping for a top 20/30. I was admiring some of the bike porn on show, some of the tt bikes were amazing. I am considering getting one so please throw a couple of suggestions at me.


  • #165
    shotgunmcos
    Registered Users Posts: 8,208 ✭✭✭shotgunmcos


    Like any sound investment. Set your budget first. Then see what general spec the various bikes have for that budget. Narrow down a few choices. Post some link to them and the tri boardsies/bike forum will no doubt fire a few tips


  • #166
    Aliya Wailing Bench
    Closed Accounts Posts: 7,454 ✭✭✭ Aliya Wailing Bench


    Week 11 Summary
    24 - 30 January|# sessions|Time hh:mm|Distance kms
    Total|12|13:14|210.6km
    Swimming|2|2.06|5.8km
    Cycling|3|4:34|125.5km
    Running|6|6:34|79.3km
    Conditioning|1|1:10|Strengthening Work/Core - Gym
    Other|0|0:00|


    Totals so far
    15 Nov- 30 Jan|# sessions|Time hh:mm|Distance kms
    Total|126|124:08|1981.2km
    Swimming|24|21:17|59.3km
    Cycling|33|43:36|1372km
    Running|52|46:45|549.9km
    Conditioning|11|10:10|Strengthening Work - Gym
    Other|6|3:30|Swim coaching


  • #167
    Aliya Wailing Bench
    Closed Accounts Posts: 7,454 ✭✭✭ Aliya Wailing Bench


    shotgunmcos wrote: »
    Like any sound investment. Set your budget first. Then see what general spec the various bikes have for that budget. Narrow down a few choices. Post some link to them and the tri boardsies/bike forum will no doubt fire a few tips

    Probably look at anything up to the 1,200 mark (may not get something decent for this though). Will have a look at a few and throw up a selection later. Thanks


  • #168
    El Director
    Registered Users Posts: 4,117 ✭✭✭El Director


    Well done today at the Sportsman, it's a bench mark now for next month. Also the LSR, good running and nice low HR.

    Here is my bike and I love it. It got me some nice times last year and is a head turner. Not carbon but good value imo, think it can be got for around €1200 now.

    http://www.slowtwitch.com/Products/Tri_Bike_by_price_/Tri_bikes_by_price_for_2010/Tri_Bikes_under_1900_2010_/Giant_Trinity_0_for_2010_1003.html


  • #169
    Aliya Wailing Bench
    Closed Accounts Posts: 7,454 ✭✭✭ Aliya Wailing Bench


    El Director wrote: »
    Well done today at the Sportsman, it's a bench mark now for next month. Also the LSR, good running and nice low HR.

    Here is my bike and I love it. It got me some nice times last year and is a head turner. Not carbon but good value imo, think it can be got for around €1200 now.

    http://www.slowtwitch.com/Products/Tri_Bike_by_price_/Tri_bikes_by_price_for_2010/Tri_Bikes_under_1900_2010_/Giant_Trinity_0_for_2010_1003.html

    Thanks El D i will price around.


  • #170
    Aliya Wailing Bench
    Closed Accounts Posts: 7,454 ✭✭✭ Aliya Wailing Bench


    Monday

    AM Swim
    Missed this mornings session due to a bad nights sleep with the newborn. I hoped to squeeze this session in tonight but did not get a chance as i was too busy.

    Lunchtime Run Z1
    Recovery Run - 8.95km/5.6mile
    Took it very slowly today during this recovery run. The first 4k felt tough on the legs but loosened up for the last 5k.
    Time: 50:07
    Distance: 8.95km
    Pace: 5.35 p/km / 9.00 p/mile
    No hrm


  • #171
    griffin100
    Registered Users Posts: 4,763 ✭✭✭griffin100


    Well done today at the Sportsman, it's a bench mark now for next month. Also the LSR, good running and nice low HR.

    Here is my bike and I love it. It got me some nice times last year and is a head turner. Not carbon but good value imo, think it can be got for around €1200 now.

    http://www.slowtwitch.com/Products/T...2010_1003.html

    I've got this one too. A bit heavy (but then again so am I) but a good bike.


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  • #172
    Aliya Wailing Bench
    Closed Accounts Posts: 7,454 ✭✭✭ Aliya Wailing Bench


    El D/Griffin where did you purchase the bike? I have found a few Giant stockists but they do not have the bike in stock. Griiffin did you complete the IMUK bike leg on the tt or your normal road bike? I assume with the climbing the road bike may be better?
    Thanks


  • #173
    Abhainn
    Registered Users Posts: 2,236 ✭✭✭Abhainn


    Aliya Wailing Bench wrote: »
    El D/Griffin where did you purchase the bike? I have found a few Giant stockists but they do not have the bike in stock. Griiffin did you complete the IMUK bike leg on the tt or your normal road bike? I assume with the climbing the road bike may be better?
    Thanks

    Cyclesuperstore just up the road from me has one of these on view for €1650
    (Well it seems to be the same as this one. I saw it there last Fri)

    Personnally if I ever get to IMUK2011 I would be looking at investing in reasonable road bike.

    Oh congrats on the new arrival! Little spare time now with 2 little ones and an IM training plan.


  • #174
    catweazle
    Registered Users Posts: 3,830 ✭✭✭catweazle


    It might not be on sale anymore but I was looking at that bike on wiggle or crc for 999 sterling recently


  • #175
    Aliya Wailing Bench
    Closed Accounts Posts: 7,454 ✭✭✭ Aliya Wailing Bench


    Abhainn wrote: »
    Cyclesuperstore just up the road from me has one of these on view for €1650
    (Well it seems to be the same as this one. I saw it there last Fri)

    Personnally if I ever get to IMUK2011 I would be looking at investing in reasonable road bike.

    Oh congrats on the new arrival! Little spare time now with 2 little ones and an IM training plan.

    http://www.cyclesuperstore.ie/shop/pc/viewPrd.asp?idcategory=270&idproduct=30706
    Looks to be the same one, seems very pricey from them. When are you going to decide on IMUK? your life sounds as hectic as mine in fariness:)
    catweazle wrote: »
    It might not be on sale anymore but I was looking at that bike on wiggle or crc for 999 sterling recently

    Had a look at the site and that offer seems to be gone, savage value missed:mad:
    I did see this though, looks on the heavy side but decent components for the money.


  • #176
    shotgunmcos
    Registered Users Posts: 8,208 ✭✭✭shotgunmcos


    +1 for that bike JB. A mate of mine got it and did his first IM at IMUK last year. You can always upgrade the wheel etc.. but good bang for buck as is and it pretty too :)


  • #177
    kennyb3
    Registered Users Posts: 6,724 ✭✭✭kennyb3


    http://s-tec-essence.eshop.t-online.de/epages/Store4_Shop38023.sf/sec0KXLYiJ6JGc/?ObjectPath=/Shops/Shop38023/Products/GTO2010/SubProducts/GTO2010-0001

    doesnt say about shipping to Ireland on their site but give them an email/ring or im sure you can get around it some other way


  • #178
    Aliya Wailing Bench
    Closed Accounts Posts: 7,454 ✭✭✭ Aliya Wailing Bench


    kennyb3 wrote: »
    http://s-tec-essence.eshop.t-online.de/epages/Store4_Shop38023.sf/sec0KXLYiJ6JGc/?ObjectPath=/Shops/Shop38023/Products/GTO2010/SubProducts/GTO2010-0001

    doesnt say about shipping to Ireland on their site but give them an email/ring or im sure you can get around it some other way

    Cheers KB sent them an e-mail ref shipping to Ireland, it looks like a toss up between the Giant and Focus Culerbro by the looks of it. Suprisingly the Focus seems to have the better components over the Giant although i am pretty clueless with bikes...just like to pedal:)

    Missus is going to love this when i spend a few more €€€€ on my new hobby. Trying to explain that i need a TT bike to go faster due to aero dynamics should make for an interesting conversation over dinner.


  • #179
    El Director
    Registered Users Posts: 4,117 ✭✭✭El Director


    Aliya Wailing Bench wrote: »
    El D/Griffin where did you purchase the bike? I have found a few Giant stockists but they do not have the bike in stock. Griiffin did you complete the IMUK bike leg on the tt or your normal road bike? I assume with the climbing the road bike may be better?
    Thanks


    Got mine in Lucan, in Stag Cycles, Cycle Zone in Blanch could also get it for you. They would have to order it in, not sure what they are looking for for it but remember......these days it pays to haggle-big time!


  • #180
    catweazle
    Registered Users Posts: 3,830 ✭✭✭catweazle


    I havent gone in there but seemingly the Planet X shop in Athlone gets rave reviews as well, I think they can give you the same price as the website + plus you will get fitted too for the right one. A few clubs mates bought there and were very happy


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  • #181
    catweazle
    Registered Users Posts: 3,830 ✭✭✭catweazle


    Aliya Wailing Bench wrote: »
    I did see this though, looks on the heavy side but decent components for the money.

    Yeah better specs than the trinity, Carbon forks as well! Theres a Felt and a Quintana Roo thats around the same price there for a while on wiggle as well, the free delivery is great

    I was looking at a good few on sale at the end of last year, I would love a TT bike, especially as the Bike Fitter (Padraig Marrey) told me I needed to badly update my wheels which are crazy prices I might as well get the bike as well for that type of money but alas I chose to blow my spare money on a skiing holiday instead.

    Keep your eye on this page as well, there can be some very good deals there, check out that Felt B2, beautiful bike, did you mention you were a wee lad, a 50 might be the right size for you ;)

    http://www.wiggle.co.uk/sale/ex-demo-bikes/


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