Eddie Rockets!

Wednesday 7th MArch
Run
Just an easy run at lunch. Had panned to get 45mins in but had to cut it short with work dragging into lunch and a meeting at 2pm! Felt good. HRM was going crazy. First half was really easy, had a wind on my back so i was happy enough to run at about 4min/km and didnt push it whatsoever. Id guess HR was really about 132-135 but i was getting very bad spikes and it was hanging high for a lot of it. Serious wind for the way back so RPE increased slightly but still felt good. First day out in a new pair of Wave Riders and they felt much more supportive than the old ones i retired! They should have been retired long before now!
Time: 00:34:14, Ave Pace: 04:11/km, Ave HR About 138 id say, Distance: 8.17km


Im in a recovery week this week with a race Sunday so trying not to eat as usual! Easier said than done though

Saturday 10th March
Bike
After washing the bike and setting it up for the race I headed out for 30mins with a 1 mins reps of intended race power +20-30W's, 1 min easy. Felt good. Was pushing possibly a bit above what i should have though. The fast minute reps were 381, 394, 411, 412, 411. As i said a little high
Time: 00:31.12, Ave Power 271W, Ave HR Spiking so not worth noting, Ave Cadance 91, Distance 17.62km, Ave speed 33.9km/hr

Run off
6 easy and then into 5 x 20s fast 40s easy and easy home. I had a nasty hill to go up on the 6 easy but i was still feeling good and reigned the HR back in the easy zone. The first 2 20s fast reps were on a gradual downhill which had me flying running 02:33 and 02:34 pace reps. I turned back uphill the gradual hill for the last 3 20s fast reps and was delighted to hold 2:41, 03:06 and 03:04 for them. What i was also happy with from the session was the fact that i was able to push HR up well above LTHR which to me was saying the legs were strong and capable of really working the HR. I could be wrong there though but thats what i get from it.
Time: 00:15:32 , Ave Pace: 04:01/km, Ave HR 147, Distance: 3.86km


Sunday 11th March
Sportsman Duathlon, Dundalk
Pre Race warmup

As soon as I arrived over I registered and took the bike out to check gears etc. Did all pretty much easy bar a few tiny spurts to check if the wheel was flexing onto the break pad, which happened here last time! Came back and got racked up, headed to the jacks and back to the bike to do the proper warmup. Rode easy and then 5 x 45s race pace, 45s easy. Worked up a nice sweat and may have pushed these a little much but again I wanted to double check the wheel. It gave one or two rubs so I loosed out the lever and all was fine. I got back, racked up and headed for jacks round 2. I only managed a short run before the race start and did some fast feet, bum flicks and high knees with a few sprints. Back to transition for briefing and took 1 citrus caffenine isogel.

Run 1
I was a little out of line and had a cone just a few m's ahead of me so I made sure I went fast enough to get into the right line. I didn't feel like I went too hard but somehow ended up leading! I immediately copped on and let a guy lead so I could use him to break any wind there may have been (there wasnt really any but better to be sure). First km went fast in 03:06 but I felt comfortable so wasnt worried seeing HR in 170s (thats high for me!). Into km 2 and Bryan McCrystal and a guy who ran run1 fastest came through. I ran behind them for about 500m but by the end of km 2 they were bridging off. It was still fast at 03:15 so I wasnt going to try follow. I had Aileen Morrison right behind me coming towards the end of run 1 and wasnt going to let her lead me in. I cant remember who mentioned it here about some race but I remember they mentioned they wouldnt let a girl lead and look like a pansey sitting in behind so I was determined to lead into T1 doing 03:45 for km 3 (some uphill spots) and 03:34 pace for the 210m to the transition
Time: 00:10:51, Ave Pace: 03:23/km, Ave HR 172, Distance: 3.21km

T1
No messing in and out

Bike
I almost had a disaster heading out onto the bike. In trying to get my right foot into the shoe I accidently twisted the foot and the shoe came out of the cleat!! I just about saved having to get off the bike and somehow wriggled my foot into it. Got going and could only see Bryan McCrytstal and the lead runner ahead. I knew I'd never catch Bryan but had hoped to catch the strong runner. Came around the first roundabout and started the long drag back dowards transition. Suddenly two guys came around me. I hadnt noticed them at the roundabout so was a bit caught out! I wasnt going to let them go far ahead and paced off them for a while to suss out how they'd ride. By transition area (about 4km) we'd all bridged to the lead runner and slowly all passed him as we went around roundabout 2. I had hoped to ride about 340/350W's ave but i was feeling it around FTP so just rode to RPE. I was easily staying with the two lads who passed me and found they had started to slow slightly so i passed them. Not long later one passed me again and we yoyo'd like this right the way to end of the bike. I was a little disappoibnted to ride 318W's ave but it was still ok at 37.2km/hr ave. The course is two laps with roundabouts at either end. Rounding the first roundabout theres a long drag where high power was only getting slightly over 30km/hr. The other roundabout has a really sharp steep climb. Its not long but i was pushing 600/700+ there (file says 833 was max which id bet was on that climb. I never killed myself on it though and could have pushed it a lot harder but i didnt think that would do the legs any favours, particularly coming to T2 not long after rounding it the second time.
Time: 00:27.10 (27:20 on results - pressed lap button when safely on bike), Ave Power 318W, Ave HR 157, Ave Cadance 87, Distance 16.81km, Ave speed 37.2km/hr

T2
I was 3rd back into T2 and was confident i'd run better than these two guys. I was also fairly confident we had put enough time into the runner. T2 was ok but one of the guys got a lead out.

Run 2
As i left i felt good and had JB remind me 2nd was mine I was confident enough too seeing as i was quicker in run 1 but still had 15m or so to bridge to 2nd place to deal with first! I gradually made my way up to him before the end of run 1 and was about to pass but we were still on the open area so i thought better of it and dropped in behind again. Km1 went fast enough agaiun in but HR was a fair bit down and i was going fairely comfortable. Into km2 i decided to test the guy a biut and rounded him going downhill. He was smaller than me so i figured he'd cope running up hills better than me so i decided to try burn him a little seeing as the last 1.5 has 1 little sharp climb and the finish is uphill. I got about 5m or so id say (didnt look back - didnt want to give him anything positive). At the turn with about 1k to go i met the short uphill and tried to push it when out of sight a little to try gain another few metres. By the top i was sore though and he gradually pulled back to me with 700m to go or so. I wasnt going to give up though and didnt let him go anymore than 2m ahead. Knowing we'd an uphill finish i decided i was pushing hard on the final downhill with 200m to go before hitting the 50m up to the line. I was still pushing though but waited and gathered myself. I looked back to see the lead run 1 runner going strong and that upped the urgency a little. So coming to the turn to run the downhill before the uphill finish i ran around him and got the inside line through the corner. I sprinted and got a gap running 2:35 min/km pace! I was at my limit but was not looking back and somehow got another gear at the start of the uphill finish getting that goose bumply type feeling ive only ever felt a few times when past my all. I was flat out there but had a glance and saw i had pulled enough ahead and came through for 2nd. I love runs like this and really enjoy putting some tactics into play. I am always confident in a sprint but you never know and i never had it til i had it! I was straight on the ground gasping after it!! Being honest i was never going to be near Bryan McCrystal so 2nd was as good as i could honestly race for today.
Time: 00:11:16, Ave Pace: 03:31/km, Ave HR 160, Distance: 3.20km

Delighted with 2nd. I saw online yesterday that Paul Carrol wasnt going to be racing so i was hoping for a top 3. You never know who's going to turn up though and all i could do was race my race. I cant say i was happy to see Bryan McCrystal roll in but i still had my own race and was hoping to push hard. I was also delighted to not have any stitch issues as i knew it wouldnt matter how good of shape i was in, if i stitched it would be race over.

Cooldown
I managed a short run in after but was anxious to not stray too far from the finish as i was looking forward to some food! Ran very very very easy but legs still felt good.
Time: 00:08:51, Ave Pace: 04:38/km, Ave HR 129, Distance: 1.91km

Extended cooldown
When we got home i was feeling a bit stiff so decided id go out for a short easy bike. Legs definitely felt achey and HR was rising very very easily so i went as easy as i could. Theres some sharp hills on the route for granny ring had me pushing over 250Ws at times despite not wanting to go there. Still though i felt ok.
Time: 00:35:48, Ave Power 217W, Ave HR 128, Ave Cadance 91, Distance 17.79km, Ave speed 29.8km/hr

Thanks everyone, sorry for late reply, been off-air all day! It was a great race for me. Perfect day too.

And now back to work

Monday 12th March
Swim
I couldnt manage a run earlier today as i had to head to a family funeral, gran-aunt, so I just managed a late swim of 4x50 des 1-4 on 60 which again were seriously ahead of expectations especially a day after a race at 43, 41, 40, 38. Then i did some front and mid sculls before a 5 x 100 alternating between sw and pull before a cooldown. Times were decent but the last two 100's were 150s as the lane was getting a bit messy with a variety of levels joining in! Times were: 01:29, 01:36, 01:30, 02:36 (150 & delayed) and 02:16 (150). I went better than i had expected. Im a little stiff in small parts today, particularly the hip flexors and the top of my left calf but legs don't feel fatigued which is great. I did all i could to make sure they'd be ok yesterday doing the easy short sopin, rolling with the stick, lashing in the protein through eggs, turkey etc and wearing the skins recovery tights all day so it seems to have helped.
Time: 00:41:37, Distance: 2100m

Doing the next Fingal duathlon 31/3. Competition will be a lot stiffer at that so it'll be fun to see where i am against guys i've raced before. Nice and close to town too so not much travelling. After that it will be Mallorca! Ive bought a neoprene blue seventy hat (should be delivered today/tomorrow) as ill be hitting the sea swims from this/next week! Not long now.

Tuesday 13th March
Easy Bike
Got up early this morning to get an easy bike in to freshen the legs. Had hoped to get 60mins but took a bit longer than expected to get out of bed and setup! Still managed 45mins. At first my legs stung a little. That only lasted 4 to 5 mins. I started with very low power, in and around the bottom of easy zone and slowly worked it up. By the end i was flying and feeling very comfortable. Great start to the day. Im sure the legs will thank me for it. Niggles from Sunday are better again today. I dont feel anything much bar a slight tightness still on top of the left calf.

Time: 00:45:29, Ave Power 203W, Ave HR 119BPM, Ave Cadance 91, Distance 24.21km, Ave speed 31.9km/hr

I haven't got much choice unfortunately. I'll need to stop picking these early summer events! With the hat im hoping decent time in it will be easier. I've struggled in the past with minor panic attacks so I'll need to make sure im comfortable before Mallorca.

So who wants to join me ??

Actually seriously is anyone interested in meeting up for group OW swims? I normally swim around the Bull Wall but its very much tide dependent. When it suits ill be there but ill need to head somewhere else too when the tide is out. Im trying to find a few to simulate drafting, bumping and its generally easier to get into the water with others around.

Thursday 15th March
Bike
Tonight had a nice bit of work in the session! 10mins @ 350W, 5 easy, 10mins @ 330, 5 easy and 10mins more at 330W. Bloody sore! I half doubted myself at some points in the first 2 reps but knew i just had to put up with the pain and push on just aiming to get another few mins in. In the end i finished strong and pushed it out a bit in the last minute of the 3rd rep. The reps went as follows:
Time Distance Avg HR Max HR Avg Cadence Avg Power Max Power
10:00.0 7.57 148 160 94 351 380
10:00.0 7.13 151 158 89 330 363
10:00.0 7.21 153 161 89 334 365

Quads were aching in the first minute of each but settled after that. In the end i was delighted to last the distance and still feel "ok". Could have done another 330. Weird satisfaction in the pain i went through! I know every minute of the next 4 to 5 weeks is all i can do to improve so im using that as the motivation in every session (seeing as gains cant really be made in final 4-5weeks).

Time: 01:05:00, Ave Power 272W, Ave HR 136BPM, Ave Cadance 91, Distance 40.43km, Ave speed 37.3km/hr

Saturday 17th March
Long Run
Up early again and into work. Got things setup for the match and legged it out for my run. Savage day out. Very mild breeze and nice and cool. Sun even came out and it was beautiful. The run went well enough. Body was fairly tired as yesterday's run was later than id have liked leaving not so much recovery time. I didnt force anything for the first 1:15 easy and turned off HR alerts so i was solely running to RPE in easy. Felt good enough. I didnt have usual zip which i expected. I was a bit concerned about the pace i had intended to run the HIM section at (03:50/km) during the easy as i didnt know how the body would react. It went ok. First few mins felt good but by the end i was hurting! I completey blocked HR out of it though and ran to pace. It felt a little harder in the last 10mins than the one last night did but i was happy to be able to hold it close enough. In the end i averaged 03:52 pace (watch was displaying 03:52 but exported file says 03:53?!) which i was happy with but that for another 50mins wouldnt have been sustainable based on how deep i had to go to keep it going. I know though that im wrecked so to run that at all for 30mins was very satisfying. With a taper and all the rest i would hope to run 03:50 pace on the day for a while anyway and aim to keep all below 4min/km pace. Im very happy with how im dealing with pain the past few weeks as i feel im dealing with it better than i ever have. That 30min prob felt like i should in the middle of the HIM HM, the 10-15/17k area with pushing harder again from there although i was sore in the last 5mins! Had it been a race and i had people around i know i could have gone 1 more gear. I had to stop a few times to answer work calls, 2 of which were quick 30s stops in the 30mins HIM unfortunately.
Time: 01:46:20, Ave Pace: 04:10/km, Ave HR 141 bpm, Distance: 25.58km