Chasing the Kona dream and a Mai Tai cocktail

hf4z6sqo7vjngi · 13-01-2011 11:12pm

griffin100 wrote: »

Well done on the swimming, it's a great confidence boost. Bear in mind that you have loads of swimming between now and IMUK so you will only get better. I remember last year getting really hung up on my swim times and worrying about my technique but it all came together over the summer. Have a look at the advice that Interested was giving in his log and the other IM logs from last year and you will get some great advice. I started off last year hoping for a 1.30 and ended I doing a 1.15 (albeit on the supposedly short IMUK swim course) so don't set a target too early, you'r only gonna get faster over time.

Yeah 9 weeks ago i was terrified but happy with the progress i have been making. I was in a similiar boat to yourself, first target was to just make it around before the cut off, then sub 1.30 but going to be aiming for loftier goals and will re-evaluate closer to race day.

shotgunmcos · 13-01-2011 11:28pm

Aliya Wailing Bench wrote: »

Bike - 60 minute zone 1 maintain 100+ cadence
Distance: 35.5km
Power: 196 watt

mad how turbos differ. I need about 245w to avg 35.5kmh

Good few boards heads heading to Waterford. It will be tough alright running into a stiff wind for the first half. Best of luck for it

hf4z6sqo7vjngi · 13-01-2011 11:50pm

shotgunmcos wrote: »

mad how turbos differ. I need about 245w to avg 35.5kmh

Good few boards heads heading to Waterford. It will be tough alright running into a stiff wind for the first half. Best of luck for it

What is your resistance setting at? This particular session is done on a pancake flat course with no climbing hence the higher average speed. You also need to factor in the cadence which is probably higher by 10 rpm.

Yeah dependant on the weather i may just run it as an LSR, best of luck also.

shotgunmcos · 14-01-2011 12:13am

Cheers. My resistance is at 0 or +1 usually. 196w would be about 29kmh or so. Yeah you may approach it with an LSR in mind, but in reality th buzz will kick in and you will test yourself

hf4z6sqo7vjngi · 14-01-2011 10:22am

shotgunmcos wrote: »

Cheers. My resistance is at 0 or +1 usually. 196w would be about 29kmh or so. Yeah you may approach it with an LSR in mind, but in reality th buzz will kick in and you will test yourself

So generally your resistance should represent a flat course. When you look at the numbers it is quite a large gap circa 6kmph. I calibrated my machine last night (doubting myself) to make sure everything was ok and it was spot on. It has to be the higher cadence making some difference on the numbers as your numbers seem to be consistent with other outputs i have seen.
If i am operating at +10 cadence in this instance 107 i suppose it does represent around an additional 600 revolutions in an hours session although i would not know what this represents in kmph

Your probably right about the Waterford Half:rolleyes:

El Director · 14-01-2011 11:33am

Good luck tomorrow Jacky, hope the conditions are good and you can push yourself, looking forward to your report.

hf4z6sqo7vjngi · 14-01-2011 10:22pm

Friday
Lunchtime Swim.
A quicker session than usual,
200 wu and 5x150, 2x300 with a 200 cd. Good few in at lunchtime but held my own in the lane even overtaking a few. Counting my strokes i was hitting around 26 or so per length of the pool, not sure if this is good/bad?
Distance: 1.75km
Time: 39 mins

PM Run - Z1 Easy Easy Easy
Just headed out for a short/slow run just to turn the legs over and visualise the race tomorrow.
Distance: 5.4km
Time: 31:19
Pace: 5.47km/9.20mile
Avg HR: 142

Test of character tonight with the diet. The missus got an Indian in to move things along on the baby front while i made do with salmon fillets/wholegrain rice/brocolli/green bean/cauliflower. So tempted to tuck into some Jalfrezi:o

Macanri · 14-01-2011 10:28pm

All the best for your LSR tomorrow - enjoy

hf4z6sqo7vjngi · 14-01-2011 10:37pm

Macanri wrote: »

All the best for your LSR tomorrow - enjoy

Cheers Mac

menoscemo · 14-01-2011 11:34pm

best of luck tomorrow. Really dreading that wind

kennyb3 · 14-01-2011 11:40pm

Yep best of luck tomorrow! Hope its not too stormy for ya's!

hf4z6sqo7vjngi · 14-01-2011 11:43pm

menoscemo wrote: »

best of luck tomorrow. Really dreading that wind

I may duck in behind you for the first 7 mile:)

hf4z6sqo7vjngi · 15-01-2011 7:45pm

Heading down in the car through the blustery winds and rain I asked myself a question that many do from time to time why am I planning to run in this!!
Went for a slow 2km warm up around the RSC and done plenty of stretching before making my way down to the race start. I briefly met Menoscemo and Aimman before the start and we quickly discussed race tactics, all of us with differing targets.

I decided on tucking in behind the 1:40 paces for the first 6/7 miles until we turned around out of the headwind. The first few miles whizzed by in 7:25, 7:32, 7:33, 7:39, 7:24 and 7.31. I was feeling good heading into mile 7 at the turnaround point even though I landed my right foot awkwardly in a pothole in the little climb up off the Tramore Road before the turnaround point.

I had planned this race in two parts run the first half at 7:35 pace and the second half around 7:10/7:15. I actually hit the first half at 7.31 pace so was happy with that. I picked off a good few on the way back in and the pace had picked up with a 7:27 and a 7:05 in mile 7 and 8. At this point I worked out I could do a sub 1:35 if I hit the last few miles in sub 7, alas I picked up a bloody stitch in mile 9 and 10 and it took me a while to get rid of it. I seem to be picking up a few of these in the same area on the right side, strange!!

Mile 9 and 10 came in at 7:21 and 7:14. At this stage I was still feeling fairly fresh and looking back I should have pushed harder but in my own mind had the target of sub 1:37 in the bank. I just pushed out the last 3 miles in 7:06, 7:17 and 7:14. Garmin clocked in at 13.08 so the course was short and that my friends is bloody annoying. This is the only negative I have for the race as I found it very well organised, a very good course ideally suited for PB attempts and the finish on the track was nice to have.
I ran two half marathons last year, the Enniscorthy half in 1:43:23 and the Dublin half in 1:41:37. To come in at 1:36:31 and knock 5 minutes off my PB and with a lower heart rate is a sure sign I am moving up the fitness ladder.
A massive well done to Meno who smashed the course in a 1:31:XX, excellent time.

I am looking forward to smashing that sub 3:30 marathon attempt in London.
Distance: 21.06km
Time: 1:36:31
Pace: 4.35km/7.22 mile
Avg HR: 165, Max 171
Summary

menoscemo · 15-01-2011 10:14pm

Nice running. i am sure the course was not very short. My garmin was bang on all the mile markers up to mile 12. I think them sending us up onto footpaths in the last mile left it about 60m short, but I'm not complaining,.....

El Director · 15-01-2011 10:56pm

Well done Jacky on a terrific PB in those conditions!

hf4z6sqo7vjngi · 15-01-2011 11:27pm

menoscemo wrote: »

Nice running. i am sure the course was not very short. My garmin was bang on all the mile markers up to mile 12. I think them sending us up onto footpaths in the last mile left it about 60m short, but I'm not complaining,.....

Yes i was the same up to mile 12, they seemed to loose the distance in the last mile alright.

Aimman · 15-01-2011 11:43pm

Aliya Wailing Bench wrote: »

I ran two half marathons last year, the Enniscorthy half in 1:43:23 and the Dublin half in 1:41:37. To come in at 1:36:31 and knock 5 minutes off my PB and with a lower heart rate is a sure sign I am moving up the fitness ladder.

Well done, I didnt think that todays race would be PB material with the weather, but quite a few have knocked out PBs today. I think people wanted to get back quickly to eat the Rocky Road cakes before they were all gone.

hf4z6sqo7vjngi · 15-01-2011 11:57pm

Aimman wrote: »

Well done, I didnt think that todays race would be PB material with the weather, but quite a few have knocked out PBs today. I think people wanted to get back quickly to eat the Rocky Road cakes before they were all gone.

I had to fly down the road straight after the half as the missus thought she was going into labour:eek:. So sad i missed out on blaaahs and cakes:(

Aimman · 15-01-2011 11:59pm

Aliya Wailing Bench wrote: »

I had to fly down the road straight after the half as the missus thought she was going into labour:eek:.

Women!:rolleyes:

hf4z6sqo7vjngi · 16-01-2011 12:14am

Aimman wrote: »

Women!:rolleyes:

I know they just don't get this running lark!!

hf4z6sqo7vjngi · 16-01-2011 4:22pm

Sunday
Long Bike

Was due to head out 8am but did not get out until 9.30am as i was waiting on a mate (note to self DIY sessions from now on). Very blustery out there today especially along the coast route we took and it shows in the pace. Took it easy for the first 30km or so as my mate was struggling, so much in fact when we hit Rush around the 50km mark he rang his missus to collect him leaving me to do the 50km back on my own:mad:
Picked up the pace a small bit then got a bloody puncture and then the garmin start acting up. I was really tired and the i was feeling yesterdays race in my legs around the 70/80km mark. I think i actually bonked with 10km to go as i had given most of my gels and sports beans to my mate so felt sooooo weak and had no energy. It took me about half an hour to recover when i got back to the house, horrible feeling.
Pretty ****ty session and i don't think i will head out with the mate again until he get's some fitness back as it just screws up my training and pace.
Taking a rest day tomorrow to let the body recover.
Distance: 100.05km
Time: 3:48:16
Avg Speed: 26.3kmph
Avg HR: 138 - 71% of max HR
Summary

kennyb3 · 16-01-2011 6:14pm

I feel your pain the wind was pretty shocking today. Did malahide - donabate - lusk - loughshinny - rush - home myself. It was tough so fair play for doing a ton.

I might of passed you as i seen two guys out around rush then passed them going the other way and there was only one of them (possibly you).

Abhainn · 16-01-2011 6:17pm

One 100k won't forget in a while. But the next one will be easy in comparison

hf4z6sqo7vjngi · 16-01-2011 7:09pm

kennyb3 wrote: »

I feel your pain the wind was pretty shocking today. Did malahide - donabate - lusk - loughshinny - rush - home myself. It was tough so fair play for doing a ton.

I might of passed you as i seen two guys out around rush then passed them going the other way and there was only one of them (possibly you).

More than likely it was me, there seemed to be a good few out braving the conditions.

hf4z6sqo7vjngi · 16-01-2011 7:10pm

Abhainn wrote: »

One 100k won't forget in a while. But the next one will be easy in comparison

Yeah hopefully so just going to put it down as a bad day.

hf4z6sqo7vjngi · 16-01-2011 8:02pm

Week 9 Summary
10 - 16 January|# sessions|Time hh:mm|Distance kms
Total|15|16:01|242.6km
Swimming|3|2.37|8.2km
Cycling|3|5:33|160.8km
Running|7|6:11|73.6km
Conditioning|1|1:00|Strengthening Work/Core - Gym
Other|1|0:40|Swim coaching

Totals so far
15 Nov-16 Jan|# sessions|Time hh:mm|Distance kms
Total|101|95:36|1511.9km
Swimming|20|16:42:30|45.5km
Cycling|26|33:09|1057.4km
Running|41|34:54:30|409km
Conditioning|9|8:00|Strengthening Work - Gym
Other|5|2:50|Swim coaching

Another decent week put in and no missed sessions. Broke my first IM milestone clocking over 1000kms on the bike.

shotgunmcos · 16-01-2011 10:19pm

Jaysus a 100km bike today after yesterday's race! Lunatic.. Although, I'd have done likewise if I had the chance

A very well done on that pb, super running and completely deserved wit hthe work you are putting in. I'm sad I met no bardsies but then I legged it afterwards... next time!

hf4z6sqo7vjngi · 17-01-2011 12:32am

shotgunmcos wrote: »

Jaysus a 100km bike today after yesterday's race! Lunatic.. Although, I'd have done likewise if I had the chance A very well done on that pb, super running and completely deserved wit hthe work you are putting in. I'm sad I met no bardsies but then I legged it afterwards... next time!

Yeah probably stupid doing the 100k after Saturdays race and i paid for it towards the end.

hf4z6sqo7vjngi · 19-01-2011 12:48am

Monday
Rest Day

Tuesday
Lunchtime Spin
Brought the bike out at lunchtime today as the laptop with my Tacx Turbo Software is getting fixed so going to sneak a few sessions in during work. Last 9k was a killer with the wind right in my face, suprisingly there was still patches of ice on the roads so had to be careful.
Distance: 23.04km/14.3mile
Time: 48:33
Avg Speed: 28.5kpmh
Avg HR: 145

PM Swim Coaching
My last session and the teacher was complimentary with the progress i have made over the last few weeks. Actually done a few tumbleturns off the wall and managed not to break an ankle:). Probably going to replace this session with Yoga to improve my flexibility
Distance: 1.45km
Time: 40 mins

Late Night Recovery Run
I planned to head out for an hour which turned into an hour and half as i was not keeping an eye on the watch. Really enjoyed this run and took in a few trails under the full moon which was fun. No niggles from the weekend race so delighted with that.
Distance: 17.35km/10.78 mile
Time: 1:34:02
Pace: 5.25km/8.43 mile
Avg HR: 144

hf4z6sqo7vjngi · 19-01-2011 11:26pm

Wednesday
Lunchtime Brick Session
Ended up doing this in the gym as the roads were still icy. Normally i would be doing a 45 bike 15 run but had to cut it short.
Bike
Time: 30 mins
Distance: 17.4km
Cadence: 119 (gym bikes are very accurate:rolleyes:)
Run
Time: 15 mins
Distance: 3.3km

PM Swim Session
I was having conversations with myself right through this session to keep things moving on. The last 3 sets of 300 was tough going and felt like i was swimming through tar, arms are sore.
200 wu
2x50 - drill kicks, 2x50 pull buoy, 2x50 one arm drills
10X100 - hit most of these around the 2 min mark
5x300
200 cd
Time: 74 mins
Distance: 3.2km

In other news i signed up to the Barcelona Marathon in March so having looked at my targets i now think London is too soft at sub 3:30 so will be going for a sub 3:25 in Barca and looking for a sub 3:20-2 now for London. I may revise these down further if the running training continues to go well.

hf4z6sqo7vjngi · 21-01-2011 1:48am

Thursday

Gym AM - 60 mins
Hit the gym floor at 7am and done my usual sets but spent an extra 10 mins on some core work. My last assessment was near 2 months ago so had another one this morning and the results are very pleasing.
End Nov: 157lbs/71kg and 9.7% BF
Now: 151lbs/68.5kg with an 8.3% BF
2.5kg decrease and 1.4% BF reduction, well on the way to hitting my 7% BF target.

Lunchtime Strides
I had planned to do slightly longer but had to get back to work for a meeting. Same as last week put in 200mtr strides for every km i ran. Slight pain below my right knee so will need to keep an eye on that, it is sore to touch almost like bruising underneath

Distance: 7km
Time: 33:17
Pace: 4.45km/7.38mile
Avg HR: 159

Long Bike PM
Got the laptop back so hooked the bike back up to the turbo. I was due to do an hour but changed the session to my long bike session as i would struggle to get it in this Sunday.
Loaded up the UKIM course and paced it at race pace or therabouts. First time up Sheeps Lane climb was fine, second time around a lot tougher so i can just imagine what it will be like 3rd time around on race day.
Trying fig rolls and Elevenes bars along with gels and energy bars and it seemed to work well as i did not fade and in fact felt strong throughout.
I may decide to continue with a Thursday Long Bike instead of the Sunday. With the +4 hour rides coming up it takes away to much family time.
Distance: 115km
Time: 3:35
Avg Speed: 32kpmh
Power: 198 watt
Cadence: 95
Climbing: 1050 mtrs
Avg HR: 137 (71% MAX HR)

I will sleep like a baby tonight, should be fun when the alarm goes off for my early morning swim:o

shotgunmcos · 21-01-2011 12:26pm

Jaysus JB you are starting to make my log look like a dosser's log :cool:

Fair play getting a long bike in midweek. I was thinking along similar lines recently. Last week I just didn't have the time on Sunday to get out. I haven't been out on the road in ages and typical this weekend is both a recovery week and probably frosty/icy :rolleyes: I have no chance of a long bike the next 2 weekends due to family stuff so it will be long turbos. I'm thinking of maybe getting them done midweek and being like a zombie in work rather than a zombie with my son. As I stated at the start of my log this wuold be my biggest challenge and alas its is!

Good training though dude, you are really putting the work in and it will stand to you. Keep trucking!

hf4z6sqo7vjngi · 21-01-2011 1:46pm

shotgunmcos wrote: »

Jaysus JB you are starting to make my log look like a dosser's log :cool:

Fair play getting a long bike in midweek. I was thinking along similar lines recently. Last week I just didn't have the time on Sunday to get out. I haven't been out on the road in ages and typical this weekend is both a recovery week and probably frosty/icy :rolleyes: I have no chance of a long bike the next 2 weekends due to family stuff so it will be long turbos. I'm thinking of maybe getting them done midweek and being like a zombie in work rather than a zombie with my son. As I stated at the start of my log this wuold be my biggest challenge and alas its is!

Good training though dude, you are really putting the work in and it will stand to you. Keep trucking!

Thanks Shotgun. Taking the family side into it once you start hitting the longer rides it does take a chunk out of the weekend time particular when you throw your long run in on top of that. Whilst there is always the option of the 5/6am weekend starts that aint much fun either.
I have to say i felt fine this morning at my swim session with just the 5 hours sleep so will probably continue with the Long Bike on a Thursday to see how it goes. One thing to also consider is the quality of my long bike should improve without having a 30k LSR in my legs from the previous day!! Quite pleasing to know i just have a 1hr bike session on Sunday now:D
How is the sickness behaving itself...confirmed man flu or something more serious?

hf4z6sqo7vjngi · 21-01-2011 3:33pm

Friday
Swim AM
Felt suprisingly well after last nights long bike and only 5 hours sleep. The plan was to do as many 400's as i could with a target of 10x400. Managed to knock out 7 and was done after that both physically and timewise as i had to get going for work.
Happy with the session and i will have the 10x400 nailed soon enough.
Distance: 3.3km (300&200wu/cd)
Time: About 75 minutes

Lunchtime Run - Short & Steady
Quick run at lunchtime on the icy paths, still pretty lethal in parts. The HRM spiking again at the start!!
Distance: 4.88km
Time: 24:33
Pace: 5.02km/8.05mile
Avg HR: 155 (going by feel it felt lower than this)

Looking forward to having a Friday evening free. I have a 30/31k LSR planned with a few ARTists tomorrow in the park so should be good.

shotgunmcos · 21-01-2011 3:38pm

Ha talk about making hay while I'm on a recovery week! Whe is your recovery week so I can pencil in a 32km run

No not man flu. just a lung inflammation and annoying cough. On a strong dose steroid inhaler for a while

hf4z6sqo7vjngi · 21-01-2011 4:03pm

shotgunmcos wrote: »

Ha talk about making hay while I'm on a recovery week! Whe is your recovery week so I can pencil in a 32km run

No not man flu. just a lung inflammation and annoying cough. On a strong dose steroid inhaler for a while

Whenever this baby decides to make an appearance:p, more than likely next week so you can put me to shame then!!

Have a speedy recovery.

hf4z6sqo7vjngi · 22-01-2011 3:48pm

Saturday
First off Mrs Jackyback finally had the baby late last night/this morning and all is good. A lovely little girl to add to the jackyback clan.
Recovery week next week:)

I was due to do a group run in park but opted out as i was still in the hospital this morning. I had a 3hr window before i was due to go back up to the hospital as the kids were getting looked after. I had the option of a sleep or long run....you guessed it long run won easy.

It was an enjoyable run in mucky trails and i ended up knee deep in a swampy area along the Boyne Valley River, best not to ask. Pace was decent enough for an LSR and felt very strong even with the lack of sleep. Just took one gel and a bag of sports beans and that kept me going. Enjoyed this run, enjoying the baby and just happy overall:D
Distance: 29km/18 mile
Time: 2:34:34
Pace: 5.19km/8.34mile
Avg HR: 146 (76% max hr)

Back up to see the bambino and may even break the booze ban and wet the babys head tonight!!

catweazle · 22-01-2011 4:21pm

Congrats Jacky.........How the hell did she let you off doing 2 marathons and an Ironman with a new born coming half way through the training

El Director · 22-01-2011 4:33pm

Congrats Jacky thats great news. Well done on getting in a quick 18 miler

kennyb3 · 22-01-2011 5:17pm

Congrats on the new arrival. dont know how you survive on so little sleep.

shotgunmcos · 23-01-2011 12:35pm

Congrats on the new arrival JB, fun times now for the next few weeks

Mrs JB must be very tolerant of all the training but fair play to you balancing things out the way you do. I'm taking up your suggestion of gettting the long turbo done midweek. Can't say I'm looking forward to it though.

hf4z6sqo7vjngi · 23-01-2011 9:54pm

Thanks for all the well wishes folks, the two little ladies are home safe and sound.

catweazle wrote: »

Congrats Jacky.........How the hell did she let you off doing 2 marathons and an Ironman with a new born coming half way through the training

Do not forget the half ironman also:D She has been very supportive since i have taken up running/tri. It also helps that i do my fair share when not training and i try work my training around the family as that's what comes first!!

El Director wrote: »

Congrats Jacky thats great news. Well done on getting in a quick 18 miler

Thanks El D, never miss an opportunity for a quick 18 miler.

kennyb3 wrote: »

Congrats on the new arrival. dont know how you survive on so little sleep.

I am a vampire:o I have always got by on about 5 hours sleep although i have noticed i need an extra hour or two since i started the heavy training.

shotgunmcos wrote: »

Congrats on the new arrival JB, fun times now for the next few weeks Mrs JB must be very tolerant of all the training but fair play to you balancing things out the way you do. I'm taking up your suggestion of gettting the long turbo done midweek. Can't say I'm looking forward to it though.

Thanks man. You know yourself managing your time is soooooo important to fit everything in. I deffo think i am going to struggle to get all my sessions in from now on but if i can keep getting out for the early and lunchtime sessions along with a few nightime sessions it should not impact me too much.
Good luck with the mid week turbo, i have to say it made a huge difference in just doing a 1hr spin this morning instead of a 4 hour one.

hf4z6sqo7vjngi · 23-01-2011 11:31pm

Sunday
1 hr bike
Up for a 7am start on the turbo before the kids woke up. Was feeling a bit stodgy from the few beers the night previous but i was sorted a few minutes into it. Just finished in time as the kids came down for brekkie.
Distance: 33.65km
Time: 60 mins
Power: 224
Cadence: 98
AVG HR: 133

Week 10 Summary
17 - 23 January|# sessions|Time hh:mm|Distance kms
Total|13|15:19|258.7km
Swimming|2|2.29|8km
Cycling|4|5:53|189.1km
Running|5|5:17|61.6km
Conditioning|1|1:00|Strengthening Work/Core - Gym
Other|1|0:40|Swim coaching

Totals so far
15 Nov-16 Jan|# sessions|Time hh:mm|Distance kms
Total|114|110:54|1770.6km
Swimming|22|19:11|53.5km
Cycling|30|39:02|1246.5km
Running|46|40:11|470.6km
Conditioning|10|9:00|Strengthening Work - Gym
Other|6|3:30|Swim coaching

Another solid week put in. Even though i am off work for most of next week there will be a drop off in swim & bike volume but i will be maintaining the run volume with Barca marathon on in 6 weeks.

Aimman · 24-01-2011 12:11pm

Congrats on the new arrival. Will you have to schedule training in between naps and feeds now.

Izoard · 24-01-2011 3:31pm

Many congrats on the new arrival - you've some serious all round ability to be spinning all those plates and getting through that training volume.

I think you'll be my new reference point during any tricky IM conversations with Mrs I.:)

hf4z6sqo7vjngi · 24-01-2011 5:03pm

Aimman wrote: »

Congrats on the new arrival. Will you have to schedule training in between naps and feeds now.

Might bring the kids out with me on training runs:rolleyes:

Izoard wrote: »

Many congrats on the new arrival - you've some serious all round ability to be spinning all those plates and getting through that training volume.
I think you'll be my new reference point during any tricky IM conversations with Mrs I.:)

Lol don't go playing that card now:P

Monday
Recovery Run
Couple of niggles during this recovery run and the legs felt sluggish even more so after stopping for 5 mins for a chat with a friend i passed on the roads.
Got the foam roller out and gave the legs a good going over after this.
Distance: 10.25km/6.37 mile
Time: 56:51
Pace: 5.32km/8.55 mile
No HRM

El Director · 24-01-2011 9:42pm

hey Jacky-how do you paste in your graphs??

hf4z6sqo7vjngi · 24-01-2011 10:27pm

El Director wrote: »

hey Jacky-how do you paste in your graphs??

Left a "how to" on your log.

ronanmac · 25-01-2011 7:19am

Congratulatations, Jacky, fantastic news on the new arrival. I wish you all the best. I don't know what I admire most, your time management, your commitment to your training, or that you can get away with five hours sleep!

hf4z6sqo7vjngi · 25-01-2011 11:46am

Tuesday AM
Interval Session - Planned 6x800 & wu/cd
Dropped the kids off to school and headed out for a quick interval session while the little ones and the missus were still asleep. Either my HRM is on the blink or my max hr is wrong, my tested max hr was 192 a few years ago yet i hit a 196 on one of the intervals:eek: Legs still feel sluggish so may book myself in for a massage before i head back to work.
Hit the intervals in 3:12, 3:06, 3:17, 3:15, 3:15, 3:19 so 4.8km covered in 19:24. Probably done 1k warm up and 2k cool down.
Distance: 4.8km + 3km wu/cd
Time: 19:24 exc wu/cd
Pace: 4.02km/6.30mile
HR: 149/max 196

Chasing the Kona dream and a Mai Tai cocktail

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