Heart Don't fail me now

Wednesday AM: Rolled down to the Ardilaun for the am swim, first impressions was it was way busier than Claregalway and 2nd impression was christ they are all auld ones. I suppose the main catchment area of the Ardilaun would be old money with most younger people going down the route of buying in Knocknacarra and Rahoon where other gyms would be taking them.

A poor swim and I realise I have gone a bit backwards in the pool, its easy to pinpoint I am not giving myself enough time to get the longer swim sessions done and I am chopping bits out of the session to make up for it, and usually the bits I like least are cut, with morning jobs with Pudsey which I enjoy I have to decide to swap the early morning swims for a run/bike instead and go in the evening or go back to the 2.5k average sessions. Anyways main set was 2 x 396 off 7.55 and 6 x 216 off 2.00. The 396s were in on around the 7.20 mark with me being put under pressure from a breast stroker at that pace I didn't hold the 216s at all which I was doing a few months ago

Thursday Lunch: I decided to catch up to the plan with my runs and went back to week 16 run (Week 17 is a taper for a race). An hour and 15 minute run with 10 minutes at Z4 pace, had only time for an hour but held the Z4 ok which I was happy with, added a few extra seconds on to the Z4 as that would take me up the hill beside the house. I was unhappy with the first 5k as I was running over 5 minute pace keeping to Z2 but was delighted to find I had a decent tailwind on the way home with got me to 5 minute pace for the run after 10k. The last ten minutes were run at 4.25 pace which was holding in the mid to high 160's and then shot up to high 170's pace as I went all out up the hill. Average pace 4.55, AHR 152 Max 179.

Thursday Evening: I had hoped to do a Sufferfest video but the work laptop I had with me needed to download some codecs so I did a short session of five minutes easy 5 minutes hard while watching 24, nearly finished series one

Friday Lunch: Pudsys sleep for more or less the first time I can remember didnt go smoothly. We have started introducing solid food and looks like we got it wrong last night as he woke up all bright eyed looking for food at 3.30. We finally had to relent at 5am and fed him and it took another hour to get him back to sleep whereas he promptly woke up at his usual waking time of 6.45, so no swim for me as I was shattered. He will be getting a chinese with chips and rice tonight if I have my way. Went out on the bike at lunch and decided to gun it to Furbo and back again, it went much better than earlier in the week, hit Furbo averaging 1.40 pace for the 8k which could have been better if I had a clear run through Barna and had to slow for a bus stopping every few k. Back into the headwind home and I held 2 minute pace for this so 1.50 pace as opposed to 1.55 from the last day. Getting better and I reckon there is more in me if I really pushed it, finished it off with a few repeats of the hill beside me. AHR - 125 Max - 162

Tuesday AM: Again left it a bit late for the pool but got the main sections in. I had forgotten the watch as well and with no pool clock so had to go with rpe. Nice and handy anyways, pull buoy which I love - 6 x 216 off 5 minutes which looking at the sheet I got it wrong and it should have been 10 x 216 and then 6 x 108 off 2.00 which I am guessing I was around about 1.50 pace between sets. 2800 in total

Tuesday Lunch: The plan was 1 hour Z2 with 3 x 6 minute Z4 bursts with two minutes recovery after 10 minutes. Took a late phone call and got held up so did the local route as it would be under 40 minutes. Was very happy with this run. Covered the route which is just under 8k at 4.34 pace with an average HR of 156 max - 176. Feeling like I am back to where I was before the calf went on me

Tuesday Evening: Mrs C wants to get back into some form of training so she had booked a run after the 6.45 feed so I could do whatever I liked before that so hopped out for an easy spin on the turbo for 40 minutes

Wednesday AM: Wife woke me and Pudsey on the couch at 7.45 am. He had woken up at 4.30 crying so I was just bringing him downstairs to settle him for a minute ITU Sydney was playing on the TV at least when I woke up so I got some type of mind training in but the swim was cancelled

Wednesday Lunch: The plan called for 45 minute Z2 cycle and 30 minute Z2 run but with only an hour for lunch it was reduced to a 40 minute cycle and 15 minute run. Lovely day out there. Only go up to Z2 levels towards the end of the cycle and then off on the run, brick wasnt too bad and averaged 4.36 for the 3k but heart rate was going over the 156 mark towards the start of the 3rd K. Average HR - 147

It couldnt last - a great weeks training was ruined by a dodgy weekends training.

Saturday: Nothing - Mrs C was up in Dublin on friday and due to a big night didnt get home till saturday evening so I was on Pudsey minding duty all day.

Sunday: My old trick of visiting my mum over in Salthill but going across early so I can get a bike in. Headed off out towards Oughterard with the intention of cutting across over to Casla through Shannapheasteen. I knew early on my legs were dead and this was going to be a slog. The hills of Shannapheasteen were the death of me and I knew from meeting all the riders coming across the other way I was going into a headwind for the way home. I didn't notice much of a wind on the way out but coming back beside the sea it was desperate. Stopped a few times for some Granola bars but it was slow going all the way back. Had to ring Mrs C when I hit Spiddal that I was going to be dog late and lied and told her I had to fix a puncture. I had a Cappuccino while I was talking to her and this picked me up no end. She wasn't impressed as she was now stuck with the mother in law :rolleyes: Got home and straight out the door to get down to the coffee shop, I should have got something to eat as I think this shook me the following day as well. 88k at a slow slow pace

Monday: Should have gone to bed early last night as I was wrecked but I had Captain America on blu ray (hoping to catch the Avengers movie soon), it was useless too. I felt like sh1t all day and my optomistic thoughts of a 50k cycle and 2 hour run were long out the window. Went out at around 5pm for 2 hours but had to stop turn around and walk at 5k as the legs were gone, started to get cold so I needed to get going again. After a short jog I felt a bit better and was able to bring the pace back closer to 5 minute pace but only 10k ran

Tuesday: Was going to do a swim today but was still tired this morning so slept in till just before work. Should be able to get the swim in this evening instead.

I think I need a blow out at this stage so I am looking at a compromise at the family wedding I am trying to avoid. The wedding is in Westport on June 2nd and I see the Louisburgh Sprint and Olympic distances are on that day, depending on times I will see if I can do one of those before heading to Westport

Thursday AM: Got the session a bit arseways and misread a 12 x 54 Kick/Pull, Catch/FS session to be a 12 x 54 off 55 seconds instead. I never hold this set and today was no different. The second part was a 12 x 54 kick session and as per usual that took me ages to get finished so binned the session after that to get back to the laptop. My gym membership was up this week and earlier in the year I was contemplating moving to the lake when that happened as it is as near but that wont be happening - too cold!

Thursday Lunch was skipped, a temporary filling replacement by the dentist to see how that goes instead of extraction was all I got done. Its not going so well as I have just spotted half of the new filling has gone awol already :rolleyes:

Thursday Evening: Skipped out on the turbo, broke up the session by 20 minutes of 24 warm up, then 50 minutes of Sufferfests Fight club and then the final 20 minutes of 24 to warm down. While I thought 24 was good, I felt it was a bit drawn out towards the end. Didn't push it as hard as last week and the HR reflects that, average of 124 and max of 156, although it was probably far better than what I would normally do.

With thoughts returning to an impending triathlon debut, I had to decide whether I needed a new valve extender for the race wheels, after a lot of effort and gimmicky tricks i managed to get them up to over 110psi so just some spare tubes need to be purchased

Friday Morning: An endurance swim session which is my favorite type, I dont know why I suppose I just hate the lactic of all out swim sessions. 4 x 396 off 8.35 / 4 x 216 off 4.20 and 4 x 108 off 2.10. The 396's were mid to high 7.40's, 216s were in on around 4.05 and a slight pick up from me brought me in on 2 minutes for the 108s. Fairly comfortable at the finish

Friday Lunch: A tough run today the legs were tired, one hour Z2 run with 10 minutes Z4 at the end of it. By 10k I had dropped back to 5 minute average pace to hold the heat rate zone and then i huffed and puffed through the final 10 minutes in Z4 to bring me in at 4.57 pace for the session AHR = 156 Max = 173

Out for dinner tonight with Mrs C and finally she can see some benefits to all this heavy training recently with Catweazle more than willing to sacrifice some beer and wine to drive in and out. I have a long bike ride that I am not looking forward to doing after last weekends slog, so I certainly don't want to be doing it with a hangover

Monday AM: Just the usual splash on monday, a few drills and the flippers on for a few lengths. I got a text from the strong cyclist on his 1.40 1/2 marathon time in Ballina, I would imagine that is he sending me a message there Its a big improvement for him as he has trouble running with his groin so he must be having an injury free run this year. Hes targeting a marathon so if its Dublin I will have to take him on.

Texted him back commiserating that he couldn't swim as I am more than likely going to be up in his neck of the woods for the Louisburgh triathlon on the June bank holiday weekend. That text should throw the cat amongst the pigeons, I have been told he has been swim training since xmas although he has never said it to me himself, no response back so perhaps he is mulling over entering, he is ultra competitive so I know he is mad to take me on. Although he is a better cyclist I would be surprised if I didn't have too big a lead on him out of the water for him to catch me, particularly if its the sprint. he will be at the wedding on Friday so I will see whats the story then after we have a few pints down us.

Tuesday AM: A more fast paced swim session today, main set was 4 x 108 off 1.50 which I held for a change, 4 x 108 off 2.00 coming in around the 1.55 mark and then 4 x 108 off 2.30 descending which came in at 1.47 / 1.44 / 1.43 / 1.39. Swimming well again.

Tuesday Evening: Lunchtime was cancelled with Pudsey getting his passport photos. The photos reminded me of a police mugshot with him wearing a black and white striped jumper. Runplan was 1.15 Z2 with 3 x 6.00 Z4 with two minutes recovery after 10 minutes. Had to cut it back to the usual 1 hour route. Legs were heavy today but got it done, once the heart rate stabilized after the three Z4 efforts I was happy that I was back to running just under 5 minute pace for the Z2 pace. Average pace 4.47, AHR = 155

Wednesday AM: Arms were very heavy in the water today, I have been sporadically doing the plank exercise as the cycleshop man told me that a strong core would be the best chance of me staying down on the aero bars. So two minutes last night and I could feel it in the arms today, the main part of the set was 8 x 108 off 2.00 and my usual mind trick of just doing 4 and then persuading myself to keep going worked and got them done. They weren't too bad in the end of it all I was thinking as I was finishing my last rep. Deffo back to going well in the pool after a few bad weeks

Training could be poor for the rest of this week, dentist again for lunch, work trip to Dublin thursday and then the wedding friday. Mulranny wheres it at has a lovely blue flag beach so I will pack the wetsuit, it might help the hangover at the very least

pgibbo wrote: »

I know the weather hasn't been great but man you looked like someone running in the depths of winter last night. All you were missing was the golf hat!

Ha I was only thinking that myself as I was heading out - I know we had the big freeze last year etc etc but I still think the air temp seem to be colder than last year. I was definitely in the lake this time last year and it wasn't too bad at all.

So yes long running pants and two layers on top on all runs so far this year, usually after a few K I am regretting the 2nd layer. The cap is more to keep the headphones in the ears than anything else, need to get rid of the ones I am currently using they don't hold in the ears at all

Monday: Was still wrecked this morning so no early swim, lunchtime run was cancelled as well but with some brownie points earned I was able to head out for a slightly longer run in the evening. Found it hard going and definitely while the run speed isn't bad the endurance isn't there yet. I had to go out to 5.10/5.15 pace for the last few kms to hold the HR under 155. 15.5k at 5.04 pace. AHR = 146 Max = 154. Need to nail the long runs from now till Swinford.

Tuesday AM: I had plans to head straight into a set this morning but forgot the watch so back to my usual first swim of the week drills. 2650 in total

Tuesday Lunch: Hoped to go to the Avengers tonight but mate backed out, so I went for an easy spin on the turbo as potentially I might be able to sneak in a harder session tonight

Need to make a decision soon on the Louisburgh Triathlon next week, as per usual I seem to get gunshy for the first one out. I forgot we will have to take both cars to Mayo if I go do it so it will be a sober night for me at the wedding after - feck it with the mother in law there there wont be a huge amount consumed anyways. :rolleyes:

Friday Lunch: I was cooked for this 10k, started out at 4.55 pace for the first three but then went downhill rapidly I couldn't get the heart rate down at all. Even at +6 minute pace I was still in the 160's. Walked for a few minutes to get it down and then trotted home beaten!

Friday Evening: After mowing the lawn I was wrecked and was going to call it a night until I heard the mother in law was on the way over, so off I went like a bullet for that cancelled ow swim. Didnt have too much time and was cringing when i saw a gang of young lads up at the pier jumping in with just the shorts on. You always get the looks and comments when you walk up with the wet suit on. No backing out with those lads looking on so in I jumped and was delighted when it wasn't that bad at all.

Nice and easy out to the rock, while sighting wasn't as fluid as it could be I knew I was swimming straight as a dye. Turned around and decided to gun it back to the pier, loved this I had forgotten how easy it is to swim in the wetsuit, nice long strokes and big pulls under the water. Looked at the watch when I hit the pier, 9.08 for the approx 500m, I used to never break 10 minutes for this back when I first started. I hope to do well in the swim this year and its looking good for that

Saturday AM: I wasnt looking forward to this after bonking the afternoon before, but one look at the beautiful day we had and I started to look forward to it. A sneaky 200m while waiting for Mrs C and Pudsey to arrive for his first swim. A lot to work on but he started well with the head under the water and no crying, he was quiet nonchalent about it overall, like a big top and tail!

Saturday Lunch: The usual route, I was going to put the race wheels on but said I would wait for a few spins this week instead. Thought I was going to have company for a few minutes as I got chatting to lad on the way into Claregalway but i was veering off towards the usual route. First 30k was slow going, into a headwind and I was struggling to stay down on the bars, picked it up a small bit after Craughwell, got to Abbeyknockmoy and talked myself into doing 5 reps of the hill. These arent as steep as what the Windy Gap is in the Humbert but its about 1.5k long whereas the Gap is short and sharp. 88k done

Sunday AM: This turned into a bad days training, the plan was 2 hours in and around the prom as Mrs C was walking Pudsey. A quick call to the mother to tell her we would meet her at 11 at Blackrock went pear shaped when she realised that both of us were down on the prom and decided to head down to us early. I had to pull up running after 50 minutes when I see her walking up towards me. So only about 9k ran, got a quick dip in Blackrock, couldnt believe the ammount of wetsuit swimmers out and around. Didn't swim as well as yesterday, the swell puts me off my stroke a little bit and surprisingly I thought the sea was colder than the lake yesterday, swam for about ten minutes so about 500ms i guess

The plan is an easy week this week for the race on saturday which suits as evenings will be turf duty for most of the week but I am conscious that my run endurance is poor so I might try an early am run to make up for today - i cant stand morning running though

As per usual, I take a race week too casually, I will be fresh anyways as I have done f-all this week. Mrs C now loves race week as well as I have been much more visible around the house and not sneaking off doing training every time she turns her back. Turf is now turned and my back and hamstrings have been killing me ever since, of course the brother and mother in law are fine, old hands at turf at this stage so it is embarrassing that their supposedly fit son in law has been hobbling around all week.

Wednesday AM: An easy swim, arsing around really with a bit of sighting was about all I did. 1100m

Wednesday Lunch: A slow 8k run - hamstrings were killing me but gradually loosened out as I was moving along, so from a 6.30 pace I gradually was coming down to 5.07 pace towards the end 5.29 average AHR=128

Thursday Lunch: 5k in lashing rain which I enjoyed, hamstrings still tight but was able to start at 5.30 pace and was coming in just under the 5 minute pace towards the end. 5.16 average pace AHR = 132

Thursday Evening: Broke a strap on my Kayenne goggles but I had a backup pair in the bag so first time using them I needed to test them to make sure they were ok. No problems, lake was only a tiny bit choppy, I was hoping for more as Louisburgh might be a rough swim. Felt a slight pain in my ribcage where I thought the wet suit was chaffing me but it seemed to go away after a while.

Friday: Needed to go up to the office in Castlebar for a while so more than likely a complete day off today as no doubt the lawn will be waiting for me when I get home this evening. Hamstrings are much better today so hopefully they will be grand for tomorrow

I don't think Louisburgh tomorrow will be anyway quick, I got a shock when I saw some of the bike times recorded from last year, looks like a hilly course, even the swim times are slow. Tom O Dowd won it with 2.15 last year almost 15 minutes ahead of the next guy :eek: so being honest I will be doing well to break 2.50. No entry listed posted so lets see if any of the arch nemesi turns up

Dory Dory wrote: »

Enjoy your first race of the season. Can't wait to read your post-mortem!!!

A bank holiday over here so more than likely the usual drunken rambling race report

Abhainn wrote: »

I might play the violin for you. Thankfully they were bushes and not God forbid tree branches:D

They were high bushes and a lot of them so the arms were hanging off of me by the end of it with that heavy strimmer

pgibbo wrote: »

BTW, I'll take that 2 piece off you if you don't want it

I was thinking if hawking it on to someone that has a more deserving physique alright, will give it one more try closer to swinford. Back down to Salads for me again, was down to 78 but climbed up to 80 again after barbecue and beers weather

A long ramble of a race report

Arch Nemesis Watch

The Rabbit
The Man with the Van
The gym Bunny
Hillman

Mrs C: "Ok so we will see you at 3 in the reception as I was getting my good luck kiss from Mrs C and Pudsey."
Catweazle: "No I will be finished at 3, should be over to Westport not long after 4."

This didnt go down well at all and I made it worse with a slightly hesitant comment about as long as I dont get a puncture. So the "suggestion" was made to me that I should "consider" trying to change entry to the Sprint as it would "suit" our timescales much better (censored version)

On the way up to Louisburgh, I had mixed feelings about doing a sprint, I havent done any real speedwork and I was dreading the pain about to come my way. 20 minutes later with AC/DC pumping from the car, I was rearing to go. I knew the field would be weak and most of the better guys will be doing the Olympic, the target was set - at worst top ten but ideally a top 5 finish.

I finally got around to popping into Marrey Bikes on the way to get a C02 pump and some cartridges, The Pussywagon has no pump holder and I have been poxed lucky that I have beeen heading off on long rides all year without a pump. So CO2 purchased and as per usual Eamon throws in something with the purchase some type of salt sachets and a gel.

Major mistake of the day - running slightly late I decide I wont bother going to Tescos to buy the Tonic water with Quinnan to stop the cramps and will try this stuff instead. Got up to Louisburgh, even though I lived in Mayo for 10+ years I was only ever there once on the lash so I was enjoying the scenery and the beach where the race was on was magnificent. My first thoughts was that swim looks way long, my 2nd was that good luck to me seeing those crappy little marker bouys they were tiny.

Pulled up in the car park and was surprised that their was a bit of a wind that I hadnt noticed earlier and was heading down to the transition area very proudly with the bike in full view. Saw Mayoroadrunner who immediately nailed my already nervous misgivings about the deep section wheels with a comment wishing me luck with those wheels in this wind. Shag him I thought, his are almost as deep and I am twice the weight of him :rolleyes:

Managed to change to the sprint race easily and was delighted as at that stage I was prepared mentally for the pain, had a quick chat to Tom O Dowd about Ironman Lanzarote who loved it but mentioned his downfall was being too ambitious on the run and then packed up the bike. At this stage I met the gym bunny from my old gym in Mayo, I had drafted off her in the Humbert last year and was shocked coming out of the water when I realaized it was her as I didnt know she could swim, I then met "The man with the van" who runs deliveries beside our office, I knew he did adventure races but he was starting some Triathlon races this year - he was fascinated with the Pussywagon and grilled me with questions as he was thinking of going down that route himself. Finally I spotted "The Rabbit", she knows Mrs C and I hadnt raced against her since Tri 3 a few years back which she won I think. A super swimmer so that was my targets set out, I don't really race to time goals as such, I thinks it a bit pointless in Triathlons but I do target my fellow entrants. So the plan was I knew the Gyum bunny was swimming well as I was impressed with her time in a previous pool race earlier in the year, so beat her out of the water would ensure a good swim and then the bike and run would be based on trying to reel in the big lead that the rabbit would have over me from the swim. I really set my marker down by going over and introducing myself to "The Rabbit" just before the swim start - a bonus being she is a good looking girl to boot.

So off we went to the start, I was delighted to hear it was a waist deep start as I hadnt managed to dip the feet beforehand and I didnt like the beach start that the Galway Cope race does. I lined myself just above the midpackers and then decided to hell with this swimming is usually my best position I am going out front with the fish - so I lined up just behind the rabbit and Stephen Donnelly the eventual winner. Off we went and I was swimming well, not much chop which suits me and clear water ahead, I picked it up a little and got a decent draft for a while, I hadnt a clue where we were going, the blue markers for the Olympic were slighlty bigger and I knew the Yellow ones were to the left of them but I tended to just follow the people. I could see ahead and hoped they knew where they were going. I got a guy in front of me who was very quick but stopped to breaststoke every 30 seconds or so (probably trying to sight) which got frustrating so I left him as it was a bit balls out to catch him and then bang into his feet every minute or so.

Turned around the second marker and now heading for home - this felt like I was swimming for ages but I was swimming well, I didnt miss one stroke right through the course and there was a bit of a pick up from me on the way in. Eventually hit shallow waters and in a foolish homage to ITU San Diego I tried a few diving jumps to gain time - this caused a ripper of a cramp in my right calve and I was hobbling into the water, not the first time this has happened got this in Kilkee last year as well so its something I need to look at. I got a shock then, it was a great swim comment from the guy from the guy running up the beach beside me, who I realised was the AR racer "The man with the van", now this set off alarm bells, what was he doing here beside me, did I just have a terrible swim, was I too casual, I didnt think he would be would be with me out of the water? My fears eased a little when I got into transition, "The Gym Bunnys" bike was racked still beside mine and there was hardly anyone around, the course must have been long. My immediate reaction to this was good, that will suit my strengths but then I thought my chase to the Rabbit was going to be a lot longer than I expected

The next cramp came inevitably when I tried to get my wetsuit off and I lost a few seconds here trying to stretch it, no improvement so I said to hell and hopefully it wont effect the bike. The bike course wasnt bad I was expecting worse roads but I have ridden poorer, rolling but it was uneventful enough, my first reaction when I got to the turn around was that I was out of the water in the front ranks and I had yet to be passed out while I passed a few, I was now in 8th position, the first two were miles ahead and then "The Rabbit", a couple more from Liquid Motion and a few more heads. Coming behind me I saw two guys on TT bikes that were motoring so I knew I would be seeing them at some stage. I flew the out section, there was a tailwind down on the bars and thats when I am at my best, coming back was the headwind and the drags were killing me. AHR was high 150's - low 160's all the way.

Got passed by the two TT bikes, the first guy blew me away but the second guy I was starting to hold, coming into the final strectch I started to push as he was coming back, I stood to hit put the power down taking a sharp bend just coming near transition and I got reefed with cramps on both legs. I was in bother now and couldnt shake them, tried a few streches and just 100m before transition I got repassed by two I went by on the outward stretch.

On my way in I notice "The Rabbit" was out of transition already, I thought I would have been closer by this stage and "the Man with the Van" was rolling out as well, I had forgotten about him, he must have killed me on the bike. I tried to get on the right Zoot without bending down but had to give in and use the hands and was rewarded with a massive cramp again.

Finally got going and I was fuming, my minimum top 10 was now in trouble, what was I thinking of not taking the tonic water for the cramps. I dont wear the Garmin for the sprint races and it might have saved me here, the start of the 5k is a long straight and I shot out after them at a pace I couldnt hold.

Went by the first guy straight away so I was back in 10th place and was gradually wheeling in the two ahead of me. I turned the corner and a big hill was their to welcome me, I absolutely blew a gasket here, normally I like hills but with the mild winter I havent gone up knockma once this year, 10th place repassed me here and while I was still gaining on the other two I finally saw "The rabbit" in the distance. I was trying to hold him but he was killing me on the hill but as soon as we got up it I started to gain ground and then repassed him again, he couldnt seem to run downhill at all. This run course was a complete bollox, up and down hills all the way and I was trading places with "The Hillman" all the way, nice guy we were encouraging each other as we could see we were reeling in 7th, 8th and 9th.

Passed 9th place, this was "The man with the van" I was relieved to get by him as I didnt want him beating me, went into 8th shortly after. A long downhill to the drinks station and halfway which gave me a good lead over "The Hillman" and I had "The rabbit" in my sights now. I lingered a little just before I overtook (nice view), I think she subconsciously may have relaxed a little at this stage as she must have realised she was a country mile ahead of the next girl and I went by.

At this stage I think I eased off mentally a little, only 2k to go and 5th was out of reach. After another minute or two I heard someone come alongside moving well and I let him have a few metres, there was a guy flying towards the turnaround and I had assumed it was him, I was surprised to see it was the Hillman and I tried to respond, AHR is in the high 170's now and the demons have come calling. I kept him to a respectable distance and he shouted to me come on hes broken, I hadn't realized it but we were coming up hard on 5th place. The last k was all about me trying to convince myself to have a go at him, I left it too late, I eventually coaxed an effort out of myself and started to come up on his inside but he responded well and that was the end of me, 5th just got in ahead of us.

So 7th place, as per usual I am never happy, 5th was just a second or two ahead, if I avoided the cramps I would have had them but no doubt they would have had some sob stories as well, you will never have the perfect race.

So after congratulating the Hillman he mentioned he is doing Kilkee next so there's target number 1, and looking at the entry list for "The humbert" I see "The man with the Van" signed up as soon as he got home that night and I will be surprised if he doesn't have a big fat TT bike with him on the day as he is well able to push the pedals

Swim I was happy with until I saw my swim ranking compared to my other rankings 15th out of 79 and 17.12, I am not sure about whether it was a distance or swim error or more probably a combination of both, allegedly the lead swimmers all went out wrong and went towards a canoeist wearing a yellow high viz was I was following them, fastest swim was 14.10 from a guy who swam 9.16 750m pool triathlon, and "The rabbit" was over 15 minutes so being only two minutes behind her I will take. I am still a little bit one paced in a way I always seem to have plenty in the tank coming out of the water

Bike was a pleasant surprise 11th overall and not my worst split - it as always needs improvement but I think its better then last year, sub 2.50 in My Humbert hopes will be a big ask though based on this. I did 34.27 for the bike, it wasn't 20k they mentioned at the briefing either 18.7 or 18.9 I think

Run wasn't great in my opinion, there was blue smoke coming out my arse on those hills - some trips to Knockma will be needed before Kilkee this year. I am convinced I should be breaking 21 minutes on the runs these days. So just looking at results now and 21.30 and I then see my run was 5th fastest overall and my best split - it must have been a hard course for everyone

No chip timed transition times so I now realise the 17.12 and 34.27 is including transitions as well, I should have worn the garmin!

As regards the race I would do it again, nice tough course, my only gripe was the marker bouys. Organisers should use common sense, most of Swinfords Tri club was competing why couldnt they have been asked to bring their oversized bouys with them for the day

Sunday: Nothing

Monday: Monday was a planned long run but a text from gibbo for a cycle on a nice morning was too much to resist. So 73k with much of it at a nice leisurely pace with plenty of gossiping and then a short section of bulging eyes, screaming legs and looking daggers at Gibbos backside for the obligatory steady section (his steady is my balls out). Clung onto his wheel for as long as I could but let a car get in my way at the lights at Threadneedle and that was that - he was gone! Enjoyable spin all the same

Tuesday: Mrs C pulled rank in the morning and headed off to the gym, I didnt mind, I was wrecked after some late night tv and was considering dropping the session anyways but I knew this would give me the green light to go in the evening instead so it worked out well for me.

Lunchtime I went for a Z2 10k run, wasnt looking forward to this as it started to rain heavily, the earphones were driving me nuts as they kept falling out and was going to cut it back, decided after 5k I was running well - low 4.40 pace so decided to stay at it. I have pressed something in my polar that was giving me a different display so was clueless to heart rate but it felt comfortably hard. I picked it up to put myself into Z3 for the last 2k and finished it overall in 4.37 pace. Felt very strong AHR = 155

Evening Swim: A tough session tomorrow so 2k worth of drills

Wednesday AM: One of my worst swims in a long time, felt my arms were very tired straight away and struggled. Main set was 2 x 396 off 7.45 and 6 x 216 off 4. Got through the 396's in about 7.30 pace but I knew I was going to struggle on the 216's. Held the first two and then started to drift out, took a long break after the 4th rep and decided not to bin it but just get through it and struggled in just on time for the last two.

Cant decide did the evening swim the night before or the plank I did before bed effect it - ah it was probably just a bad day :rolleyes:

Wednesday Lunch: Short brick session - I am getting better with the time management, race wheels off till Kilkee and I had set the bike up on the turbo the night before. With dinner not being till after the training session I donned the K-Swiss Tri suit again and was a little bit happier with it - with some careful belly sucking in and no food for 2 days beforehand I may well get away with it, weight is back down to 78 kilos - would love to be 75 for Humbert but I could live with 78 for the day which would be 2kgs better than last year - no doubt I will put on weight with the taper like I always do. 40 Minutes on the turbo, I did the warm up and first TT set on Hell hath no fury and then off I went on the run. No Garmin but just stuck the heart rate at around the 150 mark.

Thursday Lunch: An awful day weatherwise, another 30 minutes on the turbo at lunch as I would have the time for the 1.30 session later that evening, 5 minutes off 5 on. That evening I had hoped to try the Hell hath no fury video, but didn't have the time to do it fully so Fight Club instead for an hour. Gave it an honest effort particularly the last 2 sets, AHR = 128 max = 165

Friday Am: After Wednesdays poor swim I wasn't looking forward to this one either, struggled through the first 5 x 108 set off 2.00 but the rest were a little better. Not happy with the swimming again but happy with bike and run, it always seems to be two out of three for me seem to be going well. Total 3k

Two of the lads from the office heading to Poland - so looks like I will be commuting for the next two weeks. I suppose I have had it easy for a good while, some late night training sessions on the cards

Saturday AM: With Fathers Day, the mothers and the sisters birthday all on this weekend and with all three in the parents house tomorrow I decided on doing the bike today. Dark clouds and rain looked ominous and I contemplated the turbo for a few minutes but headed out eventually. Planned on doung the usual route of Claregalway - Oranmore - Craughwell - Athenry - Monivea - Abbeyknockmoy - Turloughmore - Lackagh - Claregalway (names that just roll off the tongue ).

Coming into Claregalway after 5kish with a crosswind I noticed I was at 31kph, feck it I will gun it to Craughwell I thought. With what I thought was no real headwind but a crosswind for most of the way I hit the just under 30kms of Craughwell at 35kph. Down on the bars the whole way, feeling good and I was delighted with the speed. Turned for Athenry and back into the hell on earth of a stiff headwind where very shortly I proceeded to buckle badly even though I had eased off.

Struggled through to Abbeyknockmoy where I was just on 30kph average for 55kms. Struggled up and down the hill 3 times and then headed for home. 83k at 28kph

AHR for the first hour or so averaged out at 137 - after a comfy start to Claregalway I was in the mid to high 140's for the rest of it. This might be an achievable average for an Olympic distance race but I don't think its sustainable for me for a 1/2 Ironman

Sunday AM: A cracker of a day and fair play to Mrs C she pulled out a new pair of shades for me as a 1st Fathers day present. I had complained about flies getting into my eyes a few times on the bike so she must actually listen to me instead of switching off like I suspect when I ramble on about Triathlon.

We have a nice little set up where she brings my clothes down to the pool and I meet up with her and pudsey for a swim. The run was supposed to be 2.15 hours but leaving it a little late and with her beeping the horn going past me outsie the gym I stopped at 21k. Happy enough, endurance is my problem, was trotting along merrily until about 18k and then I could feel the legs and arse tightening up a little. Average Pace 5.08 AHR = 147

Monday Lunch: Up in Castlebar and I stuck the Pussywagon in the back of the car for a refresher of the Windy Gap (the main hill for the Humbert Challenge). The road bike has a granny ring which is guaranteed to be on whenever I have tried to go up this hill. With no granny ring on the TT bike and presumably it being a little heavier I have been worried how I will get along on this hill. Its not long but it has some killer gradients in the middle of it.

I got up it - twice :cool:

Found out two things

• I am not able to go up it sitting down like I could on the road bike
• I am able to stay up on the saddle far longer than I thought I could

Its a bit of a drive from the office and with chatting to a fellow cyclist that was flying up and down it, twice was all I had time for but it has set my mind at ease that I can at least get up the blasted thing

pgibbo wrote: »

Good news on the Windy Gap. No stopping you now!

We had a BBQ yesterday and visitors so an evening swim was out. Might try some evening this week if it suits?

I should be able to go over any night except Wednesday at the moment, set down for Pudsy is 7.15/7.30. Dinner usually finished not long after 8. I don't mind going after that as I assume it will only be a splash about or after 5.30 if you want to go a bit harder

Thursday AM: 2200m in the pool, mostly pull bouy 5 x 216 off 5.00 and then 6 x 108 off 2.00 free style at the end. The sole of my foot seems to be hurting me the last day or two so with the bad weather it didnt take much for me to give it a miss. Another 500m OW with Pgibbo that evening - water wasn't bad and stroke felt strong. Going to do nothing friday.

Hell of the west preview:

I had hoped with better weather that I could make serious inroads in my time from last year but it looks like it is more of the same when it comes to the weather this year. From a brief perusal of the entry list I see it is stacked with arch nemesis's (its a great race for the Galway clubs with big entries from all of them).

So with the field being probably the strongest of the year and over 600 entrants the goals are

Swim: This ranking was highest from last year and besides leaking goggles it could not have gone any better for me. Got behind two lads coming back into land and I have never felt faster in the water at any stage during that last bit. Its pointless giving a time estimate depending on conditions but last year with a serious amount of people missing the start due to traffic I will take my ranking of 174/612 again.

Bike: The bike broke me last year, I got a bit excited coming out with a tailwind and caned it and had nothing left coming back against the headwind. Its a brute of a bike course. Progress here will be confirmed by hopefully not the humiliation this year of being passed by the two auld lads in the club that start 10 minutes behind me in wave two. They are down for Challenge Barcelona and they are going well so they will kill me on the bike again but hopefully not by as much. I cycled a 1.31.31 last year for 370/612 so with better course management lets get closer to 1.25 and an under 300 ranking.

Run: 47.30 - I was delighted with this run last year as the first 5k is an uphill killer. Thinking about it though I had mentally and physically capitulated on the bike so the run was perhaps helped by the easy last 10k or so on the bike. If I could get in under 47 minutes after an honest bike split I will be happy.

So 2.49.59 last year (I like that time as I got 3.49.59 in DCM last year ), lets see if I can get that under 2.45 this year!

Jesus that was terrible - the first time I have come away from a triathlon being very disappointed with my time. 6 minutes slower than last year. Thinking about it on the drive home I probably got what I deserved. Kilkee is not a race to come into not prepared and I had a bit of a half assed mindset about this race. Started with being late for registration, they were still in there and they signed me up but no goody bag for me as they had ran out. Do they not count how many people had entered? Terrible year to miss out on it as it was a great bag by all accounts, would have loved the sunglasses. Rushed around like a headless chicken playing catch up with time after that. Put on my wetsuit and had forgotten the heart rate monitor and hadn't time to put it back in. No time to spot a few targets

Swim: The swim was uneventful enough, it felt much harder than last year and I got smacked about a good bit going out to the first marker. That first marker seemed to take forever to get to. I was poor with my sighting and had to correct myself a good few times throughout the swim, kept veering right.

Got out of the water and was rewarded with my usual cramp in the right hamstring this time, probably the start of a bad day as I was fuming hobbling up between the line of spectators for the 2nd year in a row while loads of people run by me. I like to finish as high as I can in the swim and I must have lost 20+ places, I really need to do something about the cramps.

I was happier when I saw the results - while my time was slower this year at 32.03 it was good enough for 20 places higher in swim ranking than last year. So 154 out of 565

Bike: Straight away I knew I wasn't going to make last years mistake of going out too fast, while I felt fine I felt the legs were weak and I was struggling to push a big gear. It was a crosswind for more or less the whole race and I was slightly over 30+ till towards the bigger drags at the end where I drifted out a bit. I hated the bike, I had not packed a gillet and after the first downpour I was frozen, after the second downpour I was being passed on all sides and I was fighting hard with the demons telling me to drop out after the bike. The toes and fingers were frozen and I was having trouble changing gears

I had left my race number in the bag and a race Marshall in a van pulled up beside me towards the end who gave me a grilling over it being missing, a glimmer of hope came in my eyes and I offered my resignation with immediate effect over this error but alas she laughed out loud and told me to stop moaning and get going. I got in on 1.29.08, while it was a nightmare bike ride it was still a few minutes faster than last year I suppose and was slightly better on the rankings again 345/565 whereas last year I was 370

RUN: I had eventually talked myself into doing the run by saying I would take it handy which I did. The two auld lads from the club went by me here early in the run - again this wasn't too bad, last year they went by me on the bike so an improvement. This is where I really started to quit, one of these is a similar pace runner to me and I just didn't bother trying to hold him. Just took my own pace up the hills with loads going by me. Coming close to the turn around I realised I was catching up to another club mate who would have been a nice scalp for me. He picked it up when he saw me coming and again I just didn't bother trying.

Worse was to come when my oldest arch nemesis goes by me The School Friend - this shocked me. While he is a better cyclist I have always been too strong for him on the run. I was talking to him beforehand hes doing Ironman Wales this year and said he was going very well. Fair play to him, I like the way he came out and said he was going good, usually I hear a litany of excuses too why someone isn't going well when they are flying so nice to hear a bit of honesty for a change. I didn't even bother trying to keep up with him, the legs were tired and I had just no motivation. I will have it all to do in the Humbert now with him but I will look forward to that.

So came in on 51.23 which may well be my worst run 10k run ever, I had predicted sub 47 today but had even thought I was sandbagging at that and the goal was sub 45. Total time was 2.55.51 which is 6 minutes down on last year

Texted my time to Mrs C on the way home and fair play she had realised it was slower than last year, a bottle of Chateneuf de pape, Ben and Jerrys and Oreo cookies waiting for me when I got home (although I still had to cook). I had a nice few glasses and stuffed my face. I have been almost monastic with my avoidance for the last month or so with beer and crap food, down to 77kgs so a bit of a pig out hopefully did me good.

Mrs C and Pudsey off to Portugal on Tuesday for the week so back on the saddle for a monster week hopefully although I have just noticed one link on my chainset is broken

Does that mean new chain?