Eddie Rockets!

shotgunmcos · 16-02-2012 2:27pm

Bambaata wrote: »

Breakfast (08:30)
My fav breakfast going - 2 scrambled eggs with chives made with small amount of cream and butter rather than milk put onto a halfed criossant which i dry fry both sides "buttered" using Mascarpone cheese with smoked salmon on top of this. Remains of the valentines brekkie (well ive 1 croissant left!).

Snap! Me too, Gordon Ramsey delicious! Had it that style for the first time on Christmas morning and haven't looked back. I always have both cream and smoked salmon in the fridge since..

Warm the last croissant and fill it with nutella....

Dory Dory · 16-02-2012 4:00pm

Bambaata wrote: »

Thursday 16th February
Food
Breakfast (08:30)
My fav breakfast going - 2 scrambled eggs with chives made with small amount of cream and butter rather than milk put onto a halfed criossant which i dry fry both sides "buttered" using Mascarpone cheese with smoked salmon on top of this. Remains of the valentines brekkie (well ive 1 croissant left!).

shotgunmcos wrote: »

Snap! Me too, Gordon Ramsey delicious! Had it that style for the first time on Christmas morning and haven't looked back. I always have both cream and smoked salmon in the fridge since..

Warm the last croissant and fill it with nutella....

Double snap! Me too. Maybe the three of us could meet for breakfast....

Bambaata · 17-02-2012 10:42am

Thursday 16th February
Bike
Some good old big gear work, havent done this type of a session in a while. Plan was for 5 x 6mins BG, 1 easy with the BG efforts in steady HR zone and cadence around 55. Slapped the turbo onto slope +9 and into the 53/12 gear and off i went. I found HR was a little low but i didnt want to bring the cadence up too much. I was reaching the old steady zone but just about. LAst year that was reading towards mod! Power was generally holding around 290-310 and it all felt quite comfortable. Onto season 2 of the wire now. Loads to go! Enjoyed the session, flew by. The 5 splits for the BG were:
Time Distance Avg Speed Avg HR Max HR Avg Cadence Avg Power
06:00.0 3.06 30.6 132 140 55 313
06:00.0 3.07 30.7 137 144 55 304
06:00.0 3.02 30.2 137 141 53 295
06:00.0 3.04 30.4 140 143 54 295
06:00.0 3.05 30.5 138 144 54 298

Time: 01:00:00, Ave Power 267W, Ave HR 129, Ave Cadance 73, Distance 31.4km, Ave speed 31.4km/h

Bambaata · 20-02-2012 11:55pm

Friday 17th February
Lunchtime Run
Easy run with some 20s fast and 30s easy reps to wake up the legs. GPS didnt seem to lock too well at the start and HRM was going bananas. So annoying when that happens and it seems t be a lot lately despite new battery and jelly on the strap! I stopped trying to sort it and just went to RPE. Everything felt easy apart from the fast bits of course. Legs felt decent. Did the fast bits into a strong headwind which made them slightly tougher but pushed them out as far as i could.
Time: 00:43:51, Ave Pace: 04:15/km, Ave HR 146 but includes a lot of spiking, Distance: 10.32km

Evening Swim
Again later than id have liked at work and i had just about enough time t get this in before heading back toa work related dinner. I was feeling tired enough and wasnt expecting to be in great shape for the swim. I had some drills to start (fs, r'n'r, fist) and then 5x200 alt sw/p - sw easy, p steady, 4x50 fast on 75. Legs were getting a bit crampy late into the session. I was really trying to balance well in the r'n'r. Didnt always work as hips would drop and at times trying to keep them up had me dipping my head down. Still a lot of work to get the balance right. Easy 200s were 03:16, 03:12 (had to swim mod for 15m to pass someone) and 03:24 (took this even easier than the others). P's were 03:25, 03:29. I felt strong enough somehow despite being wrecked for the fast 50s and they came in on 39, 39, 37, 34. I couldnt believe the 34! Fastest ive ever done for 50m. I really gave it everything. I seem to have better form when pushing hard than i do when swimming easy. Earlier in the session my right arm was coming under me slightly but when i swim harder it seems far better, i also seem to keep on top of the water better.
Time:00:54:00, Distance: 2600m

Bambaata · 20-02-2012 11:58pm

Saturday 18th February
Easy Bike
Plan was for 2hrs easy but i got pressed for time so just managed 01:35. I felt really really good. Felt like i wasnt pedaling at all at times! Had a small few little efforts but kept things 99% easy, no efforts went longer than a few seconds. Barely even sweated! Felt great. Nice to have the PM for into the wind, i forget about speed now and just ride and dont let low speed get to me like it use to. Good spin.
Time: 01:35:18, Ave Power 233W, Ave HR 122, Ave Cadance 87, Distance 49.81km, Ave speed 31.4km/h

Bambaata · 21-02-2012 12:01am

Sunday 19th February
Easy Run
The end of recovery week saw just an hour easy on the cards. I had brekkie only a few mins before heading out and had eaten too much too. This wasnt helping me. I felt a little labored. HRM was spiking again a little at the start. Lovely day out, wasn't running great but still enjoyed it.
Time: 01:00:39, Ave Pace: 04:14/km, Ave HR 139, Distance: 14.3km

Bambaata · 21-02-2012 12:07am

Monday 20th February
Swim
Off work today so was lovely and relaxed for this one. Felt really good. Opening 200sw easy came in on 03:14 and it was really easy. 50s des 1-4 came in very comfortably on 46, 43, 41, 39. I then had 8x100 alt sw/p mod hard on 1:45 and before the session i was a little concerned on getting any kind of recovery after the pulls but i was feeling great and they came in a lot quicker than expected! The 100sw's were 01:23, 01:25, 01:25, 01:25. 100 p's were 01:30, 01:32, 01:32, 01:32 so very happy with that. 50s fast at the end still held good enough on 38, 37, 37, 37.
Time:00:44:31, Distance: 2200m

Easy Run
Headed out into the park for an easy 30mins. I felt good enough. The HRM was spiking (again!) so i just went to RPE. HR did rise at times but everything felt easy. Felt better and better as i went on. It was cold starting but i warmed up soon enough.
Time: 00:30:21, Ave Pace: 04:01/km, Ave HR 142 (guess - spiking ruined the ave but it was towards the top end of easy and did drift to steady at times i think), Distance: 7.56km

Bambaata · 21-02-2012 4:56pm

Tuesday 21st February
Core/Rolling
I’m going a set given to me by one of the guys here at work with a view to doing 3-4 weeks of a set plan and changing it up. He's well versed as he has qualifications in the area so that has given me the extra bit of motivation to get core work done! Im dreadful for keeping up the core work. Today’s session was only 15mins but 15 good mins. All exercises are either plank, pushup or variations if the two combined and in all there are only 6 exercises and i did 2 reps of them today. I started this last Thursday and only did 1 rep then and i was sore until Saturday after it!

I got myself "The Stick" yesterday and i have to say its deadly. I had up until this just the cheap piece of foam but it has lost its strength now. I gave the legs a good rolling out with the new toy last night and my legs feel great for it today. Did a little bit more there at lunch too after the core work. The stick is great as it’s easy to bring around. It’s also great for using while just watching the TV so I can see myself looking after the poor legs much more now.

Time: 00:15:00

Bambaata · 21-02-2012 9:09pm

330 - 340W Bike
Tonight i had 3 x 10mins in the 330-340W range with 2 mins between each easy. For the 1st rep i just focused on tipping along just over 330 to make sure the next 2 went ok. The 2nd rep was probably the hardest mentally but it went ok and i brought it up a little, the 3rd one was probably my favourite of the 3. I feel im most powerful when cadence is just below 90 so i tried to stay around there. The reps went as follows:
Rep Power Ave HR Ave Cadence Ave
1) 332W 145HR 92
2) 336W 151HR 88
3) 336W 152HR 88

HR was steadily rising but not too far and i felt in control all the way.
Time: 01:01:00, Ave Power 280W, Ave HR 135, Ave Cadance 90, Distance 36.83km, Ave speed 36.2km/h

Bambaata · 26-02-2012 8:21pm

Wednesday 22nd Feb
Lunhtime Run
Was off work Thursday and Friday so i was under pressure to get things sorted before finishing up Wednesday. It meant my lunchtime was tight so i could only managed just over 30mins of the planned 45. Did some fast 20s easy 30s sprints and all were into a horrible head wind. Went pok but it was hard to even go sub 03:30/km pace on those.

Swim
Missed, 2 hrs later in work than i anticipated. After a mountain of pancakes Tuesday and latre enough to bed i just couldnt rise early. Had hoped id still squeeze in the swim before college but it asnt to be. Was even late for college

Thursday 23rd February
Hilly Bike
Headed for the mounatins for this one and was riding all climbs seated pushing a large enough power. Headed Enniskerry up the hill beside Djouce Woods and onto Sally Gap and Laragh. That short sharp climb at Djouce Woods is a seriously good little leg buster! I find it far harder than any of the Sally Gap area. Pushed most of the climbs just over 300Ws and up to low 400s at times and it all felt fine which was good. Crazy wind out too which had me descending slower than climbing at times. I remember looking at the speedo and seeing 12/13km/hr when pushing at one stage and i was on level ground for that! The wind made the descent from Sally Gap to Laragh a bit iffy as the winds gusted up the hills. Love that descent though as you can use both sides of the road as you can spot an oncoming car a long way off. Stopped in Laragh for a coffee at which time my garmin battery died so i only have HR and power for the first 2hrs or so. Just used the main road back with a short detour back to UCD via Enniskerry. Nice spin.
Time: 03:31:53, Ave Power 252W (First 2hrs), Ave HR 129 (First 2hrs), Ave Cadance 79 (First 2hrs), Distance 100.33km, Elevation Gain 965m (first 2hrs)

Bambaata · 27-02-2012 10:36pm

Friday 24th February
Swim
I was supposed to meet up with Jackyback for a swim as i was down home but my battery died on my phone through the night so alarm never went off. I wke at 7:15 so was far too late. Headed for Navan instead and prayed the lane was ok. Happy to find two lanes, a fast and a slow. Two guys in the fast lane so i hopped into the "slow" lane. Nice pool actually as the sides are slightly lower than the water surface for a few inches which ,makes the wall lane usable. After some 50m des 1-4 on 60 (which came in on 47, 46, 42, 41) the plan called for one of my fav sets - 400sw, 4 x 100 band and buoy going down to 100sw, 100 B+B. Most B+B efforts were 01:40 - 01:45 and felt ok. Had to swap lanes then as a breast stroker joined as one of the other guys cleared from the "fast" lane. Soon enough though i was joined by two swimmers who werent up to much so fast 50m's on 50s got slightly disturbed. They were 39, next was ruined, 37, 39. On 50s is a hell of a lot harder then 60s! Ok swim and sorry JB for not appearing, again

I was looking forward to some company!
Time: 01:02:33, Distance: 3250m

Run
Some speedwork then in the afternoon. Down home is very hilly! There isnt much flat ground so i ran for 15mins as part of the warmup to get some! I then had 5 x 800m on 02:45 with 02:15 recoveries. I worked out target pace and used it to gauge speed. This is my 5k pace from the race a while back and it felt good. I ran up and down the one piece of flatish ground around which probably had the locals wondering what was going on! The reps came out as follows:

Time Distance Elevation Gain Elevation Loss Avg Pace Avg HR Max HR
02:46.5 0.8 3 4 03:28 147 158
02:49.4 0.8 13 1 03:32 150 158
02:45.8 0.8 2 2 03:27 152 166
02:50.8 0.8 12 1 03:33 151 160
02:44.4 0.8 0 4 03:26 151 158

Was happy enough with it.
Time: 00:53:57, Ave Pace: 04:04/km, Ave HR 140, Distance: 13.27km

Bambaata · 27-02-2012 10:44pm

Saturday 25th February
Plan was for 2 hours easy and 10min run easy off. I ruined that by having far too many drinks Friday night at Tommy Tiernan in Cootehill. I made a right arse of Saturday! Wasnt home til late enough either and no turo home with me made sure i missed it all! Not so good! No more nights out on the beer til after Mallorca now! I'll still head out as regularly as ever (once a month! if even) but just wont drink like that! Great gig though

Sunday 26th February
Run
So to get on with it again i had a 01:20 run with first hour being easy and last 20 in steady walking for 30s every 19:30. Was still down home which made for a hilly route. There aren't too many steep sections but plenty of long drags. Felt better than i expected and was surprised to go well enough. I never had to force anything. The 20mins steady at the end felt fine, easy infact. Had no problem with HR touching 150, 3rd 20 easy was very hilly as was a lot of the steady 20. A poor squirrl met its doom when i hopped into the ditch to avoid a car which saw him leap in the opposite direction! Wasnt a nice sight literally 1m in front of me!

Time: 01:21:24, Ave Pace: 04:16/km, Ave HR 141 (spiking again a little at the start), Distance: 19.07km

Bambaata · 27-02-2012 11:21pm

Monday 27th February
Swim
Finally i dragged my lazy ass out of bed for an early one! Plenty of drills to start with front sculls, mid sculls, fists and rock n' rolls and then 3 x 400m pull mod hard. The 400 pulls were 06:44, 06:52 and 07:01. Felt at times as though my hips were sinking but im not sure they actually were as my lower back still felt on top of the water. Think it was to do with putting downward pressure in the stroke.
Time: 1:02:08, Distance: 2900m

Run
Had hoped to get out at lunch for a short easy one but was too busy, had 10mins to scoff a sambo so had to switch the run to the evening. Was still hoping to make light but alas i didnt. Still though the park is deadly to run in. Kept it easy, HRM was spiking again but i know i did have one or two lapses which i did push it to low/mid steady. Pulled it back within a few seconds though. Legs were slightly tired and achey but not too bad. Still ran okish. Need new runners though! Bad enough wear on my current waveriders. I only copped it last week when cleaning them. They're dust! I havent felt any troubling niggles but i dont think they'd be long coming. Right runner is onto the white beneath the black sole in one spot!

Quick Review:
Mallorca is only 11 weeks away now. It wont be long coming. All the work to date has been about getting to this final few phases in decent shape where the work really starts. I think im there.
Swimming: While its frustrating at times, is still ok. I know there is massive room for improvement though but that will be slow coming.

Cycling: Im loving the power meter. Lst year i was basing training off HR and at times i really found ti hard to even stay in the "easy zone". It really frustrated me at times and id guess i was actually pushing far greater power than HR was telling me. Ive noticed this time around HR doesnt come around to the "zones" straight away and can take a good while to replicate those zones despite power being consistent. Im happy with the current FTP (322) and know i can puish on a lot from here as im really only traning in the new power zones a matter of weeks. Sub 02:28:00 in Mallorca would score me a top 50 (includes the pro's!) but should be doable. I'll be dialing in a power to ride at over the coming weeks and hopefully its enough. Right now id guess id be ok to go 250/55W for the duration but i hope to build on that.

Run: I think this is going well enough too. Theres some speed there without doing too much speed work yet and thats what this final few phases will start working on. I am still on the heavey side but ill not stress on that. I know with a taper i should be running sub 4min/km but ill need to be doing that to run as planned for the sub 01:24.

Over the coming weeks i need to get a few things in order:
Nutrition: I'll be using last years plans with possibly only minor changes. I like the berry isogels and find the citrus ones just bearable. Ill also continue usng the High5 2:1 drink. Ill start using all long bikes now as testing grounds on the frequency, concentration and combination. Ive a heap of all which should see me through all of this. The DCM expo is great for cheap gels! I picked up 2 boxes of berry and 2 boxes of citrus for €15 each! Score!

Gear: I'll still be in the skins two piece suit. Its really comfy! I need new trainers for the race. Im not all that comfortable in the Mizuno Elixirs i have used. I find one of my toes gets sore for some strange reason despite it not touching the top so ill be out to B2R to Amphibian King hopefully this week. I also need a new saddle, well i need a new bike as my P2C is to small but i cant afford that yet. So for now a saddle is priority. Ive been onto B2R lads and they have me down as next on their one of their trial Adamo saddle. I'll pop a review up here when i get some time on it. Looking forward to that. If that doesnt go well i hope to trial the fizik arione tri saddle.

Fazz · 27-02-2012 11:51pm

Sounds like all is in order there! Good work all round.

You'll be doing Mallorca as Valentia is on so.

Any races up to then planned?

Agreed on power, I am in the market myself!

I can highly recommend the Fizik Arione Tri 2 saddle.
Very comfortable I'm very happy with it got it just before Xmas.

Bambaata · 27-02-2012 11:56pm

Sportsman duathlon is up next, missed Naas cos of work! Really looking forward to it. Ive heard good things on the Airone Tri 2 alright. When speaking with the guy at B2R he mentioned he was going to try get a trial one of them too. Fingers crossed he has as id also love to try it out. Saddles are a very personal thing so id love to compare the two before settling.

snack_ie · 28-02-2012 8:08am

Solid training Eddie - I was just thinking that last time I saw you fell off your bike at DCT right in front of me! :-0

I can relate to the drinking - trying to stay high & dry myself till Lanzarote (although fat chance of that). Just got to think about the bigger picture I guess!

Bambaata · 28-02-2012 10:54am

Yeah that was a race to forget. I got very lucky there!

I wont be staying completely dry but just no more nights on the lash! They do serious damage.

tunney · 28-02-2012 11:05am

Bambaata wrote: »

Swimming: While its frustrating at times, is still ok. I know there is massive room for improvement though but that will be slow coming.

A lurker on your blog, great read.

Has your swimming not gone to around 1:30 per 100m easy? With 100m PB around 1:15? 200s consistently < 3:00, 400m TT is pretty speedy too I thought.

Probably what a low 22 minute 1500 OW swimmer now? 28-29 for HIM distance? Sub 60 IM swim ?

Not being a water baby is there really that much scope to go an awful lot faster without a significant investment in the pool? Like a horrible amount?

Bambaata wrote: »

Cycling: Im loving the power meter. Lst year i was basing training off HR and at times i really found ti hard to even stay in the "easy zone". It really frustrated me at times and id guess i was actually pushing far greater power than HR was telling me. Ive noticed this time around HR doesnt come around to the "zones" straight away and can take a good while to replicate those zones despite power being consistent.

I found once you learnt this lesson of the relationship between HR and power it changes you even when just training with HR. Very hard to explain to someone but once you have seen it for a few months.......

Bambaata wrote: »

Gear: I'll still be in the skins two piece suit. Its really comfy! I need new trainers for the race. Im not all that comfortable in the Mizuno Elixirs i have used. I find one of my toes gets sore for some strange reason despite it not touching the top so ill be out to B2R to Amphibian King hopefully this week. I also need a new saddle, well i need a new bike as my P2C is to small but i cant afford that yet. So for now a saddle is priority. Ive been onto B2R lads and they have me down as next on their one of their trial Adamo saddle. I'll pop a review up here when i get some time on it. Looking forward to that. If that doesnt go well i hope to trial the fizik arione tri saddle.

A club mate has an Adamo. He had problems with lots of saddles and he got one from the states a while back. He loves it and it has changed his riding. (both senses of the word).

Another problem I know can contribute to saddles sores for some are overly hairy nads

Bambaata · 28-02-2012 1:44pm

tunney wrote: »

A lurker on your blog, great read.

Has your swimming not gone to around 1:30 per 100m easy? With 100m PB around 1:15? 200s consistently < 3:00, 400m TT is pretty speedy too I thought.

Probably what a low 22 minute 1500 OW swimmer now? 28-29 for HIM distance? Sub 60 IM swim ?

Not being a water baby is there really that much scope to go an awful lot faster without a significant investment in the pool? Like a horrible amount?

I dont think im quite 01:30/100 at easy just yet. Well for a few 100's maybe but not over 19 of them. Im far better than ever before alright though and the HIM target should come off. Oh to be a water baby!

tunney wrote: »

I found once you learnt this lesson of the relationship between HR and power it changes you even when just training with HR. Very hard to explain to someone but once you have seen it for a few months.......

Its a bloody revelation! Havent been frustrated with power at all yet. Well apart from 1 or 2 HoP ones but that was before learning about the P2M turbo issues and thuis i was probably working at a bigger power than it was telling me!

tunney wrote: »

A club mate has an Adamo. He had problems with lots of saddles and he got one from the states a while back. He loves it and it has changed his riding. (both senses of the word).

Another problem I know can contribute to saddles sores for some are overly hairy nads

I cant wait to get my hands on it. Everything ive read thus far is fairly positive. Nothing ruins a long ride more than a burning feeling and agony when the bike runs over a pothole! Up to two hours im fine, anything beyond that and im sore!

Bambaata · 28-02-2012 11:03pm

330 - 340W Bike
Very nice session! This week it was a progression from 3 x 10mins 330-340W to 3 x 15mins 330-340W and man it was sore!! Very sore. I really doubted myself during the second of the 3 x 15mins as i was hurting bad!! I put on some tour de france sufferest footage and it really helped for the first 7mins of rep 3. Must look for some more videos to get me through these! I died a little when the video finished (7/8 mins into rep 3), stopped for 20s or so to compose myself and go back to it. Couldnt push the 330-340 but kept plugging at it. Sore one! The 3 reps went as follows:
1) 329W/153HR
2) 331W/157HR
3) 323W/155HR

Ive a saddle sore and it wasnt helping things as i was fairly sore there but i think it was more the mind wanting any excuse to stop! Very happy it didn't win

Time: 01:25:00, Ave Power 282W, Ave HR 142, Ave Cadance 88, Distance 50.27km, Ave speed 35.5km/h

hf4z6sqo7vjngi · 28-02-2012 11:12pm

Bambaata wrote: »

Ok swim and sorry JB for not appearing, again I was looking forward to some company!

No worry Ed sure you would have made me look slow in the same lane:)

Another cracking turbo, your churning out those tough sessions with some very good numbers. Keep er lit:)

Bambaata · 29-02-2012 12:10am

Core/Rolling
Did 20mins of core work and rolling at lunchtime. I hate hate hate core work but having had someone do up a short programme for me it gives an added incentive to do it. I did the following and felt ok:

60s plank - having arms out as far as possible if able for it
30s each side plank but rotating arm under and bringing it behind like this but i dont have a weight - http://www.youtube.com/watch?v=D1Iz_MatlHk
Lying on back hands by side feet off ground 6 inches (the old GAA one!). 10s of that then 10 rotating feet clockwise and then 10 anticlockwise
10 pushups bringing knee up side as you go down (5 each side),
10 corkscrew pushups - http://www.youtube.com/watch?v=KhPZydhpd0I
10 straight arm plank knee to opposite hand like this at 1min but im going slow and tapping knee with opposite hand but trying to bring leg as high up as is possible rather than hand going to meet it - http://www.youtube.com/watch?v=MkeiHQsNz4M

Did that twice and then a nice bit of rolling with the foam roller and stick. Helped a good bit as i was fairly tight
Time: 00:20:00

Bambaata · 29-02-2012 11:08am

Wednesday 29th February
Swim - Speed work!
From memory this was the most amount of fast parts that ive ever done. 1500m worth across 2 x 200's, 6 x 100's and 10 x 50's. Coach wad there too which was good to see. He has something picked up which seems to be the cause of my right shoulder having pains lately. My legs felt fairly tired after the late bike last night but i dont feel as though i tailed off and kept a consistent effort for the hour. The 200's were on 04:15, 100's on 02:15 and 50s on 01:15 and came in as follows:
200's 1) 02:50 2) 02:52
100's 1) 01:24 2) 01:25 3) 01:25 4) 01:25 5) 01:26 6) 01:24
50's 1) 39 2) 40 3) 39 4) 40 5) 39 6) 40 7) 39 8) 39 9) 40 10) 38
I was happy enough with the session and i was very tired getting out!
Time: 59:40, Distance 2700m

shotgunmcos · 29-02-2012 4:08pm

Bambaata wrote: »

. My legs felt fairly tired after the late bike last night

I'm not surprised, that was a beast of a session. Fair play on holding those swim splits, 200s in particular are FAST

Dory Dory · 29-02-2012 8:39pm

Nice swimming for a guy from the lower east side.

;)

Bambaata · 29-02-2012 10:40pm

Cheers Shotgun and DD. Was happy enough with it. What i didnt quite enjoy quite as much was:

Run
Plan was for easy with some 6 x 20s fast/30s easy parts. I was wrecked for this. 5 hours sleep last night had me wrecked by lunchtime today. I didn't manage to get out at lunch after a meeting went into the break so managed to grab some time after work before college. Felt very tired, legs tired but not achey (rolling obviously did its work yesterday). HRM was going mental for the first 12mins but i was in low 130s area. Run felt fairly labored but they should come around with tomorrows easy spin. Couldnt push myself to the usual extent on the fast bits but pleasantly surprised to see they were quickish. Surprised the run actually came out still at 04:16/km ave as i felt as though i wasnt running that fast.
Time: 00:42:43, Ave Pace: 04:16/km, Ave HR 143 (likely much lower), Distance: 10km

Bambaata · 02-03-2012 12:06am

Thursday 1st March
Bike
I managed to get out at lunch for a 75min easy bike to spin out the legs. Felt great, far better than i expected given i was quite tired yesterday. The wind was on my back out along the strand to Sutton and i knew id have to face it back. Went from Sutton out towards Portmarnock. Beautiful day out! I found I was going beyond easy for very short periods (a few seconds, if even) here and there which all felt very comfortable. Legs were responding well to any accelerations from a standstill. Session flew by, I couldn't believe it was already done when I got back. I was surprised i wasn't going a lot slower into the wind on the way back as 35 - 40km/hr felt effortless on the way out.

Time: 01:13:26, Ave Power 228W, Ave HR 121, Ave Cadance 89, Distance 38.05km, Ave speed 31.1km/h

For some reason I’ve been getting butterflies in my stomach with excitement thinking about Mallorca the past few days! It dawned on me how close it is and i got very excited. Need to calm them or ill wear myself out! I have flights, bike on flight and as of tonight accommodation booked. Im aware of a great crowd from Galway Tri heading over which was great to hear as im travelling solo. Ive decided to stay at the same resort as them which is about 5k from race HQ and in a very quiet area. I’ve also booked it all inclusive as it was a very reasonable rate but it'll be strange to have to say no to the beer/wine for a few days! I’m also travelling out nice and early. Flying 9am Monday May 7th with race on May 12th. The hotel is also along the bike route so ill manage plenty of reconnaissance. So all that’s left is the tiny detail of training for it

Bambaata · 04-03-2012 10:59pm

Friday 2nd March
Run
Out into the wind at lunchtime for 6x(800m coming in on 2:45, 2:15 jogging recovery). Managed these ok last week so wasnt too concerned about pace, waht i was concerned about was the bloody wind! It was fairly strong heading aay from the city along the strand and i knew pace would suffer. set off hard into the wind for the first to see how id fare but i couldnt hold the effort and limped through it fairly far off the mark. The second one i did with the wind on my back which went fine, i also made sure i didnt set off too hard and tried to push it through. The third rep was back into the wind and it was har again! Bit quicker this time though which seems to suggest i get a bit better at them as i get a few under the belt. It was the same last week. The last three were done with the wind on the back and i pushed that little bit harder in the last! Decent effort and it took a little while til easy pace realigned back close to usual. The reps went as follows:
Time Distance Avg Pace Avg HR Max HR
03:03.8 0.8 03:50 159 168
02:15.0 0.47 04:48 138 160
02:44.7 0.8 03:26 155 161
02:15.0 0.49 04:38 143 163
02:55.3 0.8 03:39 159 164
02:15.0 0.47 04:47 144 165
02:44.5 0.8 03:26 155 166
02:15.0 0.48 04:41 143 162
02:46.6 0.8 03:28 153 161
02:15.0 0.46 04:55 146 161
02:42.6 0.8 03:23 153 162
02:15.0 0.48 04:38 144 163
Time: 00:55:41, Ave Pace: 04:03km/hr, Ave HR 146, Distance: 13.74km

Swim
I wasnt feeling it in this session. Didnt swim all that well. It wasnt as though it was a particularly hard session with just 6x(150sw easy, 150B+B steady + 15s) and some fast 50s on 50. Seemed to have no "zip". I wasnt enjoying it to start but just got on with it and in the end i warmed a bit more to it. Didnt really perk up much though. 50s fast on 50 were 37, 38, 41, 41. Was dying by that last one! No pain in right shoulder but i didnt feel as though form was great
Time 1:02:00, Distance 3050

Bambaata · 05-03-2012 12:00am

Saturday 3rd March
Long Bike
Planned to hit the hills again. Didnt some tinkering to the bike, new bolts here and there to replace rusting ones and set out with no real route planned. Circled the city and headed to some nice climbs. Hit the first real one at about 29.3k and it rose from 110m to 337m by 33k. Its a lovely climb that i havent done in ages! Good surface and to make it harder i was going into the bloody wind! Stayed seated and drove n over 300W's with a fair bit over 400 and some short surges to 500 here and there. Great view of the city from the top of that. Had some more little climbs and then found another deadly climbing 320m over 5.2k. (Am i right in saying thats an average of 16% gradient?!). Had a fairly hairy descent then. Very very nearly came cropper at one very tight turn. Felt like the front wheel tire almost caved in! Had another near miss but this time at about 60km/hr! Backed off a bit after those scares! When i got back to the city i realised why i almost came a cropper! Slow puncture on front wheel! I was hoping to get to the park for an hour worth of laps. Aimed to ride 250-260 for the last 15mins to see how a run felt like off it. On entering the park i repaired puncture, or so i thought! Could not find where the hole was! On fixing for the second time i got lashed on and froze! When i got going i just did a few mins 270W and headed home, could not get warm at all! Frustrating but had had a good session up to that
Time: 02:32:15, Ave Power 275W, Ave HR 128, Ave Cadance 80, Distance 73.97km, Ave speed 29.1km/hr, Elevation Gain 896m.

Transition Run
I wasnt not in great humor to run back int the cold rain but i perked up and got on with it just as i stepped out. I felt as though i was running really really easy but HR rose and rse and hung around 145-150. I could not get it down but it felt so easy! Twas strange! Its the first run off ive done in a long time. Probably going to do more of these from here just to guage effort but RPE felt very easy yet HR was too high for my liking! Twas only a shrt 10mins but felt good.
Time: 00:10:52, Ave Pace: 04:00/km, Ave HR 145, Distance: 2.71km

Bambaata · 05-03-2012 12:06am

Sunday 4th March
Run
Plan was for 1 hour easy, 20 steady, 10 mod with the usual walk breaks every 19:30. I had breakfast just 50mins before setting out. Not sure if that had anything to do with it but everything felt fairly laboured. Legs didn’t feel heavy but i felt flat. The first two 20min easy reps felt fairly horrible. Warmed to it a bit from there, i was worried about what the steady and mod were going to feel like but fortunately, while i didn’t run all that much faster, i felt a bit better. I actually enjoyed the mod part. It had a fair amount of downhill as i ran into work but i felt good still on the flat parts and noticed speed around 15.5-16km/hr. I dont know if I ate enough or right after yesterday’s cycle. Im not sure i got enough in to fully recover. Legs didnt feel heavy but aerobically i wasn’t firing right for a lot of today’s session.
Time: 01:27:54, Ave Pace: 04:18/km, Ave HR 143, Distance: 20.47km

Bambaata · 05-03-2012 12:14am

Went out to B2R today and collected the demo Adamo Time Trial saddle. I havent been on it yet but am really looking forward to trying it out tomorrow! Supposed to be a day off but ill just do 20-30mins real easy! While there i picked up some new Wave Riders. My old ones are far beyond their life expectancy! I've completely worn aware the sole and into the foam on where i land with my left foot! I also had a good look at some lighter trainers. Im not all that happy with my Elixirs and am looking around for something to use in races. I really liked the Saucony Grid Fastwitch 5's as they seem to be a mid-foot light trainer with a nice stiff sole! I ran for a bit in the car park and really liked them but the 12's were a bit small and they didn't have any larger sizes. It seems shoe manufacturers make the racier trainers smaller than the more supportive ones! My Elixirs seem a smaller 12 and the Wave Riders even though they're both Mizuno! Anyone have any experiences with the Sauconys or care to comment on the size thing?

hf4z6sqo7vjngi · 05-03-2012 12:43am

Ed not sure if you tried them before but the Brooks ST racers are a great shoe and lightweight. I have 4 pairs on the go now and do all my long runs in them as well as shorter stuff with no issues and thats from wearing moon boots kayanos in the past:)

dermCu · 05-03-2012 8:44am

Bambaata wrote: »

Anyone have any experiences with the Sauconys or care to comment on the size thing?

Yip, I found exactly the same thing with the Saucony Fastwitch - it felt like their sizing is marginally smaller. I convinced myself that there was nothing in it and wore them for a marathon - my toes were not happy with me at the end. I really should have went a 1/2 size up. Very nice shoe all the same.

I presume you were trying the Elixer 7s? I just got a pair. I was pretty happy with the 6s but the jury is still out on the 7s. Need to wear then a bit more.

Bambaata · 05-03-2012 11:40am

Alice Green Prizefight wrote: »

Ed not sure if you tried them before but the Brooks ST racers are a great shoe and lightweight. I have 4 pairs on the go now and do all my long runs in them as well as shorter stuff with no issues and thats from wearing moon boots kayanos in the past:)

Had a quick look at them online, they seem a little less on the midfoot than the sauconys but ill try some on in town this week.

dermCu wrote: »

Yip, I found exactly the same thing with the Saucony Fastwitch - it felt like their sizing is marginally smaller. I convinced myself that there was nothing in it and wore them for a marathon - my toes were not happy with me at the end. I really should have went a 1/2 size up. Very nice shoe all the same.

I presume you were trying the Elixer 7s? I just got a pair. I was pretty happy with the 6s but the jury is still out on the 7s. Need to wear then a bit more.

Was 1/2 size enough for you? Walking around i felt ok but as soon as i went top the car park for a run the toes slightly curled! I was nearly thinking a full size more would be needed! Ive a hard enough time finding stores stocking UK12, what bloody chance will i have at getting a 13 to try on?!!!

I was on Elixir 5's. Ive done two HIM in them, 1 pair too small and event eh next size up just don't feel right. At times the toe in from my big toe gets a sharp jolting pain. I tried them again on Saturday for the 10min off the bike and they felt 100% though, no sharp pain! Weird. Ill wear them at this Sundays duathlon and decide then if im to change.

Thanks for the comments lads.

Bambaata · 05-03-2012 9:43pm

Monday 5th March
Recovery Bike
First spin with the Adamo Time Trial saddle. I was anxious to see how this saddle fits so i just did an extended commute home. I have a bad tendency to race out from standstills at traffic lights etc but when i got to the park i got everything in check and just wanted to roll along around 160-180Ws. It felt like nothing but i used it to keep a crisp cadence and see how the Adamo felt. It felt ok, strange enough feeling. A fair bit more pressure on the shoulders so over long distance i might need to get used to it. The 18k was too short to really know if it works but it felt comfortable enough. Legs felt good too. Rolled out for 15mins when i got back to make more use of the session.
Time: 00:37:37, Ave Power 187W, Ave HR 109, Ave Cadance 78 (a lot of standstill time in traffic), Distance 18.18km, Ave speed 29km/hr

El Director · 05-03-2012 10:12pm

Bambaata wrote: »

Monday 5th March
Recovery Bike
First spin with the Adamo Time Trial saddle. I was anxious to see how this saddle fits so i just did an extended commute home. I have a bad tendency to race out from standstills at traffic lights etc but when i got to the park i got everything in check and just wanted to roll along around 160-180Ws. It felt like nothing but i used it to keep a crisp cadence and see how the Adamo felt. It felt ok, strange enough feeling. A fair bit more pressure on the shoulders so over long distance i might need to get used to it. The 18k was too short to really know if it works but it felt comfortable enough. Legs felt good too. Rolled out for 15mins when i got back to make more use of the session.
Time: 00:37:37, Ave Power 187W, Ave HR 109, Ave Cadance 78 (a lot of standstill time in traffic), Distance 18.18km, Ave speed 29km/hr

Hey Bambatta,

Just wondering what you are hoping from this saddle? Better comfort? More power due to the design? The design intrigues me, I assume the design allows you extra leverage and therefore more power (WATTS). I'd say you would have to crank up the power/effort more, apply more force as it were to notice a difference. Maybe a short 10k TT would give you a better idea...or I could be way off

Bambaata · 05-03-2012 11:41pm

Its all about comfort for me. Ive been crippled with saddle sores here and there the past few years with the current saddle. I thought they were part and parcel of this game but supposedly not, so im trying to do something about it. Im fine to about 2/2.5hrs but beyond that i have been developing them despite only wearing bibs once, washing the region like no tomorrow and using savlon on anything that develops! I think the issue has effected my long spins as at times id almost be screaming with pain when id go over potholes/bumps. I actually found i was getting into a fairly aggressive position today on the Adamo which leads me to believe it will help the power too. IF it did great, but im mainly after something comfortable!

hf4z6sqo7vjngi · 06-03-2012 12:04am

After an op last year (cough cough) things were trimmed (cough cough) I found things much more comfortable in the saddle and less aggravating so perhaps try it out:). Only short of going for a pejazzle at this stage:) you may need to google that:pac:

Looks like a class saddle in fairness, aint no fun with a sore bum!!

Bambaata · 06-03-2012 11:15am

I'll have to make do with tackle in tact for now ;-) I think i know what a pejazzle is and i think it best to not google it here in work

Tuesday 6th March
Swim
Up bright and early for a short swim. Had company for it too which was great. Got some good advice and i tried to really focus on it. I wasnt paying too much attention to the clock but felt as though times were decent. Had some fs and fist drills and then 5 100's alt sw/p steady. Think we're getting to the bottom of the right shoulder. Im strill putting too much pressure on the arm and will be working on it. Bringing the hand in slightly seemed to help but itll take a little while to gauge if i have it right. Enjoyed the swim, couldnt believe the 45mins were already up! Felt like id only gotten in!
Time: 00:45:00, Distance 2000m

Id a good chat with coach afterwards. Im really looking forward to Mallorca! Ive a few things to get right this time (health, equipment, body in general!) and i need to stop switching off the week or two before the event. Ive a tendency to feel like its done before i even get to the race. I need to follow it right through this year. Ive a time in mind but at the end of the day ill just race to my ability and whatever the time is the time is. If things go well i should be well inside that time but having never raced there before its only an estimate and course conditions will have an impact.

Notwitch · 06-03-2012 11:50am

Bambaata wrote: »

Id a good chat with coach afterwards. Im really looking forward to Mallorca! Ive a few things to get right this time (health, equipment, body in general!) and i need to stop switching off the week or two before the event. Ive a tendency to feel like its done before i even get to the race. I need to follow it right through this year.

I think this is always a risk with a big long distance A goal (I would have said more so with inexperienced long distance athletes) - there's a period of heavy load and the focus becomes 'get through this to the taper and I'll be good' - taking the focus off the actual taper and race.

Bambaata · 06-03-2012 2:36pm

I think id be guilty of it no matter if i spent 1 month or 6 months training for a race. Ill be much more focused this year. I think this log will help keep the mind focused!

Bambaata · 08-03-2012 11:19am

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

Bambaata · 09-03-2012 2:57pm

Thursday 8th March
Bike
Managed to get out at lunch for a planned hour easy. Didnt quite get the hour though. Flw out along the strand to Sutton area and had a killer wind that slowed things way down on the way back. Got chatting to a guy on the way back which made the 2nd half fly by. I wasnt concentrating as much then but still kept RPE easy and felt fine.
Time: 00:49.54, Ave Power 223W, Ave HR 120, Ave Cadance 88 , Distance 23.74km, Ave speed 28.6km/hr

Swim
Swam late and felt great! Breakdown of most of the swim was as follows:
3 x 100sw 01:25 01:30 01:30
3 x 100p 01:35 01:35 01:33
50 des 1-4 on 60 00:43 00:41 00:38 00:36
400p easy 06:32
2 x 200sw steady 03:00 02:58
2 x 100p mod 01:32 01:33
4 x 50 fast on 50 00:37 00:39 00:39 00:38
Best I've felt in a while. No issues whatsoever with the right shoulder pain i had experienced before. Finding bringing the right hand in slightly is easy to remember and thus i'm not having to focus too much on it. It seems to help a lot. Times were shocking me slightly. 4 x 50des were a big surprise! 400p easy was also well ahead of expectation at. 2x200's steady were good too. 100p's mod still felt good but i was slowly getting a little tired here. The fast 50s on 50 are a much greater challenge than on 60! I was dying by the 3rd but managed to dip to 38 on the last giving it my all!
Time: 43:57, Distance 2400m

Friday 9th March
A complete day off in preparation for Sunday. Commuted on the bike (only 4 odd k each way) so i don't feel too guilty for doing nothing!

Bambaata · 11-03-2012 8:08pm

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

griffin100 · 11-03-2012 8:36pm

Congrats on a great result. It's always nice to see what it's like the pointy end of the field

hf4z6sqo7vjngi · 11-03-2012 9:05pm

Great racing Ed really enjoyed watching the race unfold, nice to be at the pointy end of the race. You were certainly giving it your all rounding that last corner and so was i shouting drop him push it:p
Great to get that confidence boost to show you the training over Winter is working. Just have the belief and carry that confidence into Mallorca, seriously impressive stuff!!

Fazz · 11-03-2012 9:20pm

Excellent race well done.
And what a day for it too!

Savage result, nice improvement on Oct also.

El Director · 11-03-2012 10:57pm

Savage stuff Eddie.....this is only the start of great things to come this year

snack_ie · 11-03-2012 10:57pm

Nice work Eddie!

shotgunmcos · 12-03-2012 12:01am

snack_ie wrote: »

Nice work Eddie!

Great result and great sign the legs are in shape coming into race season. well done Eddie

Eddie Rockets!

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