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kingQuez · 08-06-2009, 21:47

SWIM: 6x50m warmup, 200m, 100m 200m, 100m cooldown.

MCOS · 09-06-2009, 10:22

Well done on your Marathon, thats a good time and excellent negative split!

kingQuez · 09-06-2009, 22:10

Cheers MCOS!

BIKE: The neglected discipline. 40mins easy. No idea what distance I covered, but I dont think it was much

kingQuez · 14-06-2009, 17:08

Need to start cranking up the distance I cover during swims past 1k. Will start off trying to push one session a week a little longer.

SWIM: 1k. 4x50m frontcrawl, 50m kicking back, 50m kicking sides, 500m frontcrawl, 50m catchup drill, 100m frontcrawl, 50m frontcrawl.

kingQuez · 15-06-2009, 20:32

Easy swim today.

SWIM: 750m. 5x50m, 5x100m.

kingQuez · 21-06-2009, 21:44

Was away for a couple of days holidays. Got in a bit of cycling and a swim, and got out for a run today.

BIKE (thursday): 20k, tea and scones, 28k mostly into a strong headwind. Very hilly route.

BIKE (friday): 7.5k easy, swim detailed below, curry (

), 7.5k hilly route.

SWIM (friday): 1km. 6x50, 200, 100, 200, 4x50.

RUN (sunday): 2.9miles, 18mins 49sec (6min 29sec/mile). Average HR 157, max 185. Set out for a nice easy run, but everything felt brilliant.. so when I realized I was making good time I didn't slow down. Took ages before my HR dropped below 100 when I finished.

kingQuez · 23-06-2009, 22:08

Swim today, was planning to do more but I kept verring off to alternate sides instead of swimming in straight lines, so decided to call it a day early -- something was obviously off.

SWIM: 800m. 5x50m (20sec rests), 5x50 (15sec rests), 100m, 200m.

kingQuez · 24-06-2009, 22:02

Great run thisevening, I love that its still bright for a run at 9pm

RUN: 3miles, 24mins 37sec (8min 12sec/mile). Average HR 139, max 154.

kingQuez · 26-06-2009, 19:59

Swim today. Quite disappointed with my swimming at the moment... technique seems to be all over the place, and swimming 200m still seems like its taking too much effort. I dont mind being crap on the bike, ive put very little effort into it, but swimmings a different story. Since the TI sessions finished its all been going downhill. I'll probably bump some running in favor of more time in the pool.. really need to get it back up to scratch.

SWIM: 1100m. warmup: 3x50 front, 25m kicking left side, 25 right, 2x50 kicking back, main: 100m, 200m, 100m, 200m, 100m, cooldown: 2x50.

kingQuez · 27-06-2009, 23:19

Finally got a wetsuit. Was looking forward to going for a splash in it, until I discovered it already had a nick in it. Think im heading back to the shop to get it replaced/repaired tomorrow :-/

So, new plan was a cycle. Which turned into my first 'brick' session. I dont have a handle on what times I should expect from myself, so setout for a 20k cycle, and mid way through decided to add a 3mile run. 'Transition' took about 5mins because I wasnt planning on going back out..

Legs didnt feel as bad as I was expecting from all the hype. Sure they felt a bit heavy, and I was certainly slower than normal on the run; I'm sure when I get up the milage Ill know all about it..

BIKE: 19.65km, 46mins. First 10k was mostly up very slight incline and took 25mins, second half didnt register as 10k (despite being the same route).. not sure why, it took 21mins (lots of downhill).

RUN: 3miles, 23min 10 sec (7min 43/mile), max hr 161, average 146.

kingQuez · 29-06-2009, 21:52

Cycled to work for the first time in ages, and went for a spin in the park after. Wasnt very keen on locking the new bike outside so I stashed it in the office meeting room, but I wont get away with that again. Back to commuting on my crap bike if im going to improve my bike muscles as part of a commute :/

Mostly just a spin round the park, but was made do some practice at taking corners too which I definitely need

BIKE: 8k to work, 28.56k after work (20k of which was in the phoenix park in 40mins).

ladytri · 30-06-2009, 10:55

Quote:

Originally Posted by kingQuez

Was away for a couple of days holidays. Got in a bit of cycling and a swim, and got out for a run today.

BIKE (thursday): 20k, tea and scones, 28k mostly into a strong headwind. Very hilly route.

BIKE (friday): 7.5k easy, swim detailed below, curry (

), 7.5k hilly route.

SWIM (friday): 1km. 6x50, 200, 100, 200, 4x50.

RUN (sunday): 2.9miles, 18mins 49sec (6min 29sec/mile). Average HR 157, max 185. Set out for a nice easy run, but everything felt brilliant.. so when I realized I was making good time I didn't slow down. Took ages before my HR dropped below 100 when I finished.

Loving the way your log is peppered with little foodie tit-bits

Can't beat tea and scones half way through a cycle!

kingQuez · 01-07-2009, 20:09

lol, thanks ladytri.. yeah, tea and scones are a pretty good snack allright

Today's swim was OK.. it was all a bit messy, but there were glimpses of doing it 'right' after about 400m things just clicked. Lets hope for some more of that. Going to try and get swimming several mornings a week...

SWIM: 1300m. warmup: 5x50 (3front, 1kicking back, 1catcup), main: 3x100m, 1x200m, 3x100m, cooldown: 5x50 (2kicking back, 1kicking side, 2front).

kingQuez · 02-07-2009, 21:43

Short splash to try out swimming in a wetsuit in OW. Much more comfortable fit once they get wet, and very bouyant.. it will take a little bit of getting used to! Swimming with a tide pushing you about gently makes swimming in a straight line hard, I was really all over the place.. had to keep looking up to sight. Also found it much easier to breathe to one side only rather than doing breaths on opposite sides ever 3 strokes. Still, overall seemed grand.

SWIM: 500m with lots of stops to see where I was.

kingQuez · 03-07-2009, 21:53

It seems i did 2k in the pool today! SCORE!

*everything clicked*. I wasn't swimming very fast.. but when I was feeling so good at the first 200m after already doing 600m, I decided to shove in an extra three of them.. making 4x200 instead of 4x100 to finish. But then I wasnt wrecked after them, so finished off the original plan of 4x100 and 4x50. It got a little sloppy towards the end.. but hey, im happy

I'll believe it when I manage to do it a second time. Or if I hurt a lot tomorrow.

SWIM: 2k. 4x50 warmup, 4x100, 4x200, 4x100, 4x50 cooldown.

21-06-2009, 21:44	#96
kingQuez Registered User Join Date: Jul 2008 Posts: 1,101 Adverts \| Friends	Was away for a couple of days holidays. Got in a bit of cycling and a swim, and got out for a run today. BIKE (thursday): 20k, tea and scones, 28k mostly into a strong headwind. Very hilly route. BIKE (friday): 7.5k easy, swim detailed below, curry (), 7.5k hilly route. SWIM (friday): 1km. 6x50, 200, 100, 200, 4x50. RUN (sunday): 2.9miles, 18mins 49sec (6min 29sec/mile). Average HR 157, max 185. Set out for a nice easy run, but everything felt brilliant.. so when I realized I was making good time I didn't slow down. Took ages before my HR dropped below 100 when I finished.

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08-06-2009, 21:47	#91
kingQuez Registered User Join Date: Jul 2008 Posts: 1,101 Adverts \| Friends	SWIM: 6x50m warmup, 200m, 100m 200m, 100m cooldown.

09-06-2009, 10:22	#92
MCOS Registered User Join Date: Sep 2008 Location: Limerick Posts: 1,947 Adverts \| Friends	Well done on your Marathon, thats a good time and excellent negative split!

09-06-2009, 22:10	#93
kingQuez Registered User Join Date: Jul 2008 Posts: 1,101 Adverts \| Friends	Cheers MCOS! BIKE: The neglected discipline. 40mins easy. No idea what distance I covered, but I dont think it was much

14-06-2009, 17:08	#94
kingQuez Registered User Join Date: Jul 2008 Posts: 1,101 Adverts \| Friends	Need to start cranking up the distance I cover during swims past 1k. Will start off trying to push one session a week a little longer. SWIM: 1k. 4x50m frontcrawl, 50m kicking back, 50m kicking sides, 500m frontcrawl, 50m catchup drill, 100m frontcrawl, 50m frontcrawl.

15-06-2009, 20:32	#95
kingQuez Registered User Join Date: Jul 2008 Posts: 1,101 Adverts \| Friends	Easy swim today. SWIM: 750m. 5x50m, 5x100m.

23-06-2009, 22:08	#97
kingQuez Registered User Join Date: Jul 2008 Posts: 1,101 Adverts \| Friends	Swim today, was planning to do more but I kept verring off to alternate sides instead of swimming in straight lines, so decided to call it a day early -- something was obviously off. SWIM: 800m. 5x50m (20sec rests), 5x50 (15sec rests), 100m, 200m.

24-06-2009, 22:02	#98
kingQuez Registered User Join Date: Jul 2008 Posts: 1,101 Adverts \| Friends	Great run thisevening, I love that its still bright for a run at 9pm RUN: 3miles, 24mins 37sec (8min 12sec/mile). Average HR 139, max 154.

26-06-2009, 19:59	#99
kingQuez Registered User Join Date: Jul 2008 Posts: 1,101 Adverts \| Friends	Swim today. Quite disappointed with my swimming at the moment... technique seems to be all over the place, and swimming 200m still seems like its taking too much effort. I dont mind being crap on the bike, ive put very little effort into it, but swimmings a different story. Since the TI sessions finished its all been going downhill. I'll probably bump some running in favor of more time in the pool.. really need to get it back up to scratch. SWIM: 1100m. warmup: 3x50 front, 25m kicking left side, 25 right, 2x50 kicking back, main: 100m, 200m, 100m, 200m, 100m, cooldown: 2x50.

27-06-2009, 23:19	#100
kingQuez Registered User Join Date: Jul 2008 Posts: 1,101 Adverts \| Friends	Finally got a wetsuit. Was looking forward to going for a splash in it, until I discovered it already had a nick in it. Think im heading back to the shop to get it replaced/repaired tomorrow :-/ So, new plan was a cycle. Which turned into my first 'brick' session. I dont have a handle on what times I should expect from myself, so setout for a 20k cycle, and mid way through decided to add a 3mile run. 'Transition' took about 5mins because I wasnt planning on going back out.. Legs didnt feel as bad as I was expecting from all the hype. Sure they felt a bit heavy, and I was certainly slower than normal on the run; I'm sure when I get up the milage Ill know all about it.. BIKE: 19.65km, 46mins. First 10k was mostly up very slight incline and took 25mins, second half didnt register as 10k (despite being the same route).. not sure why, it took 21mins (lots of downhill). RUN: 3miles, 23min 10 sec (7min 43/mile), max hr 161, average 146.

29-06-2009, 21:52	#101
kingQuez Registered User Join Date: Jul 2008 Posts: 1,101 Adverts \| Friends	Cycled to work for the first time in ages, and went for a spin in the park after. Wasnt very keen on locking the new bike outside so I stashed it in the office meeting room, but I wont get away with that again. Back to commuting on my crap bike if im going to improve my bike muscles as part of a commute :/ Mostly just a spin round the park, but was made do some practice at taking corners too which I definitely need BIKE: 8k to work, 28.56k after work (20k of which was in the phoenix park in 40mins).

01-07-2009, 20:09	#103
kingQuez Registered User Join Date: Jul 2008 Posts: 1,101 Adverts \| Friends	lol, thanks ladytri.. yeah, tea and scones are a pretty good snack allright Today's swim was OK.. it was all a bit messy, but there were glimpses of doing it 'right' after about 400m things just clicked. Lets hope for some more of that. Going to try and get swimming several mornings a week... SWIM: 1300m. warmup: 5x50 (3front, 1kicking back, 1catcup), main: 3x100m, 1x200m, 3x100m, cooldown: 5x50 (2kicking back, 1kicking side, 2front).

02-07-2009, 21:43	#104
kingQuez Registered User Join Date: Jul 2008 Posts: 1,101 Adverts \| Friends	Short splash to try out swimming in a wetsuit in OW. Much more comfortable fit once they get wet, and very bouyant.. it will take a little bit of getting used to! Swimming with a tide pushing you about gently makes swimming in a straight line hard, I was really all over the place.. had to keep looking up to sight. Also found it much easier to breathe to one side only rather than doing breaths on opposite sides ever 3 strokes. Still, overall seemed grand. SWIM: 500m with lots of stops to see where I was.

03-07-2009, 21:53	#105
kingQuez Registered User Join Date: Jul 2008 Posts: 1,101 Adverts \| Friends	It seems i did 2k in the pool today! SCORE! everything clicked. I wasn't swimming very fast.. but when I was feeling so good at the first 200m after already doing 600m, I decided to shove in an extra three of them.. making 4x200 instead of 4x100 to finish. But then I wasnt wrecked after them, so finished off the original plan of 4x100 and 4x50. It got a little sloppy towards the end.. but hey, im happy I'll believe it when I manage to do it a second time. Or if I hurt a lot tomorrow. SWIM: 2k. 4x50 warmup, 4x100, 4x200, 4x100, 4x50 cooldown.