[El Director]

mmmmm.....thanks lads, I do like a challenge (don't we all) so this will be the toughest thing I've done to date. Hoping I'm not jumping the gun my doing it in only my second year in tri. Looking forward to it now....bring it on.

[El Director]

13.88k Easy Jog

This run, although done at a nice eay pace of 5min/km, I usually find uncomfortable. No surprise really as it is at the end of a hard week and a tough pool session this morning. Larne half marathon in 3 weeks will be tough enough i'm guessing. Hoping to build this Friday run so i am running for at least 1 and a half hours.

13 km Easy Run 1 hour 10 min

Looking forward to getting out on the road tomorrow on the bike (please don't be freezing/frost!). 75 km with 4 hills, including Skerries infamous "BLack Hill".

[Macanri]

Originally Posted by El Director

Need to remember:

3)tighten stomch muscles
4)time and stroke should not change

Just wondering why the stomach muscles should be tightened. Also, by stroke do you mean the no. of strokes per length? Cheers

[El Director]

Originally Posted by Macanri

Just wondering why the stomach muscles should be tightened. Also, by stroke do you mean the no. of strokes per length? Cheers

Ya, sorry that wasn't very clear.

By stroke I mean stroke length and by time I mean target time (which over time will come down hopefully). Basically these two things should be constant, if you're stoke length is getting shorter then you are tiring. If you are not hitting your target times then you are tiring.

Ok off for club cycle now....first since Jan 23rd when I fell off twice and got two punctures........nervous

[interested]

Originally Posted by El Director

mmmmm.....thanks lads, I do like a challenge (don't we all) so this will be the toughest thing I've done to date. Hoping I'm not jumping the gun my doing it in only my second year in tri. Looking forward to it now....bring it on.

no worries, and if it helps any I did the same - as in at the end of my second season. My advice is to enjoy the season, dont go crazy adding distances in training (especially if you've some running experience) and enjoy the challenge on the day.

[El Director]

Sorry Mac I forgot to answer your other question on the stomach muscles. I just found that keep my core tight helped me with my pull. My shoulders were getting tired and i consciously tightened my stomach and it seemed to help. Maybe it the same concept as when running, it is suggest to relax all over but keep the stomach/core solid.

[El Director]

60 k cycle 2 hours; RPM AVE 95

Well another eventful road cycle! Would you believe...2 more puntures on the same back wheel as the last day! Brand new tire ripped, only 15 k in! Cheap tire i guess. Lucky for me it happened in Skerries. Had to wait till 10 for bike shop to open. The club carried on and my mate waited with me. Had a coffee and chat while we waited, good chance to catch up.

The shop open, i askedfor a good tire, continental tire. Got going again and everything was going well. An hour later second punture, same wheel
so frustrating, found that inside the wheel wasn't exactly smooth. Anyway had one spare tire and it got me home.

The Positives Still got in 60 k and some tough hills. Felt really good actually despite this being my first outting for 4 weeks. Turbo training must be working.

Bike is getting serviced this week!

Overall im delighted with the weeks training, no session missed, a first for 2010! Good start to Base 2.

Went out Sat night in Galway for my birthday, great night, first time out in weeks.

[El Director]

Monday Morning

Started the week with an easy swim session, lovely morning and good start to the week.

Wrm - Up 300m

15 x 100m (3 Sets Of 5) Off 1:55

100m 1:45
100m 1:49
100m 1:50
100m 1:48
100m 1:48

100m 1:48
100m 1:51
100m 1:50
100m 1:51
100m 1:54

100m 1:49
100m 1:55
100m 1:51
100m 1:59
100m 1:57

Last 3 off 2:10

5 x 100m (50 kick;50 pull)

As you can see I struggled. Not fit enough, I worked hard though. My coach has told me to come in earlier now on a monday too. So 3 coached sessions per week should help a great deal.

[El Director]

Monday After School

60 min turbo session, ave watts 189/max 355; ave rpm 95/max 161

feeling good, enjoy these sessions.

[shotgunmcos]

Originally Posted by El Director

......max 161

feeling good, enjoy these sessions.

Thats some cadence, you must have been going for it!

[El Director]

Absolutely, I really go for my max/sprint efforts.

Reading your log there I think you're right to practise your tumbles although I thought it wasn't allowed in tri's that take place in pools!

Great to see lovely bright sunny mornings-makes it much easier!

[El Director]

Tuesday Morning

Strength Training Maximum Strength Session No. 5

Good session, feeling strong, upping the weights all the time. The bright mornings are really lifting my spirits.

[El Director]

Tuesday Eve

Skipped the training for an evening with the gf, has to be done glad of the break actually although i felt sooo guilty at first. I will be working twice as hard tomorrow.

Also i have a big weekend planned; Mountain run on Sat, Duathlon on sunday.

[El Director]

Weds Morning

Warm - Up 200m

6 x 200m

200m 3:36
200m 3:43
200m 3:41
200m 3:41
200m 3:44
200m 3:43

2 x 75m 25 kick/25 FS/25 Pull

8 x 100m 50 kick/50 FS; Kick 5 sec rest/FS off 1:05
The 50 kick averaged at 1:15
The 50 FS averaged at 49 sec

250m Cool Down

Very happy with the 200's, when compared to Feb 21st, the times are much more favourable.

My kick is at a stand still at the moment. I cannot get 50m kick under 1:15, i would love to get it under 1 min. Any suggestions?

My first brick(ish) session later today.

[El Director]

First Brick Session of 2010

Cycle

Warm - Up 5.5km easy

17km tempo/hills 31 min 09 sec

Cool - Down 5.5km easy

Run

I promised the gf that i would go for a run with her today, really enjoyed it, nice easy pace no HRM, not even a stopwatch! My gf is doing her first run next sunday so i want to support her like she does me !

The bike section went pretty well actually. 4 laps of the pheonix park duathlon circuit backwards! This way i had to do more hils and more difficult hills (kyber/s bends 4 times each). After the bike i had to wait 20 mins before i got to go unning. The run was really enjoyable. Looking forward to the races this weekend, especially my first dua of the year. I'm getting a real feel for my TT bike, confidence is coming back!

Such a lovely bright day too, the longer days are really lifting the spirits!