| 19-12-2011, 09:55 | #46 | |
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I did an FTP test of sorts; it worked out at 264W, so using this as a guage in conjuction with the HR. and using Np/Hr to track improvements in fitness |
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| 19-12-2011, 11:28 | #47 | ||||||||||||||||||||||||
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Friday:
was hoping to get out of work early, however someone else had other ideas (on a Friday  ) so was late in the pool, and never had the chance to look at the schedule to see what set I was to do, I was somewhat lost. so opted to do short 100's and just concentrate on stroke. wu 300. 13 * 100 off 2:00 all efforts were in around 1:50 (I did miss it twice as was held up behind other folk) total 1600m Sat: Went to go on the road, but the roads looked bad in places so decided to be a good boy and hit the rollers, pulled out the vcr and dusted off some really old cycling vid, ended up watching 96 Paris-Roubaix, total 2:10 5 min wu, 2 main hours endurance avg pwr: 178\300 nor pwr: 188 avg hr: 130 avg spd: 21\29 avg cad: 90 I did throw in a number of tempo effot's, I used the cobbles as a start\end point for these. slight dissapointed with the spin, the power was down about 10w, as the spin was shorter than I wanted or would have been on the road, got changed and did a 2.4 mi brick run. as getting changed the youngest decided to come and ride beside me for company so this was nice. and pushing him up hills is always fun and im sure it will stand to me  .Sunday: up early for a run and the roads looked brutal again, so becoming a wuss these mornings left it, had a birthday party after dinner so that removed that time, so after getting the kids to bed, got changed and was leaving walking out the door, decided against a 2hour run as it would have left me coming home at 11, and a potential divorce. so did 3.5 laps of a 2.2mile cct with a 1.3 mile drag (at the top of lap 3 turned and ran 1 mile back and re ran that section just to get in 4 climbs) Dist 8:91 time 1:10 Pace: 7:53 hr: 143/162 Only got 9 hours in this week so not happy with the volume, the intensity was up, did 4 hard sessions (1 swim\run, 2 bike), so happy there. Missed the mid week swim and never did any core, weights. I do need to get my self sorted here as I can make time for the other sessions but so easly can leave these ones, not good. Base 2 week 1:
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| 21-12-2011, 10:31 | #48 |
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Monday:
Last tri session of the year. total: 2300 100m easy 100m WU (50m superman, 50m FC) 9*200m (Hard,Easy,Hard,Hard,Easy,Hard,Hard,easy,Hard) Hard with 40sec rest, easy with 20 sec rest. 2*50 swimming in a group (this was not comfortable hard enough to swim without people on top of me  )200 wd for the 200 hard, was not paying attention to the times, (the 2nd last one was approx 3:40\45 ish) Tuesday: Lunch time run: had a meeting where cakes and coffee were provided, and been the festive time it was, I could not say no, so to counter the extra calories, didnt do lunch and went for a run, could only manage 35min, as i had to be back for another meeting. stomach felt a bit weird, not sure if it was the cakes or the large coffee. total 33min dist 4.3mi pace: ~7:38min\mi avg hr 141 55 min Bike Turbo with front wheel lifted approx. 10cm off the ground. 10min warm up, spinning the gears Main: 4 sets of 3 * 30 seconds force reps. 2:30 rest 5 min rest between sets for the 30 seconds gearing was 53*14/13 resistance supposed to replicate 6% gradient. average max over the 12 sets 452, (increase of 13watts from last week) cad 45 nice set; felt good and strong, was aiming to hit at least 450w per set, one or two fell slighlt below it. did snap a gear cable during the 3rd set, thankfully i could continue. also need to change my pedales as when pulling up my foot was moving all over the place and not good for the knees |
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| 22-12-2011, 11:26 | #49 |
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Wednesday:
had a brutal day in this place, was late leaving (with more work to do at home) so feeling jaded on the way over to the pool, I didnt feel like any exercise and at the junction left to swim, right for home I took a right .and as soon as I was home had the guilty feeling of a missed session, so put the kids to bed, finished what work was left and hit the road for a run, and was so glad i did. (does not make up for no swim but at least I did something). the run its self was nice and I actually felt comfortable for a change. the pace was not savage but im happy with the feeling. http://connect.garmin.com/activity/135734768 |
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| 22-12-2011, 11:31 | #50 |
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Ah the old guilty feeling when you skip a session, everyone gets it and sometimes it can be the bodys way of saying i need some downtime especially if life & work is busy!!
Have you decided on logistics for Bolton yet? |
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| 23-12-2011, 11:41 | #51 | |
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Thursday: was my youngest birthday, 9 its a great way to make to feel old when the wee one is on his way to double digits. with all the activities with him it was late getting to bed and later for me to jump on the bike. the plan was to ramp the tempo from 2 * 20 min to 1 *45 (~215) so off I get and was feeling good apart from the fact that I had no real food, a McD's burger and a sandwich for lunch, got 25min into the session and the avg power was ~216w, HR was well undercontrol. and then asked to stop as the noise of the rollers was keeping the wee man awake and he could not get to sleep. so that was the end of that. not ideal, but that life i suppose. |
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| 28-12-2011, 10:55 | #52 | ||||||||||||||||||||||||
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Friday:
finished off the Tempo session felt good the whole way through this, time :60min 50 min Tempo Avg Pwr 209\278 Nor Pwr 213 avg spd 23\28 avg Hr 141\151 Saturday: Up very early and off for a run, skipped breakfast and hit the road, from the start I felt stiff and lacked energy, (do not think I fully recovered from the effort last night). worked too hard from mile 1.5 for approx 30min where the average hr was ~163 after that it settled down, the run overal was crap. and felt it was happy to get home. I have a feeling it was just down to tirdness and lack of recovery from last. I did wake up with a nasty coldsore this morning which I usually get when "run down". after dinner went for a 40 min cycle with the youngest, his first time on a road bike, and this was more stressful than the past week. on the first decent, he nearly lost it. out of the corner of my eye I saw the bike starting to wobble and my mind raced ahaed to a nice face plant the day before christmas (I would be in the good books). but he held it and thankfully stayed up right. I had to change my undies. Then coming out of a corner he decied to sprint and the gears slipped, he landed on his feet and stayed upright. the rest of it was thankfully uneventful, apart from changing the gears the wrong way on a drag and nearly snapping his knees. not sure if he will be joining me again for a while  Time: 1:41 Dist: 12.47 Pace: 8:10min/mi Took christmas day and St. Stephens day off, (again the guild was getting to me on Stephens day but was having fun playing with the kids to said .... it. This week had a few hard sessions but the volume was way down. (Base 2 is not getting the volume I had hoped)
The youngest on the turbo, what father would not be proud.:-) Last edited by BennyMul; 28-12-2011 at 10:57. |
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| 28-12-2011, 11:09 | #53 |
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Tuesday:
early morning run, again took abit to get going but was a slight improvement. on saturday. Didnt push the pace or effort as have a key bike session this evening. time: 43min dist: 5.44 pace 7:56 no idea of HR and forgot the strap, evening Force reps. 10min warm up, spinning the gears Main: 5 sets of 3 * 30 seconds force reps. 2:30 rest 5 min rest between sets for the 30 seconds gearing was 53*14 - turbo set to resistacne 9 again improvment on last weeks - extra set added and kept above the target power. the average max was 471 (over the 13 reps, power stopped working on the 13 so the last was pure feeling) The max power was up 19watts from last week and 32 from the first week of these (439) so nice improvement. |
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| 28-12-2011, 12:04 | #54 | |
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Join Date: Jan 2010
Location: Limerick
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Quote:
What did you have to bribe the youngest with for that pic? 
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| 29-12-2011, 10:45 | #55 | |
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there was no bribe for that one, the next will be different. Wednesday: Swim, It was 9 days since my last swim, and ohhh is it a bad idea to leave a gap between them, felt dead for the first few lengths. 500 wu 2K straight (apart from a stop to stretch a cramp - the calf cramped up brutally and only happens in the deep end where you cant strand to try and stretch it out). the set was ok, upto the 1K I was slightly ahead of the 1min/50m the second was a fraction of a bit slower, had dropped 20seconds off the pace up to the 1500m, then cramp. the last 500 was on schedule the break probably assisted. 400 wd total 65min dist: 2900m Got home and the family were at the shops, so bike out and did a simple 50min spin kept the HR and Power in recovery range, while keeping the >95rpm felt ok the hr did rise once or twice however a bit of concentration dropped it back down. was starving getting off the bike, going back to work and only eating a sandwich through the day was a shock to the system after the festive splurge. |
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| 30-12-2011, 10:57 | #56 |
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Thursday:
in my infinite wisdom I decided to go for a run, a sign this was a bad idea was when I struggled to open the door with the wind, but as so many on here say HTFU. So I did. The first few miles were grand, apart from the wind, then the heavens opened and within a few seconds I was saturated. Running through town the looks from the motorist all says “what a gobs****” and to be honest I felt like one, it was awful. Then came decision time as I had only had 30min done, the choice came go back and have a warm shower or continue. So like everyone else I went on. I tried to run on MP feeling, not looking at the pace or HR just feeling, and the pace was comfortable, a bit behind where I would have liked it but considering the weather can’t complain too much Time: 60min Dist: 7:38mi Pace 7:38 Nor Pace 7:31 http://connect.garmin.com/splits/137300659 |
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| 30-12-2011, 11:27 | #57 |
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Join Date: Jan 2010
Location: Limerick
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Hey bennymul, 7.5min/mile pace is not too bad lad'. Here is that your local run route? If so I don't live too far from you and I run a lot of that route fairly often too, Crescent, Ballycummin, Tech Park, Fr Russel Rd etc...
The rain and wind were fairly rotten alright yesterday. Not much better today either 
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| 09-01-2012, 12:52 | #58 | |
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| 10-01-2012, 11:05 | #59 |
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Seems like ages since I wrote up the log and probably forgot most of it
Fri 31st Swim, had planned to get out of work early and hit the pool, but as tradition kept up it was busy and not a hope of an early finish. but still headed over. as soon as I started I didn’t want to be there, had 0 interested in going up and down, but stayed for the hour, (probably the wrong thing to do) No idea on distance. can’t remember Sun 1st Run: http://connect.garmin.com/activity/140262021 10miles and was happy with it, been a long time since I was really happy finishing a run Pace 7:25min/mi Time: 1:20 Mon 2nd Cycle: http://connect.garmin.com/activity/140262023 Started the spin not happy the power meter not working (didnt like that) had planned a nice easy spin and thats what I did Dist: 20mi Time: 1:15 avg Speed: 16mph hr: 120/142 Tues 3rd: Run: http://connect.garmin.com/activity/140262026 Force hill reps unnatural weather, gale force winds and very wet rain. felt soooo stupid going for a run, (was in the inlaws and the looks I got said it all) 15min trying to warm up 6 * ~.10 approx 44seconds each apart from the crap weather this was ok, stopped on the 6th as the speed, form etc were gone and no point in doing it badly, dist 3:55 (would have liked a few extra miles here but the night that was in it) Wed 4th: cycle: http://connect.garmin.com/activity/140262029 wind had calmed down slightly from the day before so out I went, and decision time do I go easy and flat or up, so after deciding to go flat, I soon changed my mind and decided a lap of Mount Leinster was called for. off up the Corrabut and then 9stones. Felt good on the climbs, well in control, now did not push it and this could have told a different story. in my wisdom forgot that it would be windy at the top and dam it was brutal, the wind coming in from the side and had to lean in to it, Was a nice cycle, avg speed was slow mainly due to the mountain and wind (I hope) Distance: 31.95 mi Time: 2:12:01 Speed: 14.5 mph HR: 123/153 Elevation Gain: 2,045 ft Friday 6th: Longish Cycle:http://connect.garmin.com/activity/140261967 A really nice cycle, starting to get a nice feeling in the legs, a good bit to go but there is improvement in the last few weeks The main set of 3 hrs have an avg speed of 17.4 which im happy about, this included a long climb of 4miles not steep but still there. Distance: 55.06 mi Time: 3:17:11 Speed: 16.8 mph Elevation Gain: 1,808 ft Saturday 7th Recovery Run: http://connect.garmin.com/activity/140261970 Distance: 5.44 mi Time: 42:47 Pace: 7:52 min/mi Sunday 8th: Run: http://connect.garmin.com/activity/140261942 PMP Feeling run had planned a longer run, but it was late I was tired and not in the form, body was tired I just did a handy 8, well once out I decided to push it a bit and did my std. 10mile out\back loop. Felt good the full lap wore too much and was slightly too warm but a good solid run, even felt nice in places happy with effort,</SPAN> Distance: 10.10 mi Time: 1:15:01 Pace: 7:25 min/mi And that concluded Base 2, Happy with some aspects, cycling and running are slowly improving and feeling more normal. Im not happy with the total volume hit 32 hours training (35 in Base1). Missed 5 swim sessions, none during the last week. Managed to annoy the family with training (seems Im not the only one after reading some other logs) Starting Base 3 on Monday, |
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| 10-01-2012, 11:16 | #60 |
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Monday 10th
Base 3 starting with a swim ok, been 9 days since I was in the water and not looking forward to it. so tri club swim: started with a 200 wu (shoulder was sore at the start) 4 * 50 kicks with fins. then main set 16 * 100 off 2min was dreading these to be honest but felt good enough all came in approx 1:40-45 so happy 600 wd (jumped into the public lane as masters started their sets) total dist: 2600m time: 1:05 |
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