Trample the weak. Hurdle the dead.

GoHardOrGoHome

Plan vs. Actual 2009-09-07 to 2009-09-13

GoHardOrGoHome wrote: »

Plan for 2009-09-07 to 2009-09-13

Swim = 2 sessions.
Bike = 100k
Run = 50k
Gym = 1 session.

Achill Roar on Saturday = (2.6k kayak, 16k run, 44k cycle).

mon swim 2000, cycle 66
tue swim 550m, cycle 66k, run 5k, 5minutes rower!
wed cycle 33k
thu 0
fri 0
sat kayak 2.6k, run 18k, cycle 44k

Total:
swim 2550m
cycle 209km
run 23k
kayak 2.6k
rower 5 minutes

toomuchdetail

Thanks Gohard, appreciate the feedback .. going to take a little time to decide on a plan/approach,next event is galway bay half marathon then a rest and plan .
Did Roar with most of you guys Sat but it was a dog, was shattered running to the kayak !!! , cramped badly on run and bike ,4:54 overall disappointed but delighted in a way as it will force me to address training as since GF I had no structure also did half marathon previous week .
its my first year at anything really since the mid 80's I think I have crammed too much in (for me anyway) since April(5 sprint tri's,3 half marathon's,GF and Roar) .with no training plan or structure .
Weight reduction and a training plan for the winter I think.

GoHardOrGoHome

Monday 2009-09-14 to Sunday 2009-09-20

Monday 2009-09-14 Cycled to work - 33k
Tuesday 2009-09-15 Lunchtime jog - 7k
Short intervals - 5.8k (Rathfarnam)
Wednesday 2009-09-16 Cycled home - 33k
Thursday 2009-09-17 Cycled to work - 32k
Cycled home - 29k (different route)
Friday 2009-09-18 Nothing
Saturday 2009-09-19 Blessington 10k - 10k!
Sunday 2009-09-20 Surfing - 2 hours?

Went swimming once or twice that week.

Cycling - 127k
Running - 23k (including warm up for Blessington) = (14.3 miles)

GoHardOrGoHome

Monday 2009-09-21 to Sunday 2009-09-27

2009-09-21 Monday Cycled to work - 33k
Evening jog - 7k
Cycled home - 33k
2009-09-22 Tuesday Nothing
2009-09-23 Wednesday Lunchtime jog - 11.2k
2009-09-24 Thursday Nothing
2009-09-25 Friday 2k in my Asics Hyper Speed 3s
2009-09-25 Saturday 21.1k Dublin Half marathon - 87.01! Very happy
2009-09-26 Sunday 11k Jogging with friends in Carton

Cycling - 66k
Running - 52k! (= 32.3 miles)

GoHardOrGoHome

2009-09-28 Monday Cycle, Run, Cycle

Cycled to work 33k

Easy 7k lunchtime jog

Cycled home 31k

Totals:
Cycle - 64k
Run - 7k

GoHardOrGoHome

2009-09-29 Tuesday Run, Run

9k easy run Herbert Park - lunchtime.

13k with Le Cheile and Wounded Knee. Good Jesus. Warm up then what was supposed to be 4x2k intervals at 5:40 mile pace. I couldn't keep up with them. God damn.

Met Ultraman and MantraDave briefly. Sound lads.

Total:
Run 22k

GoHardOrGoHome

Total time: 1:27:05.

PB by some 6 minutes. Nice.

Kilometre splits from Saturday:

1k 3:50
2k 3:51
3k 3:55
4k 4:08
5k 4:07
6k 4:11
7k 4:11
8k 4:07
9k 4:10
10k 4:02
11k 4:00
12k 4:00
13k 4:29 hill!
14k 4:11
15k 4:08
16k 4:11
17k 4:14
18k 4:22 hill
19k 4:29 hill
20k 4:13
21k 3:59
21.1k 0:13

Mile Splits

1 6:10
2 6:21
3 6:36
4 6:47
5 6:38
6 6:35
7 6:30
8 6:50
9 6:46
10 6:42
11 6:58
12 7:06
13 6:32
13.1 0:30

5k split was
19:53 My PB is 20:01 (Farmleigh)
20:42
20:50
21:30

10k split
40:35 My PB is 40:31 (Blessington)
42:21

5 mile split
32:34 My PB is 33:31 or so
33:26

10 mile split
66:02 My PB is 70:31?


(Went a bit mad with Sport Tracks).

tisnotover

great running...well done!!

I see you pipped me by a few seconds in the "best of 09" thread

ZumGirl

How's ur back doin GoHard - a little birdie told me you were in a littl pain

GoHardOrGoHome

ZumGirl wrote: »

How's ur back doin GoHard - a little birdie told me you were in a littl pain

Yep, got myself injured. Didn't do any activities for two weeks. Did 7k on Saturday and 11.5k today (both easy) and didn't have any back trouble. The major problem will be on the bike crouched over. I'll have to experiment a bit before I set off on a 90 minute commute or 2/3 hour ride. Have pillows and cushion propping me up at the office! Sitting or standing in the same position causes a bit of pain.

Trying to work out who you are?! Do you work with LeCheile?!

GoHardOrGoHome

tisnotover wrote: »

great running...well done!!

I see you pipped me by a few seconds in the "best of 09" thread

Nothing like a bit of friendly rivalry! Thinking of doing the Aware 10k in December. Race ya!