How to Be a Morning Person..

mloc123

My first foray into keeping an online log. A quick Background..

Never athletic.. didn't run, play football etc.. in school or college. Started to cycle about two and a half years ago and started running about one year ago and started swimming in March of this year. Completed about five sprint tris this year and a couple of road races ranging rom 5k - HM.

2010:

A priority races: North Tipp Sprint, Clougherhead Sprint
B races: Naas Duathlon (Feb), Carrick-on-Suir sprint, Crooked lake sprint, DCT
Along with a few C races that I will choose on the go, mainly road races.

mloc123

Monday:

Run: 50 Minutes

Warm up
3x5min moderate hills (6%) up to zone 4
8min recovery in between in zone1-zone2

Swim: 30 Minutes

6x200m (Off 5:00), Avg. pace: 2:00/100m

mloc123

Tuesday:

Swim: 50 Minutes

10x200m (Off 5:00), Avg. pace: 1:58 - 2:05/100m

Long recoveries, should really be doing these off 4:30.

MCOS

Good luck with the log mloc123. Might see you at the North Tipp Sprint

catweazle

Good luck Mloc, you might see me too, first ever tri last year was North Tipp, chain came off bike three times during the cycle......allowed me to be so cross to wife over it after; I got the green light to buy a new bike....so more good memories then bad!

mloc123

Wednesday:

Run: 1hr

Warm up
30 minute tempo - zone 3
20 minute endurance in zone1-zone2

Swim: 25 Minutes

5x200m (Off 5:00), Avg. pace: 2:05-2:10/100m

Tired, intended swim to be longer but was tired by the third and sinking by the forth. Three days swimming in a row is not good for me but had to be done this week with Christmas gym times.

mloc123

Thursday:

Bike: 55min

Inc. 15 minute tempo - zone 3

This was meant to be a 35 minute tempo but the roads around here are lethal today, back wheel skipped out a few times too often so I called it a day at 15 and headed home :rolleyes: Need to order a turbo after Christmas.

pgibbo

Best of luck with the log and smart call on cutting today short! The turbo is a very worthwhile investment.

How did you work out your zones? I assume you are basing it off Friel? Personally I did the run test and used the last 20mins avg HR to calcualte my zones. Tough doing a 30 minute time trial this time of year. I hope to do a bike test next week to see how I'm progressing.

mloc123

All based on Friel and my interpretation of his 'build your own plan' from the triathlon bible.

Zones are based on a run test... So may not be very accurate for the bike.
I will be retesting next week, weather permitting for more accurate zones.

mloc123

Friday

Run: 90 minutes

Nice and simple endurance run.

mloc123

Saturday:

Bike: 125 minutes

Endurance.

Roads are better, still alot of water, ice and slush hough... made it interesting

mloc123

Sunday:

Run: 80 minutes

Endurance Inc tempo

Icy, icy roads. Back home for a day or two so out running on country roads... quite frustrating at times with large stretches completely frozen over.

Easy recovery jog later to wrap up the week.

mloc123

Recovery jog became a recovery nap, ohwell.

Totals:

Run: 4hrs 35 mins
Bike: 3hrs
swim: 1hr 45 mins
s+c 35 mins

Had hoped to get more time on the bike. Recovery week next.

mloc123

Monday:

Restday:

Hadn't had one of these in 3 weeks, itching to get out but I didn't.

Tuesday:

Swim:

2x200m warmup
Broken 1000m test, 10x100m with 10 seconds rest.
100m cool down

mloc123

Wednesday:

Restday:

Last one for another few weeks.

Thursday:

Bike:

30 Minutes on the turbo in zone1-zone2, was to be 60 minutes including a 5 mile aerobic test but I managed to get a punture So out the door for what should have been an easy run.

Run:

25 Minutes, tempo. Recovery week and I should not be doing anything above endurance level but..

showry

mloc123 wrote: »

30 Minutes on the turbo in zone1-zone2, was to be 60 minutes including a 5 mile aerobic test but I managed to get a punture

It's not just me then, I managed to get one on the rollers a few weeks back.

mloc123

showry wrote: »

It's not just me then, I managed to get one on the rollers a few weeks back.

Thats okay then I had stuck an old tyre on but it seems there was a thorn in it from whenever I took it off before.

mloc123

Friday:

Run:

60 minutes easy trail run today, in the snow. Very picturesque and enjoyable for now.. if is still round on Monday it will me much less fun.

mloc123

Saturday:

Over to my nearest 'all weather' track today for an aerobic mile test. First time I have been over, ands its not too bad.. old cinder track, not sure if its lit at night or not but I'll try and use it when its intervals time.

Run:

40 minutes easy including one mile at 9-11 beats below threshold.

Can't get into it this week at all, hopefully a bit more structure and more hours next week will make it easier.

mloc123

Sunday:

Bike:

60 minutes on the turbo, zone1-zone with an avergage cadence of 100.

meh end to a meh week. Tomorrow is the beginning of base 3 and the start of proper training again.

mloc123

Totals:

Run: 2hrs 5 mins
Bike: 1hr 30 mins
swim: 35 mins
s+c 20 mins

mloc123

Monday:

Bike:

70 minutes on the turbo:

15 minutes (zone1-zone2)
40 minutes tempo (zone3), average cadence: 102
15 minutes (zone1-zone2)

Decent session, good to be back at it proper.

mloc123

Tuesday:

Swim:

45 minutes

10x200m off 4:30, one off 5:00.

Gym is full of the 'one month a year' group Bought myself one of these today in order to avoid them for the next couple of weeks. Snow trail run planned for tomorrow night.

mloc123

Wednesday:

Run:

62 minutes

18 minutes warm up
30 minutes tempo
14 minutes warm down

Odd run tonight, first few k was around dark snowy trails with my new head light.. see below. I based this on feel and speed instead of the heart rate zones. My average heart rate for the 30 minute tempo, and the entire run was above my previously estimated LT... which means this is too low and I need to re test and/or work off pace more often.

mloc123

Missed my planned swim this morning, partly due to lazyness and the also the weather. Need to do a double session tonight or swap out my LSR to this evening and double on Saturday instead :rolleyes:

jb-ski

Hi, Mloc that was Wounded Knee and me on bridge.A nice evening for a run, and i'm just back now from few k around Leixlip. Paths are grand around here.

i'll be keeping an eye on your log from now on!

mloc123

jb-ski wrote: »

Hi, Mloc that was Wounded Knee and me on bridge.A nice evening for a run, and i'm just back now from few k around Leixlip. Paths are grand around here.

i'll be keeping an eye on your log from now on!

Good to meet ye, I try my best to nod as I pass but have never spoken to anyone out running at night I didn't chance it tonight, presuming it would be compacted and frozen over.. gym instead

woundedknee

Almost didn't go out myself because of the fog but took a chance on running the canal path. Well worth the effort and what a perfect evening..

mloc123

Thursday:

Run:

40 minutes on the threadmill

Including 2 x 8mins @ 8% with 10mins recovery between.

Swim:

Cut my run short to try and squeeze in the missed swim from this morning, bad idea. Swim was rubbish and I binned it very early. Need to start making my morning sessions (hence the thread title).

3 x 200m (off 4:30)

mloc123

Weekend:

Write off. Started on Friday evening arriving home to no water, continued saturday with a burst pipe coming down through the kitchen ceiling and wrapped up Sunday with no heating.

mloc123

Monday:

Swim:

2x200m (off 4:30), 2x400m (off 9:00), 2x200m (off 4:30) - Avg. Pace 2:00/100m

Day off work, at home waiting for a plumber so I went over for a lunch swim. Tempo run later on.

Run

48 minutes steady. Foot paths were frozen over slush, local trail was a sheet of ice so the tempo was not going to happen. Felt a bit pointless at times as I tip-toed over sections. This ice can't last much longer.

mloc123

Tuesday:

Swim:

1x200m (off 4:30), 1x240m (off 5:20), 1x200m (off 4:30)
2x400m (off 9:00)
1x200m (off 4:30), 1x240m (off 5:20), 1x200m (off 4:30)

Avg. Pace 2:00/100m

240s were both by mistake.

mloc123

Wednesday:

Bike:

85 minutes on the pain machine.

20 minutes warm up
50 minutes tempo @ avg. cadence of 102
15 minutes warm down

Always my hardest session every week, mentally more so than anything. Looking forward to a long cycle on the road this week.

mloc123

Thursday:

Run:

65 minutes inc. 30min tempo

Maintained an average cadence of 90 for the duration of the tempo, for me this is good. I have been working on cadence and midfoot strike for the last couple of months so nice to see it pay off.

mloc123

Friday:

Run:

60 minutes easy (zone1-zone2)

Based on pace not HR. Wet and windy... soo windy.

mloc123

Saturday:

Swim:

Pointless... warning, rant ahead.

I'm not a parent but here is some advice... sitting in the Jacuzzi while your kids run a muck in the pool is not good parenting. Kids walking out in front of me in the lanes, using the ropes to climb on and using the lanes in general when there is a whole half a pool un-laned. I left vowing never to go back during the day at the weekend.

Run:

95 Minutes (zone1-zone2)

mloc123

Sunday:

Bike:

2hrs 30mins (zone1-zone2)

Heavy legs, was a real effort to get through this. I may need a rest day tomorrow depending on how I feel... weekly totals to follow.

mloc123

Totals:

Run: 4hrs 26mins
Bike: 3hrs 56mins
Swim: 1hr 33mins
s+c: 25mins

Gonna have to start focussing more on the bike now. My base months have been very run centric, yesterdays data shows I now have a decent aerobic run base.

mloc123

Monday:

Woke up with a scrathy throat and sore ear, natures way of saying rest day

mloc123

Wednesday:

Sinus infection, I'm a fool... I should have realised when I woke up Sunday feeling ****.

MCOS

mloc123 wrote: »

Saturday:


Pointless... warning, rant ahead.

I'm not a parent but here is some advice... sitting in the Jacuzzi while your kids run a muck in the pool is not good parenting. Kids walking out in front of me in the lanes, using the ropes to climb on and using the lanes in general when there is a whole half a pool un-laned. I left vowing never to go back during the day at the weekend.

As a parent I agree with you. Kids run around and muck about but interfering with lanes and running on pool deck is also the duty of the poolside lifeguard to notice and say something about. Parenting primarily though of course. My lad is not allowed run on pool deck even with flip flops on. Mind that sinus btw... ease back into it only when you feel clear

mloc123

MCOS wrote: »

As a parent I agree with you. Kids run around and muck about but interfering with lanes and running on pool deck is also the duty of the poolside lifeguard to notice and say something about. Parenting primarily though of course. My lad is not allowed run on pool deck even with flip flops on. Mind that sinus btw... ease back into it only when you feel clear

No lifegaurd in the gym, as I was leaving the girl on the front desk seemed to think that it being a Saturday made it a free for all... and told me to get over earlier.. after asking me was I too hung over to ohwell, lesson learned

mloc123

Wasted week, few easy runs to see how I felt.. not great. Should be back at it tomorrow, rest week anyway with the Raheny 5 this day week.

mloc123

Monday:

Run:

40mins intended easy to get back into it. What a difference a week off makes, pace was well up... too fast to call it an easy run(for me) really.

mloc123

Wednesday:

Run:

60 minutes (zone 2)

Finding it very hard to get back into it, eating everything that isn't moving too. Sunday will be a wake up one way or another.

mloc123

Raheny 5 today, after two weeks of pissing about.

Couple of very easy runs during the week and alot of eating :rolleyes:

Watch time 34:51, goal was sub 35. Raheny was my second ever race this time last year coming in at 44:35... so a nice chunk off that. Back at it properly tomorrow, with the start of my build period.

Edit: Been looking at the Garmin details here, so I might aswell stick up my splits.

Mile1: 06:47
Mile2: 06:58
Mile3: 06:59
Mile4: 06:55
Mile5: 07:10

Should have giving it a little more around the park for the last 400m

mloc123

Monday:

Run:

60 minutes easy (zone1 - zone2) just to get the legs going again after yesterday.

Got out of bed this morning and had to woddle to the bus, calves were very tight. A combination of trying my best to stay on my toes more so than mid foot yesterday while wearing my mayflys(love these for races).

Time to concentrate on diet too, I have been trying to drop 'that last stone' for a while now. Hoping to hit 10st 8lbs for the North Tipp sprint, this does not look likely. currently hovering around 11st 8lbs. Anyway I have signed up to fitday to track my intake and it looks like I am under eating, average day came to 1500cals today.. this is tracking everything and using labels not the pre defined food they have.

griffin100

Watch time 34:51, goal was sub 35. Raheny was my second ever race this time last year coming in at 44:35... so a nice chunk off that. Back at it properly tomorrow, with the start of my build period.

Edit: Been looking at the Garmin details here, so I might aswell stick up my splits.

Mile1: 06:47
Mile2: 06:58
Mile3: 06:59
Mile4: 06:55
Mile5: 07:10

Nice steady running. You should have given it socks though on the last bit around the park to get 5 sub 7 minute miles. You need to HTFU . Seriously, I did this race last year and sprinted the last bit to get a sub 40 minute whilst spectators were asking me I was sprinting as I wasn't going to win:rolleyes:

mloc123

I know, I got to the park and looked at my watch... that was my mistake. In my head I said, sub 35 in the bag... no need to kill myself here :rolleyes:

mloc123

Tuesday:

Bike:

60 minutes on the turbo inc. cruise intervals

20 minutes warm-up(zone1-zone2)
5 minutes interval with 3 minutes recovery x 4
11 minutes warm-down(zone1-zone2)

Diet, extra 500cals a day.. feel like I'm stuffing myself, its great

mloc123

Wednesday:

Swim:

3 x 200m (off 4:30)
2 x 100m (off 2:05)
2 x 200m (off 4:30)

Total: 1200m

Averaged 2mins/100m for the 200s and was aiming to try and do 10 x 100m at a faster pace... I should have left longer rests for the 100s, really should have been doing 2:1. Pool was packed and lane etiquette is non existant, this mad it very easy to junk the session.

I have two choices... start getting up early and getting to the pool or suck it up. With 10 weeks to North Tipp I need to concentrate on my swimming or revise my predicted time :rolleyes: