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Chasing the Kona dream and a Mai Tai cocktail
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So Lost Sheep was dropped as a big weekend of training made more sense and more practical for what lies ahead in 3 weeks time.
Saturday
5hr long bike, 1hr easy and 4hrs @ IM pace/power
I had a feeling the legs were fecked when i woke early on Saturday morning and boy was i right. Met with Abhainn down in Dublin and the plan was 1hr easy and 12x20mins at IM pace (no rest) but helps keep data fresh and the effort honest. I knew in the 1hr easy it was going to be a punishing day out. We headed up to Ardee, across to Dunleer along the coast through Clogherhead, Drogheda, Bettystown, Laytown, Balbriggan, Skerries, Lusk and back to Airport.
Every hill we hit i was struggling pushing out about 280w to get up them whilst Joe was flying up them like they were not there. I was really struggling throughout and i seriously thought about heading for home when we hit Drogheda.
It was one of the toughest days on the bike, nothing to do with power, pace or conditions or anything just no juice in the legs. A combo of a 70hr week and not fully recovered from the long run on Thursday. A big thanks to Joe for his understanding, i could have easily laid down in a ditch and die a thousand deaths. I think he needs to revise his bike split for Barca as he is much stronger than he thinks, he will have a few rounds bought before me and MCOS finish:)
We arrived back to the cars and transitioned to run. Amended stats as left unit on pause for a bit of the ride.
Time:5:07:23, Dist:161.23kms, Power:AP185w/NP195w, Cad:86, Pace:31.5kmph, Work:3346kj, HR:148
Run off long bike
Considering how i felt on the bike i thought the brick run would be hell. Off we set, not fun i thought running with a 2:3x marathon runner:) A bit shocked to see the first km roll off a 4.09 comfortably, 2 and 3 rolled off both at 4:18 and 4 and 5 rolled off 4.15 to complete a 5k out and back in sub 3 pace. It was a low steady effort and comfortable for an average 4.15 pace, very strange indeed. Note i will not be heading out at that pace in Barca. Joe thought i had a good running style and looked very comfortable, a nice compliment from a very accomplished runner.
Time:21:21, Dist:5.02kms, Pace:4.15km, HR:157
Sunday
I had a 3hr planned easy ride but also wanted to get an OW swim. A mate was heading down to Clogherhead for a swim and was going to join me on the bike so it turned into a swim-bike brick.
OW Swim
Sea was very choppy and cold enough getting in but ok once the suit filled up and ducked the head in. He is close on a sub 60 IM swimmer so the instructions were simple, swim slower so i can practice drafting to the side (i believe its better than drafting feet). This was difficult enough as visibility with swell was not great and i kept drifting off to his left so had to correct a few times. I stopped 5mins in as i felt the suit was very tight on the chest and restricting breathing a little
. We got going again and i was reasonably happy with the swim, i did find keeping balance tough enough as a few waves were near flipping me over. Good practice though for Callela and will be looking to get a few more in.
I practiced swim starts off the beach into the swell, good practice for Calella which can be known to have a decent enough swell at the entry point.
Time:53:43, Dist:2530mtrs, Pace:2:07
3hr easy bike
Leisurely enough transition to bike gear.
A bit like yesterday no real juice in the legs. Kept hr and power nice and easy and it was enjoyable spin just chatting away. Two funny things happened during the ride both dog related. First one i seen a dog tearing for my mate (i was on inside) he did not see it, near had a heart attack as the dog near swiped him and me as i was laughing so much to myself. About an hour later a jack russell came out of a garden and came chasing, my mate got away and i did not have the power to lose the little fecker. I had to sprint and burst a gut, finally lost him but we both had to stop as we both broke our balls laughing at my lame breakaway sprint.:o
A lesson, we were at 2:54 in the ride and i was making a point that even if you feel crap you finish out the session, we rolled on past the car parked at the beach for another 6 minutes. Same happened with yesterdays long bike. I seen a tweet recently something along the lines that nobody remembers the guy that gives up. Finish your sessions!! he has been known to "finish early" i think he may have got the point.
Time:3:00:12, Dist:88.09kms, Power:AP159w/NP170w, Cad:83, Pace:29.3kmph, Work:1719kj, HR:130
Weekly RU
A very challenging week, 70hrs of stressful work and layer near 20 hrs training on top. It was not the big week i would have hoped, key long bike was very dissapointing but best not to be too hard on myself as the work still got done if even the quality was lacking. Confidence is a little knocked if i am being honest. I will start a thread on the merits of training tired/fatigued to get some discussion going.
No time pressures for Barca but ideas of splits are forming based on where i feel i am at right now. I will be discussing lead in with coach tomorrow as we may look at trying a few things. It will need to be well measured as CTL well up ATL going through the roof and TSB hitting the floor. Balance needs to be found.
Weekly stats
Swim - 4 sessions/10,030mtrs/4.04hrs
Bike - 4 sessions/303.59kms/9.54hrs
Run - 4 sessions/57.06kms/4.22hrs
Other - 2 sessions/55mins
Total: 14 sessions/ 370.95kms/19:150 -
Savage weekends work JB, if you can keep up with Abhainn when you're jaded you're doing well.
Should be in Clogherhead marshalling next weekend by the way if you're about I might bring up some of that cake I promised you for your pre-Barca carb loading.
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RacoonQueen wrote: »Savage weekends work JB, if you can keep up with Abhainn when you're jaded you're doing well.
Should be in Clogherhead marshalling next weekend by the way if you're about I might bring up some of that cake I promised you for your pre-Barca carb loading.
Might try get up so with temptation of the Racoons cake on offer. What day/time is it on?Kurt Godel wrote: »It's a workout just reading about your weekend! Great training, nice one.
How does that work?
I read up a bit on it; your head beside his chest, and swimming close as possible to get most benefit from his "V' wave. More efficient than straight line drafting, apparently, although I'm not so sure I'd like someone swimming quite so close to me in a race! How did you find it?
Not to bad i find it easier to draft to the side than feet for some strange reason you just need to be careful you do not swim over the guy you are drafting or get a whack in the face as he completes the pull phase of his stroke. If you can get a side draft of someone who is just a little quicker it can make a huge difference. Hopefully i can find that person in the seas of Callella.shotgunmcos wrote: »Great work put down this weekend JB. Heavy week overall it seems. Take tomorrow off now ya hear!
Easy day today, just a club swim with tango tonight, badly needed as tired today.Good work there again on Sunday JB
That bike must be glued to you:)
It feels like it, i think my nappy rash is worse than the little one.
So taper time starts today, right call by coach as if i pushed it on for another big week i could have risked burn out or injury. I have given it a right lash over the last 5 weeks as you can see below, TSB will naturally come back to a neutral value and ATL will naturally come down with the taper.
Not in Roth shape, sure i knew i would not be but still in good enough shape to give it a right lash and hopefully a low 10hr should be achievable if all goes to plan.
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Aliya Wailing Bench wrote: »Might try get up so with temptation of the Racoons cake on offer. What day/time is it on?
Saturday. Starts at 11, I'm marshalling the bike course though so God knows where I'll be Praying to be thrown at the mount/dismount line, otherwise god love the guard/other marshall/randomer who ends up near me. We know how I love to waffle. :cool: 0 -
Tuesday
Another easy day with just an easy run and turbo. Rest really is training after all!!
30min easy run
Out at lunchtime, fantastic run and felt light as a feather on my feet with a high cadence to boot. Let it slip into steady effort a few times but pulled the reigns a little. Moving very well.
Time:29:44, Dist:6.81kms, Pace:4.22m/km, HR:154
1hr easy turbo
I noticed the last while i had been just jumping on the turbo sticking on 1% slope and riding away. Tonight i fired up the tacx video of Flanders, really had me clicking up and down the gears with some climbs hitting 12% etc. Kept the effort easy but it felt much more interesting than plodding away. Need to do more of this as it simulates riding hills outside. Power was good and bike legs coming back.
With a busy weekend it will be a long turbo, i have to say i am looking forward to it:rolleyes:
Time:60mins, Dist:32.4kms, Power:ZAP203w/NP207w, Cad:84rpm, Work:640kj.
Weight watch
Getting close to the no jiggle when i wiggle rule. The weight has fallen off the last two weeks which is down to improved diet and naturally enough increased training volume. Who knows i may still get down to race weight but not a priority at this stage of the game.
12-09 - 67.5kg / 1.2kg w/loss
05-09 - 68.7kg / 0.9kg w/loss
29-08 - 69.6kg / no w/loss
22-08 - 69.6kg / 0.5kg w/loss
15-08 - 70.1kg / 0.2kg w/loss
09-08 - 70.3kg / 0.6kg w/loss
02-08 - 70.9kgRacoonQueen wrote: »Saturday. Starts at 11, I'm marshalling the bike course though so God knows where I'll be Praying to be thrown at the mount/dismount line, otherwise god love the guard/other marshall/randomer who ends up near me. We know how I love to waffle. :cool:
Saturday morning hmmm let me see, i am supposed to work, get long turbo in early, get down to the Park to support the club marathon group doing the half, be back in time for the missus who is running in a 12.5k event and bring the kids to the pictures.
Can you leave the cake on my doorstep or else ask them to change the race to Sunday:)0 -
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Aliya Wailing Bench wrote: »It needs to be realistic Mike, sub 10 was always a big ask for Roth, i am not in Roth shape. I swam a 45min HIM last year in Callela, there can be a bit of a swell and lets face it swimming in Roth canal even when sick will be quicker as you can sight off the bank so swim time is accurate, anything under is a bonus. Then we have the bike, Roth IM power is just not comfortable and i would have no run legs if i tried to hold it. I did do a 2:35 with a fcked back and not feeling right last year in the half so we will see. Wattage will be about 15/20w less than pre pace plan for Roth. As for run probably 5mins off from Roth, who knows though until you actually start running. It was only 5k but i felt extremly comfortable holding pace with Joe at sub3 pace off a tired/**** 5hr bike, also a sub 3:04 easy long training run 2 weeks back sticks in the memory.
10:10 is a big stretch and an honest assesment of where i think i am at, again if i miss it i don't mind as long as i cross that line wasted and wanting to puke and not a minute before, i done enough puking in Roth. Just want to banish the memories of Roth.
Where do you think you are at?
Fair enough.
TBH I don't know. I'll do a 3.8 pool TT next week to see where I'm at there, probably 65 shape but sea swim could be slower. Only 1 5 hour bike done which was good and hillier than CB but I really lack the long bike work, any quicker than 5:30 and the run will be hell. Running feels good for the few runs I'm doing. If anything my legs won't be tired from overtraining
If I can avoid cramps I'd hope to do 3:30 but thats really wishful thinking. Probably more like 3:45. So circa 10:30 0 -
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Aliya Wailing Bench wrote: »Barca is very much about enjoyment and putting memories of Roth to the grave. I will always push though and below is what i think i am capable of on the day, pity the bike is not back to where i had it.
Will not be dissapointed at all if not hit but you do often need something to race/pace against.
Swim – 1:22
T1 – 5mins
Bike – 5:20
T2 – 3mins
Run – 3:20
Time: 10.10
Not unheard of for swims to be ridiculous short
That being said Roth was accurate this year. And you 1:22:50, including getting out of the water and having a sit down. I would see closer to 1:18 to be honest. If you hold 190 NP that should be closer to 5:15 or so.
10.03 think you'd have to smash the back end of the run and make the 4 minutes up.
That being said you do have to get to the start line without self-sabotage first.0 -
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Not unheard of for swims to be ridiculous short
That being said Roth was accurate this year. And you 1:22:50, including getting out of the water and having a sit down. I would see closer to 1:18 to be honest. If you hold 190 NP that should be closer to 5:15 or so.
10.03 think you'd have to smash the back end of the run and make the 4 minutes up.
That being said you do have to get to the start line without self-sabotage first.
All this talk of times - however I think for you the most important thing is to finish and enjoy it. Its a long winter ahead and without an enjoyable end to the season you'll struggle to do the work you have to otherwise.0 -
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Weekly RU
It felt like i was dossing for the week, coach knows i am a workhorse but also knows when to step in and pull the reigns back. Thats exactly what was needed last week rather than trying to push out another big week. It shows as the sessions in particular running was very good and i think i have my running back to pre Roth form.
Weekly totals
Swim - 3/2.53/7.1kms
Bike - 3/4.50/161.52kms
Run - 3/1.45/23.73kms
Total - 9/9.28/192.35kms
The easy week brought back in both TSB and ATL, TSB from -65.9 to -26.1 and ATL from 212.4 to 146.8, it corresponds to how fresh i am feeling. Its time to be selfish the next two weeks, focus on sleeping, keeping well, taking echinacea, multi vit and glucosamine. I am getting really excited, this time two weeks i hope to be nursing a whopper of a hangover;)shotgunmcos wrote: »Bodes well JB. Could be close between yourself and Abhainn. If you think I've been sandbagging, when you see me in my tri top its going to remind you of your Coach at Roth! Similar result with a slightly better swim expected too
Lol i do think you are sandbagging your bike time by about 20mins if not more, your long bike at the weekend should give you an insight into a realistic time. Cover up the moobs in Barca
The only way it will be close between me and Abhainn is if he stops for a picnic along the course. As for you, you will be the carrot on the stick i will be trying to chase down on the run:)Well thank God for that LITTLE ONE. That was a sign for more zzzzz
Love that, bring it on;)
Yeah session would have been junk if i had of proceeded, sure i was still half asleep.0 -
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I predict you both will have a ball out there!!!! 
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