Sub-5hr Gaelforce West Log

KoemansCC

As the title says, I want to do a training log that will help me achieve a sub-5hr GW time this year, previous GW times were 5:50 in 2009 (first adventure race so very happy to beat 6 hr mark), 6:40 in 2010 (sprained ankle 6 weeks before race coming down Croagh Patrick on a practice run so training was confined to cardio in gym).

Training on the road since January but covered way too much distance too soon and was always training at full intensity, no recovery/low-intensity runs.A as a result got totally exhausted and got bad shin splints in my right leg about 4 weeks ago and haven't trained much since except for some cardio in the gym and the odd cycle.

Current stats
Age: 36
Height: 6.0ft
Weight: 76kg

Fastest running times for 2011
5k 26:32 (Training run Mar 12)
10k 57:27 (CastleDaly charity run Jan 29)
Half Marathon 2:09:23 (Training run Mar 13)

I've done a bit of research and come up with a training plan that will initially be a mixture of various intensity running/cycling/core work and some swimming thrown in, not the best swimmer so I want to work on my technique so I will include these sessions. This plan will also be mini-plan for the Connemara Adventure Challenge in 3 weeks. I will be adding some hill running sessions and some brick sessions in a couple of weeks.

I will be using a heart rate monitor for the running/cycling to ensure that I do not go all out at full intensity in every session and end up getting exhausted or injured again.

Open to criticism of plan or advice especially on how to incorporate some hill running.

Week 1 (Start off slow)
Monday
Type: Recovery
Time: 40 mins
Easy paced 40 mins run

Tuesday
Type: Benchmark Run
Distance: 10k
Run 10k at best pace

Wednesday
Type: Recovery
Time: 60 mins
Stength/core workout

Thursday
Type: Bike (60-70% effort)
Time: 90 mins
Steady ride 90 mins

Friday
Type: Run (60-70% effort)
Time: 75 mins
Steady run 75 mins

Saturday
Rest day

Sunday
Type: Bike (50-60% effort)
Time: 120 mins
Hilly route, seated on climbs

KoemansCC

Monday
Type: Recovery
Time: 40 mins
Easy paced 40 mins run

Distance: 6.45k
Time: 50.05
Avg pace: 7.46
Outdoor run


This run will be a recovery run each week at an easy pace...

Very easy run that I wanted to take slow as it was my first road run since the shin splints, I also wanted to see could I keep my heart rate steady and not run too hard. Found it very hard not to tear of and run at full pace given the weather but managed to keep heart rate at a steady cardio level, felt like I was running on the spot for most of the run.

Tomorrow: 10k run at best pace

LaHaine

Best of luck!! Hopefully I can steal plenty of training tips off you!

KoemansCC

LaHaine wrote: »

Best of luck!! Hopefully I can steal plenty of training tips off you!

Thanks, the first week seems fairly straight forward when written down but the intensity will pick up fairly quickly...

centre back

best of luck with the training mate!! like la haine i will be stealing all the helpful info i can get!!

KoemansCC

Tuesday
Type: Benchmark Run
Distance: 10k
Run 10k at best pace

Distance: 10.04k
Time: 1:02:36
Avg pace: 06.13
Outdoor run

Nice run this afternoon in blistering sunshine, ran from Blackrock in Salthill along the prom, out by the causeway to Nimmo's Pier and back again with a bit extra to make up the 10k. Tried to pace myself at the start because of the heat and probably went a bit too slow as I found the run comfortable towards the end, happy with the run as it's my first longish run in over a month and my breathing felt under contol the whole way, so probably not a best pace 10k today. Had a quick dip in the bay to cool my legs after the run which worked wonders. Like running the long runs as you can enjoy yourself, need to speed up a bit though so have to really focus on the interval training during this plan, although endurance is the overall goal not speed.

Tomorrow: Stength/core workout

KoemansCC

Wednesday
Type: Recovery
Time: 60 mins
Stength/core workout

Hit the gym today for a recovery session, saw this Core Training Plan recommended on a thread here somewhere so going to stick with it for a while, never really done any core training before except for football training years ago.

15 exercises in the core plan x 15 reps

Also did some strength training…

Seated leg press 3 x 15 reps
Seated leg curl 3 x 15 reps
Leg extensions 2 x 15 reps
Shoulder press 2 x 15 reps
Chest press 2 x 10 reps
Pulldown 2 x 15 reps
Calf lifts 2 x 15 reps

Cooled down in the pool afterwards, completed 8 x 25m slow lengths

Tomorrow: Steady ride 90 mins

KoemansCC

Thursday
Type: Bike (60-70% effort)
Time: 90 mins
Steady ride 90 mins

Distance: 44.09k (gym kilometres)
Time: 90 mins
Avg speed: 29.4kph
Stationary bike ride

Got a bit tough for the last half an hour as the back of my knees/hamstrings got a bit sore, managed to keep it at a steady pace though with an average heart rate of 141 (60-70% target heart rate is 137-151)

Tomorrow: Steady run 75 mins

centre back

well that core workout looks really good, think i've found the first piece of info to ''borrow'' of you!! great log keep it up

KoemansCC

Friday
Type: Run (60-70% effort)
Time: 75 mins
Steady run 75 mins

Change to the plan yesterday, decided to head up to Westport and cycle some of the route and take in Croagh Patrick instead of the running. Cycled from Westport to the foot of CP along the fire road, took it easy up CP in about 50 minutes, very windy and cloudy up there, came down in about 25 minutes but turned my ankle (again) just before the zig zag on some soft bog, same ankle and same type of ground as last year. Luckily today was scheduled as a rest day, I wouldn't mind but I had a good ankle support from last years injury that helps prevent turning a previously injured ankle but it never even entered my head to use it. Very sore walking today but plenty ice and elevation should sort it out in a couple of days, definitely no running this week!! Should still be able to do all the cycling planned, I'll just replace the running with static rowing sessions and up the swimming time in next weeks plan.

Distance cycled: 37k
Distance climbed: 640m up, 640m down

Tomorrow: Cycle a hilly route 120 mins

KoemansCC

Sunday
Type: Bike (50-60% effort)
Time: 120 mins
Hilly route, seated on climbs

Distance: 55.32k
Time: about 2 and a half hours
Outdoor cycle on a hybrid with semi-slick tyres

Long slow spin starting near Roscam...headed out by Salthill, An Spideal and then back to the city through Moycullen. Ankle was still a bit tender today but I'd say I'll be able to do some treadmill running later in the week.

Tomorrow: Recovery on the rowing machine

KoemansCC

Week 2 (Amended 'no running' week)
Monday
Type: Recovery
Time: 50 mins
Easy paced 50 mins rowing

Tuesday
Type: Interval Cross Training (80%+ effort)
Time: 65 mins
10 mins easy paced warm-up, 5 x 1.5k, 90 sec recovery, 10 mins easy paced warm-down

Wednesday
Type: Recovery
Time: 60 mins
Strength/core workout

Thursday
Type: Bike (75% effort)
Time: 80 mins
Bike 30 mins warm-up, 3 x 8mins, 2 mins recovery, 20 mins warm-down

Friday
Type: Brick Bike/Cross Trainer (60-70% effort)
Time: 120 mins
Bike 90 mins into 30 mins cross trainer

Saturday
Rest day

Sunday
Type: Bike (50-60% effort)
Time: 120 mins
Hilly route, work all the climbs hard

KoemansCC

Monday
Type: Recovery
Time: 50 mins
Easy paced 50 mins rowing

Gym closed early so went to the pub instead...

KoemansCC

Tuesday
Type: Interval Cross Training (80%+ effort)
Time: 65 mins
10 mins easy paced warm-up, 5 x 1.5k, 90 sec recovery, 10 mins easy paced warm-down

No training today either, too much on...might do a cardio workout tomorrow instead of the strength/core session due to missing the last two sessions...

MN8

Hi - what splits are you aiming for to get sub 5 hours? I've never done an adventure race and trying to get an idea of pacing. Thanks

KoemansCC

MN8 wrote: »

Hi - what splits are you aiming for to get sub 5 hours? I've never done an adventure race and trying to get an idea of pacing. Thanks

I think I have estimated splits somewhere from last year, I'll have a look later...

LaHaine

KoemansCC wrote: »

I think I have estimated splits somewhere from last year, I'll have a look later...

This would be a great help to me too if you could find it. Cheers!

snailsong

Hi-I did GFW last year in a modest 6.07. I was new to this sort of thing and a lot went wrong, i won't bore you with the details. This year I'm improving and am pretty confident of 5.30 both my hugely ambitious target is 5 hours also. I'll be following this with interest. I'd also be interested in hearing your target splits. My splits from last year are still stuck on the fridge:)

yop

Best of luck with it. Did a 7hr in 2009, a 6hr 2min in 2010 and now this year I am aiming for a 5.30 so I am looking at your training with interest.

Hope it goes well for you.

KoemansCC

These are the splits I think someone should be aiming at to complete a sub-5, obviously people will be better at some disciplines and worse on others so this is only a guide.

Stage 1: Beach, Trail and Road Run            01:12:41
Stage 2: Kayaking across Killary Harbour      00:10:10
Stage 3: Trail and Road Run                   00:18:11
Stage 4: Cycling                              01:36:52
Stage 5: Mountain Run/Hike        Up          00:40:42
                                  Down        00:22:56
Stage 6: Cycling                              00:36:41

Total time                                    04:58:13

I calculated these from last years results, I picked the first result that was below the five hour mark and then choose 10 complete results either side (I omitted results that had a time missing), I then choose the median time for each event and totaled to get the overall time.

There are some challenging splits here, I could probably do each one in isolation but when they’re completed together it’s a different story.

KoemansCC

Wednesday
Type: Recovery
Time: 60 mins
Strength/core workout

Completed the usual Core Training Plan, 15 exercises in the core plan x 15 reps...

Also completed 75 minutes on the treadmill (avg HR 70% of max)...didn't record time or pace but ankle felt OK to run on, I'll probably limit all the running to the treadmill until after the Connemara Adventure Challenge next week...

Tommorrow: Bike Interval Training

centre back

KoemansCC wrote: »

These are the splits I think someone should be aiming at to complete a sub-5, obviously people will be better at some disciplines and worse on others so this is only a guide.

Stage 1: Beach, Trail and Road Run            01:12:41
Stage 2: Kayaking across Killary Harbour      00:10:10
Stage 3: Trail and Road Run                   00:18:11
Stage 4: Cycling                              01:36:52
Stage 5: Mountain Run/Hike        Up          00:40:42
                                  Down        00:22:56
Stage 6: Cycling                              00:36:41

Total time                                    04:58:13

I calculated these from last years results, I picked the first result that was below the five hour mark and then choose 10 complete results either side (I omitted results that had a time missing), I then choose the median time for each event and totaled to get the overall time.

There are some challenging splits here, I could probably do each one in isolation but when they’re completed together it’s a different story.

those splits are near identical to me last year, very realistic, if you are not in the first 2 waves you might think about pushing your'e first run a little more as you could recover at the timeout for the kayak's, just a taught,every little bit counts!! best of luck!!

Bugsy2000

Sub 5hr!!!!!!!!!!!!!!

I've seen you run, you might aswell give up now.:D

KoemansCC

Thursday
Type: Bike (75% effort)
Time: 80 mins
Bike 30 mins warm-up, 3 x 8mins, 2 mins recovery, 20 mins warm-down

Distance: about 35-40k I think, equipment resets itself after 60 minutes
Speed: 25-30kph
Stationary gym bike

Warm-up, warm down completed at 60% effort, each rep completed at 75% effort, recovery completed at <60% effort...

Tomorrow: Brick Bike/Run

KoemansCC

Bugsy2000 wrote: »

Sub 5hr!!!!!!!!!!!!!!

I've seen you run, you might aswell give up now.:D

I was wondering when you'd show up, did you just recover from the spin last Friday?

Bugsy2000

Went out for a cycle & run on Monday. Did 35k on the bike, went well, felt great so I got stuck into the 6k loop from my house. Was half way round when I had to pack it in. Asthma really flared up. I actually cut through the fields to take a straight line home, didn't think I'd make it round the full way. Half expected a local farmer to take a pot shot at me for bothering his cattle.:(

snailsong

KoemansCC wrote: »

These are the splits I think someone should be aiming at to complete a sub-5, obviously people will be better at some disciplines and worse on others so this is only a guide.

Stage 1: Beach, Trail and Road Run            01:12:41
Stage 2: Kayaking across Killary Harbour      00:10:10
Stage 3: Trail and Road Run                   00:18:11
Stage 4: Cycling                              01:36:52
Stage 5: Mountain Run/Hike        Up          00:40:42
                                  Down        00:22:56
Stage 6: Cycling                              00:36:41
 
Total time                                    04:58:13

I calculated these from last years results, I picked the first result that was below the five hour mark and then choose 10 complete results either side (I omitted results that had a time missing), I then choose the median time for each event and totaled to get the overall time.

There are some challenging splits here, I could probably do each one in isolation but when they’re completed together it’s a different story.

Fair play, that's an excellent analysis. hats off to you for this scientific approach. I'll find this most helpful when I start training proper. Reading your log I notice that you do a lot of running on the treadmill as well as a lot of gym work. Why so? For me, and i expect many others, the best part of training is getting out in the open air. do you think the controlled environment of the gym is more condusive to your measured, analytic approach? And how do you motivate yourself to put in so many disciplined sessions?

KoemansCC

snailsong wrote: »

I notice that you do a lot of running on the treadmill as well as a lot of gym work. Why so?

Nothing scientific about it, just wanted to get off the road for a bit after I got the shin splints, ran on the road for a constant 3 months between January and March, didn't join the gym until about 4 weeks ago...not a huge fan of the treadmill as I always think I run slower on it for some reason.

I also work night shift Wednesday, Thursday and Friday so I find it easier to just hit the gym before work rather than just heading out the door for a session...the other days it's easier to jump on the bike or go for a longish run...

Bugsy2000

KoemansCC wrote: »

.......I also work night shift Wednesday, Thursday and Friday so I find it easier to just hit the gym before work rather than just heading out the door for a session...the other days it's easier to jump on the bike or go for a longish run...

You mean to say that you're writing up your log when you are supposed to be working:eek::eek::eek::eek:

KoemansCC

Friday
Type: Brick Bike/Run Cross Trainer (60-70% effort)
Time: 120 mins
Bike 90 mins into 30 mins run cross trainer

Bike
Distance: 33.38k
Time: 01:29:55
Avg Speed: 22.7k/h
Avg HR: 64% of Max

Run
Distance: 3.62k
Time: 00:23:55
Avg Pace: 06:37m/k
Avg HR: 80% of Max

Good session in hot weather, felt really comfortable on the bike, it was well within my comfort zone and well within the 60-70% target zone for the session. The real training started when I got off the bike and started to run, real heavy/jelly legs, felt like I was carrying a fully packed backpack with a full hydration bladder. Felt very hot and dehydrated after the cycle so called it a day with 6 minutes left, before I would have kept going to the target 30 minutes and I think thats where I was damaging myself. Heart rate was very high for the run too but I hope that was down to the heat/dehydration...calves a bit tender tonight.

Tommorrow: Rest day Pave the back garden

Sunday: Long bike spin

KoemansCC

Sunday
Type: Bike (50-60% effort)
Time: 120 mins
Hilly route, work all the climbs hard

Distance: 56.25k
Time: 02:37:15
Avg Speed: 21.5 k/h
Max Speed: 40 k/h
Avg HR: 60% of max
Max HR: 85% of max
Outdoor cycle on a hybrid with semi-slick tyres

Same route as last Sunday (Roscam-An Spideal-Moycullen-Roscam), tough cycle in very windy weather, especially the bit between An Spideal and Moycullen, very open Connemara landscape with no shelter. I felt very tired for the last few k, especially as I forgot to bring my bottle, so very thirsty at the end.

Tomorrow: Recovery run

KoemansCC

Week 3 (Connemara Adventure Challenge Build Up Week)
Monday:
Type: Recovery
Time: 50 mins
Easy paced 50 mins run

Tuesday:
Type: Interval Run (80%+ effort)
Time: 65 mins
10 mins easy paced warm-up, 10 x 3mins (hard), 90 sec recovery, 10 mins easy paced warm-down

Wednesday:
Type: Recovery
Time: 60 mins
Strength/core workout

Thursday:
Type: Swim
Time: 45 mins
Easy swim to work on technique

Friday:
REST DAY
Race registration

Saturday:
Type: Race
Connemara Adventure Challenge

Sunday:
Type: Recovery
Time: 30 mins
Easy paced 30 mins run

KoemansCC

Monday:
Type: Recovery
Time: 50 mins
Easy paced 50 mins run

Distance: 8.56k (Outdoor run)
Time: 00:56:13
Avg Pace: 06:34
Avg HR: None
Max HR: None

Probably went a small bit harder than I should have for a recovery run but hadn't run any proper distance outdoors for a while so wanted to test the water a bit...no heart rate readings, forgot my chest strap...

Tomorrow: Interval running

KoemansCC

Tuesday:
Type: Interval Run (80%+ effort)
Time: 65 mins
10 mins easy paced warm-up, 10 x 3mins (hard), 90 sec recovery, 10 mins easy paced warm-down

Distance: Just under 10k (Treadmill run at 1% incline)
Time: 1:05:02
Avg Pace: 05:00 (intervals only)
Avg HR: 78% of max (intervals only)
Max HR: 91% of max (intervals only)

That felt like a real workout, felt a bit like controlled discomfort towards the end of each interval (strolled each recovery), effort was just below the 80% so have to push a bit harder the next time...

Tomorrow: Recovery strength/core workout

KoemansCC

Wednesday:
Type: Recovery
Time: 60 mins
Strength/core workout

Did the usual core workout (15 reps by 15 exercises) but at home instead of the gym so didn't have access to the weights equipment...only took about 35 minutes, have to really put in the full hour if I want to see results in 3 months...

Thursday:
Type: Swim
Time: 45 mins
Easy swim to work on technique

No motivation at all today, only did about 6 or 7 lengths...spent about 30 minutes in the jacuzzi/sauna though so that should relax me for the race on Saturday

Tommorrow: REST DAY/Race registration

Saturday: Connemara Adventure Challenge

KoemansCC

Saturday:
Type: Race
Connemara Adventure Challenge

Target for the race was below 3 hours, completed it in 02:57:21 so pretty happy with that. Best leg was definitely the 8k off road section of the cycle leg, was mostly downhill and a bit technical but overtook a load of others so a real confidence booster. Worst leg was the off-road section of the last running leg to the finish line, had nothing left in the tank at that stage and had to walk most of the uphill parts, nice downhill run to the finish line though.

An improvement in stamina should help for the later legs of races and that will hopefully come with this training plan, next planned race is the Connemara Rough Diamond in 4 weeks.


Sunday:
Type: Recovery
Time: 30 mins
Easy paced 30 mins run

Nothing done today as still fairly tired from the race.

Tomorrow: Easy paced 50 mins recovery run

KoemansCC

Week 4 (Tougher week, increase in running time)
Monday:
Type: Active recovery
Time: 50 mins
Easy paced 50 mins run

Tuesday:
Type: Interval Run (80%+ effort)
Time: 65 mins
10 mins easy paced warm-up, 10 x 3mins (hard), 90 sec recovery, 10 mins easy paced warm-down

Wednesday:
Type: Active recovery
Time: 60 mins
Strength/core workout

Thursday:
Type: Interval Bike (75% effort)
Time: 95 mins
Bike 30 mins warm-up, 3 x 12mins (75%), 3 mins recovery, 20 mins warm-down

Friday:
Type: Brick Bike/Run (75-85% effort)
Time: 120 mins
Bike 90 mins (pick-up pace for final 30 mins) into run 15 mins (75%) into run 15 mins (75-85%)

Saturday:
REST DAY

Sunday:
Type: Run (60-70% effort)
Time: 90 mins
Easy paced 30 mins into 45 min (60-70%) into easy paced 15 mins.

KoemansCC

Monday:
Type: Active recovery
Time: 50 mins
Easy paced 50 mins run

Distance: 6.15k (Treadmill run at 1% incline)
Time: 00:50:15
Avg Pace: 08:15
Avg HR: 65% of max
Max HR: 75% of max

Very easy paced recovery run, legs still felt very heavy after Saturday but HR seemed lower than previous runs so happy with that as I felt my HR was too high when running.

Tomorrow: Interval running

KoemansCC

Tuesday:
Type: Interval Run (80%+ effort)
Time: 65 mins
10 mins easy paced warm-up, 10 x 3mins (hard), 90 sec recovery, 10 mins easy paced warm-down

Distance: Just under 7k (Treadmill run at 1% incline)
Time: 00:48:26
Avg Pace: 04:48 (intervals only)
Avg HR: 81% of max (intervals only)
Max HR: 90% of max (intervals only)

Very, very tired this evening so completed 5 intervals instead of 10, legs still very heavy. Might have to add an extra rest day after a race or complete a low impact recovery session on Monday's so that I am fully recovered for the harder session on Tuesday's to get the most benefit.

Tomorrow: Strength/core training

KoemansCC

Wednesday:
Type: Active recovery
Time: 60 mins
Strength/core workout

Time: an hour give or take...

Completed the usual Core Training Plan but uped the reps to 20 for each excercise, some of them require a bit of effort but seems to be getting easier, able to focus more on the breathing so there seems to be an improvement...should be able to do 25 reps in a week or two or may have to add some extra exercises...

15 exercises in the core plan x 20 reps

Also did some strength training…

Seated leg press 3 x 20 reps
Seated leg curl 3 x 20 reps
Leg extensions 2 x 20 reps
Shoulder press 2 x 20 reps
Pulldown 2 x 20 reps

Tomorrow: Interval cycle

KoemansCC

Thursday:
Type: Interval Bike (75% effort)
Time: 95 mins
Bike 30 mins warm-up, 3 x 12mins (75%), 3 mins recovery, 20 mins warm-down

Distance: about 45k (Gym bike)
Time: 01:35:02
Avg Speed: 30k/h (ish)
Avg HR: 75% of max (intervals only)
Max HR: 78% of max (intervals only)

Really felt a lot fitter doing this than previous sessions on the static bike, felt like I was powering the legs through when pedalling...sweated an awful lot and went through 1L of fluids (carb/protein mix) even though the gym felt cool and was well air conditioned so must have been a good workout...

Lower legs still don't feel 100% but feel OK when I do a few minutes warm-up, might be caused by working night shifts straight after workouts on Wed/Thu/Fri. Generally most people do a workout, stretch and then go home/sleep and can start their recovery straight away, I can generally walk anything from 2-5k while walking around a factory when not sitting at my desk so probably have a delayed recovery period.

Tomorrow: Brick Bike/Run

KoemansCC

Friday:
Type: Brick Bike/Run (75-85% effort) (60-75% effort)
Time: 120 mins
Bike 90 mins (60-70%, pick-up pace for final 30 mins) into run 15 mins (75%) into run 15 mins (75-85%) (60-70%)

Bike
Distance: about 45k (Gym static bike)
Time: 01:30:20
Avg Speed: 30kph (ish)
Avg HR: 63% of Max

Run
Distance: 3-4k (Gym treadmill)
Time: 00:30:00
Avg Pace: ?
Avg HR: 70% of Max

Typo in the original plan, no more 85% effort for two hours in training!!...another brick session but this time in the gym instead of outdoors. This was the polar oposite of the outdoor session two weeks ago where the cycle was easy but the run was hard and quit short. The cycle this evening really took it out of me especially the last 20 minutes where I was bucketing sweat but managed to keep the effort level in the correct zone; the run was a stoll...will have to do the next brick session on the same route as the previous one to see if there is any improvement.

Might have made a breakthrough on the tired/heavy legs/shin splints, was reading about race and recovery compression last night after I posted and thought this might address my symptoms. Wore a makeshift compression sleeve (physio compression sock) on my right leg doing todays workout, the leg I had shin splints on, and definetely felt a positive difference on that leg. Apparently compression after a race/workout is supposed to be even better so wore two old ankle supports around my calf/shin areas after the workout and the relieving effect was immediate, going to buy some proper compression sleeves/socks on the net and trial them for a few weeks and report back.

Once my legs are back in shape I'll be back to the outdoors again for most long running sessions, have been going to the gym far too much lately although it is very handy for the interval sessions especially on the bike. I am going to add a hill running session from next week at Knockma in Tuam and try to do my interval running on the running track in NUIG.

Tomorrow: REST DAY

Sunday: Long slow run

KoemansCC

Officially signed up for the Connemara Rough Diamond in 21 days so should be a good test of my current fitness over a similar distance to Gaelforce (56k)...

http://www.connemararoughdiamond.com/

Just noticed that the beach the race starts on is right beside the starting beach for Gaelforce...

KoemansCC

Sunday:
Type: Run (60-70% effort)
Time: 90 mins
Easy paced 30 mins into 45 min (60-70%) into easy paced 15 mins.

Distance: 12.37k
Time: 1:23:31
Avg pace: 06:45
Avg HR: 73% of max
Max HR: 82% of max

First long run on the road in about 7 weeks, took it fairly handy...HR was a bit about target but run was very comfortable and was never out of breath so not overly worried.

Going to hit Knockma Hill in a couple of hours for some hill running, it'll be interesting to see how the legs hold up after yesterday...

KoemansCC

Week 5 (Start of hill running week)
Monday:
Type: Hill Running
Time: 45-60 mins
Not sure of the uphill/downhill distances so will map with my garmin, want to try and run a full circuit if possible

Tuesday:
Type: Active recovery
Time: 50 mins
Easy paced 50 mins run or row depending on leg fatigue

Wednesday:
Type: Interval Run (80%+ effort)
Time: 65 mins
10 mins easy paced warm-up, 10 x 3mins (hard), 90 sec recovery, 10 mins easy paced warm-down

Thursday:
Type: Recovery
Time: 60 mins
Strength/core workout

Friday:
Type: Brick Bike/Run (60-75% effort)
Time: 120 mins
Bike 90 mins (60-70%) into run 30 mins (75%)

Saturday:
Type: Run (60-70% effort)
Time: 90 mins
Long slow run

Sunday:
Type: Bike (50-75% effort)
Time: 180 mins
120 mins (60-70%), 30 mins (75%), 30 mins (50-60%)

KoemansCC

Monday:
Type: Hill Running
Time: 45-60 mins
Not sure of the uphill/downhill distances so will map with my garmin, want to try and run a full circuit if possible

Distance: 06.35k
Time: 00:39:31
Avg pace: 06:14
Avg HR: 77% of max
Max HR: 89% of max

Knockma Circuit Stats:
Climb: 97m
Distance: 2.7k

Circuit lap times: 16:46, 16:31

Had planned three circuits but only ran two, couldn't climb the entire hill running so had to walk once for a minute on each circuit. Going to run this once a week, it'll help my descending big time as my current technique is terrible, mostly in my head I'd say.

Benchmark circuit time: 16.31

Tomorrow: Recovery running

Rawhead

This is an excellent thread and I'm going to unashamedly copy your plan. This is my first GF and I would genuinely like to do a sub 5hr. It won't be the end of the world if I come in a few minutes late but better to train for this level.
Keep up the excellent posts and all going well I'll trip you at the finish line in August.

KoemansCC

Rawhead wrote: »

This is an excellent thread and I'm going to unashamedly copy your plan

Work away, don't blame me if it's takes you 10 hours

Plan is going very well, feel very good health and fitness wise...there's still a niggling feeling in the back of my brain that I'm not doing enough, not working at a high enough intensity.

Tonight the plan called for a recovery session, I did an easy 50 minutes on the rowing machine listening to an audiobook (John Grisham- The Confession) but I was raring to just go and run a fast 5 or 10k...I have to remember that I can't work at full intensity 6 or 7 days a week or I'll get injured or break down again, because of the recovery session today I'll be fresh for a harder interval session tomorrow...can't wait

Couple of big sessions coming up at the weekend so I'll keep at the plan and review it after the Connemara Rough Diamond Race...

KoemansCC

Rawhead wrote: »

Keep up the excellent posts and all going well I'll trip you at the finish line in August.

You can't trip someone who's crawling...

KoemansCC

Tuesday:
Type: Active recovery
Time: 50 mins
Easy paced 50 mins run or row depending on leg fatigue

Distance: 9.92k (Rowing machine)
Time: 00:50:00
Avg HR: 126bpm (haven't got a max HR for static rowing yet)
Max HR: 135 bpm

Easy session on the rowing machine, was going to pack it in after 30 minutes and transfer to the treadmill as my hole gluteus maximus was killing me from the seat but persevered and done the full 50.

Training indoors is getting a bit boring now, can't wait to get out on the bike for a long spin on Sunday morning, going to take the semi-slick tyres off the hybrid and put the skinny slicks back on again, should see a good increase in speed...

Tomorrow: Interval running

Rawhead

KoemansCC wrote: »

You can't trip someone who's crawling...

Oh but you can when you are lying down.

I hear what your saying, I'm finding it difficult to slow down during my runs. I would be doing ok with the running (10k 43:36, Half marathon 1:44), it's the cycling I need to work on. I'll be trying to stick as close as possible to this thread as I have a tendency to focus on running and give the bike second place. I am currently using a MTB with road tires but have a road bike coming soon and think I'll use that for the race.

Thanks again for the posts..