Sub-5hr Gaelforce West Log

KoemansCC

Thursday: Road cycle

Distance: 41.07k
Time: 01:39:05
Avg speed: 24.9k/h
Avg HR: 71% of max
Max HR: 93% of max

Nice hilly cycle with some back roads in Connemara, rain stayed away too...

KoemansCC

Time to get this log back up and running again, not going to make a plan this week but going to post one again Sunday for next week. The reason I took a break the last couple of weeks was for the birth of my first child (baby boy 4.26kg), he's already on the whey protein for his first adventure race in 18 years!!...did two jogs in the last couple of days.

Friday: Road run
Distance: about 8.50k
Time: 00:47:57
Avg pace: about 05:39/km
Avg HR: 82% of max
Max HR: 93% of max

GPS didn't kick in for ages so distance/pace are only estimates...felt fine after a week off but got blisters on my right foot, has the skin softened after a week off???

Monday: Road run
Distance: 11.01k
Time: 01:04:24
Avg pace: 05:51/km
Avg HR: 82% of max
Max HR: 91% of max

Longish slow run, wanted to do a longish run to see how I felt after the break, a bit warm out there but no problems...

LaHaine

Congratulations!!

snailsong

Congratulations, this may have implications for the training...

KoemansCC

snailsong wrote: »

Congratulations, this may have implications for the training...

I'll just have to run and cycle faster to finish the sessions earlier!! or just give up eating and sleeping....

snailsong

You just have to put your life on hold for 18 years or so. Our first (of three) was born 8 years ago and I wouldn't change anything of course but I often wonder what i did with my time back then. As Lou Reed says 'Its the beginning of a great Adventure'.

centre back

congrats!! running with the buggy should be great weight training!!

yop

Hard to get out with a junior in the house, we are the same. Was aiming for a sub 5.30 this year in GF but no chance of that now with injuries just not going away.

Get in as much running as you can in the next 6 weeks.
I was avg that pace on my runs up to GF last year and managed a 6hour, but I cramped badly on the bike, hopefully you don't suffer the same!!!

Good luck with it.

KoemansCC

yop wrote: »

but I cramped badly on the bike, hopefully you don't suffer the same!!!

Good luck with it.

Cramped badly on the bike 2 years ago (calfs), but used nuun tablets since and not a sign of a cramp in any race...

Friday: Road cycle
Distance: 41.39k
Time: 01:45:47
Avg speed: 23.5kh
Avg HR: 75% of max
Max HR: 88% of max

Slower than the last time over the same route, very wet though and hit rush hour traffic both ways...

KoemansCC

Tuesday: Road run

Distance: 8.52k
Time: 00:45:00
Avg pace: 05:17/k
Avg HR: 77% of max
Max HR: 92% of max

That felt good, paced at 05:20/k and had plenty left for the last couple of k...definitely an 8k PB (00:42:20)...sub-40 for the Streets of Galway maybe?

KoemansCC

FIVE Weeks to go
Monday:
Type: Bike/Run (60-75+% effort)
Time: 90 mins
Bike 60 mins (60-70%) into run 30 mins hard run

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

Wednesday:
Type: Run (75% effort)
Time: 60 mins
Run 60 mins (75%)

Thursday:
REST DAY

Friday:
Type: Long Slow Run
Time: 90 mins
Easy paced run

Saturday:
Type: Interval Run (80%+ effort)
Time: approx 55 mins
10 mins WU, 10 x 400m (90 sec rec), 10 mins WD

Sunday:
Type: Bike (60-70% effort)
Time: 180 mins
Steady cycle, work climbs hard

KoemansCC

Monday:
Type: Bike/Run (60-75+% effort)
Time: 90 mins
Bike 60 mins (60-70%) into run 30 mins hard run

Bike
Distance: 31.6k (Static bike)
Time: 01:06:36
Avg speed: 28.5kh
Avg HR: 67% of max
Max HR: 73% of max

Run
Distance: 5.5k (Treadmill)
Time: 30.18
Avg pace: 05:30/k
Avg HR: 84% of max
Max HR: 93% of max

First time back to the gym in ages, don't like running on the treadmill anymore!

Tomorrow: Strength/core workout

KoemansCC

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

Core Workout x 20 reps, havn't done these in 2 or 3 weeks and I felt it, no excuse not to do this at least twice a week...

Wednesday:
Type: Run (75% effort)
Time: 60 mins
Run 60 mins (75%)

Distance: 8.06k (Road Run)
Time: 00:47:31
Avg pace: 05:54/k
Avg HR: 76% of max
Max HR: 84% of max

Very tough, had nothing in the tank at all, had to stop twice and walk for 200-300m...guess I'm paying for the two hard sessions Sunday and Monday. Back to work on the night shift tonight so had to stay up last night and sleep today so that probably didn't help, rest day tomorrow though! Right foot is blistering again, back to the anti-blister socks next time or my older runners...

Tomorrow: REST DAY

KoemansCC

Friday:
Type: Long Slow Run
Time: 90 mins
Easy paced run

Nothing done today :mad:, being back on the night shift has hit me for six...working tomorrow night too so not confident about getting out, watching the Tour de France dousn't help either...

Was toying with the idea of buying a road bike for the past few weeks to use in this years GF, have a decent Felt hybrid at the moment...thought the better of it as I don't want to break in a new bike with only a few weeks left, think I'll get one for the winter though...

Tomorrow: Interval run I hope

KoemansCC

Saturday:
Type: Interval Run (80%+ effort)
Time: approx 55 mins
10 mins WU, 10 x 400m (90 sec rec), 10 mins WD

Distance: 8.58k (Road run)
Time: 00:53:43
Avg Pace: 04.39/km (intervals only)
Avg HR: 74% of max (intervals only)
Max HR: 86% of max (intervals only)

Lap 1 1:38
Lap 2 1:48
Lap 3 1:58
Lap 4 1:51
Lap 5 1:49
Lap 6 1:59
Lap 7 1:59
Lap 8 1:52
Lap 9 1:51
Lap 10 1:50

Ran these on the road instead of the track like last time so times are a bit more erattic due to hills, slow enough intervals but happy with them as I was just out of bed...got attacked by a load of flies down the Rosshill road and had to sprint for some of the recoveries to get away...HTFU :cool:

Tomorrow: Long cycle

KoemansCC

Sunday:
Type: Bike (60-70% effort)
Time: 180 mins
Steady cycle, work climbs hard

Nothing done, shouldn't schedule a long cycle after a nights work!!!

KoemansCC

FOUR Weeks to go
Monday:
Type: Bike (60-70% effort)
Time: 60 mins
Steady cycle 60 mins

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

Wednesday:
Type: Steady Run
Time: 60 mins
Run 60 mins (60-70%)

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

Friday:
REST DAY

Saturday:
Type: Long Slow Run
Time: 90 mins
Easy paced run

Sunday:
Type: Bike (60-70% effort)
Time: 180 mins
Steady cycle...

KoemansCC

Monday:
Type: Bike (60-70% effort)
Time: 60 mins
Steady cycle 60 mins

[FONT=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Distance: 28.8k (Static bike)
Time: 01:00:00
Avg speed: 28.8kh
Avg HR: 69% of max
Max HR: 81% of max[/FONT]

Did this in the gym to avoid the race week traffic, thought I might be able to do 2 hours on the bike but it was fecking roasting in there...


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

[FONT=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Only the Core Workout x 25 reps completed...[/FONT]


[FONT=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Tomorrow: Steady run
[/FONT]

KoemansCC

Wednesday:
Type: Steady Run
Time: 60 mins
Run 60 mins (60-70%)

Distance: 9.49k (Road run)
Time: 00:56:09
Avg pace: 05:55/k
Avg HR: 77% of max
Max HR: 87% of max

Bit slower than I wanted for some reason , target pace was about 05:45/k but the legs felt very heavy...felt like I was running faster (avg HR 77%??) but the GPS never lies, legs feel tired now...

Tomorrow: Indoor Brick

KoemansCC

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

Bike
Distance: ????k (Static bike)
Time: 01:30:36
Avg speed: about 27-29kh
Avg HR: 63% of max
Max HR: 70% of max

Run
Distance: 5.0k (Treadmill)
Time: 31.59
Avg pace: 06.24/k
Avg HR: 78% of max
Max HR: 82% of max

Did this in the morning after work instead of before work Thursday night, tired but legs felt fresh when I got up this afternoon...

Today: REST DAY

KoemansCC

Saturday:
Type: Long Slow Run
Time: 90 mins
Easy paced run

Distance: 14.03k (Road run)
Time: 01:32:28
Avg pace: 06:35/k
Avg HR: 77% of max
Max HR: 88% of max

Nice easy jog in the rain...very enjoyable.

Tomorrow: Long cycle

KoemansCC

Sunday:
Type: Bike (60-70% effort)
Time: 180 mins
Steady cycle...

Distance: 65.02k (Road cycle)
Time: 02:47:34
Avg speed: 23.3kh
Avg HR: 67% of max
Max HR: 85% of max

Bord Failte should change their logo to "Welcome to Connemara - it doesn't matter which direction you cycle it will always be uphill against a headwind!!!" Legs really faded in the last 10k or so, I think the pedals were turning my legs, luckily I had 2L of fluid, really needed it..

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

Core Workout x 25 reps completed...

KoemansCC

Tuesday:
Type: Interval Run (80%+ effort)
Time: 56 mins
10 mins WU, 3 x 10mins (2 mins rec), 10 mins WD

Wednesday:
Type: Bike (60-70% effort)
Time: 60 mins
Steady cycle

Thursday:
Type: Steady Run (75% effort)
Time: 30 mins
Steady run...easy

Friday:
REST DAY

Saturday:
8K Race - Streets of Galway

Sunday:
Type: Recovery Run
Time: 50 mins
Easy paced run

KoemansCC

Tuesday:
Type: Interval Run (80%+ effort)
Time: 56 mins
10 mins WU, 3 x 10mins (2 mins rec), 10 mins WD

Distance: 10.00k (Road run)
Time: 00:56:10
Avg Pace: 4:55/km (intervals only)
Avg HR: 75% of max (intervals only)
Max HR: 89% of max

Really didn't want to go out tonight but once I did everything felt good, happy with that, a few small hills included...

Tomorrow: Steady cycle

KoemansCC

Wednesday:
Type: Bike (60-70% effort)
Time: 60 mins
Steady cycle

Lazy after work so couldn't be arsed...

Thursday:
Type: Steady Run (75% effort)
Time: 30 mins
Steady run...easy

Distance: 3.91k (Road run)
Time: 00:22:08
Avg pace: 05:40/k
Avg HR: ?
Max HR: ?

Short jog, no HR data as chest strap was incorrectly positioned, lower legs still a bit tight from Tuesday's run...

Tomorrow: REST DAY

Saturday: Streets of Galway

KoemansCC

Saturday:
8K Race - Streets of Galway

Distance: 8.02k (Road run)
Time: 00:40:05
Avg pace: 05:00/k
Avg HR: 88% of max
Max HR: 95% of max

No official time yet as its delayed, sub-40 was the target so pace was spot on (8k dead GPS time was 39:53), could probably have ran faster but ran out of energy at about 6k, was going to take a gel at the start but didn't bother...

EDIT: OFFICIAL TIME 00:40:07

Tomorrow: Recovery jog or I might change it to a longish cycle depending on the mood...

KoemansCC

Sunday:
Type: Recovery Run
Time: 50 mins
Easy paced run

Distance: 8.97k (Road run)
Time: 01:00:23
Avg pace: 06:44/k
Avg HR: 72% of max
Max HR: 81% of max

Easy jog, lower legs were heavy/stiff...

KoemansCC

TWO weeks to go

Monday:
Type: Bike (60-70% effort)
Time: 180 mins
Steady cycle, work climbs hard

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

Wednesday:
Type: Interval Run (80%+ effort)
Time: approx 60 mins
10 mins WU, 4 x 1.6k (2 min rec), 10 mins WD

Thursday:
Type: Bike (60-70% effort)
Time: 60 mins
Steady cycle...

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

Saturday:
REST DAY

Sunday:
Type: Bike (60-70% effort)
Time: 90 mins
Steady cycle...

LaHaine

Feeling confident about sub 5?

KoemansCC

LaHaine wrote: »

Feeling confident about sub 5?

Not really to bo honest, but I'll give it a good go. Down at the moment with a virus so no training done yesterday or today, not sure when I'll get back out again...might do a core workout this evening if I'm up to it. Not going to do any running at all next week and only going to do a small bit of cardio on the bike Monday, Tuesday and maybe Wednesday; I'm better in a race when I'm completely fresh...