Tri-ing my best...

couerdelion

Decided to start a log here so I can review my progress over the year (or what's left of it). I do blog as well but I think me writing mainly about training on there is a little boring for my family and friends who read it

Over the last few years (probaly closer to 10!) I've got into a bit of a routine of putting weight on in the rugby off season, only to struggle to get fit pre season and then be off the pace for 90% of the season. I've now retired from playing so after my wife suggested it, I decided to do the Dublin Triathlon at Olympic distance. I was 19st 10lb at Christmas 2010.

January and February had me travelling a lot for work and I found training hard to fit in but I continued on and eventually did my first triathlon last weekend (Blanchardstown Sprint) and got the following result:

Swim: 18:36
T1: 3:57
Bike: 38:58
T2: 2:31
Run: 25:38
Total: 1hr 29m 39s

I was happy with that and if I did it again tomorrow I think I could probably shave 3-4 minutes off the swim and transitions.


I've been following a plan I got in 'Triathlon Plus' which is a 3 weeks on 1 weeks recovery cycle. Roughly my current training plan is:

Mon: am - Weights, pm - Swim
Tue: pm - Run
Wed: am - Weights, pm - Swim
Thu: pm Run
Fri: Day off (sometimes pm slow swim)
Sat: pm - Long Cycle
Sun: pm - Bike/Run Brick

I'm now down to 18st and am looking to get down towards 17 for the Dublin City Triathlon (although from a picture I saw of myself at the Fingal tri I look more like 28st!). I'm not sure what kind of sprint times I am wanting to target for year end as I am not sure what is attainable. Probably something like:

Swim: 15 minutes
Cycle: 35 minutes
Run: 22 minutes

Including transitions then around 75 minutes which will be about an 8% increase on my ~90 minute time at the weekend.

I am thinking of joining a club. Either a masters swim and a cycle club or just a tri club. Main obstacle has been the places they train but theres a new club in Blanchardstown called Activ Multisport that train at the NAC/Phoenix so when they get their joining page sorted I might consider it if they are begginner friendly.

couerdelion

Fri 20/05
Planned: Rest Day
Actual: Gym session and Swim

Friday is meant to be a rest day but I rarely feel like resting. I'm used to doing 5 gym sessions a week plus rugby training and matches so despite my weight I am not totally unfit and I don't feel like I'm over training. Gym session consists of a quick run to warm up and then a weights session.

Swim was just a slow 800m, 100m warm up and then 6x100 off 3mins (I know really slow but it gave me around 45 seconds rest!) and then a 100m warm down.

Sat 21/05
Planned: Slow 1hr cycle with the wife
Actual: 48.69km - 1:52:06 - http://runkeeper.com/user/couerdelion/activity/36340909

I had decided not to bother training today as my wife decided to go shopping instead and I was gardening. Felt a bit guilty though so decided to go out for a spin and get some miles in my legs. I had done a route a few weeks ago from Tyrellstown down to Ratoath across to Dunshaughlin then on to Clonnee and back to Tyrellstown. This time I did the same but added in a lap of the industrial estate via Cappagh and Hollystown.

The weather was terrible and I was soaked. The wind was pretty strong and although it helped on the way out the two thirds after Ratoath were horrible and really brought my speed down. I was faster than two weeks ago but only by an average of 1 second per km. Still I rode further and quicker so I'm improving :-)

catweazle

couerdelion wrote: »

Swim: 18:36
T1: 3:57
Bike: 38:58
T2: 2:31
Run: 25:38
Total: 1hr 29m 39s

Besides seeing transition times which are worse then mine they aren't bad times at all, particularly the bike! I am guessing wioth those times while you are 18+ stone you are 6 foot+ and not a prop forward. Good luck with the log

Two loggers on here are in that club Macanri and El Director (might be a boards record for clubs so pm them for info)

couerdelion

catweazle wrote: »

Besides seeing transition times which are worse then mine they aren't bad times at all, particularly the bike! I am guessing wioth those times while you are 18+ stone you are 6 foot+ and not a prop forward. Good luck with the log

Thanks and yes I'm 6ft 4in, a prop in Rugby League but second row / back row in Union.

catweazle wrote: »

Two loggers on here are in that club Macanri and El Director (might be a boards record for clubs so pm them for info)

I probably will, I've read El Directors blog and he's pretty fast!

couerdelion

Sun 22/05
Planned: Easy Cycle/Run Brick Session with the wife.
Actual: Cycle: 22.23km - 42:33 - http://runkeeper.com/user/couerdelion/activity/36462009
Run 5.52km - 32:14 - http://runkeeper.com/user/couerdelion/activity/36467547


I was up early enough this morning for a game of golf. My worst game of the year and I probably racked up extra milage zig-zagging around the course. I got back and decided to get out before the weather turned bad. My wife bailed on me again and tried to cajole me into having a lazy afternoon watching TV. I'm made of sterner stuff these days though so off I went...

I decided to cycle to Ratoath and back, via Kilbride, taking in some of the Fingal SPrint Tri course. Legs were a little sore from yesterday but I still went at it full blast and set a PB for the distance averaging 31.34kmh.

The run I decided to take easy, perhaps a little bit too much, and finished it averaging 5.50 min kms. I was cramping quite a bit in my left hamstring at the end. I think this was down to the long walk playing golf and poor nutrition this morning. Still another brick done and a PB in the cycling. Weigh in tomorrow and hopefully a loss. I had a sneaky look today and I saw 17 on the scales for the first time in a few years

couerdelion

Mon 23/05
Planned: Gym Session and Swim
Actual: Gym session and Swim

Gone back to a high intensity interval training routine in the gym. I was given it by a rugby league conditioning coach a couple of years ago and its meant to help me burn fat. It basically consists of three tri-sets with no rests in between sets. HIIT Day One looks like this:

(3x12)
Machine Leg Extensions
Lat Pulldowns
Bicep Curls

(3x12)
Machine Leg Curl
Seated Row
Bicep Concentration Curls

(3x12)
Machine Leg Press
Pullovers
Bicep Hammer Curls

I then finished off with swiss ball curls (2x30) and boxer curls (2x20). I would normally add in woodchoppers but both cable machines were being used and it was not possible to jump in.


Swimming this evening was about trying to improve my technique and not worrying about speed. I was able to get down to 20 strokes per 25m length and the slower pace made it easier to get my breathing effortless. 1000m done and I feel I've made a small improvement. One thing I hate about swimming though is how I always seem to get water in my ear and can't clear it out. Most annoying!

Woke up late this morning so will weigh in tomorrow.

elvis jones

Keep it going man !

I'm planning to do a half marathon on June 26th so gonna try and do 9 to 10 miles tonight to gauge how i am on that distance !

Weights are something i'm going to have to start to look at. I'm in for a transfer in work to another town so i'm holding off in case that goes ahead and i can join a gym there.

couerdelion

Tue 24/05
Planned: 45 min interval run
Actual: Cycle: 45 min interval run

Easy enough run to be honest. I use an app on the iphone called "lolo treadmill" which takes a bit of guess work out of it for me. Basically it gives me a graph showing speeds and then talks me through (annpying american femal voice) the settings from a 5 minute warm at say 9.0kmh upto a final 2 minutes at 13.6kmh.

I recently updated it and she spent most of the time telling me to keep my core tight today and to relax my shoulders.:rolleyes: The only slight problem is that it gives the speed in mph and I have to convert in my head to kmh. I always round up too so I work harder than I need to.

Any way including my warm-up I managed to complete over 8k and hit the 8k mark in 43.26 and burnt 1000kcal, although you never know how acurate the machines are.

I'm doing an 8km race in June so I would hope to hit around the 40 minute mark for that this year. Running is one part sat the moment that I cannot see much improvement in but to be honest I haven't been looking to set fast times each run.

Full Race Schedule for the year (so far) is:

15th May - Fingal Triathlon (Sprint) - 1:29:38
04th June - Tri-Athy (Super Sprint) - Entered
21st June - Dublin Docklands Run (8km) - Entered
26th June - Skerries Triathlon (Sprint) - Entered
16th July - Muckno Mania (Sprint) - Entered
31st July - Rosses Point Triathlon (Sprint) - Entered
14th August - Tri the Lough (Sprint)
20th August - Frank Duffy 10 miler (Road Race) - Entered
28th August - Dublin City Triathlon (Olympic) - Entered

couerdelion

elvis jones wrote: »

Keep it going man !

I'm planning to do a half marathon on June 26th so gonna try and do 9 to 10 miles tonight to gauge how i am on that distance !

Weights are something i'm going to have to start to look at. I'm in for a transfer in work to another town so i'm holding off in case that goes ahead and i can join a gym there.

A half marathon is still way off for me at the moment. I aren't sure I'd have the patience to run for that long Just booked the 10 miler today and have said I'll run it with a lad from work. Only aiming for 9 minute mile pace but even that seems like a long time.

I enjoy doing weights and it means I get to the gym every day. This is good if only because it means I only have time to grab a wrap for my lunch and therefore stop myself eating crap..

elvis jones

couerdelion wrote: »

A half marathon is still way off for me at the moment. I aren't sure I'd have the patience to run for that long Just booked the 10 miler today and have said I'll run it with a lad from work. Only aiming for 9 minute mile pace but even that seems like a long time.

I enjoy doing weights and it means I get to the gym every day. This is good if only because it means I only have time to grab a wrap for my lunch and therefore stop myself eating crap..

I'm doing that 10 miler myself ans the 5 a few weeks later. 9 min mile pace would be perfect for me.

I enjoy the long slow runs, great for clearing the head. I just don't enjoy the gym at all so the idea of doing a weights session is hell for me, but it will have to be done.

My fastest 8KM was 43:30 last yr, i'd love to get below it this yr.......sub 40 is dream land stuff for me currently.

couerdelion

Wed 25/05
Planned: Gym Session and Swim
Actual: Gym session - Swim missed due to injury.

Another high intensity interval training routine in the gym for day two of the programme.Day one was Legs, Back & Bicep, Day two is Chest, Shoulders & Triceps. HIIT Day Two looks like this:

(3x12)
Chest Press
Shoulder Press
Tricep Machine Pushes

(3x12)
Dumbell Press
Shoulder Raises
Tricep Cable Pulldowns

(3x12)
Pullovers
Barbell Raise
Tricep Dips

I've reduced the weights quite a bit from what I used to be lifting but am still finding it challenging enough. Reason for the reduction is that I don't need to carry the mass I did when playing rugby (although a lot of that is probably fat ). Difficult enough session today.

I've strained a muscle/ trappeda nerve in my back/neck/shoulders and I was in a bit of pain last night. It's been ongoing for a week or so but hasn't really affected me till yesterday, because of this I missed out my ab excercises (neck strain) and decided to give swimming a miss tonight to help it fix. It kind of feels like my heads too heavy for my body!

I'm pretty fed up to have missed a session already but I will be back into it tomorrow and I'll make Fridays swim a little bit longer. I hate missing swim sessions as its the discipline I really need to work on the most. Talking of which I might have decided to join Activ Multisport Club. There next swim coaching block starts 6th June and there the most local club to me (NAC/Phoenix park). Just waiting for a bit more info before finally commiting.

couerdelion

elvis jones wrote: »

I'm doing that 10 miler myself ans the 5 a few weeks later. 9 min mile pace would be perfect for me.

I enjoy the long slow runs, great for clearing the head. I just don't enjoy the gym at all so the idea of doing a weights session is hell for me, but it will have to be done.

My fastest 8KM was 43:30 last yr, i'd love to get below it this yr.......sub 40 is dream land stuff for me currently.

More than welcome to join us at that pace if you like. I can't promise even splits or anything like it though

My outside runs to date have been below that kind of pace except when I have competition. So in the Tri I was only just off 5 min km pace and training last week when another runner crossed the road going at a faster pace I was bang on 5 min km as I overtook her andtried to leave her behind. She stuck with me for 3km! Competitve me?;)

Macanri

couerdelion wrote: »

I hate missing swim sessions as its the discipline I really need to work on the most. Talking of which I might have decided to join Activ Multisport Club. There next swim coaching block starts 6th June and there the most local club to me (NAC/Phoenix park). Just waiting for a bit more info before finally commiting.

Hey, good stuff couer...
There is also a group swim session on a Thurs morning in the NAC @ 06:30. 50m format.
Hope you decide to join us! Happy training.

Macanri

Hey lad, I read this in the 1st tri 2011 thread:

couerdelion wrote: »

Next up I'm doing the try-a-tri at Athy.

A couple of reasons for the shorter event... Brother in laws first event and he's just learnt how to swim, my first time swimming in a wetsuit, and my wife is doing the Ladies Mini Marathon on the Monday so doesn't want to do a sprint on the Sunday and I can't really justify a trip on the Saturday for her and one on the Sunday for me.

Just to let you know that there are a few heads from Activ Multisport doing this. If you want to say hi to a few of them drop them a line throught the web site or their facebook page. I won't be there myself as I'll be on my 2 week summer holiday.

Well done on your first tri - Fingal - nice racing. And all the best for Athy.

elvis jones

Macanri wrote: »

Hey lad, I read this in the 1st tri 2011 thread:



Just to let you know that there are a few heads from Activ Multisport doing this. If you want to say hi to a few of them drop them a line throught the web site or their facebook page. I won't be there myself as I'll be on my 2 week summer holiday.

Well done on your first tri - Fingal - nice racing. And all the best for Athy.

I'll be on the mic all weekend so remind me closer and i'll give them a shout out when they go through transition !

couerdelion

Macanri wrote: »

Hey, good stuff couer...
There is also a group swim session on a Thurs morning in the NAC @ 06:30. 50m format.
Hope you decide to join us! Happy training.

I saw that alright but at the moment I can't see my self getting up at those kind of times.:eek: Good luck to those who do though! I'll hopefully have a met a few of you before Athy so will say hello if anyone is around on the Saturday.

couerdelion

Tue 24/05
Planned: 1 hour run
Actual: 1 hour run

Well the idea behind this was to see if I was in shape to hit my 40 minute target for the 8km dockland run. I reckoned if I could run an hour at the pace then the 40 minutes would seem easy when I come to race it.

I set the treadmill to a 0.5 gradient (I don't usually bother with a gradient) and off I went. I hit the 8km mark at 39:23, the 10km mark at 49:09 and then ran the hour out to finish with just over 12km on the clock. My longest run this year and happy to know that I can do that kind of pace easily enough. When I say easy I don't mean I could have done it 1km faster or anything, more that although my mind wanted to quit my body was fine and even though I set a small incline it was still the fastest time I've ran 8km or 10km.

It wasn't all plain sailing though. I've someone managed to get chaffing injuries on one thigh and on the back of one arm. A mixture of sweat and seams I'm assuming. :mad:

couerdelion

Fri 27/05
Planned: Gym Session and Swim
Actual: Gym session - Swim missed due to injury.

Another high intensity interval training routine in the gym and another swim missed due to injury. Neck back was feeling ok till I got in the car when a pain shot across it. Decided to give it more rest. The gym work doesn't seem to be affecting it.

couerdelion

Sat 28/05
Planned: 2 hour cycle
Actual: 2 hour 37 cycle - http://runkeeper.com/user/couerdelion/activity/37214707

Long cycle day to get miles in the legs (longest one so far!). Played golf this morning out at Knightsbrook - long course especially in the wind. Didn' get back till well after 3pm. Brother in law had said he fancied a long cycle so he met up with me at mine and off we went. Usual route from Tyrrelstown out to Ratoath and on to Dunshaughlin, took a detour here out on the new road and then turn back to Dublin via Batterstown. Once I got to Clonnee I left the brother in law who was tired enough and headed to Leixlip then onto Lucan and on towards Strawberry beds. For some strange reason I decided to head up Somerton Lane to Castleknock. Man it was tough! Finally made it home after 2:37 and an average speed of 25:52 which I was happy enough with considering the wind, my longest ride by 18km and how slowly I climbed Somerton lane

couerdelion

Sun 29/05
Planned: Easy recovery cycle
Actual: 53 minute cycle / 24km

Usual route just to ease my legs out and burn a bit of fat. The wind seemed to be blowing in my face both ways which wasn't good and I felt like I had a lack of strength in my legs in some parts. Not sure if that was the effects of yesterdays cycle or getting up and going straight out without any food. Easy enough pace at ~27kmh

elvis jones

Doing well man,

I was in Athy yesterday at the swimming event. Good flow on the river so that should help you and its all down stream !

I think i'll just do sprint in Dublin as my swimming is bad and to be honest i don't think i could hack 1500 with half it up stream.

Winds are meant to die down later in the week so i hope to actaully use this new bike:D

couerdelion

elvis jones wrote: »

Doing well man,

I was in Athy yesterday at the swimming event. Good flow on the river so that should help you and its all down stream !

I think i'll just do sprint in Dublin as my swimming is bad and to be honest i don't think i could hack 1500 with half it up stream.

Winds are meant to die down later in the week so i hope to actaully use this new bike:D

Looking forward to trying the wetsuit out. Yeah, 1500m in the liffey isn't my idea of pleasure, I guess it's more the challenge that I'm looking forward to. I'll come and say hello in Athy. There won't be too many people aking you if you're Elvis

couerdelion

Mon 29/05
Planned: Benchmark 5km
Actual: Benchmark 5km

I read in the triathlete training bible about the importance of regularly measuring performance so decided that it was a good time to measure where I am at now and then conduct a monthly test. With it being a treadmill test then the weather, venue and warm-up are controlled and as I eat the same for breakfast every morning fuelling will not be different between tests. This should provide good feedback for a measure of progress.

I ran the 5km in 21 minutes 53 seconds. Speed averaged 13.7 or 4min 22 second kms. Just over a month ago this run was taking me 24:48. I reckon when I attempt this again next month, with additional weight loss I should be able to beat 21 minutes! (Fingers crossed although that is 14.3km)

elvis jones

couerdelion wrote: »

Mon 29/05
Planned: Benchmark 5km
Actual: Benchmark 5km

I read in the triathlete training bible about the importance of regularly measuring performance so decided that it was a good time to measure where I am at now and then conduct a monthly test. With it being a treadmill test then the weather, venue and warm-up are controlled and as I eat the same for breakfast every morning fuelling will not be different between tests. This should provide good feedback for a measure of progress.

I ran the 5km in 21 minutes 53 seconds. Speed averaged 13.7 or 4min 22 second kms. Just over a month ago this run was taking me 24:48. I reckon when I attempt this again next month, with additional weight loss I should be able to beat 21 minutes! (Fingers crossed although that is 14.3km)

Your starting to annoy me:D

couerdelion

Tue 31/05
Planned: 60 min run
Actual: HIIT Wieghts session / tag rugby training

I was hoping to get a long run in but as soon as I started it just didn't feel right. My shorts were riding me and the seam was rubbing against my legs. Decided to scrap it and do weights instead: Chest/Shoulders/Triceps and then took a tag rugby training session later on, I didn't do that much running really as I was coaching but it kept me active. Hopefully I'll get the run in today instead...

couerdelion

Wed 01/06
Planned: Long Run (rearranged from yesterday) and Swim
Actual: Long Run and Swim

1 hour run at an easy 11.5km (5.13min km) speed.
Was really tired after this and even contemplated going to bed when I got home and missing swimming.

I didn't though and still went for the swim, having to dodge a couple of people who decided to use the lane as a paddling pool sat on the edge dipping their feet. Concentrated on stroke rate and technique.

couerdelion

Thu 02/06
Planned: HIIT Weights
Actual: HIIT Weights and Run

Legs/Back/Biceps day in the gym and then decided to do a slow run. Started off at 10kmh (6min km) then added 0.1 to the speed every minute finshing at 21 mins and 12 kmh (5 min km) Felt really easy although that;'s because it is

No training tomorrow. Going to make sure I take my day off. Starting to feel tired and then have a race Saturday, just a try a tri at Athy. Just treating it as a training session. Possibly a long ride Sunday. Thinking of doing the An Post Meath Heritage Cycle in July... hmmmm what distance?...

couerdelion

Well after Thursday's post about feeling tired I came down with a bad sore throat and sinus infection Friday and almost decided to take sick time. Luckily I felt slightly better Saturday so decided to do Triathy as I had entered it.

I was enterd in the try a tri as it was my first open water swim and only my secind tri. After the briefing we had to walk to the start line and somehow I ended up being given the Bolivian flag to carry in the parade behind a pipe band. One thing I willl mention, loads of signs welcoming visitors from every country (Phillipines, Poland, Scotland, Wales, Northern Ireland... every county from the registration list that had entered except mine. The queen was over last month surely england isn't still a dirty word!).

Anyways, first open water swim. I found it really hard to put my head under the water as I could see nothing. Ended up moving my head side to side every stroke. Finished in 6:37 but felt dizzy going through T1 and sat down to remove wetsuit and put cycle shoes on. T1 ended up being 2:44.

Cycling was good. I powered it and completed in 31:55. Now, it was meant to be 13.6km but I do not believe that as my 31:55 time would work out as 47 min 20km which is rubbish. I was riding much faster than that according to my speedo and I didn't get overtaken at all.

T2 was slow. Took me an age to remove cycle shoes and put runners on: 2:12.

Run was ok. Was hard for the first 1-2km running up the hill but along the river I settled and ended uo sprinting for the line in a race with a girl I had overtaken 100m prior. We crossed together and I offered her my hand and congratulated her on the race. Run time 18:40.

Total time was 1:02:12 which was 4th in my age group and 29th overall. I'm very happy with that although I was hoping to beat 1 hour.

Must say hello to Elvis too who did a great job MC ing the event and was a firm disciplinarian of the tranasition area, in his own words... "If Fiana Fail was in power and Hitler was in charge I would be Hitlers number two!"

couerdelion

Sun 05/06
Planned: 50 km cycle
Actual: 46km cycle - http://runkeeper.com/user/couerdelion/activity/38202200

Tyrrelstown --> Clonsilla --> Lucan (loop) --> Clonee --> Ratoath --> Tyrrelstown.

Was going to go out by myself for an easy cycleto spin the legs out but after a last minute text I met up with the brother in law 7km in. I think he felt he had something to prove after I beat him in the tri on Saturday, as he pushed the pace most of the way round and I just hung on. I had nothing in the tank and the legs were dead. I pushed it every now and again if I felt he was slacking (didn't want to look like I was weak :-) !)Probably didn't help only having a slice of toast that morning. Average was about 28 kmh on cycle computer as it excluding stop waiting for Bro-in-law

Mon 06/06
Planned: 10 km run
Actual: 10.8km cycle - http://runkeeper.com/user/couerdelion/activity/38341860

Ballycoolin Industrial Estate loop. The wife had gone out to do the Mini Marathon so I had to make sure I did something. Set my phone to let me know how I was faring against 5:45 pace. Pretty much kept to it all the way round slowing down when the lady in the phone told me I was running too fast. First run I have felt really comfortable on and not felt like I was running out of energy. I could have run for ever at that pace. Probably need to up it a little next time.

couerdelion

Thu 02/06
Planned: HIIT Weights
Actual: HIIT Weights

Legs/Back/Biceps day in the gym.

After doing the womens mini marathon race yesterday and checking her diary the mrs decided that the Dunshaughlin 10k would be her next 10km. I agreed to do it and entered online after she told me we had nothing on that weekend. I've since realised I am doing the skerries sprint tri the day after. Ah well, Skerries is only a 'C' race that I entered to give my brother in law a bit of moral support. It'll be a busy week with the Docklands run only 3 days before :eek:

Fly out to Sardinia tomorrow for 5 days. There will be no training planned as I will be indulging in the local food, wine and beer with a mate (wife couldn't get time off ). I like to think of it as resetting my body so it no longer thinks it's in starvation mode. my wife calls it binge drinking...

elvis jones

Enjoy the few days off and it all begins again on the June 14th !

couerdelion

Ok time for an update after a period of inactivity.

So I spent last Weds - Sun relaxing in Sardinia. Did nothing. I could pretend I did some open water swimming but all I did was swim out to dive off rocks.

Mon 13/06
Planned - Gym HIIT & Swim Training.
Actual - Gym HIIT & Swim Training.

Chest, Shoulders and Triceps Trisets in the gym followed by a 20 minute run 5:30s per km pace. Easy enough. Have decided to do a 20 minute run everytime I'm doing a gym session to help with the weight loss and to get more miles in the legs. I'll see how I'm feeling and decide if I'm over doing it. If I am I'll cut back again.

Swim training was good. Not good as in I'm a brilliant swimmer (I felt I was pretty crap really!) but just to have some structure to the training and having someone telling me what I am doing wrong. Session for me was 2x(50m crawl, 50m backstroke, 50 kickboard, 50 pullbuoy), 300m kickboard, We then finished with 300m leading with one hand and practising breathing to the opposite side as we were told that we were lifting up out of the water when breathing. I don't normally use my legs at all so was in bits with all that kicking. I even had to get out and stretch the calves as they were cramping which then caused cramps up my shins. Still I really enjoyed it and am thinking of adding in the Thursday morning sessions too.

Tue 14/06
Planned: 30 minute Run
Actual 29 minute Run

Built up slowly from 10.0kmh (6:00s per km) to 11kmh (5:30s per km) on the treadmill and then did 10 intervals at 14.5kmh (4:07s per km) for 1 min dropping down to 10kmh(6:00s per km) for a breather for 1 min. It was hard enough but not a killer session by any means. I was going to 30 minutes but sweat had got into my iphone speaker microphone and it kept switching to voice control.

elvis jones

Hope Italy went well !

You back in our weight loss thread ??

couerdelion

elvis jones wrote: »

Hope Italy went well !

You back in our weight loss thread ??

Very relaxing thanks, felt like I was away for ages.

Yep back on the weight loss wagon, I'm lucky number 13!

couerdelion

Wed 15/06

Planned: Gym/Run |1000m swim
Actual: Gym/Run |550m swim

Legs/Back/Biceps then a 20 minute run.
Swim in the evening was disappointing. Practised breathing without moving my head too much but still seem to be swallowing more water than air. Didn't get into much of a rhythm at all and then the wife starting getting wheezy so we called it a day.

couerdelion

Thu 15/06

Planned: 1 hour run
Actual: 1 hour run

I do most of my running in the gym on a lunch time. I've thought about running in the streets but too many traffic lights in central Dublin. Anyway today I did a 20 min warm-up bringing the speed upevery minute till I hit 5 min km pace and then the idea was to continue that for 40 mins. Unfortunately after about 8-9 mins I had to bring the pace down. There was no air in the gym, and a heavyish weights session on the legs the day before had left them feeling a little bit heavy. I ended up dropping the pace to 5:45 per km and then back up to 5:30's for the last 20 minutes so I ended up finishing with more or less dead on 11km for the hour.

Macanri

Fair play to you having the will power to be able to do most of your running on the threadmill. I can't bear them - luckily I don't work in the city centre.
At least you finished out running the full hour and didn't quit when the pace dropped. I suppose thats why they call it training.

couerdelion

Fri 17/06

Planned: Gym session
Actual: Gym session

Day off really but still working on strength and losing weight. Chest/Shoulders/Triceps and feeling tired throughout. I'll watch for signs of over training.

Sat 18/06

Planned: Cycle
Actual: 30km Cycle

Wasn't really sure what I wanted to do today. Had beers last night. Lots of them. Then met friends for brunch but knew I needed to get out. Met with borther in law and did an nice easy 30km ish ride. Shot off and left him for dead a couple of times just to prove to myself I still have more speed than him Was going to turn it into a brick but decided to save my legs as my calves were tight enough.

Long cycle tomorrow. Maybe my first 100km!:eek:

couerdelion

Macanri wrote: »

Fair play to you having the will power to be able to do most of your running on the threadmill. I can't bear them - luckily I don't work in the city centre.
At least you finished out running the full hour and didn't quit when the pace dropped. I suppose thats why they call it training.

I'm lucky enough that there is at least 3 of us going over from work each day. On thursday there were two extra and we were all on the treadmills. I had to carry on so they could "witness the fitness!"

couerdelion

Sunday 19/06
Planned: 100km cycle
Actual: 107km cycle --> http://runkeeper.com/user/couerdelion/activity/40023655

First really long cycle. Headed out from T'town down to Ratoath and then onto Dunshauglin and Trim. From Trim headed down to Longwood and then to Moyvalley coming back via Maynooth and Dunboyne. I found it pretty tough. I wasn't trying to hammer it, just keeping the cadence high but I always felt like I did not have enough energy.

Out to Trim wasn't too bad, but between there and Moyvalley was a killer. The road surface wasn't great and there was a slight headwind but I think I just ran out of energy. I stopped in Moyvalley at a garage for a drinks refill and a refueling and then was grand on the way back. Got slightly lost in Maynooth and had to stop, check bearings and turn around. I completed it in 3hrs 55mins so an average just over 27kmh.

elvis jones

Well done man, your putting me to shame !!!

I'm planning to do a long one this weekend, i'm going to design a route now and fingers crossed its abotu 80 to 100km.

Whats up next race wise ?

couerdelion

elvis jones wrote: »

Well done man, your putting me to shame !!!

I'm planning to do a long one this weekend, i'm going to design a route now and fingers crossed its abotu 80 to 100km.

Whats up next race wise ?

I use www.ridewithgps.com to map out intended routes. Seems better than map my run or any of the others.

Race wise: Docklands 8km tomorrow, Dunshaughlin 10km on Saturday (thinking I'm just going to run with the wife to help her beat her 1 hour target) then rounding off the week with Skerries Sprint distance on Sunday. Yes, I've stupidly overstretched myself, but they're all just being treated as training sessions so shouldn't be a problem. They'll also help towards losing weight

Of course when I say I'm treating it as a training session I will still try to beat my brother in law who talked me into entering it with jibes about my sexuality.

kennyb3

couerdelion wrote: »

Sunday 19/06
Planned: 100km cycle
Actual: 107km cycle --> http://runkeeper.com/user/couerdelion/activity/40023655

First really long cycle. Headed out from T'town down to Ratoath and then onto Dunshauglin and Trim. From Trim headed down to Longwood and then to Moyvalley coming back via Maynooth and Dunboyne. I found it pretty tough. I wasn't trying to hammer it, just keeping the cadence high but I always felt like I did not have enough energy.

Out to Trim wasn't too bad, but between there and Moyvalley was a killer. The road surface wasn't great and there was a slight headwind but I think I just ran out of energy. I stopped in Moyvalley at a garage for a drinks refill and a refueling and then was grand on the way back. Got slightly lost in Maynooth and had to stop, check bearings and turn around. I completed it in 3hrs 55mins so an average just over 27kmh.

Are you fuelling these sessions proper? Do you take banana's, bars or gels with you? how much are you drinking?

couerdelion

kennyb3 wrote: »

Are you fuelling these sessions proper? Do you take banana's, bars or gels with you? how much are you drinking?

No, I didn't fuel that session properly at all. I took a couple of gels with me and had planned to stop a couple of times to refill the bottle, but I missed the first garage and didn't want to turn round. I'm still pretty new to this long training session stuff and unfortunately still make mistakes. Still I now know for next time that I need to be eating more regularly and to fit another cage to the bike and carry more liquids.

The quandry/difficulty for me though is that I don't want to be fuelling all my riding through eating as i want to be burning fat but at the same time I can't rely on my body for all the fuel I need.

elvis jones

Had a look at the Dunshaughlin 10km but its not until half 7 in the evening wouldn't be able to do it with a gig that night in Roscommon.

Its late for you if you have a tri the next morning !

couerdelion

@ElvisJones Yep I know it's stupid, but that's me! I suppose I could still go and just watch Mrs cdl run it. But I'd get cold, find a nice pint to warm me up ad get locked instead. More fun though!

Mon 20/06
Planned: Weights and Club Swim
Actual: Weights and Club Swim

Legs, back, biceps. Took it easy and dropped the weights a little. Easy session.
Swim training; I hate leg excercises! Good session though and feel good in a tired kinda way. Ended up swimming around 1400m.

elvis jones

How did the docklands go ?

couerdelion

elvis jones wrote: »

How did the docklands go ?

Tue 21/06
Planned: Dublin Docklands Run
Actual: Dublin Docklands Run

Not my greatest run in the world. Had an upset stomach and realised just after the start that it wasn't a fart waiting to come out. so 7.8km of clenching

The first few km were a case of zig zagging through the crowd. I was trying to take it easy but my arch-nemesis 'Bill' (I need catweazle's help with imaginative names...) was running and as he is ultra competitve (like me!) I wanted to beat him. I got to the 4km mark in 22:04 which was bang on the 44 minute pace I was expecting. However 'Bill' was still near me so I decided to try and inject a little more pace. It was difficult to run much faster as I didn't want to be pictured with poo running down my legs so I had to run within myself and when everyone kicked and sprinted in the last km I just clenched, grimaced and gurned. Finished in 40:57 which means a second 4km of 18:53. and even better I beat 'Bill' by 3+ mins.

catweazle

You are going well, the run is coming down and you are a strong biker. I will be staying away from any races you are doing or I could be a future target, I certainly don't want an 18 stone rugby playing behemoth chasing me down

couerdelion

Wed 22/06

Got stuck in a convention all day so no time to train. Pretty glad really as I was tired from the docklands run.

Thu 23/06

Planned: Gym
Actual: Gym and Run

Chest/Shoulders/Triceps and a 25 minute easy run.

Fri 24/06

Suppliers took me out to Shanahans on the green all afternoon. Unfortunately missed training as I was drinkning too.

Sat 25/06

65km cycle over to howth to sign on for Skerries Triathlon.
10km Dunshaughlin Road Race. My time was 52 minutes 06 secs. Found the second half (especially the hills) tough. But I now have a 10k time to beat!

Sun 26/06

Skerries Triathlon. After the previous days exploit I was hoping just to finish. 2/3rds or above I would have been happy with, top half was a dream.

Horrible swim. I waded out as far as I could as it was just as fast as swimming. When I eventually started to swim it was very choppy and found it hard to breathe without swallowing a facefull of water. finished in 25min 36 secs (154th/220). T1 2 min 16 secs (129th/220).

Cycle. Got out well although I nearly took out someone from Fingal tri club who couldn't maintain a straight line and veered right as I was overtaking. On the first steep climb my heart rate maxed out and I jumped off and walked. Was over taken by 3-4 cyclists. I then jumped back on the bike and over took them on the rest of the hill. On the first descent I hit 64kmh and was back cycling comfortably. Enjoyed the rest of the cycle and completed it in 47min 36 secs (69th/220). Coming in to T2 I decided to leave my shoes on the bike so unstrapped and jumped off only to find it was a gravel path into T2. T2 took me 1min 35secs (187th/220)

Run. After the two runs this week I had nothing in the legs. ALl I could do was try and move them as quick as possible. I was looking for runners moving slower than me and then fixing them as targets and trying my best to catch them. 25min 47 secs (141st/220).

Over all I finished in 1:42:47. (109th/220). Just under halfway so I was more than happy with the result.

It's been a tough week training/race wise but my diet has been poor too. Need to sort that this coming week.

couerdelion

Mon 27/06

Recovery Run: 30 mins at 5:40 pace on incline 2.0.

Club swim: WU = 100m front crawl, 100m kicking on right arm, 100m kicking on left arm, 100m backstroke. Main 600m Pull Buoy, 600m front crawl, CD = 100m breast stroke).

Trying to use this period to try and put 3 weeks of solid work in prior to my next tri in Monaghan (Muckno Mania). Hard to say no though though to invites for pints