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Tri-ing my best...
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Tuesday 15th May 2012
Lunchtime: 10km treadmill run @ 5:24 min per km pace. Incline as always set to 1.0. 5 min cooldown. Felt ok although still have the weekend in my legs. More a problem with my mind wandering.
Evening: Swim. Decided to do Monday nights club session to see if it was possible to do in an hour as we ended up modifying it and cutting it short. So...
400 WU
8 x 25 sprint (coming in on 21's) with 15's rest
100, 200, 300, 400, 300, 200, 100 pyramid as 25m sprint, 25m finger trail as recovery, 30s rest in between each pyramid step.
100m cooldown.
Did it easily within the hour which means Monday night group spent too much time talking and were resting for longer than they should
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couerdelion wrote: »Tuesday 15th May 2012
Lunchtime: 10km treadmill run @ 5:24 min per km pace. Incline as always set to 1.0. 5 min cooldown. Felt ok although still have the weekend in my legs. More a problem with my mind wandering.
Evening: Swim. Decided to do Monday nights club session to see if it was possible to do in an hour as we ended up modifying it and cutting it short. So...
400 WU
8 x 25 sprint (coming in on 21's) with 15's rest
100, 200, 300, 400, 300, 200, 100 pyramid as 25m sprint, 25m finger trail as recovery, 30s rest in between each pyramid step.
100m cooldown.
Did it easily within the hour which means Monday night group spent too much time talking and were resting for longer than they should
Great that you are back at it so soon !0 -
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Monday 21st May 2012
30 min run - 6.2kms
Tuesday 22nd May 2012
BHAA ESB Beach Race. Walked from town out to Sandymount and got to the sign on in plenty of time. Ended up sat near the start for about 45 mins waiting for kick off. Thought about warming up but that's as far as I got. I ended up stood towards the front and as soon as the hooter went I set off way too fast and quickly had to slow it up, and then people were flying past me. The sand was firm underfoot but there was little grip and I felt like I was slipping every step. It took me over a 1km to settle into a rhythm and get my breathing under control. Around half way the sand got a little softer and a bit harder to run on. I hit the first turn around point at 5:30. The sand on the was back was wet which made for a better surface but it was like running through puddles. On the home stretch lap for the first time I seemed to slow slightly as I was caught in no mans land between two groups and didn't feel I had it in me to bridge the gap. Hit the half way point in 11:30. Second lap I remembered to try and 'belly breathe' and it seemed to make a difference I was able to speed up slightly and started to catch the people in front. Not sure what the turn around time was the second lap but I upped my speed coming down the finish and ended with 22:59.
I still aren't sure if I'm happy with the time. With the surface slowing me down a little I guess I am happy enough. I moved down another standard so that is all good and I've gone from running 5:25 min km's (South Dublin City Council) to 4:36 min km's when racing, in less than 5 months so it's heading in the right direction
Now, can I get that down to <4:20's by the end of the summer?
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Great improvements on last year, good strong swim and bike - from those times I would be straining on the run trying to catch up to you!
Kudos on the Triathlon courses you are doing too, I should really be helping out myself butI have a hard enough time getting in the training let alone volunteering as welljester1980 wrote: »Thats unreal improvements in one year, fair play buddy.
Thanks lads, just need to keep it going now all season and see where I am come September.
Catweazle - The motorbike course just gives me an excuse to get out at the weekend. It also gives me a chance to check out how the fast people ride without having to worry about keeping up Also I reckoned if i know the motorcycle marshalls they might let me off if they see me drafting 
Monday 28th May 2012
6.5km run @ 5:21 pace. Felt nice and relaxed and wanted to up the pace but had to keep reminding myself that it's an easy/recovery run and I have a race on Tuesday night.0 -
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Tuesday 29th May 2-12 - BHAA Dunboyne 5 miler
As usual the main aim was to finish in a time that would move me down a standard. I started the race as standard 16 so would need to be <38:35 for the 5 miles.
Parked in the middle of the track and then wandered to sign on. Lots of first timers in the day members queue meant that it took only a few mins to get registered and then I wandered out to see who else was around. Saw one of the lads from work whilst doing a lap before I headed to the start where I saw another two lads from the company. It meant we had four and with them being standards 11 and 12 would mean I would be out of the team scoring this week. It also meant we would be in a higher league with no chance of getting a prize!
The start was pretty hectic as everyone converged on a narrow lane and it slowed for the first few hundred metres. After that I got into my stride and settled into a pace. The first mile came up pretty quick and I got onto the shoulder of a girl in front of me and tried to stay with her. I missed the water at mile 2 but in hindsight wished I'd have grabbed some to our over my head. The route seemed pretty undalating with there always a slope in play be it up, down or a camber in the road.Between miles 2-4 the girl I had been following started to pull away and by the time we got to the stadium she had 30s on me. I struggled between 2 and 4 and probably dropped the pace but had no gps on tracking me. At the 4 mile mark I got a shout that 30 minutes had gone so I tried to up the pace slightly. Into the stadium I (in my mind) upped the pace considerably and finished in a time of 37:18 which as standard 14 has dropped me to standard 15 overall.
Pretty happy with the time and my progress over the last 6 months is pretty obvious on my bhaa profilehttp://bhaa.ie/members/app/runner/index/id/1576
Wednesday 30th May 2012
6.5km recovery run @ 5:51 pace.
20 minutes sea swim (500m?)
Thursday 31st May
Day off0 -
Friday 1st June 2012 (where is this year going?)
was in work for 7am so striagh to gym for a quick 6.5km run. Easy pace although I kept wanting to put the speed up. 5:24 pace.
Saturday 2nd June 2012
Day off
Sunday 3rd June 2012 - TriAthy Sprint
Had gone through the checklist the night before and got everything ready but still up early enough @ 5:50am to get some food and get the bikes loaded (me and the mrs) and head off over to the brother in laws to pick him and his bike up too. Missed the turn off on the motorway so had to go past the curragh as a detour. Ended up in Athy just after 7:00am. Registration was straight forward and goodybag was ok too. If I had been 10 minutes later then the queues had trebled.
Cycled down into transition and found my spot. Conflicting advice about whether or not to leave my bag and in the end decided to put it in the baggage area. It was no hardship. Everything set out listened to the briefing and then in the wetsuit made my way up to the start. 60 mins of waiting till wave 7 started.
Got into the water and set up near the front of the wave and as soon as the whistle/hooter went I was off. Things were going well for the first 10 seconds or so till the bloke next to me veered across me causing me to check and the he kicked me in the mouth. Was a bit of a shock to the sytem and knocked me for a while but quickly settled down and got back on with it. Was tough against the current and I managed to get my leg caught on the rope going round the turn around. The downstream bit was fine and I caught a couple of swimmers and passed them.
Swim Time 12:19 (165/738) I'm ok with that but it could have been faster.
T1: If it wasn't obvious after the last race then it's pretty obvious now I have to work on transition and start getting them quicker. I was in T1 and had the wetsuit off quick enough but then I was sat down drying feet, putting socks on, looking for number belt and then finally helemt on and bike off the rack and away I went. Slow!
T1 Time: 2:43 (454/738)
Cycle: Flying mount saw me take a couple of people pretty quickly and I was soon into a nice tempo. The wind behind on the way out meant I was flying and at the turn around point I noticed a good few people on TT bikes within 30s of me. I was expecting the aero advantage to tell on the way back but I dug in a pushed as hard as I could and whilst I kept overtaking nobody came past me.
Cycle Time: 36:42 (158/738) - Happy with that.
T2: Got the bike shoes off pretty quick and runners on and was off. Had to listen to Elvis Jones telling me he hated me over the microphone
T2 Time: 1:28 (244/738) - ok.
Run: I hate the Athy run. Straight away onto mud and then an uphill section. I'm really not made for uphills. I overtook as many as went past me though and got into a steady enough pace. Nearly went on my ar$e where we dropped onto the river path but kept it going and once I hit the turnaround I tried to pick it up a bit.
Run Time: 23:42 (320/738) - Run still needs to improve and I'm getting there slowly but in the conditions that's probably a par score for me.
Overall: 1:16:56 (206/738)
I had hoped for <1:15 and top 200 so only just missed out. I was a little disappointed I hadn't got either at first but maybe I'm just expecting too much of myself after just a year in Tri.
Swim. Although I think I could have gone faster the time is well within my targets for 2013. So I'm a year in front of where I had hoped to be. How can I not be happy with that?
Cycle. It was tough into the wind and as my power to weight ration is still high and the wind has a lot of surface area to get hold of then it's a pretty good return! Nearly 2 mins outside where I hoped but still respectable.
Run. Again nearly two minutes outside where I had hoped but considering the XC nature and slipp grass then it's ok. I can't be unhappy with how my run is progressing this season I just need to make sure it continues.
Transition. Terrible. I cold have got a good minute saved here which would have put me in the top 200. More practice needed and a think about strategy and technique (shoes on bike, socks on etc).
I'm starting to get a bit of consistency now too. Last week I lost to a female athlete by a few seconds and today the same lady beat me again. Both times transition has won it for her (against me). She's now got a target on her back and I'll be watching out for her in my races for the rest of the season.0 -
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I've been keeping an eye out on Ebay for frames and nearly got one a week or so ago only to be outbid at the last minute. I mentioned this to a friend and he's lent me a frame for the rest of the year if it fits me (obviously in the hope I'll buy it off it him after it's built up). So as of last night I have a Storck Aero frame in my bedroom. it measures up pretty similar to my roadbike (reach/stack slightly shorter) so I'm hopeful that it will fit ok too.
Been shopping for build kit today and whilst I wold love Di2 my pockets aren' deep enough at the moment so decided to go for Sram Rival. Hopefully I may have a lend of aero bars coming soon too although I've my eye out for some but the next purchase will probably be wheels although could probably cope with my training wheels for now. After that just pedals and a saddle...
Storck aero frame.......... you gonna have some target on your back now 0 -
griffin100 wrote: »Storck aero frame.......... you gonna have some target on your back now
Big time
Post up a picture later of it - Storck - is that Byorns old bike, the build route was something I was thinking of going down but I got so frustrated with all the research and bidding!
Training wheels - good luck to that - you wont be able to resist pimping it out to the max 0 -
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griffin100 wrote: »Storck aero frame.......... you gonna have some target on your back now
Ah I know, in a "all the gear no idea" kind of way as well!Big time
Post up a picture later of it - Storck - is that Byorns old bike, the build route was something I was thinking of going down but I got so frustrated with all the research and bidding!
Training wheels - good luck to that - you wont be able to resist pimping it out to the max
Yeah it's Bjorn's. I'm looking forward to building it and learning about how it goes together so I can do my own maintenance.
Yeah, I've spent all afternoon checking out carbon wheels. I will be on adverts.ie later selling off guitar and golf stuff to raise the money for things. I was also looking at expensive carbon bits and then decided it's more important to just use it... more importantly my wife doesn't know how much it will end up costingelvis jones wrote: »TT you say...........................i should have mine my the end of june, we can have TT and cake to celebrate:o
Sounds good to me. I love cake. Don't think mine will be fully built this season though. Don't have the money to through at it (unless I manage to sell stuff) and I think it really need to be trained on for a while before using in a race... but we'll see.
That's a valid point. At the moment I can always say "Well obviously he was faster because he's on a TT bike." That excuse will be gone. I looked at the Ceepos and as Catweazle said they are lovely looking bikes especially the Venom and Climax.Well wear on the new rothar, got a loan myself a nice Ceepo looking forward to building it up and seeing if it makes a difference.
Just a frame so far but will take more pictures as the build progresses.
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that is a sweet looking bike, looking forward to seen it built up.
Are you going to get a proper fit, or try and mimic your current position ?
I'll be getting a fit done once it's more or less built up. hence I've bought a cheap stem and will be getting borrowed bars till I know how it's going to fit and what will suit.
My wife looked at the frame last night and picked it up. Her first two comments...
"That's awfully light. Are you sure it's not just going to snap when you sit on it"
"How much is one of them frames"
On point 1 - I actually emailed Storck earlier in the week and it's got a 120kg limit on it so plenty of room for me to eat more pies.
On point 2 - I replied "About €1,000 new" to which she was shocked that anyone would pay that much for just a frame and you didn't get even get wheels. Lies may make the baby Jesus cry but they stop me getting grief 0 -
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couerdelion wrote: »On point 2 - I replied "About €1,000 new" to which she was shocked that anyone would pay that much for just a frame and you didn't get even get wheels. Lies may make the baby Jesus cry but they stop me getting grief
They are right - the neighbour sends me over a few Cycling Weekly magazines and Mrs C casually picks them up for a read (left in toilet). She comes down after perhaps seeing a set of Zipps and asks how anyone can pay 2k+ for a set of wheels, thank god she hasn't come across any Sram wheel ads yet I wouldnt fancy going after a new bike now, I would say the magazines would be consulted as soon as I mentioned the type of bike I was looking at.
Yet the woman would have no trouble dropping massive money on a bag or shoes herself
Although I am not to badly set now
- I would like a Garmin Edge but I have a 310xt on my wrist
- I am not hugely pushed towards a Powermeter yet (will wait till my cycling improves)
- I am happy with my wetsuit - although with weightloss since purchasing I am imagining folds of loose neoprone which aren't really there
- Bike and wheels wont need to be upgraded
Potential Financial Pitfalls
- Aero Helmet - A little tight and doesn't match the bike
- Sunglasses - Do i really need them
- Winter Bike clothes on sale - prep for next winter perhaps (even though I will spend the winter on the turbo like every other year)
- Cycle shorts - An upgrade from my Aldi ones might give my ass a break
- The 910 - would love the swim stats
- Runners - With only 4 pairs in rotation am I due another pair :rolleyes:0
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