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Its about time - IMAT12
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10-10-2011 12:30pm#1
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I knew I spotted a steely determination in your eyes down in the Crescent on saturday
I disagree with your swim split - with a bit of time put into it and your usual raised swim level on the big days I reckon you will be closer to 1.10 than 1.20.
Good luck - I look forward to the once monthly monster updates!0 -
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Great stuff Redmond. Is this speculative or did approval land ? I'm looking forward to finally making one of the club races. Should be great craic altogether
I've this one bookmarked beside Oryx's to follow 
Best of luck with the journey and I hope to catch up with you on a few cycles over the winter. Feel free to drop me a line anytime as I used DF's competitive plan up to March this year. With the posse training for this though I suspect those target splits will fall well within your zone soon enough...0 -
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couerdelion wrote: »I look forward to reading this, hopefully I'll be starting my IM training this time next year and it'll be good to observe/learn from others who are aiming for their first IM like yourself and Oryx.
Thanks although I plan on following the other IM logs (especially Oryx's) to observe / learn the nitty gritty of how its done. The schedule is one thing, but the time and energy management is the foundation for making it happen.I disagree with your swim split - with a bit of time put into it and your usual raised swim level on the big days I reckon you will be closer to 1.10 than 1.20.
Good luck - I look forward to the once monthly monster updates!
It'll be trade off of time input versus return that I'll be keeping an eye on. Hopefully I can get into a suitable group as MCOS's fishes scare the bejaysus out of me! I need to get my swim fitness waaaaay up before I dip my toes anywhere near those lanes
Hopefully the updates will be at least weekly but Boards time will be part of my own 'reward' time management structure
Atlas Refined Treble wrote: »Best of luck RedB i will be interested in following your progress through the year although make sure you update more than once a month though:)
On the time management and the training/family/work juggling act it certainly is doable even in the peak phase. Just focus on good sleeps and early morning sessions when the family are still in their beds as it works a treat:)
I would say you could easily take 10 minutes straight off your transitions times!!
Cheers JB - I've been lurking on your log for a while and figure you've got more things to juggle than I have so what's my excuse! Good sleeps and early mornings will definitely be key issues for me so I'm looking forward to following your example.
The transition times might have a few minutes of padding in them alright but not 10! I'm coming off a 6hr+ HIM so I can't imagine shaving much more time off the bottom line. The make up may vary but I can't see the bottom line shifting down much at this stage. However, I'll no doubt be reviewing the numbers again over the next several months.Nice one Red - looking forward to the log!
In terms of the DF program, I was generally trying to follow the time guidelines of the Intermediate program and mentally, it was more rewarding to be a little ahead, than constantly missing the time targets for the Comp level.
If you do end up doing the comp level of training, you'll make a mockery of your 12.30 target...:)
My initial limiter is the time. If the time management for the Comp Program doesn't happen consistently then I'll have to jump to the Intermediate program early rather than playing catchup for weeks. I'm aiming high now on the time input but hopefully throughout the schedule I'll develop the necessary habits, routines, etc to squeeze the most from the time I do have.shotgunmcos wrote: »Great stuff Redmond. Is this speculative or did approval land ? I'm looking forward to finally making one of the club races. Should be great craic altogether I've this one bookmarked beside Oryx's to follow
Best of luck with the journey and I hope to catch up with you on a few cycles over the winter. Feel free to drop me a line anytime as I used DF's competitive plan up to March this year. With the posse training for this though I suspect those target splits will fall well within your zone soon enough...
Being honest - approval is a touchy subject. Lets just say I've my entry in and am taking it from there This is a big thing for me but I have to be able to carry other loads as well. Its a matter of priorities and I'll just do the best I can.
Worst case scenario - I don't go or its a painfest on the day struggling to break 15hrs
Either way I'm going to give it my best shot and enjoy the process as much as possible I know there are those here who wouldn't do this unless they could give it a guaranteed 100%. But if its a choice between giving it 75% or not doing it, well, I'm still going to go for it as much as I can.
For others info - there's a group of approx 30 signed up from Limerick Tri Club for IMAT12 as a club race. That posse has a lot of front (incl MCOS) and mid-pack people but I'll be chasing that pack and there may be a few others with me. If I can make those splits I'll be happy! One step at a time Looking forward to the journey
see aboveGood man RedB. Enjoy the journey. Be warned - IM's are addictive! I've a VERY strong feeling this will be my one shot for the foreseeable future! 0 -
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We're both doing Austria then with MCOS, you can rein back that time in to sub 12 no problem I'd safely say.
These IM's are certainly addictive BE WARNED once you start theres no turning back.
Have to get my on log started once DCM is out of the picture, then its try and catch MCOS time
Look forward to following your progress0 -
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shotgunmcos wrote: »Now there's a log I'm looking forward to!
Your just going to laugh at my swimming or lack thereof 0 -
Last week I again tried following Finks off season maintenance programme but AGAIN didn't hit it fully. The plan was 2 swims, 2 cycles, 2 runs and 2 x weights. The reality was 2 swims, 1 cycle, 2 runs and 2 x weights. This log is my attempt to keep myself honest to a training plan and I need to toe the line better as time management is key to my IM goal at this stage. I'm a bit sloppy regarding scheduling of training sessions and I need to get my act together in that regard. If I can't manage it for a maintenance programme then I'm screwed when the main programme starts
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I missed a 45min cycle on a day when I had to travel with work but I'm annoyed with myself that I didn't factor that travel into the plan better and work around it. I could have resheduled the plan for the week and made it a rest day or knocked it out very early that morning but I had told myself that I'd do it when I got home that evening. The reality for me is that I can't put in a long day at work and then disappear from family life for a session that evening. Evening sessions will be scarce on the ground so it'll be mainly mornings from now on to ensure I make the session. The flip side of that is that I'm going to have to improve my evening family routine so that I literally 'get my house in order', sort out the domestic stuff, spend time with the family and get to bed at a proper time. Adequate sleep and recovery time will be very important so I'll have to try to work on the time management of that side of things also. I need to get better at 'lining up my ducks' :rolleyes: so that they can be knocked down more efficiently. Now I just need to throw in a bit about 'moving forward' and I can get Business Jargon Bingo Card finished . The good news was I learned my lesson and was able to do my Friday session before travelling with Work
w/c 17th October|Plan|Actual|Metrics|Comment
Mon|Rest|Rest||
Tues|0:45 Run|0:45 Run|8.48km, 45:01, 5:18/km, 150bpm|AM run, minor hills
Wed|0:30 Swim + 0:30 Weights|0:25 Swim + 0:25 Weights |1000m straight, 2 x 12 sets|Mainly leg weight pre swim
Thurs|0:45 Cycle 100+RPM|Rest - Travel to Dublin|:(|
Fri|0:30 Swim + 0:30 Weights|0:30 Swim + 0:25 Weights|2 sets of 12 reps|1000m split due to lane traffic
Sat|2:00 Cycle|1:00 Run|12km, 1:00:27, 5:02/km, 149bpm|Ran at 150bpm limit
Sun|1:00 Run|2:30 Cycle|Turbo x 2|50min Russ Pryamids x 2sets Max HR 151, 1:40 at 201Watts avg, 29.9kph, 115-132bpm
Apart from the missed session it was a good week. The week again started out ok but I had to juggle the plan around a bit at the weekend. Swims were poor but improving. I'm getting up to speed doing light weights in the gym but I avoided any arm work as my right elbow is still painful. The local cycle lads cancelled our Sat spin due to the heavy rain so I did my run Sat pm instead and did the Turbo on Sun am. I was very satisfied with the weekend sessions as I feel I had definite goals for the sessions and I hit them. I wanted to run at upper Z2 pace which I estimated at 150bpm and I bounced roughly around that in a controlled way coming in on 149bpm at an ok pace for me of 5:02/km. We had another birthday party Sat so it was a busy day and it was actually a bit awkward even getting out for the hour but I had my slot booked. I got up early Sun morning and did one of Catweazles recommeded 50min Russian Pryamids on the Turbo which I enjoyed the challange of. Due to the hairdryer-like noise associated with that I was hiding in the Conservatory so as not to wake the house but I moved into the Kitchen then to watch the Rugby World Cup final and did another 100mins holding a target of 200watts. It was handy for the first half hour but then I had to concentrate a bit more for the next half hour as the quads started to feel it. For the last 40 mins the HR was rising slowly and I had to really concentrate on the display every half minute or I'd find myself drifting off the pace easily and have to spurt back. Came out at as 201 Watts average which is pretty poor I know but its a baseline to work from .
While reasonably satisfied with myself I did notice that I was tired and cranky the rest of the day so I need to work a bit more on proper rest and nuitrition to try and sort that out. I had a good sleep last night and feel better today but I'm really concious of bad habits in that regard that need sorting.
Overall I'm happy with my second week of 'basic' training but need to work a bit more on my time management.0 -
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The plan and the reality was 2 swims, 2 cycles, 2 runs and 2 x weights so I'm reasonably happy that I generally stuck to the schedule and got all my sessions in.
w/c 24th October|Plan|Actual|Metrics|Comment
Mon|Rest|0:45 Run|0:45 Run 8.5km?, 45:35, 149bpm|Kept it at top end of Z2
Tues|0:45 Run|Rest||Travel to Dublin with work
Wed|0:30 Swim + 0:30 Weights|0:27:15 Swim + 0:25 Weights |1100m straight, 2 x 12 sets|Mainly leg weight pre swim
Thurs|0:45 Cycle 100+RPM|0:50 Russian Pyramid Turbo Avg 128bpm, Max 156||
Fri|0:30 Swim + 0:30 Weights|0:30 Swim + 0:25 Weights|6 x 200m on 5mins. in on 4:25-4:45|Tough going
Sat|2:00 Cycle|1:00 Run|11.86km, 1:00:43, 5:07/km, 146bpm|Ran at 150bpm target. Heavy legs.
Sun|1:00 Run|2:00 Cycle|210Watts avg, 31kph|62km Turbo|
The week started out by juggling my rest day to facilitate a work travel day but generally kept to plan apart from the weekend where I again altered the run/cycle days. Swims were still poor but definitely improving. I'm up to speed doing light weights in the gym but I avoided any arm work as my right elbow is still painful. I woke early Sat morning and just did my run before anyone awoke and then did the Turbo on Sun am. I was again very satisfied with the weekend sessions as I feel I had definite goals for the sessions and I hit them. I again wanted to run at upper Z2 pace but it felt tougher this week with heavy and tight legs. I targeted an average of 210watts for my 2 hour turbo and hit that solidly. No major problems and was cruising nicely throughout. No TV or music so did some visualisation and pictured myself in Austria for 2 hours.
Overall I'm happy with my third week of 'basic' training but need to start upping the weekly hours now.0 -
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I started off last weeks training with great intentions but they rapidly backfired on me slightly. I had to drive to Dublin Tuesday morning so I decided to HTFU and get my 45min run in beforehand a la good examples set by JB, MCOS, etc. The problem was that I has a horrendous nights sleep the night before wakening every hour because I was anxious to ensure I didn't sleep in . I was all set for the run when it came to get up at 5:30am but I was knackered later in the day with the lack of proper sleep and had a splitting headache driving back from Dublin that evening. I was zonked on Wednesday also and cut short my swim session when I had half an excuse (got busted by MrsB on way into pool when she was dropping No 1 to Athletics training. Volunteered to bring No 1 home when she was ready so only had time for Weights and a bit of a swim. My heart wasn't in it). Looking back now it seems like only a wobble but I was disheartened from Tues am until Thurs pm when I got back on track with a decent brick session and the rest of the week was grand.
My elbow is still injured so I'm avoiding any arm weights. It feels like tendon damage but is recovering slowly from a bike fall over 7 weeks ago. I'm slightly concerned it'll affect my swimming but it hasn't bothered me yet in the pool.
The brother was in the US for 2 weeks so I arranged to ship some stuff from Amazon to him and avail of cheap prices and delivery. I picked up a Swimsense watch, a set of paddles for my Tri Club sessions, a Garmin bike mount, a copy of Going Long and an Ipod Shuffle which is now dedicated to the IMTalk podcast for those work travel hours .
w/c 31st October|Plan|Actual|Metrics|Comment
Mon|Rest|Rest||
Tues|0:45 Run|0:45 Run|9.09km, 47:10, 5:11/km 147bpm|6am run pre-travel to Dublin with work
Wed|0:30 Swim + 0:30 Weights|0:15 Swim + 0:25 Weights |4 x 100m straight, 2 x 12 sets|Didn't want to know about the swim
Thurs|0:45 Cycle 100+RPM|Brick 0:50 Russian Pyramid Turbo plus 2M run|Bike Avg 136bpm, Max 161, Run 3.27km, 16:15, 4:58/km, 146bpm| Daddy's home!
Fri|0:30 Swim + 0:30 Weights|0:40 Swim + 0:25 Weights|400m WU 9:32, 27 Strokes per 50m Lenght, 6x100m on 2:30. in on 2:09-2:19, 2x200m on 5:00, in on 4:50-4:52, 100m WD 2:32|Tough going for the second half
Sat|2:00 Cycle|2:00 Cycle|58km?, 2:10?, 26.75kph?|Garmin battery died. Broadford with neighbours. Nice spin but cool
Sun|1:00 Run|1:00 Run|11.45km, 1:00:02, 5:14/km, 144bpm|V. Cold night run. Tired for last 25mins.|
Did a good bit of housey stuff over the weekend and was sneezing like a mad thing yesterday due to a dust allergy. Tried running it off last night but the head is still bunged up this am and the noise is running like a tap. Just in time for my Tri Club swim sessions which are starting this evening and I'm slightly dreading! I feel 'out of my depth' in terms of pace and distances involved but its time to get stuck in . Babysitter arranged for the next 7 weeks as MrsB is doing a course so no backing out. BTW MrsB has been doing a few of the UL Boat Club Winter Series Runs on Thurs evenings. She's feeling the better of it and is aiming to do the Great Limerick Run Half Marathon in May. Positive vibes in the house on the exercise front at the moment as the kids are all go too with their own stuff . I'll probably target that HM myself as well as the North Tipp Sprint and Tri an Mhi HIM as I probably need a few intermediate goals along the way. I'm also thinking about the Ballycotton 10M again but only if I can give it a decent lash and target sub 70. That's a fair jump from my 2009 PB of 78:00 (?) but I'm also dreaming about a sub 40 10km which is also a far cry from my 2009 PB of 43:50(?) (Must recheck those times). I figure I'm going to be doing the bulk of the base training anyway so hopefully it'll be no harm to try to stretch those PBs also.
Overall I'm happy with my fourth week of 'basic' training despite the sleep wobble and I feel ready to progress. I'm going to start my 'proper' base training this week as I want to give myself a few weeks 'float' so its about to get a bit more interestingshotgunmcos wrote: »Hey Red, good work. Is that the Flow you are using? If so, set the brake to +1. I did all of my turbo on zero last winter and looking back it was all a bit easy. +1 simulates the road better. You heading out to the dinner on the 19th?
Won't make the 19th as I'll be on the tear the week before and the week after and I couldn't hack 3 weeks in a row. Thanks for the +1 Turbo tip on the Flow. That definitely helped extend the sweat lake! The calibration needs looking at also as I usually just jump straight into a workout. Time to RTFM 0 -
My first week of semi-official IM training started with more of a whimper than a bang as I was smothered with a head cold and then had a hectic work week with 4 days on the road followed by an overlong bike ride meaning I didn't even get to complete the easiest schedule of the plan. I was drained by the end of the week and coming out with coldsores, mouth ulcers, headaches and even pains in my teeth from tiredness. Not a good week but not a bad week either :rolleyes:. I did manage to get some stuff done but it just wasn't when or what I had originally planned.
w/c 7th November|Plan|Actual|Metrics|Comment
Mon|Rest|1:00 Tri Swim Session|400m WU, 1000M TT 24:42 2:21/100m,27strokes/L, 2.6s/stroke,1.8m/stroke|Felt like I had only 1 lung
Tues|1:00 Swim 0:30 Run|Rest||Headcold. Travel to Carlow with work
Wed|0:45 Brick|0:45 Run|8.89km, 45:54, 5:09/km 149bpm|AM run pre-travel to Kerry with work
Thurs|1:00 Swim 0:30 Cycle 100+RPM|0:35 Swim|1300m straight 32:26, 2:29/100m, 29strokes/L, 2.6s/stroke,1.7m/stroke| AM swim pre-travel to Wexford with work
Fri|0:30 Run|Rest||Rundown. Travel to Dublin with work.
Sat|1:00 Cycle|4:23 Cycle :eek:|113km, 21kph and 27.6kph|Keepers Hill, Tulla, Feakle with neighbours. Nice spin but too long. Underestimated the distance out.
Sun|1:00 Run|Rest|||
Plan 6 hours. Actual 6:45
I had intended going for a run on Sunday AM but I was at the Munster match on Sat night and was out for the evening resulting in a no-show for the run. I did go for a hike Sunday afternoon up part of Keeper Hill with the cubs but its not the same . What I did think I learned this week related to mental toughness and pushing myself beyond my comfort zone though you mightn't think it to look at the table. It was a tough work and health week but I clawed as much out of it as I could without whilst trying to keep it sustainable. It wasn't pretty but I made the most out of it. I got to listen to plenty of Kona Super Special IMTalk Podcasts and broke in my swimsense watch so more numbers to crunch in future . Only 4 sessions :eek: but I made them count. Its got to get better! 0 -
Hey Red, quick question about that swimsense. You are recording circa 27-29 strokes per length. Is that per length of UL? 27-29 strokes per 50m is very very efficient swimming but considering the pace is 2:29/100m you are either gliding for nearly 3 seconds each stroke or recording a stroke with both your left and right arm as one stroke?
Just wondering as it takes me about 38 strokes to cover the 50m in UL 0 -
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shotgunmcos wrote: »Hey Red, quick question about that swimsense. You are recording circa 27-29 strokes per length. Is that per length of UL? 27-29 strokes per 50m is very very efficient swimming but considering the pace is 2:29/100m you are either gliding for nearly 3 seconds each stroke or recording a stroke with both your left and right arm as one stroke? Just wondering as it takes me about 38 strokes to cover the 50m in UL
Its per length of UL but its counting them as cycles (of 1 arm) rather than strokes (each arm) :rolleyes:. I had to dig into the manual to confirm that "Stroke Count represents the number of strokes taken by the arm wearing the Swimsense™ device." It does do the calcs based on the pool length and Stroke Count (2:29/100m, 29strokes/L, 2.6s/stroke, 1.7m/stroke). I was wondering if I was efficient there for a few minutes as I do tend to overglide and have a slow stroke rate but alas that just means I'm slow! Much much much more pool time needed. 0 -
Got most stuff done but again it just wasn't when or what I had originally planned.
w/c 14th November|Plan|Actual|Metrics|Comment
Mon|Rest|7km run + 1:00 Tri Swim Session|Run 7.15km 36:51, 5:09/km, 150bpm. Swim 300m WU, 300m? Drills, 6 x 100M off 2:30? |Lunchtime run. Dodgy swim stats.
Tues|1:00 Swim 0:30 Run|13km run|1:09, 5:19/km, 139bpm|Overnight travel to Dublin with work. Ran with work buddy aft work.
Wed|0:45 Brick|Rest||Travel back from Dublin and to Ennis rtn
Thurs|1:00 Swim 0:30 Cycle 100+RPM|0:40 Swim|1500m straight 37:55, 2:31/100m, 28strokes/L| Elbow not getting better
Fri|0:30 Run|0:45 Brick|30min holding 175W, 15min run at 5:00/km|10pm. Struggle on 2nd half of run
Sat|1:30 Cycle|1:00 Run|11.67km, 5:09/km|Bit sluggish after Brick
Sun|1:00 Run|2:18 Cycle|69.1km, 30kph, Max 53.2kph|Croom Bruff Tri club cycle|
Plan 7 hours. Actual 7:30
First time out with the Tri Club cycle and I enjoyed the experience. It was easier to ride in the chain and accouted for the higher than normal average speed. I managed to stay with them for a bit when the pace picked up near the end but when the hammer went down passing Ballyneety I went flying out the back. Put a smile on my face when the speed hit 37kph but when it hit 47kph I pressed the Eject button and limped the last 5km home with my tail between my legs . We'd dropped a few others before that so I didn't feel too bad.
Swimming is still a struggle and the elbow may need physio as the tendon/ligiment type stuff is painful during and after sessions. Ground out 1500m but got a shocking migrane like headache near the end. May be too tight goggles or hat so will sort that out.
I'm going to have to update here more frequently as I can barely remember last Monday's swim session and am vague on what we did as a result :rolleyes:. My schedule means I don't get to do the sessions when planned but I'm still trying to squeeze them in when I get a chance.0 -
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Mid Week update:
Mon - Tri Club pm Swim and Dublin work trip - see above
Tues - am run - 9.47km, 48:39, 5:08/km
Wed - am turbo - 30min at 175W Avg + 15min run (3.2km, 15:12, 4:45/km)
My swim session was poor as I was anxious about holding up the lane and never got into a comfortable rhythm as a result plus I was hitting traffic. Quite disappointed with them so far as I don't think they're helping. I'm only feeling pressure and not enjoying it or seeing any benefit. I'm going to have to increase the frequency of swims to 3 per week if I'm to see any improvements.
My run was comfortable but I'd like to work on form more. I think my posture is ok as I try to run 'tall' but my cadence and foot strike probably need improvement. I'll have to check out drills or other sources on those issues.
Bike cadance and technique also needs work as the Group cycle last Sun highlighted how much better it could be. The better guys seemed to be spinning faster than I was at the same speed so I'll have to work on that also. I missed a few high rpm turbos in the last few weeks and I didn't get bothered as they were 'just' short 'easy' spins. Now I see the necessity of the high rpm side of things especially on the bricks where it carry forwards into the run. Having said that this mornings session wasn't one of those as I started easy and then had to go at 190-200W to get the average up to 175W :rolleyes:. Won't be so slow off the starting blocks next time!0 -
The schedule got a right shake-up after some extended family medical dramas that burst on the scene last week and will be bubbling away for some time to come. Suffice to say that training is regarded as a privilege compared to what some people have to endure and is savoured even more so this week.
Wed 23/11 (cont'd) 1200m swim. I was intending a 1500m+ straight swim but got to 900m straight and then, similar to last week, a pounding headache started so I pulled up on 21:50 (2:25/100m, 26-32 Stroke Cycles / 50m). I had a looser hat and goggles than previous week so its hydration or oxygen to review next. I breath bilaterally but oxygen could be an issue over the longer distance . In races I generally don't breath bilaterally so I'm not used to it for extended periods . I was a bit pressed for time anyway so I finished out the set with 3 x 100m on 2:30 coming in on 2:15 and 27-28 Strokes/L.
Thurs 24/11 0:45 100+RPM am Turbo. Wasn't at all as easy as I though it would be. Travel with work to Wexford.
Fri 25/11 1:45 Long Turbo. I had intended a third swim today but my weekly Schedule was well shot to pieces by much more important stuff so ended up effectively doing this from 11pm-12:45am. Tried holding an average of 200W but again started slowly and played with the callibration for a few minutes so had to hammer it up to 280-290W near the end to hit it. Got there though with help from my 9year old's IPod. Not as bad taste in music as I'd have thought apart from too much Hanna Montana!
Sat 26/11 Rest. Got out for Munster V Edinburgh match at 8:30pm and considered ditching it for a long run but thought better of it :rolleyes:
Sun 27/11 Long Run. 12:26km, 1:04, 5:13/km. Misplaced my HR strap so no HR data. Heavy legs for the first half, tight legs for the second half. Need to do some stretching some day. 0 -
And we're back....:D
Mon 28/11 0:30 Run at lunchtime around NCR, 5:88km, 5:06/km. Nice.
Tri club session this evening so I'll update again later with that.
I didn't make the weekly target of 8hours last week as I only got to 6.5hrs. I needed to get another 1:00hr run and another swim in but it just wasn't there with the week that was in it. Big picture priorities were called upon. I hope to squeeze a bit more out of this week even though its meant to be a recovery week but I don't feel I need it given last weeks low volume. I'm reading 'Going Long' and there's some good running drills that I hope to incorporate into the schedule at some stage too.
My mindset varies these days as to how I view the IM event. Some days I'm very positive, break it down into manageable chunks and visualise myself 'warming up' in the swim, holding back on the bike and starting the race on the run. Other days I'm overwhelmed by the enormity of it all, the amount of training required, where I'm at now, what's ahead of me, etc. Most days though I just think of chipping away at a giant block of granite. Consistancy over an extended period should allow me to make the necessary inroads so I'll continue to chip away even though some days / weeks they're very small chips. 0 -
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shotgunmcos wrote: »Actually I'm sure its the opposite. A negative calibration of -2 will lower the wattage output seeing as there is less brake resistance. You could also run out of gears too setting it to a minus setting as you have to spin faster to get the power. Best to calibrate to zero and set the brake to +1. + on retesting as RedB I think 230 on the flow is selling yourself short from the readings in your previous posts.
Thanks for the feedback lads as I am a bit in the dark.
It was my first FTP so I was holding back a bit to ensure I didn't fade. I upped to 250-260w for the last 5mins and was holding a steady tightness in the legs throughout but I definitely didn't die up there. I presume that means I ended up selling myself short as its supposed to be absolutely, completely, 100% all out? For the initial 5min hard period prior to the 20min TT I was holding 270W. For a FTP of 250W I'd have to hold 263W for 20mins (263 x 0.95= 250) but I can't imagine being able to do that! I'll have to retest but I'll have a higher number in mind next time. So if 250W is too much and 230W is too little then 240W will have to do as a FTP benchmark in the meantime 0 -
Mon 5/12 Tri Club Swim Session 2000m (Travel to Dublin with work)
200m WU 4:23, 23-30spl
Main Set was supposed to be a full up/down pyramid off 2:30 per 100m rt but was shortened as the fast lane had done theirs. I think I made the rt ago but a small bit of traffic made a bit of a wobble in it now and again. I ended up having to pass out a few times and that involved a bit of a sprint so I wasn't breathing bilaterally after those.
100M 1:53, 24-25spl
200M 4:23, 27-30spl
300M 6:52, 27-30spl
400M 9:42, 29-33spl:o
200M 5:00, 29-35spl:(
Slowed down near the end.
8 X 50M Kick drill with Fins
Went like a speedboat with the fins. Think I was fastest in my lane as I was powering by everyone, coming in on 0:50-1:00 per 100m.
200M WD
Enjoyed this session
Tues 6/12 0:45min AM run, 8.82km, 5:06/km. V cool and damp out. (Travel to Carlow with work)
Wed 7/12 0:45min Turbo 100+rpm0 -
Thurs 8/12 12.25km, 0:58:30, 4:47/km
V happy with this as it was as a decent pace for me. I'm putting it down to good running form as I did the 'slight tilted stance' trick again. I could feel the 'strain' on my core so now I'm going to have to do some work on that! Only got out at 9pm after getting the kids off. It was very cool out and it started to rain for the last few minutes so I just turned in when passing the house instead of making the hour mark :rolleyes:. Still have a brain freeze type headache 0 -
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Mon 12/12 Tri Club Swim 1900m
200m WU (1 X 50M bk, 1 X 50M fc) x 2
200m Drills with fins (2 x 50m kick, 2 x 50m superman on 6 kicks)
300m fc ( 6 x 50m with 5 x push ups off deep end deck)
3 x 400m on 10min. Struggled with these and only got a rhythm going near the end of the 2nd one
Tues 13/12 1:00 run, 11.47km, 5:24/km. Cold am run. Feel flat. (Travel to Wexford / Clonmel with work).
Was zonked yesterday evening as I had no sooner got home from work than I had to turn around again and go out to do some chores. Only got to chill out late in the evening and I was overcooked by then. A lot of racing around these days and not enough quality sleep. Viscous circle :mad:0 -
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Sat 17/12 1:00 Run 12.2km 4:55/km
Messed up on the Garmin front and only copped that I hadn't a signal when I got to my usual 1M landmark in 8:2x and no lap split appeared so stopped and reset it. Remaining 10.58km in 51:35 was in my 'new' forward leaning stance with core engaged and worked out at 4:53/km. Minor slippy patches on the paths/roads but nothing too extreme. Happy enough with that pace but missed out on a run this week so slightly concerned if I'm falling behind. However I have a few weeks 'slack' in the schedule so I'll review over Christmas and reschedule if appropriate.
Sun 18/12 Rest.
Missed a long cycle also as icy roads early in the morning, then Munster match, then Family stuff for the rest of the day. I could have squeezed it in on the Turbo very early but glad I didn't push it as trying to keep all base training low key especially coming up to Christmas where its mad busy anyway. This tactic seems to be bearing fruit as MrsB enquired this week about what the logistics are for getting to Austria:):). I've been keeping my head down on that front apart from when asked what I wanted for Christmas. Obviously a 'green light' for IMAT was top of my list . Several options were discussed and we might actually be making some of the bookings in the near future. Complications on the school front where No1 is 'graduating' from NS the week of IMAT so I might have to go out early in the week and they might follow a few days later. Further complicated by the need to 'piggyback' a family holiday onto the trip with Italy being the intended destination. Car hire and accomodation for the clan are further issues but all surmountable. The omens are starting to look good for part of this adventure anyway, its now just a small matter of putting in a lot more miles, hours and effort (and dosh). Simple really . 0 -
Mon 19/12 Tri Club Swim 1700M (Travel to Portlaoise with Work)
100m WU (50m superman, 50m FC)
7 X 200m (Hard/Easy/Hard/Hard/Easy/Hard/Hard) Hard with 40sec rest, easy with 20 sec rest.
1) 4:10, 26spl, 2:10/100m
2) 4:35, 27spl, 2:17/100m
3) GAGA Reading (150m in 2:06:confused:)
4) 4:23, more gaga readings on spl, etc
5) 4:41, 27spl, 2:20/100m
6) 4:46, gaga data
7) 4:39, 28spl, 2:19/100m
Not a very accurate picture as there was a bit of traffic in the lane and I was held up on a few occasions. That caused the watch to go a bit gaga as I switched to breaststroke midlength or even stopped in the shallow end.
2 x 50m with 8 people swimming in a bunch (Tri style)
2 x 50m WD0 -
Tues 21/12 1 hour Turbo 100+rpm, Avg 203w
10min wu at 0 setting, avg 180w.
Set cal at 0
20 min at +2 setting, avg 210w
5 min at 0 setting, avg 175w
20 min at +2 setting, avg 215w
5 min wd at 0 setting, avg 170w
Booked the family holiday in northern Italy......only 2.5 hrs from Klagenfurt. WE'RE LOOKING GOOD HEUSTON!
The 'holidays' are coming!!!!...... the 'holidays' are coming!!!!
Just a small matter of final flights and...... <cough>.... accomodation in Austria 0 -
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Well, its been a bit of a gap and mainly down to sporadic training over the Xmas period plus a bit of minding myself.
Wed 21/12 Rest
Thurs 22/12 Run 10.5km, 57:50, 5:30/km (Travel to Dublin. Run pre-Xmas work night out.)
Fri 23/12 Rest. Travelled home.
Sat 24/12 Turbo 1:00 100+RPM, Avg 209W
10min WU
Calibrate to 0,
Set at +3, 20 min at 220w. Tough going spinning at this setting.
Reset to 0, 5 min at 190w
Reset to +2, 20 min at 215w
Reset to 0, 5 min at 190w
Sun 25/12 Rest
Mon 26/12 Limerick County Open 10mile Road Race. 16.47km, 1:20:27, 4:53/km
I randomly felt something 'go' in my ankle the morning of the race but it wasn't serious enough to stop me running. The course was slightly long as I was targeting sub 8min/mile and pretty much hit that or better. There was a big crowd of 170+ and they ran out of pins and race numbers. I even ended up donating a ream of paper to help them print out the entry forms :rolleyes:. My buddy BB was there and was targeting 75min so I let him go from the off. A small bit of up and down out towards Cratloe into a very slight breeze and I struggled for the first 4-5M. I couldn't find a rhythm and slogged my way out feeling every morsel of my massive Xmas dinner weighing me down. Thankfully I got going then (plus it was slightly downhill with the breeze behind me)and cruised for a few miles before feeling my lack of long runs from 8M. I was gradually reeling in a few people but was surprised to catch BB who had burnt out after going out too fast and had to walk some of it. I had to grit the teeth for the last mile or so as I haven't gone longer than 12km in months and definitely not at race pace. While satisfied with the run I was disappointed not to make the official results as my handwritten number mustn't have been recorded at the finish line. They also stopped recording times after 1:19 so I don't have a definite position either. I'm going to claim approx 95-100th place as BB was 116th a few minutes later. The ankle was a bit sore afterwards
Splits
1M 7:53 (4:54/KM)
2M 8:01 (4:59/KM)
3M 8:08 (5:03/KM)
4M 7:55 (4:55/KM)
5M 8:00 (4:58/KM)
6M 7:42 (4:47/KM)
7M 7:50 (4:52/KM)
8M 7:49 (4:51/KM)
9M 7:43 (4:48/KM)
10M 7:40 (4:46/KM)
0.25M 1:47 (4:41/KM)
Tues 27/12 I must be committed to this IM stuff as I signed up for 6month membership of UL Pool/Gym. Had been using it casually (literally) up to now so it just got serious! Well, as the tread title says -its about time . I can't remember now what I actually did (last years diary :rolleyes:) but I do remember feeling very heavy and sluggish. I've not been shy around the table for the last week or two and its started to show. I'll be good in 2012 .
Wed 28/12 Rest - Travel to Dublin to visit in-laws.
Thurs 29/12 Rest (if battling around Dundrum S.C. can be deemed rest)
Fri 30/12 Rest.
Sat 31/12 11.2km Run, 1:00:04, 5:22/km. Ankle still sore. Pulled something in my back mid-run but kept going .
Sun 1/1 Rest.
OK upon mature reflection I know that the last 2 weeks have been poor on the training front but it was always going to be like that and that is why I built some 'slack' into the programme. So I'm cashing in 2 of my 4 weeks of 'float' and rescheduling. That means I'm now back to Week 7 Base 2. I'm allowing another 2 weeks for contingency such as illness, injury, work or family stuff as well as a mental comfort blanket. However, I now can't be as loose about missing sessions so hopefully my time management will improve and I'll stick to the schedule more. I've bad habits such as going to bed too late and I intend trying to get 7-8 hours sleep regularly as a New Years Resolution :rolleyes:. That and eat properly. So far so good but adjusting to new bed times as the holidays end is challanging . 2.30am, 1.30am, 12.30 am, 11.30pm. Anyway the training and food parts are on track.
Week 7 of 30 - Base 2 Week 3
Mon 2/1 1000m swim. 3 x 200m, 4 x 100m. Snuck in a couple of lengths while the kids were swimming and playing on the giant inflatable. Will have to keep an eye out for it again as win/win. Not a proper session but still time in water which I need.
Tues 3/1 1600m swim and 1:00 run
Swam before work. 400m wu (9:2x), 12 x 100m on 2:30
Ran home after work. 1:00:01, 11.32km, 5:18/km. Took a long cut to make the hour. Had big wind behind me. Cool and damp.
Weds 4/1 Brick
5min wu and cal to 0
45min at +2 setting, 201W avg
34:21 run to work (Approx 4m, 8:35/m, 5:22/km)0 -
Thurs 5/1 2100m am swim and 1:00 pm Turbo 100+rpm
Swim
300m WU
8 X 50M Drills (Chest Lean, Superman, Catch Up, Fist)
1 x 300m, 40sec rest (6:52, 2:17/100m, 25-29spl)
3 x 200m, 30sec rest (4:40, 2:20/100m, 26-29spl / 4:39, 2:20/100, 27-29spl / 4:38, 2:19/100, 26-29spl)
1 x 300m, 40sec rest (7:07, 2:22/100m, ?spl)
200m wd - Breast and Back Stroke
Turbo
10min wu, set cal to 0
20min at 233w avg at +2 setting
5min at 195w avg at +0 setting
20min at 237w avg at +2 setting
5min at 200w avg at +0 setting
Avg for 50min 230W
Good session hitting 250w and 110prm for periods. Sweatfest and in the pain cave early on the 2nd set. Time slows down there.
Fri 6/1 Run 1:16, 15km, 5:04/km
Steady run in nice early morning mist. Dancing eye dots for last mile. 0 -
Sat 7/1 Long slow cycle with small hill or two
66.85km 2:51:18 23.4/km
Boarmans Hill to Rear Cross to Cappamore route with neighbours. Handy 1st cycle back outdoors in weeks. Felt strange to be steering, braking and coasting compared to the turbo. Legs had been stiff from Friday run but easy cycle helped clear them out.
Sun 8/1 Long slow run
15km 1:17:35 5:10/km
Very sluggish legs for the first half hour but eased open after that.
Solid enough weeks training. 11hr week - 2.5hr swim / 4.5hrs cycle / 4hrs run0 -
Mon 9/1 1900M Tri Club swim
Was working in Dublin and got delayed leaving so arrived home in a rush, said hi/bye, grabbed gearbag but still got to pool too late for 200m WU.
4 X 50M Kick with fins
13 x 100m off 2:30-2:40
1:54 / 23 SPL
1:59 / 25 SPL
2:03 / 26 SPL
2:08 / 27 SPL
2:08 / 26 SPL
2:15 / 28 SPL
2:18 / ? SPL
2:14 / 27 SPL
2:14 / 27 SPL
2:18 / 28 SPL
2:16 / 27 SPL
2:09 / 26 SPL
2:15 / ? SPL
300m WD
It was supposed to be 16 x 100m but didn't have time to finish it out. I gave up the bilateral breathing after the first 2-3 as I was gasping and trying to avoid holding up the lane. We spread out anyway but a small bit of traffic at times. A very sluggish swim but given that I'd just jumped out of a car after a long days work it'll do :rolleyes:.
Flights are booked to Italy for the Thursday before IMAT and plan on driving up, staying 5 nights and coming back down to a Keycamp resort near Venice for the next 9 nights. Made contact with an Austrian re apartment renting but still need to book. 0 -
Tues 10/1 12km am run, 1:03, 5:15/km. Sluggish. Travel to Kerry with Work.
Wed 11/1 1 hour am Brick
5min WU, Cal to 0, Set +2
40min Pyramid x 2-3 up the gears for 2mins initially and then 1 min hitting Max 300W+. Avg 232W.
15:20 run, 3,17km, 4:51/km.
Still sluggish. Heading to Carlow / Wexford with work.
I am the better of improving sleep habits but still need to do better there in terms of quantity and quality. Feeling a bit stiff and tight a lot these days so I'm considering getting recovery compression tights and a foam roller. I also need to start doing some core and stretching work as I feel I'm being held back now also by weaknesses in those areas too given the 'proper' level of training I'm aiming for compared to my previous hit and miss levels. Plenty to do so 0 -
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I was a bit wiped out last week after 3 days driving around the country with work and training suffered as a result but that's life
Thurs 12/1/12
Turbo 100+rpm 1:00
10 min WU, cal to 0
20 min at 225w at +2 setting
5 min at 200w at 0 setting
20 min at 220w at +1 setting
5 min at 200w at 0 setting
Avg 214w.
Poor session. Was feeling flat and tired throughout.
Fri 13/1/12
12km am Run, 1:00:18, 5:01/km
1900m pm Swim
200m WU
8x50m Drills (Fist, Catchup, Kick, Side one arm)
300m, 6:42, 2:14/100m, 28spl
200m, 4:26, 2:13/100m, 29spl
200m, 4:44, 2:22/100m, 29spl
200m, 4:35, 2:18/100m, 28spl,
300m, 7:25, 2:29/100m, 30spl,
100m wd
Sat 14/1/12
65km cycle, 2:22, 27.4kph
Ballyneety, Bruff, Caherconlish circuit. Windy on the way out but hit 40kph on way back
Sun 15/1/12
Rest. Monday is the scheduled rest day but with the Tri swim now that day, it being a recovery week plus residual tiredness from a busy work week I decided to shift the schedule slightly and miss a run. I felt sluggish but that may have been due to a few pints at the Munster game the night before :rolleyes:.0 -
Last 2 weeks of base training ahead of me but not sure what to call the 'cycle' as its normally a four week rota of 3 on / 1 recovery but this cycle overlaps base and build
Mon 16/1/12
12km am Run, 1:03:18, 5:16/km. Sluggish over first half as legs woke up.
1700m? Tri Club Swim
4x50m WU
4x50m Drills (Catchup, One arm Side)
200m, 4:15, 2:08/100m, 27spl
200m, 4:36, 2:19/100m, 28spl
200m, ?
200m, 4:54, 2:27/100m, 30spl,
200m, 4:47, 2:24/100m, 29spl
3x100m WD
Watch went a bit wonky mid session and thought I did 6x200m but may have only done 5.
Really feel like I need to up my game a lot on the swimming front as I'm only making gradual gains. More quality sessions per week are necessary if I'm to make sub 1:30 in IMAT as I'm having reservations about my current ability to hit that target. I'm still hanging out in the slow lane and last night the coach was asking what distances people were aiming for e.g. try-a-tri, sprint, and her eyes nearly popped out when I told her I was targeting IM. More specific training was suggested and I know I'm not really making sufficient inroads at the moment. 0 -
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