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Friday
Lunch time run:http://connect.garmin.com/activity/152218544
finally got out
,
planned on 35-40min, so did a plain and simply out and back, once I go to 15min out, I added a bit on, and then might as well get to the roundabout to turn around.
Nice run, felt ok
Time: 44min
Dist: 9.89km
Pace: 4:24min/km
Evening swim
500wu
10 * 50 with band: I still dont like these, always feel like im splashing more than swimming.
500 buoy
500 Paddles
500 cd
Saturday:
headed up home to the metropolis of Carlow, was later getting out for a run, and with all the crap that went with it didn't fuel correctly in fact in F all to eat most of the day.
so this lead to a very bad run, ended up finishing at 10:30 a bit late to be finishing
Run: http://connect.garmin.com/activity/153440130
Dist:20.93
Pace:5:13min.km
Time 1:50
Sunday:
up early, and felt the previous day in the legs.
Headed into town to meet the local racing group and some tourists
easy spin, felt fine just sitting there. it was nice to have conversation however, the power drop when not on the front did annoy me,
Time: 3:00:00
Dist: 83
Avg Speed: 26km/h
Power: 176
Now Pow: 189
Cad: 76
Monday:
supposed to be start of a rest week.
Tri Club swim:
from the off felt tired and arms had no strength.
first few I held the pace and felt tired but go through them, then for the second set we were joined by MCOS, and he set the pace, I just about held on for the first 200 possibly loosing 5,10 seconds, the rest he was gone, could not even keep close. (I wont be looking to get on his feet any time soon)
the last 400 was just bad no idea of time I was struggling to keep swimming,
200wu
4 * 50 kick,
main set
4 *100 off 1:50 - in on 1:40
2*200 off 3:40 - in on 3:30ish
1 min recovery
2*200 off 3:40 - in on 3;30ish
1*400 cant recall the time
- no idea
1K cool down0 -
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Thursday PM:
An easy hour on the Turbo, legs feeling a bit on the tired side so didnt push it.
Avg Pwr: 190
Nor Pwr: 202
Friday:
Lunch time run, left the Garmin, phone at the desk and only noticed when changed and feeling slightly self-conscious walking into an open plan office in running gear I decided to to run Onatural,
Just ran out the old limerick road, as I had no idea of time picked a point which was around 2.5 miles and then turn around.
ended up with 45min and slightly over the 5miles.
Evening Swim
500 wu, arms feeling tired, not used to 2 days in a row swimming.
8 * 50 with band. noticed that I cant rotate or get on my side with the band, each 50 in around 55-58 seconds
3 * 500 easy swim not pushing it just trying to concentrate on the stroke, last one came in on 9min, was happy with that as it felt an easy pace.
200 with paddles arms were in bits
Saturday: http://connect.garmin.com/activity/157084835
The wee man had a soccer match, missed the alarm and didn't get up in time to get my planned run in pre the game. so only got out that night and was shorter than planned.
Legs were not great feeling heavy and no zip.
time : 1:15
Dist: 14.87km
Pace : 4:58min/km
Sunday:
Had played with the idea of riding Ras Luimi. but the young man had his first Basketball match at 11 race started at 12:30, so praying that things would go smoothly thew the bike in the boot, wore cycling gear under my cloths, and off we set.
Match finished at 12, so run out to the car and drive head to the race start, got to the sign on at 12:20ish and closed, on the way out I met the commissaire and got in, ran back to the car put the bike together and got ready, and raced to the start line, no warm up just line up and got ready to race, thankfully there was a neutralized start so I got some relief.
Once the flag dropped I attacked to really wake up the legs and off the front 5min averaging 400w's, the bunch came up and I sat back in to recover.
The Next few miles flew by, tried to get away but nothing happening, Really hate this negative racing.
heading on to lap 2, up the hill to Ballyneety there was a lull in the pace so off I went again, put in a good hard effort over 1Kw and got a nice gap however got the gearing wrong and was pushing a massive gear as the road climbed push it on and got a gap but once again they pulled me back. sat back in a chatted to a few lads I hadn't seen in years. Was nearly taken out of it by some fool who hit a cats eye, this push him towards the ditch and he panicked and went all over the place.
Decied to relax and want for the last few K and try once more, so with 4K to go went again and never got the gap I wanted the bunch wanted to keep it all together, so now time to wait for the gallop. the speed picked I was moving up nicely and getting in to a good position, up to50kph through the town and then a left turn on the outside of the bunch so not to get blocked in and then Bang, 3,4 went stright down in front of me swerve to avoid it, up onto the footpath nearly hit a Telephone pole. pulled the foot out of the peddles and could not get it back in, Race over
Felt good enough to get a result, but that life. I am missing a lot of high end power but as boring and negative the racing was I did have a smile for most of it.
Time 1:40
Dist 58km
Speed: 34.5/63.8
Hr :135/163
Avg Pwr: 183
Nor Pwr: 239
Cycled home to add on miles and time as it was too short.
Got out the lawn mower and went to cut the grass and the self drive motor broke, so I had to haul the mower up and down the garden which is on a slope so by the end my legs were tired and decided to leave the evening run.0 -
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Tuesday 13th March
Was feeling very tired before I even started so was not looking forward to thr 2x20min @ sweetspot, but once I got going it was fine and was happy with the outcome, infact considered doing a 3rd rep, but as I missed my lunch time run did this instead of the 3rd rep.
Bike:
10min warmup
Rep 1@ 243watts
7min recovery@ ~150w
Rep 2 @ 241watts
4min spinning - catching the last bit of the cycling on Eurosport.
got changed and out for a run (was colder outside than on the turbo)
Run: http://connect.garmin.com/activity/157717894
Once running I felt ok, and doubled the planned 2mi to 4mi brick session.
Was happy with the pace and feeling considering there are 2 drags that just hurt;
was running hard and it felt hard but very comfortable and undercontrol.
dist 6.45k
Time 27:56
Pace 4:19min/km
Wednesday:
Nothing, the alternator went on the car so the day was spent trying to get one, driving the kids around to school, matches etc and then work and trying to figure out how hard is it to change one.
So didnt finish work till after 11 and that put a stop to any exercise.
Hopefully I will get it all sorted tomorrow and get out,
on a plus side, have my entry for Hell of the west, my first tri will look to get in to Tri Athy. 0 -
Thursday 15th: http://connect.garmin.com/activity/159623487
Got the Car fixed, and finished working just after 9, so the dilemma of missing 2 days or go for a run, mentally wanted to sit down and have sugar but that nasty guilty feeling kicked in again and off I set
body was tired but I need to start adding structure to my runs so will begin a few weeks of hill reps
the hill is .5 mi long
did 6 reps, times from 4:26 - 4:56
on the 5th one I was shot but the time was under the 5min target, so I set off on the 6th rep got under the 5min and pushed my self a bit too much (got sick at the end:() so off home with me
Friday 16th: http://connect.garmin.com/activity/159623451
Went for an easy 40min run to try and loosed up the legs
dist 8:4k
pace 4:45/min/km
Swim: 2500m
My whole body was tired starting, did 500wu
10 * 50 Band, the last 4 were a struggle, got held up behind slower swimmers and once the pace drops so do my legs (so maybe I doing it wrong)
3*500 alternating between easy 50 and hard 50, just to mix up the session
Saturday 17th:
Long run: http://connect.garmin.com/activity/159623641
Up early and off I set, never really comfortable, got a few miles and began to have tummy problems which slowed the pace down a bit, this continued for a few miles, I dont think I need to go into details. but alas it needed to be sorted. Once I got to the 10miles mark I was out of water and it was getting warmer, so I went looking for a shop and nothing open,
Im not sure if it was physical or mental but started to slow down, At the 15mi mark had a decision to shorten the run or add on some, so I added it on, this is fine but the last 3k are up hill with a wall right at the end,
this run took a lot out of me, I was spaced for the rest of the day, or maybe it was standing around at a parade.
Time: 2:36
Dist: 30.11
Pace: 5:11min/km
Sunday 18th:
Bike http://connect.garmin.com/activity/159623655
Once on the bike the legs were tired and power down. Never recovered from yesterday. however it was a lovely morning and one of them days its fun been on a bike.
Ended up in Bunclody and decided to head over mount Leinster, a nice climb even if it was done slowly. the hole spin was nicethe sun made it more sweet even if it was slow.
Time: 3:15
Dist 75km
Avg Spd: 23.39
Power 154
Nor Pwr: 180
Elevation :818m
Monday 19th:
More bike
http://connect.garmin.com/activity/159623423
The body is very tired, and lay in bed for an hour looking for an excuse not to get up and train, but could not think of one, not sure if that is a good or bad thing.
another hillyish cct, power still down on what I would expect, Near the end my ITB began to get sore, need to spend time rolling it out.
Time : 3:40
Dist: 93.5km
Avg Pwr: 164
Nor Pwr: 191
Elevation: 776m0 -
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Fri 23rd cont:
Hit the pool on the way home, with a 7 *500m off 10min in mind,
300 wu
1st 500 9:40 - felt crap arms were hanging out of me, stroke was
non-existent and felt like I was fighting the water.
2nd 500 10:05 - as above, 30sec recovery
the remainder were done out of sturbbornness, felt like no quality times were in and around 10:30 - 11min
did 200 cd.
Sat 24th:
Bike http://connect.garmin.com/activity/161552032
looked at the weather and was down for a real feel of 4deg, so dressed for this, and was I sorry the temp picked up nicely as the day went on, and what a lovely day. and was on new roads
the first few km just span the bike to waken the legs up, there was a bit of a breeze down to Kildorrey, but the way back was lovely
Time : 3:46
Dist: 102km
Spd: 27km/hr
Avg Pwr 170
Nor Pwr 191
cad 70
Brick:http://connect.garmin.com/activity/161552044
once off the bike went for a short run to see how the legs would react, and were they stiff and lacked life.
Time: 18min
Dist: 3.4k
Pace 5:15min/km
Sunday 25th:
Long run http://connect.garmin.com/activity/161551943
Im not really a fan of these morning run, always feel stiff as a board in the mornings, a down sign of been old.
I set off and not sure if I still had yesterday in the legs or the lack of stretching or the heat (or im old and slow) meant the run was a slog.
Never felt like i had the energy to push the pace, had to stop after 12 miles to buy water as I had drank 2 bottles,
Time: 2:34
Dist: 29.58km
Pace: 5:14min/km
A very nice weeks training, had my largest volume so far, with 15hrs,
and I missed 2 runs and 2 swims so cant complain.
I am sooo looking forward to a recovery week now to recharge the body.0 -
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Tuesday 27th:
took the night off, part of my 1 day off during recovery week
Wednesday 28th:
Unable to get to the pool on the way home, so went for an easy run, battery dead again on the garmin, so ran on feeling, approx 7k
Thursday 29th:
55min on the turbo, spinning a low gear covered power and just made sure the cad was high.
approx 23k covered at over 95rpm
Friday 30th:
Lunch time run, leaving work and met someone I used to work with years back, and have met him during the Limerick and Dublin marathon (and cant recall his name for the live of me
) so I set off with him, a nice slow run but the company was nice, the problems at about mile 3, my stomach started acting up and began to get cramps, now been in Dooradoyle there was not many places to "stop" so ran as fast as I could back to work.
Swim: 3000m
500 wu.
500 in on 9:30
1500 straight - not sure of the time just wanted to do a long straight one,
500 cd
Felt ok in the water, read about clenching your butt to engage your core muscles to help keep the legs and it seemed to work,
at time felt nice and comfortable, even do most of the stroke is not natural yet, I have to concentrate on it all the time, other wise it gets messy and short.
Saturday 31st: http://connect.garmin.com/activity/163344468
Had to drag myself out of the bed for a cycle,
Left the house with no idea where to go - one of them morning where you just dont care. So decided to try and get new roads,
Ended up on some of the Keeper Hill challenge, and the roads are non existent :eek: ; but some nice steep climbs and lovely views.
My right hip started acting up and a sore ITB when out of the saddle.
Ended up been a harder cycle then I originally planned.
My leg was still "sore" when I got home so left the run
Time 3:05
Dist 76.31
Power 160/500
Np 192
cad 69
Sunday 1st: http://connect.garmin.com/activity/163803712
again had to drag myself out of bed, planned a long run
Ran on feeling wanted it to be slightly slower than mp, and for the first 11 felt fine holding 4:5ish min/km pace after that the road started to go up and pace went down to 5:2ish pace, I started to feel the lack of breakfast at about mile 15 and wished I had food was starving.
Happy with the run felt good even if the pace fell off, part of this was the lack of breakfast, went walk with the kids later in the day and the legs were fine(a bit sore this morning do)
Time : 2:54:00
Dist 34.12km
pace 5:06min/km
Another phase over, the main down side I see is some poor pool time, may be more ?
Week|Swim|Bike|Run|Total
1 |3:15:00|4:40:00|2:50:00|10:45:00
2 |2:25:00|4:17:00|5:02:00|11:44:00
3 |1:10:00|9:31:00|3:51:00|14:32:00
4 (Rec)|2:50:00|3:55:00|4:10:00|10:55:00
Total|9:40:00|22:23:00|15:53:00|47:56:00
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I have been putting this off for the past few weeks in the hope I could make it happen but a few external thingies have come up and I have withdrawn my entry to IMUK,
this was completely outside my control and as much as it peeeeed me off there was very little I could do so have to accept it.
This and a lot of pressure in work is taking its toll on the body, I'm feeling really tired, the body does not seem to recovery and have been getting cold sores, so I may be a bit "run down", my NP from the bike is down, the run's are slower,
So now I need to rethink what to do next,
I have pencilled in the double in Athy (will be my first tri) , Hell of the west, possible Brian Boru and Hardman Olympic, I may look to swap this to the full and not let the training go to waste. As I read some good things about it last year.
now I have to look at my training (If doing the Hardman do I continue what im doing and just add another build block or start again,
I also have to get the motivation back, which Im hoping won't be hard as I am having fun most of the time.0 -
Sorry to hear that BM
You've got some solid training under your belt so fair play to you and hopefully you'll get to put it to good use in those other events. Your mojo will definitely bounce back quickly if you get a bit more of a chance to recover with work, life, etc.0 -
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Tuesday 3rd:
Not in the humor for anything I got on the bike regardless and spun for 40min
Wednesday 4th:
The kids off school so I dont have to do the school run so I joining the Tri club for their early morning session,
session was 20*100 off 2:10 I took over at the front from the 5th and was avg. 1:40- 1:45
total of 3100m
Thursday 5th: http://connect.garmin.com/activity/166707791
One lovely evening was really bright, my head lamp died and never really noticed,
Never looked at the watch and ran on an easy feeling
Time 57min
Dist 12.31k
Pace 4:41min/km
Friday 6th:
The pool was not open till late, had my gear in just in case I could sneak out but that never happened.
Was heading home for the weekend so I had plans to cycle up, but this place didnt let me out on time and it was getting too late in the day for an 80mile spin,
once we got up home I got changed for a run, but forgot my high vis jacket and light
Saturday 7th:
Up at 6 to head to Dublin for the day, planed an evening run but we had just arrived and The better half and family were called to a dying relative.
so i had baby sitting duties
Sunday 8th: http://connect.garmin.com/activity/166707773
the relative passed away so my plan for a nice 22miles was scuppered. I did get up early and got in a nice 90min before everyone else work up and started planning the funeral.
A tuff run, some step roads or long drags
dist 18.46
Time 1:35
Pace 5:11min/km
Monday 9th
nothing with the funeral
Tuesday 10th:
Heading back home to Limerick,
got changed for the long cycle, bottle filled and grabbed the bike and back wheel flat, changed it and started pumping and nothing the pump was doing squat.
got some air in the tyre but was not risking an 80mile spin with no pump or spare tube.
Finished work and after missing 2 long bikes had to do something.
so put the bike on the training and loaded 2 sufferfest.
Started the downward spiral and first 2 intervals were good power was up,
then to finish the weekend off had an attack of palpitations (HR went mad)
hopefully a result of lack of sleep from the weekend and the excess amount of coffee.
took a few min off to relax and took off the videos, and stuck on some crap to just ride to.
Total: 2:47
Dist 82
avg Spd 29km
Power 170
Nor Power 180
Wednesday 11th
early morning swim.
met the tri club again, could get used to this.
the set was 2*200 of 4min and 3 * 100 off 2min
this was repeated by 4
the first set was fine felt good in the water,
Lead off the second and was coming in on 3:40 for the 200's and starting to slow down, the 100 were awful I struggled to hit the time,
for set 3 I moved back in the group and felt dead in the water no power, feel and it felt like I was swimming through tar.
the last set was ok a bit better
total distance of 3800.0 -
Wednesday 11th pm:
http://connect.garmin.com/dashboard?cid=1034089
with the family still up home I had some time to myself,
So I heard about a nice trail run, (never ran trail before) so it might be a nice way to get in a run.
It was fun, I felt good and comfortable and some savage views from the top.
I did take a wrong turn and after running downhill for half a mile I came to a junction and decision time, as I didnt know the route or how long left,right would add on, I turned around and back up the hill and actually found the track i was meant to be following.
Once done I added an extra 3ki loop to bring it over the 20k.
Time: 1:37
dist: 20k
Pace: 4:50min/km
Thursday 12th am
Swim, I could really get used to these early morning swims,
500 wu, a mix of 1 arm and fist.
Main set
400,300,200,100
150, 150,100, 50, 50
Felt better than yesterday and I didnt push the pace I wanted to swim it comfortable, each 100 was approx. 1:50
with 20 sec rest between each.
PM - http://connect.garmin.com/activity/167420195
the plan was a road spin, got home later than I wanted from work, and it looked like it was about to pi$$ down, so like any decent person flipped a coin outside or turbo. Outside won so off I set.
and was I glad I did, it is the first time in a long long time that I felt that good on the bike, I just sat there and it went forward, never pushed the pace outside of a few drags, got home as the heavens opened so threw the bike on the turbo and just spun for 20min, the feeling was different and after the 20min mentally I had enough so stopped and stretched and rolled for 30min.
Road piece
Time 1:10
distance 33.3
Avg sp 29kph
Cad 81
power 233\453
Nor Power 245
Turbo
Time 21min
Distance 10
Avg sp 28.35
Power 181\320
Nor Power 195
Friday 13th am Swim
600 wu, there was a big group and the warm up is a bit m start,stop
Main set
5*100 off 2:10 (1:35, 1:40, 1:42, 1:43, 1:45) I lead these and went out a bit too fast on the first and suffered for the rest.
3*200 off 4:30 med pace (~3:50) - moved down the line for these
5*100 (1:40, 1:43, 1:44, 1:46, 1:50) leading again and these really hurt but I was happy.
8*50 - 25 kick 25 swim
the pool emptied at this point so I stuck on the fins and paddles and did a slow 700 just trying to work on the catch, keeping the elbow high and accelerating the arm though the water.
I thing I noticed, during the 100's when tired I was only breathing to my left every stroke, and my right arm was seemed to be doing nothing, the catch section was not there, tried this with the paddles and my hand turned in the water so I lost some propulsion. (if this makes sense)0 -
Hey benny good work on the swimming. Leading out the middle lane is last step before you join our lane Although I've missed so much swimming lately that I think I pop into your lane for a few sessions next week.
Question about the right arm. Do you feel that when you start breathing to the left every 2 that you subsequently drop your right elbow and lose horizontal momentum by pulling vertically? Perhaps you are rolling with your shoulder rather than your hip to get your face out of the water for a breath quicker? Perhaps you are simply throwing the right arm out there and focusing solely on getting oxygen so you are missing your catch?0 -
thanks but not sure about moveing lanes, I swam beside Ross (I think) for about 3 seconds and he was gone, also kids back to school next week so I will try and get over for the lunch time sessions, as these are way better than swimming on my own.
as for the stroke, I have no idea where its falling apart or if its on both sides if I swim bilatterly. I will try and "look" monday and narrow down the problem,0 -
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