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a log with no name
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Thursday 13th:
A hectic day in work so didnt get out for my run,
got home late so stuck the turbo in front of the box and watched the Stage of the tour.
Didnt push it was feeling very tired so just wanted to paddle
Distance 72k
Time: 1:52
cad: 83
Power: 177
Nor Pwr 178
Friday 14th:
Swim set feeling better then Wednesday.
Cant recall the details of the sessions
Total 3.5
another busy day in work, and was very late getting out, planned on a short run before heading to Carlow; but getting a bottle from under the sink I noticed a leak, one of the pipes was dripping so 90min later this was sorted and I was late so had to leave the run.
Saturday 15th:
feeling very tired so didnt set the alarm felt I needed the sleep, was slightly later getting up than I wished, I had the turbo with me and was planning an hour on it before I ran, but asked to drop a car over to a garage so this but halt to that plan, so brought my gear and ran from there.
After talking to MCOS, I was told to run at what I plan to run the IM Marathon at, so set off on 5min/km. (maybe wishful thinking)
felt like I was running for ages figured it was about 15k into the run, I looked at the watch and it was only 11k:(.
the rest of the run was boring, after 17K the pace went over the 5min and I could not get it back, my head was not there, I had almost ran out of water and on these back roads there was not a shop anywhere to get more.
At the 30point I was shagged, and not in a good way.
Time: 2:43
Dist: 31.5
Pace 5:11min/km
hr 132/165
LSR
Sunday 16th:
a brutal nights sleep, woke at seven and had only 4 hours, I could not drag myself out, so made a deal with myself a few more min and then out.
open my eyes and it was 9:30 :mad:
Got up and got out, the planned 5 hours was not out the window.
Had the venom with me with the new stem so maiden voyage. Hid the power and HR display, only had time so I would ride this on feeling.
The position on the bike felt ok, not great and not overly comfortable, I will need to play with it a bit more, widen the arm rest, I rode the bar height by 2cm from the Giant so this may also need to be lowered.
As I had only 3 hours I had to replan the spin, Got into the spin and the chain kept jumping ended up with 2 cogs which were fine, (New block on Monday)
I was feeling the weeks training in the body, it was tired and mentally weak.
Ended up with 3:30, got off the bike and did an easy brick run,
The young man came with me on his BMX, this was fine on the way down but when we turned, he struggled as its a nice 1 mile uphill.
med bike
short brick run
Dist: 97
Time: 3:25
Spd : 28.5
Pwr 176
Nor 201
Hr 121/159
Cad 64
A very hard week, 2 runs of 18mile+ and this brought me up to a weekly total of 17hours, missed a few hours which would have had me close to the 20,
10k swimming, 220 bike and 72.5 running
the past block was 45hours
9 swimming (23K), 21.5 bike(620) and 14.5 running(172)
with 6 weeks to go, 4 weeks of training and 2 taper,
I'm not happy with the lack of 100+ mile plus spins (only 1)
this is meant to be a recovery week this week, but the reports from other IM's this year have put the .... across me and thinking of continuing to build on last week, and continue this for 4 weeks then taper,
probably the wrong thing to do.0 -
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Hi Bennymul,
Its possible that I may be in your area for a few days next week and am looking for a bit of advice please?
I am looking for a pay as you go swimming pool that does adult lane swimming that I might get in a quality session or 2. Does the UL pool open to the public?
I will be on a few days holidays so I am not fussy about times once it is not 6am.
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Thursday 26th:
Got nothing done last night, so had a plan to commute to work, if the weather was ok, (down to carrying a laptop in a bag)
woke up early and it was lovely out so off I set, A nice have 32k in, on the way home I extended it to 45K, total of 2.5 hours
Got into the house and had to run to the GAA pitch where there was an field day for kids and the wee man was racing,
He got 2nd in the 100m, won the long jump and 2nd in the 300m, a great race to watch he held back till the last 100m and then let rip passed at least 10 and got second right at the line, I has a proud camper.
At this stage it was just after 7, and the 10K was starting and I was undecided as to run or not, but at the last min said feck it. raced home on with gear and raced back signed on and raced to the line 3min before it started, then I remembered I had'nt eaten since lunch time, got a 90min spin in and was also thirsty always a great way to start a race.
The race started and I started too fast the pulse still racing from rushing still in the blood, ran the 1st K in 3:47 (fast for me) then the road started to go up and the HR was allready well up, I held my own going up the hill, got over the top in about 15th, a slight down hill and i made up some time, but I suffering badly but kept going a few passing me and vice versa. The main problem was in my mind I have the route planned that when we hit the Tipp road it was straight in, but nooooo a left and up over a short steep hill, this almost killed me, but over the top and were home a nice downhill and I knew there was only 4min of suffering left, turned right into the pitch to finish and guess what they had a lap of the GAA pitch to add insult to injury, this did kill me.
I was spaced crossing the line,
Pallas 10K
Time: 42:05
dist: 10.06
Friday 27th:
morning swim, jumped into the slow lane to try and hide.
400 kick to start with
6*100 with fins long easy strokes.
then threshold set. and I was moved back into the middle lane.
(100 off 2min, 50 off 1:30 )*6
then 6 *150 off 3min (I think)
600 cool down.
total of 3.4k
The body is very tired this morning, I am not getting enough sleep and making a stupid mistake of trying to lose a few lbs, both of these are messing up the quality of sets, and my health after getting a bad dose of cold sores (usually get these when run down)0 -
Friday 27th:
went for a garminless run, just to relax
40min
est 8k.
Saturday 28th:
Long run planned with a turbo session before hand, but another football blitz left very little time so removed the bike session.
The was a very slow starter, unable to get going (hate early morning runs my old body does be a stiff as..) after a while I loosened up, but never got really going, never under pressure either,
LSR
Sunday 29th:
Planned to do RedB 3 county spin, I did leave the accent out of Cratlow out of the route this morning,
The Gap was alot better than the last time, felt comfortable riding up it.
the decent was another matter, the roads were wet and felt very greasy and I didnt fell safe, also felt so stupid here it wasnt the warmest so going over the top and pulling up the arm warmers, my hand slipped and I punched myself in the jaw
,
Got to Killaloe and headed to Nenagh, I love this road and with the sun out the views were stunning, Once in Nenagh headed to SliverMines for the last official drag of the day and up the cuts, (first time on this)
Took off and felt fine but it is long and steep in places. again the decent was dangerous, a lot of moss and crap on the roads, and the hairpin were like glass.
From here headed to Rearcross and more climbing.
Long very Slow Bike
Not happy with the average speed. was down on what I would have liked.
felt good getting off the bike, got changed and went for a quick 2k run, legs felt ok pace was where I would like it, but not sure what another 40k would do.
Time 5:50
Dist 151k
Spd. 25.7 km/h
Hr: 120/154
Elevation 1650m
Power 172 (head unit still acting up so not 100% valid)
196 pedalling\200 Nor.
Solid week training:
Total time 18h
Swim 4:20 - 10.9k
Bike 9:30 - 258k
Run 4:20 - 53k0 -
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Thursday 2nd:
A handy commute to work, the morning spin was a bit slower than I would have liked, The evening one was fine never really pushed the power
Time 3 hours
distance 77k,
A very easy lunch time run at recovery pace
time 40min
dist 8k
pace 5:04min/km
Friday 3rd:
Morning swim, got there late. was 1/2 way there and I remembered I forgotten my shorts, so turn around and headed home; crept in so I would not waken anyone (again)
Time: 80min
dist: 3.2k
Afternoon run:
ran the first 5k at a nice pace, not feeling the pressure, (4:45ish pace) but after 30min I started to slow down, was fecked and the pace feel right off.
Afternoon Run
Total 12.5k
Time 1:00
Pace 4:57/min/km
Saturday 4th:
The body is feeling very tired and had to drag myself out of the bed for a run. the run was just slow. Never comfortable and from 22k I was stopped
struggled home and was shattered for the rest of the day. this took a good bit out of me.
Long very slow run
Time: 2:58
Dist: 32.7
Pace: 5:20min/km
Hr: 135
Sunday 5th:
Long spin planned, but as soon as I left the house I knew it would be a bad day at the office, and in hind sight should have turned around.
Dist: 115
Time 4:25
Spd: 26kph
hr 107/135
power: avg 143 nor:163 (wayyyyy below par)
Another crap day
Monday 5th:
the big day, was planning on cycling from Carlow to Limerick (with a bit of a detour)
So after the last 3 days of feeling crap I was not looking forward to this.
As the family were staying for a few extra days, I took this as an opportunity not to have to get up early and leave later in the day.
This was also the day to test the potential food for the day.
so off I set. first stop Mount Leinster. up the Corra Butt then 9 Stones.
Felt good climbing, hitting nice power numbers (where the display would tell me -its acting up) trying to climb without spending too much time >FTP.
over the top and took my time on the decent. And headed for the second climb of the day, from Graiguenamanagh to Thonstown not steep but long (6k @3%), dropped into Kilkenny and a headwind:( it should be there for the rest of the spin. once in Urlingford I have the pleasure of a tractor to chase, he was approx 500m up the road when I spotted him and slowly pulled him in, he extended on drags but as soon as I was on the flat the gap narrowed. this helped pass the time and was needed. From Cashil I headed to Cahir and planned the 3rd climb of the day. when a few tings happened.
My saddle bag broke and had to throw it in my pocket, most uncomfortable and did (I thnk) cause some pain in my lower back.
then the garmin died and as the power meter was only picking up 1/3 of the spin I could not be sure of the time, at this point I was running out of food and getting hungry, when I found an extra bar
:D some good news.
the last climb was the Glen of Aherlow, felt good climbing it and was albe to keep(ish) to FTP on it. the decent was slow enough as the roads were wet and my back tyre was slipping.
from the here the rest was grand,
Long spin - missing the end
Dist: between 200-205K,
Time ~7:20
Spd: ~27.5km/hour
Climbing >2000m
Power: ~170, Nor ~191
Hr: 124/156
Got in and changed went for a short run (or planned a short run) was planning a simple out and back 3 miles, when I was chased by a german shepard, $£$%$$ he is usually tied up but not today, so the 5K turned out to be 9k, in approx 50ish min.
So 1 week of training to go, and then taper.
feeling so\so about the day, after reading a few reports and waiting for one to finish (cough cough Red) I am not as confident as I would like to be.0 -
Just (re)discovered this log. Some serious training going on here, well done Benny. I'm based in Carlow myself and I'm a big fan of Bunclody to the nine stones - I did all my hill work on this for Hardman last year including one day when I did it 3 times in a row. This year I've yet to go up it, been too lazy. I suspect I might regret that in a couple of weeks. Best of luck in Kerry
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griffin100 wrote: »Just (re)discovered this log. Some serious training going on here, well done Benny. I'm based in Carlow myself and I'm a big fan of Bunclody to the nine stones - I did all my hill work on this for Hardman last year including one day when I did it 3 times in a row. This year I've yet to go up it, been too lazy. I suspect I might regret that in a couple of weeks. Best of luck in Kerry
thanks Griffin, I did read your log for the hardman and do recall mention of the laps of Mt Leinster, and did mean to do it but never seemed to get the chance. (one day)
See you on the start line.
Tuesday 7th:
popped into UL on the way home for an easy swim
main set was 500 b+b
1k of drills (fist, one hand, catch up, skulling)
total 2K
Got home and stuck the bike on the turbo and watched the Mens Tri from earlier.
no power, speed anything the only thing I had was HR and cad
kept the cad up > 90 and the hr <105
Wednesday 8th:
Tri club swim, felt ok in the water lead out the lane for most of the set.
400,300,200,100 *2
then speed work
total 3.3K
Evening this was a struggle, got home from work later that I wished.
made the mistake of sitting down for a min, and got very lazy.
So got changed for a run and was undecided to run around home or head over to GlenStal and much deliberation I stayed local, and was I glad
from the off I was dead and struggled. the HR was too high and the pace was brutal slow.
I could not get going not sure if it was tiredness or the heat getting to me
total: 1:27
Dist: 16k
Pace 5:27min/km
Bad Run
Thursday 9th:
Was planning an early bike session but my body said no, So pushing it till later. Threw the wet suit in the car and if time would get an ow swim in,
On the way home went to the river and it was heavenly out and a few bodies ahead of me, so I was not compeletly insane.
set off and had a mental distance of 2k down, the swim down was nice didnt push the pace swam constant effort with a few short stops to check the river for boats and stuff, at the 2k, i saw the second set of wires MCOS mentioned so a bit extra wont kill me, after a 5 min I turned as I was worried that while I could get to them now, I didnt know how far they were away and how much this would take out of me on the way back.
on the way back seemed to take longer and I got depressed when I went under the first wires (only here wtf) but I pressed on, the joys of a quite river I swam out from the edge which meant less weeds to deal with.
A nice swim, the pace was something I felt I could hold for another k at least (now could I is another kettle of fish)
OW Swim
on the drive home planned a short spin, but had a few mail and calls waiting for me so evening session called off and work took over.
Friday 10th:
Morning swim, and my arms and shoulders were dead, no power in them at all. struggled all morning.
total 2.5k
this had me at slightly over 12k swimming this week the longest yet.
Met RedB and found it hard not to ask about the next installment, wanted to leave it a surprise 0 -
Friday 10th cont:
While waiting on a call for me to head back into work for a few hours,
plan was a 15*3min @90% ftp, but the thoughts of jumping on a turbo when the sun was out killed me, so off on the road I set.
so did a loop with a nice 6mile climb, and rode it hard the whole way a good constant effort for the drag, once over the top had a slight tail wind so just sat in the TT position and flew along.
once back quick change and out the door for a very short run
Bike total 55k
Time 1:45
Run total 3k
pace 4:33min/km
Bike with the Sun out
Saturday 11th:
the family stayed in Carlow, so I decided to cycle back up to the them,
Left early and was greeted by a head wind or cross wind which would basically be there for the entire journey:D.
the spin was mentally tiring as there was very little rest from the wind.
was happy enough with my condition feeling comfortable and strong enough on the bike (not jumping out of my skin - but not under pressure at any time)
total: 130k
Time: 4:41
Hr: 123/149
Spd 27.4
Power: no idea meter not working correctly
Sunday 12th:
up early, got into bike gear and picked up the running gear for a brick session, went downstairs and went to leave and noticed that it was pi$$ing out. then noticed I had left the helmet and running shorts upstairs, so spin was done with no helmet, a few years ago this was normal and i prefer it, but now it just feels wrong.
this was a nice easy 40min spinning the legs.
Got in and changed ran in cycling shorts. the first few k were grand and I was happy with the pace. turned to run up a 3k climb and the pace shot down, I had to much gear on and was over heating so took off 1 layer and got going again, 20min later the heavens opened and top back on, At this point i was running through rivers or what felt like it with the water flowing down the roads, this thankfully didnt last too long, but I never got dried from it. Took a Gel around 90min and tried to pick up the pace but nope could not get it below the 5min/km pace.
coming up on the 2 hours I had a decision to make head to the 30k or just finish, however a stomach cramp made it for me, so head for home at a very slow pace, when to round the fine morning off the heavens open once more for luck.
Crap Run
Total 2:21 (3hours total)
Dist: 26.3
Pace 5:23min/km
hr 131/178
Weekly total
|# sessions|Time hh:mm|Distance
Swimming|3|5:00|12Km
Cycling|5|15:05|426
Running|4|4:55 |55
Total|12 |25:00|492.60
So that finishes my IM training only a taper to go. my time to start panicking0 -
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I will be in Killarney if you fancy joining me for a spin:Dgriffin100 wrote: »A long cycle in the wind and rain on Saturday will sort that sore throat for you0 -
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Thursday 23rd:
Simple hour on the bike, rode some at im pace, my HR was too high during these, and the sore throat is still there and feels slightly worse.
anyway 2 days to Hardman and to pop the IM cherry, and I am slightly nervous to say the least, ohh the things I should have done different.
You'll be grand. Best of luck with popping the IM cherry 0 -
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