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It's Time To Burn

2

Comments

  • Closed Accounts Posts: 636 roseybear


    blainj2 wrote: »
    Monday 16th September, 2013

    Run


    Distance:5K
    Time: 29:32
    Average Speed : 10.1Km/h
    Average Pace: 5:55 min/Km

    Legs were not great this evening and didn't feel great, suppose thats what a week of lying about stuffing yourself will do.

    Survived the holiday anyway despite copious amount of amazing Mediterranean food and wine. Not too much partying which was good because i wanted it to be a relaxing holiday.

    On the exercise front i done practically nothing which i had resigned to before i left. A bit of swimming and walking.

    Looking into getting a turbo trainer now which i hope to purchase over the next few days. Glad i went for the run today, would have been so easy not to.

    Just bought one myself today from citicycles, have some good prices atm


  • Registered Users Posts: 276 ✭✭ blainj2


    Tuesday 17th September, 2013

    Swim


    2 x 100m Warm Up
    8 x 200m
    1 x 200m Hard

    Total 2,000m

    Feet started to cramp at the end so just stopped, was planning to do a bit more but was a bit stuck for time too. The clock was broke in the pool so just put in good effort on the 200m sets and kept the breaks in between to a minimum.

    Not sure what i am going to do when my membership runs out in a few days. Will see what they offer me and make my mind up then. Will look into what pool sessions tri clubs are running too as an alternative as i really only use the membership for swimming at the minute.

    Got the turbo trainer and a gps watch / sensors ordered for a very good deal imo. Looking forward to getting them next week and setting them up. Think it will help with my bike a lot and with weight loss which i am kinda focused on a bit now too.


  • Registered Users Posts: 276 ✭✭ blainj2


    Wednesday 18th September, 2013

    Yoga:D:confused:


    Was feeling very stiff and sore yesterday so decided to do a session of YogaX from the P90X series. I think a bike or run would just have made things worse so took it kinda easy. If anyone has done P90X they will know how difficult the yoga section is from it. I managed 45 minutes of it (its 1hr 35 mins long) and then skipped to the end for stretches. Feel good today so i think my plan worked.

    I was sweating buckets during it so its still an alright workout every now and again and will help with my poor flexibility and prevent injuries and all that good stuff hopefully.


  • Registered Users Posts: 276 ✭✭ blainj2


    Thursday 19th September, 2013

    Swim


    1500m Block
    2 x 100m sprint
    1 x 75m Warm Down

    Total 1,775m

    The pool was epic last night went about 7pm and there was only one other person in it with myself. Water was clear and lovely temperature. Couldn't ask for more really, had a lane to myself.

    Decided before I went in that I would try swim one large distance to see how i fared. It went well, i felt fairly good towards the end of the block but technique was definitely starting to fall off. I didn't have anything to time it with but id say it was swimming at 80% effort.

    Done two 100m sprints afterwards to just check what time i would do as a matter of interest. Effort was 95%, considering i just swam 1500m i was happy with this. 1st - 1:29 / 2nd - 1:31. Id say i could shave a good few seconds off these if i done them at the start and if i knew how to kick turn which i must learn to do.


  • Registered Users Posts: 276 ✭✭ blainj2


    Friday 20th September, 2013

    Nothing


    The turbo trainer arrived on Friday. Had a quick look at it but didn't get a chance to set it up. Had to travel to Donegal so no time for any training in the evening. I'll have to start doing morning sessions soon as that's not a great excuse for every Friday.

    Saturday & Sunday 21st & 22nd September, 2013

    Surfing


    Went for 2.5hrs surfing on Saturday and 2hrs surfing on Sunday. Was lovely conditions. Will need to start doing a bit more training on the same day i go surfing too. Keeping this in mind and will try to make a plan for next time.


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  • Registered Users Posts: 276 ✭✭ blainj2


    Monday 23rd September, 2013

    Turbo Trainer


    Total Time: 40:00

    Got home and even though it was a lovely evening i decided to set the turbo up and give it a go. Didn't take long at all after double checking a few things.

    The sensors haven't arrived yet so was doing it completely blind. I can see why you need something to record your progress / measure your effort as i planned to do a 15 minute section at a good pace and after what seemed like a decent amount of time i looked at the watch and only 4 minutes had passed :rolleyes:.

    Moved the trainer around then to face the computer screen and watched something for about 25 minutes. I done 40 minutes in total and wasn't wrecked at the end but at the same time i felt like i had worked hard at something. It was a strange feeling. Took me a while to feel comfortable on it too. The main thing that struck me was the amount i sweated in the 40 minutes even with a couple of breaks. My t-shirt was completely saturated at the end like i was in the shower or something. Looking forward to getting everything set up properly now and will definitely try trainer road for the free month they offer.


  • Registered Users Posts: 374 ✭✭ shansey


    Hey! Seems your in a similar position to me.. From Donegal, live in Dublin, surfing background and big ambitions for triathlon next season.. Did a few races this year and dropped some excess pounds too.. If you ever need a training partner give me a shout


  • Registered Users Posts: 276 ✭✭ blainj2


    shansey wrote: »
    Hey! Seems your in a similar position to me.. From Donegal, live in Dublin, surfing background and big ambitions for triathlon next season.. Did a few races this year and dropped some excess pounds too.. If you ever need a training partner give me a shout

    Thanks, PM Sent


  • Registered Users Posts: 276 ✭✭ blainj2


    Tuesday 24th September, 2013

    Turbo Trainer


    Time - 45:00

    Worked much harder than the day previous. Still no sensors arrived so was blind again. Done 15 minutes high tempo. 30 second break then 30 minutes at medium effort with a few 1 minute sprints thrown in. Felt good at the end and body is fine today. Might try get a run in this evening. Would like to run more than 5k, not worried about time.


  • Registered Users Posts: 276 ✭✭ blainj2


    Wednesday 25thth September, 2013

    Run


    Distance:7.63K
    Time: 46:14
    Average Speed : 9.9Km/h
    Average Pace: 6:03 min/Km

    Plan was to do a longer run that i normally do (5km). Really happy with what i managed here and more so how i felt throughout. This is the longest distance i have ever run and i finished strong and felt great. I tried to keep the pace slow at the start and it really helped. Normally i tear off and am wrecked after a couple of kilometers. Also only looked at the watch for the first time at 30 minutes.

    This is first time i feel like i have seen a significant improvement in my fitness since i started a few weeks ago. Gives me a lot of encouragement to keep going. Already thinking about aiming for 10k for the next longer run or maybe the one after that.


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  • Registered Users Posts: 276 ✭✭ blainj2


    Thursday 26th September, 2013

    Turbo Trainer


    Time: 42:00
    Distance: 14.2km
    Average Speed: 20.0km/h
    Max Heart Rate: 170bpm
    Average Heart Rate: 153bpm
    Average Cadence: 86

    Got the new sensors and stuff. Took a while to get them set up. Was surprised at how close they had to be to each other to pick up the signal and work correctly. By the time i got all that set up and got the garmin ant working correctly i was dark so i just used the turbo for a session.

    Was surprised at how slow i was cycling speed wise but my thinking here is that it is more the resistance that matters and not the speed. Maybe im wrong (i am slow on the bike). Would be interested what other people think. When i try to cycle at 30km/h i can sustain it for longer than a minute or so.

    Everything is working as expected anyway which is great. Happy with purchases. Time to get down to some serious training now and make out a bit of a better structure to my week.


  • Registered Users Posts: 276 ✭✭ blainj2


    Friday 27th September, 2013

    Travelling back to Donegal. Would have liked to do something in the morning but body was very tired on Thursday night and Friday morning so just left it.

    Saturday & Sunday 28th & 29th September, 2013

    Another weekend at home and no training to show for it. I wanted to do something on Saturday but just didn't manage it, no excuses here really should have done something in the morning. There were no waves for surfing so decided to go out wake boarding. Had great craic trying to do it and messing about.

    I was planning to do a run on Sunday but decided it was best not too as my body was sore from the activities of Saturday and my chest was at me almost like i was coming down with something. Feel better today so i think it was the right decision.

    Plan for this week is to step up the training a bit, train on both days at the weekend. One long run and one long cycle would be good.


  • Closed Accounts Posts: 636 roseybear


    Hmmmm copping out a lil bit maybe? :P


  • Registered Users Posts: 276 ✭✭ blainj2


    Haha had asked my self the same question but I'm pretty sure I'm not. The fact that i was able to post the lack of training up here is a good sign. Its also been the same every weekend since i started so it not like its falling off just haven't managed to step it up yet.

    I had started a similar project late last year but i got very sick with a chest infection that i couldn't shake for a month even with antibiotics. It basically ended my training and any plans i had. I'm probably over cautious now when it comes to putting my body under too much strain but i don't want a repeat of last year.


  • Closed Accounts Posts: 636 roseybear


    blainj2 wrote: »
    Haha had asked my self the same question but I'm pretty sure I'm not. The fact that i was able to post the lack of training up here is a good sign. Its also been the same every weekend since i started so it not like its falling off just haven't managed to step it up yet.

    I had started a similar project late last year but i got very sick with a chest infection that i couldn't shake for a month even with antibiotics. It basically ended my training and any plans i had. I'm probably over cautious now when it comes to putting my body under too much strain but i don't want a repeat of last year.

    I gt ya! I've started running or on the turbo trainer before work in the morns, up at 6am, on the road to work by 7.20 and home by 20.50... dunno how long I'll be able to keep it up before getting a dose though :/


  • Registered Users Posts: 276 ✭✭ blainj2


    roseybear wrote: »
    I gt ya! I've started running or on the turbo trainer before work in the morns, up at 6am, on the road to work by 7.20 and home by 20.50... dunno how long I'll be able to keep it up before getting a dose though :/

    Fair play to ya. That's the next step for me alright. Might have a go at it some day this week. Are you doing anything in evening then? Still swimming in DCU?


  • Closed Accounts Posts: 636 roseybear


    blainj2 wrote: »
    Fair play to ya. That's the next step for me alright. Might have a go at it some day this week. Are you doing anything in evening then? Still swimming in DCU?

    Swim in dcu after work r a verrrry easy jog r a turbo, depending what I did in the morn. Or rest. Can run 2 morns in a row, haven't tried 3, wuld prob do an evening sesh the 3rd day. In college every 2nd weekend so lie ins are hard to come by so need every minute!


  • Registered Users Posts: 276 ✭✭ blainj2


    Monday 30th September, 2013

    Turbo Trainer


    Time: 1:00:00
    Distance: 18.5km
    Average Speed: 18.6km/h
    Max Heart Rate: 178bpm
    Average Heart Rate: 147bpm
    Average Cadence: 83

    Done the 8 minute test on trainer road. Found it a bit strange. Wasn't sure how fast to go during the recovery between sprints that's why the figures were a bit low as i just took it easy to properly recover. If i was doing it again id make a better effort at it as it took me a while to figure out what was going on and how to follow it.

    First impressions of trainer road are maybe not as high as other people were making it out to be. I'll pick a training plan and try it for the month anyway to give it a proper chance.


  • Closed Accounts Posts: 145 ✭✭ gofasterdad


    Did the 8 min test give you an FTP number at the end of the workout?

    If so, I wouldn't worry about anything else, just let trainerroad use that FTP number for guiding you on the rest of your workouts. In another six weeks or so you can repeat the 8 min test and hopefully see some improvement.


  • Registered Users Posts: 276 ✭✭ blainj2


    Tuesday 1st October, 2013

    Run


    Distance: 5k
    Time: 27:47
    Average Speed : 10.8k/h
    Average Pace: 5:33 min/Km
    Average Heart Rate: 167bpm
    Max Heart Rate: 182bpm

    Swim

    Time: 12:40
    Average Pace: 1:44 /100m

    1 x 200m Warm Up
    5 x 100m
    1 x 25m Warm Down

    Total 725m

    Done a 5km run on the treadmill in the gym. Tried to up pace a decent bit from recent road runs. Upped pace every kilometer and downed it for last one. Felt good at end.

    Went for quick swim after cause was pushed for time. Mainly wanted to try out new watch. It worked perfectly and recorded everything the way i hoped it would. Have a new stat called SWOLF now that i must look into a bit more.


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  • Registered Users Posts: 276 ✭✭ blainj2


    Did the 8 min test give you an FTP number at the end of the workout?

    It gave me a different number, cant remember what it was. I think i don't have it set up properly for virtual power so i didn't get a FTP number. Ill get everything working the right way this evening. Might do the 8 minute test again if im happy i have it set up the right way.


  • Registered Users Posts: 276 ✭✭ blainj2


    Wednesday 2nd October, 2013

    Turbo Trainer


    Time: 1:00:00
    Distance: 18.45km
    Average Speed: 18.4km/h
    Max Heart Rate: 177bpm
    Average Heart Rate: 152bpm
    Average Cadence: 84

    Was in too much of a rush last time using trainer road and never set up the virtual power properly. Had a bit of time yesterday evening so went out and synced my new speed / cadence sensor to my garmin. Checked what speeds i travel at in certain gears / cadence as this is something which i never knew.

    Got back and done the 8 minute test again with the virtual power set up correctly. Workout made a lot more sense this time round :rolleyes:. It changed me training plans too from before i done it so i say i will see advantages of it in a few weeks.

    FTP worked out as 153 so that's the number i have to improve on. The resistance on the turbo wouldn't be in line with the resistance of road cycling. On a flat road I can sustain a much higher speed on the road than on the turbo. It doesn't really matter, just means there is no real point in cycling a certain distance on the turbo as it will take much longer than on the road.


  • Registered Users Posts: 276 ✭✭ blainj2


    Thursday 3rd October, 2013

    Run


    Distance: 5.5k
    Time: 32:00
    Average Speed : 10.35k/h
    Average Pace: 5:48 min/Km
    Average Heart Rate: 171bpm
    Max Heart Rate: 181bpm

    Next run must be a low intensity run, keeping heart rate a decent bit lower and forget about speed. Considering doing a turbo early tomorrow morning!


  • Registered Users Posts: 1,083 ✭✭✭ tritriagain


    What turbo did you buy and do you use a second wheel


  • Registered Users Posts: 276 ✭✭ blainj2


    What turbo did you buy and do you use a second wheel

    I went for this one

    http://www.wiggle.co.uk/elite-supercrono-power-fluid-elastogel-trainer/

    I didn't bother getting a second wheel or a training tyre for it yet. I got it for £192 when it was on sale, its £231 now.. Very happy with it so far


  • Registered Users Posts: 276 ✭✭ blainj2


    Friday 4th October, 2013

    Nothing (Rest Day)


    Set the alarm for 6am to get up and do a turbo session. As it turns out this is more difficult than i had imagined, that extra hour of sleep makes a big difference to how tired you are in the morning. I gave it a miss. Will try again soon. Decided to make up for it at the weekend.

    Saturday 5th October, 2013

    Surfing 2.5hrs


    Went to Tullan, Waves were small but enjoyable. A massive pack of body boarders kinda ruined it when they arrived towards the end. Would put me off going to Tullan at the weekend again.

    Cycle

    Time: 1:41:00
    Distance: 33.3km
    Average Speed: 19.8km/h
    Max Heart Rate: 175bpm
    Average Heart Rate: 152bpm
    Average Cadence: 62

    Plan was to do a long cycle and not worry about speed, try a few hills for a bit of a challenge but take it very easy over all. It was a lovely day and i really enjoyed this. There were plenty of hill on the route and it made me realise that i am hopeless on them. Something to improve on, i've gotten used to cycling around north county Dublin where its basically flat.


    Sunday 6th October, 2013

    Run / Jog


    Distance: 10.0k
    Time: 1:06:00
    Average Speed : 9.1k/h
    Average Pace: 6:31 min/Km
    Average Heart Rate: 167bpm
    Max Heart Rate: 182bpm

    This started of as a very easy jog just get out and do maybe 5/6k. As i got to 2.5k and the point i was supposed to turn around i decided to keep going as i was really enjoying it and it was an amazing day. As i got closer to being 5k away from the house i decided to keep going so i could complete my first ever 10k distance. It wasn't too testing as i was taking it very easy.

    The heart rate generally kept getting higher and higher as i went along. I could keep it between 155 and 165 for the first 5/6k but after that it was between 165 and 175. Maybe this is normal but i feel like i was putting in the same effort. Feel fine today apart from my knees being a bit tender.

    Anyway very happy to have run this distance for the first time :D


  • Registered Users Posts: 276 ✭✭ blainj2


    Monday 7th October, 2013

    Swim


    Time: 36:42
    Average Pace: 1:44 /100m

    1 x 100m Warm Up
    1 x 400m TT
    2 x 200m
    11 x 100m
    1 x 50 Warn Down

    Total 2050m

    400m TT came in a 6:43. Lanes were busy and i had to wait in between lengths a few times so it will easily be improved on, i didn't really push too hard on it either. The highlight of the swim was a girl in the next lane to me being super super quick. She put me in my place when i was doing 100m sets and she matched my doing a backstroke. Forget about front crawl i was dust.


  • Registered Users Posts: 276 ✭✭ blainj2


    Tuesday 8th October, 2013

    Turbo Trainer - Gayley

    Time: 1:00:00
    Distance: 17.7km
    Average Speed: 17.7km/h
    Max Heart Rate: 167bpm
    Average Heart Rate: 144bpm
    Average Cadence: 82

    This was the first session after completing my FTP test so the workout was based around that. It had 4 x 07:45 sections in it at my FTP (153). It felt easy enough to begin with but i soon realised after the second tough section that it was going to be very difficult. Will keep at it anyway, hopefully see major improvements over the winter with 2/3 of these a week.


  • Registered Users Posts: 276 ✭✭ blainj2


    Wednesday 9th October, 2013

    Run - Intervals


    Distance: 10 x 400m Intervals with 60 second recovery (brisk walk)

    Interval 1 Pace - 5:02
    Interval 2 Pace - 4:57
    Interval 3 Pace - 5:06
    Interval 4 Pace - 5:13
    Interval 5 Pace - 4:57
    Interval 6 Pace - 5:02
    Interval 7 Pace - 4:55
    Interval 8 Pace - 4:58
    Interval 9 Pace - 4:47
    Interval 10 Pace - 4:54

    This is the first time i have tried something like this but i think i need to start doing them to increase pace rather than doing the same thing all the time.

    My thinking here was my current 5k pace is around 5:33/k and my best pace for a 5k over the last couple of years was 5:12/k which i want to get back towards. I set the garmin up for a workout at intervals between 5:08/k and 5:12/k. After the first few it seemed a bit easy so i push a small bit. Overall i am happy with how it went. The workout which i created on the computer and uploaded to the garmin worked perfectly and i managed the pace on each one.

    For the next time i do this im thinking of setting target interval pace at 4:45/k. If anyone reads this and knows about the right approach can they let me know? Should i be aiming for faster than this?


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  • Closed Accounts Posts: 636 roseybear


    blainj2 wrote: »
    Wednesday 9th October, 2013

    Run - Intervals


    Distance: 10 x 400m Intervals with 60 second recovery (brisk walk)

    Interval 1 Pace - 5:02
    Interval 2 Pace - 4:57
    Interval 3 Pace - 5:06
    Interval 4 Pace - 5:13
    Interval 5 Pace - 4:57
    Interval 6 Pace - 5:02
    Interval 7 Pace - 4:55
    Interval 8 Pace - 4:58
    Interval 9 Pace - 4:47
    Interval 10 Pace - 4:54

    This is the first time i have tried something like this but i think i need to start doing them to increase pace rather than doing the same thing all the time.

    My thinking here was my current 5k pace is around 5:33/k and my best pace for a 5k over the last couple of years was 5:12/k which i want to get back towards. I set the garmin up for a workout at intervals between 5:08/k and 5:12/k. After the first few it seemed a bit easy so i push a small bit. Overall i am happy with how it went. The workout which i created on the computer and uploaded to the garmin worked perfectly and i managed the pace on each one.

    For the next time i do this im thinking of setting target interval pace at 4:45/k. If anyone reads this and knows about the right approach can they let me know? Should i be aiming for faster than this?


    Do 80 secs per 400mtrs. Might need 90sec recovery though, see how the heart rate is. And maybe just do 8. A session I did last night was 5x800mtrs with 2 mins recovery, averaging 1.58 per rep - thats a nice one 2 do


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