Cycling v Triathlon

Green&Red

I'm not sure I'll have the dedication to keep up this log but sure I'll give it a go.

History - Two years into proper triathlon training after back surgery, previous to that messed around but nothing serious.

Goals for 2012 included:
Sub 20 5k - Complete, maybe looking at sub 19 in advance of christmas
Sub 40 10k - Complete
Podium finish in Triburgh - complete
Move from A4 to A3 in cycling - incomplete, for a number of reasons - including poor info on how the points work, under estimating the standard and general lack of appetite

Other bonuses - winning my AG in Ballina and winning (albeit short course) the Athlone swim in July (?)

So I'm at a crossroads at this stage as to which sport to go with for 2013/14

Cycling - Move from A4 to A3, with the goal of making a race team, something like the tour of Ulster with the end goal of making a RAS team in 2014. A huge undertaking timewise.

Triathlon - Win a local race with the aim of making top 15/20 at NS in 2014.

So at the minute I'm concentrating on the cycling , my swimming is coming along well and my running is ticking along after taking two months off in August and September.

Plan (at the moment) is to do some cycle races with the aim of traithloning for the summer

Green&Red

Week 1 - 14th October

Monday: 40 minute turbo - yo-yo session between 130-140 BPM, off this into my long run - 18k, @ 5.25/km

Tuesday - Morning swim, 1.7k, 9x100m drills, ignored drills to a large extent as I've moved lanes and am struggling at the back. 6x100 @ 1.50, struggled.
Run session in the evening - 4 x 1500 off 8 mins, all were under 6 mins, happy enough, felt ok

Wednesday - Slept in instead of going to pilates.
Turbo - 1 hour. Progressive power 3 mins on @ 60RPM HR Z4, 1.45 off, 3 min On, 1.45 off, 4 min on, 1.45 off, 5 mins etc up to 9 mins on.
Tough session

Thursday - Swim session, 2.1k, felt great, 9x100 @ 1.45 after drills, no problem keeping up

Friday - Swim session - 2.1k, longer distances, faster group, waaaay off the back, probably shouldnt be in this lane
Run in the evening, practical purposes to collect my car, 11k, 5.20/k

Saturday - swim session - 2.1k, same set as saturday, again well of the pace
6.5k run while I waited for cycling group, easy pace, chatting
98k cycle - easy pace, average HR 120, 5 of us out

Sunday - Orwell club cycle, went with the first group out as last week had been fairly pedestrian. This week was tough in parts but still I'd like to be doing a bit more work. 89k, average HR 125


Totals for the week (including commute)
Swim - 8k
Cycle - 278.92k
Run - 45.39k

Time (excl commute)
16:34:43

catweazle

Ya would be a shame for you to just stick with the cycling next year, you are getting strong on all three disciplines. I would expect your red headed rival will be an interested reader

Green&Red

I'd say he might concentrate on the cycling as well this year, its him I'm trying to catch, hes destroyed me on a few cycles recently

Solobally8

Looking forward to following your log Green&Red. I have a similar plan in mind for next year too. Although I'm usually found at the back of the pack in triathlons and have never done a bike race before!

Green&Red

Cheers Solobally, hard to know how much is being read!

Week 2 - 21st October

After three long weeks, 16hr+ I knew with work and personal committments I'd struggle with this week so had it planned in as a rest week.


Monday: Turbo - 1 hr 6mins. Progressive power 3 mins on @ 60RPM HR Z4, 1.40 off, 3 min On, 1.40 off, 4 min on, 1.40 off, 5 mins etc up to 9 mins on.
Tough session

Tuesday - Morning swim, 1.6k, all drills, felt comfortable as they were at an easy pace.
Run session in the evening - not very happy showed up at 7 and by the time I had dropped my gear the group had moved from our normal spot, spend 40 minutes looking for them :mad:
6k slow pace

Wednesday & Thursday - Brussels with work. Home thursday nite for a gig and a few sociables.

Friday - drive to Mayo

Saturday - 75k Ballina club cycle - easy pace, group could probably have been split in two as there were one or two that struggled, did just that and picked it up a bit towards home. Cycled to and from spin added an extra 20k.
95k total

Sunday - Family christening, day off

poor week all in all and not helped by taking Monday off to spend time with the OH and watch the marathon but my excuse is that its still relatively early for winter training and after moving my season of far forward in 2013 I've allowed myself have August and September off so I have some buffer for weeks like this.
Although (I had forgotten to add my 5k times to my goals for 2014) if I am to break 19 mins for 5k before the end of 2013 I need much stronger running weeks.

Totals for the week (including commute)
Swim - 1.6k
Cycle - 136.18k
Run - 5.88k

Time (excl commute)
6:05:37

Green&Red

Only realised my running goals are missing

2013 - Sub 19 minute 5k working towards a sub 18 minute 5k in 2014

19:22 is my current PB from 9th March. I would like to think that in June I could have gone sub 19 and would hope to get back there before the end of the year

My history of running is that I have none, I took it up from scratch maybe three years ago and am now two years into proper structured training and I suppose I feel theres plenty left in me

Green&Red

Week 3 - 28th October


Monday: End of the long weekend, went in and watched the marathon, took it easy

Tuesday - Morning swim, 1k, felt tired after the weekend and the few drinks. 4x100m rotation drills + 6x100 off 2.10

Run session in the evening - have gone back to warming up by jogging to the sessions
Still tired so instead of the 12 x400m I only managed 7x400m off 2.20
18k in total
Bit of core work when I got home

Wednesday - 45 mins pilates in the morning
8k easy jog at lunch
Turbo in the evening 1 hr. Progressive power 3 mins on @ 60RPM HR Z4, 1.30 off, 7 min On, 1.30 off, 5 min on, 1.30 off, 6 mins etc up to 9 mins on.

Thursday - 2.4k swim session in the morning, all drills, happy with the session
Track session in the evening, 10x200m, all three seconds off where I was when I did this session during the summer
Again ran to and from, 18k

Friday - 1.3k swim session, had to leave early for work. Again all drills
Evening did a cycling strength and conditioning class with Andy Kenny, signed up for a 10 week spell, tough going, i've brutal core and glutes

Saturday - 2k swim session, again all drills, tired arms after three days on the bounce
Had planned a 10k loop of howth head 8/9 times but got no takers to go with me so opted for a 90 minutes spin class. Probably too high intensity for this time of year. Some workout
Out Saturday nite so rest day Sunday

Feel guilty there was no long cycle this weekend but I'll get back at it next weekend and the running is coming along again, take me another few weeks to get back to where I was during the summer and build on that.
I've found previously the junk miles put in to and from training really improved me so although its pretty tiring at the moment it should begin to pay off in a few weeks


Totals for the week (including commute)
Swim - 6.7k
Cycle - 46.4k
Run - 44.81k

Time (excl commute)
11:58:25

Green&Red

Week 4 - 4th November

Well a disaster of a week training wise, work went into overload and interrupted Thursday and Friday and then the farming at the weekend just took an age, usually I'd pencil in one if not two long spins for weekends I'm home but everything was on go slow Saturday.
End result, the guilt of not training coupled with real muscle ache and tiredness, and a busted hand to boot where I dropped the tow bar of a trailer on it.

End of the whinging though, plan on a good week this week to get going again, will put it down as an unplanned rest week.


Monday: Worked late with no lunch, so no run and no turbo

Tuesday - Morning swim, 2.2k, felt good, 12x50 bilateral 3/5/7
(5x100)x2 drills, fist, catch up, one arm and zipps
8x50 lowering stroke count

Run session in the evening - jogged to and from, tired coming home but good session, 2x3k was the main set, dug in for the second 3k and held off the two others in my group
20k in total
Bit of core work when I got home

Wednesday - 45 mins pilates in the morning

Turbo in the evening 54mins. Yo-Yo - 45 mins main set yo-yoing between 130-150BPM @90RPM. First nite with my cadence monitor, picked up here from ckeego, nice to get confirmation that what I thought was 90RPM was about right.

And that was it for the week, got hijacked in work replacing the boss at a couple of things that knocked out early mornings and meant I had no time in the evenings.

Anyway onwards and upwards


Totals for the week (including commute)
Swim - 2.2k
Cycle - 39.4k
Run - 20.08k
Turbo - 0:53:54

Time (excl commute)
4:34:14

Totals for October
Swim - 21k
Bike - 755.45k
Run - 149.81k
Turbo - 6:00:13

BennyMul

Hey
On the Ras (to keep the other thread for what its meant)
Don't lose focus on it, it is one of the best things I have done, and its hard very hard especially at the back of the bunch,
the speed at times is savage and the racing brutal but so worth the pain.

I would however personally miss 2014(imo), get an A3 lic and race with them gain experience in a big bunch with longer races and higher more controlled speed, (not the start stop style of A4) you should be able to place in races and gain points and move to A2 once there a good winter and you will be ready.
then you will be "a man of the Ras"

Green&Red

BennyMul wrote: »

Hey
On the Ras (to keep the other thread for what its meant)
Don't lose focus on it, it is one of the best things I have done, and its hard very hard especially at the back of the bunch,
the speed at times is savage and the racing brutal but so worth the pain.

I would however personally miss 2014(imo), get an A3 lic and race with them gain experience in a big bunch with longer races and higher more controlled speed, (not the start stop style of A4) you should be able to place in races and gain points and move to A2 once there a good winter and you will be ready.
then you will be "a man of the Ras"

Cheers Benny, I appreciate that and will take your advice and go with the A3 licence

Green&Red

Week 5 - 11th November


Monday: Easy run at lunch, 8k loop.
Turbo in the evening, 1hr 10, progressive power again, 3 mins on @ 60RPM HR Z4, 1.30 off, 7 min On, 1.30 off, 5 min on, 1.30 off, 6 mins etc up to 9 mins on. First nite with the new cadence sensor, was probably a little off, 2/3 RPM, on previous efforts, enjoyed that

Tuesday - Morning swim, 2k. 4x100m catch up, 4x100m one arm + 3x(4x100) off 2.05
Run session in the evening - 4x1.6k (6.31 - 6.24), 2min recovery
24k in total
Felt my knee very sore when I started the jog home, any stopping at lights meant I was in agony setting out again. IT band tight again, hobbling around the place after, tough getting up and down stairs

Bit of core work when I got home along with ITB stretching

Wednesday - Off, injured

Thursday - 2.5k swim session in the morning, 24x100 @ 2.05, felt very confortable, raging I didnt try the 30x100 @1.45
Still couldnt run

Friday - Missed swimming in the morning
Evening did a cycling strength and conditioning class with Andy Kenny, easy-ish session
Work nite out Friday :cool:

Saturday - massively hungover saturday, token effort on the bike, 35k
Australia match saturday evening, disaster

Sunday - no orwell spin as they were on their weekend away, went with the tri club, slooooow, heart rate was below 100 for some, 80k

Very mixed week, I can take comfort from the fact I was limping for most of the week but didnt really push myself on the bike at the weekend


Totals for the week (including commute)
Swim - 4.5k
Cycle - 177.57k
Run - 32.34k

Time (excl commute)
12:06:39

Bambaata

12 hours aint so bad at all! Im following this log with interest as i have similar goals to yourself for next year (leaving out the Ras part, just more cycling). Im planning on an early cycle season before switching over solely to tri from May or so for the world 70.3's. What club are you with for your cycling? I need to join someone but unsure who to go with.

Green&Red

12 hours isnt bad, it just didnt feel like a lot

I was with galway bay last year when I was based down there. Looking at orwell this year, they have huge numbers so plenty to test yourself against and they have a RAS team so I presume they'll be entering all the major multi-day races. Plus they are local to me.

Bambaata

Cool. My issue is i seem to be between the good clubs. Im based in Glasnevin and was hoping to join a club who are not stopping for coffee while out training. The local ones to me seem to do that!

BennyMul

Bambaata wrote: »

Cool. My issue is i seem to be between the good clubs. Im based in Glasnevin and was hoping to join a club who are not stopping for coffee while out training. The local ones to me seem to do that!

Ar you going out with the racing crowd, as I would assume that most of the racing groups would not be stopping (unless the dublin based ones are soft )
but either way it should be knocked on the head after christmas as they start the harder training for the season.

Green&Red

Week 6 - 18th November

I've decided to stop feeling guilty over missing training session between now and Christmas, theres a lot on and I guess I'm prioritising having a good run in to Christmas over training flat out, I think it will help me work harder when I knuckle down ............................................hopefully



Monday: Date night, 40 minutes of a rubbish spin class, followed by core work and a quick dip in the pool

Tuesday - Morning swim, 1.6k. Feel like I'm going backwards in the pool, very frustrated today and ended up packing it in
8x100m drills - was struggling to keep up without the drills
4x100m @ 2.00
1x200m @ 3.35

Run session in the evening - 8 x 400m hill (1.35 - 1.39), 400m downhill active recovery
23.5k in total
IT band at me again, coach suggested foam roller, helped


Wednesday - Turbo 1 hr. Progressive power 3 mins on @ 60RPM HR Z4, 1.30 off, 7 min On, 1.30 off, 11 min on, 1.30 off, 17 mins On, 1.30 off, 9 on
Adding the ons together to try and string the whole lot without any breaks

foam rolled

Thursday - 2.1k swim session in the morning, dropped back a lane
5 x 100m (25 kick, 25 fist, 25 fc)
6 x 50m @ 1.05
4 x 100m @ 2.05
3 x 150m @ 3.05
2 x 2000m @ 4.00

Friday - 2.4k swim session in the morning, dropped back a lane
6 x 100m (25 kick, 25 fist, 25 fc)
6 x 50m @ 1.05
4 x 100m @ 2.05
3 x 150m @ 3.05
2 x 2000m @ 4.00

Evening did a cycling strength and conditioning class with Andy Kenny

Saturday - Wedding

Sunday - Ireland v NZ, what an anti-climax, thats how Mayo fans feel regularly

Totals for the week (including commute)
Swim - 6.3k
Cycle - 58.8k
Run - 23.48k

Time (excl commute)
8:15:53

Green&Red

Week 7 - 25th November

Monday: 8k jog at lunch, knee still sore from IT band.
Monday evening off to Orwell coaching talk, informative but good to meet me also, enjoyed it


Tuesday - Morning swim, 2k.

3x100m drills - (50m short one arm catch drill, switch arm at 50m)
1x500m
3x400m
No times which I dont like, this coach is all about the drills

Run session in the evening - 2k run, 2.30 rest
5x400m with 1 min rest and 2k run
20k in total

Absolute chronic pain in my foot on the way home, plantar fascitis apparently


Wednesday - Turbo 1 hr. Progressive power 3 mins on @ 60RPM HR Z4, 1.30 off, 7 min On, 1.30 off, 11 min on, 1.30 off, 15 mins On, 1.30 off, 9 on, 1.30 off, 10 on

Added on 10 minutes this week

foam rolled

Thursday - 2.5k swim session in the morning
4 x 50m (25 underwater doggy paddle)
5 x 50m (25 fist)
5 x 100m @ 2.00
4 x 150m @ 3.00
3 x 2000m @ 4.00

In work late so no turbo session

Friday - 1.2k swim session in the morning, had to leave early for work
12 x 50m (4x50m fist, 4x50 underwater doogy paddle, 4x50 catch up)
3 x 100m swim three strokes rotate 90 degrees for 6 kicks

Evening did a cycling strength and conditioning class with Andy Kenny

Saturday - Orwell spin
118k @ 27/28kph - long day, hadnt been out on a spin like this for a while but felt strong, a couple of weeks of this and I'll be flying it

Sunday - Was out saturdya nite so all I managed was 45k round howth

Totals for the week (including commute)
Swim - 5.7k
Cycle - 238.86k
Run - 28.59k

Time (excl commute)
13:52:57

catweazle

Green&Red wrote: »

Week 7 - 25th November

Absolute chronic pain in my foot on the way home, plantar fascitis apparently

Be careful with this, its a real niggly injury, I still have it 7-8 months later - although it was never as sore as you look like you are getting.

Green&Red

Had to get a taxi home last week!
I went running again last nite and it was sore but bearable, having said that I think if i'd have done much more I'd have been in real pain again. Golf ball to work with me this morning

Bambaata

Are you seeing anyone with it?

catweazle

Green&Red wrote: »

Had to get a taxi home last week!
I went running again last nite and it was sore but bearable, having said that I think if i'd have done much more I'd have been in real pain again. Golf ball to work with me this morning

:eek:

My physio warned me not to run on it if it was sore - you are just going to prolong the injury

Green&Red

my coach said hers flares up every once in a while and she runs as long as she can take the pain?

I've chatted to the physio over email about it, I'm hoping their advice can sort it out.
I've always been lucky enough with injuries and not getting them and I think its left me with an attitude of if I dont go to the physio theres nothing wrong and I'll be grand, it probably stems from football

The golf ball on the sole of the foot is a painful enough job for half an hour!

pgibbo

Focus on your calf too. When I had it, the cause was a tight calf

Green&Red

thats another stretch I have, foot tight to the wall to stretch both foot and calf

duffyshuffle

Green&Red wrote: »

thats another stretch I have, foot tight to the wall to stretch both foot and calf

I had tightness under foot and then got runners a size bigger than my normal shoe size and it meant they weren't cramped up and was fine since, are your runners tight?

Green&Red

Not that I would have thought Gav, they're well worn in as well at this stage. Tight calves is the issue I think, I'm poor at stretching them, u reap what u sow I suppose

pgibbo

Green&Red wrote: »

Not that I would have thought Gav, they're well worn in as well at this stage. Tight calves is the issue I think, I'm poor at stretching them, u reap what u sow I suppose

Don't be afraid to get a roller & a golf ball or a sliotar at the calf too

Bambaata

Yeah i wouldn't necessarily think a strong stretch on the calf would be the cure, i would think you'd have more luck with the sliotar etc as this is usually a chronic tightness issue which wont release and in my experience stretching does little for that

Green&Red

I'm going with all three, and all three are telling me how stiff/sore it is but it does feel like its improving.

Green&Red

So went to track last nite, no pain at all running but some discomfort when doing the plyometrics after. Looks like what I'm doing is clearing up the problem, tg

Green&Red

Week 8 - 2nd December

This week felt like the first proper week of training, where all felt good or at least going in the right direction. The IT band issue seems to be gone and the plantar issue going.


Monday: No run at lunch so went for a swim instead, forgot Mespil was a 20m pool, what a pain. 1k of drills and a 400m TT, 7.09

Turbo session, yo-yo 70-80% MHR for 50 minutes

Tuesday - Morning swim, 2.3k.

4x100m - scull 50m, swim 50m
2x500m moderate
1x400m fast


Run session in the evening - 3k run, 4.00 rest, 1k run
ran to training and lift home, foot still at me but lift home was a precaution more than a necessity
14k in total


Wednesday - Turbo 1 hr. Progressive power 3 mins on @ 60RPM HR Z4, 1.30 off, 7 min On, 1.30 off, 11 min on, 1.30 off, 15 mins On, 1.30 off, 19 on

foam rolled

Thursday - 2.6k swim session in the morning
2x400m @8 mins
3x300m @6 mins
4x200m @4mins

Track session, first in a while, foot felt perfect but cycled to and from.
8x300m - 53-56 seconds
6.8k total

Friday - 2.3k swim session in the morning
2x400m @8 mins
4x200m @4mins
6x100m @2mins

Babysitting for the evening so no S&C this week

Saturday - Orwell spin
101km
My first real fast spin of the year and I struggled. I know from previous years that a couple of weeks of this and it seems to click with me and unlike running or swimming I'll make a massive jump and be closer to where I want to go.
I was tired afterwards.

I'm going to have to make a decision soon on whether I drop the second nights running for a turbo session, I may have to and replace it with a much more disciplined lunch time run.

Stag on Saturday nite so Sunday was spent recovering.

Although I don't feel like I deserve it next week will have to be a rest week with London, Brussels and Cork on the cards for work. Plan for two swims, a trubo, run session and a good cycle on Saturday.

Totals for the week (including commute)
Swim - 8.6k
Cycle - 182k
Run - 21.05k

Time (excl commute)
12:25:28

Green&Red

Its best if I just scrub weeks 9-12 from my memory, the bveer will have helped that.
Some good long sessions on the bike but not near enough of them, turbo christmas eve and christmas morning . Running almost none and swimming not since mid december

I did do a lot of boozing and eating which has left me feeling brutal, lazy and fat. A gang of little ones in our house coupled with a lot of farming didnt make it a very peaceful christmas, I'm almost glad to be back at work!

Back at it this week with a bang, picked up some rollers over the Christmas so giving them a go this evening. Also found out club is putting on extra swim sessions so will try and fit in a 4th swim per week

Happy new year

Green&Red

Week 13 - 6th January

Back at it this week, my new years resolution was to get more sleep, its been working well so far.


Monday: Bad start to the week, forgot my shorts so no lunchtime run!
Tried out my new rollers for the first time, no set as I was just trying to get used to them, sore elbow from falling against the wall

Tuesday - Morning swim, 1.2k

As the coach said I felt like I was swimming in hummus, wrecked, stitches, dropping out of sets, poor all round

5x100 bi-lateral
4x100 @ 2mins


Runin the evening - the coach was away this week so decided to do a long run myself to ease myself back, 18k v v v v v slow

Wednesday - 9k run at lunch, again very slow, 4 x 70m strides at the end
According to the coach I should be doing these after every run to keep "my zip", I'm not sure what zip she sees!

Thursday - 1.9k swim session in the morning, flet better but still had to sit out some
12x50m every 3rd b-stroke
50-100-150-200 as a W (up-down-up again) @ 1, 2.15, 3.15, 4.15

Rollers again - cadence session I got off here, 4 mins @ 90RPM, 1 @ 100RPM, 4 @ 90, [EMAIL="1@110"]1@110[/EMAIL], could only get as far at 130 and came back down. Good session, I think this is the set I'll do most on the rollers

Friday - 2.3k swim session in the morning, felt much better
12x50m every 3rd b-stroke
50-100-150-200 as a W (up-down-up again) @ 1, 2.15, 3.15, 4.15

S&C for an hour

Saturday - 1.7k swim session in the morning, a million people at it

92km spin
Struggled to find people to spin with Saturday and eventually joined a few from the tri club, including the cycle to and from swimming as I was short on time and racing! Lovely day for it, even if it was the north side

Sunday - Orwell training day - 100k
Some good sessions given to us, 5 and a half hours in the saddle though!

Totals for the week (including commute)
Swim - 7.1k
Cycle - 289k
Run - 35.97k

Time (excl commute)
18:13:58

Highest time total of this season

Green&Red

Week 13 - 13th January

Bit of a delay putting this up, had a broken up few weeks so training is a bit all over the place


Monday: 9k run at lunch, again very slow, 5 x 70m strides at the end

The club have added some new swim sessions so I can now swim everyday except wednesday with them.
2.2k swim
8x50 - 25 fist, 25 swim; 25 catch-up, 25 swim

4x100 25 single hand, 25 SH, 25 head up, 25 swim @2.30
4x50 @ 65, 60, 55, 50
Repeat
2x50 race

Tuesday - Morning swim, 2k
100m pull buoy, 100m single arm, 100 swim
repeat
400 - hard, 600m, moderate, 800m easy
Didnt complete set

22.5k run - to and from training
Main set - 8x400m hills, jogged recovery

Wednesday - OH birthday, rest!

Thursday - 11k recovery jog

Friday - 2.2k swim session, cant remember set

Saturday - Was in galway for the weekend, bike down and then realised I had forgotten my shoes, d'oh.. Had a loose arrangement with catweazle and pgibbo that I had to renege on
20k easy run

Sunday - 34k on the bike

Totals for the week (including commute)
Swim - 6.4k
Cycle - 96.38k
Run - 62.73k

Time (excl commute)
10:15:11

Green&Red

Week 14 - 20th January

Again a disrupted week, I'm doing a bit of work on the house and had to skip some sessions


Monday: VO2 max test in DCU, part of a barefoot runnign thing I did last year with Joe Warne, 62.6% apparently, didnt feel I was at my best

Tuesday - Working

Wednesday - Roolers, one hour. 4.30 mins @ 90-100RPM, 30 secs @ max RPM

Thursday - 2.3k swim
12x50 every third hard @65
3x400 drafting
4x50 - 25 easy, 25 hard.
Busy lanes and the coach was phoning it in!

Track session, 17k, very interesting set

strength exercise three times for 60m followed by 3x60m sprints
did 5 exercises in total (one legged hop, skipping for height, calf jumps, high knees, high knees run)
then 30 secs mountain climbers, 30 sec rest, 30 sec burpees, 30 rest, 30 calf jumps, straight into 60m sprint

Friday - 2k swim, very poor effort, was going backwards
300m @ 6.15
[EMAIL="250@ 5.15"]250@ 5.15[/EMAIL]
200m @ 4.15
150 TT @ 3.15
50 @ 65
100 TT
Repeat

8.6k run at lunch, recovery

strength and conditioning class for an hour in the evening

Saturday - Horrible, awful day, hailstones, gales, the works.
70k on my own, up over the windy gap to castlebar, part of the humbert HIM route

Sunday - went out to do a team time trial with ballina CC, couldnt keep pace with the lead group, which I should be able for. Very down heartened
Legs were like lead after Saturday and S&C friday but even still no excuse for the performance I put in

Felt like a poor week

Totals for the week (including commute)
Swim - 4.7k
Cycle - 174.07k
Run - 30.66k

Time (excl commute)
11:07:16

Green&Red

Week 15 - 27th January

Again a disrupted week, this time with work commitments

Monday: 8.5k at lunch easy
Swim in the evening - 2.4k
(2x100)x3 - bilateral, catch-up, fist
3X200@ 4.15
4x150@ 3.15
5x100@ 2.10


Tuesday - Swim in the morning, 2.3k
300m fast, 600m fast, 800m moderate - dont like the sessions where we're not given time targets

Club run in the evening - 20k
3k tempo in 12.13 - 4 min rest
1.5k fast in 5.55 - 2 min rest
500m fast - 1.42


Wednesday - 8.5k at lunch easy

Thursday - 2k swim

Off to london with work Thursday, heavy night

Friday - home late

Saturday - Rotten day, started out with four of us, ended with two of us doing a few laps of Dalkey and the hills - 75k

Sunday - Out again with Orwell orange group - 96k
Legs felt it after saturday, was struggling on the last few hills and getting dropped, am wondering when it will all come together with the cycling.
One things for sure I'll need a few more years before any Ras


Totals for the week (including commute)
Swim - 7k
Cycle - 237.33k
Run - 36.72k

Time (excl commute)
12:53:44

Green&Red

The weeks are flying in, have a recovery week planned after I get this week out of the way and I need it, very tired Saturday. Am hoping the rest will bring along a nice little bump in performance

Week 16 - 3rd February

Again a disrupted week, this time with work commitments

Monday:
Swim in the evening - 2.5k
8x50 - 25 catch-up, 25 swim; 25 fist, 25 swim
(1x200 @ 3.40 + 4x50 @ 65) x2
(1x150 @ 2.50 + 4x50 @ 65) x2
(1x100 @ 1.50 + 4x50 @ 65) x2

Tuesday - Swim in the morning, 2.7k
4x100 pausw every 3rd stroke
700 fast
900 slow
200 race

Table quiz in the evening


Wednesday - 8.6k at lunch easy
Finished work on the house

Thursday - 2.1k swim
12x50 - bilateral, catch & fist @65
(4x100) x3 @2.15 (75 easy, 25 hard; 50e, 50h; 25e, 75h; 100h)
tough session

Track with club - 20k
600 - 2.00
500 - 1.40
400 - 1.18
300 - 55
200 - 33
100 - 15

Plyometrics after, tough session

Finally got back doing some foam rolling and core!

Friday - 2k swim
12x50 - bilateral, catch & fist @65
(4x100) x3 @2.15 (75 easy, 25 hard; 50e, 50h; 25e, 75h; 100h)

8.5k run at lunch, felt tired

Stength and conditioning with andy kenny for an hour in the evening

Saturday - Bike, felt awful, from the second I got on the bike - 88k
rest week is badly needed!
Stag in sligo Saturday nite

Sunday - Real slow recovery jog, 7.7k

Totals for the week (including commute)
Swim - 9.3k
Cycle - 150.73k
Run - 45.4k
Time (excl commute)
13:55:43

Green&Red

Felt good this week, swimming coming along nicely and the plyometric track session is always good, I really enjoy them and am hoping they pay off

Week 17 - 10th February


Monday:
40mins rollers in the morning - 3.30 @ 90 RPM/30 secs @ max RPM

Swim in the evening - 3.3k

Like a dope arrived an hour early for swimming, did a 400m TT - 7.35 - WTF :eek::mad:
12x50 - @ 65 secs (bilateral, fist, catch-up)
(4x100 @ 2.15 single hand, SH, head high, swim + 4x50 @ 60 secs) x2

Tuesday - Swim in the morning, 2.5k
4x100 - drag forearm through water
300 fast
1100 moderate
400 easy

Run session - 21.6k - very happy
1500m @ 6.00 - 2.00 rest
400m @ 1.29, 1.20, 1.28, 1.25 - 1.00 rest between each (strong wind)
1500m @ 6.02 - 2.00 rest
400m @ 1.38, 1.25, 1.32, 1.24 - 1.00 rest between each (strong wind)

Core and foam rolling when I got home

Wednesday - Turbo, progressive power
3.00 ON @ 40RPM & HR 140-150; 1.30 @ 90 RPM off; 7 ON; 1.30 OFF; 11 ON; 1.30 OFF; 15 ON; 1.30 OFF; 9 ON; 1.30 OFF; 10 ON; 1.30 OFF.
Tough session

Thursday - 2.1k swim
6x100 @ 2.15 - 25 kick, 25 swim
6x100 @ 2.15 - SH x 3, SH x 3, full stroke x 4/6
6x100 @ 2.15 - SH x 3, SH x 3, full stroke x 4/6

Track with club - 18.1k
Plyometrics into sprints
So drills for 50m, jog back, same drill for 50m and into 50m sprint
Or squat jumps x 10 and into 100m sprint
Finished up with 400m @ 1.13


Friday - 2.3k swim
6x100 @ 2.15 - 25 kick, 25 swim
6x100 @ 2.15 - SH x 3, SH x 3, full stroke x 4/6
6x100 @ 2.15 - SH x 3, SH x 3, full stroke x 4/6

Stength and conditioning with andy kenny for an hour in the evening

Saturday - Had intended on getting accreditation for Sundrive track on Saturday afternoon so decided to do the Marlay Parkrun Saturday morning to see where I am more than anything. As I am at the end of a 6 week cycle I didnt let up for the week and decided to jog the 7k over to the park.
Left myself a little on the short side time wise so my HR was good and high starting. Ended up with 19.34, very happy, I had held back a little because of the tough training and the long warm up, between that and the windy conditions (most people were 20 secs off their PBs) I think theres a sub 19 in the legs at the minute, which is great, well ahead of last year and at a time when I didnt know things were going well or not, a real boost.

Track ended up being cancelled due to the winds so I'll have to reschedule this day again but it looks like something I'll enjoy

And so began my recovery week!


Totals for the week (including commute)
Swim - 10.2k
Cycle - 58.7k
Run - 58.57k
Time (excl commute)
13:48:33

Green&Red

This was always going to be a low effort week, I've been fairly wiped out the last couple of weekends and had planned a few days off, Kinsale for two nights and then the Cliffhouse for a night

Week 18 - 17th February


Monday:
9.5k in 50 mins, lovely day in cork


Tuesday

Lovely scenic run on the King of the Hill route, out to Sandycove and up along a trail, lovely crisp morning 7.8k in 53mins

Off to the five star hotel for the Michelin star dinner
Scallops followed by steak

Wednesday
Woke at 2am, sick, puking and the rest, not nice

According to their sales manager later in the day the two things were definitely not related :rolleyes:
She even had the cheek to make an appointment for me to see the local GP, and told me if I could get a note saying I was sick due to the food she would talk to me then about food poisoning, happy enough for me to pay for that too :mad:
:mad:
Left there annoyed and tired

The general manager later rang me to apologise said he'd stick something in the post, arrived this morning, a nights B&B, sun-tues only and off season, thanks :rolleyes:, i wont be taking them up on it
So my on-line attack starts here, do not go to the cliff house, lovely spot, great staff but if something goes wrong they do not give a f**k, customer service goes out the window in place of trying to cover their own ass
**rant over**

Thursday
Was wiped out, no training

Friday - 2.3k swim
12x50 @ 65 - every 3rd hard

4x50 @ 65
4x100 @ 2.10
3x150 @ 3.10
2x200 @ 4.10
With no break between sets, led out the full set :pac::pac::pac:

Stength and conditioning with andy kenny for an hour in the evening

Saturday - Wrecked, stayed in bed til 10! Out farming until the rugby

Sunday - 80k cycle with Ballina CC, felt good, strong on the hills, able for pain when I needed to be, very happy


Totals for the week (including commute)

Cycle - 97.14k
Run - 17.21k
Time (excl commute)
7:19:04

Green&Red

Back at it this week and felt good, solid week of training although I let Sunday slip but that was to celebrate my first ever run podium :cool:

:eek:

Week 19 - 24th February


Monday:
8.5k easy run at lunch

Rollers - 45mins - 3.30 @ 90RPM, 30 secs @ max RPM - repeat
Swim - 2.1k - tough session after the run and bike earlier, plus there were a few faster ones in the group so the pace was up with longer recovery, really enjoyed it

12x50 - (bilateral, catch-up, fist)
(5x100) x 3 @ 2.05

Core when I came home

Tuesday - Swim in the morning, 2.5k
5x100 - fist
1400 moderate


Run session - 20.15k - very happy
3x 1500m with 4 min rest (5.37, 5.48, 5.50)

Core and foam rolling when I got home

Wednesday - 8.5k run at lunch


Turbo, progressive power
3.00 ON @ 40RPM & HR 140-150; 1.30 @ 90 RPM off; 7 ON; 1.30 OFF; 11 ON; 1.30 OFF; 15 ON; 1.30 OFF; 9 ON; 1.30 OFF; 10 ON; 1.30 OFF.
Tough session

Thursday - 2.5k swim
12x50 - (bilateral, catch-up, fist)
8x75 @ 1.30 - Breast stroke start to simulate an in water start
12x25 @ 40
4x75 @ 1.30
2x25 @ 40
Table quiz in the evening


Friday - 1.85k swim
12x50 - (bilateral, catch-up, fist)
8x75 @ 1.30 - Breast stroke start to simulate an in water start
12x25 @ 40
250m with turning in mid lane to simulate going around a buoy in a race, impossible!

Saturday

RACE REPORT - CARLINGFORD 10k
Had decided to do the Carlingford 10k with a lad from the tri club who was using the half as a training run. Didnt really know if I'd be able to break 40 mins because I have no idea really where my running is. My pb was 39.58 at a time when I was in good shape last summer, so I wasnt overly confident but I was well rested and good to go.

Perfect day for a run and after a good warm up lined up at the start line. Panic for the first 700m as I led the race, thinking I must be going too fast but it felt very comfortable and I am trying to race more from feel this year so wasnt looking at my pace on the watch. Anyway, passed by a crusaders singlet and sat in to try and pace myself somewhat from him, he opened up a nice gap but once we got to the hills it kept steady and after 3k of steady climbing I had opened up a nice gap myself to the three behind me. In the two runs I've done this year I've noticed that my hills have been strong and that has to be down to the plyometric work Maria McCambridge is doing with us. She is an unreal coach.
At 6k we turned on the main road and I knew there was a nice 1k of downhill before it flattened out for home, so I put in a good spurt there and then held on for the last three 3k, I had a nice gap so there was no panic.
Home in 39.11 and second, couldnt believe it, delighted. I know there was no real competition and that in a proper 10k I'd have been well down the field but the novelty of winning an individual prize is still there for me and especially a run.

Bit of lunch and then jumped on the bike to head home. There was a vicious head wind and we probably had underestimated the exercersion in the morning, we also had two OHs waiting for night out, so after 63k we jumped on a train in Drogheda and got home.

Had a big night out on Saturday nite, which meant I gave my easy cycle on Sunday a miss


Totals for the week (including commute)

Swim - 8.95k
Cycle - 149.38k
Run - 51.12k
Time (excl commute)
14:14:37

pgibbo

Congrats. Nice to bag a podium. :cool:

catweazle

Did they play the Amhran and ask you to turn and face the tri colour on the podium?

Green&Red

catweazle wrote: »

Did they play the Amhran and ask you to turn and face the tri colour on the podium?

They played this and raised this

They were well used for the day, I think the lady who won the 10k was from Castlebar and there was a Ballina lad 3rd in the half marathon

Dory Dory

Well done to you!!! Delighted for you to PB and podium!! Whoop whoop!!

Green&Red

Week 20 - 3rd March

Good solid week that racked up long hours, probably too long, was wrecked for the week

Monday:
8.6k easy run at lunch

Rollers in the evening - only 35mins 4mins @ 90RPM, 1 min flat out RPM

Swim in the evening - 2.3k
8x50 - 25 kick, 25 swim @ 70secs
3x (8x50) @ 75 secs hard, long rest
8x50 @ 60secs

Tuesday - Swim in the morning, 1.9k
3x100 on side
3x100 counting stroke (S)
3x100 @ S-1
3x100 @ S-2
2x200 @ S-1

Run session - 20.7k
1.5k (5.28)
2min rest
6x200m (37)
1 min rest
3k (12.20)

Core when I came home


Wednesday - 8.5k at lunch easy

Turbo session with the club

(7mins @ 110RPM upper Z3 + 3 mins @ 90RPM) x3
4k run after

Thursday - 2.3k swim
12x50 - every third hard @70
3 x (4x100) @ 2.15
4x50 bilateral 3/5 and 3/7 @ 70 secs


Friday - 2.3k swim
12x50 - every third hard @70
3 x (4x100) @ 2.15
4x50 bilateral 3/5 and 3/7 @ 70 secs

Stength and conditioning with andy kenny for an hour in the evening

Saturday - Bike, brought out Molly (the TT), messy session
80k

Sunday - Club TT - 50k total

14k TT in 21.10, disappointed if I'm honest was hoping to be a lot closer to 20. Although it was a 2.35 improvement on a terrible run of the same course last year

Went and watched Westmeath v Mayo in the rain

Totals for the week (including commute)
Swim - 8.8k
Cycle - 200.97k
Run - 42.09k
Time (excl commute)
17:37:01

Green&Red

Week 21 - 10th March

Another good week, five out of six weeks now I've made four swim sessions in the week, I'm noticing the improvement, although my flat out speed is still poor

Monday:
8.6k easy run at lunch


Swim in the evening - 2.4k
2 x (4x100) - (75e, 25h; 50e, 50h; 25e, 75h; 100h) @2.10
5x200 - 2xfist, 2 x 3singlehand, 3 singlehand, 6 full stroke, 1xcatch-up @ 4.15
4x50 @ 65 flat out

Tuesday - Swim in the morning, 2.6k
6 x 100 - bilateral 3, 5, 7
1500m moderate - 28.20
Happy with the 1500m time, felt very comfortable

Run session - 23.7k
10 x 400m hill run on fosters avenue, jogged recovery

Quicker than the last time I did this session by 3/4 seconds


Wednesday

Turbo session with the club

(8mins @ 110RPM upper Z3 + 8 mins @ 60RPM upper Z3 + 8 mins recovery) x3
4k run after

Thursday - 2.6k swim
2 x (4x100) - (75e, 25h; 50e, 50h; 25e, 75h; 100h) @2.10
3 x (8x50) @ 70sec


Friday - 2.4k swim
20x100m
4@ 2.15
4@ 2.10
4@ 2.15
4@ 2.05
4@ 2.30
Last one flat out, coming in at 1.51-1.53 for the 20, 1.47 for the last


Stength and conditioning with andy kenny for an hour in the evening

Saturday - Decided to jog the 7k over to Marlay Park and do the 5k Parkrun, another windy morning and I felt terrible but came in in another PB of 18.49, delighted. The consistency of my training is paying off and I feel like theres another 30 secs to come off that on a good day

The went to Sundrive velodrome for my accreditation for track cycling, it is literally 2 minutes from the house. I loved it, cannot wait to go back, its awesome.

Then off to watch the Ireland match, great nite but over did it on the pints

Sunday - Rest day, lazy morning and afternoon. Had three of the siblings and their partners over dinner that nite, some tasty paella and some nice red wine

Totals for the week (including commute)
Swim - 10k
Cycle - 102.2k
Run - 56.52k
Time (excl commute)
13:35:15

joey100

Congrats on the PB green and red,

Only 1 second between our 5km P.B's, but from what I've heard St Anne's is the faster course.

What's your PB for the 5km in a sprint tri? Asking because last season with a PB of 19.12 I could only go 20.15 in a sprint, hoping with the improvements this year I might finally see under the 20 min mark.

Green&Red

20.20 off a 19.21 5k time last year, so ya I'd be hoping to break the 20 as well

Green&Red

Week 22 - 17th March

Poor week that for a couple of reasons turned into a rest week

Monday:
Croke park for the club finals, disappointing for Castlebar.
Ended off a three day binge


Tuesday - Was not in the form for any training after the weekend but either way had a funeral in Duleek

Wednesday

Turbo session with the club
3.5k run at lunch, home to get the car
(5mins @ 90RPM upper Z4 + 5 mins recovery) x5
4k run after

Thursday - Babysitting my twin neices in the morning

Track in the evening 17k
10 x 200m - 33/34 secs


Friday - 2.2k swim
12x50m - every third hard

5x100m (single arm, single arm, head high, swim) @ 2.30
4x50m hard @ 70

Repeat

Saturday - Decided to do the tri club TT, 18k on the N11
The less said the better, not knowing the route coupled with marshalls being put in idiotic positions and downright wrong description of the route resulted in me going wrong. Strava says I was going well on some of the segments but no good when you go two minutes out of your way.
Raging :mad::mad::mad:


Sunday - Des Hanlon race in Carlow/Laois
Tough, tough race and really showed me how far off I am at the minute. I havent put in enough high speed, on the limit riding this year, which I would have with Galway last year.
Five big hills for the day, got dropped on the first but the race was held up so got back on, dropped again on the second but managed to catch a group of four ahead of me and we seemed to be the second group behind the main bunch, stuck with them until the end of the last climb when after getting over the hill I cramped badly and had to get off the bike, no salt.
Happy enough with the day, I dug deep for parts and went into the red for long periods to catch the group of four, was happy I could go hard and not just let them go and wait for the next one.
Lots of work to be done, the sooner the club league starts the better.

Also a good work out for Trilaois, getting used to the prep for a race again. Will be interesting to see where I am for that



Totals for the week (including commute)
Swim - 2.2k
Cycle - 132.44k
Run - 24.73k
Time (excl commute)
7:44:32

BennyMul

Green&Red wrote: »

Sunday - Des Hanlon race in Carlow/Laois
Tough, tough race and really showed me how far off I am at the minute. I havent put in enough high speed, on the limit riding this year, which I would have with Galway last year.
Five big hills for the day, got dropped on the first but the race was held up so got back on, dropped again on the second but managed to catch a group of four ahead of me and we seemed to be the second group behind the main bunch, stuck with them until the end of the last climb when after getting over the hill I cramped badly and had to get off the bike, no salt.
Happy enough with the day, I dug deep for parts and went into the red for long periods to catch the group of four, was happy I could go hard and not just let them go and wait for the next one.
Lots of work to be done, the sooner the club league starts the better.

Also a good work out for Trilaois, getting used to the prep for a race again. Will be interesting to see where I am for that

which race did you ride, Im from Carlow and so p1ssed I missed this race again, love the circuit Its a true hard race
next year I will be back;)