Will I keep this updated?

MD1983

Monday:

Swim:
200m easy
2x100m steady, pull bouy 10sec rest
2x50m pull bouy, 15m fast 35m easy, 10sec rest.
15x100m solid pull bouy band 10sec rest
15x100m solid paddle pull bouy, 10sec rest
200m pull bouy steady
200m swim steady.

Turbo
10min build
6x1min hard 1min easy, still warming up
2x2min hard 1min easy
2x4min hard 2min easy
2x8min hard 4min easy
5min easy

Tuesday.

Run:
20min steady, 20min solid, 20min best effort, 4min easy

Wednesday:

Swim:
200m easy
2x100m steady, pull bouy, 10sec rest
2x50m (15m hard 25m easy) 10sec rest
3x300m bouy band (1-3, so 1 is steady, 2 is solid, 3 is best effort) 15sec rest
3x300m bouy (1-3) 15sec rest
3x300m bouy paddles (1-3) 15sec rest
200m easy bouy
100m swim easy

Turbo
15 min build warm up
10x3min solid 1min standing solid, 1min easy
5min easy

Thursday:

Swim:
200m steady
2x100m steady 10sec rest
2x50m, 15m fast 25m easy, 10sec rest
16x25m fast with band only 15sec rest
200m paddles pull bouy, solid.
200m easy pull bouy, 15sec rest
16x25m fast with band only, 15sec rest
200m paddles pull bouy, solid.
200m easy pull bouy, 15sec rest
16x25m fast with pull bouy and band, 15sec rest
200m paddles pull bouy, solid.
200m easy pull bouy, 15sec rest


Run:
Hill reps:
15min warm up

30sec up jog back
1min up jog back
30sec up jog back
1min 30sec up jog back.
Repeat the above for 40 mins and then i cooled down


Friday.

Swim:
400m steady swim
4x400m bouy band 20sec rest
4x400m paddles bouy band 20sec rest
c/down

MD1983

Saturday
4hrs 20 on bike, steady effort with a few hills, felt good

Sunday
run
w/up
15*3mins sold 1 easy
c/down

30 min swim

MD1983

Mon
Turbo
15 mins w/up
3*10 mins hard 5 mins easy in between
c/down

swim
200m easy
2x100m steady, pull bouy 10sec rest
2x50m pull bouy, 15m fast 35m easy, 10sec rest.
15x100m solid pull bouy band 10sec rest
15x100m solid paddle pull bouy, 10sec rest
200m pull bouy steady
200m swim steady.

MojoMaker

Big sets! The arms must be tired today.

MD1983

MojoMaker wrote: »

Big sets! The arms must be tired today.

no not really - i have been doing that sort of swimming generally about 4 times a week now for a good few months, i get out of the pool and am fine!

MD1983

Tuesday

double run day, one at lunch one in the evening

lunch
10 mins w/up
15 secs fast 15 secs easy * 2
30 secs fast 30 secs easy *2
1 min fast 1 min easy * 2
1 min 30 sec fast 1 min 30 sec easy * 2
1 min fast 1 min easy * 2
30 secs fast 30 secs easy *2
15 secs fast 15 secs easy * 2
10 mins c/down

evening
20 min steady run
20 min solid
20 min best effort
c/down

MD1983

Wednesday
swim
200m easy
2x100m steady, pull bouy, 10sec rest
2x50m (15m hard 25m easy) 10sec rest
3x300m bouy band (1-3, so 1 is steady, 2 is solid, 3 is best effort) 15sec rest
3x300m bouy (1-3) 15sec rest
3x300m bouy paddles (1-3) 15sec rest
200m easy bouy
100m swim easy

turbo
15 mins w/up
20*1 min hard 1 min easy
3 mins easy
5*4 mins hard 2 mins easy
c/down

Thursday

totally crap days training -only managed 3/4ths of my usual thursday swim as busy at work all day

MD1983

Friday

Swim:
400m steady swim
4x400m bouy band 20sec rest
4x400m paddles bouy band 20sec rest
400m easy swim.


Bike:
20min build warm up,
20min solid but not hard,
20min best effort.

Run: 15min as fast as i could off the bike

Saturday.

Run:
slightly over 2hrs steady.

Sunday.

Bike:
4hrs 30mins steady

MD1983

Monday:

Swim:
200m easy
2x100m steady, pull bouy 10sec rest
2x50m pull bouy, 15m fast 35m easy, 10sec rest.
15x100m solid pull bouy band 10sec rest
10x100m solid paddle pull bouy, 10sec rest
200m pull bouy steady


Run:
40min steady run.

Tuesday.

2*turbo

Turbo
10min warm up
20x1min big gear, slow cadence, 1min easy
10min easy

Turbo
15min buiild warm up
15min solid,1min easy
3x5min hard 2min easy
10min easy

Wednesday:

Swim:
200m easy
2x100m steady, pull bouy, 10sec rest
2x50m (15m hard 25m easy) 10sec rest
3x300m bouy band (1-3, so 1 is steady, 2 is solid, 3 is best effort) 15sec rest
3x300m bouy (1-3) 15sec rest
2x300m bouy paddles (1-3) 15sec rest
200m easy bouy


Run:
10min warm up
14x3min solid 1min easy


Thursday:

Swim:
200m steady
2x100m steady 10sec rest
2x50m, 15m fast 25m easy, 10sec rest
16x25m fast with band only 15sec rest
200m paddles pull bouy, solid.
200m easy pull bouy, 15sec rest
16x25m fast with band only, 15sec rest
200m paddles pull bouy, solid.
200m easy pull bouy, 15sec rest
16x25m fast with pull bouy and band, 15sec rest
200m paddles pull bouy, solid.
200m easy pull bouy, 15sec rest


turbo
15min build warm up
10x1min hard 1min easy
2x10min solid 3min easy

MD1983

Friday
turbo
20 mins steady
20 mins solid
20 mins best effort

15 min run hard off the turbo

swim
400m w/up
4*400m pull bouy and band effort ranging from steady to solid depending on how i felt
4*400m pull bouy, paddles and band effort ranging from steady to solid depending on how i felt
400m c/down

Saturday
2 hour steady run

Sunday

4hrs 30 mins steady bike
20 mins steady run off bike

pgibbo

What's up next MD? Cracking training going on

MD1983

pgibbo wrote: »

What's up next MD? Cracking training going on

Ocean lava HIM is next up shortly, that will bring an end to the year for me and a much needed break from training!

lots of training but only time will tell whether there is improvement or not, i seem to train a lot for little reward, more from a lack of talent than application i think! but if i train enough over a period of years i will hopefully keep improving bit by bit....

pgibbo

Cool. Best of luck in Lanza. I hope you get the return on the solid training you've been putting in!

zico10

MD1983 wrote: »

lots of training but only time will tell whether there is improvement or not, i seem to train a lot for little reward, more from a lack of talent than application i think! but if i train enough over a period of years i will hopefully keep improving bit by bit....

You're doing alright to be fair. And you're not alone in thinking you get little reward for the training you put in. I definitely believe that the cumulative effects of a couple of years training will stand to you. I think I got away with things this year, only because of training I had done in previous years.

MD1983

zico10 wrote: »

You're doing alright to be fair. And you're not alone in thinking you get little reward for the training you put in. I definitely believe that the cumulative effects of a couple of years training will stand to you. I think I got away with things this year, only because of training I had done in previous years.

ah yeh i hope so, planning first ironman next year so that will keep me motivated and a new challenge

MD1983

Monday
45 mins easy bike

swim
500m w/up
30*100m solid, 15 pull and band, 15 pull and paddles
c/down

joey100

Which ironman are you looking at MD??

MD1983

joey100 wrote: »

Which ironman are you looking at MD??

challenge galway! if i say it to enough people i will have to actually do it.....

MD1983

Tuesday
two runs today

15 mins w/u[
15 secs fast 15 easy
30 secs fast etc
1 min fast etc
1 min 30 secs fast etc
1 min fast etc
30 secs fast etc
15 secs fast etc
c/down - 15 mins

evening run - 15 mins steady, 15 mins solid, 15 mins hard then c/down

Wednesday
turbo
15 mins w/up
20*3mins sold 1 min easy
c/down

swim
500m w/up
3*300m pull and band, 1 steady, 2 solid 3 hard
3*300m pull, 1 steady, 2 solid 3 hard
3*300m pull and paddles, 1 steady, 2 solid 3 hard
c/down

MD1983

Jeez long time no update on my training log. Lots done in the interim and i am now about 2 weeks from starting training again for 2016 in real earnest.

The last time i updated this i was a few weeks out from a HIM i was to do in Lanzarote. Long story short the weather was crap and the triathlon changed to a duathlon 5km run 43km bike and 21km run. a pity for me as i was swimming a lot and making improvements, also my bike was in good nick so to shorten that was not so good either. anyway i did the race and it turned out to be enjoyable enough, i hurt my left quad somehow during the 2nd run which bothered me a fair bit i think and i had the recovery from this to deal with when i got home.

anyway the next few weeks were pretty easy, some cycling, running and a little swimming and i will continue like this i think for maybe 2 more weeks as i am not super motivated for training at the moment. the last 2 weeks i have done some more training than when i was first back from Lanzarote just to keep the weight in check, maybe 10 hours per week or so which is easy enough but i have done some interval turbo sessions to keep it interesting for me

joey100

Good to see you back MD, any plans yet for next year or races your aiming for?

MD1983

Joey - only 1 race entered so far which is the double olympic in athy. i just want to improve and i suppose my goals are bit of a mixed bag, such as:

1. stop missing the very front group in the swim, i was close but no cigar this year, HIM swim circa 27 mins is another goal - this year 28/29. I have some technique stuff to work on, like head and chest further in water, extend out right and left arm a bit, you can see here there are some flaws (video swimming upstream in Swimathy this year) https://www.youtube.com/watch?v=Jx8O96mb_dk

2. put in a decent run at some point off the bike, if i work at it i might get some luck this year, i have been saying this for years now but i keep improving just slowly

3. i would like to do the double olympic in athy in about 4.25, this year 4.32, but that depends on conditions and a HIM in as close to or under 4.20 as i can

4. i would like to avoid getting sick from doing a bit too much training, this happened a few times this year and right before i didnt want it like b4 ballybay triathlon and then the Lost Sheep

the main goal is to enjoy it as my years are starting to run out, life is catching up with me!

Kurt_Godel

MD1983 wrote: »

1. stop missing the very front group in the swim, i was close but no cigar this year, HIM swim circa 27 mins is another goal - this year 28/29. I have some technique stuff to work on, like head and chest further in water, extend out right and left arm a bit, you can see here there are some flaws (video swimming upstream in Swimathy this year) https://www.youtube.com/watch?v=Jx8O96mb_dk

Classic fast Tri turnover... what would you expect to gain from an extension? I'm guessing you'd hope for more pull coming from all your paddle work?

(guessing as I have no idea but am curious)

Do you have a downstream vid from the same river?

MD1983

Kurt_Godel wrote: »

Classic fast Tri turnover... what would you expect to gain from an extension? I'm guessing you'd hope for more pull coming from all your paddle work?

(guessing as I have no idea but am curious)

Do you have a downstream vid from the same river?

the turnover does not look fast to me Kurt, i would certainly swim harder in shorter races

no downstream video as i would swim in the middle on the way down and the shot would not be so clear

i expect to swim faster Kurt from a slightly extended reach mainly on the right side, that may not be a given as i find i am not so flexible on that side and i lose some rhythm but maybe it will come in time

MojoMaker

I was just going to post that it did not look that fast either, especially for an upstream stroke where gliding would kill you. The paddle work should also pay off in being able to sustain higher arm cadence for longer as you've isolated and trained those muscles well in the pool.

MD1983

I started back training and am in my 3rd week, starting to build the volume and starting to feel like i am getting fit again. 4kg overweight though ;-)

the last 3 weeks training as i was given it and also what i am doing up till Sunday

Monday (4 Jan 2016)


Swim:
200m easy
2x100m steady, pull bouy 10sec rest
2x50m pull bouy, 15m fast 35m easy, 10sec rest.
5x100m solid pull bouy band 10sec rest
5x100m solid paddle pull bouy, 10sec rest
200m swim steady.

Bike: Just to fire up the muscles.
10min building pace, warm up.
4x15sec still warming up but building each effort.
10x30sec fast 30sec easy
10min easy

Tuesday.

Run
1hr steady on the treadmill if it is working

Wednesday:

Swim:
500m easy
5x100m steady, pull bouy, 10sec rest
5x50m (15m hard 25m easy) 10sec rest
8x 25m swim fast with 10sec rest
200m easy paddles bouy
200m swim easy

Bike:
10min build warm up
10x1min fast 1min easy
3min easy
3x4min hard(best you can) 2min easy
10min easy

Thursday:

Run:
15min warm up
4x20sec build 40sec easy
4x30sec fast 30sec easy
4x1min fast 1min easy
4x30sec fast 30sec east
15min easy


Friday.

Swim:
200m steady
2x100m steady 10sec rest
2x50m, 15m fast 25m easy, 10sec rest
6x25m fast with band only 15sec rest
100m paddles pull bouy, solid. Rest while you take paddles off
100m easy pull bouy, 15sec rest
6x25m fast with band only, 15sec rest
100m paddles pull bouy, solid. Rest while you take paddles off
100m easy pull bouy, 15sec rest
6x25m fast with pull bouy and band, 15sec rest
100m paddles pull bouy, solid. Rest while you take paddles off
100m easy pull bouy, 15sec rest
100m easy swim

Saturday.

Bike:
2hrs steady ride.

Sunday.

Run:
1hr 15min steady


Monday:

Swim:
200m easy
2x100m steady, pull bouy 10sec rest
2x50m pull bouy, 15m fast 35m easy, 10sec rest.
6x100m solid pull bouy band 10sec rest
6x100m solid paddle pull bouy, 10sec rest
200m swim steady.

Bike:
10min building pace, warm up.
4x20sec still warming up but building each effort.
8x3min (do last 30sec standing)solid 1min easy
10min easy

Tuesday.

Run
20min steady warming up and building the pace to comfortable steady,
20min solid but comfortable
20min best you can
4min easy

Wednesday:

Swim:
500m easy
5x100m steady, pull bouy, 10sec rest
5x50m (15m hard 25m easy) 10sec rest
8x 25m swim fast with 10sec rest
100m hard paddles bouy
100m swim easy
8x 25m swim fast with 10sec rest
100m hard paddles bouy
400m swim easy

Bike:
10min build warm up
10x1min fast 1min easy (alternate 1 race cadence then next hard 1min big gear slow cadence)
3min easy
1min fast 1min easy (alternate 1 race cadence then next hard 1min big gear slow cadence)
10min easy

Thursday:

Run:
15min warm up
4x20sec build 40sec easy
4x30sec fast 30sec easy
2x1min fast 1min easy
2x1min 30sec fast 1min 30sec easy
2x1min fast 1min easy
4x30sec fast 30sec east
15min easy


Friday.

Swim:
200m steady
2x100m steady 10sec rest
2x50m, 15m fast 25m easy, 10sec rest
10x25m fast with band only 15sec rest
100m paddles pull bouy, solid. Rest while you take paddles off
100m easy pull bouy, 15sec rest
10x25m fast with band only, 15sec rest
100m paddles pull bouy, solid. Rest while you take paddles off
100m easy pull bouy, 15sec rest
10x25m fast with pull bouy and band, 15sec rest
100m paddles pull bouy, solid. Rest while you take paddles off
100m easy pull bouy, 15sec rest
100m easy swim

Saturday.

Bike:
2hrs 30min steady ride.

Sunday.

Run:
1hr 30min steady

Monday:

Swim:
200m easy
2x100m steady, pull bouy 10sec rest
2x50m pull bouy, 15m fast 35m easy, 10sec rest.
8x100m solid pull bouy band 10sec rest
8x100m solid paddle pull bouy, 10sec rest
200m swim steady.


Tuesday.

Bike:
10min warm up
3x20sec fast 40sec easy as warm up.
15x3min solid 1min easy
Run:
15min easy off the bike on treadmill.

Wednesday:

Swim:
500m easy
5x100m steady, pull bouy, 10sec rest
5x50m (15m hard 35m easy) 10sec rest
12x 25m swim fast with bouy band 10sec rest
100m hard paddles bouy
100m swim easy
12x 25m swim fast with bouy band 10sec rest
100m hard paddles bouy
100m swim easy
12x 25m swim fast with bouy band 10sec rest
100m hard paddles bouy
400m swim easy

Bike:
10min build warm up
10x1min fast 1min easy (alternate 1 race cadence then next hard 1min big gear slow cadence)
3min easy
Race cadence 4x4min solid, 3min best you can, 2min easy
10min easy

Thursday:

Run: Treadmill
20min building pace to comfortable solid
18min faster but just still comfortably hard(do 1min at 8% 4min 0% 2min 6% 4min 0% 3min 4% 4min 0%
20min best you can
3min easy


Friday.

Swim:
200m steady
2x100m steady 10sec rest
2x50m, 15m fast 25m easy, 10sec rest
10x25m fast with band only 15sec rest
3x400m solid bouy 20sec rest
3x400m solid paddles bouy 20sec rest
200m easy

Bike:
10min warm up
10x30sec fast 30sec easy (first few are warm up)
20x1min hard 1min easy
5min easy


Saturday.

Bike:
3hrs steady ride.

Sunday.

Run:
1hr 45min steady

MD1983

I started back training and am in my 3rd week, starting to build the volume and starting to feel like i am getting fit again. 4kg overweight though ;-)

the last 3 weeks training as i was given it and also what i am doing up till Sunday

Monday (4 Jan 2016)


Swim:
200m easy
2x100m steady, pull bouy 10sec rest
2x50m pull bouy, 15m fast 35m easy, 10sec rest.
5x100m solid pull bouy band 10sec rest
5x100m solid paddle pull bouy, 10sec rest
200m swim steady.

Bike: Just to fire up the muscles.
10min building pace, warm up.
4x15sec still warming up but building each effort.
10x30sec fast 30sec easy
10min easy

Tuesday.

Run
1hr steady on the treadmill if it is working

Wednesday:

Swim:
500m easy
5x100m steady, pull bouy, 10sec rest
5x50m (15m hard 25m easy) 10sec rest
8x 25m swim fast with 10sec rest
200m easy paddles bouy
200m swim easy

Bike:
10min build warm up
10x1min fast 1min easy
3min easy
3x4min hard(best you can) 2min easy
10min easy

Thursday:

Run:
15min warm up
4x20sec build 40sec easy
4x30sec fast 30sec easy
4x1min fast 1min easy
4x30sec fast 30sec east
15min easy


Friday.

Swim:
200m steady
2x100m steady 10sec rest
2x50m, 15m fast 25m easy, 10sec rest
6x25m fast with band only 15sec rest
100m paddles pull bouy, solid. Rest while you take paddles off
100m easy pull bouy, 15sec rest
6x25m fast with band only, 15sec rest
100m paddles pull bouy, solid. Rest while you take paddles off
100m easy pull bouy, 15sec rest
6x25m fast with pull bouy and band, 15sec rest
100m paddles pull bouy, solid. Rest while you take paddles off
100m easy pull bouy, 15sec rest
100m easy swim

Saturday.

Bike:
2hrs steady ride.

Sunday.

Run:
1hr 15min steady


Monday:

Swim:
200m easy
2x100m steady, pull bouy 10sec rest
2x50m pull bouy, 15m fast 35m easy, 10sec rest.
6x100m solid pull bouy band 10sec rest
6x100m solid paddle pull bouy, 10sec rest
200m swim steady.

Bike:
10min building pace, warm up.
4x20sec still warming up but building each effort.
8x3min (do last 30sec standing)solid 1min easy
10min easy

Tuesday.

Run
20min steady warming up and building the pace to comfortable steady,
20min solid but comfortable
20min best you can
4min easy

Wednesday:

Swim:
500m easy
5x100m steady, pull bouy, 10sec rest
5x50m (15m hard 25m easy) 10sec rest
8x 25m swim fast with 10sec rest
100m hard paddles bouy
100m swim easy
8x 25m swim fast with 10sec rest
100m hard paddles bouy
400m swim easy

Bike:
10min build warm up
10x1min fast 1min easy (alternate 1 race cadence then next hard 1min big gear slow cadence)
3min easy
1min fast 1min easy (alternate 1 race cadence then next hard 1min big gear slow cadence)
10min easy

Thursday:

Run:
15min warm up
4x20sec build 40sec easy
4x30sec fast 30sec easy
2x1min fast 1min easy
2x1min 30sec fast 1min 30sec easy
2x1min fast 1min easy
4x30sec fast 30sec east
15min easy


Friday.

Swim:
200m steady
2x100m steady 10sec rest
2x50m, 15m fast 25m easy, 10sec rest
10x25m fast with band only 15sec rest
100m paddles pull bouy, solid. Rest while you take paddles off
100m easy pull bouy, 15sec rest
10x25m fast with band only, 15sec rest
100m paddles pull bouy, solid. Rest while you take paddles off
100m easy pull bouy, 15sec rest
10x25m fast with pull bouy and band, 15sec rest
100m paddles pull bouy, solid. Rest while you take paddles off
100m easy pull bouy, 15sec rest
100m easy swim

Saturday.

Bike:
2hrs 30min steady ride.

Sunday.

Run:
1hr 30min steady

Monday:

Swim:
200m easy
2x100m steady, pull bouy 10sec rest
2x50m pull bouy, 15m fast 35m easy, 10sec rest.
8x100m solid pull bouy band 10sec rest
8x100m solid paddle pull bouy, 10sec rest
200m swim steady.


Tuesday.

Bike:
10min warm up
3x20sec fast 40sec easy as warm up.
15x3min solid 1min easy
Run:
15min easy off the bike on treadmill.

Wednesday:

Swim:
500m easy
5x100m steady, pull bouy, 10sec rest
5x50m (15m hard 35m easy) 10sec rest
12x 25m swim fast with bouy band 10sec rest
100m hard paddles bouy
100m swim easy
12x 25m swim fast with bouy band 10sec rest
100m hard paddles bouy
100m swim easy
12x 25m swim fast with bouy band 10sec rest
100m hard paddles bouy
400m swim easy

Bike:
10min build warm up
10x1min fast 1min easy (alternate 1 race cadence then next hard 1min big gear slow cadence)
3min easy
Race cadence 4x4min solid, 3min best you can, 2min easy
10min easy

Thursday:

Run: Treadmill
20min building pace to comfortable solid
18min faster but just still comfortably hard(do 1min at 8% 4min 0% 2min 6% 4min 0% 3min 4% 4min 0%
20min best you can
3min easy


Friday.

Swim:
200m steady
2x100m steady 10sec rest
2x50m, 15m fast 25m easy, 10sec rest
10x25m fast with band only 15sec rest
3x400m solid bouy 20sec rest
3x400m solid paddles bouy 20sec rest
200m easy

Bike:
10min warm up
10x30sec fast 30sec easy (first few are warm up)
20x1min hard 1min easy
5min easy


Saturday.

Bike:
3hrs steady ride.

Sunday.

Run:
1hr 45min steady

MD1983

so that is the week done, yesterdays cycle and today's run went just fine and i added in a short swim. i think my fitness is progressing nicely and maybe in 3-4 weeks i will be back to where i was at the end of October.

Other thing of note is that i changed bike to a Trek Speed Concept, its my wifes bike and i will use it this year as she wont be racing at all this year. It didnt take me long to get really comfortable on it and i think the fit is much better than the Cube, i feel stronger on it and i am not tempted to sit up at all like i was on the Cube, this leaves the really hard intervals easier to do in aero position.

I am not to fond of the bars on the Trek and will change these to something that is more comfortable for me, also i need to switch the crank from my Cube to my Trek to bring across the power meter. i will hold onto the Cube frame as it might come in handy at some point but given the superior fit on the Trek i dont think i will be going back to it

MD1983

so that is the week done, yesterdays cycle and today's run went just fine and i added in a short swim. i think my fitness is progressing nicely and maybe in 3-4 weeks i will be back to where i was at the end of October.

Other thing of note is that i changed bike to a Trek Speed Concept, its my wifes bike and i will use it this year as she wont be racing at all this year. It didnt take me long to get really comfortable on it and i think the fit is much better than the Cube, i feel stronger on it and i am not tempted to sit up at all like i was on the Cube, this leaves the really hard intervals easier to do in aero position.

I am not to fond of the bars on the Trek and will change these to something that is more comfortable for me, also i need to switch the crank from my Cube to my Trek to bring across the power meter. i will hold onto the Cube frame as it might come in handy at some point but given the superior fit on the Trek i dont think i will be going back to it

MD1983

Monday 25th Jan

Swim
500m w/up
10*100m solid pull and band
10*100m paddles and pull
200m easy

total 2700m

Easy day today and only one training session