I Am the Master of My Fate

joey100

Best of luck out in Kona Zico, stay safe out there too.

zico10

Monday 25th September
a.m.
Rest

p.m.
Cycle
Turbo

90 minutes easy

Totals: 1.5hrs - 37.5km


Tuesday 26th September
a.m.
More rest

p.m.
Swim
25m pool

200m warm up w. fins,
8*300m fs w. 30" rest,
100m cool down

The 300s were all done at a very steady pace. Any quicker and I might have actually thought I was swimming fast. It turned out to be just as well there was a small bit of effort put in, as the way the rest of my evening panned out this is all I got done today.
Totals: 1.0hrs - 2,700m

This was the second of two easy days assigned by my coach. I was also told to do an easy run at some point during the two days, but life got on top of me and I couldn't fit it in.


Wednesday 27th September
a.m.
Swim
50m pool

5 sets of {400m IM effort (30" rest), 200m HIM effort (30" rest) & 100m Olympic effort} (60" rest between sets)
Set 1) 7:25, 3:29 & 1:36,
Set 2) 7:11, 3:30 & 1:39,
Set 3) 7:19, 3:34 & 1:39,
Set 4) 7:14, 3:36 & 1:39,
Set 5) 7:20, 3:40 & 1:42

Totals: 1.5hrs - 3,500m

p.m.
Run
65 minutes tempo run w. 3 x 10' @ tempo pace

20.24km in 1:30:02, 4:27/km,
Splits;
1) 6.55km in 30:03, 4:35/km,
2) 1.17km in 5:00, 4:15/km,
3) 193m in 0:59, 5:03/km,
4) 1.18km in 5:01, 4:15/km,
5) 199m in 0:58, 4:52/km,
6) 1.20km in 5:00, 4:10/km,
7) 209m in 1:00, 4:44/km,
8) 1.19km in 5:01, 4:13/km,
9) 211m in 0:58, 4:38/km,
10) 1.22km in 5:03, 4:08/km,
11) 202m in 0:58, 4:48/km,
12) 6.71km in 30:00, 4:28/km

Although my IM efforts didn't average out at as fast a pace as I have been running them lately, the pace would still be good enough for a sub 3 marathon in Kona, which I'd happily take.
Between this and that, it was 19:46 when I started this run. Not finishing until after a quarter past 9, made it seem like a very late night session, but thankfully the end is in sight.
Totals: 1.5hrs - 20.24km


Thursday 28th September
a.m.
Swim
50m pool

3*1,000m steady, w. 20m surge every 200m, off 19:00
Times = 17:54, 18:03 & 18:20

I'd forgotten my Garmin, so I was using the digital clock on the wall to time these. I did my best to make a mental note of my times and I'm pretty certain they are accurate. I was definitely getting slower though, I know that much for sure.
Totals: 1.0hrs - 3,000m

p.m.
I'd a lot of **** to get done this evening. I said this to my coach, who gave me the go-ahead to take the evening off.


Friday 29th September
a.m.
Cycle
Turbo

1 hour w. 3 x 10' IM Efforts

Totals: 1.0hrs - 33.0km

p.m.
This was a similar story to yesterday evening, when yet again I didn't have much time for training.
My school had organised a table quiz for me tonight, in a local pub, to help cover some of the costs of getting to Kona. There was a brilliant turnout and I raised more money than I would have imagined possible. For anybody reading this who might have been there; a huge thank you. It was a a great night and I was made feel genuinely valued by the parents in attendance, for the work I do in the school. This, even more so than the money raised, lifted my spirits and hopefully I'll be able to turn out a Kona performance worthy of this send off.


Saturday 30th September
Cycle
TT Bike
3 hours w. 20 x {1' IM Effort & 1' steady recovery}

97.08km in 2:55:36, 33.2km/hr, 507m elevation gain
Efforts; 1) 35.5km/hr, 0m gain & 0m loss, 2) 38.8km/hr, 0m gain & 2m loss, 3) 33.8km/hr, 5m gain & 2m loss, 4) 33.9km/hr, 4m gain & 0m loss, 5) 35.8km/hr, 4m gain & 0m loss, 6) 29.5km/hr, 7m gain & 0m loss, 7) 33.3km/hr, 9m gain & 0m loss, 8) 34.4km/hr, 4m gain & 2m loss, 9) 38.4km/hr, 0m gain & 8m loss, 10) 35.4km/hr, 3m gain & 0m loss, 11) 44.5km/hr, 0m gain & 8m loss, 12) 37.6km/hr, 4m gain & 6m loss, 13) 38.8km/hr, 2m gain & 2m loss, 14) 37.7km/hr, 0m gain & 6m loss, 15) 37.4km/hr, 6m gain & 2m loss, 16) 40.7km/hr, 5m gain & 7m loss, 17) 37.4km/hr, 2m gain & 2m loss, 18) 38.3km/hr, 4m gain & 0m loss, 19) 39.1km/hr, 2m gain & 2m loss, 20) 41.3km/hr, 4m gain & 0m loss
Totals) 37.1km/hr, 71m gain & 47m loss

While overall the gradient might have been against for the efforts, the wind was mostly advantageous. Then while the wind stayed with me for the recoveries, I seemed to spend most of them going down hill. It would have been great if the opposite had been the case (with the gradient obviously, not the wind). I seem to be on course though and hopefully I can sustain this sort of pace in Hawaii.
Totals: 3.0hrs - 97.50km

Run
45 minutes "relaxed" off bike

10.19km in 45:07, 4:28/km

My coach's instructions for this were to keep it relaxed, which I guess could be open to interpretation. "Relaxed", but not jogging was the approach I took. Elapsed time was all that I had showing on my watch from beginning to end, and come the end, I was pleased to see my pace from first half to the second averaged out at 4:25/km v 4:26/km
Totals: 1.0hrs - 10.19km


Sunday 1st October
Swim
50m pool

800m steady, (15:03, 1:53/100m),
8*100m best average w. 10" rest, (1:37, 1:40, 1:41, 1:41, 1:43, 1:42, 1:43 & 1:42),
800m steady, (14:47, 1:50/100m),
8*100m best average w. 10" rest, (1:42, 1:44, 1:44, 1:46, 1:45, 1:46, 1:43 & 1:47),
8*100m IM intensity w. 10" rest, (1:45, 1:46, 1:47, 1:46, 1:46, 1:48, 1:48 & 1:49)

Another swim where I showed a consistent slowdown. The only positive I can take from it is that my second 800m straight was a good bit faster than my first one, but to only swim one 100m rep in under 1:40 does not bode well. It's my longest solo swim in a while and I really should have been doing more 4,000m+ sessions throughout the year. I fear I'm going to be well off the pacesetters in my AG in Hawaii, so it's just as well I've a long bike and a long run to catch them. Still though, this is not where I imagined my swim would be when I started this log 2½ years ago, so I'll just need to focus on my strengths for the moment and take a long hard look at my approach to swimming if I want to continue in triathlon post Kona.
Totals: 1.5hrs - 4,000m

Run2 hours steady w. last 15' as 5 x {2' IM pace & 1' steady}

28.28km in 2:00:14, 4:15/km
Splits;
1) 24.75km in 1:45:01, 4:16/km,
2) 517m in 2:02, 3:56/km,
3) 228m in 1:01, 4:26/km,
4) 503m in 2:01, 4:01/km,
5) 227m in 1:01, 4:28/km,
6) 512m in 2:01, 3:57/km,
7) 220m in 1:01, 4:37/km,
8) 507m in 2:01, 3:59/km,
9) 227m in 1:02, 4:35/km,
10) 528m in 2:03, 3:52/km,
3) 228m in 1:01, 4:13/km

My last training session on Irish soil and it was once more a case of job done.
Totals: 2.0hrs - 28.28km



Weekly Totals;
Swim: 5.0hrs - 13,200m
Bike: 5.5hrs - 167.58km
Run: 4.5hrs - 58.71km
Other: 0.0hrs (Once again when my training volumes are low, S & C is the first thing to suffer)

It was a bit of a disjointed week, but I'm happy with the training I did over the weekend. I'm flying off to Kona tomorrow, where I'll soon find out just how tough the heat, humidity and wind, the island is infamous for, really are. If I was heading to to an Ironman in cooler climes and with a less competitive line-up, I'd be super confident of doing well. As it is, I just have to trust in the training I have done and assume it will be the same story over there.

rodneyr1981

Best of luck tomorrow

Pmaldini

the very best of luck tomorrow Zico

Shell to Run

Your log is an inspiration. All your training will deliver success tomorrow. All you have to do is smile and enjoy :)

RacoonQueen

Best of luck Alan. Hope you're enjoying the experience so far.

mossym

most of the time you wish someone well for the work they have put in for the few months coming up to an IM. in your case that's years, not months. night before a goal this big and hard fought for i hope you're enjoying every moment.

forget every one else, deliver the race the years of training were focused on. after that nothing else matters

kia kaha

Kurt.Godel

Hope everything goes to plan zico, best of luck tomorrow.

gerfmurphy

All the best for tomorrow.

career move

Best of luck Zico. Your dedication is inspiring. I hope you get your just rewards and the race goes to plan

Neady83

Embrace the pain and savour every second tomorrow A. It's been an unbelievable road to Kona and I can't wait to watch the last Chapter unfold. Have a cracking race, you deserve it more than anyone

zico10

I won't not get this updated to my satisfaction before the big day tomorrow. The final two weeks will just have to be published after the story ends.

I'd be lying if I said I wasn't nervous about the race. The conditions here make training tough and any time I've been out on the bike course, I can see how the wind has the potential to be a real game changer. There are a lot of things outside my control, but I'll do my best to remain in control of the things I can influence. I've never been disappointed with a race for which I've properly trained for. And I know better than anybody how hard I have trained for this one. The journey didn't just start with this log. For over five years, I've been knocking out twenty hour training weeks and I just need to have faith that this consistency will stand to me tomorrow, and that I'll have that rare feeling of happiness with a race well executed when I cross the finish line.

peter kern

IMUA alan

rodneyr1981

Super performance Alan well done

interested

A performance worthy of two things:
a) your dedication to your preparation
b) your lack of fear to suffer when racing

Feeling it, without technology and the desire to keep racing .... very nicely done Alan !

Kurt.Godel

Well done Alan, super performance. 4:54 for the bike:eek: A brilliant result that shows what hard work will bring.

gerfmurphy

Job well done. Congrats.

68 lost souls

Amazingly well done. Serious performance that reflects your hard work and consistent training. I hope your enjoying it over there

RacoonQueen

A 4:54 bike in the heat and wind of Kona is something else. Well done Alan!
Rest up. Enjoy the rest of your stay and soak up the rewards for the years of hard work, dedication and sacrifices it took to get there.
Can't wait to read your musings on the race and build up!

tunney

Great result Alan.

pgibbo

Congrats Alan. It was great tracking your progress. Awesome race. :cool: I hope you're enjoying some well earned time off and beers.

zico10

Monday 2nd October
I flew out to Hawaii today; Dublin to Chicago, Chicago to LA, then LA to Kona. They were long flights with short stopovers, so needles to say I couldn't fit in any training.


Tuesday 3rd October
Run
30 minutes easy

6.03km in 30:00, 4:59/km

This was just an easy jog to loosen out the legs and start the process of acclimatisation. I didn't find the heat a major issue, but I felt damn slow. I'm putting that down to the full day's travelling and poor night's sleep I had yesterday.
Totals: 0.5hrs - 6.03km


Wednesday 4th October
a.m.
Swim
OW

2,602m in 44:51, 1:43/100m

I met some of the Irish over here for this swim. I hadn't met most of them before, so after introducing ourselves to one another, we got into the water as a group and I was happy to be able to stay with people, who based on race results, I would have assumed were better swimmers than me. I didn't bother asking them how hard they were working when we got out though, now is not a time to show weakness.
Totals: 0.5hrs - 2,602m

Run
10km easy (easy according to Emmet Kelly anyway)

10.63km in 44:03, 4:09/km,
Kilometre splits; 1) 4:35, 2) 4:08, 3) 4:03, 4) 4:14, 5) 4:14, 6) 4:15, 7) 4:08, 8) 3:59, 9) 4:04, 10) 4:05, 11) 3:51/km 0.6km

After the swim this morning, Emmet Kelly told us he was going for an easy run out along the race route in the evening, and invited people to join him. I was having issues with my bike (which I'll go into later) and an easy run sounded appealing. My two 3D club mates and I met him for this. It started off with a relatively easy opening kilometre, but after this the pace kept creeping upwards. Emmet and Kevin Gilleece (from 3D) were leading out and running at a pace much faster than I thought we'd be doing. I couldn't very well lose face by backing off, so I just stuck with them. Although the pace was a bit hotter than I had been expecting, it came easily enough and the it met with my coach's approval afterwards. It was getting near sundown when we were out running and the heat was dissipating and I coped fine with it.
Totals: 1.5hrs - 20.24km


Thursday 5th October
a.m.
Swim
OW

3,214m in 1:03:47, 1:59/100m

I met Kevin for this swim. He's a little bit faster than me and while I was able to stay on his toes on the way out from the pier. He started putting in some efforts I wasn't ready for on the way back, and I lost contact. This shouldn't shock me, as although we're closely matched, I can't remember the last time I beat him out of the water in a race.
Totals: 1.0hrs - 3,214m

I intended going out for a cycle today, but poor foresight meant I came here with a 10 speed rear Zipp and an 11 speed set up on the bike. Having used my 11 disc wheel all season, meant I had forgotten about this issue until I took the cassette off my disc wheel and packed my bike on Sunday evening, less than 12 hours before my flight. (Yes, I know I'm an idiot.) I thought it would be easily solved by simply replacing the hub on the wheel, but seemingly this can't be done with older Zipps. My only two options now are to buy a new rear wheel or rent a pair of wheels from the LBS. The first option appeals, as even though it would be a big outlay I hadn't budgeted for, at least I'd have a decent second race wheel I could keep. But then the hassle of getting such a fragile item back to Ireland in one piece makes it less appealing. I've been quoted $250 for the rental of a pair of Rovals, which is the best pair of rental wheels the shop have left. The $250 would be a good chunk of the cost of a new wheel, but I'd be saved the expense and worry of having to get it back to Ireland, so it's not an easy decision. I'm going to take an extra night to think about it and make my mind up in the morning.
Quite a long winded explanation; but that's why I didn't get out for a cycle today, or indeed any of the three days I've been on the island.


Friday 6th October
Swim
OW

3,281m in 1:00:24, 1:50/100m

I did this swim with Oliver Harkin, and as far as I can remember, I was by his side for the duration of it all. A review of Strava confirms this. I'm not overly excited about the 1:50/100m pace it reports, but sticking with Oliver is a positive, as I'm sure he'll be out of the water ahead of me on Saturday week. I just find him amongst the 2,000 other swimmers that'll be competing, and stay on his coat tails for 3,800m of mayhem, and I'll have gotten off to a great start.
Totals: 1.0hrs - 3,281m

Cycle
TT Bike
2 hours w. 5 x 4' IM Efforts

80.78km in 2:20:50, 34.4km/hr, 491m elevation gain
IM Efforts;
1) 3.31km at 49.5km/hr, 10m gain & 15m loss,
2) 3.26km at 49.5km/hr, 6m gain & 32m loss,
3) 3.08km at 46.2km/hr, 4m gain & 8m loss,
4) 2.11km at 31.5km/hr, 8m gain & 4m loss,
5) 2.28km at 34.0km/hr, 8m gain & 6m loss

I finally got my bike sorted and took it out for a spin. I'm not sure if biting the bullet would have been spending $1,500 on a new wheel, or renting a set for $250, but it is the latter I opted for. I'm still not sure if it was the right call, but my decision is made and I'm going to try forget about it now and focus on the race.
I was on the race route for this cycle and it was almost scary fast in parts. On the way out, I did 40km in under an hour and that included having to slow down and often stop at several sets of traffic lights.
Three out of the five efforts efforts were done with the benefit of a strong tailwind, so it's not the case that I transformed into Superman for a twenty minute spell today. If the wind is blowing in the same direction on the 14th, there'll be some very fast opening splits by nearly everybody. It was much tougher on the way home, when I was fighting the same wind that had been blowing me along at over 50kph. It took me an extra 20 minutes to cover the same distance on the return trip home. I'll try not to worry about how wind like this could impact my race just yet.
Totals: 1.0hrs - 33.0km


Saturday 7th October
Swim
OW

4,134m in 1:10:46, 1:43/100m

There was an official Ironman training swim taking place at the swim start, that I unofficially joined. After getting into the water at a different entry point, I joined in with the mass of swimmers that were on the course. People of my own ability were up ahead of me and I was passing swimmers the whole time I was in the water. There was some slipstreaming benefit to this, but I think it would have been a lot more pronounced if I was on the feet of faster swimmers. I'm hoping this will be worth another minute or two to me on race day and as long as I swim smart. My expectations flying out here were a for a swim time somewhere between 1 hour and 1 hour 10 minutes. After today, I'd be confident that a sub 70 swim is on the cards. I'm not overly confident on going a whole lot faster than this though, but you never know; the stars might just align and absolutely everything goes right for me.
Totals: 1.0hrs - 3,281m

Cycle
TT Bike
2 hours w. 3 x {3' accelerations to IM Intensity & 1' steady recovery}

70.60km in 2:13:15, 31.8km/hr, 598m elevation gain
Efforts; 1) 1.22km in 3:01, 24.3km/hr, 42m gain & 0m loss, 2) 1.57km in 3:04, 30.8km/hr, 19m gain & 6m loss, 3) 31.6km/hr, 15m gain & 9m loss,
Totals) 37.1km/hr, 71m gain & 47m loss

I cycled up Hawi and didn't think it was all that daunting. I'm told the winds were pretty calm today though, so it might be a different story on race day. It was certainly very fast coming down and I can easily see how strong gusts of wind could make the descent very nerve wracking.
The efforts were horrible and neither the wind nor the gradient seemed to want to help me out. I was well down on my hoped for IM pace, but all 181km are not going to be ridden at >36km/hr, so a bit of hardship every now and again is never a bad thing.
Totals: 3.0hrs - 97.50km


Sunday 8th October
Cycle
TT Bike
2 hours w. 3 x 20' IM Efforts

61.57km in 1:48:16, 34.1km/hr, 507m elevation gain
IM Efforts;
1) 11.77km in 20:04, 35.3km/hr, 116m gain & 77m loss,
2) 11.79km in 20:01, 35.3km/hr, 142m gain & 100m loss,
3) 11.85km in 20:02, 35.5km/hr, 97m gain & 27m loss
Totals) 35.4km in 60:07, 35.4km/hr, 355m gain & 204m loss

I drove out past Kona International Airport, with my bike in the back of my car, and pulled in on the side if the road. This meant I was able to get this cycle done without the nuisance of having to stop at traffic lights. Even though was on a more exposed part of the course and a section that is far more prone to strong gusts, I was hoping the lack of lights would make holding speed in excess of 36km/hr easier. I hadn't banked on the elevation conspiring against me the way it did. It was a crosswind I had to deal with for the efforts, which was more of massive nuisance than a total cnut. An overall average of 35.4km/hr for the 60 minutes of work, won't give me a sub 5 hour bike split, but it's not bad considering everything and I feel like a sub 5 bike split is a real possibility.
Totals: 2.0hrs - 61.57km

Run
1½ hours off bike (done on feel)

21.41km in 1:30:06, 4:12/km
Splits;
1) 10.90km in 45:04, 4:08/km, 55m gain & 129m loss,
2) 10.51km in 45:01, 4:17/km, 173m gain & 111m loss
(I don't normally record gradient for my runs, but for today's one, I feel it is pertinent.)

I was parked on the side of a road in the middle of the lava fields and after finishing my cycle, putting my bike in the car and putting on my runners, there were no excuses for not starting straightaway. I tried to rehydrate as best I could, but guzzling a gallon of water isn't the way to do it. So I was starting off low on fluids. I'm sure it'll be pretty similar in the race, so no harm seeing how it felt like today. I'd timed the end of the cycle 1 p.m., so that I'd be starting today's run around about the same time of day I calculate I'll be starting the marathon next Saturday. I was off running almost as soon as I would be in a proper triathlon. The instructions from my coach were to run it on feel and I felt like running it at marathon pace, so <4:15/km was my target pace. I'd a very generous sweeping downhill for the first kilometre and a half, this ensured I was well under target pace for the first 30 minutes. Things started to take their toll at this point and even though I'd planned on running 45 minutes straight out and 45 minutes straight back, I began to question the wisdom of this. I'd no drink with me and after already being on the bike for 2 hours, running in this heat without fluids and with only one gel in my pockets was hardly the smartest thing to be doing. I thought of turning around and then I'd be able to get a drink from my car after an hour. It would have seriously lessened the hardship I was enduring, but I I told myself if I could get through this, then the marathon in six days time, with aid stations and comforts galore every two miles, would be a doddle in comparison. I ploughed onwards and after around 40 minutes, I turned left off the Queen K Highway and into a beach resort. The road led down into a hollow, which the wind didn't reach and I was running in a heat trap of sorts. It was becoming almost intolerable and I honestly wasn't sure if I was going to get through the 90 minutes without walking. 45 minutes ticked by and I was able to swing around a lamppost and start the journey home. I was baking and it was another 5 minutes before I was back on the highway. The wind mercifully returned and its cooling effect almost instantaneously lifted my spirits. I rediscovered my resolve and was determined there was no way I was going to walk a single step until I saw 1:30:00 on my watch. It didn't get any easier, but I followed through on this resolve.
This was the toughest run I can remember in years. Even with intervals, I almost never, ever walk and the fact I was considering it today speaks volumes. But what doesn't kill you, can only make you stronger. With no caffeine, fluids and only one measly gel, I don't honestly think I'll be running in such a depleted state next Saturday. And even though the pace varied by 9 seconds over the two halves of this run, the GAPs Strava gives me for each kilometre are fairly close. I didn't think it at the time (due to how horrible I was feeling), but I now think it was one of the best runs I've done all year. It took a lot out of me, but I've plenty of time to recover from it and I'm sure I'll be as fresh as a daisy in six days' time.
Totals: 1.5hrs - 21.41km



Weekly Totals;
Swim: 3.5hrs - 13,231m
Bike: 6.0hrs - 212.95km
Run: 2.5hrs - 38.07km
Other: 0.0hrs

MojoMaker

Congrats Alan, great performance. Can't wait to read the race report.

zico10

Monday 9th October
Run
45 minutes w. 10' & 8' @ IM intensity 6' faster than IM intensity

10.11km in 45:13, 4:28/km
Efforts;
1) 2.31km in 10:01, 4:19/km,
2) 1.88km in 8:02, 4:16/km,
3) 1.46km in 6:02, 4:08/km

I started this at 7 a.m. on the dot, which although was early, still wasn't early enough to avoid the arrival of the first throes of the sun's heat. It was tough to get going, which was probably due to a combination of not being awake for too long before I started and what yesterday's run had taken out of me. There were also a few times I had to stop at lights, which broke up my rhythm. Once the efforts started, I found the extra few gears I needed and I was able to hold pace while still running at a relaxed effort.
Totals: 1.0hrs - 10.11km

Cycle
TT Bike
90 minutes steady

1) 42.21km in 1:19:19, 35.7km/hr, 239m elevation gain & 2) 3.49km in 11:05, 18.9km/hr, 111m elevation gain

I recorded this as two rides, as I had already slowed down getting through several sets of traffic lights on the return leg of this out and back cycle. Had my average speed dropped any further, it was going to ruin the triumphalism of finishing with an average speed just 1% off sub 5 hour pace. Even with race wheels, the cycles out here are proving to be a lot tougher than similar rides in Ireland and I need to see numbers like this to feed my confidence.
Totals: 1.5hrs - 45.70km


Tuesday 10th October
Cycle
TT Bike
2 hours steady w. 6 x 5' fast

69.16km in 2:00:10, 34.5km/hr, 414m elevation gain (+5.58km easy)
Efforts;
1) 3.70km in 5:01, 23m gain & 26m loss, 44.3km/hr,
2) 3.82km in 5:02, 6m gain & 26m loss, 45.5km/hr,
3) 3.49km in 5:02, 14m gain & 17m loss, 41.6km/hr,
4) 2.99km in 5:01, 15m gain & 4m loss, 35.7km/hr,
5) 2.48km in 5:02, 22m gain & 6m loss, 29.6km/hr,
6) 3.02km in 5:04, 4m gain & 35m loss, 35.8km/hr
Totals) 19.50km in 30:13, 84m gain & 114m loss, 38.8km/hr

I was only supposed to do five efforts, but I was working so hard for the fifth one, I forgot where I was and ended up doing a sixth one by mistake. The first three efforts were done with a tailwind, then the final three into a headwind. The wind is likely to be blowing the same direction during the race which will make the return trip into Kailua something of a challenge. I wouldn't go so far as to say I am accustomed to the wind, but at least I know what's in store.
Totals: 2.5hrs - 74.74km


Wednesday 11th October
Swim
OW

2,047m in 44:02, 2:09/100m

I bought a Kiwami LD Tri-suit yesterday. It's my intention to wear it for the race, but I've read in some reviews that they are every bit as fast in the water as swim skins are. The salesman said it depended on how good a swimmer you were, and advised I go for a sim in it to see how it felt. I'd planned doing this anyway and today saw the suit's debut.
I didn't plan on being in the water for any significant time, so I didn't bother applying any Vaseline or anti-chaffing lotion. This was a big mistake as my underarms were red raw after the swim. It was painful to turn my arms towards the end of the swim and I slowed right down because of the discomfort. This was a costly oversight, but a stark reminder not to forget lube on race day. I just have to hope the wounds heal quickly and there's no discomfort on Saturday morning, or I'll be severely handicapped.
As regards testing out the suit to see if it's fast enough on its own, I don't think it will be and on race day, I'll definitely be wearing my swim skin over it.
Totals: 0.5hrs - 2,047m

Cycle
TT Bike
90 minutes steady w. 5 x {5' IM efforts & 1' recovery}

52.53km in 1:30:31, 31.9km/hr, 274m elevation gain
Efforts;
1) 3.70km in 5:01, 25m gain & 27m loss, 43.9km/hr,
2) 3.82km in 5:02, 28m gain & 13m loss, 40.1km/hr,
3) 3.49km in 5:02, 10m gain & 24m loss, 31.6km/hr,
4) 2.99km in 5:01, 15m gain & 21m loss, 32.5km/hr,
5) 2.48km in 5:02, 5m gain & 15m loss, 33.2km/hr
Totals) 14.91km in 25:11, 83m gain & 90m loss, 36.3km/hr

The wind, which I was battling for three out of the five efforts, was once more a nuisance, but these rides are starting to feel easier. There could be a few explanations for that and It's still going to require a big effort to break 5 hours on Saturday. My average speed for the IM efforts today would suggest it is something I'm capable of out here and whatever the island throws at me, I fully intend going for it.
Totals: 1.5hrs - 52.53km


Thursday 12th October
Run
40 minutes w. 2 sets of {2:00, 1:30 & 1:00 @ IM Intensity & equal time steady between efforts}, 10:00 easy between sets

9.30km in 43:19, 4:39/km
Efforts;
Set 1) 0.47km in 2:02, 4:21/km, 10m gain & 0m loss, 0.43km in 2:01, 4:44km, 16m gain & 0m loss, 0.40km in 1:30, 3:45/km, 0m gain & 15m loss, 0.36km in 1:31, 4:14/km, 0m gain & 6m loss, 0.27km in 1:01, 3:48/km, 0m gain & 4m loss, 0.25km in 1:00, 4:03/km, 0m gain & 11m loss,
Set 2) 0.53km in 2:02, 3:51/km, 11m gain & 25m loss, 0.49km in 2:01, 4:07km, 3m gain & 17m loss, 0.40km in 1:32, 3:52/km, 2m gain & 7m loss, 0.32km in 1:30, 4:43/km, 16m gain & 5m loss, 0.23km in 1:00, 4:19/km, 5m gain & 0m loss, 0.23km in 1:02, 4:29/km, 11m gain & 4m loss

I was running back and forth along the Queen K Highway between two sets of lights. There was a cnutish hill on the stretch of road I was using and it was this, much more so than the effort I was putting in, that determined my speed. In fact, the slower my efforts above are, the harder I was probably working. Overall speeed was good though and as I'll be dealing with terrain very similar to this in the race, so there's no harm in getting my legs and mind ready for what's just round the corner.
Totals: 0.5hrs - 9.30km


Friday 13th October
Cycle
TT Bike
30 minutes w. 6 x 10" max efforts

13.06km in 28:56, 27.1km/hr, 148m elevation gain (+3km not recorded)

My coach had given me a run to do, but he'd also stressed that it wasn't overly important and not to worry if I couldn't fit it in. I would have preferred it to this cycle, but I only put the tyres from my own wheels onto the rental wheels today and I felt it was important to check everything was okay and that there weren't going to be any nasty pinch punctures if I had done a poor job putting on the tyres. If I had, it would be much better find that out today than during the race tomorrow. I still wanted to fit in a short jog, but I had to get my bike and gear bags checked in and time got the better of me. Considering how rarely I miss a session, I hardly think skipping the run today mattered in the grand scheme of things. My legs felt good for the short 10 second efforts. I just hope they feel as good for 1,800 times longer tomorrow.
Totals: 0.5hrs - 16.06km


Saturday 14th October
Race
Ironman World Championships
Swim

4,103m in 01:08:47, 1:41/100m

Race Time: 01:08:47

T1

00:07:59

Race Time: 01:16:48

Cycle

180.46km in 4:54:06, 36.8km/hr, 1,690m elevation gain

Race Time: 06:10:54

T2

00:03:51

Race Time: 06:14:45

Run

42.13km in 03:16:46, 4:40/km

Finish Time: 09:31:29

Report to follow

Totals;
Swim: 1.0hrs - 4,103m
Cycle: 5.0hrs - 181.50km
Run: 3.5hrs - 42.19km


Sunday 15th October
Day off - I think I earned this one


Weekly Totals;
Swim: 1.5hrs - 6,170m
Bike: 11.0hrs - 369.49km
Run: 7.0hrs - 61.54km
Other: 0.0hrs

RacoonQueen

I hope that isn't the race report

pgibbo

RacoonQueen wrote: »

I hope that isn't the race report

RTFM :pac: "Report to follow" :cool:

I can't help but notice how much unnecessary stress/issues you seem to bring on yourself Alan - cassette, race suit, issues in Kenmare with bike last year IIRC, etc. Your training is unreal but do you find your attention to detail for races can be a little off sometimes?

I hope that's taken as it's meant. Don't mean to be critical but there does seem to be a bit of history.

Did you spend much time on the island after the race? Hope you got to enjoy some time there after.

P.

peter kern

i think the bigger issue s that nobody told alan that he had a few options re the wheel
ie use the 10 speed cassette with elven speed shifter
buy and edco cassette which i guess could have been orederd easily.
( btw alan check the edco cassette going forward )

zico10

zico10

pgibbo wrote: »

RTFM :pac: "Report to follow" :cool:

I can't help but notice how much unnecessary stress/issues you seem to bring on yourself Alan - cassette, race suit, issues in Kenmare with bike last year IIRC, etc. Your training is unreal but do you find your attention to detail for races can be a little off sometimes?

I hope that's taken as it's meant. Don't mean to be critical but there does seem to be a bit of history.

Did you spend much time on the island after the race? Hope you got to enjoy some time there after.

P.

What you say is by no means a revelation. Boardsies no doubt pick up on this from every single race report I've written and I don't have any issue with you saying it. But in my defence, this attitude saves me from stressing for 51½ weeks of the year. I like to think I'm pretty easy going in life in general and I have the same laissez faire attitude to all things in life. I'm not going to morph into a different person just because I've a race coming up. I don't think that's going to change.

I'd given myself four days after the race to do some touristy stuff, but when it came down to it, I just wasn't in the mood. This might seem a shame to some who wouldn't travel to the far side of the world just to do a race, but that's the only reason I was in Hawaii. I was able to race and don't regret the other missed opportunities.

PS. I wasn't one bit stressed about the suit. I'm not sure how you thought I was.

zico10

peter kern wrote: »

i think the bigger issue s that nobody told alan that he had a few options re the wheel
ie use the 10 speed cassette with elven speed shifter
buy and edco cassette which i guess could have been orederd easily.
( btw alan check the edco cassette going forward )

There's probably even bigger issues again, but I asked about using a 10 speed cassette in the bike shop and they said it wouldn't work. I trusted what they were saying was true and it's not something I'm dwelling on. Once I decided to rent the wheels, that was that and I haven't given any thought since to whether this was the right or wrong decision. It's not something I can go back and change.

And thanks for you tip on edco cassettes. I'll make sure to remember it when I take the P3 out of the bike box the day before a duathlon in the spring.

PS. I only googled 'IMUA' yesterday. I didn't know what you meant when I first saw that post. So thanks.