Go long or die trying

9Crimes

First off, Thanks to everyone that responded to my plea for guidance on a long distance coach. After much research online and in the real world, I have decided to go coachless.
I will have the ear of the various coaches in my club (until they get sick of my stupid questions, at least!) and the more experienced athletes in the club are generally excellent at passing on advice etc. What answers I can't find I hope to find online (maybe from your good selves, maybe elsewhere).

My Background:
A misspent youth playing rugby and golf, followed by a decade of partying in my twenties left me with little or no athletic background before starting triathlon 2 years ago. I have slowly learnt to swim and build up my bike and run fitness peaking with a 5 and a quarter hr Dublin half iron this year.

My aims for the year (in order):
1: Enjoy the journey as much as possible - that's why we do it after all.
2: Finish Ironman Austria.
3: Finish Ironman Austria in 10:59:59 or better.

Current condition:
Ringer for the Michelin man (5ft 10 and 79kg)
After an illness in October/November which kept me out of training for nearly 4 weeks, I managed to get two weeks in late November early December before an accident in work has sidelined me again (bad ligament damage in my ankle). Physio has promised me I will be swimming and cycling before New Years Eve but refuses to commit to a date for running (which is a worry).
Needless to say I am seriously p*#%ed with preparation to date, but it can only get better.

My hopes for this training log:
1: that it motivates me,
2: that it becomes an avenue to vent,
3: that it becomes a permanent record of what happens over the next 6 months and that I can look back and realise how naive pre-ironman 9 crimes was,
4: that anyone that takes the time to read this finds it interesting and engaging.

So with that, let's go long or die trying!

9Crimes

Thursday 29th: visit to physio and I have gotten the all clear to ease back into training, still no running but delighted to be able to swim and cycle.

Friday 30th: cycle: turbo 90mins. Wearing ankle support and very wary of overdoing it, I kept it steady the whole way in z2 and watched Fury with Brad Pitt. I'd give it a solid 8.5.

Saturday 31st: swim: 35mins 1000m. Mistimed my day and didn't leave a lot of time for this session and pool was crowded too which didn't help. Simple 300m warmup, 600m drills (focus for the next few weeks will be on technique). 100m warmdown.

Saturday 31st: cycle: turbo 75mins. Wore ankle support again and like the day before I kept it steady z2 all the way.
Watched the Leinster game, they should have got the bonus point - it might cost them later in the season.

Sunday 1st: rest - a combo of a hangover and a social event today means no training. Double sesh planned for tomorrow to make up for it.

9Crimes

Monday 2nd: swim: 50mins 1700m. 400m warm up, 800m drills, 4*100m off 2:20, 100m warm down. Was supposed to be 8*100m but injury flared up so I stopped the 100's and did an easy warm down as I don't want to aggravate anything.

Cycle: turbo: 55mins. 13min warm up easy, upped resistance and into the big ring and went up and down the gears, twice up, twice down spending a min in each gear. Cadence dropped a good bit in the harder gears and drifted into wrong HR for a bit. Warm down 5mins. A very enjoyable turbo session though!

Tuesday 3rd: cycle: turbo: 45mins. 10min warmup with 5*10sec sprints sprinkled in. 5min big ring 7/10effort, 3min small ring 3/10effort *4 and a 3min warmdown.

Yoga: 30mins: worked the core, hips and itb mainly as I am a bit restricted in what I can do at the mo.

Wednesday 4th: swim: 1hr 2.1k. 400m wu, 1100m drills, 5*100 off 2:20, 100m cool down.

Yoga: 30mins: injury a bit better today so i focused a bit more on an overall stretch.

Thursday 5th: rest, was due to see physio tonight but she cancelled.

Friday 6th: swim: 1hr 2k. 400m wu, 1300m drills, 3*100 off 2:20. Got a bad pain kicking off wall for 4th 100 so stopped immediately.

Yoga: 35mins: overall stretching.

Saturday 6th: cycle: turbo: 40mins. Steady z2 all the way. Did this fasted before my re-arranged physio. Injury is improving, I just need to keep rehabbing it like a mad yoke and I might be running by next weekend.

Sunday 7th: cycle: 2hrs 51k avg 26kph. This was my first time out on the bike in the real world in nearly 2months and I was like a kid at Xmas. Kept it steady z2 all the way.

Totals: 8hr 45min
Swim: 2hr 50min
Cycle: 2hrs
Turbo: 2hrs 20min
Yoga: 1hr 35min

While it doesn't look like much, I am happy with how the week has gone. I didn't want to go from 0 to 15hrs in week 1. Swimming is slow at the moment but I am hoping that will change as my injury improves. Hope to run again soon also.

9Crimes

Monday 9th: swim: 60min 1800m. Club coached session. After informing the coach of my injury he put me in a slower lane and we did the following:
300m wu
16*50 every 4th fast off 80 sec
100 easy
12* 50 as 50 kick, 50 swim
Found this session easy and didn't feel the injury at all, back to my normal lane next week I think!

Tuesday 10th: yoga: 30min. Easy yoga session and some rehab exercises to keep loose.

Cycle: turbo: 40min.
10min with 5*10 sec sprints incl.
5min hard, 3min easy, *3
2min warmdown.

Was home late from work and had to do more work at home so this turbo was a lot shorter than I wanted. Housemate had left heating on though, so it was twice the sweat in half the time!

Wednesday 11th: s&c class: 55min. Adjusted one or two exercises for injury but this was a seriously tough session. Hammies are gonna be sore for days!

Thursday 12th: yoga: 30mins. Same as Tuesday just stretching and rehab. Body was much stiffer after s&c last night though.

Swim: 1hr. Thought I was not going to be able for this but it felt good, actually.
400m wu
10*100 off 2:15
4*50 off 70
100 easy
2*200 off 4:20
100m cool down
Total 2.2k

Friday 13th: cycle: turbo: 90mins. Steady all the way, watched Eddie the eagle on netflix - funny, if you're in the mood for it.

Saturday 14th: s&c class: 55min. Only planning 1 of these a week from now on, but wanted to get 2 in this week, to get a jump on things. Happily I wasn't as sore after today's session as I was after Wednesday's and didn't modify any exercises - I am ready to run!!

Cycle:turbo: 50mins. Same as last Monday's session.
10min wu
Up resistance and into the big ring, then up and down the gears twice spending a min in each gear
8min wd
Did this watching the Munster game (I'm an avid fan!) and it defo helped distract me during the hard few mins each time.

Sunday 15th: run: 50mins. first run in months and did this with the club. Was planning on doing the warmup with them and then heading off for an easy 5k or something but the coach reckoned I would be fine doing their session so I stuck with them for the following:

10min easy warmup
10min dynamic stretching and drills
10*1min hard, 1 min off, focusing on technique
10min wd

Delighted with getting this session done, disgusted with lack of fitness!!

Swim: 2hr 30.
Cycle: Nil.
Turbo: 3hrs.
Run: 50mins.
S&c: 1hr 50.
Yoga: 1hr.
Total: 9hr 20.

Second week in and highlights in abundance. Finding the swim easy on Monday was great psychologically, even if it was in a slower lane. Getting 2 s&c classes done was a positive but overall highlight was running again, even if my fitness was bordering on comical.

9Crimes

Monday 16th: Swim: 60min. club session as follows:
350wu
16*50 of 75 every 4th fast (kept the fast ones all within 53-55s)
100 easy
3*(4*50 off 60sec and then 100 off 2:20)
50 wd
total 2.2k - happy to make all the 50s off 60 easily enough, swim is defo improving slowly.

yoga:30min. mix of yoga and physio exercises.

Tuesday: Rest

Wednesday: S&C: 90mins. mix of physio exercises, yoga and 60min s&c class.

Thursday: swim:60min. this was meant to be a long run but my back was in bits after Wednesday and I am in peak hypochondriac mode at the moment so I took no chances and went for a swim, which turned out to be my best swim in some time -
400wu
10*100 off 2:15 - all done easily around the 1:55 mark (tried to maintain technique throughout)
4*50 off 65, no problem hitting 53/54s for these.
2*200 off 4:20 (3:53 and a 3:46)
100wd
3:46 is easily my best 200 in some time and I wasn't even pushing flat out.

Friday: Not a rest day but nothing done as life got in the way.

Saturday: cycle: 2hr 41min - 72.2km. steady as she goes all the way although I was starting to puff a bit in the last 6/7k

Sunday: run:1hr. interval run with club, only run this week which I am not happy about (see Friday entry)

10min jog
10min activation exercises
6*400 with 50 sec rest
10min wd
simple session and I enjoyed it and more importantly there was no injury reaction.

Swim 50mins
400wu (7:54 - think its my fastest warm up ever and I only pushed for about 15m to overtake another swimmer)
drills - 30 mins. you name it, I probably drilled it.
2*100 off 2:10 - just to wake myself up a bit
100wd

Swim: 2hr 50
Cycle: 2hr 41
run: 1hr
s&c: 90
yoga: 30
total 8hr 30

Not an ideal week session wise, I was hoping to clear 10hrs but I am happy with my first 'long' cycle and the clear improvement in swimming.

zico10

Are you in 3D by any chance? It's just the days you do your club swim and club run would fit in with that.

9Crimes

zico10 wrote: »

Are you in 3D by any chance? It's just the days you do your club swim and club run would fit in with that.

Yes - and we even chatted about me joining boards at the awards night!

zico10

9Crimes wrote: »

Yes - and we even chatted about me joining boards at the awards night!

Well I see a join date of 'Sep 2016', which would have been before the awards night. So you must have been snooping before then. Beer was freely flowing at the awards night, so not 100% sure of this. CF, is it?

9Crimes

zico10 wrote: »

Well I see a join date of 'Sep 2016', which would have been before the awards night. So you must have been snooping before then. Beer was freely flowing at the awards night, so not 100% sure of this. CF, is it?

The one and only. I had joined and posted about long distance coach before awards night, that's what we were chatting about. And yes, €3 drinks tend to flow more freely than most.

9Crimes

Monday 23rd: yoga/prehab:30 mins. The usual, gotta maintain the body for the training volume to come.
Swim: 60mins: 2.3k. Felt good throughout the hour and was very happy with how it went.
(4*50 desc 1-4 off 75) *2
100 easy
(3*100 off 2min) 60 sec rest, *3
100 easy
3*200 off 4min 3:51,3:50,3:46 (delighted to find these so easy)
50 easy
3*50 off 70
Total 2.3k and my best swim in a long time.

Tuesday 24th: prehab:30min. Got this in straight before my run

Run: 62min: slow all the way with 5*20sec pickups every km in the middle of the run. Bit stiff the day after this but that's to be expected.

Wednesday 25th: s&c class: 70min. My usual Wednesday class.

Thursday 26th: rest

Friday 27th: performance testing: very interesting, got all the usual metrics and some advice on how to improve. Surprise surprise primary concern is weight and lack of fitness. Took all afternoon but was only on the bike for about an hour.

Saturday 28th:cycle: 2hr. Easy all the way (averaged 25.1kph). Wanted to go for longer but was late starting and light was fading, so safety first!

Prehab/ s&c: 45mins.

Sunday: run: warm up 20mins include activation exercises with club followed by 71min VERY easy (10.52k) on my own and a cool down after.

Swim: 90min: 400m warm up -7:58
10*100m (all between 1:52-1:56) 15sec rest between each.
35min drills
6*50 (53-56sec) with 15 sec rest between each
50 easy
Total 1.75k excl drills.

Swim: 2hr 30
Cycle: 2hr
Run: 2hr 33
S&c: 1hr 10
Yoga: 2hr 5
Total:10hr 18min

A good weeks total, I think, considering the performance testing was also this week and I had to shorten my cycle. Was hoping to get an extra swim in but it just wouldn't fit in anywhere which is why I did 90mins on Sunday. Volume will increase steadily from here for a few weeks now - I'm looking forward to it.

9Crimes

Monday 30th: yoga:30min

swim: 60mins: 16*50 off 70 every 4th fast
6*200 off 4:30 (all done within 3:45-3:50)
6*50 off 80 first 15m off each absolutely flat out
Felt good but not as good as last week

Tuesday31st: commute 25min in the morning
Commute 25min and straight to
Turbo: 95min - steady all the way, kept this and the commute in the in z2. 4hours since lunch so I'm calling this fasted!

Wednesday 1st: 75min: s&c class and some prehab

Thursday 2nd: swim: 60min: 400m wu
30min drills
10*100m off 2:15 - happy to say I got faster as the set went on.
50wd
Total 1.65k

Turbo: 30min: 10min wu
2*(3min medium, 2min hard, 1min extra hard) 2min recovery between
6min wd

Friday 3rd: rest

Saturday 4th: cycle: 3hr 30min: 90k avg25.7kph. Kept in zone 2all the way. Bit chilly this morning!

Sunday: prehab/s&c: 45min
Run: 105min - 30min wu and activation exercises with club.
75mins slow and steady (fasted). Kept it z2. Worried about how slow I have to run to stay in z2. Not going to panic - yet.

Swim: 60min: 400wu
15min drills
12*50 off 70 every 4th fast. All fast were 46-48sec, rest were 53-57sec
100 easy
3*200 off 4:30 (3:51, 3:48, 3:47)
50wd
Total: 1.75k

S&C: 30mins

Swim: 3hr
Cycle: 3hr 30min
Turbo: 2hr (including commute)
Run: 1hr 45min
S&c: 2hr 30min
Yoga: 30min
Total: 13hr 15min

Target for week was 13.5hrs so I'm content enough. Diet was crap this week, gotta improve and start dropping some weight. I'm limiting my running until the weight comes down a bit more and the load lightens. Surprisingly enough the hardest day this week was Friday, I was buzzing to do a session and had to talk myself out of doing something.

9Crimes

Monday 6th: prehab:35min

Swim: 1hr : 400wu
5*(4*50 off 75 desc 1-4) fast were 45-47sec
50 easy
6*100 off 2:15 desc 1-3 fast were 1:43 & 1:41
100 easy
8*25 off 45 every 2nd one flat out
Total 2.35k and I am swimming well. Long may it continue!

Tuesday: rest

Wednesday: s&c: 75min

Thursday: swim:1hr: 400wu
30min drills
8*100 off 2:15
Not as strong as Monday, but I'm a bit sore from s&c and tired from mental work week

Friday: rest - not by choice. Off to Spain tomorrow and had loads to do in work before going so no time to train today!

Saturday: travel to Spain

Sunday: cycle: 2hr 30min
Dist:53.75k speed 21.54kph ascent: 1,036m
First day of a weeks training in Spain so I tried my best to keep the enthuasiasm in check and take it easy

Swim: 2hr
S&c: 1hr 15
Prehab: 35min
Cycle: 2hr 30min
Total: 6hr 20

Plan was for much more this week but a combo of crazy work hours and bad weather on Sunday in Spain shortened the training. I need less weeks like this.

9Crimes

Monday 13th: cycle: 76k, 3hr 51min, speed 19.69kph, ascent 1,827m
Kept it easy enough again today, just trying not to go too hard too early in the week. Stopped for coffee and all. Beautiful day, cycling in Spain is the only way to go!

Tuesday: swim 1hr.
5 *(4*70 hard then 140 easy) 10sec rest between each hard
Total 2.1k

Cycle: 74.3k, speed 25kph, 3hr 58min, ascent 1,047m
Kept it easy for first 2hrs then last hour hard and straight into a run

Run: 27min 30sec 5k, just making sure the legs worked off the bike.

Full Tri today, lots of fun but tiring!

Wednesday: swim 3k, 5*450 with 20 sec rest after each
4*300 with 10 sec rest after each.
It was probably a combo of yesterday's exploits and having never swam 3k before but I was knackered after this session.

Run: 1hr - steady all the way. My knee started getting sore after about 45min which is a sign my itb is acting up so I eased right off and trotted home.

After a much needed siesta, I treated myself to a massage.

Thursday: cycle: 97k, 4hr 30min, 2,074m ascent.
My garmin died about 3k from home so this is what it read up to then. Today was a tough day, maybe it was the massage yesterday but my legs weren't really up for it today. I struggled through but am disappointed with my day.

Friday: cycle: 99.7k, 5hr 10min, 2,543m ascent.
After yesterday I was worried I would blow up completely today and said as much to the group setting out. However I was pleasantly surprised to feel my legs come around after about 20mins and they continued to improve and get stronger as the day wore on. I could have kept going today which is encouraging after such a long week.

Saturday: rest and travel home to dreary Eire.

Swim: 2hr 15
Run: 1hr 30
Cycle: 16hr 30 (ascent 7,491m!)
Total: 20hr 15

I enjoyed the week and although I'd hoped for more running, it was probably for the best given the itb issue on Wednesday. I also may have gone too easy the first 2 days as I felt like there was plenty left in the tank Friday evening. I'm forcing myself to have a recovery week next week as this is probably the heaviest weeks training I have ever done.

9Crimes

Monday 20th: swim: 1hr: 2.3k
12*50 off 70 every 4th fast
3*(5*100 off 2:10)
8*25 off 40sec every 2nd one fast
Felt good throughout, I'm getting a little faster in the water, but am feeling really good for the whole session every time which is really reassuring.

Tuesday 21st: rest - family commitments prevented any training today.

Wednesday 22nd: s&c: 90mins - class with my own specific exercises before the class - back a little stiff after class. Will monitor over next few days.

Thursday 23rd: swim: 1hr: 2.05k
100wu
3*300m with 30sec rest (all 5:34-5:42)- delighted with these times
5*100 off 2:15 (all circa 1:50)
500m steady - in on 9:54
50 easy

Friday: rest

Saturday: s&c class:1hr

Turbo: 2hr: steady z2 - watched Ireland game to get me through the boredom

Saturday was supposed to be a long cycle (4hr) but weather prevented that so I did what I could indoors.

Sunday: Run: 2hr: consisting of stretching, prehab and warmup jog with club (45mins) followed by 75min slow run. Knee was sore after 20mins and I was sure I was done but after a stretch it didn't bother me again.

Swim: 1hr: 1.65k
400 wu steady
10*50 off 70 - all in between 51-54sec
3*200 off 4:30 (3:43, 3:36, 3:37)
20min drills
100m fast (1:43)
50 easy

Swim: 3hr
Cycle: 2hr
Run: 2hr
S&c: 2hr 30min
Total 9hr 30min

Managed a few days rest this week and still nearly hit 10hrs so happy enough to have stuck to plan. Not much else to say really!

9Crimes

Monday 27th: swim 1hr - 2.35k
16*25 off 45sec
3*200 off 4:20 - all in at 3:40 (happy with pacing)
4*(5*50 off 60sec, then 100 off 2:20)
100 easy
Guy leading lane wasn't here tonight so I stepped up to the plate. Swam really well & was the only one to hit the times for the main set, without even being under serious pressure. Contemplated asking coach to move up a lane until I heard the next lane up were swimming the 50s off 45sec - still way off that standard!

Tuesday 28th: run: 90min - long warmup jog followed by 14*400m with 30sec rest between. Happy with run, it's the first time in months I felt decent running.

Wednesday 1st: s&c: 90min including 60min class

Thursday: rest - trip to physio to sort out knee issues when running. Mixed verdict, may need regular maintenance to be able to manage run volume for ironman, but it wasn't a 'no, you can't do ironman' so I'm calling that a win.

Friday: cycle: 5hr 23min: 127.3km
Hell on earth cycle through heavy winds, sideways rain, mist (200m visibility), a wrong turn which added 10k, all through the the Wicklow mountains, because apparently we do this for fun.

Saturday: s&c: 1hr: nice easy class given by high performance triathlete.

Swim:1hr: 1.6k
200wu
200m drills
4*100m all out with 10sec rest (avg 1:40 per 100)
100 easy
3*50 on 55sec with 10sec rest
3*50 on 53sec with 10 sec rest
3*50 on 51sec with 10 sec rest
3*50 on 48sec with 10 sec rest
100 easy

Sunday: cycle: 4hr 39min - 115.7k
Hell on earth cycle #2, another though day on the bike, but at least the last hour was down Sally gap and into city centre which was fun.

Swim: 2hr
Cycle: 10hr
Run: 1hr 30min
S&c: 2hr 30min
Total: 16hrs

Another heavy volume week helped by 2 long spins. I need to be getting in some double sessions during weekdays but I can't figure out how to with work etc.
After Thursday physio visit I am hoping to up run volume from next week - let's see how that goes!

LCD

Training looks to be going well, fair play.

As you are so pressed for time, why the big emphasis on S&C? Is definitely a lot of pros for including it, but given your time constraints I would knock it out. Strength work in the pool, cycling & running should maintain your core so as to prevent injury.
S&C training time better spent swim, bike or running IMO

Neady83

LCD wrote: »

Training looks to be going well, fair play.

As you are so pressed for time, why the big emphasis on S&C? Is definitely a lot of pros for including it, but given your time constraints I would knock it out. Strength work in the pool, cycling & running should maintain your core so as to prevent injury.
S&C training time better spent swim, bike or running IMO

Really? Would this not suggest that S&C is a must for 9Crimes in particular?

9Crimes wrote: »

Thursday: rest - trip to physio to sort out knee issues when running. Mixed verdict, may need regular maintenance to be able to manage run volume for ironman, but it wasn't a 'no, you can't do ironman' so I'm calling that a win.

Another heavy volume week helped by 2 long spins. I need to be getting in some double sessions during weekdays but I can't figure out how to with work etc.
After Thursday physio visit I am hoping to up run volume from next week - let's see how that goes!

MojoMaker

Definitely stick at the stretching work, balance work, and foam rolling. Don't be thinking anything crazy like lightening up on that right now.

It's a long journey and you will fit the volume in don't worry, but not at the expense of maintenance.

Btw - you're flying in the pool.

9Crimes

Thanks for input, I rank weekly s&c up there with long bike, long run and a coached swim, so I am going to continue as is for the moment. Going to try and get out of work on time more and do longer sessions in the evening instead of double sessions.

joey100

I wouldn't discount the benefit of double sessions, especially for your running, probably take less out of you than one long run, could lessen the chance of injury. I'd have a look at run/walk training too, if running might cause injury look at ways of lessening that. Any chance of running at lunch time in work? Great way to fit in some training if you can.

9Crimes

joey100 wrote: »

I wouldn't discount the benefit of double sessions, especially for your running, probably take less out of you than one long run, could lessen the chance of injury. I'd have a look at run/walk training too, if running might cause injury look at ways of lessening that. Any chance of running at lunch time in work? Great way to fit in some training if you can.

Yeah, more long run sessions definitely increase risk of injury, I will have to balance things carefully. Not possible to run at lunch at the moment, but I am trying to change that!

9Crimes

Monday 6th: swim - 1hr - 2.35k
400wu
32*50 off 75 every 4th fast (fast were 45-47sec)
100 easy
200 controlled fast - 3:40 and plenty left in tank
50 easy

To was an easy enough session, no problems hitting the times.

Tuesday: run - 75min
Warm up
8*400 fast with 30sec rest
Warm down
Was off work today and was supposed to have two sessions but another event took up most of the day so this was all I had time for.

Wednesday: s&c class - 90min

Thursday: run - 120min
Warm up 15min
90min zone 2 all the way
Warm down 15 min
This was done fasted & it felt good throughout.

Friday: swim - 1hr - 2.25k
300wu
6*(3*100 off 2min) 1min rest between sets (all were within 1:47-1:52)
50 easy
4*50 off 75 desc 1-4
Happy with pacing off 100's but don't feel as comfortable in the water as 2 weeks ago.

Saturday: 4hrs - 100k, average 27kph (forgot to start garmin, hence difference in speed vs distance) zone 2 all the way and fasted

Sunday: run - 2hr 15min,
Warm up 30min
Run zone 2 (fasted) for 92mins
Warm down 13mins

Swim: 45mins, this was supposed to be a 75min endurance set but was so tired I struggled to make it to the pool so I ditched the set and focused on drills and trying to get a bit more comfortable in the water again. Not ideal but at least I did something!

Swim: 2hr 45min
Run: 5hr 30min
Cycle: 4hr
S&c: 1hr 30min
Total: 13hr 45min

This week was supposed to be over 16hrs but a curtailed Tuesday put that out of reach. Apart from that and the amended swim Sunday it was a good week. Delighted to get 3 runs in and weight is even starting to come down (slowly!). Diet remains an issue.

MojoMaker

Good week indeed and the run volume is starting to stack up nicely.

In the pool don't underestimate the difference between leading a lane and following in a lane - you're working at subtly different capacities there, especially beyond 100m intervals, and it can rack up over a long session.

9Crimes

Monday 13th: swim: 1hr - 2.7k
400 wu
6*200 off 4:20
50 easy
6*100 off 2:00
100 easy
12*25 off 45 every 4th flat out
50 easy
Furthest I have ever swam in an hour

Tuesday: run: 90mins
30min wu
5,3,1 *4
5min @ half marathon pace
3min @ 10k pace
1min @ 5k pace
25min wd

Wednesday: s&c class - 90min

Thursday: rest, I was totally knackered and couldn't do my scheduled swim. I was raging at the time but it turned out to be the best decision as it meant I was able to train for the weekend.

Friday: cycle: 4hr (fasted) avg 27.7kph total 112km
Kept it zone 2 all the way, 2nd half was not enjoyable, very windy (on tt bike) and wet as well.

Saturday: Run - 2hrs 30 incl warm up and warm down.
1hr 45min in zone 2 and felt good all the way (fasted). Garmin didn't record distance which confused me but I think I'm getting a little faster.

Sunday: cycle - 3hrs circa 66k, this was done up the mountains just to work on strength.

Swimming: 1hr - 2.3k
400wu
6*300 off 7min
100 wd

Swim: 2hr
Run: 4hr
Cycle: 7hr
S&c: 1hr 30
Total: 14hr 30min

Looking forward to recovery week next week.

9Crimes

Looking for my race day suit at the moment.

Would anyone have an opinion on these?

https://huubdesign.com/collections/triathlon-tops-and-shorts/products/huub-ds-long-course-triathlon-shorts-mens

https://huubdesign.com/collections/triathlon-tops-and-shorts/products/huub-ds-long-course-triathlon-top-mens

mossym

i wore a one piece sleeved suit for IM CPH last year. loved it, except for the minutes spent getting it off and on when i was forced itnot eh toilet on lap 4 of the marathon. combinign teh beniefits of the long sleeves and a 2 piece design is a good idea IMHO, now whether that one is any good i have no idea

joey100

I've never done Long course but I have tried a few pairs of shorts for half and Olympic. Your going to be in them for a long time, you need to make sure they are comfortable. For that reason I'd recommend trying them on, might work out more expensive but if you know they are comfy that's worth a lot. Like the idea of a sleeved top myself and have been looking at them. The HUUB stuff gets good reviews, heard one or two concerns on the durability of it but can't remember on what model.

hf4z6sqo7vjngi

Castelli san remo skinsuit (sleeved version). Fantastic suit and pad is comfy

9Crimes

Monday 20th: swim - 1hr - 2.4k
400wu
4*(3*100 off 2:00) 30sec rest between each set of 3
50 easy
18*50 off 75sec desc 1-3
Led out the lane for most of this session and was comfortable throughout.
100's were all 1:50 with the fast 50's 45-48sec

Tuesday: rest

Wednesday: s&c class - 90mins

Thursday: rest

Friday: swim - 1hr, signed up for a few weeks coached sessions on Fridays. Forgot to make notes tonight but it involved a 400wu, 100's off 2:05 and 50's off 55sec
I didn't lead out at all tonight and it felt easy enough.

Saturday: nuttin

Sunday: nuttin

Swim:2hr
S&c: 1hr 30
Total 3hr 30

This was a recovery week so rest days Tuesday and Thursday were planned. The less said about the sorry excuse for a weekend, the better.

9Crimes

Monday: swim: 1hr - 2.55k
16*50 off 70 every 4th fast - slow were 55s, fast were 45-47s
50 easy
6*200 off 4:15, all were in on about 3:40-3:45
50 easy
9*50 off 70 desc 1-3
Led out all night, started to tire a little on last few fast 50's

Tuesday: run - 2hr 30min
40 mins on wu and wd
Run was 7.5k slow and steady and then 12*400 with 45sec rest between each and then 2k slow

Wednesday: s&c - 90mins

Thursday: cycle (turbo) - 60 mins
10min wu
6*(3min med gear, 2min plus 2gears, 1min plus 2gears) with 2 min recovery
Increased resistence each set
10min wd

Straight into run - 30min, 20min moderately fast (4.5k), wanted to put a bit of effort in straight off the bike, then 10min steady

Friday: swim - 1hr - 2.5k
6*25 off 40s flat out
5*100 off 2:05 fastish, all were 1:45-1:50
2*50 off 65, both were 50
50 easy
6*200 off 4:10, all were 3:42-3:50
10*50 off 75 desc 1-3. Fast were 49 sec
Total 2.5k. Led out all night and felt good. Was tired but not knackered at end of session.

Saturday: cycle: 6hr 10min - 163k, avg 26.4k
As soon as Heineken cup quarter finals were announced I had planned to cycle to thomond park for the game today. Set out feeling good but screwed up nutrition early on by not eating for first 2hrs. Was chasing food then and never got over the mistake. Cycling into a westerly wind non-stop for 6hrs didn't help. Was very tired when I eventually got there, thank god it was worth it! Mumha Abu!

Sunday: rest - was planning a run but needless to say, after putting 40 points on Toulouse, last night got away from me! Not too worried as I am still fatigued after messing my nutrition on the cycle yesterday so I'm not recovered enough for a long run.

Swim: 2hr
S&c: 1hr 30
Cycle: 7hr 10
Run: 3hr
Total: 13hr 40min

Probably should have cleared 15hrs this week but I am content with the week. I feel ready for another 2 heavy weeks training which is more important than getting a run in today (I think, anyway!). I am still worried about my run volume to date, there's only one way to fix that though!

9Crimes

Monday 3rd: Swim: 1 hr - 2.45k
400 wu
4*(4*50 off 65, 100 off 2:15)
50 easy
16*50 off 75 every 4th fast
Easy enough session, led out, made the times easy with plenty of rest

Tuesday 4th: Run: 2hr (fasted) 20.76km 5:47 per km
Stayed in zone 2 until last 15 minutes and then upped the pace a little, felt really good for first 1hr 45min, last 15min began to pinch a little, but it was supposed to and it never got excessive.

Swim: 90min - 2.6km (plus drills)
400wu
20 min drills
500*4 off 12 mins - plenty of rest to try and keep good form throughout
50*4 off 70 all fast - to inject a bit of speed at the end.
wd - didn't measure

Wednesday: s&c 90 min

Thursday: run: 90min - 15.9k

10 min wu

1200 at half marathon pace
200 easy
600 at half marathon pace
200 easy
400 at 10k pace
200 easy
200 at 10k pace
200 easy

rest for 2min and then repeat above *4
wd - 15 min
A really enjoyable session half marathon pace was 4:45, 10k pace was 4:20. These are only 5sec off last years paces so there is a bit of pace coming back to my running, and I felt awesome afterwards too!

Friday: swim: 60min - 2.45k
6*25 off 45 flat out
5*100 off 2:05 fast
2*50 off 55 very fast
above mimics a 750m sprint swim

16*100 off 2:00
100 easy

I led for the 750 simulation at the start and 10 of the 16 100's. I was still making the times swimming 1:55 but the guy behind me was getting closer all the time and it got to the point that I was holding him up so I let him through after 10, tucked in behind and drafted the last 6 hitting 1:50 each time. this was a good tough session.

Saturday: cycle - 4hr 23min - 107km, 24.4kph, climbed 1,387m
Long cycle through Wicklow, stopped to fill water bottles but that was about it. I felt very tired throughout and that, combined with the climbs resulted in a slow pace

Sunday: run 1hr - a junk miles run, just went out and ran at circa 4:50 pace with no aim.

Swim: 3hr 30min
Run: 4hr 30min
cycle: 4hr 23min
s&c: 1hr 30min
total: 13hr 53min

Similar total to last week, should have done more on sunday but I was a little hungover! I am beginning to recover from sessions better, have now lost a stone and seem a little more comfortable doing the longer sessions, so its going ok, although in typical triathlete fashion, I wish it was going better.

9Crimes

Monday 10th: swim - 1hr - 2.35k
400m wu
32*50 off 75sec - aim of session was to keep the same pace for each one. I managed to hit every one between 52-55sec which I am counting as a consistent pace.
12*25 off 45 every 3rd one flat out. Practice being able to change speed when needed (to get a draft when racing etc)
An enjoyable if somewhat easy session

Tuesday: run - 1hr 30min
40min z2 (5:30ish) pace
10min at half marathon pace (4:45)
10min at 10k pace (4:18)
10min at 5k pace (3:55)
20min z2 (5:45ish)
A good run, glad to have a little turn of pace when it was required, but I think with the running the problem at the moment is endurance rather than speed.

Wednesday: s&c class - 90min
Same ole weekly class

Thursday: swim - 1hr 15min
400wu
5*500 off 12min
50wd
There was supposed to be a longer warmdown but I wasted time chatting. All 500's came in under 10min (just about!). The 2min rest was an attempt to be able to maintain form. This session worried me a little, more swim endurance is needed.

Friday: run: 2hr 45min

15min wu incl a few strides
2hr 10min running z2 but upping the pace for the last 15min. Pace was slower than last week, which may be fatigue as I am at the end of a 3 week block but it worries me that it has not come on quicker. Several club mates (that i would consider comparable) training for Austria are knocking out long runs at a far quicker pace than I.

Saturday: brick - cycle 4hr 30 min, run 30min

Cycle was z2 but with a 40min effort towards the end where the pace really kicked up. Total distance 118k

Run was 30sec easy, 30 sec hard for 20min & 10min wd
First few minutes of run were hell on earth, started to settle towards the end of the 20mins though, so that was good.

Sunday: cycle - 2hr 30min

Recovery cycle, didn't even turn on garmin, just cycled & it felt liberating!

Swim: 2hr 15min
Run: 4hr 45min
Cycle: 6hr 30min
S&c: 1hr 30min
Total: 15hr

The slight optimism from last week has dissipated, while motivation has disappeared. I'm hoping it's because I'm at the end of a 3 week block and next weeks recovery week will recharge the batteries. I'm also hoping the 2 rest days next week will bring about a bump in fitness.

9Crimes

Monday 17th: Run - 1hr 31min - 16km 5:42 per km
This was supposed to be 2hr 20 min but my calf acted up. Thought I had pulled it and hobbled home. I was disgusted as I felt I was cruising and could have gone all day.

Tuesday: Rest - Physio. Calf isn't pulled, just exceedingly tight with some massive knots. got dry needling done. Needs a few days rest.

Wednesday: S&C Class 90 min. wore calf guard and took no chances

Thursday: Rest - Maintenance massage. Had this booked before Mondays incident but got the physio to give extra attention to calf.

Friday: Swim - 1Hr - 2.1k

750m race simulation warm up as:
25*6 off 40
5*100 off 2:05
2*50 off 55

50 easy then 6*200' off 3:50
100m wd

After the warm up I was moved to a faster lane so I went from leading out to drafting for the evening. Even so, the 200's were tough.

Saturday: Turbo - 1hr 10min

10min wu
6*(5min hard big ring, 3min easy small ring)
10min wd

Hadn't time for anything longer today as there was the small matter of Munster vs Sarries

Sunday: Nothing - After drowning my sorrows after the game yesterday and with a sore calf I was in no mood for this Ironman malarky and staged a one-day lightning strike.

Swim: 1hr
Run : 1hr 31min
S&C: 1hr 30min
Turbo: 1hr 10min
Total: 5hr 10min

Even for a recovery week this is too light. The major plus from the week is that the calf wasn't seriously damaged on Monday and I will be ok for next 3 weeks of heavy training.

9Crimes

Mon 24th: vo2max test, did a vo2max test earlier in year in trinity but Bernard told me it wasn't very accurate as I was only coming back from injury and to get tested again in 2-3months, so i did. Zone2 (which is what I'm interested in) has increased quite substantially, thank god!

Swim - 1hr - 2.2k
400 wu
4*(3*100 off 2:05) rest after every 3
50 easy
20*25 desc 1-4 off 40sec
50 easy
Bit tired for this session after vo2 test earlier in day but go through it

Tuesday: run - 2hr, long warm up with strides & drills etc
Main session:
10min at 1/2 marathon pace - 4:40 per km
10min at 10k pace - 4:20 per km
10min at 5k pace - 4:00 per km

Long warmdown and stretches. Did this a few weeks ago and was chased by a clubmate for the full 30mins. This week I spent the whole run on my own and despite being fitter and stronger covered nearly exactly the same distance. Amazing what competition can do!

Wednesday: s&c class 90min

Thursday: turbo - 1hr 40min
10min wu with 5*10sec sprints in 2nd 5mins
10*(5min in big ring going hard, 3min in small ring recovery)
10min wd

Great session, thoroughly enjoyed it, watched the new magnificent seven which probably helped!

Friday: swim - 1hr
750m race simulation warm up as follows:
6*25 all out off 40sec
5*100 off 2:00 fast
2*50 off 55

5*(3*50 off 55 then 100 off 2:10)

6*25 sighting drills

This was a faster lane than I'm used to but still ended up leading out for 3 off the main set. Chuffed with myself but I'm under no illusions, I still swim like a drowned cat.

Saturday:brick - cycle - 4hr 37min 130km, run. 20mins 4.22km

Kept heart rate in zone2 for nearly all the cycle, but am going to experiment with taking on more food in future, as I got a real boost when I did eat.

Run was 30sec easy, 30sec hard and I felt good for it. Might have went a bit easy on the bike, or some of this training malarkey is starting to pay off.

Sunday: turbo 90min - a rotten day and family commitments meant I only had time for this session today.

10min wu
6min as 20sec sprint, 40sec easy
3min easy
3*15min as 20sec in big gear, 10sec small gear
5min easy between each set
10min cool down

Vo2 test 1hr
Swim 2hr
Run 2hr 20min
Cycle 7hr 47
S&c 1hr 30
Total 14hr 37min

Hoping to hit 16hr this week but curtailed Sunday meant I couldn't (what are my family thinking organising stuff when I'm training!). Running is also light this week but that's just timing, loads of running in next weeks log!
Have changed roles in work too so have been commuting by bike for the last 2weeks. It's only 20min each way though so I am not including it above, still helps though, I hope!

9Crimes

Mon 1st: run - 2hr 20min - 25.12k - 5:35min per km
Zone2 all they way with last 10 hard. Pace fell off a cliff after about 1hr 40. It may have been because it was such a warm day and I had no hydration on run. Last 10min were hard but not fast as I was starting to suffer at that point.

Open Water swim: 20mins - circa600m
The annual first dip with the club & it was freezing. Slagged a guy (who shall remain nameless) off wearing booties at the beginning but in the end he had the right idea!

Tue: nothing, was supposed to do a turbo but had an unexpected 16hr day in work so that was that.

Wed: s&c class - 90min

Thur: run - 1hr 30min - 16km
10min wu
4*(1200@1/2marathon pace, 200easy, 600@1/2marathon pace, 200easy, 400@10k pace, 200 easy, 200@10k pace, 2min rest)
10min wd

This is a long session but a good 'un. It was very windy at the pologrounds in Phoenix park which affected pace at times but I think I kept it close enough throughout.

Fri: swim - 1hr - 2.1k
400wu
50 easy
3*400 with pb off 4:20
50 easy
6*50 off 60 - trying to go fast while focusing on technique rather than power
100 easy

Sat: run - 2hr 35min - 27.6km 5:39 per km
Pretty crap windy day made this harder than it should have been. Pace again dropped off after 2hr this time (even after taking water on). Went hard for last 10min again. Although tired I wasn't as fecked after this as I was Monday Arvo.

Sun: brick - cycle - 5hr 33min - 147km - 26.5kph - ascended excess of 1100m

My garmin quit in middle of ride so I took numbers from training partners gps. It was a great day for it and was quite warm. Felt comfortable for this ride and never under any real strain.

Run - 20min - 4.1km - just under 5min per km
Just a steady run off the bike and again, this was comfortable.

Cycle: 5hr 33min
Swim: 1hr 20min
Run: 6hr 45min
S&c: 1hr 30min
Total: 15hr 8min

I'm being a bit cheeky including the open water splashabout but I exclude my cycle commutes so it probably evens out!
This is the largest run volume I have ever done in a week by some margin (72.8km) so I am happy with that. Disappointed that I didn't get a session in Tuesday but what can you do.
Motivation/fear of making a fool of myself on July 2nd remains strong.

zico10

9Crimes wrote: »

The annual first dip with the club & it was freezing. Slagged a guy (who shall remain nameless) off wearing booties at the beginning but in the end he had the right idea

No problem with you naming me. I'll reveal it in my own log when the time comes. I also wore a neoprene skull cap and gloves. I'm a as soft as f*ck when it comes to cold water. I've had enough miserable experiences shivering uncontrollably after dips in the Irish Sea, to know better than braving what was also my first OW swim of the year without taking those extra precautions.

9Crimes

Mon 8th: swim - 1hr - 2.55k
400wu
17*100 off 2:10 I led out and this was still a bit too easy if I'm honest. I was hitting 1:50-1:52 every time.
9*50 desc 1-4, fast were 47sec

Tue: run - 1hr 30min
Long warmup then main set was:

10*70m uphill (a steep hill) then 1km fast on a flat route
Repeat twice and then wd

I'm not much of a hill runner and this session left my calves sore for days after.

Wed: s&c - 1hr I was late to this class tonight so only made an hour instead of usual 90min

Thur: cycle - 2hr 30min - 80km 32kph
Warmup
Main set 2*5min effort with 10min easy in between followed by 2*20min effort with 10min easy finishing with another 2*5min with 10 min easy
Cool down

Was happy to be hitting 36-38kph for the efforts.

Fri: rest

Sat: swim 50mins - 1.9k

400wu
200 with paddles
3*400 with 1min rest in between each 400
Cool down

I have lost my times for this set (my watch is dying and is starting to "forget" sessions) but I think all 400's were comfortably under 8mins.

Turbo: 1hr
10wu with 5*10sec sprints

5min big gear (effort 8/10)
3min small gear (effort 3/10)
Repeat 5 times

10min wd

Sunday: rest


Cycle: 3hr 30
Run: 1hr 30
Swim:1hr 50
S&c: 1hr
Total: 7hr 50min

In theory this was the last of a heavy week before my recovery week starts Monday, but I had a stag this weekend so I started my recovery week Friday and will finish the recovery week next Thursday instead. It's going to mess with my weekly totals for these 2 weeks, but it's planned for!

9Crimes

Mon 15th: swim - 1hr - 2.3k
Wu 400
4*(4*50 off 65, then 100 off 2:20 active recovery)
100 easy
9*50 off 70 desc 1-4
50 easy

Tue: rest

Wed: s&c class - 90min

Thur: rest - over to base2race to tweak my position on the tt. I have to say Dom is very thorough, I only wanted a small tweak but still spent 45mins on the bike making sure everything was exact.

Fri: swim - 1hr - 2.5k

400wu
500 then 1min rest
1000 then 1min rest
500 then 1min rest
100 wd

No a hug fan of endurance swim sets and didn't enjoy this. Like last week my watch forgot the session but I remember being content at averaging 1:55 for the 1k, I'm hoping to hold that pace for 3.8k assuming it's a wetsuit swim which would leave me somewhere around 1hr 12/13min coming out of the water.

Sat: brick - cycle 180km 6hr 30 min & run 5k 30min

Cycled to Carlow and back in mixed weather (poor new tt bike got destroyed in mud!) had to pop into supervalu in baltinglass to buy an extra pair of socks such was the cold!

Run was around the Phoenix park 5k in 22:39. Was pushing it a little while trying not to kill myself knowing I have a run tomorrow.

Sun: run - 2hr 15min with last 15min hard. My watch is definitely fried, it recorded the session at the time but it wasn't there later in the evening. I think I covered nearly 27k and felt good for it.

Open water swim - 1k in 20min

Just my second time in ow this year and I thought it was a bit choppy (could have just been me though, the other 2 with me didn't seem to have any issue).

Cycle: 6hr 30
Run: 2hr 45
Swim: 2hr 20
S&c: 1hr 30
Total: 13hr 5min

Start of week was recovery with heavy training kicking off again Friday.

zico10

9Crimes wrote: »

Open water swim - 1k in 20min

Just my second time in ow this year and I thought it was a bit choppy (could have just been me though, the other 2 with me didn't seem to have any issue).

It wasn't just you, it was definitely choppy. I wouldn't say I didn't have any issues either, but I've been in much worse, so you get used to days like this one. I thought you coped fine with the conditions.

9Crimes

Athy double Olympic race report

This is out of sync with my log but I wanted to get my thoughts out while they were fresh.

Time: 5hr 13min

Swim: 1hr 5min 22sec
Went in first wave with faster swimmers to get "jostled" about a bit so that if it happens in Austria I will be ready. It worked and I got knocked about a bit for the first 200-300m. The first 1100m went to plan and then I went to turn at the wrong buoy. After that my sighting deteriorated and I went to turn at the wrong buoy on the second upstream lap as well. I think this was lack of endurance and poor open water skills. I am disappointed with the time, I wanted to break the hour.

T1: 4min 24sec
A quick toilet break added 2:30 or so here.

Bike: 2hr 25min 57sec
Averaged 32.9kph and I'm happy with that. The surface for some parts was rough and several dead turns would have impacted time. This was my first time racing on heart rate and I felt fresh getting off the bike.

T2: 1min 55sec
I use real laces for anything greater than 10k so this took a bit of time to tie.

Run: 1hr 35min 57sec
Ran on heart rate again and felt fine (averaged 4:48 per km). It got a little congested at times and if you weren't on the ball you could easily have ran the wrong way at the bridge. I crossed the line and felt fine, I could have kept going if I'm honest.

Overall I am content. I wanted to go under 5hr 10min but the poor start put that goal to bed pretty quickly. Everything went to plan once I got on the bike. I am disappointed with the swim but there is nothing I can do about that now, except learn.

9Crimes

Mon 22nd: Swim - 1 hr - 2.6km

400wu
4*4*100 off 2:05 desc 1-4
100 easy
9*50 off 65 desc 1-3
50 easy

felt ok for this session. think I'm close to taking the swim up another little notch

Tue: run - 2hr

never took notes on warmup or cool down but main set was 35*30sec flat out, 30 sec easy

Wed: S&C 90min

hip flexors were very sore after tonights session

Thu: Cycle - 3hr 10min

it was a gorgeous day and I fancied a cycle up the mountains so I scrapped my planned interval session on the bike and went up the sally gap for an evening spin in the sunshine

Fri: Rest - combo of s&c class wed and cycle yesterday left the hip flexors in some sort of seized up state so I took the evening off.

Sat: turbo - 90min

10 min wu
30min in hardest gear grinding it out
10 min easy
30 min hardest gear grinding it out
10 min wd

Sun: cycle: - 60min

15min wu
30* 30sec flat out, 30 sec easy
15min wd

Had planned a run for sun evening but had a family christening so it never happened.

Swim: 1hr
Run: 2hr
S&C: 1hR 30
Bike: 5hr 40
total: 10hr 10min


Not a great week volume wise, other things got in the way and other things are more important.

9Crimes

Mon 29th: Swim - 1hr - 2.7km

wu - 6*25 off 40sec flat out, 5*100 off 1:50, 2*50 off 50sec
100 easy
5*200 off 3:45!!!!
8*100 off 1:50
50 easy

I was moved up a lane for this and drafted off the other guy for the night. Delighted to have held 3:45 for 1k. couldn't hold the pace for the last 2 or 3 100's but I didn't care, this was a successful swim.

Tue: Run - 2hr 5min

wu - 40mins, 5k jog and strides etc
main set 5*(5min at marathon pace (5:00per km), 3min at 10k pace (4:30), 2min at 5k pace (4:00))
warmdown - 35min - 3k run and stretching

Wed: Cycle - 2hrs
mainly easy with 5*2min efforts

dropped s&c in favour of a bike session as I didn't need to be sore after a tough s&c class on sat for athy.

Thur:
Cycle - 45min easy
O.W. - 40Min
Cycle 40min fast

Went for a dip in Seapoint and pushed a little on the bike home.

Fri: Rest

Sat: Athy Double Olympic - 5hr 13 min

Sun: Bike - 1hr 30min

Very easy recovery ride, had a few pints last night (my last before Austria) so it was even slower than it needed to be!

Swim: 1hr 40min
Run: 2hr 5min
Cycle: 4hr 55min
Race: 5hr 13min
Total: 13hr 53min

Main event this week was the race Saturday in Athy (report already posted). I was happy with Mondays swim session, hopefully the improvement sticks and it's not a one off.

9Crimes

Mon 5th: bike - 1hr
Felt worse today than I did yesterday, 1hr easy to flush out the legs.

Tue: run - 90mins
5k jog and activation to wu

35* (30sec flat out, 30 sec easy)

3k wd & stretching

Wed: s&c - 90mins

Thur: rest

My back is in bits, I don't know from what, had to alternate between standing and sitting in work for the day.

Fri: rest

Back still quite sore

Sat: brick cycle 180k 6hr 30min followed by run 6k 30min

Did the cycle down to Carlow into a Gail and home with it at our backs. Run was supposed to be 45min progressive but my calf got really sore after 30,ins and I had to stop.

Sun: had planned a long run but my calf is in serious trouble so i did an hour in the pool and sat on the turbo watching itu in Leeds

Swim - 1hr
400wu (7:43)
Drills 10mins
4*500 with 30 sec rest all 500's were under 9:55
Wd 5-10mins

Turbo - 2hr

10min warm up
13* (5min hard in big ring, 3min easy in small ring)
5min wd

Swim: 1hr
Run: 2hr
S&c: 1hr 30
Cycle: 9hr 30
Total: 14hr

My calf and back are very sore. Remarkably my back was fine in tt position on the bike but it's sore most of the time. I am more worried about my calf which has been affecting my running throughout the last few months.
I have not yet (and never have) cleared 30k in running and this is a serious problem.
I sit here typing this having just quit another run after 10min because of my calf. My stated goal was difficult to achieve to begin with, it's impossible now. I know I can get off the bike ok but after that all bets are off.

9Crimes

Mon 12th - nothing,went to physio with my calf and back.

Tue - cycle 40min
Just a steady spin out to 40ft

Swim - 40min - circa 2k, didn't have my watch with me, but focused on sighting, turning and keeping turnover high.

Cycle 40min
Steady spin home

Wed - 90min s&c class

Thur - run 10min
Tried out the calf. It didn't go well. Plus my back is still not right, it's not too bad in the morning but gets worse as the day goes on

Fri - nothing, physio for calf and back.

Sat - swim 60min, steady, this is about all I'm able for. I didn't measure anything, just swam steady for 20mins at a time working on steady pacing. My calf is a lot better, my back is not.

Sun - bike 2hr - 60k

10min wu
1hr 40min at race heart rate
10min wd

Back is still sore but surprisingly being in the tt position is actually ok.

Swim - open water at 40 foot.

Circa 1500m, again working on sighting and open water skills. I think I'm swimming a bit straighter.

Swim - 2hr 20
Bike - 2hr
Run - 10min
S&c - 90min
Total - 6hr

Not good, my body appears to have given up. I think the calf is ok but physio has advised not to run unless absolutely sure it's ok. As it turns out I can't run anyway because my back is f***ed.This is not how I saw the lead in going but I am going to have to just accept it and adjust my goals for the race.

MojoMaker

Have you been to a manual therapist and/or a chiro? The calf is very likely linked to the back issue, sending pressure down one side of the body and the calf responding by spasming up to protect itself from a pressure point. Some good old fashioned manipulation might work out this kink, reset everything, and the calf might realise it's not under pressure anymore and can relax.

Nothing to lose I reckon, who doesn't feel good after a bit of lovin' hands anyway

9Crimes

MojoMaker wrote: »

Have you been to a manual therapist and/or a chiro? The calf is very likely linked to the back issue, sending pressure down one side of the body and the calf responding by spasming up to protect itself from a pressure point. Some good old fashioned manipulation might work out this kink, reset everything, and the calf might realise it's not under pressure anymore and can relax.

Nothing to lose I reckon, who doesn't feel good after a bit of lovin' hands anyway

Calf is fine now, back is still bad, I have gone back to my physio from home who I rate highly, but no luck so far. I have done no training this week and even had to take a sick day from work because back was so bad.

I rate my chances of racing next week at about 50:50.

9Crimes

Mon 19th - nothing - physio worked on my back but has not got to the source of the pain

Tue - nothing, tried swimming but my right arm has zero power because of the back pain. Went to sauna instead

Wed - nothing - sauna trip again

Thur - nothing

Fri - nothing, back to physio and she got it! I had a twisted rib head ( the part of rib that connects to the spine). This caused everything in upper back to tighten. She did plenty of work on it and prescribed complete rest.

Sat - sore after physio, but today's the day I have to ship my bike and I haven't been able to test it since I got it serviced so I went out for a cheeky 1hr spin (with a heat patch on my back).
Everything is in working order (on the bike at least!) so I drop it off to wheelworx.

Sun - nothing - sauna trip

Bike - 1hr

A crap week but the relief in my back Friday when the physio found the sore spot was immense! I'm still not right but I am much better. I certainly think I will be starting next week now, so that's an improvement on this time last week.

zico10

Best of luck tomorrow. Hope everything holds together and if it doesn't, remember you still have 17 hours to finish.:)

MojoMaker

Unlucky 9Crimes, looks like the run killed it off - hope you're feeling ok regardless and will bounce back for the next one.

Remember it took zico 3 goes to make it stick

9Crimes

Monday 26th - swim 1hr

400wu
6*25 off 40, 5*100 off 2:00, 2*50 off 55
20*50 off 75 desc 1-4

Injury is a bit better so I am trying to get a feel for the water again while tapering at the same time. Had a lane to myself and the coach tailored this session for me, knowing I was racing in 6 days

Tuesday - swim 3*400
Just steady swimming trying to focus on technique

Wednesday - rest

Thursday - travel!!!

Friday - swim at race venue - circa 1k from start line over to mouth of canal where we will enter for the last 800m of the swim. Try to figure out the best lines for swimming, sighting etc. I had 4 club mates with me, 3 of whom had raced here before and were a great help.

Massage - just a bit of work to try and keep the back loose.

Cycle - 1hr ish, picked up the bike from ship my tri, and went out the first few km's of the course to make sure the bike is working etc.

Saturday - swim only about 500m and cycle about 5k to get the bike to transition.

Sunday - Race day!!

9Crimes

Ironman Austria 2017 Race Report

Background

I signed up for this a year ago the day after Ironman Austria 2016. At the time I was 2 years into triathlon and the interest in going long was starting to stir. Plenty of my clubmates were long distance racers and when a friend texted me and asked if I was interested, I thought 'why not, I have a full year to train, it will be great fun'. Skip to 6 weeks later crossing the finish line of Dublin 70.3 and I was cursing myself and my friend for getting me into this! I couldn't fathom racing twice the distance I had just raced, this was going to be tough.

I started training in earnest in January a month later than planned due to a stupid accident in work in November. Training went good for the first few months, the odd missed session due to other commitments and the odd niggle but nothing I couldn't handle.
As planned I raced Athy and while I wasn't happy with my swim, the rest of the race went well. It was the week after Athy that I first had a real problem. Having completed a long bike with my so-called friend who I had now decided was solely to blame for this hell I was living, I strained my calf on a run off the bike.
This was a setback and I couldn't run for 7-10 days. This in itself would have been manageable but during those days off running I started getting severe pains in my back (which even kept me out of work). It took several physio sessions and a lot of rest to get to the root of the problem - a twisted rib head in my spine.
Skip to the week before I race and I haven't trained consistently in 3-4 weeks - At least I won't be fatigued racing!
Even on the flight over I don't feel fully comfortable and I get a massage on the Friday to loosen out the back.
Buildup
All of a sudden it's Saturday and time to drop off the bike and gear bags. I take my time packing my run and cycle bags and take a photo of everything I am putting in, in case I start freaking out later tonight and can't remember if I have packed something or not. Less is more is my motto for transition and I follow it today only packing the bare essentials so I don't confuse myself during the race.
I meet a few clubmates in the hotel reception and we spin down to transition. The bike and helmet is checked, I have my sticker on the wrong place on my helmet (not centred enough!) so I get a replacement sticker issued. Still no word on whether the swim is wetsuit or not and that's what most of the chatter around is about.
I find my bike spot and it's a beauty, Thank you transition Gods! It's at the end of a row beside a big lamppost with a permanent sign on it. I take a photo anyway in case I want to look at it tonight and I do walkthrough, swim to bike and out, bike in to transition and run out. I will remember this bike spot until the day I die!