The Abyss Gazes Also

Kurt_Godel.

The past half year has been unproductive, if profitable. Time that might have been enjoyed in the sea, or the hills, or on the turbo; was instead spent in the office dealing with a growing business. Long days, weekends in the office, relentless with few breaks... by September I was overstressed and developing health issues. There's a work/life balance that people talk about, but balance is always something I've shied away from, preferring to upset the apple cart if it gets too even. However the health issues were so severe (difficulty breathing) that I need to start training again, as much for the mental aspect as the physical. So lets once again try and understand what harmony means...

October I managed to train most days, although swimming has gone to pot, and I'm heavier than I've been in years so running is laboured. But the breathing is getting better, and breathing is life, so I can't complain.

Mon 25th Oct 2019:
1,800m swim (1k straight in 18:28; 3*{2*50 hard off 60s, 100EZ off 2:00}; 200 EZ
First time in the pool in ages, swim fitness has plummeted and is about 10s/100m slower than normal. That's ok, it will come back with consistency- normal is a function of consistency.
Struggling to keep the 50's under 45s, onwards and upwards from here.

45min S&C

Tue:
20min EZ Fastlane

60min Turbo
10min EZ
5*30s hard, 30s EZ
Main set: 4*(8min 300W+, 2min EZ)
5min cooldown
Felt strong for this

7.9k easy run 5:40pace
Easy run in the nighttime rain, chatting pace throughout. Ended down by Courtown harbour watching some spectacular crashing waves.

Kurt_Godel.

Wed:
20mins Fastlane
felt pretty good actually, working off a decent stroke.

15min yoga prerun
8.2k run in 42:35 (15min EZ, balance built to PE8)
Grabbed the very last of the evenings light in the mucky forest, had to curtail slightly as it was just too dark.

Thurs:
10min yoga preturbo
45min turbo:
5min EZ
5*(30s on, 30s off)
60s EZ
4*(4min steady 260W+, 2min EZ)
10min EZ

I was asked on Strava what my FTP is (I guess my wattage probably looks very high on Strava for the set). Think my FTP is 270- but I work off however the turbo is calibrated from whenever i first got it. That probably has me "moving" faster and at a higher wattage than if done under road conditions... not really sure if that makes any huge difference since I've a fair idea what turbo wattage is compared to perceived effort. And the prescribed sets are based on PE so everything should be good based on a personal yardstick.

Kurt_Godel.

Fri 30min Fastlane; 45mins S&C
Felt good in the water, catching it well.
S&C: 8 sets of (20 goblet squats, 20 bulgarian split squats, 20 press ups)

Sat 1:30 turbo
10min EZ
5*(1:30 EZ, 30s on)
3*(12min 270W+, 5min EZ)
20*(20s 110RPM+, 20s EZ)
Balance EZ

Sun 1:26 hill run
Railway-Garryhoe-Mangans Wood-Tinahely hilly loop
It was a real slog heading up Garryhoe hill, and sloppy across the trails. New shoe (Speedcross Vario2) performed well but I lost one in mud on the hour mark.

Thoughts are turning to next years races- I'm going to keep things short, so Sprint and Oly will be the staple We bought a campervan so will travel to overnight races as much as possible. I've always been envious of those who park their vans overnight at race carparks, seems like a great way to enjoy the whole race experience.
Looking at the NC Aquathon as a big target- its early in the year in Lough Cutra, a venue I really like. Also considering the ITU Aquathon Champs which is in Amsterdam in September. The young lad will be at this too, he's getting better all the time and although it's also his Leaving Cert year I expect further progress next summer and the ITU Aquathon will be a big goal.

ray o

Kurt_Godel. wrote: »

We bought a campervan

Pictures please!

Kurt_Godel.

Mon 40min swim; 35min easy run

1,050 straight (1:49 pace)
3*(5*50 off 60s, 100m EZ)

This was slightly faster than last week, although I'm still slow and slowing during the sets of 50's. Par for the course and it should pick up as I rack up the training.
Entries have opened for the Masters LC gala in Limerick next March- I've entered the 1,500 so far and will need to target this aggressively in the months leading up.

Later an easy recovery pace torchlit run in the forest.

ray o wrote: »

Pictures please!

Its a Chausson 514- small, but its got a huge boot for bikes, wetsuits, gear etc. Or deck chairs and fishing rods for a few years down the line!

griffin100

Thanks for the heads up on the Limerick Masters. Entered the 1,500m myself.

Kurt_Godel.

Tue 20min Fastlane; 45min S&C; 1:16min turbo; 30min easy run

Turbo:
10min ez->build
5*(30s @ 400W, 1:30 EZ)
3*(15min build 200->300W, 5min EZ)

Felt good for this turbo, but I crammed too much into the day. The S&C were missed on Monday and I should know by now you don't catch up with missed sessions. The run later was very easy but overall too much in the day, and that will effect tomorrow.

Wed 57min progression run
Plan: 20min EZ, 20min build, 20min steady

The legs were bunched, it was going up the first hill that did me in. Think I may still have Sunday's hills in them (and a heavier-than-usual training load since). Sure enough, I was tired for this after trying to make up for missed sessions. Something to bear in mind at this early stage in the training cycle.

Kurt_Godel.

Thurs 20min Fastlane; 40min turbo; 30 min easy run
Turbo:
10min warmup
5*(30s 500W+, 1:30 EZ)
5*(60s 400W+, 2:00 EZ)
5min cooldown

My swimming form was all over the place in the morning. This turbo was better, pushing hard where prescribed.

Fri 20min easy Fastlane; 30min treadmill progressive run
Treadmill:
10min @ 10km/h
5min @ 12km/h
10min @ 14km/h
5min @ 12km/h

Swim form was a little better, and a decent use of the treadmill later.

Sat 14k progression run; 20mins Fastlane
Progression Run:
30min EZ
30min dial it up
10min fast
5min warmdown

Beautiful sunrise over the sea around Courtown. I had chatting company which was welcome for the first 30mins before I took off myself and gradually increased the effort. Happy enough with this run and its always fantastic to run from the dark through to daybreak.

Sun 120min turbo; 30min easy run
Turbo:
10min warmup
5*(30s 400W+, 1:30 EZ)
6*(10min hold 280W, 5min EZ)
10min cooldown

Found this one tough- mentally as well as physically. It was tempting to bail after the fourth rep, but I toughened the whole thing out and I suppose thats good practice. This was the hardest turbo I've done in a while, certainly the hardest mentally.
Later a very easy recovery run to round off a successful week.

Kurt_Godel.

Day|Session|Comment
Mon 9th Dec|20min Fastlane; 45min S&C; 30min Run|Nothing special, just a day of easy/steady stuff
Tue|45min turbo; 30min jog|Main:4*(4min 260W+, 2min EZ)
Wed|12k long intervals|Breathing was bad, the only limiter on this run around Roundwood lakes
Thurs|20min Fastlane; 65min turbo; 30min jog|Main: 4*(8min hold 270W+, 2min EZ)
Fri|20min Fastlane; 30min easy jog|
Sat|19k hilly run|Long run over hills to pick up car in Gorey. New shoes (Asics GlideRide) seem very good on the flat, not so good on the uphills.
Sun|5k jog|


Overall it was another consistent week, run volume is helping to shift the weight, bike is going well, and the swimming will begin in earnest after Xmas. For the moment consistency is king.

Kurt_Godel.

Day|Session|Comment
Mon 16th Dec|30min Run|
Tue|60min turbo; 30min jog|Main: 4*(8min hold 280W+, 2min EZ)
Wed|20min Fastlane; 30min jog|Lousy run, felt laboured in the wet and muck.
Thurs|30min jog|
Fri|30min easy jog|Hungover
Sat|11k hilly run|Decent Annagh trails
Sun|7k run; 20min Fastlane|


Not a great week, busy with work stress and Xmas crap. At least I managed to get out and do something every day, although Fridays run was done at dawn, before I sobered up from the night before. I've a great big NY resolution staring me down, if I want to take competition seriously next year.

But that's for another post;)

Kurt_Godel.

Day|Session|Comment
Mon 23rd Dec|20min Fastlane; 45min easy Run|
Tue|33min jog|
Wed|30min jog|
Thurs|8k run|
Fri|1:15 hill run| Sloppy Annagh trails
Sat|30min easy run|
Sun|30min easy run|


I missed quite a few sessions (too many sessions of the other type!) but am pleased enough to have done something each day, given the week that was in it. Overall I had a good time catching up with family and friends, and something would have been amiss if I neglected that instead of neglecting training.

Having said that, I'm looking forward to the fresh start a new year can bring. I've had a solid couple of base months, weight has fallen (albeit from ridiculous levels), and ready to start the serious training.

Kurt_Godel.

Day|Session|Comment
Mon 30th Dec|20min Fastlane; 40min turbo; 30min easy Run|turbo 4*(4 mins 7-8 PE, 2min EZ)
Tue|30min steady run|4.44/km av, fastest in a while
Wed|rest|
Thurs|rest|
Fri|20min Fastlane|
Sat|60min hill run|
Sun|2:10 easy turbo|


I dragged myself out for the last couple of Dec runs to complete the 31day streak- NYE was with a pounding headache as I drained the house of any booze the evening before... it still ended up the fastest run of the month though which tells you something about my catholic guilt complex! Then another couple days partying in Cavan before getting back into things.

I like the fresh start a New Year can bring, and will grasp it this year. My running and biking are in a solid place starting off the years training, although my swimming has been neglected. I think in previous years swimming took up too big a focus- I tried to be swim fit for galas and was burnt out come the try season- so Masters swimming only starts back for me this evening. Swim fitness will come back quickly enough, and I'm looking forward to swimming and progressing with the gang again. Think I'll have dropped down a lane or two though!

pgibbo

Happy New Year. Good to see you back logging.

P.

Kurt_Godel.

Mon 6.15k run; 60 min Masters
Run: 10min EZ, 10min steady, 10min build
Paces are getting faster and form is feeling more comfortable, happy enough with how the running is progressing although there is still a lot of weight to drop before I feel comfortable during runs.

Swim:
400 WU
Main *4
{4*100 off 1:40
2*(25k, 25dr, 25sw)
2*50 hard}
6*25 hypoxic
This was first time back in the pool for a while, and the first time with a gang in ages. Loved it. The first couple of sets went well, then I started to cramp and tire and sat out the odd 50. But happy with this as a start of swim set training.

Tue: 64min turbo; 30min easy run
Turbo: Main: 5*(5min build to 260W, 3min EZ)

Wed: 25min Fastlane; 1:30 run
Fastlane: 10min steady, then 10*100 descending pace.

Run: Hill repeats
10min EZ
20*(40s uphill PE6-8, jog back down)
15min build
5min steady
10min 4:40/4:20pace
2min EZ
Toughest session I've done in a while, I was ready to bail after 3 of the hill repeats but thankfully stuck it out. The half hour that followed wasn't especially welcome either

pgibbo wrote: »

Happy New Year. Good to see you back logging.

P.

And the very same to you! Hopefully catch up at a couple of races over the summer- should be a good race season for you now that you're a fully fledged fish!

BTH

And the very same to you! Hopefully catch up at a couple of races over the summer- should be a good race season for you now that you're a fully fledged fish!

Whoa, when did Paul become a fish?? I'll have no hope catching him this year

Kurt_Godel.

BTH wrote: »

Whoa, when did Paul become a fish?? I'll have no hope catching him this year

Have you seen his swim paces progression on Strava? It's pretty impressive! Reckon he will spank quite a few this year


Day|Session|Comment
Mon 6th Jan|6.15k run; 60 min Masters|great to be back swimming with the gang
Tue|64min turbo; 30min easy run|5*(5min build to 260W, 3min EZ)
Wed|25min Fastlane; 1:30 run|Hill repeats, very tough session
Thurs|30min Fastlane; 3.5k easy run|Kept this run very slow recovery mode
Fri|20min Fastlane; 45min S&C| Mainly backstroke
Sat|60min trail run|
Sun|2:10 easy turbo|


Overall it was a pretty decent week, re-introducing the pleasures of the Masters group and the pain of hill intervals. There was a fair amount of yoga as well throughout the week to help keep the body injury free. Running form is starting to feel better- intervals will do that to ya.
My treadmill died (think the humidity of the pool room is too much for it) which is no huge loss to me but impacts the rest of the family. Need to get a new circuit board to get it working again. The Fastlane pool continues to impress, and its really useful to grab a quick 20mins without any hassle. I've entered a couple of backstroke events for the National Champs gala in March, so have been working on that stroke a bit. Its not going to be a major target beyond getting back into focussed swim training, but its always a highlight of the sporting year. My main goal will be to swim the 1,500m under 25mins, and after that I have the 400fr, 200IM, 200bk, 50free. Should be good fun.

BTH

Kurt_Godel. wrote: »

Have you seen his swim paces progression on Strava? It's pretty impressive! Reckon he will spank quite a few

Nope, I dont be doing the auld strava thing. Dont want everyone knowing how slow I've gotten.

Kurt_Godel. wrote: »

Run: Hill repeats
10min EZ
20*(40s uphill PE6-8, jog back down)
15min build
5min steady
10min 4:40/4:20pace
2min EZ

Are you doing this as:
15min build
Then
5min steady
Then
10min at prescribed pace??

I've always read it as 15min build being 5 steady then 10 at target.

Would explain why it's a 90min session.

Kurt_Godel.

BTH wrote: »

Are you doing this as:
15min build
Then
5min steady
Then
10min at prescribed pace??

I've always read it as 15min build being 5 steady then 10 at target.

Would explain why it's a 90min session.

Yeah, after the hill repeats a further 15+5+10, instead of 15 as (5+10). I did wonder if it was just a 15min block but there were no brackets (and the guy prescribing the sets really {really} loves his brackets)!

Kurt_Godel.

Mon 2,500m swim
400WU
4*100 (dr, K, pb, sw)
4*100pb alt ripple, sw
100, 200, 300, 200, 100 all off 1:45 pace
300 swim down

Early swim while Junior was training. I'm starting to feel the water better. Had intended doing a Masters session later in the day but our electricity was off with the storm so I lit a load of candles and stayed in.

Tue 1:30 turbo; 30min run
10min warmup
5*(30s 400W+, 30s EZ)
4*{
4*(1min 370W+, 1min EZ)
4min EZ
}
15min 270W+
10min cooldown
Felt good for this, it was a decent session with much needed EZ breaks. The 15min at the end felt like an honest way to finish off.

Run: 10mins EZ, 10min steady, 10mins PE8
Two weeks into a dry January and its already showing benefits. This was the first time in a while where I felt in control of effort as the pace gets faster than 4:40/km or so. Who knew drinking 4 litres of wine a week hinders progress?

Wed 60min run with hill repeats
10min EZ
10*(40s uphill PE6-8, jog back down)
15min build
5 min steady
10min 4:40-4:20 pace
2mins warmdown
Less repeats than last week but they still hurt just as much. I had decent form running up, and kept the effort pretty high. Glad it was only 10 though!
The 30mins afterwards went well, again I seemed to be in control of pace as required.

Kurt_Godel.

Thurs 40min turbo; 60min Masters

Turbo:
10min WU
5*(30s 470W+, 1:30 EZ)
5*(1min 400W+, 2min EZ)
5min CD

A real sting in these efforts, time just drags out as the seconds tick down.

Masters:
200WU
7*100 off 1:45
4*75 (alt k, pb)
6*100 off 1:40
4*75 (alt k, pb)
3*100 off 1:35
2*100 off 1:30
100 swim down

Felt good in the water, some foot cramps but otherwise swimming well. Drifted a second or two over on the last few 100's. Breathing felt controlled. Things are heading in the right direction in the water. Having only used the Fastlane for months, I find I'm more at ease, more in control, in the pool now.
I'm pretty lucky having this gang to swim with, good bunch to chat with, and everyone is down for business across our three lanes. The air quality in the facility seems to have improved too.

Kurt_Godel.

Fri 45min S&C; 4k easy jog; 20min Fastlane

Sat 22k hilly run
LSR around the frozen routes of Annagh Hill. It was very cold and icy out there, I had to slow down as a lot of the trails were a mixture of ice and stones, or frozen JCB tracks. Beautiful morning to be out and about. Kept things handy and then picked it up a little for the last half hour.

Now that the race Calendar is out, I've started to choose some targets for this summer. So far its looking like:

May
Carlow Sprint
Aquathlon NC (Lough Cutra)
Up the Creek Sprint (Clare)

June
HOBC Sprint NC

July
HOTW Oly NC
Pikeman Oly (Wexford)

August
Loughrea Sprint
Moby Dick Sprint (Cork)

They are all NS races, I want to have a decent showing in my new AG for this year. Also will hopefully do some of the Bray Aquathlons, and a real wild card is my deferred entry to Hardman in August... probably not though. Unfortunately I'm in France during two of my favourite races, Valentia Sprint and Harbourman, but you can't win 'em all.

Edit: forgot to mention the main goal for the season, ITU AG WC Aquathlon in Amsterdam this September!

Kurt_Godel.

Day|Session|Comment
Mon 13th Jan|2,500m swim; 6.24k run|technique swim, progressive run (pace getting faster)
Tue|90min turbo|solid effort with higher than usual W
Wed|1:10 run; 20min Fastlane;|Hill repeats, very tough session but felt stronger than last week
Thurs|40min turbo; 60min Masters|turbo was short and sharp; felt strong for the swim
Fri|20min Fastlane; 45min S&C; 20min easy run|
Sat|140min trail run| long hill run around frozen Annagh, before picking up the pace on the road home
Sun|2:00 easy turbo| good recovery pace


Another decent week, getting stronger in all three disciplines.

Kurt_Godel.

Day|Session|Comment
Mon 20th Jan|30min progressive run; 60min Masters|happy with the faster pace at the end of the run.
Tue|90min turbo; 5k easy run|Main: 3*(12min 270W+, 5min EZ)
Wed|2,000m swim; 70min turbo|swim was 100's, didn't feel great. Turbo 4*(8min 270W, 2min EZ)
Thurs|20min Fastlane; 45min S&C; 12k bike spin|testing the new bike
Fri|70min progressive run; 30min Fastlane| Didn't quite hit the fastest paces in the run. Fastlane was straight progressive swim
Sat|60k bike|40k steady on the bars, remainder easy home over hills
Sun|96min run| 75min easy, 10min hard, 10min easy


Keeping with the consistent theme, getting the hours in with minimum fuss. Training Peaks gives me over 13hrs, including all the S&C, which is close to my highest ever.

Swim volume has improved, but needs to quickly improve to 10K+ a week. Courtown swim club are starting a new Masters group on Wednesday nights, so that should help. I'll still go to one night of Asgard Masters as well.

Running is solid, I'm starting to approach decent paces. That will continue to improve as the weight comes off.

The big news with the Bike is a new purchase arrived this week, a P3X which I got on sale. Its slightly heavier than I might have imagined (although its only got Alu wheels at the moment), but is very solid to cycle, responds very well, and is super comfortable. I'll need to get a proper bike fit, but so far I'm very impressed.

Kurt_Godel.

Mon 20min Fastlane; 60min Masters

400WU
8*25 IMO
4*(25fly max, 25 EZ, 10s)
4*(25bk max, 25 EZ, 10s)
4*(25br max, 25 EZ, 10s)
4*(25free max, 25 EZ, 10s)
200 EZ
3 sets of {
200free as (50max, 15s, 50max, 10s, 50max, 5s, 50max)
200EZ
}
250m hypoxic 3,2,1,0,0,0,0,1,2,3

On Mondays we only have two lanes and there is no hiding in the fast lane. I'm very much hanging on at the back but that's the sort of thing that helps beat you into shape.
This was a tough set, I alternated free for half of the IM sets, but otherwise managed everything else. The 50's max were dropping from 35s to 43s during each set- that's an indication of my current lack of power, but see above re: beating into shape.

Kurt_Godel.

Tue 1:10 turbo
10 mins easy
5*(30' hard, 30' easy)
easy 60'
4*(8 mins 270W+, 2 mins recovery)
Easy 15 mins recovery

Wed Run: 30min easy, 15min steady
Body felt good for this (haven't run in a few days). Probably not firing on all cylinders at faster speeds though- there's a cold in the house.

Thurs 1:03 turbo
5 mins easy
5*(50' easy, 10' 600W+)
4*(10 mins 280W+, 2 mins recovery)
Easy 5 mins recovery

Kurt_Godel.

Day|Session|Comment
Mon 20th Jan|20min Fastlane; 60min Masters|increased effort because of lane sharks: that's a massive positive
Tue|70min turbo|Main: 4*(8 mins 270W+, 2 mins recovery)
Wed|45min run|30min easy, 15min steady
Thurs|63min turbo|Main: 4 * 10 mins at 8 PE with 2 mins between recovery
Fri|30min Fastlane; 1:18 bike| Hilly bike ride, mostly on bars
Sat|12k run; 30min fastlane|early progression run; decent fast lane swim
Sun|90 min turbo|


A slight step back this week, 9hrs training. The P3X continues to impress on the roads; I'd say its a perfect longer distance bike for holding power on flatter courses. Still performs well enough on the hills, mind.

Booked a week in Lanza with the kids mid Feb, 50m pool and lots of bike options. Junior will keep me on my toes in the pool (read: on his toes if I can manage that!).

Overall: training is hunky dory (really miss Dory's contributions from these parts ), a decent block in Jan, just need to keep that going in Feb.

Kurt_Godel.

Tue 20min Fastlane; 90min turbo
Turbo
10min WU
5*(30s on, 30s off)
4 sets of {
4*(60s @ 330W >90RPM, 60s @ 210W <70RPM)
4min easy
}
15min 260W+
12min easy

This was a tough session which went well, happy with recent bike progress

Wed 45min run; 4,000m swim

Run:
The plan was 30min EZ, build 15mins; but I was all over the place. After an early start and meeting in Dublin, I drove to Roundwood for a lap of the lake. Started too fast, and after a couple of km developed a twinge in my calf. Strange, so I stopped and did yoga stretching for 15min in a field by the lake (this was the nicest aspect of the run). Tried starting again but just had no energy, so jogged back to the car. I hadn't eaten all day so maybe that was it (trying to limit carbs this week too so maybe that has something to do with it).

Swim:
There is a new Masters group in Courtown pool, first session was tonight. I got there a little early and did a straight 1,500pb at an easy enough pace.

After the group started- it was a little chaotic at first as we only had two lanes, and about 20-25 swimmers, with no-one sure which lane they should be in. Thankfully we got a third lane soon, which made it easier to sort by ability. Great to see so many there, and hopefully this new group will thrive from this point.
Warmup
10*50m off 50s
12*(25k, 25fist, 25swim, 15s)
4*(50 BE3, 50BE5, 50BE7; 20s)

griffin100

Are the Masters sessions in Carlow too far for you? Max 5-6 per lane (usuallly less). Most sessions are coached (apart from the odd one when the coach provides a session plan).

Kurt_Godel.

Yeah, Carlow would be a bit of a hike for me alright. I'm still doing the Masters in Arklow as well, but know a lot of the Courtown gang so happy to join in there too. Plus Wednesday nights work for me. I'd be at the front in Courtown, but firmly midpack in Arklow, and midpack is best for progress.

How often do ye swim in Carlow Masters? Are you still aiming for Limerick 1,500?

griffin100

Kurt_Godel. wrote: »

Yeah, Carlow would be a bit of a hike for me alright. I'm still doing the Masters in Arklow as well, but know a lot of the Courtown gang so happy to join in there too. Plus Wednesday nights work for me. I'd be at the front in Courtown, but firmly midpack in Arklow, and midpack is best for progress.

How often do ye swim in Carlow Masters? Are you still aiming for Limerick 1,500?

They have 4 sessions a week but I' not swimming with them, I just organise the pool bookings and coaches :rolleyes: Hoping to head to Limerick for the 1,500m but swimming has regressed over the last few months. I had hoped to get close to 25mins and was hitting 25.40ish last November, now I'n struggling to get close to 26mins.

Kurt_Godel.

griffin100 wrote: »

I just organise the pool bookings and coaches :rolleyes:

Swim clubs need people like you... bet you sit quietly with arms folded at committee meetings and still end up with a ton of work;)

Hopefully chat at Limerick, I'm likewise looking at sub 26 as an achievement.

Thurs 45min turbo; 60 min Masters
Turbo: main 4*(4mins 260W+, 2min EZ)
Felt lethargic for this- past few days I've avoided carbs to help weight loss but I think I might put 'em back in and look at portion size instead.

Swim:
15*200 paddles&pb off 3:30
3*200 pb off 3:30

Good workout tonight, although I'm not used to the paddles. Fingers were sore so ditched them after 3k, and it was amazing to feel the catch and pull without them.

Shoulders will be sore tomorrow though in places I never knew existed

Kurt_Godel.

Fri 60min treadmill; 45min S&C

Sat 90min treadmill

20min 8kph pace 0.5%
15min 11kph pace 1%
15min 13kph pace 1.5%
15min 13kph pace 2%
15min 11kph pace 1%
10min 8kph 0%

Done on the new treadmill (the old one borked), and to be honest this felt a good deal harder than the paces would suggest. I'll have to look into speed calibration.

Kurt_Godel.

Sun 9th 1:10 turbo
Main: 4*(8min 270W+, 2min EZ)

Mon Rest

Tue 1:30 turbo over/under

Wed Rest

Thurs Travel to Lanza; 1,900m swim
400paddles
400 free steady
400paddles
400 free steady

Fri 3,000m swim; 3:10 bike
400wu
12*50k off 90s
20*50 paddles off 70s
6*100 free off 2:00, desc 1-3
200swimdown

Bike:Took a wrong turn at Teguise and missed the planned northern loop, but no harm at all. Perfect roads, except for one 5k boneshakin’ “short cut”

Sat 3,100m swim; 1:20 run; 50min bike
400wu
8*50k on 90s
8*50 paddle on 60
9*200 on 4:00 (desc 1-3)
100 easy

Run: This felt tougher than the 5:40/km pace would suggest, on tired legs and under an energy sapping sun.

Bike:
15min easy
4*(4min uphill overgear, 2min coast down)
15min easy

Sun 3:40 bike; 15min OW swim
It’s a pretty distinct landscape, hard solidified lava battered by constant heat and wind. Even though it’s a very cycle friendly island I was still nervous on a few windy ascents and descents, wary of slipping down the steep gullies by the roadside. Thats more to do with my lack of bike handling skills; the drivers here are more than courteous and could teach Irish drivers a thing or two about safe passing.

Mon 3,100m swim
20 * 100 as 5 sets of 4, desc 1-4 - take extra 60 between sets ... off 1.45

Tue travel back

Wed Rest

Thurs 30min progressive treadmill

Fri 45min turbo
4 * 4 mins at 7-8 PE with 2 mins between recovery

Sat Rest

Sun 1:30 progressive run
20 mins conversational pace
40 mins at 6 out of 10
20 mins at 8 out of 10
10 mins super easy to finish

Catching up on the past couple of weeks. I went to Lanzarote for a few days, had the kids and mother in tow so its wasn't all about training- that said I was happy with what I got done for the few days. A couple of long spins, swimming in the 50m pool every day, eating and sleeping well. First time I've done that warm-weather trip and I'd certainly do it again (for slightly longer if possible). Came back feeling refreshed (if a little tired due to mild cold) and thankfully missed storm Dennis in Ireland, and also missed the current sandstorms in Lanza by a few days.

Kurt_Godel.

Day|Session|Comment
Mon 24th Feb|6.15k easyrun; 60 min Masters|kicks and drills
Tue|20min Fastlane; 63min turbo; 30min easy run|4*(10 mins 8PE, 2 mins recovery)
Wed|60min treadmill; 3.8k Masters|Hill repeats; 400TT 6:16, 200TT 3:18
Thurs|45min turbo|
Fri|30min easy run|
Sat|100min trail run| Very muddy Annagh Hill loop
Sun|1:50 turbo|main 6*(10min PE8, 5min EZ)


The biggest surprise of the week was the unexpected 400TT, I swam very controlled throughout and it was faster than I would have anticipated. I died during the 200TT that followed it though! Running and biking continue to be consistent- overall I'm happy enough being where I am at the start of March.

The first event if the year will be National Masters LC Champs in Limerick this weekend. This will be the least prepared I'll have been in all the years doing it- swimming hasn't been a focus and is only starting to come together now, so I won't expect any great performances. I've entered the 1,500, 400, 50 free, 200IM and 200back, and will be aiming to complete rather than compete. The main "goal" is sub 6:30 for the LC 400, and I will consider it an achievement to dip under 26mins for the 1,500. Heat sheets have just come out and I'm in the gutter lane for the long swim- don't expect I'll trouble the lad in lane 3 anyways

griffin100

I think one of us is sandbagging with his entry time (i.e. you) and one of us was wildly over optimistic on his entry time (i.e. me).

Your 400m TT puts you in a better place than me I think. Although I’m happy with my swimming at the minute my swim fitness is very poor so I’ll have a similar goal to you in the 1,500m.

Will be good to have a race within a race:)

Kurt_Godel.

Day|Session|Comment
Mon 2nd Mar|6k easy run; 60 min Masters|drills and fast 25's
Tue|20min Fastlane; 45min turbo; 30min easy run|4*(4 mins 8PE, 2 mins recovery)
Wed|70min treadmill progressive; 3.8k Masters|Masters warmup was 1,500 steady in 26min
Thurs|70 min turbo|4 * (8 mins 8 PE, 2 mins recovery)
Fri|Rest|
Sat|Rest|
Sun|Rest|


Well the National Masters LC Champs in Limerick never happened- kids brought a cold home and I had no energy by Friday. Going by Wed's 1,500 time, I would have dipped under 26min racing LC, but doubtful if I would have come close to Griff's time on the night, plaudits and kudos go to him

Day|Session|Comment
Mon 9th Mar|Rest|
Tue|45min turbo|4*(4 mins 8PE, 2 mins recovery)
Wed|Rest|
Thurs|Rest|
Fri|30min run| along the forest path
Sat|Rest|
Sun|60 min turbo|4*(10 mins 8PE, 2 mins recovery)


A poor week, coming back from a cold and then my career got in the way... my job is based around investments and this was the worst week ever. Thankfully the vast majority of my clients are invested primarily in lower-Risk categories, but the fallout from coronavirus will have long-term financial implications for everyone...

...which brings me to the main reason for starting logging again. I realise I'm extremely lucky to have a backyard training facility, to live in the countryside, and to have my health (fingers crossed). Social interaction will be curtailed for some time, and we are lucky in many respects to have (had!;)) a good Triathlon community on this forum. Hopefully everyone gets to keep up their training somewhat over the next month or two, and gets to stay positive mentally and physically.

Kurt_Godel.

Day|Session|Comment
Mon 16th Mar|20min Fastlane; 45min treadmill|
Tue|90min turbo|unders/overs
Wed|20min Fastlane; 60min treadmill progressive; 10min OW|first sea swim of the year
Thurs|10min OW|
Fri|45 min turbo|4 * (4 mins 8 PE, 2 mins recovery)
Sat|10min OW, 10k trail run|
Sun|40min easy turbo|


A very stressful work week as financial markets continued to crash and the virus continued to spread around the world.

On a much happier note I managed to get three dips in the sea which will help with acclimatising. The first on Wednesday, hands were so sore for the first couple of minutes but after that it was probably the best 10mins of the past month- so peaceful and calm out there, away from all the stress and news and bother. Thursdays swim felt mildly less cold, and Saturdays was in a very stormy sea, so rough that we couldn't actually get out beyond the breakers. Luckily there is a river just off the beach that was calm, if very cold.

RacoonQueen

Thinking of heading to the sea myself..assume you did skins?
I usually hit the water end of April but it's a few weeks since I swam now as I was avoiding the pool/gym long before it shut and had had flu, even then I hadn't been swimming much the last 6 months or so.

Kurt_Godel.

"I wish I swam less in the sea", said no-one ever- go for it!

This is 6 weeks earlier than I'd usually get in. Even with a generous coating of natural blubber, I'm too much of a wuss to try skins this time of year! Wetsuit and 3 swim caps, swam breastroke or Tarzan so the face didn't go under to often. Others swam with gloves and boots and said it was more comfortable.

Kurt_Godel.

Day|Session|Comment
Mon 23rd Mar|20min Fastlane; 45min treadmill|fartlek doing a hill program
Tue|60min turbo|4 * (10 mins 8 PE, 2 mins recovery)
Wed|20min Fastlane; 75min treadmill/drills|planks, Russian twists, squats, lifts, etc
Thurs|20min Fastlane; 60min hilly trails|
Fri|20min Fastlane|
Sat|20min Fastlane|
Sun|20min Fastlane; 40min easy turbo|


Focus on the positives... I "discovered" the trails around Askamore, local enough but new to me. It was a perfect place to run around, alas it will be a while before I see them again.

Looks like no OW swimming for a while, but I'm lucky to have the Fastlane. There's a lot worse places to hunker down a couple of weeks than this little corner of the world... stay sane everyone.

Kurt_Godel.

Mon 30min Fastlane, 90 mins run/circuits

This past month have felt surreal for everyone, like HG Wells Martians arriving. Trying to deal with it is difficult (and fully aware that others are impacted to more severe degree), and the certainty of starting each day with a short swim is helping very much. I had a hungover New Years day conversation with a couple of brothers-in-law; giving out about US politics, Brexit, the professionally homeless in Ireland, etc,... how we would love to go back to those simple arguments. Even at the time we all agreed we "never had it so good", and times like this tend to make you appreciate what you have. To that end I'm very appreciative of being able to swim while pools are shut and the sea is off limits (from where I live).

Rounded out a long work day with a mixture of of 60mins runs/circuits, followed by a decent progressive run on the treadmill.

Tue 30min Fastlane, 63 mins turbo

Another early swim, another hectic day at work, and another decent workout to let off a bit of steam. Main set was 4*10min at PE8+, putting a decent bit of effort into these, around a very crowded Strava New York.

Kurt_Godel.

Wed 20min Fastlane; 30min treadmill hills

A decent swim this morning, there is nothing better than a current of cool water massaging a bald pate for waking the day.

intermission was another very busy day, but we won't focus on that

Rounded off with a treadmill workout that I had to drag myself down for, but am now very glad I did.
10min EZ
6*(40s fast @ 10% elevation, 1min EZ)
10min progressive 13kph to 16kph

Kurt_Godel.

Thurs 30min Fastlane; 60min Turbo

Fastlane:
5min steady
5min kick
20min pb progressively faster

There's more turbulence in a Fastlane than a proper pool, and it's easy for the legs to drift out from centre and throw off your stroke. In a sense this is a bonus, as it forces you to use your kick more to keep a straight line, or use your core more for the same reason when using a pb.

Turbo:
5min EZ
5*(30s 400W+, 30s easy)
4*(8min PE7/8, 2min EZ)
5min EZ

Just a run-of-the-mill standard session, but a decent use of the hour and always good to sweat out the office day.

Kurt_Godel.

Day|Session|Comment
Mon 30th Mar|30min Fastlane; 90min treadmill/drills|planks, Russian twists, squats, lifts, etc
Tue|30min Fastlane; 60min turbo|4 * (10 mins 8 PE, 2 mins recovery)
Wed|20min Fastlane; 30min treadmill|hill session
Thurs|30min Fastlane; 60min turbo|4 * (8 mins 7/8 PE, 2 mins recovery)
Fri|20min Fastlane|
Sat|20min Fastlane|
Sun|20min Fastlane; 60min turbo|4 * (10 mins 8 PE, 2 mins recovery)


Solid enough week on the swim front (appreciate everyone is dying to swim so won't dwell on this:o), some decent turbo work, but I missed one run based session yesterday. I've a feeling we'll be ordered not to train outside soon, so I intend getting out for runs this week (heart of the countryside where I live, so wouldn't pass anyone anyways).
Keep on keeping on everyone, one week at a time.

griffin100

I am jealous of your ability to keep swimming, it’s the ability to keep doing the things we like that keep us sane!!

Like you I live in the arse end of nowhere, and managed to run 16km yesterday without seeing another person and only a couple of cars, whilst never being more than 2km from home. I’m trying to get out pretty much every day to clear the head.

I haven’t put the turbo tyre on the bike yet, but I fear that’s only a couple of days away. Can start double days then

Stay safe.

woody1

I've a feeling we'll be ordered not to train outside soon

really ? because people are still going out and training away for longer periods of time than the government envisioned, i think the wording was "brief exercise " so going out and doing 2 hours up and down the road might not be what they were aiming for, or just as a further measure ..

Kurt_Godel.

woody1 wrote: »

I've a feeling we'll be ordered not to train outside soon

really ? because people are still going out and training away for longer periods of time than the government envisioned, i think the wording was "brief exercise " so going out and doing 2 hours up and down the road might not be what they were aiming for, or just as a further measure ..

Hi woody, just a hunch based on what the UK health secretary said today, and also reports in Ireland saying groups of people (not necessarily those exercising) weren't practicing social distancing. I'm only speculating that the next "step" in viral spread management will reduce outside interaction further- nothing to back that up at all, its an uneducated opinion.

FWIW I'm lucky as I live in the countryside, I could choose any number of isolated routes where I'd meet no-one, imagine it's a lot harder for any city folk to follow social distancing. The current guidelines say 2km from home for exercise, they don't stipulate a time on that and best of luck to anyone who can get a decent workout done within those constraints. Its hugely important to maintain good physical and mental health in this stressful situation so for the moment its great we can train unhindered so long as we stay with the 2km guidelines. That was my larger point; I intend enjoying that freedom so long as we have it.

woody1

In the same situation . On a normal day I could run for an hour and meet no one. But people in urban and built up areas how do you regulate it. Treadmill and turbo so lucky to have them .

griffin100

The word ‘brief’ is not used in the government advice on the gov.ie website on exercise, only that you can’t exercise with people outside your household.

I think it’s urban runners who are suffering here, not sure how you can maintain distancing easily whilst running around a housing estate, so if I lived in Dublin I’d be keeping my training very brief.

Not sure we’ll see a complete ban on exercise outdoors, need to balance off the benefits of allowing people to get out of their house with the mental strains of living under what is essentially house arrest. But in saying that I haven’t been anywhere other than the supermarket for the last two weeks and even then was surprised at some of the poor distancing behaviour I seen, so if that is replicated more widely in cities I could see a tightening up for a week or two.

Kurt_Godel.

Mon 30min Fastlane; 60min circuits, 30min run

Swim:
5min steady
5min kick
20min pb progressive

Circuits:
3*{
1k run
1min plank
1min Russian twist
1 min scorpian
1 min deep squat to over head press
1 min overhead forward lunge
1 min bulgarian split squat
}

Run:
1k easy
2k 4:30pace
2k 4:15pace
1km easy
Decent run straight after, around a local loop just within my 2k perimeter. First time outside in a while, hopefully the start of a Spring.

Today came the expected news that TI have cancelled all races up to the 30th June. I entered a few more after that date, but time will tell... whatever about the packed churches at Easter, its not looking too good for the season.

Kurt_Godel.

Tue 30min Fastlane; 72min FTP test

Swim:
5min steady
5min kick
20min pb progressive

I think it's safe to say this "investment" has paid for itself over the past few weeks. You get in stressed, you get out with the stress washed away. I'd have been lost without it.

Turbo:
There was a FTP program on Zwift, so I used that.
20min EZ
3*(20s 280W, 20s 340W, 20s 400W)
5min EZ
5min 340W+
10min EZ
20min FTP (ERG is off for this)
10min EZ

I thought I was pushing during the prior 5min hard, but obviously not. Started the FTP aiming for 310-320W and crept up from there. The last 5 mins were pretty tough. I was happy to finish, but wasn't exhausted: make of that what you will.

Obviously the numbers wouldn't transfer to the road (or a different turbo sensor) but I presume they should be good enough to compare while using this turbo? Anyway, it's a marker of sorts, and it was a tough session.