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Child Item

Will I keep this updated?

MD1983

why start this blog? motivation to keep going and a means of tracking what training i am doing week to week.

2/12/13 - Monday
45 minute swim, focus on technique pointers from coached sessions and just to be able to swim without following a timed schedule and the pressure of a group. allows technique focus

1 hour turbo
10 minutes warm up, 1 minutes at 450-500 watts then 4 minutes easy and repeat this work until 1 hour is up. later repeats felt hard.

40 minute run with wife after turbo, start easy and pick it up and then finish easy. distance circa 8k

Drink recovery shake and pretend to do core strenght

3/12/13 - Tuesday
Turbo -
10 min warm up,
10 minutes of 1 minute at PE of 7.5 then at 1 minutes at PE of 6.
3 mins easy
8 minutes at PE of 7/8/9 so 320 watts, 350 watts, 370 watts
4 mins easy
8 minutes at PE of 7/8/9 so 320 watts, 350 watts, 370 watts
4 mins easy
8 minutes at PE of 7/8/9 so 320 watts, 350 watts, 370 watts
and cool down

legs heavy after yesterdays turbo so no run today. Tomorrow is a big day with main swim set and also interval running so today is supposed to be a moderate day so i want to be fresh.

Drink recovery shake and do core strenght

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Comments

rodneyr1981

Congrats great news.
You will soon think that 4hrs uninterrupted sleep is a great nights sleep :-)

hf4z6sqo7vjngi

Is it your first? Congrats on the new arrival.

MD1983

Ruben Huge Jacket wrote: »

Is it your first? Congrats on the new arrival.

yep no. 1!

RJM85

Congrats! Enjoy! Get as many of those sleepy hugs as you can because in no time at all they won't sit still ever again!

zico10

Congratulations. I don't know anything about babies, but on training; as you say yourself, where there's a will, there's a way.
Easy for me to talk I know, but the previous poster typifies what can be done with the right attitude.

pgibbo

Congrats. Fantastic news. Enjoy every minute of it. You're right, where there's a will there's a way. Pool time will probably be the trickiest as treadmill & turbo really help for the other 2.

Best of luck this weekend.

griffin100

This is actually the easy stage re. getting time to train. Wait until he needs to be taken to GAA, soccer, swimming, basketball, etc. Multiply that again if you have more than one!!!;)

This is a great time, enjoy it, it passes way too fast (from an emotional Dad whose oldest has just left national school and whose youngest is about to start).

hf4z6sqo7vjngi

Hey MD, did you receive a race brief document with details for tomorrows race in Kilkenny? If so could you email on a copy to ascentsportscoaching@gmail.com.
Thanks.

MD1983

Monday

re-start training properly this week hopefully!

Busy day with work so only a turbo

10 mins w/up
5*30 secs fast 30 easy
15* 3 mins hard 1 easy
c/down

hf4z6sqo7vjngi

Good podium at the weekend, after all my clambering around looking for an entry i never made it down in the end:rolleyes:

MD1983

Ruben Huge Jacket wrote: »

Good podium at the weekend, after all my clambering around looking for an entry i never made it down in the end:rolleyes:

yeh i had a look for your bike and didnt see it. the podium is a result of a poor field in fairness and the leader going off course on the run and DNFing

i was that sluggish on sunday i decided to forget it and move on! slower than last year but i suppose to be expected after the inactivity of the last few weeks. onwards and back to better fitness hopefully. the only positive is that the swim has improved a bit in the last few weeks, certainly felt better than athy.

MD1983

Tuesday
run
15 mins w/up
40 mins hill repeats at a hard effort, going down easy
c/down

swim
500m w/up
3*400m solid bouy
3*400m solid paddles and bouy

was supposed to 8 rather than 6 repeats but i was tired and very hungry at this stage. i did work harder for the solid efforts than i usually would as i think my solid effort may have been to easy previously in training on the swim.

sleep is very poor these days. e.g. last night i slept from 10.30-12.30 and then up until 4am, then asleep until 5.30am and up then for the day as Junior was not for settling. i also find that being awake longer means my body is utilising more calories and i am very hungry during the night when awake but you cant eat when the child is wriggling about and giving out. i think this is pretty disastrous for my training at the moment.

MD1983

Tuesday.

200m steady
2x100m steady 10sec rest
2x50m, 15m fast 25m easy, 10sec rest
10x25m fast with band bouy 15sec rest
4x400m solid bouy 20sec rest
4x400m solid paddles bouy 20sec rest
200m easy

Run:
15min warm up building pace.
40min hill reps, build into the first ones and then up and down hard for 40min.
10min easy

Wednesday:

Bike:
20min steady
3x20min TT efforts the best effort with 10min easy between.
10min easy

Thur - Sun
rest of the week young lad ended up in hospital and not much done

Monday:

young lad back at home and like a new much improved baby. decided to train a bit less this week than normal to keep an eye on him and relieve some stress at home

Swim:
3x800m solid (1 swim, 1 pull bouy, 3 paddles bouy)
100m easy

Turbo:
10min warm up
5x30sec fast 30sec easy, warmin up.
5x8mins, as 4mins big gear 4mins race cadence. 2min easy
5min easy.

Tuesday.

Run:

45min hill reps, build into the first ones and then up and down hard for 45min.

travel to galway for some work

Wednesday:

swim - away with work - hotel pool just up and down for 30 mins in a small pool

TURBO
15min steady
2x30min (1st on solid but comfortable 2nd one best you can)
5min easy

Thursday:

Run: Treadmill
10 min steady
1min at 8% 4min 0% 2min at 6% 4min at 0% 3min at 4% 4min at 0% Repeat 3x from 1min.
5min steady

Swim:
200, easy
2x100m steady 10sec rest
2x50m (15m fast 35m easy) 10sec rest
16x25m fast swim, no pull bouy or band
200m paddles and bouy fast and hard
200m easy bouy only
16x25m fast swim, no pull bouy or band
200m paddles bouy fast and hard
200m easy bouy only

pgibbo

How's the little lad doing now? They tend to bounce back very quickly, thankfully.

If you're ever in Galway with work and fancy a run or swim let me know. I work on the East side of the city.

joey100

Did you bring your bike and turbo away with you to Galway??

MD1983

flying along thankfully and sleeping more peacefully now

i am in galway from time to time with work, next time i am down and with time to train ill drop you a PM so!

MD1983

joey100 wrote: »

Did you bring your bike and turbo away with you to Galway??

nope sorry i wasnt clear - did that when i got home that night ;-)

joey100

I was thinking that was dedication alright!

MD1983

This is likely the final log update for 2016. long story short, the young lad does not sleep at night, some nights no sleep would be had. while i stayed training the more or less the same amount as previously the body just has nothing to give and my performance has suffered big time. the end result is that i have knocked triathlon racing on the head for 2016 and hope to start back in 2017 should things allow for it. i will stay training to some degree over the next few months but on a more casual basis.

MD1983

structured training has re-started for 2017

Tue
Turbo
10 mins w/up
5*20 secs hard 40 easy
30*1 min hard big gear cadence less than 60 and 1 min easy
10 mins c/down

early season focus is on strength, no swimming till February as I am busy with other stuff. training will increase as year progresses

MD1983

Wednesday
run
15 min w/up
2*15 secs hard 15 easy
2*30 secs hard 30 easy
2*45 secs hard 45 easy
2*1 min hard 1 min easy
2*1 min 30 secs hard 1 min 30 sec easy
2*1 min secs hard 1 min easy
2*45 secs hard 45 easy
2*30 secs hard 30 easy
2*15 secs hard 15 easy
15 mins c/down

MD1983

Thursday
Turbo
20 min steady
20 min solid
20 min hard
10 mins c/down

Friday
Hill repeats - run
15 mins w/up
30 mins up and down a hill, about 1 min 30 on the way up
15 mins c/down

Saturday
Turbo
30 mins steady
10*3 mins hard 2 mins easy
30 mins steady
10 mins c/down

Sunday
1 min 45 mins hilly run

Thoughts on the week: not as fit as i thought i might be, not huge amount of training done but happy to be back on the horse. this coming week will be adding on a bit to last week, not ready for more than one session per day just yet.

RJM85

I take it babby figured out that sleeping lark a bit?

MD1983

RJM85 wrote: »

I take it babby figured out that sleeping lark a bit?

his record sleep is 5 hours and he is nearly 7 months old, long road with him but its a big improvement on where he was at

MD1983

Monday
Turbo
10 mins w/up
5*20 secs hard 40 secs easy
30*1 min hard big gear cadence less than 60 and 1 min easy
4 mins easy
10 mins TT effort race cadence
c/down

almost died in the 10 min effort

RJM85

MD1983 wrote: »

his record sleep is 5 hours and he is nearly 7 months old, long road with him but its a big improvement on where he was at

Sleeping got a whole lot better with my two around the age yours is at now. After that it's just bad teething nights and sickness. Hopefully you're over the worst of it.

MD1983

Tuesday
run
15 mins w/up
fill repeats, run up for 20 secs and back, up for 40 secs and back and up for 1 minute and back, repeat these for 40 mins
10 mins c/down

Wednesday
Turbo
15 mins w/up
6*8 mins hard with 4 mins big gear low cadence 4 mins race cadence 2 mins easy
15 mins steady run

MD1983

Thursday
run
15 min w/up
6*20 secs build
4*3 mins solid 1 easy
2*6 mins solid 1 easy
4*3 mins solid 1 easy
c/down

miserable evening for running so happy that i stuck at it and finished the session

MD1983

Friday
turbo
20 mins steady
20 mins solid
10 mins hard race cadence 2 mins rest
10 mins hard race cadence 2 mins rest
10 mins hard big gear
c/down

felt session didnt go so well and felt tired although i have no exact way of knowing as no power meter anymore, happy to get it done

MD1983

Saturday
1 hr 45 hilly run

Sunday
Turbo - cant recall the exact set now

Monday
Day off - was feeling tired since Thursday and this was much needed

Tuesday
Turbo 1
15 mins w/up
6*20 secs fast 40 easy
30* 1 mins hard 1 easy big gear
10 mins c/down

Turbo 2
15 mins w/up
6*8 mins hard 2 mins easy alternating big gear and race cadence
10 mins c/down

Double turbo day and the rest day monday made me feel good and strong