To the waters and the wild

You are very nice people around these parts- that memory was enshrined when first asked to write it here, and I'm very glad I did (and that I remember it so well today). Thanks for all the condolences.

Back to training.

Mon 15min yoga, 60min hill run; 30min fastlane

After a hectic few days I started back onto Annagh hill. Nothing special about the pace, but special everything else... a beautiful day with fantastic clear views. The running and climbing seemed easier than expected, and after meandering about the flanks for a while, some ascending took me along the summit ridge. There's an alter up there, just some icons placed into the rock wall of a collapsed church of sorts. Standing there with the original sun god beaming right above... it was the right place to be at that time.
The rest of the run was a good scramble over rock walls and gorse trails, through the muddy forest and back to the car.

Fastlane:
10min EZ
10*1:21 at 1:21pace, 9s rest
5min EZ
First swim in a while and for what ever reason, an elongated body and kick were evident throughout.

Tue 15min yoga, 60min run, 750m OW swim

5min dynamic stretches
10min easy run
8*(2min @ 80-100% PE, easy 4 mins jogging)

I liked this session, the faster sections were run with decent form and happy enough with the pace.

Afterwards into the choppy waters of Courtown for some easy splashing. Tried a few stroke variants, and again tried to kick more. The new suit felt better tonight, I had pulled it up high at the shoulders, and it seems better than the zeroD for freedom throughout (thats saying something).

Sat Schull Sprint 34th/283 (7thAG/40)

The alarm went off early and I began the 4-hour drive to Schull, which was largely traffic free at that time of the morning. I got there early enough to scout the first few k of the bike course, a tough climb out of the town, and a few fast descents after that. Reg, some yoga, set up trans and chat with a few around me...all was good and I was confident of having a decent race.

Swim
Even though it was hot, I put on the suit early, mainly because this would be its first proper outing and I wanted to spend time inching it up. As it happened I only just had it adjusted properly before our wave were called in (last of 3 waves). The water was beautiful, instantly cooling on the hot day. There wasn't much flow evident, and no chop, so this would be a straight triangle between the bouys with little advantage for placing. I took off solid rather than hard, but was towards the front of my wave. There was the usual frantic hacking of feet and I let the guy pass, only for him to drop off after 200m or so. No hassle, I swam inside a bit and jumped on other feet. Round the first bouy, and I was confident of where I was position wise. I could move across between feet, was happy with the effort I was expending; all was good with this swim. The only issue was congestion from earlier waves, but no real problem (its not too hard to go around breast-or-back strokers!). Round the next bouy, happy with where I am among the green hats (my wave), and I basically kept my pace and position until the end. This was a good swim, I exited high up in my wave and it was a steady effort.

T1
No issues, the HUUB suit comes off easier than the ZeroD.

Bike 32kph av speed, 259W av
My aim was to keep the bike at 260W average, so in that respect it was a successful spin. There's a tough climb right out of town, then a rolling up/down/flat course to the turn, and repeat in reverse. There was a lot of congestion but no real issues, room to pass if needed at all times with a shout. The main thing I noticed about my bike was the difference between Lough Cutra race- here I was passing loads. Of course they were from earlier waves so standards were different, but still I knew this was a solid effort. I performed better of the flat sections, and lost a few spots on climbs/descents. Having spent a winter on the turbo I can't complain about that.

T2
A long sore stoney run down with the bike, got the shoes on quick, and out without issue

Run
The A goal was a sub-20 run. I did the first km in 4:05, considering there's a sharp climb I was happy enough. Passing people all the time, some I recognised as having passed me on the bike, but most were early wave (fodder;) ). The 2nd km was faster but I was aware of a large increase in effort- I was overheating and really starting to feel the pace (thoughts of dropping out, puking, etc). I endevoured to hit the turnaround and see how I felt... of course by half way you know you can manage 2.5k return. The run course is rolling and I was feeling the hills (and the heat). I got slower over the last couple of km home, tried to keep good form but it was a huge effort. I wasn't passing so many now! With a km to go I tried to reel in a lad ahead. Another chap appeared on my shoulder, and I was now in a sprint finish with him... with 500m to go! I heard him mutter "f***it" and he dropped off, before instantly redoubling his efforts and blasting past. Sorry to say I had no responce and he nabbed the spot.

Overall
This was probably my most complete race to date, it a loaded field. Of course, all I can focus on is the sprint finish, but lets put that aside for a minute! 98% of the race was controlled and executed as planned. I finished 7th in my AG in 1:16:57. Had I found 1:55 somewhere I would have finished 2nd in my AG, which gives an idea of how close I am. As we continue with races over the next few months I'm confident I can find the time to start getting AG podiums in NS races.

Mon 15min yoga, 6k easy run; 4,500m pool swim

I felt fatigued all day, Saturday's race having caught up on me. My planned 60min trail run was truncated to 6k out on the country roads of Arklow and back. Slow, high HR, dead legs, laboured breathing... I was glad when it was done.

Then into the pool for a straight swim. The whiteboard said 4.5k in 90mins, and a slow steady swim suited me tonight. I planned to keep the pace manageable, and in fact it was a steady 1:51/100m right the way through the swim. While I'm happy with that consistency, the slow pace itself leaves a nagging thought regarding lack of recent pool time and Masters sessions skipped. The larger thought though is that my body is fatigued, so lets go with that. A major positive from the swim was I tumbled for the first 2k, happy about that.

Fri 15min yoga, 25min jog

I drove the long trip to Westport, it took over 4 hours and I was tired after. Some yoga in the hotel room and then an easy jog around to scout some of the route. It's a fantastic place, Westport, years since I'd been here but I hope to get back again soon.
Watched the Spain/Portugal match before bed back in the room. The first soccer game I've watched in a few years, think I picked a good one!

Sat Westport Sprint 27th place (5thAG)

Tides dictated a very early start so after setting up the bike in the rain I sheltered under the hull of a nearby boat. There was no respite from the sharp wind so another easy jog to warm up. There was a bit of chop in the sea, nothing major, no whitecaps, but still the course was shortened by about 100m. A pity as the stronger swimmers were once again sacrificed on the alter of... ah everyone knows my opinion on this one, I'm a broken record at this stage, lets just say its not something I agree with, but its only my opinion.

Swim
Start for the first bouy and its a scramble. Arms, legs, fists; everywhere. That's fine, part of the game. I let a girl go and instantly regret not working to stay on her legs. Now I'm swimming into fresh water with several arms clawing my feet. Round the bouy and into the direction of the chop. This is good fun, but I'm not putting in any huge effort, just "keepin' her between the ditches". Round the next bouy and head for home... at this stage Mike Tyson swims one side of me, Muhommad Ali the other, and they start to scrap with each other. Conner McGregor climbs onto my feet and drags me under. Thumps, kicks, elbows, from all directions. No hassle, I'm a big boy so give as good as i get to the end. Exit ready for action.

T1
Think I was a little slow putting helmet/number on. 10s saved here or there will add up, so i need to look at this and practice more.

Bike
We had a fierce headwind right the way to Croagh Patrick, and a nice tail coming back. I had the wheel cover on the back and got a few wobbles, but nothing too bad. Kept an eye on the power (aiming for a 270W+ average) and happy with how things were going. I was being passed by a few, but picking off a few spots myself. Heading back was fun as the speed increased. I was happy with the bike but looking at the numbers I only hit 32.4kph average and 259W av- too much coasting coming back perhaps? Something to look at in future.

T2
Again, could have been a little quicker. I chanced wearing those Asics with the BOA closure and they went on quick enough and performed during the run.

Run
Straight away I was running well- people ahead and targets to reel in. The route was a path/trail run around the grounds of Westport House- a spectacular setting and something the Castle Series for charge a hefty premium for. My first km was 4mins, happy with how I felt and started to chase down a couple of lads ahead. I must have taken my eye of the ball as the pace dropped here. Up the effort and charge down a few more- I was hurting but it was manageable. Back around the house with 1.5km to go, I upped the effort for the remainder and caught a few more, finished spent but happy.

Overall
Happy with the race but there is more to come. The swim could have been faster but not by much at that steady stroke, and there's a trade-off in effort/gain so I'm content with how it went. I should have been doing a 34kph average on the bike out-and-back. The run perhaps I could have held the effort in the middle and might have got my sub 20min run. Trans need to be practiced as there's 20s here. Overall though this was a good race all things considered.

Tue 10min yoga, 1:50 turbo

10min steady to build
5*(30s hard 1:30 EZ)
6*(10min 250W, 5min EZ)

A very early start for work this morning and a busy day fighting against the licence to print money that solicitors are had me tired starting this turbo. By the time I was on the 3rd rep I was considering excuses to bail, but managed to self-deceive my way through reps 4, 5, and 6.

Valentia Sprint on this weekend, another long journey in store but its an epic place for a race.

NewCorkLad wrote: »

Valentia was my first ever Triathlon last year, great race in an unreal setting.

Last year was amazing, such a perfect sunny day yet fresh enough for racing. One of the best days of my life, and the forecast for this Saturday is similar!

Wed Bray Aquathlon series 1 (19th place)

This was very much a last minute decision... I had business up in Dublin today so packed the wetsuit and eldest child into the car, he figured he'd give it a shot. I knew he'd beat me in the water but was quietly confident I'd catch him on the run. Just as well I was quiet... got up and regged easy, its always a pleasure to enter these Wicklow Tri aquathlons, they are so laid back and remind me of the vibe at IMRA races. Some yoga and warmup and we set up trans and suited up. The swim was North-South in direction, and there would be a strong current pushing us along (chorus of "Horaay" when the marshall briefed this). Down to the start and into the cold fresh water.

I had a decent start and was with the lead bunch to the first bouy. My son crossed this beside me, and we jumped in with the pack. Unfortuneately the feet I was on almost immediately slowed, I pushed past him but was 5m off the pack... tried to up the effort and get back but they were gone. I'm only mentioning this to remind myself I need to work harder to stay with a pack in a goal race. The rest of the swim was average enough, just holding my place to the end really. Got out and tried to unzip... zipper stuck all the way to trans, where I danced around tugging at the damn thing. A lad helped and it was soon off, into the shoes, but a slow enough trans really.

Onto the run and I was motoring, a nice pace for the first km and doing ok up the hill. Junior was further ahead than I'd have liked, but I was sure I'd catch him on the second lap. My effort wasn't full on, this was more a training pace than a full-on race, but make no mistake my goal was to catch him . At the turnaround cone for lap 2 he looked to be tiring, maybe 30s ahead or so. Kept the effort solid along the flat, then solid again up the hill. He had 15s at the hill turnaround, I went hard enough down chasing, but when it came to the last flat section he still had 15s... dammit the King is dead... my effort here was hard and solid (rather than eyeballs out), but there was no catching him and he crossed the line with 10s to spare.

I really enjoyed this race and the buzz before/after. Glad I did it and it was a great way to blow off work steam. Junior was thrilled with himself- 5th fastest out of the water, slow on the trans, but a good run too. Of course he's delighted to have beat his old man, but as I reminded him there are 3 races in this series

Thurs 10min Fastlane; Pre-Sprint Session

Easy Fastlane in the morning helped stretch the body.

Later in the afternoon I did this pre-sprint session as:
15min yoga
10min Fastlane just wearing trisuit (5mins easy, 5min build)
trans onto
12k bike with some Sprint pace sections
trans onto
2k run (5min cruise, 5min build to race pace)

On the bike I noticeably lose ground on the downhills in races to those around me- think I am coasting too much. Today I tried to keep a higher cadence going on any downs and it seemed to make a difference in keeping power up.

Although my legs were somewhat tight from last night, my running is getting better and feeling smoother. An easy first km, upped the pace a bit for the second with a few strides. Long journey to Kerry tomorrow and my favourite race of the season on Sat.

Sun 3hour spin

2 hours easy
30 min Oly race pace
30 min easy

It’s another glorious day in the Kingdom, the dawn chorus woke me and I began an early bike... underdressed at first, I had to return for a jacket. Seeing the sun peek up from the Kerry mountains was an experience I’ll remember for a long time.
A lap of the island for starters, following yesterday’s race route except this time savoring the views of the Skelligs and the Blaskets. Then through Portmagee (had a lovely monkfish there last night in the Moorings) and begin the tough climb up an over to Finians bay. I had to dismount and walk a section here, and going down the other side was dodgy too, gripping the brakes and walking down a few of the steepest corners.
From here a more gradual climb along a good road that opened up to more scenic views- really this is the best place in the world when it’s sunny. Back on the road towards Cahirciveen and my 2 hours easy were up, time for the meat of the session.
This was a matter of ignoring any tiredness from yesterday, stay on the bars and keep the power over 260W. It was tough enough, I was hurting after 10 mins but kept the pressure going. Just like yesterday I spun with a higher cadence and this kept the power up on the flats and downhills. I was pleased when the 30 mins were up and I could finish the session at an easy effort. A quick detour to climb up Geokaun and look at the cliffs, brilliant way to start the day.

Valentia is a great place Neady, especially so when we have Mediterranian weather!

Mon 15min yoga
The body was tied and I skipped the prescribed S&C for a lazy day.

Tue 1.7k OW
The Yankee cousins are visiting, showed them Ballymoney strand in the glorious weather and managed to get in some swimming.

Wed Prescribed 1:30 turbo
10 mins warm up easy build
5 *(30' on, 30 off)
4 sets of {
4 * {
1 min @ 60-70 RPM ... 10-15% below FTP
1 min @ 90-100 RPM .. 10-15% over FTP
}
4 mins easy
}
15 mins steady at 260 WATTS
easy for remainder

I wasn't feeling great today, didn't have much energy. Don't know if its the heat or whatever... anyway I did most of this Thurs morning, found it tough enough and stopped before the 15min @260W. Hope it'll help acclimatize as I'll suffer if next weeks Oly is run in hot conditions.

Thurs 15min yoga, 12k run
I felt hot starting this, and although it was late in the evening the temperature was still very high and it felt uncomfortable running. Did the first 30mins easy pace, then ran 20mins build but this felt much tougher than usual. I stopped a couple of times to catch my breath. The last ten minutes included a couple of sub 4:10 km's but again it was stop/start. Jogged home and was beat after.

Fri 10min yoga, 1:30 turbo
10min EZ
5*(1:30EZ, 30s hard)
60s EZ
3*(12min 260W, 5min EZ)
20*(20s 110+RPM, 20s EZ)
Balance EZ

This was hard, I felt hot throughout. The first 12min 260W was doable, the next felt pretty hard, and I almost bailed during the third. The 20*20s wasn't too bad though, but I was very happy when it was finished and I could jump straight into the cold water of the pool.
Legs felt tired and somewhat tight- probably still got Valentia downhill in them.

Sun 15min yoga, 2:10 turbo, 20min run

Turbo
10 mins easy spin
5 * (30' hard, 1.30 easy)
5 * {2 min 'building to steady' @ PE 6, 1 min super easy}

Main set: 6 sets of
{4 * {1 min @ 60-70 RPM ... 10-15% below FTP
1 min @ 90-100 RPM .. 10-15% over FTP}
4 mins easy }

10 mins steady at 260 WATTS
easy for remainder

I wasn't quite hitting the target Wattage I aimed for this morning, legs and body felt beat. Still, thats a part of the workout, and I was glad to get it finished.

Run: 20mins broken into blocks of 5mins and descend 1-4
(last 5 mins is at intended race pace for harbourman)

Straight onto the run and it was a real effort to coax movement from my legs. The first km was slow but I maintained decent form which allowed the pace to gradually ramp up, and by the end I was running well.

I have surf lifesaving training later this evening so should get in a couple of km swimming, looking forward to that.