At least it not a cold winter morning ergo LSD...

MCOS · 10-12-2008 10:37PM

Club swim session

75m*7 warm up
25m*10 drills
200m*4 off RT
100m*4 off RT

About 2,00m total. Wrecked after it. I was working very hard by the time I got to the 100s. The kicking drills were a struggle.

MCOS · 12-12-2008 12:45PM

Cycling 60km average speed 31.1 km/h

Pretty tough spin in miserable wet and windy conditions. I need to find a more sheltered route than the dual carraigeway on days like today. One crosswind gust blew me right out of the hard shoulder. Just happy to get out though as this week has been pretty poor in terms of training. Ah well I have 2 more weeks before I kick start my PART 1 programme, time to relax and enjoy the silly season.

hunnymonster · 12-12-2008 12:56PM

cycling anywhere is nasty this time of year. There is a reason I'm a fair-weather triathlete. I'd nearly be inclined to stick to major roads in the cold and wet. At least the motorists will see you.

MCOS · 13-12-2008 07:44AM

Builds the character HM

7 miles easy this morning over a local hilly route with no watch. It was cool to run on country roads under a still clear sky and a full moon illuminating everything like a great big torch. I even saw a shooting star en route. The run itself was a slog at best. I felt tired and the legs never woke up. The roads were flooded in parts and even though I was wearing a high vis reflector jacket an ignorant speeding Transit driver thought it would be very amusing to swerve to intentionally splash me and beep me off the road :mad: It was cloudy by the time I brought the dog out for a walk so glad I got the run done nice and early.

Krusty_Clown · 13-12-2008 11:17AM

Sounds great, except for the transit van. Hope you used the opportunity of the shooting star to wish all kinds of nasty illnesses on the driver. A 7 mile run, a dog walk, and a post in your log, all before 7:45am on a Saturday morning?! You're driven!

donothoponpop · 13-12-2008 12:58PM

MCOS wrote: »

Builds the character HM

7 miles easy this morning over a local hilly route with no watch. It was cool to run on country roads under a still clear sky and a full moon illuminating everything like a great big torch. I even saw a shooting star en route. The run itself was a slog at best. I felt tired and the legs never woke up. The roads were flooded in parts and even though I was wearing a high vis reflector jacket an ignorant speeding Transit driver thought it would be very amusing to swerve to intentionally splash me and beep me off the road :mad: It was cloudy by the time I brought the dog out for a walk so glad I got the run done nice and early.

Sounds like a great run! You get extra karma for running so early, plus you get the jerk drivers' karma, which you can spend during your triathlon.
Hopefully there will be a road closure for your event that will discommode him.

MCOS · 14-12-2008 05:06PM

Thanks guys, it really is a weekend for a**hole drivers! Just out for a cycle and was a mile from home when a taxi driver passed me. He reversed into a driveway about 300 meters in front of me. I knew he saw me coming because a) he passed me 30 seconds earlier and b) he nudged out and stopped and then pulled right out in front of me. I mean it was broad daylight on a country road and I was wearing a bright yellow jacket. There was a car behind me too so it wasn't just disrespect for a cyclist it was just plain disrespect. I had to slam on the brakes and skidded until my front wheel touched his rear passenger door. I had to grab the car to stop from falling. The car behind me beeped. Yesterday I didn't let the Transit guy get to me but this time I let a roar of expletives .. he just fled the scene. M*ppet :mad: I'm staying indoors for the night before a hat trick of these incidences lands me in trouble!

Donothoponpop looking forward to the other side of that Karma
KC It was certainly an enjoyable run, the early mornings are great when you can get yourself out of bed

As for the workout. Cycling 60km average speed 32km/h

I started to fade in the last 10km, I pushed 5 of them but as I entered the last 5 km which is part of my hilly run route I wasn't getting any response from my legs. Have some sort of pain in my left Glut also which I really felt on the bike. Maybe I strained something moving furniture for 2.5 hours yesterday. My bike also has a problem with gears. It was skipping and clicking badly in mid range gears so I was stuck on a big gear for the whole of this spin. It took its toll at 55km and I had to opt for a really light gear and 15km/h up the last hills rather than the strong mashing I had been doing up to that point. It was a lovely day for a cycle but finished with a rage, a sore ass and problem with the steed...

Not a lot of training this week but each session had a purpose and thats how I'm approaching training for the new year. Diet discipline is on hold for 2 weeks... too much chocolate around!

pgibbo · 15-12-2008 10:30AM

MCOS wrote: »

Diet discipline is on hold for 2 weeks... too much chocolate around!

Love it!! I think we are all in the same boat for the next couple of weeks. Looking forward to a selection box for breakfast on Christmas morning. :cool: Going to hold strong until then and let rip......

MCOS · 15-12-2008 12:05PM

pgibbo wrote: »

Love it!! I think we are all in the same boat for the next couple of weeks. Looking forward to a selection box for breakfast on Christmas morning. :cool: Going to hold strong until then and let rip......

LOL... a selection box for breakfast is a great idea!

Put away about 20 Ferrero Roche, a frys chocolate cream (sucker for these), cracked open a large tin of roses and had half a chocolate log in a bowl of custard last night... pure gluttony. That coupled with a rest day today and I am predicting the result of this pattern will be a +10kg wobbly version of myself in a couple of weeks! Programme starts December 29th and will be accompanied with Kitchen related NY resolutions!!

Not doing the cross training this evening as I pulled my left butt cheek this weekend and it hurts and I really have to get some college work done after work. Didn't swim this morning because I was too lazy to get out of bed.

MCOS · 16-12-2008 08:57AM

2,000m swim at Arena 50m steady state. Felt good in parts, concentration not fully switched on though, Kept ending up under the rope when I pushed off the wall!

MCOS · 17-12-2008 10:38PM

Club swim tonight

200m warm up
25m*12 drills

1,000m Time Trial

Wasn't expecting the TT but just got on with it. It went well and I'll get my official time soon. Should be interesting as I've focused on swimming since the DM.

MCOS · 18-12-2008 10:29AM

Down to the Track this morning for some speedwork

3.2k warm up easy

400m*8 with 90sec rest
79"
76"
77"
76"
79"
79"
79"
79"

If I had to do one more rep I was going to get sick. Worked pretty hard. Took a little more rest than last time as it was before 7am and I had no breakfast.

3.2k slow cool down

Happy with this session

MCOS · 18-12-2008 09:57PM

Based on further advice, I revisited the first part of the programme. The aim of this part is to run a few early 10ks and clear my first goal of a sub 40 minute 10k and to get a base ready for the May Triathlons.

MCOS · 20-12-2008 01:31PM

Just confirmed my time for the 1k swim TT on wednesday night and I smashed my personal best again 17'50"

I was delighted last time to get 19'02" but to go a minute better and break 18' is beyond what I thought I could achieve. I knew I swam well because I actually overtook someone in my lane this time but I'm surprised at that result. Must be something about a race type situation that gets me going!

Today
Cycling 63km average speed 30.3km/h
Run 3 miles easy afterwards

The cycle was pretty tough as it was quite windy out. The first 30k passed by quickly but the homeward journey into the wind felt like an eternal climb and hills into the wind isn't fun!

The run was straight after, just threw the bike in and changed shoes. It was slow, legs were wobbly and stride was non existent but these are things I will improve.

showry · 20-12-2008 08:57PM

You're getting good speeds on the bike,
I'd be on spins with our racing lads and would rarely average that,

I generally try and go against the wind on the way out, (and hope it doesn't change before I turn)

MCOS · 21-12-2008 05:23PM

Thanks showry, I was thinking that and my uncle was saying the same from experience. That was the approach by the group today.

Cycling with a big group before the race. 41km average speed 30.5km/h tough spin as it was very windy but easier than doing it by yourself as you rotate and get a break from the headwind. Out into the wind and back with it. There were advanced lads in this and they put the hammer down about 10k to go breaking up the group. I was happy enough to stick with them. I was advised to drop to the small ring and spin fast for the last few km to loosen the legs for the run. There was about 10 minutes before the start of the road race so enough time to have a stretch and a drink.

Limerick AC charity Turkey Run 7k road race.
The legs were a bit heavy but I found a rhythm and worked hard. I didn't have a watch but I was passing a couple of people toward the end so I kept a steady pace. I finished in about 25 minutes according to a friend so that would have been a couple of minutes better than I expected. Again it was something about a race situation that got me going. People giving it loads but also enjoying themselves. Looking forward to my first 10k now

MCOS · 22-12-2008 11:18PM

Down to the gym for some upper body work as legs were tired from the weekend

10 minutes ergo @ 1'48.8"/500 @24/25 spm

Resistance
Chin ups 10,8,6,4
Dips full body weight 10,8,6,4
16kg db Shoulder press 10,8,6,4
Seated row 65kg 10,8,6,4

Core
Did my usual 5 exercises plus 2 new ones. Rolling plank on the balance ball and hip raises. Both were tough and I can feel it in my lower abs already.

Short workout with the cardio at the end.

MCOS · 24-12-2008 02:01PM

Bored at work and pool closed so took a long lunchbreak to get on the bike

Cycling 46km average speed 34.4km/h lovely conditions

Worked hard on the hills and over the crest of them to keep some momentum although the last 3km home is always a challenge dodging potholes! Spin took 1'20' total and I went through 40km in 1'09'. Felt like a decent workout. Left Glut back to annoy me again so pushing with the left leg hurt a bit.

Happy Christmas to all of the dedicated loggers here

MCOS · 28-12-2008 06:42PM

Time to get back into the groove, Triathlon programme starts tomorrow...

Today cycling 100km average speed 31km/h total time 3'13'

My longest spin so far and it was the hardest thing I have done since October 27th. The temperature really dropped in the last hour and cycling into an icy breeze cuts right through you. The last 10k in the pitch dark was tough and slow but overall I am happy to get a long bike session in. I think I'll seek out a group session where possible for these. It took a 30 min hot shower to regain feeling in my fingers, knees and lower back.

Schedule is all over the place this week and the pool is only open a few inaccessible hours for me so I'm going to have to rejig week 1 a bit.

MCOS · 29-12-2008 12:50PM

7 miles on the local hilly route. 49'32" pace 7'07"/mile.

The legs were heavy and stiff from the long bike yesterday. I seemed to be doing ok though as the first 4 miles all went by sub 7. Miles 5 and 6 though were more like 8'+ miles before finding a stride again in the last mile. It was an inconsistent run but hardly surprising as my total mileage for December is a measly 40 miles

I did focus on the pool in November and the bike this month though and they are going well. Triathlon training is tricky. If you focus on one or two disciplines the other one gets neglected. Thats sort of how my running feels right now. The sub 40 min 10k goal suddenly looks tougher than I thought!

MCOS · 30-12-2008 01:12PM

am session 1

Cycling 50km average speed 31.1km/h. Started out early in the dark so took it handy for the first few miles over country roads. The legs didn't have much juice to push into any breeze. I got a puncture at 40k and after repairing I found it hard to get going again. Happy to get out midweek though.

am session 2

Swim at the Arena 50m. Joined in with the club session half way through the warm up
50m*6
200*5 off RT
100*4 off RT
50m*2 sprints

I had to leave before the last few sprints. The repeat times were about 10sec quicker than I've done before so I had to work hard to keep up! I was wrecked by the time we got to sprints. I'm glad I jumped into the club session though as I had a good swim. 1,800m total.

MCOS · 31-12-2008 11:50AM

7 miles easy. Glad I chose a run instead of cycling as it was pitch dark and windy. The run took about an hour but felt longer. I need to do some stretching and core later. Actually I need to stretch a lot more regularly than present.

MCOS · 01-01-2009 08:10PM

Country Club Charity 5 mile Road Race

It was a beautiful day for running today and so the race was initially just a cure for a hangover. However, I surprised myself. It was cold and I was happy to get going. Although the stomach was dodgy the legs felt fine. It was a lovely course but certainly not flat. There was an energy sapper in the first half. A gradual enough incline but it went on for about 2k. I had no watch so no real idea of pace (I was using a timer on my phone to record the run time). Some of the declines were short and steep and jarred the knees a bit. I nearly got sick at mile 4 but don't know whether it was the hangover or if I was pushing too hard, perhaps a mix of both. I was passed by 2 guys in the last mile and my motivation to keep pushing waned. When a third guy passed I decided to chase him. The last mile was tough and uphill. I caught him and edged ahead but I was hanging on the last hill .25 of a mile from the finish and he passed me again. I finished and immediately shook his hand to thank him for pushing me on the last mile!

Time 32'21" a personal best by nearly 2 minutes! I would have been delighted to crack 34'. The pace was close to my target 10k pace so sub 40 is within my sights this coming spring! Nice run to start the new year with

pgibbo · 01-01-2009 08:22PM

Congrats MCOS. Savage improvement. Long may the improvments keep coming. Happy New Year.

Was at the Galway Rowing Club Centenary New Years dinner dance last night. Some quality athletes there. Neville Maxwell was guest speaker and made a great job of it. 21 pots - unreal!!!! :cool:

Woddle · 01-01-2009 08:28PM

Great running and a super way to kick start your intentions for the year. Sub 40, No problem

MCOS · 02-01-2009 09:14AM

pgibbo wrote: »

Neville Maxwell was guest speaker and made a great job of it. 21 pots - unreal!!!! :cool:

Not to mention the world champ medals and the 4th place at the Olympics with Sam et al. Probably Galway's best sportsman

This morning's session was a swim at the Arena. 2,000m steady state. Goggles just would not stay clear which was annoying. I don't think I was swimming in straight lines either. Worked on bilateral breathing since I was moving so slow anyway!

showry · 02-01-2009 05:54PM

That's super running MCOS

tunney · 02-01-2009 07:05PM

Some pretty damn fast cycles there!

MCOS · 04-01-2009 01:49PM

Cycling 82km, 50 of it with a group. Average speed 30.5km/h. Beautiful day for anything outdoors. Steady for the first half over hilly terrain and then got stuck in on the way home.

Run 3 miles easy. Quick change of shoes and out for a run. It was tough going as the legs were pretty heavy. Good session overall.

MCOS · 05-01-2009 08:58AM

Swim at the Arena this morning

500m of drills
100m*12 focus length
50m*6 kicks

2,000m total. The kicks were hard work on the hips, other than that a good session and much better than doing it on my own.

At least it not a cold winter morning ergo LSD...

Comments