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

MCOS · 03-07-2009 02:12PM

pgibbo wrote: »

Will see how I go later over 400. I have 400s on my swim set today. I have not swum 400s in a set before so will be interesting. I guess pacing is key. I forgot to set my alarm last nice so missed my swim this morning. MUPPET that I am! Will get one in later this evening hopefully.

Cool, let me know how you get on. 400s would be good intervals with Kenmare in mind. I'm hoping to extend the OW swim to 2k aerobic soon too. Right now we do 350*4 with lots of rest (ie chatting)

MCOS · 06-07-2009 10:11AM

Friday: Rest Day.
Saturday: Bike-Run Brick 120k/10k. Longest workout to date. Bike 120km in 3'40' average 32.6km/h. No real climbs so the idea was to get time on the saddle and pacing it so that the legs had a little juice for a run. 10k hilly run afterwards in 45'30. The legs kind of felt like they were on auto pilot. A banana, a nutrigrain elevenses, 6 fig rolls eaten on the bike and 1.5liters of water and 500ml of gatorade taken in too. Definitely need 2*750 ml bottles on the bike for 3+ hours.
Sunday: 10 miles hilly run at 7'15/mile pace. Didn't pick a pace and just ran as I felt. Decent run except for being chased 4 separate times by dogs and bitten once. Luckily he just bit my shoe but I had stern words with the owner.

Weekly totals all in kms
3 Swim: 1400(ow)/3000/2200
2 Bike: 77/120
4 Run: 8/10/10/16
Favourite session of the week was the long brick. Over the 4 hours mark
Least favourite session of the week was the track on tuesday... nearly got sick

Krusty_Clown · 06-07-2009 10:28AM

How do you carry that much food/drink with you? Did you stop off and pick up more supplies? Great pace in those runs. You should take a huge whack off your previous marathon time.

MCOS · 06-07-2009 10:50AM

Krusty_Clown wrote: »

How do you carry that much food/drink with you? Did you stop off and pick up more supplies? Great pace in those runs. You should take a huge whack off your previous marathon time.

I had a cycling top on and in the back pockets I had a mini pump, a tube, levers, a banana, my phone and a cereal bar. I had a light running jacket on over with the figrolls in the pocket. I gulped down the gatorade at home when I was throwing the bike in and changing shoes. Thanks I know I'll be in better shape for this DM but not sure yet what I could realistically improve by and aim for

kennyb3 · 06-07-2009 12:02PM

that was a serious session on saturday 120km/10km. your average bike speed is very impressive. even over 25km i cant seem to keep it over 29kmph. is it just leg strength and km's in the legs or have you any particular tips? (i.e what did you find made the biggest difference to your bike time?)

showry · 06-07-2009 12:32PM

MCOS wrote: »

Bike 120km in 3'40' average 32.6km/h.

Have you considered racing?
If you're doing that on your own in training I reckon you should be thinking about giving it a go instead of messing around with triathlons

Abhainn · 06-07-2009 01:25PM

MCOS wrote: »

.
Saturday: Bike-Run Brick 120k/10k. Bike 120km in 3'40' average 32.6km/h. No real climbs so the idea was to get time on the saddle and pacing it so that the legs had a little juice for a run. 10k hilly run afterwards in 45'30.

Great session in prep for a half IM . Will you cap it at 120k for Kenmare?

MCOS · 06-07-2009 01:52PM

kennyb3 wrote: »

that was a serious session on saturday 120km/10km. your average bike speed is very impressive. even over 25km i cant seem to keep it over 29kmph. is it just leg strength and km's in the legs or have you any particular tips? (i.e what did you find made the biggest difference to your bike time?)

Hi, if you go back a page I posted a few bits I've learned about cycling. (KC asked me the same question) THB I think I relied on leg strength and have thus been a bit lazy about putting time on the saddle... something I'm now focused on. Time on the saddle is the most frequent piece of advice I've had from the Pros/Elites I've spoken to

showry wrote: »

Have you considered racing?
If you're doing that on your own in training I reckon you should be thinking about giving it a go instead of messing around with triathlons

No, but I do love cycling and plan to do more of it. I'd love to experience a sportive and was mad to do the ROK so maybe I'll get free for the SK Tour. I think the WW has to be on the list for next year too

Abhainn wrote: »

Great session in prep for a half IM . Will you cap it at 120k for Kenmare?

Yeah probably around that. I read somewhere, maybe Joe Friel, that you need to able to go to about 130% of the distance on its own. Hills are my concern on the bike, I don't climb to well. I have a hill repeat session planned for this week that I'm dreading...

MCOS · 07-07-2009 08:47AM

OW swimming in the lake 1,400m nice and easy. Relaxed swim

pgibbo · 07-07-2009 10:21AM

MCOS wrote: »

Cool, let me know how you get on. 400s would be good intervals with Kenmare in mind. I'm hoping to extend the OW swim to 2k aerobic soon too. Right now we do 350*4 with lots of rest (ie chatting)

The 400s went well. Not quite the 7:15 with 45secs rest but got them all in or under the 8min mark so happy enough.

That's some pace on the 120k cycle followed by a super 10k. Man you are flying! My longests cycle has been 85k. Do you think for Kenmare I need to start going longer? Sorry, saw your 130% comment above. I now have a target!!

MCOS · 07-07-2009 11:12AM

Good Stuff pgibbo and best of luck at the weekend!

MCOS · 08-07-2009 09:57AM

2 miles on Grass to warm up, some stretching and a Pilates class. Missed track session as Life got in the way.

Poor start to the week training so far, need to get my ass in gear

MCOS · 09-07-2009 09:45AM

Last night: Hill running. 6 miles on the road to warm up at about 7'20 - 7'30 pace. A mate pulled up alongside me on a bike and kept me company for a few miles which flew by. With someone cycling beside you chatting the miles fly by, if only I could organise for long runs! Hill run was approx 6 miles on mountain trails and fire roads. Steep climbs included for about 300m of total Ascent. Descent part 1 was along a fireroad for about a mile with an absolutely spectacular view of Lough Derg, quick too sub 6 mins. Descent part 2 was down a short but very very steep single mountain bike forrest track. You kind of ping ponged off trees to stay upright! Descent part 3 was a mere 40 seconds through briars. Legs shredded. Jumped in the lake afterwards to cool down which was gorgeous. 12 miles total of extremely enjoyable running

This morning: The session I was dreading. Cycling 45km hilly practice. 1'47' total average speed 25.3 km/h. Spent about 75 mins of the session climbing. Total ascent approx 900m including 5 reps of a 3km hill with 150m climb. The gradient hits 10-11% for a little while on this hill and the clock was at about 9-11km/h, slog city! Legs a little tired after the hill running but the objective was to climb not push myself. Still, lots of heavy breathing and sweating. Felt like a heavy session for early morning, my spirit gave out to me

MrCreosote · 09-07-2009 02:58PM

MCOS wrote: »

. The gradient hits 10-11% for a little while on this hill and the clock was at about 9-11km/h, slog city!

Holy frack that's steep! This is where I'd get off and push...:pac:

MCOS · 09-07-2009 04:22PM

MrCreosote wrote: »

Holy frack that's steep! This is where I'd get off and push...:pac:

Tell me about it, sweat pouring out of you while cycling at a pace slower than your running lsr pace. The hill averages about 6% altogether so its not too bad its just that section of a couple of hundred meters of 10% that hurts. I have a compact chainring 50/34 and a sram (11-28 cassette. the heaviest one :rolleyes: ). The 34 ring was having issues so the full session was mashed out on the bigger cog... legs are knackered just walking around the office today! Climbing is something I really need to work on though

--amadeus-- · 09-07-2009 09:12PM

MCOS wrote: »

I have a compact chainring 50/34 and a sram (11-28 cassette. the heaviest one :rolleyes: ). The 34 ring was having issues so the full session was mashed out on the bigger cog

Coming next week the MCOS log in English

MrCreosote · 10-07-2009 07:59AM

--amadeus-- wrote: »

Coming next week the MCOS log in English

English is overrated! Much better to talk in the international language of bike...

MCOS · 10-07-2009 09:04AM

Ha ha witty man --amadeus--

Just for you..

kinou wa suieie sesshon desu.
100m high elbows
100m kicking
100m backstroke :eek:
100m pull bouy
100m stroke count (72 for 100m)
100m more backstroke :eek:
100m pull bouy
100m easy
500m in 9'15
500m in 8'58
sanban no 500m kabe kara ashige sugi ookiie sujichagai! Kurushikatta yo! It still hurts this morning!

Apologies to all Nihonjin for the state of my grammer etc...!

--amadeus-- · 10-07-2009 09:06AM

私は日本語を話したことを知らなかった

MCOS · 10-07-2009 09:28AM

--amadeus-- wrote: »

私は日本語を話したことを知らなかった

Translation --amadeus-- is saying that he never learned how to speak japanese... in perfect japanese

The jist of the last post was that on the 3rd 500m rep I got a cramps in the calf right from hurtsville when I kicked off the wall. Worst one I've had in ages, took about 3 mins to able to put my heel on the floor. Cramps are the bane of my life in the swimming pool!

--amadeus-- · 10-07-2009 09:33AM

Do you still cramp when you are running? Any idea what triggers it?

MCOS · 10-07-2009 10:27AM

--amadeus-- wrote: »

Do you still cramp when you are running? Any idea what triggers it?

Running cramps only come on 2-3 hours into a session if at all. (Which is why I worry about them in a marathon) Last one really was last few km of the Joey Hannon. For some reason I cramp a lot swimming. In kilkee I felt the twinge of cramp in the calf while swimming but it only came on hopping on the bike. I'm lost as to what causes it. I definitely wasn't dehydrated

ladytri · 10-07-2009 04:28PM

I'm no swim expert but it may be that you are kicking too much from the knee as opposed to from the hips so your calves are working harder than they should have to...or something like that

jlang · 10-07-2009 10:03PM

Do they have a running board on http://boards.jp/

rigal · 10-07-2009 10:30PM

MCOS wrote: »

The gradient hits 10-11% for a little while on this hill and the clock was at about 9-11km/h, slog city!

Hi MCOS - sounds like a tough session. This may be a stupid question but how do you tell what the gradient on a hill is?

MCOS · 11-07-2009 12:02PM

jlang wrote: »

Do they have a running board on http://boards.jp/

Nope

rigal wrote: »

Hi MCOS - sounds like a tough session. This may be a stupid question but how do you tell what the gradient on a hill is?

I use www.mapmyride.com and calculate as follows
(total distance travelled / total height gained)x100. So for example the hill I did recently was approx 155meters of a climb over 2.7km
(155/2700)*100 = 5.8%

You can also download the elevation info to excel and it breaks it down to finer raw data

Incidentally I found another hill to train on that is known as the 'step'! So now I have a hill to graduate to after I can get through a few reps of the Shalee hill

The Shalee Hill: approx 2.7km, climb 155m average gradient 5.8%, max gradient 10%
The 'Step' Hill: approx 2.7km, climb 290m average gradient 11%, max gradient 18% :eek: not looking forward to this one!

MCOS · 13-07-2009 08:28AM

Saturday: Nothing working

Sunday: 3.2k aerobic swim. I had intended a longer swim but I just got bored!

Couldn't drag myself out of bed this morning. Heavy work week last week plus lots of Life stuff going on. Poor week overall as I can only remember 2 purposeful quality sessions.

Weekly summary in kms
3 Swim: 1400(ow)/1800/3200
1 Bike: 45
2 Run: 3.2/19.2

Favourite session of the week was again the hill run by a mile

Least favourite session of the week, hmmm a choice here. While the early morning hill repeat cycle was not fun it has to be the thursday night swim. I was delighted with doing back stroke for a couple of lengths and then that cramp. My calf was sore for 2 days afterwards.

MCOS · 14-07-2009 08:21AM

Last night:
7 miles steady state at 7'00/mile pace. Calf feeling better, warm and raining out. Was feeling lethergic all day so this was the ticket to wake me back up.
OW swim afterwards 1500m. Lake was gorgeous and calm due to rain. First 750 at steady state then another one hard timed in 13 mins

This morning:
Bike 55km in 1'36 average 34.4km/h. Incorportated an all out 40k TT into this. 1'05'01" a personal best for me

Last 4 km home though is an uphill drag. A slow puncture coupled with the legs spent after the TT effort made this a slog into a slight headwind. Had to get off and jog the last 500m as it was quicker to do that than fix the puncture.

Bally8 · 14-07-2009 08:28AM

MCOS wrote: »

Lake was gorgeous and calm due to rain.

Hi MCOS sorry if you have said this before but what lake are you swimming in?

MCOS · 14-07-2009 08:44AM

Hi Bally8 we are swimming in Kilalloe on Mondays after work, from 2 mile gate.

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

Comments