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At least it not a cold winter morning ergo LSD...
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Last night: 56 km mostly easy spinning on the bike. 15kmTT included in 24'53" average 36.2 km/h an improvement again which is quite satisfying as the outward leg was into a strong blustery NW wind and driving rain
This Morning: 6 miles on the treadmill as it was lashing outside. 2m at 8'/mile pace and 4m at 7'13"/mile pace which is approx PMP. Still really don't know about this pace for Dublin. It feels fine but maybe too ambitious to hold for 26.2
The Week so far...
24-30 Aug|Swim |Bike |Run |Other
total distance|0km|93km |30.2miles |
session #1||37km Hills on mtb|8m PMP+6sec|
session #2||56km inc 15kmTT|11.2m Hill running|
session #3|||5m Recovery|
session #4|||6m inc 4@PMP|
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Saturday: 5k road race. Not exactly a specific 1/2IM prep and supposed to be a day off but it was a nice day and a local event so I headed down. About 200 in the race including walkers. Lovely course although windy with a long drag in the middle, it finishes at the entrance to an Abbey. The first km was fine but I kind of lost my mojo after that and rather plodded heavily home. I wasn't exactly switched on nor did I have a pep in my step. Finished a respectable 8th in 19'12" although the time wasn't anything to write home about. Since it was my first 5k however I'll take it as a pb to be attacked in the springSunday: 95km hilly hilly bike. The original plan was a 2 hour cycle and an hour of a run but this was the toughest cycle I've done to date and 'knowing' I could run afterwards was enough for me. Myself and a mate headed out. First hour was my idea so into the Silvermines we went. Next hour was his call and he brought me a challenging rolling trip to Sixmilebrige. On the way home we deceided to go up Gallows hill the hard way (there is side route and a direct one). This was a dubious decision as the top was hidden in a mist. The mist was both saturating and eerie. I was about 20 meters from the mast at the top before I saw it. The descent was hairy straight into a driving rain. I almost lost it on one bend as visibility was so poor. Note to self also that the bike was in dire need of maintenance. We agreed not to do another climb in the last 20k home although hills were unavoidable. 3'15' overall average about 29.4km/h. Legs feeling it this morningLast Weeks Summary
24-30 Aug|Swim |Bike |Run |Other
total distance|0km again!
|188km |33.3miles |
session #1||37km Hills on mtb|8m PMP+6sec|
session #2||56km inc 15kmTT|11.2m Hill running|
session #3||95km Hilly|5m Recovery|
session #4|||6m inc [EMAIL="4@PMP"]4@PMP[/EMAIL]|
session #5|||5k raceThis Morning: Finally, a swim session yay! Well not really yay as I struggled big time
800m warm up which felt like a session in itself
100m*5 focusing on catch and pull
50m sprint*6 at about 45-48secs
200m*2 really struggling to keep pace on the first one and was toasted by the second.
2,000m total and I had to have a sit down afterwards! Unbelievable how my swimming fitness has dropped in just 5 weeks :eek:0 -
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10 sleeps left to Kenmare... last 'A' goal of the season :eek: I'll be finishing up this log too with the race report.Monday Evening: Club Aquathon. Short race but good to practice transition, specifically taking the wetsuit off, prior to Kenmare. It was strange putting the runners on wet feet but nice to run with fresh legs for a change. Had a good one, came 1st and picked up a nice New Balance Tech Tee. Tummy felt well dodgy as though I had swallowed too much of the river...Tuesday: Dodgy tummy was a bug, hence night of no sleep and general unpleasantness... Also no training. Went out to watch County TT champs and collected a nice prize for winning the Spring leagueThe week so far...
24-30 Aug|Swim |Bike |Run |Other
total distance|2.75 km|0 km bike in for service |A whopping .. 1.3 miles!|session #1|2,000m sets||1.3m aquathon|
session #2|750m OW aquathon|||
session #3||||
session #4||||0 -
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Poncherello wrote: »MCOS whats ur plan for the next 10 days before Kenmare ? I took your advice from Kenmare thread and cut back a bit on this week but still very uncertain about the whole tapering thing ... just doesnt feel right to do nothing next week !
Something like this
Tonight: LSR 1.5-2hours
Thurs am: Swim easy aerobic 1 hour(supposed to do ysterday but was sick.. just doing for confidence)
Thurs pm: Bike 2 hours easy no hills (15km all out TT thrown in)
Fri: 8 miles with 5 at race pace
Sat: Off
Sun: 1.5 hour bike inc one decent hill + 40 min run easy
Mon: 1,000 OW swim
Tue: very easy 30 min run
Wed: pre noon 20 min swim/50 min bike/20 min run
Thurs: Rest, travel, eat loads, sleep loads. check bike etc...
Fri: 500m swim with 5*15sec/20 min bike with 5*15sec/10 min run with 5*15 sec
Sat: RACE DAY!
By this stage the heavy work is done. Hills are done. Today and tomorrow are the last long workouts. Next week is very light with short sharp workouts to keep the body loose and ready. Focus will be on my race plan, nutrition plan, Sleeping, getting organised making a checklist etc... and basically getting myself in the mood for a great weekend
I know tapering is a weird place to be when you have put your body through so many long and tough workouts, however your body just needs fine tuning and rest. By thursday you should be absolutely bursting to get out the door ... you know then you are fired up and ready. Best of luck!0 -
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Lots of early nights for me too. Nutrition plan for me is similar. Gels, nutri grain elevenses and maybe a granola bar on the bike. I;ll have 1 750ml water with a tiny sprinkle of Dioralyte and 1 sports drink. I don't know what the story is with aid stations. Maybe they just hand you water. I'll have a drink and a couple of gels waiting in T2 also. Apart from that just going to have a few ham and cheese sambos in the swim LOL
It has certainly dropped a few degrees alright. I'd expect it to be colder than 10C at 7am next Saturday. Maybe a two swim hat job!
Best of luck in Lough Key
I have to enllist a babysitter to get any training done this weekend. 0 -
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Last Week Summary...Overall the volume was to be reduced so I got in about 8 hours of training. Running mileage at an all time low but something had to give for swimming and that bug gave me one less day to play with. Weekend was almost a complete write off as I had no babysitter. Had to resort to getting the turbo trainer out for its first session on Sunday morning while my son ran commentry on the pool of sweat forming under the bike. Decent session though. 2 hours 66.7km. Just wanted to practice pedalling at 90rpm which I did for the first hour. Upped it to 93 ish for second on and for the last 5 minutes of it, just put on another gear and upped to 100rpm. Average 33.3km/h and it was a reminder of early morning winter rowing ergometer work years ago (note title of log :rolleyes:). I summed up that 90rpm felt a little alien to my legs which was a certain sign that I've been mashing a lower cadence all season!! The turbo itself is hard work in that its contstant. No fresh air to keep you cool, no freewheeling to rest for a few seconds while you sip your drink... just work work work. That said it was relatively quiet and smooth and gives me an option to cycling on dodgy dark mornings.
24-30 Aug|Swim |Bike |Run |Other
total distance|5.05 km|121.7 km |9.3 miles|session #1|2,000m sets|55km inc 15k TT|1.3m aquathon|
session #2|750m OW aquathon|66.7km turbo|8m inc 4@PMP|
session #3|2,300m sets|||
session #4||||
So Taper Continues .... and the state of play with the...
swim.. is poor. Swimming fitness is just not back
bike.. is good. I'm happy with the bike, its been improving since injury and its just about getting nutrition right
run.. is ok. Legs are ok, strong from hills but no LSRs done
Worst possible scenario is they will cave and cramp half way through the run in Kenmare.. fingers crossed on this one 0 -
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Race week - 4 days to go
Swim yesterday. Ok here was the area I was currently lacking confidence. I felt that 5 weeks away from swimming set me back to last Christmas! Anyway planned an easy aerobic session of about 75% the race distance. However, it was manic at the Arena (note to self avoid Monday evenings at all cost). Just one lane available which had a mixed bag in it that resembled the leisure centre pool that frustrated me for months last year! I realised there was just one public lane so I wasn't going to moan, but seriously I must have looked like I was moving as I was faster than everyone in the lane (thats not saying anything about me!) so for a breast stroker to gently push off the wall as I come in is just poor pool etiquette. Anyway I did 1,300m with 1k at what I felt was just below race pace. Having to overtake about 4-5 people each length probably added a few meters to it but 18'50" for the 1k was about 1'53"/100m which I was happy enough with for the simple reason that I had plenty left in the tank for that effort. Normal race pace for Olympic distance is about 1'49"/100m so I wasn't too far off the pace thus losing 3-4 minutes off my potential swim time in Kenmare is not bothering me. I'm still expecting to have to work hard to swim the 1900m in Kenmare (I heard its a tough swim also) but I'll get through it and hopefully my HR won't be hitting the roof when I get out. Priority #1 for the bike though is HR/Hydration. I'll be making sure that my HR is well down below 150 within the first few km of the cycle course. Also took on about 300ml of sports drink before the swim and the rest of the bottle afterwards. Sat fine in the stomach So, swim confidence still not where it was but up a notch from last week 0 -
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Sounds like things are shaping up well MCOS and the swimming is not as far off the mark as you expected. That's super. I'd say you will go really well on Saturday. It looks like the weather could be on our side too. :cool:
So, the big one, what's your predicted time or goal?
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Sounds like things are shaping up well MCOS and the swimming is not as far off the mark as you expected. That's super. I'd say you will go really well on Saturday. It looks like the weather could be on our side too. :cool:
So, the big one, what's your predicted time or goal?
Yeah its a cracking morning this morning so It would rock to wake up to this on Saturday. Goal is to finish and to empty the tank out on the course so I couldn't tell you what that would be timewise as I haven't cycled the course or done anything this long before. All going well though around 5'30' would be sweeeet! Assuming nice conditions remain intact. Add 30 mins if wind and rain kicks up!
How about yourself?0 -
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