a log with no name

thanks for the encouragement.

Decided to take it easy this week, with DCM on Monday, I was not bothering with a taper as the last months load was so low I didn’t feel it was warranted, however giving the day the respect it deserves will do a mini taper and allow myself a bit more recovery and increase the chances of finishing,

Tuesday:
did an easy run, held back at times as the HR was rising, just kept it all slow and easy, My quad is still sore for every footstep (only while running) so again this is a worry, (I will take out the roller and work it tonight) apart from that the legs felt a bit tired and heavy,
http://connect.garmin.com/activity/124398946


Wednesday:
Decided it was time to see what the numbers were like on the Rothar, so hooked up the power meter and rode on the rollers for an easy 40min, keeping the hr <140;
Felt fine no problem pedalling very little hr drift, (hard to really say over such a short time)
The number show I do need to work on the base phase and keep the HR in Z2;

Average power: 163
Speed: 17.7
Cad: 93

thanks,
At the moment I am still finalising plans, and as Im new to this tri lark not sure to be honest.
I have the on a high lever the below pencilled in (some may be a stretch too far), as I learn the ropes and what my family, body will allow I will remove or change around some,
The plan or goal is not to alter training for any event, or risk training due to recovery.


Running
DONADEA 50KM (18th Feb)
Limerick Marathon (Start of May)

Tri
Tri an Mhi (1/2)
TryAthy (Olympic or double depending on the above)
Athlone Olympic to start taper

Bike
Des Hanlon Memorial Carlow
Ran na Luimni

Thursday
very easy run after work, went with some of the lad from work; pace was on the slow side but company was nice for a change.

dist: 5.5mi
Pace 9:20min\mi
Avg Hr: 105

Friday
Swim: 1900m
200m kick
200m fist
200m catchup
10 * 100m (approx 1:55avg) 15sec rest felt ok last two stroke or whatof it fell apart,
300m wu\cd



Hi jackyback
I have a Powertap, got it a few years back and never used it correctly, or thought I did until I read "training with Power" and realised there was a lot of wasted miles.

wednesday:
had planned to get in a swim before work, but had a crap nights sleep so just could not drag myself out, so went after work

2500M
200 w/u
200 x Fist, kick, catchup
Main set:
100,200,300,400,500,400,300,200,100 (20 sec rest)
not sure of the time splits

Bike
90 Min watching the CL
Was tired from the swim, after the hour the lack of saddle time started to tell, and the rear was getting tender.

Cad Avg: 93
Avg Speed: 21.3
Dist: 31.2
avg hr: 136
avg pwr: 174

31 – 06 Nov|# Sessions |Time hh:mm| Distance

Swimming |2 |2:00| 5km

Cycling |3 |4:10|76.6mi

Running | 1 |3:39 |26.4|

Core \ Other|0|00:00|

Total | 6 | 9:39 |106.12 mile




Monday:
Was my first swim coaching session, and say the least i was cacking it, far from confident in my swim but how else am i to get better. or die trying
wu. 3 * 150m (100 fc 50 bs)
then 1k TT - never swam that far, so was not sure if i could so started at the back and tried to make sure i didnt tear off and not finish, finished with ~20min (still waiting for the correc time)
300m sculling

total distnace
1750m
time 1hr
happy I survived

Tuesday:
Plan 1 hour run
Actual still stuck in work so far touching on 15hours, so I may move my weekly rest to today and do the run later in the week
not a happy bunny

Thursday:
Starting to feel a bit more normal decided to do my first brick session
Bike
55min: 15min w/u
2 *15min @220watts (bottom z3) 1min rest
9min – 30 seconds isolated leg *18

straight into the running gear, was not sure of how much to wear. getting off the bike I hot and heading out in to the cold, so went on the side of caution and wrapped up
did 2.4 miles

splits:
1 1.00 7:08.8
2 1.00 7:49.5
3 0.40 6:49.5

link:
http://connect.garmin.com/activity/128521888

Friday: 1900m
Short for time
w/u – 200 fc, 100 catch up, 100 fist
1500 m straight @ approx. 34min – was using the pool clock to track the time so not accurate.
Was happy as twice in 1 week I extend the longest swim,
The stroke was fine did get messy the further one I went so slowed down and tried to concentrate on from and not speed.

At this point Im not sure if I am going the swim training correct,
Should I work on shorter distance *higher reps or to swim the same distance over lower to a single rep?
Any advice would be great

30min core work once I got home:

Saturday:
Planned 2:30 road,
Actual 1:40(turbo)
Going to bed Friday night let the dogs out for their night time toilet visit; when I noticed that one of the rabbits was missing, so queue panic. Looking around the garden at 1am for a black rabbit is not my idea of fun, but thankfully it was found and captured. The joys of an institutionalised pet.
So Saturday was spent building a new rabbit pen,
Once done on the bike: 1:40 turbo
5 min warm up
1:30 @ upper Z2
Average Power, Watts 183
Normalized Power 193

5min isolated leg 30sec per leg.


Sunday:
8miles\ 70min
Pace ~8:03

First real run since dcm, was feeling ok a wee bit sluggish; was a windy warm morning and wore too much clothes to was a fraction of a bit too warm. Felt like I had more in me so happy
http://connect.garmin.com/activity/128521855

1. missed session and 1 abandoned session this week.
2. Need to increase the number of core session,

7 – 13 Nov|# Sessions |Time hh:mm| Distance

Swimming |2 |1:45| 3650m

Cycling |3 |3:00|41.6mi

Running | 2 |1:30 |11.0|

Core \ Other|1|00:30|

Total | 8 | 6:45 |54.8 mile




total|# Sessions |Time hh:mm| Distance

Swimming |4 |3:45| 8650m

Cycling |6 |7:10|118.2mi

Running | 3 |5:09 |37.4|

Core \ Other|1|00:30|

Total | 14 | 16:24 |160.9 mile

catweazle wrote: »

Try these excel spreadsheets at the bottom of the page

http://www.3dtri.com/index.php?q=node/2252

Worked wonders for me - started on the 1500m sessions then built it up from there

Thanks for this, looks perfect.

Monday:
Tri club swim session: ~1700m
300m wu
6* 50 kicks - ouch really hurt. I realised that I don’t use my legs enough or just very little,

10 * 100 off 2:05 – not sure if we got the 10 done as I lost count. Felt good through these and was hitting the 2min for each rep comfortably. Last one we told to go for it , hit 1:46 and was happy with that could not do another rep like that.
100 warm down

Tuesday:
1 hour bike,
15 min warm up,
35Min avg: 212 watts (low Z3) – feeling on during this there was a bit of HR drift, it went to the mid 160’s which I was not happy about, this was too high for the effort.
10 min cd.
Need to spend more time in the Z3 zone

Wednesday
Plan: swim.
another great day in work and didnt get out till late so, it put a halt to any activity.

Thursday
Run: 45 min "speed" work
13min wu
12 x1 min @ ~5K paceish
long time since I ran this hard and started the first few too fast, the night was crap with a strong wind
http://connect.garmin.com/activity/129970356

Bike: 40 min on rollers
Low power and high revs
Avg Power 162
Nor Power 175
Avg Cad 94
Dist 12.5mi

Legs were tired afer the run effort but felt good had more in the tank but cut it short for family time.

Friday:
Plan was to get in my second swim and the pool was closed.
so did another bike session as I was minding the young man.
40 min Rollers
pushed it a bit, (still trying to keep everything areobic)
5min wu
starting @220 watts I tried added 1 gear and kept the same rev. (over 12 miles)
220watts - 240

Avg power 239
Nor 240
Avg Spd 28.
No Hr

did some core work and light weights

Saturday:
work up to a nice morning, after the wind and rain the night before was not looking forward to getting wet.
Skipped breakfast
Had planned to do power tests, so decided to head down to the Glen of Aherlow, however one I got on the climb i knew that the 90min spin to the base and the general feeling would not lead to a correct reading,
But after coming this far hard to give it a lash, the effort was there and the numbers ok, the only thing was my HR would not rise and hung around 165. A bit of a sign of tirdness (I hope)
once over had the fun of doing the decent in fog,
the remainder of the spin home was just plain nice

Dist: 41
Pwr: 169\444
Nor Pwr: 197
Hr: 137\167
Spd 16.8\38
http://connect.garmin.com/activity/129970426

Sunday:
spent the day with the kids and got a bit of time right after dinner,
run was fine a bit slow to get going, but going right after eating not the best plan

90min
11 mi
Pace 8:02
HR 136/162

http://connect.garmin.com/activity/129970434

happy enough with the week, apart from the swim,
I am feeling tired and need to start looking at my diet and recovery as the weekly volumes will grow.

Tri Club session: 55min 1700m

300m WU - 50m fc, 50m bc
4 x 50 kicks, no floats keeping the body at an angle.
2 x 100 off 2:05
3 x 200 off 6:15(I think)
1 x 100 off 2:05
1 x 200
1 x 100 WD
Suffered from a bad cramp in my leg, in the calf and muscle beside the shin (can’t remember its name)
Feeling ok in the water, starting to enjoy it

Wednesday
Have gotten in to a bad habit of not getting away from the desk for food, eat breakfast and dinner working, so going to try and get 1 or 2 runs a week during this time,
So started today.

Nice easy 4.9 mi
Time: 37min (a bit longer than planned)
Avg Pace: 7:32 min/mi

http://connect.garmin.com/activity/130523407

Felt good for the rest of the day (apart from the guilt)

Wednesday afternoon
Swimming 50min, following the xls provided by catweazle

Dist 2000m
200 wu
16 * 50 off 70 seconds, every 200 dropped the time by 5 seconds, the last 4 @55seconds
Felt ok, the last 2 felt a bit messy and began to feel like I was fighting the water as opposed to swimming (felt I had at least 2 @ 50seconds but did not wanted to maintain a good(ish) stroke
200 Kick – swimming on my side for ten kicks then flips over and repeat.
100 Fist
100 Catch up
400 straight and tried to slow it down and concentrate on my catch and pull
200 cd

Need to start adding more core sessions to the week, as this area is a bit of a sham

Saturday:
No breakie, started eating on the hour
nice spin feeling good enough on the bike, considering the legs were feeling tired.
the route was a nice flat with no climbs at all.
Forgot the HR strap, well left it in the upstairs and for the risk of waking the others decided it was not needed.
5 min warm up (to try and figure out which way the wind was)
did throw in 6 half arsed attempts at sprints, didn't change gear just picked something and went for it, nowhere near max - just to wake up the legs a bit.

Time 02:38:40
Distance 45.36
Avg Speed 17.6\29.2 (excluding Wu\wd)
Avg Power 180\871
Nor Power 197

http://connect.garmin.com/activity/131368594

After dinner went swimming, the youngest had a swimming lesson so I took advantage and got another session in.

Dist: 1800m
200 wu
10 * 100 - 25m swim , 25 catch up off 2:30
first few felt grand the last did hurt the arms, realised my legs were useless I was concentrating on my stoke, the legs just hung there could not get the working together.
3 * 200 off 2:05 f/s - these felt good, splashing a bit as the arms enter the water (not sure if this is good or does it make a difference, prob does) did try and get the legs working and it did for most part.
This felt so much better than last night's swim,

Sunday:
nice easy run, out late again but managed to get 30min in before I turned on the light so happy enough, didn't pay any attention to pace or hr, just ran on what I felt was comfortable (tried the talk to myself check every time I felt pressure)

Moving Time: 1:30:41
Avg Pace: 8:00 min/mi
Avg Hr : 130/ 190 (Im hoping the max was wrong as never felt it on the road)
http://connect.garmin.com/activity/131368601

Tuesday: Bike
on the rollers; stuck on a sufferfest video (fightclub)
has been almost a year since I did one of these and forgot that you do suffer.

Total 70min
Session
warm up
5 min @230w with a few efforts (300w+) never went over 330

Main 4min @~260 (actual 263,259,256,251w)
2.5 min @270 W (actual 275,267,273,262w)
3 min rest
repeat the main by 4

the efforts were fine may have been too hard, the last one was down a fraction but still within the 10% to make it a valid intervals,
I do need to do a proper profile test for Bike and Run as my max HR is down, not sure if this is due to been tired from the high training work load or just age,

Jake Panicky Photograph wrote: »

I am starting to think you may be more than a middle of a bunch cyclist with some of those stats:), good session.

Thanks nice to get some positive feedback from time to time the size of the task if a bit daunting. , it was a good session, the power was a bit on the high side.
and I am\was a very average cyclist.


Wednesday:
Had planned to get a midday run in, but due to a few things going pear shaped this didn’t happen,
On the way home from work hit the pool, swimming is enjoyable yet still alien
Swim : 2200m
200 wu
200 kick (trying to keep one shoulder out of the water 100 each side)
100 Catchup
100 Fist
100 Single Arm,
As I have been concentrating on sets, I wanted to just have a straight swim, to make Im still able.
32min Straight @ ~1:02 \ 50m
I lost count of the lap count but based on the average time per length work out at 1500m (I hope)

After putting the youngest to bed, was all set to get my run in, when the weather turned very nasty, been a firm believer in “you can’t tell how bad it really is until you’re out in it” I open the back door and was greeted by horizontal rain, savage winds which knocked over a 40kg bag of coal, at which point I told myself to cop on, leaving where I am there is no street lights and it was dam dark so apart looking truly insane I felt it was dangerous,
So changed again and on to the bike, where the battery was dead in the head unit, so no numbers to ride to, (someone somewhere was trying to tell me something) but since these logs have an ethos of getting sessions done no matter what I began
So 45min later of keeping a nice tempo and continuous pressure on the pedals,

Saturday
Planned to do 3hours; ended up at 4:(
Went down to cahir and as it was a nice day headed over to Mitchelstown, completely misjudged the distance, should have turned sooner
The first hour was fine, as the spin went on the wind picked up nicely and turned direction, I truned left in Cahir I went straight in to it and did work too hard for the next 1.5hours, (avg watts 211; nor 220)
For the remaining spin, the hr was elevated a bit - not sure if this was genuine tirdenss or the strap playing up.
After skipping breakie and only 3 pieces of fruit for the spin I was getting close to bonking, but physically had a another few miles in the tank.
http://connect.garmin.com/activity/132828028

Total time 4:05
Distance 68mi
Avg speed 17.1
Avg Hr. 132
Avg Pwr 190
Nor Pwr 205

Sunday,
Had to being the wee man to Basketball then a christmas party, so the run was left to a late one, and I really didnt want to go,
But alas either watch Enda's speech or hit the road for a few very cold miles.
so out i went, after about 3 miles the snow started and lasted about 20 min, after that there was hail stones,
but I batteled on, and did get a few honks from passing drivers not sure if they were "fair play lad" or "ya fecking ediot" i leaning towards the latter.
http://connect.garmin.com/activity/132828034

Distance 8:77mi
Avg Pace 7:59 min/mi


28Nov -04 Dec|# sessions|Time hh:mm|Distance
Swimming|3|3:00|5.7Km
Cycling|4|6.45|115.86
Running|2|1:56 |14.64
Core \ Other|1|0:30|
Total|10 |12:09|134.1


Total|# sessions|Time hh:mm|Distance mi\km
Swimming|12|14:10| 14.3M \ 23K
Cycling|10|16:55| 511.06M \ 822.29K
Running|7 |10:47 | 103.68.4M \ 166.82K
Core \ Other|5|2:50|

Total|34 |35:21|643.06 \ 1034.66K


First recovery week, and looking forward to it,
It was been a nice 3 weeks training, only 1 day missed
Now to see if this can be kept going,

Base 1 Recovery Week:
Tuesday:
simple easy 4 and a bit mile run
time 35in
Wednesday:
had planned a swim after work, however a few issues poped up and had to be worked and this put a halt to it, was not worried as I feel I needed a break
so took my first night off in 3 weeks, felt lazy and paranoid over missing a day.
Thursday:
was planning a Power test, however could not find the little clamp which connects the turbo to the rear wheel (sorry do not know the correct name for it), now it was there last week and the kids never touched it , so pulled out the rollers and tried it on that, was fine for the first 10min but as the effort began to rise the bike was moving around a bit and nearly came off, so after 10min know that I could not safely give it everything I called it quits and will do it next week before Base 2 really starts.
total time 40min
avg hr: 131
avg pwr: 190
avg spd: 20.69

for the 10min
avg power: 161
avg hr: 156
avg speed: 27.56

Saturday:
could only manage a very short spin, so tested myself on a local drag.
4min hard (was to be 5 but misjudged the drag and it ended to soon )
4min rec
10min hard: first 5min higher intensity than above, then the last 5 "flat out" the last min was hard, I felt in control, to enusre I was spent at the end 30 sec sprint. legs screaming at the end.
the main downside of the day, I was chopping some sticks, and pulled a muscle in my back.


Bike 1:15 (Total)
Dist 19.6
Avg Spd 16.6
Avg Cad 63 (way too low)
Avg Pwr 172/625
Nor Pwr 212

4min 1st effort
Avg Pwr:277/368
Nor Pwr:281
Avg Hr: 151

10min 2nd effort:
Avg Pwr:284/3625
Nor Pwr:284
Avg Hr: 157/171

Was very happy with the test, need to work on cadence,
http://connect.garmin.com/activity/134017273


Sunday:
was uphome, so met the brother for a nice easy run, met at the top of killeshin and ran. it took a while to get going as the back was very sore, and the pace was easy so happy days
the first 7 miles were all slightly downhill, and the last 3 miles uphill and a tuff enough drag, did get the HR going.

Run 1:30
Dist 10.38
Pace 8:25

http://connect.garmin.com/activity/134017143

Starting Base 2 tomorrow and suffering was to do a short run but the back is in bits so I am leaving it, I am to swim tonight so hopefully it loosens up a fraction.

Start of Base 2:

Monday:
Plan Run and Swim
still have back pain so I left the run as I can hardly walk let alone run,

Swim, 2500m - tri club session
tried to stretch before the swim to ease the pain, it did help a bit.
so based the session on comfort, if the pain was too bad then I would get out but thankfully it was ok.

300 wu/
2 * 100 kick with fins
3 * 100 with pull\push ups at the end of the pool, this did put some strain on the back and was tuff to do.
4 * 400 off 8min - First one was off about 20 seconds, second was under not sure how much by, the third I led and about 150m in got an unnatural cramp in my calf, (these have happened every swim for the past while and always after kicking of the wall) so I had to stop and stretch, finished the 400
at this point the session was up, so i hopped in the the public lane to complete the set, and was approx 20seconds under the 8min
100 wd

I know I had a few problems with the set, but I think my swimming has hit a bit of a plateau, I am feeling more comfortable in the water and do not feel like I am fighting it, but it still does not feel close to normal yet.
So I am going to book a lesson and see where my limiters are (my swimming or fitness)

Wednesday:
Run
wasnt sure if I should go or not as ithe roads looked icy, but mentally didnt want to sit on the turbo for 90min, so the plan was to avoid the back roads and stick to the main one, so went slowly to the main road hoping not to slip, simple 5 miles out and back run(hate out and back ), the out stretch was grand weather wise and was kinda sorry I wrapped up as warm as i did but when I turned it started to rain very cold water :-( at this point the gloves were put back on and I stared to freeze. the run its self was mentally tuff, the last 3miles felt like ages.
I was still cold 90min later going asleep.

http://connect.garmin.com/activity/134602951

Dist 9:93
time: 1:21
Pace: 8:12
Nor Pace 8:04

Friday:
was hoping to get out of work early, however someone else had other ideas (on a Friday:()
so was late in the pool, and never had the chance to look at the schedule to see what set I was to do, I was somewhat lost.
so opted to do short 100's and just concentrate on stroke.

wu 300.
13 * 100 off 2:00
all efforts were in around 1:50 (I did miss it twice as was held up behind other folk)

total 1600m

Sat:
Went to go on the road, but the roads looked bad in places so decided to be a good boy and hit the rollers, pulled out the vcr and dusted off some really old cycling vid, ended up watching 96 Paris-Roubaix,

total 2:10
5 min wu, 2 main hours endurance
avg pwr: 178\300
nor pwr: 188
avg hr: 130
avg spd: 21\29
avg cad: 90
I did throw in a number of tempo effot's, I used the cobbles as a start\end point for these.
slight dissapointed with the spin, the power was down about 10w,
as the spin was shorter than I wanted or would have been on the road, got changed and did a 2.4 mi brick run.
as getting changed the youngest decided to come and ride beside me for company so this was nice. and pushing him up hills is always fun and im sure it will stand to me .


Sunday:
up early for a run and the roads looked brutal again, so becoming a wuss these mornings left it, had a birthday party after dinner so that removed that time, so after getting the kids to bed, got changed and was leaving walking out the door, decided against a 2hour run as it would have left me coming home at 11, and a potential divorce.
so did 3.5 laps of a 2.2mile cct with a 1.3 mile drag (at the top of lap 3 turned and ran 1 mile back and re ran that section just to get in 4 climbs)

Dist 8:91
time 1:10
Pace: 7:53
hr: 143/162

Only got 9 hours in this week so not happy with the volume, the intensity was up, did 4 hard sessions (1 swim\run, 2 bike), so happy there.

Missed the mid week swim and never did any core, weights.
I do need to get my self sorted here as I can make time for the other sessions but so easly can leave these ones, not good.


Base 2 week 1:
12-18 Dec|# sessions|Time hh:mm|Distance
Swimming|2|2:00|4.1Km
Cycling|3|3.51|66.74
Running|3|2:52 |21.04
Core \ Other|0|0:00|00
Total|8 |8:43|90.34

Wednesday:
had a brutal day in this place, was late leaving (with more work to do at home) so feeling jaded on the way over to the pool, I didnt feel like any exercise and at the junction left to swim, right for home I took a right .
and as soon as I was home had the guilty feeling of a missed session, so put the kids to bed, finished what work was left and hit the road for a run,
and was so glad i did. (does not make up for no swim but at least I did something).

the run its self was nice and I actually felt comfortable for a change. the pace was not savage but im happy with the feeling.
http://connect.garmin.com/activity/135734768

Jake Panicky Photograph wrote: »

Ah the old guilty feeling when you skip a session, everyone gets it and sometimes it can be the bodys way of saying i need some downtime especially if life & work is busy!!

Have you decided on logistics for Bolton yet?

I will be sorting out the logistics early in the new year. it still early in the training but not feeling confident, and trying to urge to go ballistic on the training. hopefully this is common.


Thursday:
was my youngest birthday, 9 its a great way to make to feel old when the wee one is on his way to double digits.

with all the activities with him it was late getting to bed and later for me to jump on the bike.

the plan was to ramp the tempo from 2 * 20 min to 1 *45 (~215)
so off I get and was feeling good apart from the fact that I had no real food, a McD's burger and a sandwich for lunch, got 25min into the session and the avg power was ~216w, HR was well undercontrol. and then asked to stop as the noise of the rollers was keeping the wee man awake and he could not get to sleep. so that was the end of that.

not ideal, but that life i suppose.