a log with no name

Friday:
finished off the Tempo session

felt good the whole way through this,

time :60min
50 min Tempo
Avg Pwr 209\278
Nor Pwr 213
avg spd 23\28
avg Hr 141\151

Saturday:
Up very early and off for a run, skipped breakfast and hit the road, from the start I felt stiff and lacked energy, (do not think I fully recovered from the effort last night). worked too hard from mile 1.5 for approx 30min where the average hr was ~163 after that it settled down, the run overal was crap. and felt it was happy to get home.
I have a feeling it was just down to tirdness and lack of recovery from last. I did wake up with a nasty coldsore this morning which I usually get when "run down".

after dinner went for a 40 min cycle with the youngest, his first time on a road bike, and this was more stressful than the past week. on the first decent, he nearly lost it. out of the corner of my eye I saw the bike starting to wobble and my mind raced ahaed to a nice face plant the day before christmas (I would be in the good books). but he held it and thankfully stayed up right. I had to change my undies.
Then coming out of a corner he decied to sprint and the gears slipped, he landed on his feet and stayed upright.
the rest of it was thankfully uneventful, apart from changing the gears the wrong way on a drag and nearly snapping his knees.
not sure if he will be joining me again for a while


Time: 1:41
Dist: 12.47
Pace: 8:10min/mi

Took christmas day and St. Stephens day off, (again the guild was getting to me on Stephens day but was having fun playing with the kids to said .... it.


This week had a few hard sessions but the volume was way down.
(Base 2 is not getting the volume I had hoped)
19-25 Dec|# sessions|Time hh:mm|Distance
Swimming|1|2:00|2.3Km
Cycling|3|2.50|39.45mi
Running|3|3:40 |28.04mi
Core \ Other|0|0:00|
Total|7 |8:30|70mi

The youngest on the turbo, what father would not be proud.:-)

Thursday:

in my infinite wisdom I decided to go for a run, a sign this was a bad idea was when I struggled to open the door with the wind, but as so many on here say HTFU. So I did.
The first few miles were grand, apart from the wind, then the heavens opened and within a few seconds I was saturated. Running through town the looks from the motorist all says “what a gobs****” and to be honest I felt like one, it was awful. Then came decision time as I had only had 30min done, the choice came go back and have a warm shower or continue. So like everyone else I went on.

I tried to run on MP feeling, not looking at the pace or HR just feeling, and the pace was comfortable, a bit behind where I would have liked it but considering the weather can’t complain too much

Time: 60min
Dist: 7:38mi
Pace 7:38
Nor Pace 7:31

http://connect.garmin.com/splits/137300659

shotgunmcos wrote: »

Hey bennymul, 7.5min/mile pace is not too bad lad'. Here is that your local run route? If so I don't live too far from you and I run a lot of that route fairly often too, Crescent, Ballycummin, Tech Park, Fr Russel Rd etc...

The rain and wind were fairly rotten alright yesterday. Not much better today either :rolleyes:

Hey thanks was happy with it after the weather, and this is my afterwork route, currently living in the sticks and hardly ever get in for a run

Monday 10th
Base 3 starting with a swim

ok, been 9 days since I was in the water and not looking forward to it.

so tri club swim:
started with a 200 wu (shoulder was sore at the start)

4 * 50 kicks with fins.

then main set 16 * 100 off 2min
was dreading these to be honest but felt good enough
all came in approx 1:40-45 so happy
600 wd (jumped into the public lane as masters started their sets)

total dist: 2600m
time: 1:05

Jake Panicky Photograph wrote: »

Convert those bike and runs into new money or we cannot take you serious as a triathlete, miles and mile pace is sooo last decade:)

had planned to convert to the new money, as it appears to be the norm but simply feels like work

Tuesday:
7.1K recovery run, with 6 strides
Pace 5:07 min/km
Hr 133\151

legs felt tired the hole run, and hr was higher than I expected. did throw in 6 strides (never did these before) and not sure if done correctly, did them on the downhill's to ensure pace also tried to make sure of high knees (will youtube this later)
was followed by a wee puppie for 2 miles who refused to go home, felt bad as he may have gotten lost so i had to turn around and head back the way I came and lost him close to where he picked me up.

Bike
Force reps :
10min warmup
changed the main set from 4*3
4,4,5 reps
2.5 min recovery between the reps and 5min between sets
avg max power 619.5 watts (up from 471 the last time)
A nice increase in max power since last time doing this. especially as it was near 10 starting, sitting on the couch getting lazy, desperate housewives came on so it was a decision between some pain or the bike, so off I went and got changed.

Wednesday:
Was planning a long swim, however my shoulder is still sore, just a niggle when I move it. especially if i extend it up so opted out of the swim as I am fearful it could get worse,
so opted to do a nice bike session.

5min wu
60 min tempo
avg watt 222
avg cad 75
speed 33.61kph
hr 133\151
(avg power for the last 10 min 233)
5 min wd

I got off the bike feeling good and felt like I had a good run in me, almost suggested it but sense prevailed and hit the shower.


At the moment I am feeling some improvement, mentally feeling fit - not sure my body has cought up.

weight is still too high and put on 3-4lbs over Christmas as I looked at choc's and pudding:mad:.
resting hr has hit lowest it been in donkeys years (38:D)

have had a few light headiness experiences, not sure if this is low blood pressure or just tiredness from Chirstmas so will keep an eye on it.

Friday
Swim: 2600
200 wu
500 with pull buoy
500 fist
500 kick (300 with float - 200 on my side every 6 kicks swap side)
200 catchup
200 single arm (swap every 50)
500 just trying to relax and swim.

Saturday
Bike: http://connect.garmin.com/activity/142429815
10min warmup
main set
3 hours
HR 130\148
avg power 181\1033
Nor power 197
watts\kg 2.3
speed 27kph
Dist 81.5km


Sunday
Run http://connect.garmin.com/activity/142429817
20.13km
Time 1:32
pace 4.44min/km
hr 138\150


Jan 9 - 15|# sessions|Time hh:mm|Distance
Swimming|2|2:10|5,2Km
Cycling|3|5.31|147.77km
Running|3|3:19 |39.97km
Total|8 |11:00|192.94

Tuesday:
Bike - force reps
my calves are still tender from the cramps last night (sore to touch)
for the first time on the journey the motivation was wayyyyyyy down, struggled to get changed let alone get on the bike. but as is wrote in the archives of this forum HTFU.

to break the boredom start watching American horror story, allows me to turn off the brain so off I set,
10min wu
3 * 5 sets of 25 seconds 2.5min recovery
avg Max power for the sets 650w ( a slight increase again)
never felt good doing these pushed hard but never clicked.
left leg is stiff as **** and can feel it in pedal stroke the ankle is not relaxed and feels wrong.
once I get the main session over with put on the next episode and spun the legs.

time 1:20
dist 30km
Avg speed 21kph
avg cad 66
hr 119\160
power 133\674
nor pow 208

at the moment Bolton is a doubt, a few things have popped up. I have looked at the hardman in Killarney, and if things dont go according to plan I will switch to that no point in wasting all this training.

Thursday:
hill reps planned however didnt finish work until near 11 last night, and once done exercise was the last thing on my mind. let alone running in the sticks near midnight doing laps of a hill, I would be comitted;)

Friday:
Got a short run in during work,
dist 7.5K
time 36min
pace 4:36min/km
hr 158/158

Swim: 45min
2000M
400wu,
500 fins, 300 with board and 200 on my side turing every 6 kicks
500 (25 fist - 25 normal * 10)
200 (25 catchup 25 normal)
100 (25 single arm 25 normal)
200 band
100 paddles

Bike:
had a bit of free time so jumped on the bike and decided to try a test, to see where I am. not the best prep for an all out test, didnt take any gels, drink etc between the earleir sessions.

8min spinning with a few spinup sessions, this was needed as the legs felt empty.
5min flat out, - It has been a long time since I spent any time in this zone, and may be a while before im back
10min spinning and stretching
20min FTP test
tried to pace myself through out the session, got to the 15min and increased the resistance to drive up the power and was swinging for the last 5min.

Avg power 266.
not happy with the outcome, the number has me 10watts below where I thought it was,
not sure if the weeks volume and 3 sessions today had any impact, will retry in 2 weeks when im on the recovery week.

at least I have a start point

Saturday:
3 hours Bike
minding the kids so on the turbo. the legs were empty from yesterday and felt it through out the ride,
spent a few min just spinning the legs.
main set was riding at endurance pace with 3 im pace in there.
20,30,20 min @200watts.

Distance 70K
HR 130/147
speed 27.7/42
power 181/339
Nor pow 183


Sunday:
Med run - http://connect.garmin.com/activity/144046169

dist: 20k
time 1:46
pace 4:59km/hr
hr 130/150

feeling very tired this week (even do volume was below where I wanted it to be) and it showed on the run, felt slugglish and happy to see home

Wednesday:
was planning to do a long swim, however still have pain, thers is improvement but I was reluctant to stress it and set it back.

Run:
Feeling very tired this evening and could not face the thoughts of doing laps of a single hill, so ran a draggy loop and ran all the drags hard,

Time: 1 hour
Dist: 12.9km
Pace: 4.53

Sunday:
Run http://connect.garmin.com/activity/145912918
I had to seriously talk to my self to get out the door, Feeling the last 4 weeks of training taking it toll on the body. Once out the door I did have a few moments where I thought of turning around, but kept gogin.`
The first few miles were on the slower side, but got into a grove near the end, still not fast but comfortable.

Time: 1:30
Dist: 18.5k
Pace 4.46min/km
hr 139/165


Last day of base 3 and then a recovery week, I have to be honest I am soo looking forward to the week, Bringing in the recovery week for Base 2 to Christmas week, and starting Base 3 early meant 4 weeks of hard training, the volume was not high but I did increase the intensity.
only 2 days missed, 1 through injury and the other was family time.

Jan 1 - 29|# sessions|Time hh:mm|Distance
Swimming|7|6:20|15.7Km
Cycling|13|20.47|533.88km
Running|14|13:24 |163.46km
Total|34 |40:32|713km

Wednesday:
a second day off, and was starting to get a bit jumpy mad to do something, but as was yesterday work was mad so worked late, nice timing

Thursday:
Plan: power test.
$hit day in work, was late finishing as was 9 when I got on the bike,
warmed up for 10min and power seemed slightly down,
5min flat out to empty the tank, this went ok, slightly up on the last effort.
Once done the drama started, had a erratic hearth rate for about a min, kinda of like missing a beat or two then worked to catch up. this freaked me out a wee bit (a story for another day). once this calmed down so did I. popped a Gel and finished my recovery.
considered stopping but it had calmed down so make a mental deal with myself, if I felt anything I would stop.
started the 20min of pain and start off at 270watts and planned to hold this for 5min, but I started to feel crap so much so I thought I was at around min 13into the test, nope 6min gone, so head down and kept going and got to 10 and was suffering, not pain of breathing just had no power, considered stopping but as any stupid person would kept going. from there to the 20min, mentally cracked 4,5 times and each one slapped myself and dug in again. it was a stupid thing to do the average for the last 5min was 235w.
the average power was 250watts (est. FTP of 237w a drop of 6% on the last test )
Just spun for 10min could not get the power over 100w.
upon reflection, I am going to blame the follow (please correct if Im wrong)
a crap stressful few days in work, drank too much coffee during the day 5/6 large strong cups Im praying this is what messed up the HR inbetween tests. a few days detox I think.
Popping a Gel before the test I have never used one before a hard effort before only at endurance pace and this may have had some impact.

all in all I wasnt happy (after looking over these I am rarely happy with the results of my training)

Saturday:
Simple 90min on the turbo.
Felt good and well in control, there was a rise in HR however I felt this was due to the heat as the fan did f all, (or maybe it only felt like it)

5min w/u
80 min at lower level 3
Time: 90Min
Dist: 50K

Main set
Dist45K
Speed 34Km/h
HR 146
Power 209/346
Now Power 213

Sunday
Med length run: http://connect.garmin.com/activity/147469712
Felt good from the off, nice and relaxed, at the end would have like a few K more, but dinner called.

Time: 1:50
Dist: 22.59
Pace: 4:51
HR: 138/159

So that completes the 3 months of Base training.
Happy with the training, would have liked more volume at certain times.
happy with the consistency, intensity and ability to recover.

The probelm I have at the moment, (well one of them) is I have no idea where I should be training wise.


Bike,Run Progress.jpg

Training load.jpg

So about to start Build 1,
Increase the Long bikes to 4.5
Increase the long runs to 30-33K's
Aims to improve FTP on the bike, (aiming for 5% improvement)
add muscular endurance runs and swims to the list of training

Tuesday:
Was a late night getting on the bike, between doing maths homework, i forgot how to do fractions and excel dosent help. a few issues in work and playing XBox with the youngest, it was a hectic day.
by 10 I was tired, in a bad humor and considered skipping the bike but knew I would regret it.

so stuck on the next episode of American Horror Story and off I set,
5 min warm up and then 3*10min @90-95% ftp with 3min recovery
wasnt looking forward to them, but the difference in a week, they flew,
and I felt good well in control, felt so good that I added an extra 5min to the last one, had to stop as it was late and wanted to spend time with the better half. I felt there was a few more reps in the legs

Set1: 239w hr 139
Set2: 241w hr 142
Set3: 246w hr 147
Set4: 248w hr 147

Friday:
Had a bit of free time so went for a lunch time run, as I missed my session last night due to work, I got it in today.

so out I went, and I had only a sort sleeved top in the bag, thankfully it was warm enough to get away with it,
headed with no plan in mind, so did a warmup and then .5 hard, .5 recover
I never pushed the hard part just lifted the pace to where I was feeling it, the recovery section was the same never really slowed down just eased off. felt good (fast pace was 6:30min/mi slow 7:20min/mi),
all was good until I got back.
had a shower looked at my phone and a number of missed calls from one manager, went back to my desk and got the look "where were you" and get on a call now please. Turns out a few things went belly up in Poland and panic buttons were pressed, thankfully 20min later the day was saved.
note to self, bring phone, and if things look quite then its about to go mad

Time 1hr
Dist: 13.16
pace 4.34
hr 147/163
http://connect.garmin.com/activity/148777273


Swim: 2200
400 wu
10*50 band - wow I nearly drowned, was able to get 3/4 way down the pool before swimming horizontal, was fine as long as I was moving, I did run into traffic and legs sank straight away. more youtube videos to try and understand how this is done.
500 pull buoy
500 paddles
300 cd

once done had another hour playing with the youngest,

Saturday:
bike: http://connect.garmin.com/activity/148777251
handy 3.5 hours (threw in 3 spares and a repair kit this time)

Time 3:39:00
Dist 100k
Avg Spd 27.5
Hr 126/148
Pwr 189
Nor P 206

was aiming to get a short run off the bike, but did an extra 30 due to going right when I should have went left. once I got home work beckoned so that was that.

Sun:
The hardest session of the week, put the kids to bed, checked mail to make sure all was good, and started to get ready.
Mentally and physically I wanted to sit down and sleep, I finally got off my ar$e changed and left. from the off i hated it small things annoyed the fcuk out of me, the hats too tight, ankle sore and there is a small nick on the hr strap, that leaves a mark on your chest and you notice it after, not tonight every step I felt it, :mad:, the better half is coming down with a bug and my throat felt sore, etc so all in all not a nice run
didnt go as far as I planned but I went.

http://connect.garmin.com/activity/149282607
time 1:22
dist 16.91
Pace 4:51
hr 138/152

Monday
Tri Club swim.
200 wu
400 fins + float
100 on side (50 per side)
50 stroke every 6 kicks
50 stroke every 3 kicks
10*100 off 3min flat out
times were avg. 1:35, which I'm happy with, did drop to 1:40 but pulled them back for the last few reps.
700 cd.

Thursday:
Feeling tired just getting out of the bed this morning. I am going to have to start really looking at nutrition, I dont think I eat enough yesterday. JB mentioned it on a separate thread and my current approach is not working, I am putting too much emphasis on weight loss (which is not working) and not ensuring my body is correctly refueled for the next session.
So after some research it is estimated my calorie expenditure is 1950 on a non training day.

Anyway training
Run: http://connect.garmin.com/activity/150070534
Feeling tired and unable to hit a good pace, so didn't bother. I am still recovering so ran it at recovery pace. the HR was not there do.

Time 1:15
Dist 14.40K
Pace 5:14min/km
hr 138/150

Got in the door and setup the bike, covered the watch and only looked at hr, decided to ride in recovery zone and spin the legs.
Started with only doing 30min, when I got there, there was 10min left in the footie, so might as well do 40, then an episode of the Big Bang, so nothing else to do so the hour, got to the hour and had only 2K to get to 30K so 30min turned out to be 1:05

Time 1:05
Dist 30k
hr 102/123

Monday morning was feel better apart from a few "rumblings" down below. which did not allow me to move too far, I got the gear bag ready to hit the pool and after the umpteen visit to the toilet, decided not to swim.
Put the kids to bed, checked mail before I got on the bike, was relocated to be within running distance, however there were a bart load of mails looking for me which had me working till almost 11:(. sometime I will learn to not look at mail in the evening.

Tuesday:
Planned a simple 45min lunch time run, but after been stopped heading out the door this was reduced to a short 30min, not feeling great, the body is very tired.

Ended up having an extra pancake or two, so one the bike to try and balance it out,
10min wu,
2*20min sweet spot 5min recovery between sets.
Power: 243, 238.
Feeling ok, never felt strong or really comfortable, the body is tired and tight.

Friday
Lunch time run:http://connect.garmin.com/activity/152218544
finally got out ,
planned on 35-40min, so did a plain and simply out and back, once I go to 15min out, I added a bit on, and then might as well get to the roundabout to turn around.

Nice run, felt ok
Time: 44min
Dist: 9.89km
Pace: 4:24min/km

Evening swim
500wu
10 * 50 with band: I still dont like these, always feel like im splashing more than swimming.
500 buoy
500 Paddles
500 cd

Saturday:
headed up home to the metropolis of Carlow, was later getting out for a run, and with all the crap that went with it didn't fuel correctly in fact in F all to eat most of the day.
so this lead to a very bad run, ended up finishing at 10:30 a bit late to be finishing
Run: http://connect.garmin.com/activity/153440130
Dist:20.93
Pace:5:13min.km
Time 1:50

Sunday:
up early, and felt the previous day in the legs.
Headed into town to meet the local racing group and some tourists
easy spin, felt fine just sitting there. it was nice to have conversation however, the power drop when not on the front did annoy me,

Time: 3:00:00
Dist: 83
Avg Speed: 26km/h
Power: 176
Now Pow: 189
Cad: 76

Monday:
supposed to be start of a rest week.
Tri Club swim:
from the off felt tired and arms had no strength.
first few I held the pace and felt tired but go through them, then for the second set we were joined by MCOS, and he set the pace, I just about held on for the first 200 possibly loosing 5,10 seconds, the rest he was gone, could not even keep close. (I wont be looking to get on his feet any time soon)
the last 400 was just bad no idea of time I was struggling to keep swimming,


200wu
4 * 50 kick,
main set
4 *100 off 1:50 - in on 1:40
2*200 off 3:40 - in on 3:30ish
1 min recovery
2*200 off 3:40 - in on 3;30ish
1*400 cant recall the time - no idea
1K cool down

Thursday:
still not wanting to train, however guilt kicked in
so headed out for a run.

Time: 1:15
dist: 15.31km
pace: 4:55min/km

Friday:
Swim, The wee man had lessons so while there,
To be honest could not have been ar$ed and didn’t know what sets to do so just swam for 45min straight.
the pace felt like an "all day" effort, and came in approx. 1:55sec\100m
Dist 2.3k ish

Saturday: http://connect.garmin.com/activity/154982120
Had the brother down, so planned to go Mountain Biking, and the Wee man decided to join us, not sure how he would get.
headed over to BallyHoura and set off on the Green loop, once we got to the point of turning back loop we decided to keep on the brown and get a bit more fun.
The long drags proved a bit tough for an 9year old so i pushed him up some them, on the forest tracks and decents he held his own, after 90min he was fcuked, legs shaking, but a few min rest and he sprinted into the forest to be the first on the trail. The look of sheer relief once he saw the car was quite funny, but once he sat down there was that familiar look of someone who had pushed themselves.
and to be honest I was one proud daddy. Not an ounce of complaining (apart from giving out about the odd wedgie, need to get cycling shorts for him)

Sunday: http://connect.garmin.com/activity/154982135
Had a bit of time in the mornings so went for a run instead of a two hour night time jaunt.
I just wanted to run no hr. and pace was whatever it was, never lifted it if it was slow or vice versa.
I made two mistakes, left the house hungry and didn’t bring any liquid. Was cold leaving so well wrapped up, however the sun came out and I felt it near the end.

Dist: 27.63
Time: 2:16
Pace: 4:55min/km

Thursday PM:
An easy hour on the Turbo, legs feeling a bit on the tired side so didnt push it.

Avg Pwr: 190
Nor Pwr: 202

Friday:
Lunch time run, left the Garmin, phone at the desk and only noticed when changed and feeling slightly self-conscious walking into an open plan office in running gear I decided to to run Onatural,
Just ran out the old limerick road, as I had no idea of time picked a point which was around 2.5 miles and then turn around.
ended up with 45min and slightly over the 5miles.

Evening Swim
500 wu, arms feeling tired, not used to 2 days in a row swimming.
8 * 50 with band. noticed that I cant rotate or get on my side with the band, each 50 in around 55-58 seconds
3 * 500 easy swim not pushing it just trying to concentrate on the stroke, last one came in on 9min, was happy with that as it felt an easy pace.
200 with paddles arms were in bits

Saturday: http://connect.garmin.com/activity/157084835
The wee man had a soccer match, missed the alarm and didn't get up in time to get my planned run in pre the game. so only got out that night and was shorter than planned.
Legs were not great feeling heavy and no zip.
time : 1:15
Dist: 14.87km
Pace : 4:58min/km

Sunday:
Had played with the idea of riding Ras Luimi. but the young man had his first Basketball match at 11 race started at 12:30, so praying that things would go smoothly thew the bike in the boot, wore cycling gear under my cloths, and off we set.
Match finished at 12, so run out to the car and drive head to the race start, got to the sign on at 12:20ish and closed , on the way out I met the commissaire and got in, ran back to the car put the bike together and got ready, and raced to the start line, no warm up just line up and got ready to race, thankfully there was a neutralized start so I got some relief.
Once the flag dropped I attacked to really wake up the legs and off the front 5min averaging 400w's, the bunch came up and I sat back in to recover.
The Next few miles flew by, tried to get away but nothing happening, Really hate this negative racing.
heading on to lap 2, up the hill to Ballyneety there was a lull in the pace so off I went again, put in a good hard effort over 1Kw and got a nice gap however got the gearing wrong and was pushing a massive gear as the road climbed push it on and got a gap but once again they pulled me back. sat back in a chatted to a few lads I hadn't seen in years. Was nearly taken out of it by some fool who hit a cats eye, this push him towards the ditch and he panicked and went all over the place.
Decied to relax and want for the last few K and try once more, so with 4K to go went again and never got the gap I wanted the bunch wanted to keep it all together, so now time to wait for the gallop. the speed picked I was moving up nicely and getting in to a good position, up to50kph through the town and then a left turn on the outside of the bunch so not to get blocked in and then Bang, 3,4 went stright down in front of me swerve to avoid it, up onto the footpath nearly hit a Telephone pole. pulled the foot out of the peddles and could not get it back in, Race over

Felt good enough to get a result, but that life. I am missing a lot of high end power but as boring and negative the racing was I did have a smile for most of it.

Time 1:40
Dist 58km
Speed: 34.5/63.8
Hr :135/163
Avg Pwr: 183
Nor Pwr: 239

Cycled home to add on miles and time as it was too short.
Got out the lawn mower and went to cut the grass and the self drive motor broke, so I had to haul the mower up and down the garden which is on a slope so by the end my legs were tired and decided to leave the evening run.