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Alanya, Turkey 2013 - My Euro Dream Odyssey
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Tues Eve 6th Mar
Turbo Session
The main set after some high cadence and build wrk was:
6x(6 ride, 2 easy) as 1,4 steady, 2,3,5 6 mod hard.
A while since I had this intensity in a bike session, welcomed it with open arms
Enjoyed the session, rep 5 and 6 were felt in the legs for sure but I did push through no problem. I am still working off RPE but I think I am pacing them right. I feel a re-test isn't far away though 
HR 123; SPEED 29.7km/hr; WATT 208; CAD 87;
Time 1:18
Dist 38.5km0 -
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@Giffin100 More out loud sighing....ahhh spelling, my old friend/enemy, will I ever learn?
@MCOS thanks dude....just re-read my mail to you, that was good advice, it was like a chat from a 'saner' me
Was looking forward all week to this update, where I could say I biked almost 170km and ran almost 40k, alas it wasn't to be. Feel a bit better today at least and a good night sleep should see me in the pool in the morning.
Weekly Summary
05 Feb-11th Mar|# sessions|Time hh:mm|Distance kms
Total|13|10:21|99.95
Swimming|3|03:30|7.95
Cycling|2|02:18|68
Running|3|01:48|24
Strenth/Core|5|02:45|N/A
I try to keep the negative comments out of my log as I am a big believer in being responsible for the energy you bring into a room. But it's difficult at times. But I need look no further than a fellow boardsie today - Bambatta, had a crap time of it this time last year, but things turn around and so long as you are committed and consistent and stick out the bad times....good times will follow Also my next AAA race is not for another 460 days 
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Weds Eve 14th Mar
Plan Run with steady and mod hard efforts
The session called for:
10 easy
10 steady
4x(4 mod hard, 1 easy)
5 easy
Feels like ages ince I had one of these sessions, before the injury it was definitely these type of run sessions I enjoyed most so I was happy to be doing it Also surprised at the ave paces I was able to hold. Coach has told me that I won't have lost as much fitness as I fear and he is proving to be right. It's testament to how he has managed my ITB problem. That's key too....it still has to, and always will have to be managed. Between stretching and getting more flexibility in the hip area and strengthening though it can be managed and made strong. So a very enjyable session on a lovely evening...the layers are coming off which makes running even more enjoyable.
Splits
Ok it's been a while since I checked the weight and other metrics, was kinda afraid of what I'd find out But it isn't too bad.
Weight
Body Fat%
Muscle Mass
So...
Positives: Weight is down. Even after everything my diet has stayed clean and this is standing to me. For my A races sub 75kg is now realistic :eek: Still find that hard to believe....Athy 2011 - 84.5kg...and I thought that was me being light
Negatives: Body Fat up and muscle mass down. So the weight loss is moctly muscle mass..nt ideal but expected I guess. Expected because I've only been doing easy sessions, not anatomical adaptation at all. So I hope to regain the 2kg or so.0 -
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What do you use to measure your body fat and muslce mass?
Hi Ray it's this one. They are supposed to be fairly accurate:
“A 2007 study published in the journal Clinical Nutrition that compared measurements obtained from a Tanita body-fat scale and DEXA scanning reported a better than 96 percent level of agreement between the two methods (Thomas et al. 2007).” (from Racing Weight by Matt Fitzgerald)
Thurs Morn 15th Mar
As I cannot make tomorrow's club session I did a session this morning. A tough session that was interupted by the S. Korean Olympic Swim Squad. After WU and drills and 50 des, I started the main set. The 100's came in on average 1:41 and ranged from 1:35 - 1:45. There was no complete breakdown in stroke and actually set 4 was much better than set 3. Got into a nice rhythm in that set and really concentrated.
Time 1:30
Dist 3,800m
Reflection Time
Races
My races haven't gone to plan this year as of yet due to the injury:
Races
Races 2012
Jan Sun 15th
Tuam AC 8k
Feb Sat 18th
Ballinrobe Duathlon
Mar Sun 18th
MSB Paddy Weekend 5k
April Sat 21st
Sportsman Duathlon The date changed and does not suit me, instead I will do Ennis Duathlon on Easter Sunday
Ok so what of my objectives then, are they still on track? Realistic still? Here is a reminder of them:
AAA Medium Term Goal:
Alanya, Turkey 2013
2012 A Races:
TriAthy Sprint,
Crooked Lake
Blacksod
2012 Objectives:
Swim
400mTT sub 6:10
1,000m TT sub 17
Bike
20k TT sub 29min
40k TT sub 61min
Run
Run a sub 17:30 5k
Let 4:20/km be my easy pace
The swim objectives are still on track. Ideally I will get the 400TT before Athy and Crooked Lake. The 1000TT should go well before Blacksod too.
The run objectives, well it will be Dec 1st before I get to attempt a 5k now (Jingle Bells) but I am very confident that sub 17:30 will go. If I am in that shape then, well maybe an easypace of 4:20/km will materilise...there or there abouts. Good to have this goal at the back end of the year to keep me focused.
The problem with the bike goals is when will I get a chace to do stand alone TT? So these may have to go in a tri (sub 29 in Athy? Who knows) My club will be holding a few TT events during the summer so there maybe scope for an attempt or two there if the dates pan out.
The thing about goals/objectives is although I write them down, I rarely speak to anyone about them and they can even be forgotten about for long periods of time. The key is to see them...everyday. So that when training you know what you are building towards. So this is what I did. I laminated them and stuck them where I'd see them most...car visor, mirror as I check myself out, made a couple of book markers too. Already this week I am much more focused and goal oriented.
Kit Updates
I am on a two year super bike build! I decided to do it this way so as to spread the costs and try to get excellent components, it will actually really take 3 years. This year's items are below.
Saddle - free from a mate, will wait to see how Eddie gets on with his new one and then perhaps....
Peddals - Look Keo Carbon Blades, a present, got them at half price from bike 24 (85 EUR)
Aerobars - 3T Ventus LTD, Wiggle 920EUR, Bike24 899EUR. I put getting these right out of my head...until I found them, brand new on Ebay with nobody bidding for them, oppertunity knocked and I offered 30EUR over what I had budgeted for them...accepted and arrived on Tuesday Delighted. :cool:
Sorry about the poor quality pics 0 -
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BTW What I offered for the bars was 580EUR...bargin city
@CW Just for you CW...just for you! Truth is I don't have time for shaving! Busy man.
@mloc ya I use the athlete mode....never checked to see if there is a difference with normal mode, I must, might be interesting.
@interested Nice! Very aero! I think you should suggest them over on shotguns log....keep him between the ditches 0 -
El Director wrote: »BTW What I offered for the bars was 580EUR...bargin city
@CW Just for you CW...just for you! Truth is I don't have time for shaving! Busy man.
@mloc ya I use the athlete mode....never checked to see if there is a difference with normal mode, I must, might be interesting.
@interested Nice! Very aero! I think you should suggest them over on shotguns log....keep him between the ditches
Yeah, I use athlete mode also. The manual is fairly vague in its definition of an 'athlete', I must check with normal mode myself.0 -
Well it's a week since my last update....but fear not all, I'm not injured or sick feels good to say that :cool: So between injury and colds Jan, Feb and half of Mar have been testing times...very testing but a big positive has come out of it. My old "all or nothing" attitude seems to have gone, replaced with a "do what you can" attitude. It's great because now that I have begun to ramp things up things I am not starting from scratch as I would have been say last year.
Here's the update:
Thurs Eve 15th - Bike
As my last test was null and void I am working off a guess of my LTHR of 155. Nice to get back into some BG work actually. Somehow managed to clear the data before I noted it but I stuck to the above for the session. Legs felt it for sure but I'm glad to have that session under the belt.
Fri Eve 16th - Run Analysis/Massage
Went with MR Mooney for this and we went through a warm up routine followed by about 6k of running with strides. His observations: Arms held too high, swinging elbow way to far back therefore, a lot of tention in the shoulders, right leg swinging out, right foot turned out a bit, right glute very very tight....right side is where I had my ITB problem BTW, slapping the ground too much-should be quiter on striking. He then gave me a 30min massage working mainly on the tight tight right glute and the tight shoulders/upper back. Actually sore as it was it really helped.
Sat 17th - Long Bike
Cut this to 2 hours as Linda wanted to get to Galway for St. Pat's day, would have got up early only for I got a taste of what it would be like to have a toddler and a 3 year old screaming since 5am! Anyway, I was glad when this was over because the road surface around Banagher, Birr and Eyrecourt are ****e to say the least....I was totally rattled after. Not enjoyable.
Sun 18th - Long Run
Longest run since before Christmas....got through it fine although I did slow up for the last ten minutes. But the important thing is the ITB was fine. It was like a summers day and I enjoyed it very much.
Weekly Summary
12th Mar - 18th Mar|# sessions|Time hh:mm|Distance kms
Total|13|11:23|153.63
Swimming|2|02:20|5.8
Cycling|3|04:03|115.3
Running|3|02:30|32.53
Strenth/Core|5|02:30|N/A
Mon 19th Mar - Long Bike
HR 134; CAD 91; DIST 85k; SPEED 27.8km/hr Not as nice a day as yesterday but still, dry and bright. Enjoyed the spin even though at least half of it was into a stiff headwind. Kept the cadence relatively fresh and I was in the aero position for at least 2.5hrs.
Tues Morn 20th Mar - Swim
Nice easy session after the weekend to get things going. Once again my 100sw were faster than the 100pull...maybe because my kick gives me better body position...or perhaps I am getting some propulsion from the kick, or both. 10x 100 alt sw/p mod hard on 2: 1:32/1:36/1:35/1:36/1:36/1:37/1:36/1:36/1:33/1:36. Thats a significant improvement from just two weeks ago, very pleased. Fast 50's: 42, 43, 43, 43
Tues Eve - Easy Run
PACE 4:31/km; HR 148; Again concentrating on relaxing the arms and shoulders, keeping my bum tucked in and glutes loose. At times I felt I had it, only glimpses though but better than nothing. Felt sore after actually, think I am concentrating too hard sometimes.
Wed Morn 21st Mar - Swim
Enjoyed the session, I usually done when B+B is involved for some reason. the 4x 50 des: 51, 48, 46, 43. 400,300,200,100 B+B + 20s steady: 7:45, 5:47, 3:48, 1.51. 4x 50 fast: 41, 46, 43, 43. So close to a sub 40sec 50! Someday soon hopefully, mind you I paid for it on the second fast 50.
Wed Eve - Bike
HR 125; CAD 92; A good hour here, felt full of beans and had to rein it in a few times.0 -
Fri Eve 22nd Mar
45 min easy run with 15min steady pace
HR 146; PACE 4:21/km;I was tipping away nicely up until 35min when I started to struggle. Found it difficult to keep HR in steady and pace dropped. Sneezing a lot today too...could I be getting another cold??? 3 in 3/4 weeks - surely not! Anyway I really was feeling good up to that point. Arms down and relaxed, felt like I was in a good rhythm and 4:15/km was my easy pace for 17min. Hopefully it's nothing but I'll be cautious tomorrow.0 -
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Fri Eve 23rd Mar
Easy 45min Spin
Sun was shinning all day in D15 and while in work I kept my fingers crossed that it would stay that way, usually I'd have stuff to do in school after the bell goes but today I wasn't waiting around-straight out the door, excited that I'd be in short sleeves and shorts
It was the first outing of 2012 for the TCR, god I forgot what a beautiful bike it is to ride....supposed to be selling it and the Trinity at the end of the year to fund my new TT frame....but....it's going to be difficult to let it go 
Anyway I was looking forward to getting to the Park and the newly tarred Chesterfield Ave. If only all road surfaces were like that! Almost 4k perfect TT surface...loving it. As this is a recovery week of sort it was only a 45min easy spin but I had to keep reining in the effort, just felt like letting rip. For my winter spins I rode my older bike and weighed it down, god such a difference with a lighter bike, zipping along I was Very very enjoyable spin.
HR 123; CAD 93; AVE SPEED 27/km; DIST 21km; Time 45min
Sat 24th Mar
LER
My most enjoyable run of 2012. A beautiful, summer like, evening down at home, only one sound, that of the birds signing their songs. I ran with relaxed shoulders, MCOS's little tip helping me there, thanks dude. My arms would creep up now and again but I'd just bring them back down. Started very steady and build nicely into it finishing strong as opposed to struggling at the end. On a nice buzz this evening. Witnessed a lovely sunset for the last 10 min of the run...clocks go forward tonight Happy days. Actually tried a new pre run drink about 15 min prior-had a gel (Kinetica, best tasting gels ever) and then 100ml OJ, 100ml water, a scoop of unflavoured whey and some udo choice...bloody yum and may have helped me as I did not fade.
PACE 4:34/km; HR 140; DIST 15.97km; Time 1:130 -
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ScrappyDoo12 wrote: »...that means a less :pac::pac::pac: out of you dogg.
eh?
I sure doing the SoG 8k this year-love the race and haven't been able do it for 3 years now :eek: but as for 'cool dudes'.....I don't know any really so..... But there will be epic battles had Thanks, good to be back in the swing 0 -
Looks like once a week updates for me for a while, difficult to find time TBH...anyway still think it's worth while updating
Sun 25th Mar
Long Bike
What a beautiful day, a joy to be out there. It does the soul good to get a bit of sun on your back. That said there was plenty of wind around too and I was plugging away into it for at least 1.75hr. So by the end my legs were actually toast!
SPEED 27km/hr; HR 126; CAD 90; DIST 68km; TIME 2:30
Weekly Summary
12th Mar - 18th Mar|# sessions|Time hh:mm|Distance kms
Total|17|16:17|249.9
Swimming|3|03:00|7.2
Cycling|4|07:15|202.4
Running|3|02:42|36.3
Strenth/Core|7|03:20|N/A
A recovery week of sorts although more in intesity rather than volume. Highest bike milage in a long long time, running and swimming km staying consistent. Enjoyed the week just gone
Week Beginning 26th Mar - Speed
Coach started the week by telling me that the wekends race (first of 2012) should be interesting, I was thinking he meant in terms of where I am at...he meant because because I WILL be tired. I then took a look at the week ahead and he wasn't lying. Some tough sessions this week, including one on Fri and one on Sat - race Sunday. So the first of 2 weeks of speed work and thats fine by me Love the higher intesisity stuff so having a race in there actually makes sense really. Got started yesterday morning in the NAC
Mon 26th
Swim
5x200p steady + 20s: 3:27, 3:26, 3:24, 3:21, 3:25
I felt great in the pool this morning. What I was doing felt easy…too easy actually. I realized that if things were getting easy then it means I have a new ‘easy’, ‘steady’ and ‘mod hard’ zone. So after the first two I tried to up it. Although the times do not reflect how good I was feeling.
8x100sw mod hard + 15s: 1:32, 1:35, 1:39, 1:36, 1:38, 1:38, 1:38, 1:36
Now I was working for these but a fast first one left me struggling on the next two-15 sec goes by very quick! Found a good pace then for the rest.
4x50 fast on 60: 41, 43, 45, 44
At least I know that I can get the fast 50 under 40 (Long Course) if fresh…one of these days-it’s coming ☺
Mon Eve 26th Mar
Run - Easy, include 6x20sec fast, 30sec easy
Well a while since I had fast stuff and it certainly showed! Died on last 2 reps but great to be doing speed again. The easy bit felt relatively easy, moving along nicely. It's been a while since I went deep into the lungs...still coughing up horrible crap Reminds me of running a 800m on the track-nothing like it to open the lungs. Another splendid evening. Split details here
HR 147/175; PACE 4:34; DIST 9.7km; TIME 44:26;
Stretch/rolling - 40min
Tues Morn 27th Mar
Strength/Stretch
60min
The Food Diary
Monday 26th
Pre Swim: Half Banana
During Swim: 750ml Water+High5 Zero Tab
Breakie: My most substantial meal of the day and favourite meal
200ml water+unflavoured whey protein
Porridge with skim milk, blue berries, strawberries, flaxseed, undo choice oil, manuka honey (YUM)
Tea
2 homemade brown bread slices (Linda's mom) with flora + strawberry jam
11am Snack: Handfull of healthy nuts, apple, kiwi and green tea
Lunch: Salad - Wild rocket, chicken (plain/breast), cheese (made from skimmed milk), beetroot, peeper, organic cherry tomato's, whole meal begal with light mayo
Tea
Pre-Run: 100ml water+100ml OJ+one scoop whey+udo choice (YUM)
Diner(7pm): chicken casserole (Linda's mom) with steamed veg-carrots+parsnips+baby potato, potato stuffing (YUM)
Tues 27th Mar
Pre Gym: Half Banana
During Gym: 250ml Water
Breakie:
200ml water+unflavoured whey protein
Porridge with skim milk, blue berries, strawberries, flaxseed, undo choice oil, manuka honey (YUM)
Organic boiled egg
Tea
2 homemade brown bread slices (Linda's mom) with flora + strawberry jam
11am Snack: Handfull of healthy nuts, apple, kiwi and water0 -
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Nevermind your flora and skimmed milk. Get some kerrygold and full fat milk in to you!
Still no 910xt??? What's the story?
Well would you believe....2 months later than expected....got delivered this afternoon Very exciting!
Re the milk and butter, well I've always had Flora and after going to skimmed I'll never go back!0 -
Body Composition Watch
Body Fat (%)
Weight (KG)
Muscle Mass (KG)
So....
Weight down
Body fat down
Muscle Mass down
So I continue the tren in weight, namely down, and muscle mass, down but I also lost fat. I only made a return to strength training this morning so I hope to see muscle stabilise and even gain a kilo or so. For my first a race (Athy Sprint) my target weight is just under 75kg and for BF I'd like 9% or so. Anyway right now....10kg lighter than last year A races 0 -
Tues Eve 27th Mar
Bike
10 easy
4x 1 HC, 30sec easy
4x30sec build, 30sec easy
4x(10 LTHR + 5-10bpm, 5 easy)
5x15 sec all out, 45 sec easy
5 easy
Toughest session of the year thus far...and I was loving it Learning how to hurt on the bike has taken me a while but I am getting there. First rep of the 4 I struggle to get ave hr above 155 but I was above it for the last 4 min. I couldn't believe that this should be so difficult but I said "F it, come on-HTFU and HURT". So I did. The reps actually felt like BG work except for 10min with cad above 90 and speed (on the flow) at 47+km/hr. I thought I was toast after them and saw I still had 15sec all out x5, but again I really dug deep and powered through them. A shame (maybe even a sin) not to be out on a day like today but sessions like these are better done indoor IMO. Thankfully tomorrow is an easy enough day with a sports massage included. These two weeks will test me, two days in and I am enjoying it I must say....early days though
HR 139 (151/157/159/160); SPEED 34.5km/hr; CAD 88; WATT 253; DIST 51.8km; TIME 1:30;0 -
Weds Morn 28th Mar
Swim
On paper this session should have felt easy, it didn't feel that way though! Glad to see I have the pull b between my legs for most of it as I am sore from yesterdays bike session.
5x100p mod hard on 2: 1:39, 1:37, 1:36, 1:34, 1:34
Didn't intend on des the set but that's the way it worked out! Arms felt heavy. I swim slower without my kick as my legs seem to drop slightly with the pull b.
10x50p alt fast/easy on 70, the fast 50's: 45, 46, 45, 47, 47
A lot slower than norm, again I do swim slower with the pull b and again-arms very heavy
Dist 2,500m; Time 1hr
I hope to have my first swim garmin file later today for all to see 0 -
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El Director wrote: »I hope to have my first swim garmin file later today for all to see
Being a stats nerd i cannot wiat to see. It was a close call the weekend i near bought a 910 myself at the Expo:)0 -
I already uploaded this but in an attempt to keep it day to day here it is again (first half of yesterday)
Tues 27th Mar
Pre Gym: Half Banana
During Gym: 250ml Water
Breakie:
200ml water+unflavoured whey protein
Porridge with skim milk, blue berries, strawberries, flaxseed, undo choice oil, manuka honey (YUM)
Organic boiled egg
Tea
2 homemade brown bread slices (Linda's mom ) with flora + strawberry jam
11am Snack Handfull of healthy nuts, apple, kiwi and water
Lunch: Salad - Wild rocket, chicken (plain/breast), cheese (made from skimmed milk), beetroot, peeper, organic cherry tomato's, whole meal begal with light mayo
Tea and digestive bici x2
Pre-Bike Session: 100ml water+100ml OJ+one scoop whey+udo choice (YUM), a gel with 60g carb and half banana. Tough session ahead of me so I fuel appropriately.
Diner(7pm): Lasagna (Linda's mom) with steamed veg-carrots+parsnips+baby potato, potato stuffing (YUM) 0 -
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El Director wrote: »mmm.....well it kinda has sentimental value and considering you can pick up a new one for 50eur(ish) I don't think I'd get much for it....also it might be nady as back-up and a normal watch too
I'd have to get the pro versions if getting one so I could upload the data. I like that it can be used as normal watch with timer functions aswell. However I would really like the stats per length that comes with the swimsense. Actually the more I think about it the 910 seems to be the better all rounder. I can't make a decision to save my life.
Where did you buy your 910 from?0 -
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