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  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Tuesday 13th March

    Was feeling very tired before I even started so was not looking forward to thr 2x20min @ sweetspot, but once I got going it was fine and was happy with the outcome, infact considered doing a 3rd rep, but as I missed my lunch time run did this instead of the 3rd rep.

    Bike:
    10min warmup
    Rep 1@ 243watts
    7min recovery@ ~150w
    Rep 2 @ 241watts
    4min spinning - catching the last bit of the cycling on Eurosport.
    got changed and out for a run (was colder outside than on the turbo)

    Run: http://connect.garmin.com/activity/157717894
    Once running I felt ok, and doubled the planned 2mi to 4mi brick session.
    Was happy with the pace and feeling considering there are 2 drags that just hurt;
    was running hard and it felt hard but very comfortable and undercontrol.

    dist 6.45k
    Time 27:56
    Pace 4:19min/km

    Wednesday:
    Nothing, the alternator went on the car so the day was spent trying to get one, driving the kids around to school, matches etc and then work and trying to figure out how hard is it to change one.
    So didnt finish work till after 11 and that put a stop to any exercise.
    Hopefully I will get it all sorted tomorrow and get out,

    on a plus side, have my entry for Hell of the west, my first tri :( will look to get in to Tri Athy.


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Thursday 15th: http://connect.garmin.com/activity/159623487
    Got the Car fixed, and finished working just after 9, so the dilemma of missing 2 days or go for a run, mentally wanted to sit down and have sugar but that nasty guilty feeling kicked in again and off I set

    body was tired but I need to start adding structure to my runs so will begin a few weeks of hill reps
    the hill is .5 mi long
    did 6 reps, times from 4:26 - 4:56
    on the 5th one I was shot but the time was under the 5min target, so I set off on the 6th rep got under the 5min and pushed my self a bit too much (got sick at the end:() so off home with me

    Friday 16th: http://connect.garmin.com/activity/159623451
    Went for an easy 40min run to try and loosed up the legs
    dist 8:4k
    pace 4:45/min/km

    Swim: 2500m
    My whole body was tired starting, did 500wu
    10 * 50 Band, the last 4 were a struggle, got held up behind slower swimmers and once the pace drops so do my legs (so maybe I doing it wrong)
    3*500 alternating between easy 50 and hard 50, just to mix up the session

    Saturday 17th:
    Long run: http://connect.garmin.com/activity/159623641
    Up early and off I set, never really comfortable, got a few miles and began to have tummy problems which slowed the pace down a bit, this continued for a few miles, I dont think I need to go into details. but alas it needed to be sorted. Once I got to the 10miles mark I was out of water and it was getting warmer, so I went looking for a shop and nothing open,
    Im not sure if it was physical or mental but started to slow down, At the 15mi mark had a decision to shorten the run or add on some, so I added it on, this is fine but the last 3k are up hill with a wall right at the end,
    this run took a lot out of me, I was spaced for the rest of the day, or maybe it was standing around at a parade.

    Time: 2:36
    Dist: 30.11
    Pace: 5:11min/km

    Sunday 18th:
    Bike http://connect.garmin.com/activity/159623655
    Once on the bike the legs were tired and power down. Never recovered from yesterday. however it was a lovely morning and one of them days its fun been on a bike.
    Ended up in Bunclody and decided to head over mount Leinster, a nice climb even if it was done slowly. the hole spin was nicethe sun made it more sweet even if it was slow.

    Time: 3:15
    Dist 75km
    Avg Spd: 23.39
    Power 154
    Nor Pwr: 180
    Elevation :818m

    Monday 19th:
    More bike :)http://connect.garmin.com/activity/159623423
    The body is very tired, and lay in bed for an hour looking for an excuse not to get up and train, but could not think of one, not sure if that is a good or bad thing.
    another hillyish cct, power still down on what I would expect, Near the end my ITB began to get sore, need to spend time rolling it out.

    Time : 3:40
    Dist: 93.5km
    Avg Pwr: 164
    Nor Pwr: 191
    Elevation: 776m


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Tuesday 20th:
    Bike
    Was not sure how the body would be as it felt heavy and tired all day. was late enough when I got on the turbo, and the plan was 2*20min @90% FTP but after the weekend was not confident I would get it done. but to be honest I surprised me and got both done,

    10min warm up
    20min @ 240 watts
    10 min recovery
    20min @237 watts.
    5min cool down cut short due to a puncture:(.

    Wednesday 21st:
    Missed the lunch time run due to work, in fact missed lunch due to work.
    Planned to hit the pool on the way home, but had to bring the youngest to the Doc's - he not well, or look not well so that put stop to that, by the time we got everything sorted that night it was after 9 and not a hope of getting to the pool in time for a swim, so off for a run, left the Garmin out side to pick up the satellites and when I got ready it was dead, no battery
    So ran on feelings and I felt good kept a nice pace and pushed the pace.

    slightly over 13k and no idea of time.

    Thursday 22nd:
    planning a lunch time run and again this was removed, we have the Director of the dept. over from Austin so its all hands on deck, I moved things around so could get out at 4, but a meeting with his good self ran over, and didnt have the time to get it in. so swim it was or so I thought again things ran away and it was after 9 before I got everything settled, I am so unimpressed with swimming or lack of this week.

    so on to the bike at almost 10, warmed up with not the foggiest idea of a set, so stuck on a sufferfest, just got revolver and havent done it so off I set.
    10 min warm up
    The main set was 15*1min at 323watts 1 min recovery spinning.
    got the set down and felt good was able to maintain the 1min no problems (possible should have used a higher watt) so moved the vid back 5 reps and did a total of 20 efforts.

    total 40min set
    avg pwr: 221
    nor pwe: 260
    once done spun the legs for 10min to get all the crap out of them.

    Friday 23rd:
    Lunch time run again removed, believe me not complaining but it is mad busy, and it seems to get this way when i am trying to put in a big week.
    both run's and swims will be down this week.


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Fri 23rd cont:
    Hit the pool on the way home, with a 7 *500m off 10min in mind,

    300 wu
    1st 500 9:40 - felt crap arms were hanging out of me, stroke was
    non-existent and felt like I was fighting the water.
    2nd 500 10:05 - as above, 30sec recovery
    the remainder were done out of sturbbornness, felt like no quality times were in and around 10:30 - 11min
    did 200 cd.

    Sat 24th:
    Bike http://connect.garmin.com/activity/161552032
    looked at the weather and was down for a real feel of 4deg, so dressed for this, and was I sorry the temp picked up nicely as the day went on, and what a lovely day. and was on new roads :)

    the first few km just span the bike to waken the legs up, there was a bit of a breeze down to Kildorrey, but the way back was lovely

    Time : 3:46
    Dist: 102km
    Spd: 27km/hr
    Avg Pwr 170
    Nor Pwr 191
    cad 70

    Brick:http://connect.garmin.com/activity/161552044
    once off the bike went for a short run to see how the legs would react, and were they stiff and lacked life.

    Time: 18min
    Dist: 3.4k
    Pace 5:15min/km

    Sunday 25th:
    Long run http://connect.garmin.com/activity/161551943

    Im not really a fan of these morning run, always feel stiff as a board in the mornings, a down sign of been old.
    I set off and not sure if I still had yesterday in the legs or the lack of stretching or the heat (or im old and slow) meant the run was a slog.
    Never felt like i had the energy to push the pace, had to stop after 12 miles to buy water as I had drank 2 bottles,

    Time: 2:34
    Dist: 29.58km
    Pace: 5:14min/km

    A very nice weeks training, had my largest volume so far, with 15hrs,
    and I missed 2 runs and 2 swims so cant complain.
    I am sooo looking forward to a recovery week now to recharge the body.


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Monday 26th:
    Tri Club session

    was a bit apprehensive tonight after the way I felt on friday I was not sure how I would be in the pool.
    Got there a bit early and did 400 easy to warm up to loosen up the body,
    The main person who leads out the lane was missing so I had the honour tonight.

    400 wu
    200 with fins working on stroke,
    4*200 on 3:50 in on 3:30;3:33;3:35;3:40
    1min rest
    4*200 on 3:50 in on 3:31;3:34;3:35;3:41
    4*50 fast - 45. 55,46,58 - the slow ones were due to cramp thankfully it decided to swap legs for each.
    200 cd
    jumped in to the public lane, and did 700 slow to get up to the 3K, once there still felt ok so did another 200.

    fell like im loosing second(s) on each turn may be dreaming or wishful thinking.
    but happy with the times tonight as i was leading the group,
    and going to set a target of 3:20 for the 200, working to 3even:D


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Tuesday 27th:
    took the night off, part of my 1 day off during recovery week

    Wednesday 28th:
    Unable to get to the pool on the way home, so went for an easy run, battery dead again on the garmin, so ran on feeling, approx 7k

    Thursday 29th:
    55min on the turbo, spinning a low gear covered power and just made sure the cad was high.
    approx 23k covered at over 95rpm

    Friday 30th:
    Lunch time run, leaving work and met someone I used to work with years back, and have met him during the Limerick and Dublin marathon (and cant recall his name for the live of me :o) so I set off with him, a nice slow run but the company was nice, the problems at about mile 3, my stomach started acting up and began to get cramps, now been in Dooradoyle there was not many places to "stop" so ran as fast as I could back to work.

    Swim: 3000m
    500 wu.
    500 in on 9:30
    1500 straight - not sure of the time just wanted to do a long straight one,
    500 cd
    Felt ok in the water, read about clenching your butt to engage your core muscles to help keep the legs and it seemed to work,
    at time felt nice and comfortable, even do most of the stroke is not natural yet, I have to concentrate on it all the time, other wise it gets messy and short.

    Saturday 31st: http://connect.garmin.com/activity/163344468
    Had to drag myself out of the bed for a cycle,
    Left the house with no idea where to go - one of them morning where you just dont care. So decided to try and get new roads,
    Ended up on some of the Keeper Hill challenge, and the roads are non existent :eek: ; but some nice steep climbs and lovely views.
    My right hip started acting up and a sore ITB when out of the saddle.
    Ended up been a harder cycle then I originally planned.
    My leg was still "sore" when I got home so left the run

    Time 3:05
    Dist 76.31
    Power 160/500
    Np 192
    cad 69

    Sunday 1st: http://connect.garmin.com/activity/163803712
    again had to drag myself out of bed, planned a long run
    Ran on feeling wanted it to be slightly slower than mp, and for the first 11 felt fine holding 4:5ish min/km pace after that the road started to go up and pace went down to 5:2ish pace, I started to feel the lack of breakfast at about mile 15 and wished I had food was starving.
    Happy with the run felt good even if the pace fell off, part of this was the lack of breakfast, went walk with the kids later in the day and the legs were fine(a bit sore this morning do)

    Time : 2:54:00
    Dist 34.12km
    pace 5:06min/km

    Another phase over, the main down side I see is some poor pool time, may be more ?

    Week|Swim|Bike|Run|Total
    1 |3:15:00|4:40:00|2:50:00|10:45:00
    2 |2:25:00|4:17:00|5:02:00|11:44:00
    3 |1:10:00|9:31:00|3:51:00|14:32:00
    4 (Rec)|2:50:00|3:55:00|4:10:00|10:55:00
    Total|9:40:00|22:23:00|15:53:00|47:56:00


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Monday 02-April new block

    Tri club swim set,
    Got into the pool a bit earlier and was able to get 800 wu with fins,
    200 Scull (25 scull - 25 normal) - I am so crap at the front scull, I just feel like I am standing still in the water and I know it's wrong but occasionally I have to give a small kick to get me moving, so I am doing something majorly wrong.

    3*500 off 9:30 - got the first one done in 9, and I was jaded never good when your told you look tired,
    second one was on 9:10 and the last 9:20, my arms muscles were in pain during the last one, not sure if this is good or bad.

    got in to the public lane and did another 400m, would have done the 5 but I thought I had the 3k done but only counting now I realised I made a boo boo


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    I have been putting this off for the past few weeks in the hope I could make it happen but a few external thingies have come up and I have withdrawn my entry to IMUK,
    this was completely outside my control and as much as it peeeeed me off there was very little I could do so have to accept it.

    This and a lot of pressure in work is taking its toll on the body, I'm feeling really tired, the body does not seem to recovery and have been getting cold sores, so I may be a bit "run down", my NP from the bike is down, the run's are slower,

    So now I need to rethink what to do next,
    I have pencilled in the double in Athy (will be my first tri :o) , Hell of the west, possible Brian Boru and Hardman Olympic, I may look to swap this to the full and not let the training go to waste. As I read some good things about it last year.


    now I have to look at my training (If doing the Hardman do I continue what im doing and just add another build block or start again,
    I also have to get the motivation back, which Im hoping won't be hard as I am having fun most of the time.


  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    Sorry to hear that BM :(

    You've got some solid training under your belt so fair play to you and hopefully you'll get to put it to good use in those other events. Your mojo will definitely bounce back quickly if you get a bit more of a chance to recover with work, life, etc.


  • Registered Users, Registered Users 2 Posts: 3,830 ✭✭✭catweazle


    Sorry to hear that Benny, I used to laugh at that 12.30 Ironman target of yours in the IM Time list as I think you would have been well under that the way you are going. Perhaps a 1/2 Ironman, Kenmare, Swinford and Galway are in easy reach of Limerick


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  • Closed Accounts Posts: 7,454 ✭✭✭hf4z6sqo7vjngi


    Sorry to hear, make sure you do not let that base work go to waste.


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Tuesday 3rd:
    Not in the humor for anything I got on the bike regardless and spun for 40min

    Wednesday 4th:
    The kids off school so I dont have to do the school run so I joining the Tri club for their early morning session,
    session was 20*100 off 2:10 I took over at the front from the 5th and was avg. 1:40- 1:45
    total of 3100m

    Thursday 5th: http://connect.garmin.com/activity/166707791
    One lovely evening was really bright, my head lamp died and never really noticed,
    Never looked at the watch and ran on an easy feeling
    Time 57min
    Dist 12.31k
    Pace 4:41min/km

    Friday 6th:
    The pool was not open till late, had my gear in just in case I could sneak out but that never happened.
    Was heading home for the weekend so I had plans to cycle up, but this place didnt let me out on time and it was getting too late in the day for an 80mile spin,
    once we got up home I got changed for a run, but forgot my high vis jacket and light :(

    Saturday 7th:
    Up at 6 to head to Dublin for the day, planed an evening run but we had just arrived and The better half and family were called to a dying relative.
    so i had baby sitting duties

    Sunday 8th: http://connect.garmin.com/activity/166707773
    the relative passed away so my plan for a nice 22miles was scuppered. I did get up early and got in a nice 90min before everyone else work up and started planning the funeral.

    A tuff run, some step roads or long drags
    dist 18.46
    Time 1:35
    Pace 5:11min/km

    Monday 9th
    nothing with the funeral

    Tuesday 10th:
    Heading back home to Limerick,
    got changed for the long cycle, bottle filled and grabbed the bike and back wheel flat, changed it and started pumping and nothing the pump was doing squat.
    got some air in the tyre but was not risking an 80mile spin with no pump or spare tube.
    Finished work and after missing 2 long bikes had to do something.
    so put the bike on the training and loaded 2 sufferfest.
    Started the downward spiral and first 2 intervals were good power was up,
    then to finish the weekend off had an attack of palpitations (HR went mad)
    hopefully a result of lack of sleep from the weekend and the excess amount of coffee.
    took a few min off to relax and took off the videos, and stuck on some crap to just ride to.

    Total: 2:47
    Dist 82
    avg Spd 29km
    Power 170
    Nor Power 180

    Wednesday 11th
    early morning swim.
    met the tri club again, could get used to this.

    the set was 2*200 of 4min and 3 * 100 off 2min
    this was repeated by 4

    the first set was fine felt good in the water,
    Lead off the second and was coming in on 3:40 for the 200's and starting to slow down, the 100 were awful I struggled to hit the time,
    for set 3 I moved back in the group and felt dead in the water no power, feel and it felt like I was swimming through tar.
    the last set was ok a bit better
    total distance of 3800.


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Wednesday 11th pm:
    http://connect.garmin.com/dashboard?cid=1034089
    with the family still up home I had some time to myself,
    So I heard about a nice trail run, (never ran trail before) so it might be a nice way to get in a run.
    It was fun, I felt good and comfortable and some savage views from the top.
    I did take a wrong turn and after running downhill for half a mile I came to a junction and decision time, as I didnt know the route or how long left,right would add on, I turned around and back up the hill and actually found the track i was meant to be following.
    Once done I added an extra 3ki loop to bring it over the 20k.

    Time: 1:37
    dist: 20k
    Pace: 4:50min/km

    Thursday 12th am
    Swim, I could really get used to these early morning swims,
    500 wu, a mix of 1 arm and fist.
    Main set
    400,300,200,100
    150, 150,100, 50, 50
    Felt better than yesterday and I didnt push the pace I wanted to swim it comfortable, each 100 was approx. 1:50
    with 20 sec rest between each.

    PM - http://connect.garmin.com/activity/167420195
    the plan was a road spin, got home later than I wanted from work, and it looked like it was about to pi$$ down, so like any decent person flipped a coin outside or turbo. Outside won so off I set.
    and was I glad I did, it is the first time in a long long time that I felt that good on the bike, I just sat there and it went forward, never pushed the pace outside of a few drags, got home as the heavens opened :D so threw the bike on the turbo and just spun for 20min, the feeling was different and after the 20min mentally I had enough so stopped and stretched and rolled for 30min.

    Road piece
    Time 1:10
    distance 33.3
    Avg sp 29kph
    Cad 81
    power 233\453
    Nor Power 245

    Turbo
    Time 21min
    Distance 10
    Avg sp 28.35
    Power 181\320
    Nor Power 195

    Friday 13th am Swim
    600 wu, there was a big group and the warm up is a bit m start,stop
    Main set
    5*100 off 2:10 (1:35, 1:40, 1:42, 1:43, 1:45) I lead these and went out a bit too fast on the first and suffered for the rest.
    3*200 off 4:30 med pace (~3:50) - moved down the line for these
    5*100 (1:40, 1:43, 1:44, 1:46, 1:50) leading again and these really hurt but I was happy.
    8*50 - 25 kick 25 swim
    the pool emptied at this point so I stuck on the fins and paddles and did a slow 700 just trying to work on the catch, keeping the elbow high and accelerating the arm though the water.

    I thing I noticed, during the 100's when tired I was only breathing to my left every stroke, and my right arm was seemed to be doing nothing, the catch section was not there, tried this with the paddles and my hand turned in the water so I lost some propulsion. (if this makes sense)


  • Registered Users, Registered Users 2 Posts: 8,208 ✭✭✭shotgunmcos


    Hey benny good work on the swimming. Leading out the middle lane is last step before you join our lane :D Although I've missed so much swimming lately that I think I pop into your lane for a few sessions next week.

    Question about the right arm. Do you feel that when you start breathing to the left every 2 that you subsequently drop your right elbow and lose horizontal momentum by pulling vertically? Perhaps you are rolling with your shoulder rather than your hip to get your face out of the water for a breath quicker? Perhaps you are simply throwing the right arm out there and focusing solely on getting oxygen so you are missing your catch?


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    thanks but not sure about moveing lanes, I swam beside Ross (I think) for about 3 seconds and he was gone, :( also kids back to school next week so I will try and get over for the lunch time sessions, as these are way better than swimming on my own.

    as for the stroke, I have no idea where its falling apart or if its on both sides if I swim bilatterly. I will try and "look" monday and narrow down the problem,


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Saturday 14th:
    A nice morning to look out at, but was cold, and I wore too little, could have done with an extra layer. the run its self was ok, I felt a little stiff, never pushed the pace just ran naturally. I did start to get hungry around 2 hours in and this I think did slow me down for the last few miles. the last 5ish miles were into a headwind and on dead roads and all 3 didnt help.
    Was starving for the rest of the day and eat all around me.

    Time: 3:00
    dist: 35.6k
    Pace: 5.06min/km

    Sunday 15th:
    Another lovely cold morning, the legs feeling yesterdays long run in them, and were a bit on the tired side. after 3 hours I was bored and tired. Didnt bring enough food with me, and was running out of liquid. Still felt strong and rode the last few miles at ~200watts easily.

    Time: 4:00:00
    Dist: 105.86
    Speed: 26km/h
    Avg Pwr: 160
    Nor Pow: 179

    One of my biggest weeks so far, feeling a tad bit tired but happy with the volume and so far the body seems to have dealt with it well.

    |# number of sessions|Time hh:mm|Distance
    Swimming| 3| 3:50 | 9.1
    Running| 3| 5:13 | 62.14
    Bike |3| 8:20 | 231.20
    Core\Other| 2 | 0:30 |
    Total |11|17:53 | 302


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Monday 16th:
    Tri Club swim set,
    Got there a bit earlier and swam slowly to see if I could see what was going wrong with my stroke during breathing.

    wu 600m
    main set was 1500m straightish, 15*100 with 10seconds rest.
    I felt dead again, the long weekend and bad sleep didnt help. but I struggled here,
    Time was 31:30 (I think will get the official time next week)
    I would expect (may be talking crap) to be a bit faster and would have expected to be under the 30min,
    did another 2 just while others were finishing.
    in to the public lane and did 4*200 concentrating on stroke,
    total 3100

    As for my problems, it is on both side only the right is worse.
    I did ask and was told to try and hold the pull till my head was back in the water,

    From what I feel and please forgive me if the description is not clear.
    when my pull starts my elbow is to the outside of my body line, and I try and keep the lower part of the arm pointing down, however when I breath the lower arm come across my body and it feels like my shoulder "disengages" and lets the arm slip through the water and not catch.

    My thoughts and probably way off the mark

    flexibility: when I turn my head I pull my elbow off line, and screw everything up.
    A weak shoulder:
    Bad timing:
    taking to long to breath in: (I did notice I was not breathing out till just before I turned)
    Bad technique
    All of the above and many others I havent thought of.


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Tuesday 17th:
    Missed the chance for my mid day run,

    Bike
    VO2 sessions. not looking forward to this.

    10min warm up, and the legs are still fatigued but they will wake up I hope
    5 min @ 110% FTP - coming in on 284 watts
    5 min recovery
    3*3min @ 120% - 310,308,289 - the last one was a real struggle
    10min recovery
    8*1min @ >120% - 324,320,314,298,317,310,319,314
    spun the legs for 5min

    Got changed and quickly hit the road for a short run,
    Legs felt ok considering, Aiming for a nice 4 mile but about 12min in the weather turned and the heavens opened, I started to get very cold so cut my losses and headed for home,

    total of 4.8k in 24min


  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    BennyMul wrote: »
    3*3min @ 120% - 310,308,289 - the last one was a real struggle
    10min recovery
    8*1min @ >120% - 324,320,314,298,317,310,319,314

    I might try this session if I can man up enough :rolleyes:
    What recovery did you have in between each of the 3min and 1min efforts? Same as the efforts i.e. 3+1mins?


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  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Hey, yep the recovery was the same as the rep.
    a nice set was done on the hour as well.

    3 x (3 min hard 3 min rest)
    the original set was to do the below with 4 x (2min on , 2 min rest) but I swapped it from the 1min as I didnt fell I would have been able to maintiain the power.
    8*(1min on, 1min recovery)

    have fun:D


  • Registered Users, Registered Users 2 Posts: 8,208 ✭✭✭shotgunmcos


    VO2 work sucks sweaty smelly ass :(

    Tasty session put down there!


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    VO2 work sucks sweaty smelly ass :(

    Tasty session put down there!

    thanks it did hurt a lot but as with yours a short while later was like nothing done.- well almost

    Wednesday 18th:
    with me back on the school run Im unable to get the early morning swim in, which I did enjoy so headed over to UL at lunch time for the informal session.
    Which was hard, a rush over and rush to get in,
    session was 2 * 50s and then 5 *100 all by 3
    I slipped in near the back and was glad held my own but near the end was leaving a slight gap,
    once done the pool emptied and I hit another 400 easy

    got home and had to break the news that I have to travel to China for 2 weeks in June, so at the moment either Hell of the West or Athy is at risk :mad: let alone the impact this will have on training.

    SO had planned a run last night, put the kids to bed and completed some work, and looked out at the rain and cold and my heart sank, and with earlier news I called it quits and had family time.


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Thursday 19th: http://connect.garmin.com/dashboard?cid=9870322

    A nice run, felt good and comfortable. stopped for a wee and accidently hit the "stop" button on the Garmin, so I am missing ~25min from the run.

    Friday 20th: http://connect.garmin.com/activity/170341550
    Headed over to UL for my swim and pool closed :( for a water polo thingie.
    Headed home and went for a short recovery run, had limited time as I had to bring the young lad to Hurling, which was cancelled what a day :p

    Saturday 21st: http://connect.garmin.com/activity/170341533
    The better half was away for the night so I had the kids so was restricted to the turbo, but I was spaced in the morning, struggled to get out of bed and decided to leave the turbo as it getting late to start a 4hour spin, with 2 kids to mind,
    Once the better half came back I hit the road for a long run. The plan was to do 90min and collect Josh (wee man) and he would join me for the rest.

    I felt really good running keeping a nice pace which most of the time felt easy (apart from a few drags) only down side was it pi$$ed, the dry, then hail stones etc.
    So at ~100min collected Josh, as the skys looked like they would open again I threw in a rain cape and they did open so I gave him the cape to keep dry, and gave a few drivers a laugh, the two of us in the pi$$ing rain trying to put a rain cape for a grown man on a 9year old, he was lost in it, but a very funny sight or I thought it was.
    so we battled away in the rain a few slow miles from here but the company was fun.

    Time: 2:39
    Dist: 33k
    Pace: 4:53min/km (4.42 for the first 22.5k)

    Sunday 22nd: http://connect.garmin.com/activity/170812074
    I started to look at my bike position and try and modify it to be more "triathlon" like, so doing it slowly moved the saddle forward as I had it way back, (approx 4cm move)
    So off I set, felt weird and took a good while to get used to it, not sure if there was any improvement with the move, I was stiff at the end again not sure if this is due to the position of down to a combination this and yesterdays run.

    The route was a 2 lap cct of Doon - LoughBrack -RearCross
    a nice loop which has a 10k climb, not steep but still there, and constant.
    Felt ok power again slightly down but this appears to be the case after a long run the previous day.

    time: 3:25
    Dist 88.34k
    Speed: 26.7kph
    Cad: 73
    Power: 167
    Nor Pwr: 185

    An ok week, missed 2 sessions, 1 due to tiredness and the other as pool closed.
    so total hours down on where I wanted them to be,


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Monday 22nd:
    tri Club swim, last one :(

    500 wu
    8 * 50 - getting out and walking to the end, chatting to RedB (very nice bloke)
    8 * 50 - sprinting 12.5 then swim to the end.
    4 * 50 - swimming in a pack, felt a hell of a lot more comfortable than the last time I did this.
    4 * 50 sighting, a bit better trying to kick harder when looking to keep the legs up.

    Hopped into the public lane to bring the number to 3k and went slightly over
    swam a slow 1500,

    Tuesday 23rd:
    Easy lunch time run, 40m and about 8k.

    Pm V02 Session,
    was dreading this and mentally before I started I didnt have the confidence I would complete it.
    got the bike setup and the 2nd half of the footie just after starting so something to take my mind off what's ahead.

    15min warm up,
    main set 6*6 @100-105% FTP with 6min recovery. all to be done in the TT position, as I dont have a TT bike or bars yet I rested my elbows on the tops and played imagination bike and I nailed it :D.
    the first 5 were perfect, the last was a bit off but there was another 1, 2 intervals in the legs but as it was almost 10:30 finishing the last one si I called it quits
    the numbers were - 264,263,261,261,263,253

    Felt great getting off the bike, tired but happy out.


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Wednesday 25th:
    Lunch Time swim, or lunch time suffering
    sets were
    5*100 off 1:55\1:50
    2*50
    4*100
    2*50
    3*100
    2*50
    1*100
    200 easy
    total 2K, in 40min

    started off fast, a bit too fast the front fish coming in 1:20ish, me I was around 1:30 and all 100's seemed to be between the 1:30 and 1:40.
    struggled to hold feet at times as the pace was slightly to fast for me, and my stroke did fall apart when suffering.

    PM
    watching the CL again and was meant to run, looking out at the wind and rain did not entice me to get out, but told myself to cop on its not that bad so off I set, and it was, thankfully the stretch in the evening means the first few miles were bright enough so it helped.
    easy run approx 10K in 45min

    On another topic I get an entry for Joey Sprint Sunday, so can pop my cherry, I purchased a handlebar\tri bar combination (not sure of the correct term for these) a few years back and they are sitting in the shed never used or even installed so should I use them.


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  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Thursday 26th:
    An odd day planned bike ftp session, started putting the tri bars on the bike, took a bit of fiddling to get the gears working and was after 10 when done so laziness kicked and did nothing :(

    Friday 27th:
    short run 8.5K
    time : 40min
    pace : 4:36mi/km

    Swim:
    easy 100
    500 straight easy pace - 9:53
    500 b+b this was easy on the arms but technique was $hit - 10:42
    500 straight 8:30 (Im hoping I counted correctly)
    500 straight -10:30 was broken up in the middle to keep an eye on the young fella.
    easy 800 split up.

    My swim has gone to the dogs the past few weeks, my stroke is shocking and I need to get back to basics and stop trying to push the pace until I get this feeling ok again.
    The end of the swim was a bit of a mess, the young was in the shallow area playing and a few " un desirables" were also messing and hit my lad, now these others were from a well know local family so I stopped the swim and headed over to keep on eye on things, thankfully they got out shortly and I could return but never got back into it.

    Saturday 28th: http://connect.garmin.com/activity/173047239
    Had in the in-laws over so up early
    I finished off the bike setup last night, did'nt adjust the position so it may be way off, so I tried to spend most of the time in the TT position,
    it felt ok, a bit stretched and to get a nice compact feel was on the tip of the saddle, (may need to look for one of them angular seat posts)
    rode a few miles hard and felt ok, was able to stay in the position,
    it was stiff standing up once home so I will need to look at the position, or stretch more.

    Not sure of the power as the head unit kept dropping the signal, hopefully it's the battery in the wheel or the head unit,


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    So my first tri, and I was cacking myself no idea what to expect, I was told I would be fine, but could not relax or believe it,

    Got there early racked the bike made sure I knew where it was, put down the towel and shoes, gear etc all laid out nicely,
    went back to the car and tried to relax, found this difficult. Met @RedB and chatted for a while, at this point I needed to do something so started to do a light warm up and stretch.
    made my way to pool side, and continued to stretch and talk to a few familiar faces,

    swim:
    over the past few weeks my confidences here is shot, anyway we all got into the lane and swam to the deep end, and got sorted into order I ended up been second the lead fella was aiming for 12:30:confused:
    the rest of kinda agreed to take turns on the front, off we went I tried to hang to his feet and lasted near the 100m's but it was too fast and I was starting to suffer so tried to settle into my own race.
    was tapped on the feet to let the next one through which I did and ended up at the back, which was too slow and I did tap the heels and nothing no one letting me through.
    getting a bit pi$$ed at this stage I had planned to go past the next length but that was it and out we got.
    Swim 15min, not happy with this a lot of work needed.
    still 59 overall so mayb im been hard on myself.?

    T1: 2:30
    the cold when you hit the open air was refreshing.
    big mistake made here, I didnt have a tri suit so wasted a crap load of time putting on shorts, jerseys on a wet body.
    Ran in cycling shoes and will have to change to running with the shoes attached.

    Bike:
    supposed to be my "strong" suit so naturally I was a bit nervous as I personally hate TT's. I felt good on the bike a bit of anger from the swim and t1 helped,
    The aim was to pick a cyclist ahead and chase them down, this worked.
    I did pass someone from Ennis I think and shortly afterwards he passed me again and I had to slow up, not sure of the drafting rules here, in the end I went past him again and the last I saw of him,
    off the bike I nearly came a cropper, right calf cramped and just about held it, legged it in and racked the bike straight out,

    time 40:51
    5th fasted bike,

    t2 57seconds

    Run:
    the legs were dead, and I just ran as fast as I could, not sure if it was fast or slow. as with the bike picked someone ahead of me and chased them down, it worked, on to the last bit and had 1 more to catch got him just before the line.

    Time: 20:57 ( a PB for the 5K - well first 5K so not hard)
    11th fasted

    Overall 11th
    2nd in the age category. missed this by 1:20 more than I lost in the pool and t1 :(
    No one passed me in either the swim or bike.
    happy with the day and result,


  • Registered Users, Registered Users 2 Posts: 3,830 ✭✭✭catweazle


    Deffo a bit of under performing in the pool compared to what you can do, but a cracking result all the same considering the top 5 were all of the TI junior squad


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Took Monday off to relax after the weekend and felt it was needed.

    have a slight dilemma this week, it is supposed to be a recovery week.
    however I have the LCM on at the weekend and next week will be\should be a recovery week to get over the marathon. So I have extended the phase to a 4 week and 1 recovery. Not sure if this is the correct thing :D

    Tuesday 1st: Summer is here and looking out, it really feels like it.
    Simple lunch time recovery run, had a small window as had to be back for a meeting,

    Time: 40min
    Dist 7.8k
    Pace 4:53min/km

    Bike:
    V02 Session.
    10 min warmup spinning the legs with a few high revs at FTP
    Main set
    10-20 2min @110% FTP 1min recovery. Got 16 done.
    the first 12 were @ ~283 watts,
    last 4 were @~274w, the last one I struggled and was the number was below 10watts drop in power I wanted,

    Good set and I was in a real world of pain for these, the more reps done the more of the 2min it hurt, which I suppose if the point.


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Wednesday 2nd:
    Lunch time swim.
    a few less people in today and I fitted in down the back, I wanted not to have to push the pace and swim the set, I found that I was trying to force the efforts and my stroke was crap so Im thinking that this was me learning to swim bad :confused:

    so down the back and just swam and tried to concentrate on my stroke.
    total 2k

    Run:
    the young man had hurling training, so I took the opportunity to do a set.
    goal was 10*1K @10k pace 200m recovery doing laps of the pitch
    the first few were fine, the pace feel off after that, lost count and thought I was done on the 9th, but alas had one more to do, not sure if I was just fcuked or mentally not there but the pace was way off so just warmed down and watched the rest of the training session,
    sets #:3:55,3:58,4:02,4:06,4:15,4:08,4:15,4:19,4:20,4:38 for half
    was tired after the run and happy when it was done.

    Thursday 3rd:
    Swim - back to basics
    200 warmup
    500 kicks, 25m per side, for 200m remaining was 6 kicks and a pull to change side, trying to breat on bad side.
    100 swim
    500 Fist\swim 25 fist - 25 swim
    100 swim
    500 B+B - I noticed a few problems or what I understand as problems doing these and spent the full 500 trying to work on them.
    100 swim
    500 catchup - noticed when breathing on bad side my legs dropped, could feel them dropping in the water:(,
    100 c/d

    total 2600m

    back disliking swimming,


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  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    That was me saluting you this lunchtime on your run :). Just popped in to the South Court to collect GLR race numbers.


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    RedB wrote: »
    That was me saluting you this lunchtime on your run :). Just popped in to the South Court to collect GLR race numbers.

    I did recognise you, took a second to figure out if the flashing lights were for me or the artic behind me ;)

    Friday 4th:
    Run:
    As above a very easy lunch time run.
    time 40min
    dist: 6.6k
    pace: 5:19min/km

    Swim:
    200 wu
    2000 (was between this and 2.3 lost count) straight, after reading RedB long swim I realised I hadn't done a long one in a while
    had planned to hit the 3k but the young man finished lessons and wanted to play so he won.

    Saturday:
    Long bike http://connect.garmin.com/activity/175702762
    Up early and out so I could try and get back before the family woke.
    Did try and ride a sets at IM pace which didn't really work as my heart was not in the spin but I kept going or trying to.
    Time: 2:54
    Dist: 82.1k
    Spd: 28.3
    Power - ~170w,


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Sunday 6th:
    Tried to figure out the pace to run it at, always a great way to start not sure how fast you want to try and run.
    Look at the pace for a 3:15 then a 3:20 and never felt I could hold that for the full distance, so set the virtual partner to a 3:25

    Got into the start a bit later than I intended and went about my warm up, felt stiff and not great so stretched and tried to relax,
    So the plan was to start behind the 3:15 balloons and in front of the 3:30 and keep them behind me.
    So off we set and I was with the 3:15 group and not overly happy, but hung in there as I hoped it would go as I warmed up fully,
    As the miles ticked by I found myself slightly ahead of the 3:15 group and wondering what to do, stay going or ease up.
    so Kept going met up with Alex, was talking to him last year so had company now and we were at the same pace so perfect as we were coming into UL we had a nice group and still ahead of the 3:15. At this point I was waiting for the boom and for me to blow (where it happened last year) but it was fine,
    the next few miles flew by, past the 1/2 way in 1:35 was happy with this and still expecting the pace to drop off,
    As we made our way back to DooraDoyle I found myself on the front of the group so ran it at my pace and I felt good, before long we were back in the city again and this time I was feeling the pace, but only 7miles to go.
    Still on the front leading we hit the fist hill on the back end, up by Thomond Park and I just put the head down and suffered over the top looked around and of the 4, 1 left so i easd off and waited for him and set about pacing again. turned up back the GSS grounds and forgot how long that hill was, so again head down and never looked up, got over the top and still going strong, then I felt it a slight twinge in my leg (outside of the shin) and feeling fcuked but only 3miles to go,
    At this point I started to go the maths and see if I could actually go sub 3:10 and I was slightly outside it, but tried to up the pace and that twinge turned into a cramp so hobbled and tried to relax it and this worked a bit, past mile 25 and I ran this as hard as I could (greed is a biatch) but in my fastest mile, then into the city and my leg just cramped and I hobbled the last few hundred meters,

    lost one place.
    Still I have a new PB, and more of a surprise when I was aiming for slightly under 3:30.

    Time: 3:11:57 (Pb by 3min)
    http://connect.garmin.com/activity/175702791


    Once home, I was fine, had to bring the young man for a spin so lowest gears I had and spun for 6 miles, then a game of hurling but once he suggested a game of soccer I said no, was unable to run any more,
    Yesterday my legs were in bits and they know they exercised, and even this morning there still sore and tight.
    I will bring out the wavin pipe tonight and roll them or at least try.


  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    Excellent stuff BM. I was wondering what happened when I saw your first post this morning and no mention of the GLR!
    Well done on holding that pace even though it was faster than intended :rolleyes::D. A good day all round :).


  • Closed Accounts Posts: 7,454 ✭✭✭hf4z6sqo7vjngi


    Great running BM and a nice pb.


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Up till Wednesday my legs were still very sore, that run did hurt. so took the 2 days off and relaxed,
    One thing is Im starving this week, more than usual not sure if its food or sugar I need.
    Also I am having to hold myself back as after the weekend I am dying to get stuck back into the training, but do not want to rush it as it did take a good bit out of me.

    Wednesday 9th:
    Lunch time swim, 2100
    met the tri club for this,
    set was 5*100,4*100,3*100,2*100 with 2*50 as a recovery inbetween,
    I then did an easy 300 to bring up the distance.

    the main 100's were off 1:50 with me coming in around 1:40
    tried not to push the effort I wanted to try and "swim" it, and not splash my way to hit the times,
    felt slightly better in the water.

    Thursday 10th:
    Had my gear to hit the pool but work volume went through the roof and a few problems meant this was skipped.
    So jumped on the rollers, picked these as opposed to the turbo so i could ride them in the TT position, a few hairy moment, but I did 45min no problems at what felt like an easy pace.
    I had to stop after 45min as my left knee was getting very sore,


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Friday 11th:
    Frist run back and took it easy.

    Dist 7.5k
    Time:40min
    Pace 5:52min/km

    Swim 3500ish
    200 easy
    100 fist
    100 catchup
    100 single arm,
    100 pause on the recovery arm,
    500 B+B but could not find my band :(, so put the buoy between my ankles.
    4 * 500 -not paying any attention to the clock just trying to swim
    got all this done and the young man was still playing so I got a few more east lengths in.
    to finish 100 front scull (i no like these)


    Saturday 12th:
    Long spin cancelled as we got a txt for a football blitz as 10, so I got to have a bit extra sleep.
    Once home got an easy run.

    dist 13.5k
    Time: 1:05
    Pace 4:45min/km

    Got home and the family went shopping, so Stuck the bike on the turbo and watched the Giro.

    Time 2hours
    Dsit 63k
    avg pwer 170, nor 180.


    Sunday 13th:
    Planned an early start, woke at 7 - perfect a nice 3.5 hours, relaxed for a min and then looked at the watch now 7:30 still ok 3 hours will be fine, get up in a second, $h1t it was now 8 :eek:.
    So up and out,
    A nice morning except for the wind, never got going the body was feeling tired and not awake.


    Time 2:20
    Dist 60k
    Avg Pwr 167, Nor 182 with a few adhoc IM efforts in there.

    Not happy with my power o/p at the moment, seems low and while I can hit the power I need on the turbo with no problems the road is different.

    Another recovery week over.


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Monday 14th:
    Swimming
    200 wu
    Main set
    12*100 off 2 min (in on 1:53 average) - didn't push the pace
    5*200 off 4min (in on 3:53 average)
    3*300 off 6min ( in on 6min so took 10 sec rest)
    100 very very slow.

    Tired not to push pace and concentrate on my stroke, as i find if I try and hit faster pace it falls to bits so I just want to try and work on what I think is ok before I start upping the pace.
    total 3500

    Tuesday 15th:
    Missed the lunch time run, had back to back meetings so no joy.

    Bike:
    VO2 Session.
    Legs feeling very tired and heavy before I start, but the session had to be done.

    10min wu
    6*3min >115% ftp, 3min recovery (305,302,299,296,289,292)
    tried to do a 7th but the power was way down and could not hit the min numbers so recovered for 5min
    10min @80-90% FTP this felt good no problems straying in the range.
    average pwr 214,
    I could have done another 10 as I felt comfortable and not under pressure at all.
    however it was late and almost bed time.

    Have to look at the height of my bars, found it very difficult to stay low during the VO2 sessions and near the end sat up to maintain power.


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Wednesday 16th:
    Lunch time swim,
    Got into the pool before the set started (for a change) and got a warm up.

    Main set
    3 reps of
    2*200 in ~3:30
    1*100 in ~ 1:40
    2*50 easy

    feeling better in the water, still trying to make sure I have quality over anything else.

    Run http://connect.garmin.com/activity/178851106
    Did laps of the GSS pitch again while the youngest trained.
    didnt have a plan going into the session as feeling a wee bit on the tired side.
    The first K was sluggish, tried to do a progressive run but this turned in to a tempo feeling effort.
    the main km splits were 4:20,10,00,3:58,4:14,10,12,08,12
    Should have done another k, but when looking at the lap count forgot to remove the frst k, warmup.

    dist: 10.86k
    Pace 4:21min/km


    Thursday 17th:
    went for an easy lunch time run, plodded along at 5:02min/km for 5.5k
    to try and loosen out the legs didnt work

    Bike
    planned threshold session, and wanted to change it around a bit
    so plan was 10min wu
    then 1,2,4,8,16,32 with 1 min recovery between the efforts @90-95%ftp
    legs were not in it from the start, and i knew it was going to be tuff.
    but got to the 16min effort and my left calf cramped up and had to stop to loosen it out, (it hurt alot:o) got back on a struggled to hit the 8min mark, it was not a matter of suffering as the legs were not sore just empty
    Took a two min recovery, and reset the session
    did 4,3,1,
    pwr: 253,254,250,249,235,246,252,261

    Was empty and dizzy getting off the bike,
    Left knee is a bit tender after this: ummmmmm :(


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Friday 18th:
    Was heading out for my lunch time run and I was shattered, body was really tired so I changed my mind, got re dressed and headed back to work, felt guilty for it.

    Swim:
    a nice 300 wu
    1K B+B. - no idea of time just swam,
    200 fs
    1K paddles - actual 500 as half way through got a tip on the head and the young man was finished swimming and his usual crowd to play with were not there so session over.
    did some sculling in the deep end while the young man dived in and out.

    Saturday 19th:
    I should have realised from yesterday my big plans for the weekend were in vain. was planning a 140ish K spin this morning with a nice brick on Sunday.
    but alas. The better half had to head home Saturday so I was baby sitting.

    brought the turbo out the back and rode, 10 min warm up and then into a steady effort off 200w, for 90min
    got off the bike grabbed the runners and was heading for a run and I was called the young man wanted to join me so he grabbed the bike and off we set.

    A nice run a few slow places on drags waiting for his good self but solid enough run.

    bike
    time 1:40
    Dist: 50k
    Spd: 30km/hr
    Avg Pwr:196
    Nor Pwr: 198

    Run http://connect.garmin.com/activity/180353381
    Dsit 13.4
    Time 1:05
    Pace 4:42

    Sunday: http://connect.garmin.com/activity/180353395
    Sunday morning was a write off, no chance to get on the bike, then Rugby training when home spent the afternoon cutting grass,
    Finally around 9, I had to get out so short run
    legs were dead and heavy; never work up.

    Dist 12.6
    Time 1:00
    Pace 4:47min/km

    A bit pee'd with the end of the week as I was hoping to have a larger volume.

    Need to start adding core work to the training session, as my back is getting sore again and this is one weak area for me.


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  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Monday 21st:
    Wetsuit arrived during the week, and was dying to get out and try it (there is a "hole" in the sleeve it does not go through but worried that it may weaken so may have to return it.:(

    anyway bags packed and heading into join @MCOS and the tri club for my first open water swim, and the youngest came up and asked me not to go. he wanted me to stay, they was no backing him down so unpack - a slight bit pi$$ed off but they come first.

    no training for the rest of the day as could not be ar$ed.

    Tuesday 22nd:
    VO2 session, mind was elsewhere so loaded up Sufferfest downward spiral.
    and off we went.
    2 sets of 2:00\1:45\1:30\1:15\1:00\0:45\0:30\0:15 with the same recovery as the interval,
    set 1 were all >330w (up 30watts on the last time I did the set)
    set 2 were >315w (up 10 watts on the last time)
    Spun the legs for 3 min and then out the door for a run
    http://connect.garmin.com/dashboard?cid=6706915

    legs heavy setting off but tried to keep the pace up, simple 11min out and back

    Time: 21min
    Dist: 4.8k
    Pace: 4:23min/km


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Wednesday 23rd:
    Lunch time swim, after missing Monday's swim I wanted to get this in.

    100 wu
    main set (1*200, 3*100, 2*50)*3
    I felt good in the water, never let feet go and was happy and very comfortable during the sets, maybe this was because I had feet to hold, who knows:p
    The 100's were off 1:45 and I was coming in around 1:30\35
    a nice easy 100 to cd and get back here to work.

    Evening Run:
    Did laps of the GAA pitch again, always an odd feeling running around this while young fellas sitting around smoking and laughing at you, or maybe its just paranoia

    The legs and body were tired starting off
    10 min warm up
    6*800 with 500 recovery.
    Ran the 800's with no idea of pace just ran on the verge of been uncomfortable,
    I was tired and the pace did drop off for the last two.
    reps - 3:53,3:56,4:07,3:56,4:00,4:07

    ran a few more laps of the field just to try and loosen the legs out.
    Once home I tried to do some core work but the body was tired, I had work to do and mentally could not get into it,
    The 20min here is so much harder than a 2hour run:(

    Anyway on the plus side, I am going to enter the Hardman and get the IM distance done, So I have to readjust training.

    Anyone got suggestions to how to up the training or should I change what Im doing as to be honest no idea if its correct.


  • Registered Users, Registered Users 2 Posts: 3,830 ✭✭✭catweazle


    BennyMul wrote: »
    Anyone got suggestions to how to up the training or should I change what Im doing as to be honest no idea if its correct.

    I don't see too much that you are doing wrong - swim is going great as well - some nice fast 100's there! I think Finks competitive plan is up somewhere on the Limerick site - if you compare your training to that I think it will reflect well


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    catweazle wrote: »
    I don't see too much that you are doing wrong - swim is going great as well - some nice fast 100's there! I think Finks competitive plan is up somewhere on the Limerick site - if you compare your training to that I think it will reflect well

    Thanks, nice to know im not too far wrong.
    I will compare what I am doing to Finks and see what I can change.

    thanks agian.


  • Closed Accounts Posts: 7,454 ✭✭✭hf4z6sqo7vjngi


    What date is Hardman?


  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    What date is Hardman?

    13 weeks away - 25th August. http://www.hardman.ie/

    Loads of time to refocus his current training ;)


  • Registered Users, Registered Users 2 Posts: 8,208 ✭✭✭shotgunmcos


    Goo training BM. There were only 4 or soout at Worlds End on Monday and everyone but myself turned back after 400m. I'll be there again on Monday for 3k straight. Feel fre to park at my gaff and we can car pool if you like.

    RE the IM training: With Hardman in sight. A couple of 6 hour hilly bikes between now and then will set you up nicely. A recce of the ROK too.

    Build it all slowly.


  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    There were only 4 or soout at Worlds End on Monday and everyone but myself turned back after 400m. I'll be there again on Monday for 3k straight.

    I'm hoping to make it there this Monday too but will be much slower than you lot so that should make it 2k for me :)


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Thanks all for the help and support,

    So to get the journey started, it was decided time to hit the open water and try on a wetsuit, found my way to Worlds end, (not a great name for someone getting in the open water for the first time), had a call from one of the tri club and it would be his first of the year so a bit of company, but thankfully not one of the more experienced swimmers,
    So read the instructions on putting on the wetsuit, even a youtube vid and I was set.
    Got there a bit early and started all going well struggled to get my feet in put after a bit of wedging this was done and went to do the top and balls had it on backwards :eek:, so off with it and start again.

    No problems this time, I even like the way it holds in the stomach makes me feel a bit slim.

    So all set and we go the edge and it even looked cold, thankfully I was over heating from the effort of putting on the suit so in I went,
    The first few seconds were fine and was wondering what all the fuss was about, then I felt the suit filling up and gulp was it cold.
    We swam to the far side and then up along.
    Felt great, and the water was fine a nice patches where the sun hit it and a few not so.
    Had my first when I realised I was not sighting enough, swam in to an overhanging tree.
    Had to stop once or twice to keep an eye on the boats, and wait for Paul,
    We were swimming for about 21min (including stops) and had to turn back as I had limited time, but would have loved to keep going.
    On the way back had second fright was pushing the effort a bit, looked up and aimed for a tree looked up again a few stokes later and was almost in the middle of the river,
    Anyway I loved it, was a ball
    Est dist: 2.09K
    Est Time: 43min not sure if this included the waiting time in the water.

    Got home, played with the kids put the wee man to bed and brought the rollers out the back and rode in the remaining sun, and the sweat rolled off me it was hot with no wind to cool me down, thankfully only 2 neighbour can see me to laughh at a middle aged man on a stationary bike in bib shorts.

    5min wu
    30min @220wats
    5 min cd,
    drank 2 liters once i got off. i was parched.


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  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Friday 25th:
    was up to my eyes in work so had to leave the lunch time run, was only a recovery one so not worried.

    Swim.
    500 wu - arms were tired, 3rd day in a row swimming and my arms were tired.
    1K B+B - this was done nice and slow
    1K Paddles - felt good and noticed I was able to feel the catch at times (like holding the water)
    500 fins - kick sets.
    500+ - lost count here, just swimming 100\200's while the wee man played.

    Saturday 26th:
    Bike - http://connect.garmin.com/activity/182711102
    Run - http://connect.garmin.com/activity/182711106
    Up early plan was a Brick session,
    Brought the turbo out the back and was setting it up, and I coped my self on, put it away and hit the road for an hour instead, it was heavenly out

    few min warmup
    1 hour - at 1/2 im pace.
    Avg 201w, Np 213
    avg 30k

    Off the bike and about to run and wee man joined me for a cycle so had company.
    The loops was 11k, and from the start my legs never got going, not sure if it was the hard(ish) bike or the heat or something else but it was not nice

    Time 55min
    Dist 11.1K
    Pace 4:57min/km


    Sunday 27th:
    Was tight for time so I planned a loop that i could easily turn if I was running out of time.
    the first few k were slow and my body took time to wake up.
    Once "awake" I tried to ride at im pace (approx 200w- not sure if this is too high) The spin its self was nice, went up the Glen of Aherlow and the view from the top was :cool: once down spotted a road never travelled before so off we set, road surface was not great but stunning views again. Ended up near Dundrum (co Tipp) and spotted another new road with a new climb and it was steep hitting 12%, the road off it was shocking.
    the spin was not the fasted, but with two climbs in it, need to sort out climbing legs
    Anyway after 3 hours I felt great no problems and wanted more.

    Time 3:10
    dist 90k
    Pwr avg 175- Nor 200
    Spd: 29.1
    Cad: 71


    Got home full of energy and about to go for a run and was asked to play golf by the young man, so off we set for 15 holes.
    A nice way to spend the rest of the afternoon,

    Don't think I will get to the ow Monday,


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