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project 40/41

peter kern

Summery
Very simple i am turning 40 next year and the world 70.3 world champs are for the first time in europe and i need some intermediate goal to get ready for the real goal.... i want to go to hawaii 2016 (and certainly not just to fill up the numbers for both events other wise i am not going to wast my money)

Reality

When i started to train a bit more serious last april - apart from staying fit and keep the weight down - It was maninly becasue teat there is still a little matter... I one day decided to break 9 hour in an ironman when i had not even done a swim bike or run race . To cut a long story short despite many travel interuptions cycling around the world. in 2005 i did break the 9 hours but I never got any satisfaction from it as it wasnt a good race . So I would like to rectify this and be happy about the perofmance with a good race .
Since then i have realiced that times and ironman really dont matter much, so it would be about placing in copmetetive races but much more importantly as I said i want to be happy about my performance.

ANyway, to be fair I do not know if I will be able to push myself CONSISTANTLY and while 'back inthe day' I was happy to train on my own ,its a fact that i dodnt have this motivation anymore. So i will have to built a structure to recognize that. At the same time I have much more experience...
So the CONSISTENCY will be my biggest struggle and there is a very high chance that it will fail. At the same time in the last few weeks I have started to become a bit more serious ( its tough really tough right now) and last nights run i giess for the first time in 3 years a serious run session ,and loved it .
I also have to admit I loved every second this year the hour before and during the race at the hell of the west. Its was absolute torcher but I was totally in the Zone and under the race day circumstances I could not have gone faster ( bare a small lapsus of coencetration for 1 min or so at the 4 k mark in the run) .
I wasnt really in shape ( dodnt get me wrong i wasnt unfit either but I have done one swim and bike and run session in the last 2 weeks that i rate the best quality sessions of the year and they were not that great either )

Fortunately I do understand that I dodnt really want to train its more I want to fisnish something I started long time ago i am not to sure if thats enough at the same time but I aslo know i can take more rest than i did back then . So there is pors and cons as always in live ;-)

the other issue....
a few weeks ago i was on a race entry side and i could not get myslef to enter. i mean i spend about the same ammount of money including the flight for travelling 3,5 weeks in turkey than 1 race wants me to charge jsut for the entry ) ........So that will be something i need to work on ;-)

The structure ( a very lose one as it will change anyways)

1 i will have to suround myslef with a few people to train with.
the swim I have already kind of sorted out by swiming with tango friday morning.
for the run iam planning to run every 2nd week with one of my athletes and find a lunch time running session ( is trintiy still on ?) .
the bike intervals will be in a way the hardest as i have to do them during the day and it will be the hardest to set up .At the same time the most crucial session as this is were i feel short 10 years ago
(up to here its non negotiable if i dont get that done it will not work)

I selfcoached myself to sub 9 ironman and i have always said if i was to do it again I would want to work with a coach or the very least with an advisor for a 2nd opinion . (when one gets motivated than one makes mistakes and while most of the times i wont be motivated enough, there will be key blocks i have to be in the zone and for those I will need an smart advisor ( one of my ex atheltes would be brilliant for it and i losely asked a while ago) or an coach. Anyway its something that I should have in place by now ...

At the same time right now the most impotant thing is to get myself into the right frame of mind to train again and built a routine and a set up to do that. as it would not be fair on coach/ advisor to start only to realice that I dodnt have it what it takes. (its bllod frustrating whne that happens and ii would not prefer it to somebody else )

Apart from one small niggle I do think that i could get myself in the best overall shape ever for october 2016.

I tend to train best in places i dodnt know by heart ( travelling was always my no 1 passion so this is something i have to try to incorparate into this i and will want to do 2 weeks abroad to keep me stimulated .

RACES
As for races I would like to qualfiy for the 70.3 world in an early 70.3 race than do tri an mhi, built in 8 or so local races mostly wednesday races as training sessions like last year
i love the the fact i can do a duathlon in the phoenix park where i arrive 15-20 min before race start warm up done cycling there and then race ) FIngal was also a great race and the wicklow aquathon are supperbly orgniced and so was belparks new aquathon.
kilkee and tri an mhi as a serious races. than 70.3 worlds or the lost sheep and an fall ironman most likely barcelona to qualify for hawaai. this year for the first time ever thought i want to go to hawaii. my exceitment for the 70.3 worlds went already a bit back as expaliand earlier so we will see

conclusion

I have never written a blog and i am sure there is people better suited to write blogs than myslef . Part of the reason i would like as i want to show beginner atheltes what is really important to become good.
It not an unkonw fact that i think that most boarides focus too much on the noise and not enough on what really matters to actually train.
please dodnt be offended if this goes against your principles you dodnt have to read this .....

its not that much about talent ( of cours it helps)
its not so much aobut gear ( and of course that can help too)
and to be fair its not even so much aobut training (dodnt get me wrong here structure of training is important, but what i really try to say here , when i had no idea about training but had my heart in it , i was faster than now)

why
first its aobut being willing to start being hungry to improve and challenge yourself there has to be a mission.
and you do not get into this if you feel a new gamrin 920 will make you train ( that usually works for a few weeks and then ....)

its important to set up a structure that is challenging yet manageble ( iam totaly ok that i chant even train the way i want right now i just dont have it but every week it will get a bit better )
then do it again and again and again . of course vary it but ironman racing is boring so you need to be able to deal with boring training.

and later on it will be aobut the icing of the cake ( in my case a power meter i consider to use 3 times a fornight ) and potentially a new (2nd hand ) bike. and ther e might be a few other things i might try.

though even though iam not sure if I will be able to do what I say I will at least try and by march i have to make a decison where iam am and how i feel when the training will really start .
so maybe this blog will 'shame' me a bit more into training and maybe some people can learn something and if somebody has constructive feed back than I could learn something.
or maybe it will be very soon stopped... but at least i will have given it a shot.

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Comments

pgibbo

Should that be Oct 4th?

Good to have a goal to focus towards! :cool:

peter kern

ray o wrote: »

I spotted you in the park yesterday. Great to see you putting the hamer down on that battered old concorde you have. #PractisingWhatYouPreach

I feel like coach Ted now ...

mojo usually swimin westwood and rathmines once a week.

did another step yesterday towards project 41 and now doing an ironman on the 3rd of october. After that I run my 10 k in 34.45 and did 10 x 35 sec @4% and 20 kmh , 25 rest . Its funny what 530 euro do to you in terms of short term HTFU i also felt quite light .... Gym was v busy and not much oxygen in the air , hr very high legs felt good, but it was torcher
anyway the session is now stopped but i will use it as a test set from time to time .

MojoMaker

Where are you swimming at the moment Peter - one particular place or all over?

ray o

I spotted you in the park yesterday. Great to see you putting the hamer down on that battered old concorde you have. #PractisingWhatYouPreach

peter kern

weeks like this more often then not have a positive impact in the long term. felt great tuesday mornig whent for an easy swim and then something hit me tuesday afternoon ( to be honest not really sure what and body is fighting something) anyway all good and stuff like that often has a more positive impact- in my case for the first time i did not feel the hammer swimmining at tt turn and cycling- and right now there is enough on the rainy day trainigs account ;-)

mon
am 60 min swim

pm 2 hours run enjoyed that a lot .

tue
short easy swim
3o min turbo (stopped as not feeling well )

wed 55 min swim just to keep ticking over

thur
90 min bike

90 min easy run feeling a bit better

friday
averge swim with good spritns ( suffering like a dog ) at the end again feeling a bit better

2x5 k run

sat not feeling the love for first 45 min anyway 5 hour bike with quite a few efforts ( as soon as i go fast i feel it not being top , but defo much better )

pm 60 min easy run (legs smashed from bike) .

sunday 4 hour bike feeling close to good again but still not much at the high end happening getting dropped drafting at the intervals.

ps 60 min run with fast 200 intervals again feeling a bit better
2 k swim ( really enjoyed that )
pretty good bike weekend and 9 hours done at great weather

peter kern

friday pm turbo did not happen

sat
4 hours the first real outdoor test on the test routes. not much to write home as its not hard to be better than last year and it underlined what i need to work on.
At the same time i think i will do the duathlon nats as a good test.

8 k run of the bike

interesting is pm run 2 k wu 10 k at 34. 55 min . this was the session I wanted to hit this week goal was sub 35.30) legs till a bit tired form am sessions the whole wu I told myslef sub 35.30 and then started with 3.31... took me 2 min until I realiced I was on 35.10. anyway decided to go 3.29 after 8 min decided to incline to 2 but I found my master there and had to go back to 1 struggled a bit and went 3.31 pace and at some stage back to 3.30 and then pushed the pace for last 500. I was happy with that as this am ride was the toughest this year.

1 k swim ,stretch 2 k run home. good days work

Based on this iam sub 56 for a 10 miler right now and should improve 1 m and I would guess that can take a 1min off this in next 5 weeks.
was an easier run week but I would guess its still 85 k

Sun
5 hour bike felt pretty good again and for the first time felt the climbing is a bit back. roughly 2.5 hours climbing, playing with my nutrition , i had to share the little i had with dave who bonked ( luckly niamh had given me a bit of her homemade protein snack 3 hours in the session) I made it home fine just running out of energy for the last 2 min of climbing.

after lunch . treat at queen of tarts ;-)

pm
7 k run with strides and approx 1000 m swim and stretching.

overall a week with good decicions after i overreached a bit last sunday.

peter kern

mental recovery week
mon
70 min swim some pretty good efforts at the same time not quite pushing to the limit but a 300 m pb.

easy run no idea how long but short

tue
am easy 40 min run

pm 90 min cycling turbo few solid 5 and 3 min efforts

wed am swim seriously no reoletion what i did but it was 70 min and nothing special

pm run 85 min 1200 1000 800 600 400 200 solid pace

thur
am 2x45 min bike
pm turbo session 16 x 1 on of
super enjoyable run with fast and easy efforts all in all 1.40 run

friday
am
wrestling session in the pool . to be honest i have no idea about times as I was mentaly not present. was kind of fun i got dropped than did a few fast strokes to get back ( and this was very valuable for the guy swimming behind me ;-)
i was a bit late ( went to cinema thursday) so had to catch up and switched on the brain after they left 2x 200 in 2.39 4x50 in 35 and 4x25 in 15-16

pm 2x 5 k run and today the 1 hour turob is not optional

all in all all good and while i feel I am having 5 days off I still got solid work done and i feel like to run the 10 k sub 35.30 on sat

cinema 1 cafe 1

peter kern

that is correct ( it might have been 13.5 and 14.5 k ) and there was a few reasons for it - at the same time its nothing special either .

shansey

sorry for the dumb question..

I saw from one of your posts that you did (and i may be wrong) a 14k run and a two hour turbo in the morning and then a 14k run at night.

Is that correct?

peter kern

Dory Dory wrote: »

So you do keep track of your training hours! Nice work going on here.

to be fair the number could be 120 - 145hours. but most likley 130 -140 ( ps and more likely 130 than 140 ;-) .

Dory Dory

So you do keep track of your training hours!

Nice work going on here.

peter kern

Jared Fluffy Sorcery wrote: »

Perhaps look at a few brick sessions, some ideas would be a cafe stop followed by a short sharp trip to the cinema or perhaps restaurant and cinema brick session.....build up to these sessions though as you could be snoozing in the back half of the film.

somebody reckommended me a place to eat egg sandwiches, he told me that he lost 3 k in 3 days after that . sounds like a good place to go.
More seriously,I pushed the last 6 weeks and did fairly well ( approx 130-135hours) and i am a bit ahead where i want to be and showed myself that I am not kidding myself ( its one thing talking to train and another doing it ... )
there is another 45 hour or so 9day block coming up soon. SO a bit of a mental distraction is on order.

hf4z6sqo7vjngi

peter kern wrote: »

the other truth
restaurnat 0
cinema 0
cafe 0 last week so something to work on this week.

Perhaps look at a few brick sessions, some ideas would be a cafe stop followed by a short sharp trip to the cinema or perhaps restaurant and cinema brick session.....build up to these sessions though as you could be snoozing in the back half of the film.

peter kern

before i lose count
friday 2x5 ks happend , turbo did not happen

sat am 1 hour run appox 13.5 k
2 hour turbo 25 min easy 1 hour fast 10min easy , 15 ss , cool down

pm run 2 k wu 10k 35.50 , 2 k cd
i was not meant to go faster than 3.40 pace but it felt too easy and after 6 min being board ( and being so bored that i made the mistake to count my weekly runing mileage ... )
i decided to get slowly faster and finished at 3.27 pace

600m swim

sunday 4.5 hour bike pretty nice day for a cycle started a bit later to make sure of no ice on the way out with wind in back almost to warm on the way back in the wind almost a bit cold but good day for a spin gatorskin tyres at 60 psi made for a tough first 2 hours keeping up, until my cycling parter had burned his matches ( the first time ever he got the pacing wrong ...)
9 k run after the bike
pm sauna and strech and 700ish m swim

so anyhow ended week with approx 116-118 run k
first week with 3 turbos with intensity
swim... at least i was 5 times in the water ....
but the bike has moved up a bit in my priority list.
the other truth
restaurnat 0
cinema 0
cafe 0 last week so something to work on this week.

peter kern

mon
am 70 min swim copying losely the morning workout ( especially the easy bits ...)

pm 1.55 run I start at 9 pm so given the fact i was up for 15 .5 hours at this stage when i started i was quite happy how that went. pace approx 4.45 ish

tue
am 8 k run nice and easy and a few strides

pm highway to hell turbo session decided that it is time to start to push the bike... no watch no nothing but approx 75 min
and if you get me to listen to ramstein ...trust me iam working.

wed am swim
am 70 min swim long steady intervals ( i have to say even swiming on my own is starting to become a bit enjoyable )

pm hill reps
30 min cycle 75min run 7 x 1200 reps hammer getting better and downhill runing better and there was a few times i heared myself saying to myself there is not many things nicer in this world than running a slight downhill twice i run to fast and paid a bit on the uphill)
23 min bike ( tail wind home ;-)

so good news very slowly hammer is getting better ( just as well as i am really woking on it

thurdsay 1x 45 cycle 1 x38 min cycle
pm 55 min turbo 2x 20 for 2nd one i used music and it made it so much easier.
17 k easy run

friday swim
no locomotive today for me to hide behind (but still with the toe cutter behind me, at least he did not hit me Achilles today ;-)

due to time restricions -ok lets face it i was reading a paper on optimal cycling time trial positions vs power output and arrived late, FAIL - the session was only 4 x20o in 2.47 average not bad as lane was v busy including a breast stroker... 4x 400s a bit slower as leading the 200s naturally took the sting out of me so 5.27 average and 4x200 200s 2.40 average (with paddles no pb ) was literally streched out on the pool deck after the last 2x 200 m reps gasping for air and to be fair there was no way i could have done another 200 m fast today despite the fact that the mind was willing. 400m cool down.

pm should be 2x 5 k run
and i think a short fast turbo might be added as legs feel good.

peter kern

zico10 wrote: »

I meant to ask you this a few days ago. I know it's not incredibly far, but do you think the cycle from Dublin to Naas had any impact on your performance in the duathlon?

no is the simple answer of course a warm up on a turbo in a hot room would be better for my hammer
anyway it was the race bike i was riding that was much more different than i had it in memory ( and the one instruction i was give was not to .... around too much with the set up and i did not have a 170mm stem with me anyways)
for the run it was the wed session i should not have done that had an impact as i was so tight i could not relax and roll down the hill as i had to protect the landing

at the same time a warm up on the race course and maybe i would not have been dqued

zico10

I meant to ask you this a few days ago. I know it's not incredibly far, but do you think the cycle from Dublin to Naas had any impact on your performance in the duathlon?

peter kern

Wed
am swim
70 min swim easy fast mix shoulder good again

Pm 30 min bike 75min run including 6 x1200 down and up
Hammer still a bit tight but overall very solid session last 2 reps no fun but fast . Too much rest between reps downhill 1.55 average uphill 2.11avg.
30 min bike

Thursday 2x45.bike Feeling s..te
Pm turbo 70 min Fartleg session. Watching. Hawaii 2005 .

10 k run easy and many breaks

Fri
Am swim took me a long time to recover . Not feeling fresh again but its Friday and the train is running without much thinking.
( funnily enough I do count for the first 5 x 200 )
2.45 avg off 3.05 while tango reads text messages on his watch
Feels easy ...
400 s lead 1 and 4. 5.18 and 5.10 ( seriously pushed that one and a crash after 300 did cost 2-3 secs), 2 and 3 5.22 5.29 all off 5.45
2nd 200 set 2.45 average our best so far. Last one only felt tough but as soon as I finished I was totally done and exhausted took me a while to get back

Pm 2x 5 k run

Sat 4 hour bike few hill reps get slaughtered and also on rest of spin not going well I guess I made the best of it and did as good as I could and also good to see that marrying one guy temporally with a turbo trainer over x mas worked better than planned .

Pm run
25 min wu 10 k @1%. 36.20 min played a bit around with pacing 3.40 too slow 3.30 a bit too fast . again very focused . Sauna and 15 min home.
That session worked well feeling much better

Sunday am
5 hour bike great day to be out enjoy solitude Sally gap and Wicklow gap nice and windy from blessington to bush park I pushed the pace and enjoyed racing cars. Defo felt better on bike than last few days while the run in the race did not effect me .
The bike messed me up a bit more than I thought and I am starting to look for a bike

Not really quite in my hands what bike it will be and canyon Qr cervelo ( mainly old long and low generation) falco ceepo and diamond on the radar ( as an old soft ride user no seat post bikes always appeal to me) . The large speedmax would be best fit but it seems like nobody sells them yokes 2 nd hand .
And there is no way Iam going to spend more than 2200 euro on a complete bike only the speedmax might get me over that threshold by a few 100s

Pm
40 min run

overall, not a good week but did my best and getting closer to the flex I want for hammers which is the main goal.

Sub 80kg (just) for the first time .

peter kern

what you need to do and I need to do is a bit diffferent so there is not much point to ask what iam doing .,.
i would not worry to much aobut your issue now and focus on getting loser for the run first as this is where you lose the most time.

MD1983

P - well done on the race

"( edit after the race i think i will start some leg strenght work as my max power is lacking ) "

are you talking about weights/squats or are you talking about doing max power intervals or hill repeats?

i am interested in what you are doing as my max power seems to be less than what it was, i recently started some short hard intervals to try to remedy it, like say 1-2 mins at +400 watts

Thanks!

peter kern

a lot of bla bla but still for myself some good stuff to remember

I wrote this i think last thursday but never posted it
thought aobut my training since december 21st I did not look at stats
but overall reasonably happy how swim bike run are progressing.
( edit after the race i think i will start some leg strenght work as my max power is lacking )

Realize I will have to go one step backwards and get the right leg more flexible and get losen out some knots . i am working on it but the fast efforts dont allow me to improve and losen up a bit more i only mange to keep outside the red zone but not really moving closer to the green zone)
i was moving closer to the green zone while in tenerife but the colder temperatures in ireland quickly brought me back

As it can happen while working on something ( right hammer glute area) i over did it a bit on tuesday or better said i think i hit a few spots using a tennis ball and of course aggrevited it a bit more and made the stupid mistake to try to run fast when i knew in the warm up there was a 70% chance it can go wrong...
and it did go wrong ... this was after the morning swim where i also strained the shoulder a bit going to fast and ignoring a little

the only half good thing is i stopped immediatley running fast when i knew it wasnt working.but this is exactly the mistake I can not affort .
very simply i seriously endagered a decent block of training getting too competetive with times on wedensday . and need to listen too my body more as a result i have to take a bit more rest than i would have liked
fridays key swim cancelled and will be an easy swim pm and i think it might just be enough to get the right shoulder back on track .( edidt shoulder back on track this am )

so i think it was wed am swim
pm 13 k run

thursday 1.30h bike 1o k bike

friday 30 min run 60 min turbo

sat 1 hour bike outside 90 min bike turbo easy 30 min run

sun 45 k cycle run warm up naas duathlon run cool down 40 k home .
first run was bloody hard work and it felt awful ( not a big suprise after wedensday and the good thing...i was on the start line) .I guess after 600 m i was 5-7 seconds behind scedule.the minimal goal was to go sub 10.30 after 600m i was holding that pace an in a way this is quite ok ( as much as i hated the first run i am pretty sure on a normal day i would have run sub 10.20 )
bike nothing much to write home , the good news is found my dream saddle. iam sure i left 60plus sec on the bike, due to bike being way too short reach and too high stack ( just to be sure if i go 60 sec faster greame would have gone 60 sec faster and there was never any doubt that he would beat me by 40 sec ) . was very interesting to test a few things apart from putting the saddle a bit up I changed nothing from joes set up. overall half pleased how that went and while the time is abysmal I worked well on the bike and was solid for the whole bike split . ( ok lets face it this is not what i was thinking on the bike but lets not get into this...)
2nd run was solid and uneventful pushed the last uphill and then again the last 300m and beleived that was enough to achieve just about a sub 12 mim time ( result says 11.54 so the kerno 920 not so much out of tune)
1.50 min off target overall ( prob more like 1.30 as like most people i took it handy in the corners due do the road conditions) . at the same time not bad either and iam glad last wedensday did not have an bigger impact and if i learn my lesson from it, it was overall a an ok test.

monday
solid swim 3 k
pm 1 hour turbo

tue 1 hour turbo.

peter kern

pgibbo wrote: »

Leaving the DQ aside, were you happy with your race yesterday and how you performed?

since its not the cry like a b.tch thread a clear no
Only the second run was okish as it felt comfortable ( apart for last 300 m when i went really fast)
iam certainly more pis.ed off about the first run than the dq.
the bike was better than it looks.

pgibbo

Leaving the DQ aside, were you happy with your race yesterday and how you performed?

BTH

Second place but DQ?? What happened??

peter kern

ta
naas duathlon
i would be very surprised if somebody will be on a bike that won more irish titles than the one i will be using ( sadly it were the legs not the bike -nicknamed chopper... -that contributed to this )

pgibbo

Solid training Peter. What race is on Sunday? Best of luck

peter kern

friday 9th
pm
25 min bike easy
20 min run

sat am 30 min bike easy run drills and hill sprints easy run 30 min bike all in all close two 3 hour with some good efforts but easy session.

pm 45 min easy run. i cant be too sure but i guess thats approx 85k of running this week a fair mix of faster stuff and easier stuff

sunday 4 hours on the bike that felt a bit harder thant there should have been but i gues not a too big suprise with approx 100 hours plus minus 3 hours in last 4 weeks of training and i have done ( for myslef ) some very very decent intensity sessions

monday
am
as said one of the best monday swims with 2 x 100 pbs 80 min plus 30min cycling

pm
30 min bike 85 min run warm up 9 x 600s this was a bit of a mind over matter session with 6 out of the 9 sub 2.05 min with spectacular meltdown at the 7th rep where i tried to push one more time for a fast time and after 400 m the body gave in (legs and tummy) and after 500m the mind too and i was on all 4 ( not very pleased with the mind meltdown ). finished the last 2 well enough and was actually very pleased as i can see what i am trying to address is moving in the right direction , so cycled home very happy but knowing that i need to do some serious maintenance work at home as i pushed the body a bit more than i should have.

tue
am easy 45 min run

pm 80 min turbo session . 20 . 12 . 2x 5 min got of the bike for some water after the 12 min and if i was to deny i did not have jelly legs i would be lying. but with the help of norman stadler i got the last 2x 5 min done and i was happy , felt very weak in legs going to work not so bad going home.and this morning felt good in the legs I guess we will see on sunday where my bike really is , but that was almost a proper turbo session and thebreathing goot very uncontrolled for prolonged efforts and i start to enjoy it again to be in the turbo hurt box.

wed
am
75min swim the am swim session went brilliantly this morning so i was in high spirit entering the pool myself the fast 100s did not quite work as well as i wanted but after about 2 k in the swim i set a new 400 pb for 2013/14 beating my pre kilkee time trial time by 2 seconds.(that doesn't say much to be fair but it certainly shows that my attitude- like the guys in the am session - in the pool is changing)

Anyway, till next Wednesday things will calm a bit down apart from Friday Swim and Sunday race (which will be a serious test) it will be a bit hard to assess the bike ,since i have not sat on the bike i will be using on Sunday but looking forward to it ,in a way the only performance iam interested in is race day, all the rest I dodnt care very much about, they are nice things to look at but only when there is race pressure do those numbers really become meaningful. I call this the brain switch effect , based on a cork athelte that would get beaten in every club trainings tt often by a good bit only to beat those people on race day in that discipline and sometimes by a good bit ....

peter kern

MojoMaker wrote: »

1:15 would certainly be the magic number for holding ITU swim splits. Nice to hear it's coming together in line with the effort - must feel good at the moment?

in itu you have to have the ability to start the first 400 in 4.30 and then hold about 1.10 pace for the rest.

of course it does feel nice to progress at the same time as with everything to see progress, effort has to go into , and fatigue level is now at close to saturate level before i have a few easier days.
so no it dosnt feel good at the moment. but there is nice glimpses of hope to get faster ( the proverbial carrot that keeps one going- we are simple creatureas after all ;-)

but yes I did swim two 2013/14 pbs in the pool this am ( did not wear drag suits this morning ... its a bit silly to trick yourself feeling good about yourself but it works ...)
ps at the same time i skipped the weigh in this morning as iam fairly certain i would not want to see the result

MojoMaker

1:15 would certainly be the magic number for holding ITU swim splits. Nice to hear it's coming together in line with the effort - must feel good at the moment?

peter kern

5th I think I mentioned that swim as one of my best outside a
Friday
pm long run had no idea how that would work out started slow than a solid rythem a few hill reps from 57min to 1.03 and back home
realized i was getting faster saw the speed indicator in DL hovering around 15-16 kmh and suddenly hit a runners high. As i said i kind of know something was to happen with the running soon and I think we can now say I am back running. in the last 10 k there was 6k hovering around 3,57-403 k pace for a 1.55h run and i loved it ( iam sure there was a bit of a tail wind but not a crazy one so approx 4.10 pace and not slower than 4.25 min k in 2nd half which is fast for me for a long run. but as i said i loved it.

at home i got a message g barcelona down to last 50 entries (thanks marry and niamh) . so i went straight to the computer, as this was the first session which showed i like this stuff again ,and tried to enter but race sold out ( 2 good things i had myself there to enter , but also didnt get a place and to be fair it absolutely againts my thinking to enter a race 9 month in advance ,which was the only reason i raced pro to not have to deal with this .Anyway I am sure it will have some entries later on so no sweat. and lanza 2016 would not be a bad choice either. mallorca just dosnt do it for me (my plan is to spend 1 day in the altair bookshop in bareclona ( one of my favorite bookshops in the world)

6th 4o min lunch run easy
Short but high intensity turbo session pm ( better a bit really fast than nothing at all )

7th am swim no idea what i was doing but swam largley beside another swimmer that was also doing long reps and kept myself entertained by slowing down speeding up etc 68 min in pool

pm same session as last week in the park total fun i was playing catch the Niall with 10 sec handicap and it was great. starting behind somebody motivates me and he motivates me . Iam amazed how much niall is improving and we really getting somewhere with his pacing. he is really turning himself around right now to become the best athelte he can be , and again ,of course this has an impact on my session ( surround yourself with positive people) . 2 since i start behind him i can see what he needs to work on and how he progresses and of course it helps him too tohave somebody to pace off . hit 1 sub 2min for 600m up the pass 4 sub 208s and 3 sub 2.10 ( and 2 slower ones to focus on niall. overall 17 k of running
some 1h 40min commuting on bike

8th an 2 x 45min ish bike rides

7 x 5 turbo intervals bit low on energy, but giving it to myself and went into a few dark places. ( we are getting there on the turbo to start proper training)

pm 10 k easy run

9th
main set 6x200 off 3,05 i have no idea what average i know i did 2 250ms ,tango led the last 3x 200
4x400 in 5min.20.5 average off 6 5x200s average 2.49 off 3.05

despite another clown performance by myself until tango hit the water, which raised the spirit of the session massively.
but even then i kept losing the pb and sabotaging myself in any possible way. i
still good session and i seriously worked at some stages of that session .
so far my best week training in terms of hitting the sessions i wanted
and was tired entering the water today but this is the good thing when your bike gets stolen outside the pool it does give you a bit of belly fire every time you lock your bike and enter the pool...
also if you just entered a bloody race which is 3 times as expensive for what i want ie a race and not a tri show- i guess its time to get a bit serious now and stop fluffing around in the pool.
as project 40 step 1 is entered. (its funny some people tell me they heared iam doing an ironman but that is really the C goal for this year )

Since running is now at an decent level again and much more importantly i am loving it again.
its now time to bring the swimmng up so i will like it more again, until the bike focus starts on feb the 21st in fuerteventura .

I have to say its pretty nice to have swam a few 1.15s for 100 in the 400s this morning. i guess 1.15 is the pace when swimming starts to actually feel like swimming as you feel like you start moving through the water. they say it never gets easier but when you hit sub 3.30 k run pace or sub 1.15 100m in the pool it certainly starts to feel more like being in harmony with the task than working against something.