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Any excuse to get into a pair of Budgie Smugglers
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Week ending: 19 April
Mon: am 4m run , lunch swim 45mins drills and 2 beat kick
Tue: am swim tri club including timed 750 in 16:38,
Wed:- nothing due to a heavy school night session
Thu: swim 45 mins work on bi lateral
Fri: am tri club swim, pm 18km cycle around Howth head
Sat: am 7m run avg 8:13 with 1m at 6;40
Sun: 25kcycle followed by 5k run.
Got my first puncture today
Tuesday night went way overboard and upset my head for a few days!
My old pal 'back pain' came to visit yesterday but a good long stretch session eased it out
16 week Dublin 70.3 plan starts tomorrow I think0 -
Week ending: 26 April 1/16 70.3 training
Mon: lunch swim 45 mins working on breathing & kick
Tue: am tri club swim 10*100, 8*50 all done breathing 3 2 3 2 , cycle to and from work 38km Into winds that only existed when on the bike! Lunch gym core session 45 mins
Wed:-
Thu: am Tri club swim - coach Said I need to bring arms closer to my head when stretching out and keep head up more. PM 4 mile run avg 8:52
Fri: am swim 1600m in the 50m pool before work - really enjoyed this
Sat: am 53km spin solo from Baldoyle to dunlaoighre to check out Scotsman bay, I just missed the rain
had another puncture when I got home, this time the back wheel.
Sun: Samsung night run 10k - 44:31 pb by 24 seconds.. First race in about 2 years. Triathlon training paying off! V happy with this considering I haven't been doing much mileage and ate a chipper at 6 o clock! 0 -
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Week ending: may 2/16 70.3 training
Mon: lunch swim 30 mins just to loosen the legs
Tue: am tri club swim, Lunch gym core session 45 mins
Wed: am cycle to work 20km, lunch swim 45 mins, PM run home from work 20km - longest run in about 2 years.
Thu: lunch swim 45mins easy session tired legs today
Fri: am club swim 4 * 300 I struggled with this, felt uncoordinated and a bit tense. Probably tired. Was hard to get outta bed! bUT I'm off work now for 4 days
camping trip to Cavan
Sat: -
Sun: - I had my gear with me for a run but weather too bad and I was enjoying the rest.0 -
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Week 6/16 70.3 training
Mon: gym at lunch cross trainer, core and plenty of stretching. Eve - Howth aquathon 1km swim and 7.5km run in 1:05. Sea was choppy and I struggled! Nearly gave up. But got there in the end. Another experience to build on.
Tue: lunch swim 40 mins few drills. Eve - birthday drinks
Wed: bit ropey today. Got out on the bike for 19km up around Howth.
Thu: am tri club swim- struggled a bit then my goggles snapped! Good sighting exercise
Lunchtime run 5miles
Fri: off to a wedding in cork
Sat: few lengths of the pool in the hotel!
Sun: sore hip from very bad dancing technique
That's the last mad session until 70.3 is over. Time to knuckle down. Wicklow 200 next week- I was gonna do the 100 but might go for the 200.0 -
Week 7/16 70.3 training
Mon: bank holiday - am cycle 63km handy pace with a girl from the club. Out to Balbriggan & back nice straight road.
Tue: AM club swim, wasn't at my best for this & felt like I was working harded than usual to keep up. Lunch gym session core and leg strength 50 mins
Wed: Day off work to mind the kids but got out late in the evening: run 6 miles avg 8 min miles & could have kept going all day, really enjoyed & everything felt really good. put my headphones on & hadn't done this in so long... makes me run better
Thu: AM tri club swim 4x100 then 200-150-100-75-50-25, then dives and sprints. Then Cycle to and from work 38km total at avg 26kph. Lunchtime my pal was going to the gym so I went for an easy swim & did a few drills for 30 mins and steam room!
Fri: Lunch time NAC - I wanted to go over the 1900m so I did 2km swim. Split into 4x500m. At 1600m my goggles snapped again (superglued last week - new pair still hadn't arrived). So the last 400 was with no goggles & this was a good exercise for the OW as I used it as an opportunity to practice sighting while tired. I threw in a few backstroke & breaststroke in the last 200 also. Really happy with how this went. Had to breath on every 2 for most of this session though to last the distance. swapping form left to right... left is definitely less comfortable.
Sat: rest and stretch session/foam roll
Sun: 7am start for the Wicklow 100 great day out. The club lads were doing the 200 & I was tempted to try it but decided I didn't need it & didn't want to get put off by a bad experience... also need fresh legs for busy week ahead. So I headed out with my father in law for the 100. Few a food few others on the way & enjoyed all the company. Stuffed my face in Rathdrum. Overall I found this easy enough, climbs didn't bother me or burn me out at any point & I was going slower than usual so as not to upset the big man. So I can see a good improvement in my cycling from this one. The descents were really good too. WEather was perfect & no mechanical issues! few beers to celebrate
Next week I've Bull Wall Aquathon & Fingal Sprint Tri.
I might start doing early morning OW swims instead of the Tri Club pool sessions too.
Still waiting for my new goggles so it's more superglue needed for a few more days0 -
Week 8/16 70.3 training
Mon: easy lunchtime swim 45 mins - few drills
Tue: AM Tri club swim 750tt in 15:12 PB by another 30 seconds, I was mixed in with a few faster lads & did my best to keep up so it pushed me on a bit - delighted to still see improvements.
Cycled to work & went to the Gym at lunch for some core and legs 1 hour. Cycled home 38km round trip at good pace
Wed: Didn't do anything today as I had Pulse bull wall aquathlon in the evening. I arrived early & got ready, the sea was calm & inviting. The wind was strong. During the day I had awful anxiety about this but it eased when I saw the smooth sea. When they put the buoys out I thought it looked like a long course. So we headed out to the starting point & I did all I could to relax. There was no cold shock, no anxiety, I was floating without any effort.... I learned more in this few minutes than any other open water experience. I didn't go to the back of the group I was going to give this all I had. We hit the first buoy in a pack & it was very rough going around it but I held my own, few elbows few kicks but nothing too serious. Nice long straight easy swim to 2nd buoy & we're heading for shore... goggles fogged up a bit & I went off course headed for a crowd of spectators but it wasn't the exit so I had to correct myself & lost a minute or so. I was dizzy in transition & the run was a real struggle... breathing was heavy & wind was against up up the beach for 2.5km - then I stopped at the turning point for a few seconds to compose myself & off I went again & welcomed the wind behind me going back. Result: Swim time 16:54, run 23:13. Happy with this. Overall position 95/205. Big improvement from the Howth aquathlon 2 weeks ago.
Thu: rested up - neck & shoulders were mad sore & tight so just stretched them out. Saving myself for Sat Triathlon.
Fri: Am Tri club swim. Handy session done at relative ease. I decided to do this as it would have me tired & in bed early ready for an early start Sat. Lunch gym - stretch and foam roll 45 mins (this seems to put me right before an event & prevent injury to date)
Sat: Up at 5:30am fresh as a daisy - hard to get the porridge down this early. Headed to Skerries to register & I was ahead of the pack so I took a walk to the coast to see the swim course, the Sea was Rough & wind was strong & I was freezing! Worried thoughts
The rest of the club arrived shortly after & we set up the bikes & had some banter. Teh start was delayed & the sun started to peep out
We finally headed over to the beach & the course now changed from anti clockwise to clockwise due to the current & I could see it was not going to be easy. The Aqua bike gang headed out & seemed to take forever to reach the fist buoy against the current. We got into the water & unlike Wed night the cold was shocking but I quickly adjusted.
Boom we are off & had to walk a bit to get out of depth. The first Buoy was hard to reach, must have taken me 10 minutes ;( I underestimated the current & kept getting pushed away, I nearly had to swim backwards to get back in line & eventually I got there & it was mayhem, bodies all over me & I got a leg caught in a rope but got past it easy enough - I could see others struggling here & flipping onto their backs & letting out noises of distress! get me outta here
So I put the boot down to hit the second boy with relative ease - I judged the current better this time & the swim to the shore was an easy one - delighted to see dry land & off I went. No trouble with dizziness or shortness of breath this time.
The Bike was really good, I'm still learning but I decided to give it everything on the bike regardless of how it might affect the run. The course was hilly & wind was still up. I passed at least 10-20 cyclists on the 2 laps & hit some nice speeds on the decents.
The run was lovely along the coastal path but wind was against me again heading out so it was a tough 2.5km - I could see the 2 fastest lads in our club running against me so I felt I wasn't too far behind them. I passed a club mate on the run & at the turning point I had the wind & I opened up a good stride, when we got back we had a lap of the rugby pitch & I passed a good few here to empty the tank. collapsed in a heap when I crossed the line! Overall a very well run event & burgers at the end was the cherry on top
Result: skerries fingal sprint triathlon 81/207 1:29:49 - overall the view was that this was a tough course. times reflected this.
The timing for the transition area was not working so we only got splits as below. The distance from the swim to the transition was far so I think this added to the swim times.
Swim 23:20, Bike 40:29, Run 22:49 - happy to finish in the top half of the field. 3rd in my club out of 13.
Overall a good week for me. Confidence is up, open water feels more comfortable. I just need to get the head down for the endurance required for the 70.3 & avoid injury.
Sun: -0 -
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