I Am the Master of My Fate

zico10 · 11-01-2015 6:31pm #1

I don't think there's any need for a lengthy preamble to this blog. Anybody who has followed my blogs or posts here on boards, should already know about my ambition to race in Kona. So there's no point beating around the bush, this blog will end after I've raced in the World Championships on The Big Island. All going well that will be October 2016.

The only intermediate goal I have is to qualify. I've entered Ironman Mallorca on September 26th, and it's here I'm planning to secure my spot. People reading this might think I'm being a bit presumptuous in using the word 'planning', but I raced Mallorca last year and only for a huge cock up, I would have finished in approximately 9 hours 15 minutes. This would have been good enough for a Kona slot in the age group I'll be racing this year, and I expect to go faster this time round. I'm not going to Mallorca to make up the numbers, and as far as I'm concerned I've already proven I'm good enough. So whether it's incredibly arrogant of me or not, I am going to Mallorca planning to qualify.

Obviously I'd like to do well in any race I enter, and I'll inform you of them when they come up, but ultimately there are only going to be two races that really matter throughout this blog;
Ironman Mallorca 2015 and all going to plan Ironman Hawaii 2016.

Dory Dory · 11-01-2015 7:58pm

There is no doubt in my mind you can qualify. Just make sure you pay attention to the details in the periphery. Best of luck Zico....you have a gallery of fans cheering and willing you on.

Kurt Godel · 11-01-2015 9:03pm

Great title, I'm really looking forward to following your progress. There's a lot people here at all levels can learn from your attitude. Good hunting.

RacoonQueen · 11-01-2015 11:00pm

There are many people who don't have the balls to set more ambitious goals...or to even put out what their real goal is.

68 lost souls · 11-01-2015 11:04pm

Best of luck, I will certainly be attention to Mallorca this year.

zico10 · 12-01-2015 8:32am

Before posting any of my training, I'll just outline my approach to it. I firmly believe more is more, and I think doing big volumes is the best way for me to get ready for races. After IM Mallorca last year, I went to a bar with Fazz and Trinewbie. Predictably enough conversation turned to triathlon and out of the three of us, I discovered that I had put in the longest training hours that year. Later that night, we were joined by a German who finished second in our age group. We also asked him how many hours a week would he usually train for. He was the first person I had met who spent longer training than I did and it immediately became clear to me what I needed to do for my next Ironman. So here I am and my plan is to train even more than I did last year.

This is not something I have rushed into though. A good few years ago I read a race report by Brian Jenkins after he had finished second in Joey Hannon. In his report he commented on how he had increased his training to 30 hours a week. At the time, I wasn't doing much more than 10 and I thought 30 hours was a number I'd never be capable of. But year upon year, without having it as a target, I built up to it and during my peak training last year managed to put in two consecutive weeks of over 30 hours.

This time around I want to have put in a lot more 30 hour weeks by the time September rolls around, than I did last year. I'll try to hit the 30 hour mark often during my base build as well, which is all I'll be doing for the next while. I've entered HOTW and I'd like to give a decent account of myself there. I'll tailor my training for that closer to the race, but for the next few months my plan is to get my body used once more to long swims, runs and bike rides.

When posting my training, I'll stick with the weekly blocks I've posted before. I like to have all the training in just one place. It's much easier for me to look back on and review when I keep it like this. From now until September and hopefully longer is a long time to commit to this, but hopefully I'll keep the blog updated on a weekly basis. Not sure how detailed each update will be, but I'll try post the salient points of each session at the very least.

RJM85 · 12-01-2015 10:32am

Looking forward to keeping an eye on this. 30 hours a week is incomprehensible to me, but its hard to argue against the fact that you get out what you put in, so long as your body is able to absorb the training.

zico10 · 12-01-2015 11:17am

RJM85 wrote: »

Looking forward to keeping an eye on this. 30 hours a week is incomprehensible to me, but its hard to argue against the fact that you get out what you put in, so long as your body is able to absorb the training.

It used to be to me too. Of course it depends on other factors, but the more hours you train and the closer you get to it, the more manageable it seems.

tunney · 12-01-2015 11:26am

Drive the whole course beforehand please!!!

joey100 · 12-01-2015 11:33am

how you think the body will hold up to all the training Zico? From your last log you don't seem to get injured and must look after yourself well. Best of luck with the training, and I'm another who will be following the race.

RJM85 · 12-01-2015 11:46am

zico10 wrote: »

It used to be to me too. Of course it depends on other factors, but the more hours you train and the closer you get to it, the more manageable it seems.

Part of what makes it incomprehensible to me is the 'other factors' 15hrs is a big week for me. It's hard to see where another 15 would come from without a change in job / removing the need to sleep / putting the child up for adoption!

Dory Dory · 12-01-2015 2:25pm

I assume no specific IM coach this time again? As a teacher, I assume you have the summer off, so getting in 30 hours/week should not be too much of an issue, really. If I am correct in my thinking, then brilliant for you! I'd love to be able to turn my full attention to training to test the potential.

zico10 · 12-01-2015 4:19pm

Monday 5th January
a.m.
Bike
1 hour easy turbo – 25km
Totals; 1hr – 25km

p.m.
S. &. C.
45 minutes weights – lower body

Run
Treadmill
8km at 12km/hr
Totals; 0.5hrs – 8km

Swim
Coached session, 25m pool
350m warm up
Main set;
7 sets of 4*50m descending (1.55 → 1.45 approx.)
The coached had initially told us we’d be doing 10 sets straight, but gave us a break after 7. We were told to take a slightly different approach to the final 3 sets; the first 50 easy, the second 50 to focus on kick, third 50 as 25m fast and 25m easy, then the fourth 50 fast. At least that’s what I think we were told and it’s the approach I took. Apologies to Interested if I took you up wrongly.
3 sets of 4*50m as described above (Once again I was coming in on approximately 1.45 for the final fast 100)
50m easy
I was consistently hitting the times, but it was hard work on the fourth and final 100 in all the sets. The effort affected me throughout the hour, and even though it was always followed by an easy 100, I never felt like I had fully recovered by the time the next fast 100 came around.
Totals; 1 hr - 2,400m

Tuesday 6th January
a.m.
Swim
50m pool
600 pull, 100 fs, 100 fs @ 80%
12*200 off 3.45 At the start I was getting 15 seconds rest, which was starting to fall to less than 10 by the end. I had planned on doing 16*100, but I was tiring and took a break after 12.
100 easy
1*200 on 3.40
I was going to do 4*100, but I messed up my timing at the end of the first one. I missed when I was supposed to have pushed off for the second 100, I still didn’t feel invigorated after the rest, and gave up. I stuck a pull buoy between my legs and switched it to a pull set instead.
4*200 pull off 3.45
400 cool down
Totals; 1.5hrs - 3,900m

p.m.
Run
29.53km in 2.17.55
Totals; 2.5hrs – 29.53km
For the moment I’m going to keep the pace for my long runs between 2.24/km and 4.48/km. This is the range I used from Connemara last year, but I felt so slow tonight, I didn’t have to worry about going too fast. After a slow first kilometre, my pace progressively dropped until I reached 20km. After that it started to creep up again. After the weights session I did yesterday, my legs and glutes especially felt sore during.
The 29km was more of an effort than it usually is, but it’s not something that concerns me.
Totals; 2.5hrs – 29.53km

Wednesday 7th January
a.m.
Swim
50m pool
10*400 alternating f/s and pull
Totals; 1.5hrs – 4,000m
Before Christmas I’d always include some fast stuff in this Wednesday morning swim, but legs were stiff, so I opted for an endurance session instead. I completely ignored the clock, swam at a comfortable pace, and just took whatever rest I deemed necessary after each 400.

p.m.
S. &. C.
45 minutes weights; upper body

Cycle
Turbo
20.00 warm up, 10.00 hard - 77rpm, 5.00 recovery, 8.00 hard – 76rpm, 4.00 recovery, 6.00 hard - 77rpm, 3.00 recovery, (dropped a gear)4.00 hard - 77rpm, 2.00 recovery, (dropped another gear)2.00 hard - 77rpm, 16.00 cool down
Totals; 1.5hrs – 40km

Thursday 8th January
a.m.
Swim
Coached session - 25m pool
I signed up for another swim block with Peter Kern, so this like all my Thursday morning swims from here on out will be under his tutelage. The total distance seems a bit short for a 90 minute session, but the session was emailed to me by one of the swimmers who spends his rests scribbling down details of what we’ve just done, so I’m sure the distance and the details of the session are accurate.
400m warm up
100m FS UW
4 x 50m water polo drill
4 x 50m 3rd phase drill
200m easy
4 x 50m kick
200m (as 25 fast & 25 easy)
8 x 50m (as 25 sprint & 25 easy with 10 seconds reast)
400m Pad & PB;
6 x 50m (as 25 v fast & 25 easy)
250m Pad & PB
50m easy
Totals; 1.5hrs – 2,900m

p.m.
Run;
Warm up - no watch, no GPS - 5km approx
1.00 fast, (3.14/km) , 0.30 recovery
2.00 fast, (3.35/km) , 1.00 recovery
3.00 fast, (3.39/km) , 1.30 recovery
4.00 fast, (3.29/km) , 2.00 recovery
4.00 fast, (3.40/km) , 2.00 recovery
3.00 fast, (3.36/km) , 1.30 recovery
2.00 fast, (3.22/km) , 1.00 recovery
1.00 fast, (3.20/km) , 0.30 recovery
Cool down; no watch no GPS - 3km approx
Totals; 1.0hrs – 15.49km
Some of these were into strong gusts of wind, others wind assisted, which would go some way to explain the huge variations in average paces. None of them were complete eyeballs out efforts and overall were some way off my top end speed, which I don’t think I’m ready for just yet. It was a speed/Zone 5 session, which will all follow a similar approach until I feel I have the endurance back that proper intervals will require.

Friday 9th January
a.m.
Nada

p.m.
Cycle
1 hour easy turbo
Totals; 1.0hrs – 25km

Swim
Coached session, 25m pool
4*100 off 2.00 50s descending (at least I think this is what Interested told us to do, apologies if I took you up wrongly)
6*200 off 3.40 (in on 3.15 – 3.20)
50 easy
20*50 descending off 60 seconds (55, 50, 45, 40)
100 cool down
Totals; 1.0hrs – 2,500m
The times I was holding tonight were slightly faster than I’d normally swim, but I had the benefit of a draft which aided considerably and made it an easier hour than it might otherwise have been. I felt like I hadn’t earned the Muller Light yoghurt I took along for refuelling afterwards, but not enough to stop me eating it.

Saturday 10th January
a.m.
Swim
Endurance session - 50m pool
200m – 3.41
400m – 7.29
600m – 11.14
800m – 14.55
800m – 14.43
600m – 11.14
400m – 7.36
200m – 1.52
100m pull
Totals; 1.5hrs – 4,100m
I had a metronome for this set to beep at a rate of 63 per minute, which is 2/3 strokes above what’s a comfortable stroke rate for me at the moment. I’m trying to increase my stroke rate at the moment and I find the metronome useful. I can’t be sure I was sticking to 63spm all the time, but it keeps me focussed and ensures if my concentration ever drifts, it doesn’t last for too long. It was about 8.40 when I got into the water for this and was glad to get it done before the daily changeover from 50m to 25m format at 10 a.m. Times might not be all that impressive, but I was slow to get out of bed for this session and it felt like a productive morning.

p.m.
Cycle
3 hours on the turbo moderate effort, rpm falling, losing power
Totals; 3.0hrs – 82.5km

Run
Recovery; 9km w. 10*80m strides
Totals; 1.0hrs - 9.0km

Sunday 11th January
a.m.
Cycle
I went out on a club spin, group of 8/9. I was getting tired towards the end of the spin and it sometimes took more effort than it should have done to stay with the group. I had a Garmin on, but I let it run from the moment the cycle began until I reached my front door. With stopping at lights, a level crossing, slow moving traffic etc. any stats from it, apart from overall distance, would be meaningless, so I won’t post them here.
Totals; 3.5 hrs – 100.75km

p.m.
Run
Tempo Run;
Warm up - 6.46km in 33.42, 5.13/km
Tempo pace - 5.19km in 19.24, 3.44/km
Recovery - 2.63km in 14.29, 5.30/km
Tempo pace - 5.23km in 19.36, 3.44/km
Cool down - 3.58km in 19.56, 5.34/km
Totals; 2.0hrs - 23.09km
The warm up for this was a run from my apartment to The Phoenix Park and a lap of the Playing Fields. My plan was to run two laps of the Playing Fields at tempo pace, one lap as recovery, then two more at tempo pace. I thought after the cycle earlier in the day, I wouldn’t be running very fast. I did the exact same run last week and averaged 3.54 and 3.49 for the two tempo paced efforts. Neither was a target pace today though and I started running off feel. About half way through the first lap I saw my watch showing an average pace of 3.45/km, which I was happy with. I slightly increased the effort to get and keep the pace under 3.45/km, after seeing this. I finished off the first two laps with an average pace of 3.44/km and eased up quite a bit on my recovery lap. I’d been looking at my watch a lot during my first tempo paced run and resolved not to look at it once during the second run. I resisted the temptation and when I finally finished the second two laps, I was happy to see I’d matched the pace of the first effort. The self-talk throughout though was more along the lines of ‘Hurry up, you’re going too slow.’ than ‘You’re doing fine, just keep this up.’
Last year for my training for the Connemarathon, I set my tempo pace at

.45/km and I found it a tough pace to hold in the initial phase of my training. The distances were longer than 5km and I still found it tough tonight, but regardless of that I was happy to be able to hold this pace again. It was blustery and after the 100km cycle earlier in the day, I’m sure it wasn’t the ideal scenario to be trying to run fast. I managed it though, and in a perverse sort of way enjoyed it.

Totals;
Swim; 8.0hrs – 20,200m
Bike; 10.0hrs – 274.25km
Run; 7.0hrs – 77.11km
S & C; 1.5hrs

I’m happy with how this week went. I’d no specific targets in mind, other than getting back into a proper routine of training. I only returned to work after Christmas on Monday and this was the best possible time to get a routine going. I achieved this much, and while the sessions might vary over the coming months, it’s a routine I hope to stick too.

RacoonQueen · 12-01-2015 4:29pm

I have a feeling this log is going to make the rest of us feel like total wussy, excuse making feckers....

Was on path round the playing fields yesterday, do not know how you ran in that!

zico10 · 12-01-2015 8:00pm

joey100 wrote: »

how you think the body will hold up to all the training Zico? From your last log you don't seem to get injured and must look after yourself well. Best of luck with the training, and I'm another who will be following the race.

I honestly expect I'll be able to handle it. I'd estimate I ran 500km in each of the five months from November 2013 to March last year. Doing that put me at far greater risk of injury than anything I'll be doing over the next while. I cycled pretty much all day for two weeks straight in France practically straight after finishing my marathon training, with absolutely no problems. Once your bike is set up correctly and barring crashes I think there is very little injury risk here. Swimming is what I'd actually be most concerned about right now, I've had some muscle soreness since ramping up the volume only a few months ago, but no joint pain. If I had I'd be alarmed, but muscle soreness is to be expected, happens as well if I neglect strength training for a few weeks, as I am wont to do. That's one thing I plan to be more consistent with this year.

I don't honestly think I do look after myself very well. I went to a physio last December for the first time in my life, after being told at a bike fitting I did in August that I needed to go. The four month time lapse should give a clue as to the level of urgency I attached to the recommendation. The physio certainly did help and I plan to go back. Tight ball and socket joint in my hip was the prognosis, but it was never sore and didn't impact on my training.
Over the years, I've slowly built up to the training hours you see me log now and I have avoided general wear and tear injuries over the last few years, but I am not invincible sadly. I gave myself a hernia sometime last year. But like my ball and socket joint, it's not in anyway painful, poses no danger, and it doesn't bother me at all. I could have surgery to get it fixed, but don't see the point in cutting myself open for it.

zico10 · 12-01-2015 8:02pm

RacoonQueen wrote: »

I have a feeling this log is going to make the rest of us feel like total wussy, excuse making feckers....

Was on path round the playing fields yesterday, do not know how you ran in that!

Bar ice, I'm prepared to run in most conditions. I'm a fair weather cyclist though.

hf4z6sqo7vjngi · 12-01-2015 8:17pm

Will follow with interest.

zico10 · 12-01-2015 11:16pm

Dory Dory wrote: »

I assume no specific IM coach this time again? As a teacher, I assume you have the summer off, so getting in 30 hours/week should not be too much of an issue, really. If I am correct in my thinking, then brilliant for you! I'd love to be able to turn my full attention to training to test the potential.

I've July and August off. I won't deny it's great for training, but I don't think it gives an extra motivation to go out for a 6 hour bike ride. The biggest benefit by far is the rest I can get. Going back in September interrupts my sleeping more than my training. All hypothetical, but I'm pretty sure I'd train just as much in most other jobs.

Oryx · 12-01-2015 11:26pm

I am full of admiration of your stated goals, and of the chutzpah with which you state them. That's rare around these parts!

Even now, the volume you are putting in is huge. Another league entirely, but I'm glad to be a spectator and see how it goes for you. Bravo and good luck.

peter kern · 13-01-2015 10:37am

good stuff
and i see the hated metronome , is being used now and deemed useful .

tunney · 13-01-2015 10:39am

What time did you do for the swim in the IM last year?

zico10 · 13-01-2015 11:14am

peter kern wrote: »

good stuff
and i see the hated metronome , is being used now and deemed useful .

See I do listen.:)

Tunney, it was non wetsuit and I swam 1.03, but you need to bear in my mind Tim Don swam 45 minutes when considering my time.

tunney · 13-01-2015 3:18pm

zico10 wrote: »

See I do listen.:)

Tunney, it was non wetsuit and I swam 1.03, but you need to bear in my mind Tim Don swam 45 minutes when considering my time.

Investing 8 hours a week in swimming where do you see it going down to from 63?

zico10 · 13-01-2015 4:23pm

tunney wrote: »

Investing 8 hours a week in swimming where do you see it going down to from 63?

Firstly I think you could add 2-3 minutes to that to get a more accurate 3,800m swim time.
September is a long way away, so right now it's hard to make a prediction on my swim time. Pulling numbers from thin air, if it's the same 'favourable' conditions as last year, I'd hope to go under an hour. 8 hours a week might seem like a huge investment for three minutes, but swimming is by far my weakest discipline and right now in the middle of winter is the time I'm going to make the biggest gains in the water. I'll more than likely reduce my time in the water after April, by then I reckon it will be just about maintaining whatever level I have reached.
I know I've improved since last September and I can't tell you by exactly how much more I will improve, but whatever it is, I am certain further improvement will come.

I'll do some 10k races in a few months to see if I'm losing much run speed, and depending on how they go, I'll reassess the time I'm spending swim training.

zico10 · 13-01-2015 4:32pm

Dory Dory wrote: »

I assume no specific IM coach this time again? As a teacher, I assume you have the summer off, so getting in 30 hours/week should not be too much of an issue, really. If I am correct in my thinking, then brilliant for you! I'd love to be able to turn my full attention to training to test the potential.

Sorry Dory, I forgot to respond to this earlier. Right now I've no coach, nor do I have any plans to get one. But I haven't ruled it in or out either. If I was to hire a coach, it would almost certainly a two year commitment, which for the level of service I'd want would be a big expense. I'll continue doing my own thing over the next few months anyway, and depending on how my training and race results go, I might take another look at coaching then.

BennyMul · 13-01-2015 5:52pm

Good luck Zico,
looking forward to shame of only getting in 10 hours a week and you hitting 30.

daithiK1 · 13-01-2015 11:27pm

zico10 wrote: »

Firstly I think you could add 2-3 minutes to that to get a more accurate 3,800m swim time.
September is a long way away, so right now it's hard to make a prediction on my swim time. Pulling numbers from thin air, if it's the same 'favourable' conditions as last year, I'd hope to go under an hour. 8 hours a week might seem like a huge investment for three minutes, but swimming is by far my weakest discipline and right now in the middle of winter is the time I'm going to make the biggest gains in the water. I'll more than likely reduce my time in the water after April, by then I reckon it will be just about maintaining whatever level I have reached.
I know I've improved since last September and I can't tell you by exactly how much more I will improve, but whatever it is, I am certain further improvement will come.

I'll do some 10k races in a few months to see if I'm losing much run speed, and depending on how they go, I'll reassess the time I'm spending swim training.

Good luck with the log.
I believe you are doing the right thing with the all the swimming. However imo a focus on long efficient swimming with relaxed breathing would be way more beneficial for you later in the race than specifically aimed at getting the time down, as in less clock work more just get in and swim. Also post April some of them sessions if done right would be super recovery sets...

zico10 · 20-01-2015 4:43pm

Monday 12th January
a.m.
Cycle
1 hour turbo, easy spinning
Totals; 1.0hrs – 25km

p.m.
S. & C.
45 minutes lower body

Run
30 minutes on treadmill @ 12km/hr
Totals; 0.5hrs – 6km

Swim
Coached session, 25m pool
400m warm up
5*400m off 7.15 (Coming in on 6.45 approximately)
100 easy
4*100m off 1.45 (1.35 approximately)
I was wrecked by the end of this session. The set of five 400s had me fncked from the start. I went out second for the first set, but was dropped by the lead swimmer straight away and there was no drafting benefit whatsoever after 25m. After this I let the guy who was 3rd jump in front of me and I failed to hold his feet as well. I was demoted again on the third 400, I’m usually faster than the girl who was now ahead of me and I was losing her feet tonight. I had to work much harder than I would have expected to come in on the times I did and I was a bit disappointed with this immediately after the session. A positive to take from it though is that this time 12 months ago I barely would have managed a 400m TT in under 7 minutes, tonight I swam five 400s in a row all well under 7 minutes. Important to remember, it doesn’t get easier, you just go faster.
Totals; 1.0hrs – 2,900m

Tuesday 13th January
a.m.
Swim
NAC , 50m pool
800 warm up, last 100 @ 80% (did the 600 with a pull buoy)
4*100 off 1.55 (getting 5-10 seconds rest)
100 easy pull
4*100 off 1.50 (getting 5-10 seconds rest)
100 easy pull
3*100 off 1.45 (1.38, 1.40, 1.42)
100 easy pull
3*100 off 1.45 (1.38, 1.43, 1,40)
200 easy pull
400 paddles & pull buoy
10*50 off 65 seconds (coming in on 55 seconds)
200 cool down
I did this very same session in a 25m pool before and the times I swam off were 10 seconds faster then. That time I failed to make the last 100 in the first set of 3*100s and two out of the three in the second set. I guess 1.45 in a LC pool is a lot more generous than 1.35 in a SC. All the same, making all the times did surprise me, especially as I didn't feel like I was in the zone today. I felt tired getting into the water and halfway through the 4*100s off 1.55, I thought 'how the fnck?' was I going to manage swimming 100s off 1.45. The NAC has three lap clocks all in sync on the side wall. They’re not always working, but today they were. Breathing bilaterally, I was always able to see one of the clocks on every second breath, and I was always aware if I was behind or ahead of time. This undoubtedly helped to keep me focussed and I worked hard to make the times (especially so on the very last 100, flailing my arms wildly and almost uncontrollably the closer I got to the end. I was banjaxed after each set though, and clock or no clock, I don't think I would have managed a fourth 100 at the pace I was swimming.
Totals; 1.5hrs – 3,900m

p.m.
Run
Long Run; 35.40km in 3.02.07
I ran this along The Royal Canal Way from Clonsilla to a few kilometres beyond Maynooth and back. Starting off, I had between 2-2½ hours in my head as the approximate time I’d run for. I felt fine after one hour running and continued on the path. I meet very few people when I run this route, and the dark combined with the inclement weather, meant there were even fewer people on it tonight. I was enjoying the solitude and kept going until I had almost an hour and a half ran. I had been running against the wind and had held an average pace of 5.01/km up until that. I thought coming back with the wind at my back I’d be quicker without even trying on the home leg. This was the case for about 4km, but things fell apart after that. It became a slog after 2 hours and I was regretting having not turned for home earlier. Kept going and when I eventually finished up I had taken 5 minutes longer to run the return leg, than I had on the way out. My watch showed my average pace on the leg home was 5.14, 13 seconds slower than I had held on the way out. Nearly better off not having a Garmin in situations like this.
Totals; 3.0 hrs – 35.40km

Wednesday 14th January
a.m.
Swim
NAC, 50m pool
400m with fins and snorkel
7*400m pull (alternating w./w.out paddles)
400m as 50 fast & 50 easy (probably not all that fast if truth be told)
200m as 50 backstroke/50 front crawl (w.fins)
I didn’t wear a watch and paid no attention to the clock throughout the session. I’d taken a decision after last night’s run not to do any hard work in the pool this morning and use it as the session as recovery instead. I’d a hard turbo planned for the evening, so I wanted a session minimal kicking. I’d planned pull sets of 400, but started to feel cold as I got towards the end of the 90 minutes, so that’s why I threw in some full stroke at the end.
Totals; 1.5hrs – 3,800m

p.m.
Cycle
Turbo;
10.00 warm up,
20.00 hard (78 rpm) & 10.00 recovery, (dropped a gear) 12.00 hard (74 rpm) & 6.00 recovery, (dropped another gear) 5.00 hard (71 rpm) & 3.00 recovery, 5.00 hard (72 rpm), 9.00 cool down
I lifted this session from Peter’s blog. He hadn’t detailed recovery, so I had to decide on the recoveries myself. They were a bit longer than I strictly needed, but it’s still winter and I didn’t want to be killing myself.
Totals; 1.5hrs – 45km

Thursday 15th January
a.m.
Swim
Coached Session, 25m pool
WU 200;
200m warm up
200m (as 25 kick, 25 easy);
200m (as 12.5 kick, 12.5 sprint, 25 easy);
150m full stroke underwater
200m (as 12.5m kick, 12.5m sprint, 25m easy);
5 x 100m fast (1.40 approximately) with 20 seconds rest, 100m easy,
4 x 100m fast (1.36 approximately) with 20 seconds rest, 100m easy,
3 x 100m fast (1.36 approximately) with 20 seconds rest,
400m easy
5 x 50m fast; (45 seconds approximately)
4 x 25m fast; (20 seconds approximately)
50m backstroke
I was working hard for the fast 100s, but I was happy with the times I managed to hold. I was told by the coach that I’m too tense in the water and I’m not relaxing my arms on my recovery.
Totals; 1.5hrs – 3,200m

p.m.
S & C
30 minutes weights; upper body

Run
Treadmill;
Warm up 10 minutes at 2% gradient
3 Minutes at 14.0km/hr & 4% gradient
Recovery 2 minutes at 0%
5 minutes at 14.0km/hr & 4% gradient
Recovery 2 minutes at 0% gradient
3 minutes at 14.2km/hr & 2% gradient
5 minutes at 14.2km/hr & 3% gradient
5 minutes at 14.2km/hr & 4% gradient
5 minutes at 14.3km/hr & 5% gradient
Recovery 2 minutes at 0% gradient
3 minutes at 14.0km/hr & 2% gradient
2 minutes at 14.0km/hr & 6% gradient
2 minutes at 13.8km/hr & 7% gradient
1 minutes at 13.8km/hr & 8% gradient
COOL DOWN 10 minutes at 0%
I haven’t done this session for years, but as running outdoors wasn’t all that appealing today, I resurrected it today. I forget what speed I used back when I used to do. I had the session recorded with suggested heart rate zones for each interval. I don’t train by heart rate, so I did the intervals off perceived effort. I forget what paces I ran at, but I always remember it being a tough session. I approached it the same way today. It was a tough session once more, made more difficult as it was hard keep my core temperature down with the poxy little fan on the treadmill. I feel the pain is more pronounced when running on treadmill and my arms were tensing up at certain moments, which brought to mind what Peter had said to in the pool earlier about being too tense in the water as well.
Totals; 1.0hr – 12.85km

Friday 16th January
a.m.
Cycle
Turbo, 1 hour easy spinning
Totals; 1.0hrs – 25km

p.m.
Swim
Coached Session – 25m
14*50m off 60 seconds
4 sets of 3*200m off 3.35 (coming in on 3.20-3.25)
25m backstroke (I just did this to get to the shallow end to make it easier to get out of the pool)
This was another tough swim session. I was in a lane with swimmers whose feet I just couldn’t hold. I made the times the coach set us, though I wasn’t getting as much rest as the others in the lane. On an easy day this was much harder than it should have been. It’s made me consider cutting back the hours next week, something I was originally going to do the following week. I’ll see how I get through the weekend before making a call on it.
Totals; 1.0hrs – 3,100m

Saturday 17th January
Cycle
3 hour turbo, moderate effort
I’d normally do a swim on a Saturday morning, but I hadn’t an alarm set, woke up late, and missed the usual 8 a.m. – 10 a.m. window when the NAC is 50m. I postponed it until tomorrow and as it was icy outside hopped on my turbo for a cycle.
Totals; 3.0hrs – 82.5km

Run
17.89km in 1.29.06, 4.58/km
I did this soon after getting off the turbo. I wasn’t trying to mimic a race, it’s just I had arranged to meet a friend at 5 p.m. and consequently running later in the evening wasn’t an option. I ran along by the Royal Canal from Ashtown to a few kilometres beyond Clonsilla. It was an easy effort and I only took my Garmin with me as I wanted to track the distance from my home to the level crossing in Clonsilla for future reference. I’ve ran it many times before, but never made a note of the distance until now.
Totals; 1.5hrs – 17.89km

Sunday 18th January
I went to the NAC to make up for yesterday’s missed swim, but there was a gala taking place when I got there. Members were confined to three lanes of a 25m pool. Three lanes only is ridiculous, but it’s often the case in the NAC. I think the NAC is a fantastic facility, but members get treated poorly in this regard and management don’t seem to care. Anyway I took one look at the pool and saw it was chock-a-block. Going for a swim would have frustrated the hell out of me, so I turned round and walked back out the door.

Cycle
Big gear work on turbo as;
20.00 warm up, {4.00 hardest gear & 4.00 recovery} x 12, 4.00 cool down
After another morning of no swimming, I was back on the turbo. I haven’t been doing much power stuff on the bike recently and figured it wouldn’t be the worst idea in the world to start it now. My housemate had done this earlier in the day, so I copied the session. My rpm fell in the later reps, nothing alarming though.
Totals; 2.0hrs – 60km

Run
90 minute run with 8*100m strides
I wanted this to be easy and didn’t want to be distracted by a watch. I ran at an easy pace for about an hour and a half, and did the strides towards the end of the run. I mapped the route on mapmyrun afterwards and got the distance from this.
Totals; 1.5hrs – 16.5km

Weekly Totals;
Swim; 6.5hrs – 16,900m
Bike; 8.5hrs – 237.5km
Run; 7.5hrs – 88.64km
S & C; 1.5hrs

Volumes are slightly down on last week, which is no big deal. It only happened because of one less swim session and not doing a Sunday morning group spin because of icy roads. So what would have been a 3-4 hour spin became a 2 hour session on the turbo. And in truth it was probably no harm to miss the swim after the slight niggle I felt on Thursday morning and how fatigued I felt Friday evening. It was an easy weekend and I feel better for it. I should be able for similar hours next week.

Kurt Godel · 20-01-2015 5:29pm

I was a parent at that NAC gala for the morning session. Gazing longingly at the mostly empty 25m pool, and then at the 10-year-olds knocking at 100's under 1:10...

zico10 · 20-01-2015 7:08pm

I figured you were there Kurt. A packed pool is what I get for procrastinating, a bad habit I need to work on.

RacoonQueen · 20-01-2015 8:26pm

Have purposely avoided joining pools where this can happen. Was looking at changing gyms a year or so ago but the pool is often closed for lessons, would always want to have my choice. Sometimes half a lane in my pool will be closed but fast lane always available.

zico10 · 21-01-2015 9:47am

There are far more things I like about the NAC than I don't like. For instance this morning I had a 50m lane entirely to myself for 90 minutes. You don't get that in the local Ben Dunne gym.

If it's convenient, I'd recommend membership to anyone.

MojoMaker · 23-01-2015 1:36am

Totally agree. NAC is a brilliant resource.

I met the same congestion on Sat evening but once I plonked my mesh bag down and started taking out toys it was like Moses had parted the red sea and folks started leaving the lane. No complaints here - could have been the 800m kick set that persuaded the breast strokers to hit the jacuzzi I suppose

zico10 · 23-01-2015 2:32pm

I registered for the Raheny 5 Mile on Sunday.

Last summer I would have predicted a time of <27 minutes. Sunday will be a case of seeing how far off that I am, which I expect will be quite a bit. It wouldn't have been so much had I registered a few weeks ago and had the race as some sort of target, instead of deciding to run it from three days out.

zico10 · 27-01-2015 5:36pm

Monday 19th January
a.m.
Cycle
1 hour turbo, easy spinning
Totals; 1.0hrs – 25km

p.m.
I only realised after school today that my car insurance was expiring at midnight. So I skipped a weights session I had planned to go home and ring a few insurance companies to make sure this was sorted. I got it sorted in enough time to do another one hour turbo session before my weekly Monday night club swim.

Cycle
60 minute turbo;
11.00 warm up, 10.00 hard, 5.00 recovery, 8.00 hard, 4.00 recovery, 6.00 hard, 3.00 recovery, 4.00 hard, 2.00 recovery, 2.00 hard, 5.00 cool down
I often do this session, and the hard parts are pretty much all out efforts when I do. With a swim session less than an hour after I’d finish, I took it easier today.
Totals; 1.0hrs – 30km

Swim
Coached session, 25m pool
Warm up; 8*50m off 60 seconds (descending 1-4)
5 x {4*50m off 60 seconds & 3*100m off 1.40} 60 seconds rest between sets
75m cool down
I feel like I swam well tonight. I drafted off others for the first 4 sets, but I was tipping their toes on several occasions. They’d normally be a little bit faster than me, but I felt strong and volunteered to lead out the last set. I made all the times for the fast 100s bar the penultimate one in the very last set.
Totals; 1.0hrs – 2,975m

Tuesday 20th January
a.m.
Swim
NAC , 50m pool
400m warm up
3 * 400m on 8.00
4 * 200m pull on 4.00
5 * 100m on 1.55
4 * 200m on 4.00
400m cool down (mix of strokes)
This was a comfortable session, starting off I knew the times were very achievable. I didn't have to kill myself to make the times, while still getting plenty of rest. I took about 60 seconds rest between sets.
Totals; 1.5hrs – 4,100m

p.m.
Run
Long Run; 27.04km in 2.11.44, 4.52/km
I deliberately didn’t look at my watch from about 20 minutes onwards. I know 4.52/km isn’t hectic, but it was faster than I thought I was running. After a few months of a lot of easy running, this is an indication I’m not as in tune with my body as I used to be.
Totals; 2.0 hrs – 27.04km

Wednesday 21st January
a.m.
Swim
NAC, 50m pool
400 warm up - last 100 at 80%
4 * 50 on 90, fast (43 seconds was my average time)
3 sets of 8*100 on 1.55 (100 pull between sets)
Easy 400
My times for the 100s started at 1.42/1.43 falling to 1.47/1.48 on each of the three sets. The pool clocks were working and I was using them to pace myself. This Wednesday session is typically homework supplied to me by my club swim coach, and for this he said 5 seconds rest would be enough, but I always wanted more and increased the effort to bring it in under 1.50. So I was working harder to get more rest, which might be an inefficient way of doing this session, but what's done is done.
Totals; 1.5hrs – 3,600m

p.m.
S & C
45 minutes upper body weight

Run
Treadmill; 6.0km @ 11.5km/hr
Totals; 0.5hrs – 6.0km

Cycle
Turbo;
10.00 warm up,
20.00 Olympic effort, (75 rpm)
10.00 recovery,
20.00 Olympic effort, (75/74/75 rpm)
10.00 cool down
Totals; 1.0hrs – 35.3km

Thursday 22nd January
a.m.
Swim
Coached Session, 25m pool
WU 100;
700m mix of drills
400m pull (steady effort),
7 x 100m off 2:05 & 13 x 100m off 2:10 (coming in on 1.38-1.40)
275m cool down

The 100s were tough. Recently I’m trying my best not to let negative thinking creep in when swimming, but it was hard control thoughts of ‘Ah f***!’, when we were told we had to do 20*100. I tried to remain upbeat throughout and thought I was holding good enough times, but ‘Not working hard enough!’ was Peter’s ultimate judgement. We’ll be doing the set again in two weeks and perhaps I’ll nail it then.

Totals; 1.5hrs – 3,475m

p.m.
Cycle
1 hour easy turbo
Totals; 1.0hrs – 25km

Run
I was going to do 600m hill reps up the Khyber, but the path alongside the canal was frosty and despite wearing trail runners I felt my feet slipping twice before I was even 5 minutes into my run. There was ice on the canal and at the time of day I was running, I didn’t think it was going to be getting warmer any time soon. I didn’t want to risk slipping when going at full pelt, so I scrapped my original plan to do hill reps and instead went for a leisurely jog, gingerly watching my every step, along the well-lit canal path l from Ashtown to Castleknock.
Totals; 0.5hrs – 7.02km

Friday 23rd January
a.m.
Nada, enjoyed a lie in.

p.m.
Run
Treadmill,
9.00 warm up,
{1.30 @ 18.0km/hr & 1.30 @ 11.0km} x 3
{1.30 @ 18.2km/hr & 1.30 @ 11.0km} x 3
{1.30 @ 18.3km/hr & 1.30 @ 11.0km}
{1.30 @ 18.4km/hr & 1.30 @ 11.0km}
{1.30 @ 18.5km/hr & 1.30 @ 11.0km}
{1.30 @ 18.0km/hr & 1.30 @ 11.0km} x 3
6.00 @ 12.0km/hr
After dropping my planned speed session yesterday, I had to make up for it today. It was closer to the race on Sunday though and I had swimming later in the evening, so I didn’t want to be killing myself either. I thought 90 seconds on with 90 seconds recovery would work well. Getting on the treadmill I had a vague notion of doing 9 reps of 90 seconds @ 18.0km/hr, but I was feeling good, so I mixed things up slightly.
Totals; 1.0hrs – 11.05km

Swim
Coached Session – 25m
50m easy
6*50m Best Effort / average on 90
5*100m 1.45
100m all out
Easy 200m
3 sets of
{3 * 50m on 70 seconds (with target of 45 seconds) & 2 * 100m on 1.40}
50m easy
I was consistently hitting 45 seconds on all the 50s in the final sets. I put more of an effort into the 100s and was very pleased and even a little surprised to swim 1.28 for the first one. It didn’t tire me as much as I would have expected and I was still comfortable swimming 1.32 immediately after this. Although I made the times with sufficient rest, my form became a little sloppy after this. I knew I was on course to beat the clock on the last 100 and eased up slightly on the final 25m. I had the benefit of a draft for the entire hour, but still they were quick times for and I was happy to hold things together.
Totals; 1.0hrs – 2,200m

Saturday 24th January
Run
I drove down to Roscrea after swimming last night, so a Saturday morning swim in the NAC wasn’t on the agenda. I slept very well and it was after 10 by the time I got up.
With fat burning in mind, and as a desperate last minute attempt to shed a pound or two before the Raheny 5 Mile tomorrow, I did this run on empty. After having two cups of coffee and no food, I headed out the door to run a route I had previously mapped out on mapmyrun. I just intended this to be an easy run, so I left my watch at home.
Totals; 1.5hrs – 20.19km

Swim
25m pool
10*400m (alternating full stroke & pull)
I went to Roscrea Leisure Centre for this session. There are only two dedicated swim lanes and you can be either lucky or unlucky as regards who might get in the lane with you. The standard of swimmer is much lower than the pools I’m used to in Dublin, and not that anybody else pays it much regard, but I have absolutely no hesitation in getting in the fast lane when I swim here. I was lucky enough today with the few people who got into the lane with me today. On the last 400 I got held up by two painfully slow breast-strokers, but getting this far into a 4,000m session without this happening, was reason to be cheerful.
Like the run earlier in the day I didn’t bother timing these and kept the effort very easy throughout.
Totals; 1.5hrs – 4,000m

Sunday 25th January
Run
I was still down in Roscrea and went for an early morning run before driving back up to Dublin for the 5 mile in Raheny later today.
Totals; 0.5hrs – 5.18km

Run
I parked on Griffith Avenue and ran from here to Raheny as part of my warm up.
Raheny 5 Mile – 27.14
This was far from the best race I’ve ever done, but I wasn’t expecting much and I had feared much worse. Report to follow.
Cool down;
After two cups of coffee and gorging on biscuits and half the contents of my goody bag, I decided it was time to leave. I ran back to my car for a long delayed cool down.
Totals; 2.0hrs – 22.00km

Weekly Totals;
Swim; 8.0hrs – 20,450m
Bike; 4.0hrs – 115.30km
Run; 7.5hrs – 97.48km
S & C; 0.5hrs

Hours and distances are slightly down on last week. This is only due to no biking over the weekend, which considering I had a running race on Sunday is a sacrifice I was happy to make. All things considered the race didn’t go too badly. Unless it was a complete disaster, I was going to roughly stick to the volumes I’m currently doing. Right now I plan to do a spring 5km or 10km race with target times of <16.20 or <34.30. If I can’t hit those times, then I’ll consider increasing the run mileage I am doing, but as of now I don’t see the need for any wholesale changes.

RacoonQueen · 27-01-2015 5:53pm

The Kyber is not a hill

zico10 · 30-01-2015 4:31pm

I wasn't expecting to run a super race today, but all the same I didn't want to be giving away too much time to anybody else. I got as close to the start line as I possibly could, stopping when it reached a point that those in front were as keen to hold their ground as I was to advance. There were about three rows of bodies in front of me and I figured I was about where I belonged from looking at the body shapes of the runners I was amongst.

The gun went soon enough after I had nudged myself into this position, and the race like all races with large numbers taking part started at a frantic pace. I didn’t run the straightest line for the first couple of hundred metres, but I avoided contact with anyone else and to the best of my knowledge, I hadn't made it awkward for anybody else to pass me in these initial stages.

Some very good runners were taking part and the leaders were way ahead in no time, but there was a small group that I was trying to stick with for the first kilometre. This was becoming harder and harder as the race progressed, and a glance at my Garmin told me I covered the first kilometre in 3.09. I hadn't run a full kilometre that quickly in a good few months and I knew it was a pace I wouldn't be able to sustain.

I gave up trying to stick with the group and they steadily built a gap on me. I settled into my own pace and found myself running with a veteran from Raheny Shamrocks. We stayed together for most of the race. Anytime there was any bit of an incline, he'd gain a bit of ground on me. I'm a few kilos above race weight, so this was no great surprise, but I was disappointed in how easily he seemed to be pulling away. When the road levelled, I’d work hard to close any gap that had opened up, but it wasn’t a good sign of how our duel would end.

It was back and forth between us for a long way, and despite me trying to increase the pace I was never able to pull away by any more than a few metres. He must have known he had the beating of me, and when we turned left off Clontarf Road to face into an uphill stretch, he made a move. I couldn't match his pace, and he got away in much the same manner as the group I was trying desperately to latch onto at the start of the race had.

I'm not sure if I ever had a turn of speed, but I certainly didn't have one today. As well as the Raheny runner pulling away from me and me not being able to do anything about it, a group of 6 or so runners all passed me within the last 200m. While I wasn't expecting too much from the race, and there was nothing at stake, this feature of my performance is slightly concerning. I've been putting any subpar runs I've done recently down to the bit of extra weight I'm carrying, but now I'm not so sure about this. I used to think I had a bit of a kick, but today's performance would suggest otherwise.

I’m acutely aware that running is my strongest tri discipline because it is where I have devoted the most time. Some more running races will reveal more, but I'm not as confident as I used to be that I'll run as well as last year off significantly reduced volumes.

It’s impossible to know how these other two felt on the days in question, but these are the times myself, Seán Hehir and Catríóna Mckiernan did in three races over the last 12 months;

|10K, March 2014| 5K, Dec 2014|5 Mile, Jan 2015
SH|30.40|14.59|24.30
AK|33.52|16.45|27.14
CMcK |34.28|16.58|27.41

Something for me to mull over for the next few weeks, if nothing else.

peter kern · 30-01-2015 5:10pm

a chi runing course ......maybe runing efficiency more important than you think ;-)

just kidding as it all sounds good to me what you lose in run you gained 2 times in swim and you are cycling unlike last year = better triathlete.
this is how good athletes destroy themselves //////fear and questioning themselves when all is good

Kurt Godel · 30-01-2015 5:33pm

What's your point in using that table zico? Very little variance in pace from the 10k (3:23/km) to the 5mile (3:24/km). If you've lowered your swim pace a conservative 5sec/100m during the same time, you're way ahead overall.

zico10 · 30-01-2015 7:57pm

peter kern wrote: »

this is how good athletes destroy themselves //////fear and questioning themselves when all is good

Perhaps, but it's also how mediocre triathletes improve themselves.

zico10 · 31-01-2015 6:26pm

Kurt Godel wrote: »

What's your point in using that table zico? Very little variance in pace from the 10k (3:23/km) to the 5mile (3:24/km). If you've lowered your swim pace a conservative 5sec/100m during the same time, you're way ahead overall.

There's probably no real point to be fair. It's just something that was running through my mind as I try to evaluate my performance in the race. I'd never ran a 5 miler before, so I'd nothing else to draw comparisons on and they are the only two I know of who did the three same races.

My swim has definitely come on and I'm happy with the progress I'm making here, but ultimately triathlon at all levels comes down to the run and I don't want to be slowing too much, even at this time of year.

Kurt Godel · 31-01-2015 8:00pm

Your swim volume for improvement is unorthodox, to say the least. I doubt I'm the only one here very curious as to what the result will be. So far, by the looks of things, you've sacrificed run volume to lose only a little speed, and gained hugely by replacing it with swim volume. I presume you're racing Cat1 this season, so that's all a benefit.

On Peter's point about questioning oneself: I don't believe someone who didn't "overthink" would be as successful with your strategy. The risk in swimming such volume is you can reinforce bad habits; you seem to be very astute in that regard and have not allowed that to happen.

Lougheee · 31-01-2015 8:27pm

I wouldn't worry too much about your performance in Raheny at the weekend. If you are disappointed with the time, you have to take into account that 90 minute run you did the previous day! Its clear to see like your volume. Fair enough. But I've never heard of more than a 30 minute run the day before a race.

If you're going to scold yourself over a poor performance and a drop in run fitness, at least take it easy a day or two before the race. I see you also did a session on Friday, this is madness! Its clear you were training through Raheny, but if that so, you can't beat yourself up about the time too much.

All in all, it looks like you're logging serious mileage. You can only improve from here on. Fair play to you.

TRR_the_turd · 31-01-2015 9:53pm

I think someone said it above. I feel like a lazy bastard reading this training log

zico10 · 02-02-2015 5:31pm

Monday 26th January
a.m.
Cycle
1 hour turbo, easy spinning
Totals; 1.0hrs – 25km

p.m.
Cycle
55 minute turbo; 6.00 warm up, 10.00 hard, 5.00 recovery, 8.00 hard, 4.00 recovery, 6.00 hard, 3.00 recovery, 4.00 hard, 2.00 recovery, 2.00 hard, 5.00 cool down
I took a similar approach to this as I did last week. Hard parts weren’t all out efforts, was trying to keep my rpm high rather than going for power.
Totals; 1.0hrs – 30km

Swim
Coached session, 25m pool
400m warm up
4*100m descending off 2.00 (1.45, 1.40, 1.37, 1.35)
16*100m as 4 sets of 4*100 off 1.40
I used a pull buoy for the final set and I missed the times for the last two 100s, not because I was using a pull buoy, but because I was wrecked. I had the benefit of draft for the whole night, which made hitting the times a lot easier. The others in my lane finished with 6*50m sprints, but my legs were cramping, so I opted out of this.
Totals; 1.0hrs – 2,400m

Tuesday 27th January
a.m.
Swim
NAC , 50m pool
Session 1: swim endurance
Feel free to do the 1st set of 200s with a pull buoy and band
400 warm up
3 * 400 on 7.50 (20-25 seconds rest)
6 * 200 on 3.55 (I did this set with a pull buoy, which made things comfortable. I was getting 15-20 seconds rest)
9 * 100 on 1.55
I started these getting 8-9 seconds rest, it was down to around 5/6 after the 5th rep at which point someone in the lane beside me passed me. I knew I was better than him, so I concentrated on my form and overtook him. I got more rest on this rep and times fell again to 1.46/1.47 for the last three reps. I finished the session happy I was able to pick things back up, but not happy I had let the times slip in the middle.
Easy 100m
Totals; 1.5hrs – 4,200m

p.m.
Run
18.01km in 1.40.39, 5.35/km
I went out with the intention of running for longer than I did, but I just wasn’t feeling it tonight. While it was only meant to be an easy run, it was turning into a very slow plod. Legs were heavy and tight from the race on Sunday, much tighter than yesterday in fact and I didn’t think there was any point in persisting with this run. Cut it short and went home.
Totals; 1.5hrs – 18.01km

Wednesday 28th January
a.m.
Swim
NAC, 50m pool
400 warm up - last 100 at 80%
28*100 as 4 sets of 7*100 on 1.55 (2nd and 4th set done with pull buoy)
Easy 400
Totals; 1.5hrs – 3,600m

p.m.
S & C
30 minutes upper body weights
I had an appointment with a physio this evening, so I was in a rush to get to this done. I went quickly through the sets, so it was as much a cardio session as a strength session.

Cycle
Turbo; 1 hour 55 minutes as 10.00 warm up, 15.00 IM effort, 5.00 recovery, 15.00 IM effort, 5.00 recovery, 15.00 IM effort, 5.00 recovery, 15.00 IM effort, 5.00 recovery, 15.00 IM effort, 10.00 cool down
Totals; 2.0hrs – 60.42km

Thursday 29th January
a.m.
Swim
Coached Session, 25m pool
400m warm up
300m (as 25m easy, 25m sprint & 25m kick)
200m one arm drill
2*100m 3rd Phase
6*50m fast
8*50m (as 25m sprint & 25m easy)
50m back stoke
2*300m (as 50m fast & 50m easy)
50m easy;
9*50m (12.5m sprint & 12.5m easy)
100m 3rd phase;
100m easy

I didn’t find this as taxing as the previous week’s session, but Peter only gave me a 9/10 for one sprint at very end when I should have been trying to hit 10/10 for all of them, so maybe I was doing it wrong.
Totals; 1.5hrs – 3,475m

p.m.
Run
I did this along The Royal Canal Way starting from Clonsilla running out in the direction of Leixlip. It was snowing quite heavily and it was sticking along the entire route. It made for magical conditions.
I was really enjoying the run, when up ahead I saw a cyclist lose control of their bike and plunge head first into the canal. This happened a few hundred metres ahead of me and he had quickly scampered out of the water, and dragged his bike back up onto the bank, by the time I got to him. He stood there dripping wet for a few moments and when I reached him, I enquired was he okay. It was a cold day and the water had to have been bloody colder still, he made light of the incident and told me it was ‘only a bit of water’ and he’d be fine. I’d no phone on me and bar taking my own clothes off to give to him, I had real way of helping him, but nonetheless I asked him was he sure. He answered ‘yes’ and carried on cycling in the direction I had come from. I watched him pedal off and kept looking after him until he had cycled out of view.
After this I carried on running in the direction I was going. I couldn’t get the incident out of my mind and the more I thought about it, the more I thought I should have been more insistent that there was no way the poor fncker could have been fine. Pictures of him being hypothermic and huddled up in a bush along the path started to enter my mind. The Royal Canal Way is a lonely path and if the cyclist had got into difficulty after his plunge into the icy cold water, there wouldn’t be too many passers-by to help him out.
After about a kilometre I decided to turn around and try to catch the cyclist. Then if something bad had happened, at least he wouldn’t have to deal with it on his own. I increased the pace after taking the decision to turn and what started out as a nice easy run turned into a tempo run.
I never did see the cyclist again, but I could see his tracks in the snow and it was clear he was still moving. I met two dog walkers as I was running back and asked both of them had they seen a cyclist. The first one had, but reckoned it had been 10 minutes since he had passed by. The second guy hadn’t and though he saw the tracks, he said he had been on the path for 10 to 15 minutes and hadn’t seen a cyclist.
The path crossed over a road when I got back to my starting point and the cycle tracks swung onto the road and disappeared. He’d obviously left the canal path and I told myself, although he must have been freezing, he’d made it this far and out on the road there would be far more people to help, should it come to that.
I’d been increasing my speed minute upon minute up to this point and I eased off now. I ran for another 20 minutes or so after reaching the road and finished up before night fell.
It wasn’t my intention at all, but my kilometre splits went like this; 1) 5.17/km, 2) 5.25/km, 3) 5.17/km, 4) 5.22/km, 5) 4.51/km, 6) 4.33/km, 7) 4.28/km, 8) 4.24/km, 9) 4.39/km, 10) 5.07/km, 11) 5.02/km, 12) 5.07/km, 13) 5.12/km, 14) 5.35/km
Totals; 1.0hrs – 13.51km

Friday 30th January
a.m.
Nada, enjoyed a lie in.
p.m.
Swim
NAC – 50m pool
400m warm up, last 100 at 80%
6*50m fast on 70 seconds (average 43 seconds)
100m easy
100m all out (1.30)
16*100m as 4 sets of 4*100m on 1.50 (coming in on 1.40 most of the time, a couple slipped out to 1.42/3, but I felt like I was consistent with my pacing)
100m easy

I wasn’t able to make my regular club session this evening, so I went to the NAC and did my own thing. I knew I’d be missing out on hard work at the coached session, so I gave myself challenging stuff to do. Swim Ireland were getting into the lane when I was due to finish. I'd very little time to play with, so this kept me focused on making the times. I was pretty happy with myself getting out of the water and it felt like a productive hour.
Totals; 1.0hrs – 2,600m

Run
Treadmill - I had the treadmill set to 12.0km/hr for the first 20 minutes. After this I up the speed to 19.0km/hr. I ran at this for 20 seconds before dropping the speed back down to 12.0km/hr. I did this 6 times to replicate strides.
Totals; 0.5hrs – 6.0km

Saturday 31st January
Swim
NAC - 25m pool #hungover
10*400m alternating full stroke & pull
I was out last night, so I got up later than usual and didn’t get to the NAC when it was 50m format. The 10*400m were all very easy paced and done without a watch.
Totals; 1.5hrs – 4,000m

Sunday 1st February
Cycle
Turbo - #hungover
I was late starting this and while I would have had enough hours of daylight left to get a 3 hour cycle in, I didn’t want to go out in the cold, so I just plonked myself in front of the telly instead and took it easy.
Totals; 3.0hrs – 75km

Weekly Totals;
Swim; 8.0hrs – 19,900m
Bike; 8.0hrs – 215.42km
Run; 3.0hrs - 37.52km
S & C; 0.5hrs

I’m surprised with how low my running is. Raheny 5 Mile probably took more out of me than I thought at the time. The weekend was messy as I was out both nights. It’s important to unwind though now and again and I’ll have a good few months without any social life later this year, so now’s the time of year to let my hair down.

Dory Dory · 02-02-2015 5:42pm

Either you need to update more frequently or do less.*

<clears calendar for the rest of the day and grabs energy bar, a few gels, and a chocolate milk for post-read recovery>

(*and of course this is tongue-in-cheek!)

BTH · 02-02-2015 5:56pm

Dory Dory wrote: »

Either you need to update more frequently or do less.*

<clears calendar for the rest of the day and grabs energy bar, a few gels, and a chocolate milk for post-read recovery>

(*and of course this is tongue-in-cheek!)

The hypocrisy is strong in this one. One zico week post is the same length has half a dory day.

Dory Dory · 05-02-2015 12:56am

Congrats on your All World status.

zico10 · 05-02-2015 4:49pm

Dory Dory wrote: »

Congrats on your All World status.

I'm not sure congratulations are in order. Other than being another source of junk emails, I'm not really sure what it entails.

I was promised a small gift in an email, which I expect will be pretty damn small seeing as it's Ironman® behind it.

Did you achieve AWA status yourself?

Dory Dory · 05-02-2015 4:58pm

zico10 wrote: »

I'm not sure congratulations are in order. Other than being another source of junk emails, I'm not really sure what it entails.

I was promised a small gift in an email, which I expect will be pretty damn small seeing as it's Ironman® behind it.

Did you achieve AWA status yourself?

I did indeed achieve AWA status as well. And I almost didn't confirm my address to receive the "gift" as I figure it's probably going to be crap and will end up in a drawer, collecting dust on a shelf, or tossed in the bin. Obviously we know it's not going to be a technical top or cool jacket since they didn't ask what size we wear. But we will get something on our swim caps at our IMs this year denoting our "achievement". Woo!

zico10 · 05-02-2015 5:02pm

Dory Dory wrote: »

I did indeed achieve AWA status as well. And I almost didn't confirm my address to receive the "gift" as I figure it's probably going to be crap and will end up in a drawer, collecting dust on a shelf, or tossed in the bin. Obviously we know it's not going to be a technical top or cool jacket since they didn't ask what size we wear. But we will get something on our swim caps at our IMs this year denoting our "achievement". Woo!

Congrats as well, but personally I'd prefer to blend in.:o

I Am the Master of My Fate

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