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Wow it's all kicking off in here! :P
Sunday should be great fun and it would be great to see everyone there! Coffee on the first boardsee home
Tuesday 30th June
Bike Tempo
Back on the turbo, 65 minutes including 3 x 15 minutes at 80 - 90%, worked out at around 84% - 212 watts. So a good solid 45 minutes of work there.
P5 with Frank now in Richies in Swords, hopefully it'll be good to go Saturday, would like to get out on it before then
Wednesday 31st June
Swim CSS/Threshold - Goldilocks
A swim smooth session:
100 easy freestyle
100 pull buoy ↑ B5s ↓ B3s
2 x 50 fins
1) 25 6/1/6 + 25 freestyle
2) 50 broken arrow
100 pull buoy and optional paddles
100 freestyle moderate pace
2 x 50 pull buoy (12 ½ scull # 1 + 12 ½ doggy paddle + 25 freestyle)
3 x 100 freestyle (25 easy + 25 moderate + 25 fast + 25 easy) (+10s)
All at CSS/100 pace and all with 25sec recovery between each.
3 x 100
1 x 200 (Baby Bear)
3 x 100
1 x 300 (Mamma Bear)
3 x 100
1 x 400 (Papa Bear)
100 choice
Loved it. In keeping with my "be gentle" to myself I slipped on the buoyancy shorts and therefore I was able to hit 1:40/100 pace for all the baby, moma and papa. Very pleased with my pacing.
Dist 2800m; Pace 1:43/100;
Run Easy with sprints
Lovely evening, just 30 minutes with 5 x 15 second "sprints" thrown in.
Dist 5.8km; Pace 5:21/km; HR 148bpm;
First run in 10 days, not including the run at Cutra. I really have to prioritise running now because it's where I struggle the most and is always the session I drop when I feel like dropping a session. Seems like I can get away with a crap diet when swimming and biking but running is not so forgiving 0 -
ShineyShiney wrote: »I'll sort you a transfer if you decide to race Bth
Cheers, gotta give the crowd what they want
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Thursday 2nd June
Bike sweet spot
60 mins with high cadence, build, 3 x 8 minutes at 90-95% (2 minutes recovery) and finished with sprints. This was tough but rewarding. 234 watts for the 3 sweet spots. The first was a struggle, I think I wasn't ready mentally for how tough it was going to be. I was mentally ready for the last two though and it made a difference. It wasn't really difficult just a nice step up from tempo.
Last day of school today, whoop whoop! Quiet down the back jealous folks, pipe down! So I hope I get more consistent from now on and also reintroduce strength and flexibility as well as OW swims. I have wasted the last 4 summers wallowing somewhat, well I will make everyday count this summer. 0 -
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Back to big boy racing today and my first sprint since I don't know when. Up at 5:10am to have breakie and register at 7. I really don't mind the early starts but I'd prefer to be racing around midday when it's a little warmer. Hit off for Galway, very showery and some bright sunny spells too :rolleyes::cool:.
Got set up in transition, no warm up, into wetsuit and on to briefing where it p1ssed down on us, it got really cold too.
Swim
I found the start a little confusing, into the water as I thought it was a waist height start, then we were called out again and told to slowly walk in. Next thing I know everyone seemed to just go for it so I off I went. I was a good bit behind already but I just took my time and worked my way through. It was rough as hell out there, I didn't find it too bad in terms of being bumped around I just went with it but there was a big swell. I actually enjoyed it I must say, really enjoyed it. I came out with Catweazle almost hand in hand
Time 19:13; Pos 27/165
T2
This one wasn't too bad
Time 1:28; Pos 30/165
Bike
Strong headwind on the way out, had the clip-ons on the roadie and tried to stay down as much as I could. I passed 15 or so and 5/6 passed me including P Gibbo. I was glad to get to the turn around and get the wind at my back. Hit my target of 240 watts. Dismount went well.
Time 37:36; Dist 20.5km; Speed 33.6kph; AP 241; NP 251; Cad 84; AHR 164; Pos 21/165;
T2
Having to tie your laces is a pain and must have cost me 40 seconds I'd say.
Time 1:24; Pos 107/165;
Run
I wasn't in the hurt locker as much as last week, I paced it WAY better. Very please with that. My km splits were very even even considering the strong headwind for the last 2.4km or so.
Time 21:02; Pace 4:22/km; AHR 173bpm; Cad 85; Pos 32/165;
Overall
Time 1:20:43; Pos 20/165;
A great day out. I really enjoyed it. It was great to meet up with so many old pals BTH, CW, P Gibbo -great to see you guys. Rob I heard you being mentioned over the sound system but didn't see you, next time dude. I have loads of room for improvement thats for sure and I have a whole summer ahead to do so
(written in haste, excuse the typo's!)0 -
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Good to see you back on the wagon ElD. Westport in a couple of weeks??
And in more important news, despite giving up a full 2min to gibbo on the run (which was fully expected) I had enough of a gap before that to take the mods title by 1:25.
:cool:
Training is overrated.0 -
Good to see you back on the wagon ElD. Westport in a couple of weeks??
And in more important news, despite giving up a full 2min to gibbo on the run (which was fully expected) I had enough of a gap before that to take the mods title by 1:25. :cool:
Training is overrated.
I'd like to do Westport actually but it's sold out now, I'll try to see if I can swing a transfer. I'd like a front row seat for Gibbo V BTH 2!0 -
Good to see you back on the wagon ElD. Westport in a couple of weeks??
And in more important news, despite giving up a full 2min to gibbo on the run (which was fully expected) I had enough of a gap before that to take the mods title by 1:25. :cool:
Training is overrated. we'll have to get mossy up next time 0 -
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El Director wrote: »Swim
I found the start a little confusing, into the water as I thought it was a waist height start, then we were called out again and told to slowly walk in. Next thing I know everyone seemed to just go for it so I off I went. I was a good bit behind already but I just took my time and worked my way through. It was rough as hell out there, I didn't find it too bad in terms of being bumped around I just went with it but there was a big swell. I actually enjoyed it I must say, really enjoyed it. I came out with Catweazle almost hand in hand
Time 19:13; Pos 27/165
Dont know how you enjoyed that, one of the roughest swims I ever did, made a real try to hold the leading pack as I went off, failed miserably and then blew up royally with exhaustion. The small panic attacks then started as I had no energy to fight the bigger swells as we went out. Took me till after the 1st buoy to get the head back together again. It never really seemed to be pushing us along at any stage the angle it was coming in
All in all though I enjoyed the day and the enthusiasm swept me up to do Westport next week as well - 2 triathlons in a calendar year is a serious upsurge in commitment from me0 -
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Bike
I'm falling in love all over again! On the P5 for the first time since Feb 2014. Basically doubled the miles on the clock. It's a dream. The training wheels are **** and heavy but even still. The Di2 Ultegra is so satisfying. No plan, just went out with a mate and did what I felt like. Turned out I wanted to just go fast, small bursts, no looking at the garmin, in fact it was in my pocket. My mate took a cool video, didn't know he was doing it but it was good to see that my position looks good, fairly flat back and there was very little rocking. But then again I wasn't pushing it.
I trained today. Twice. I feel good about things again I'm tired now though :P 0 -
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El Director wrote: »I trained today. Twice. I feel good about things again I'm tired now though :P
That's what it's all about Delighted you're getting a buzz from training again.
Best of luck in Westport this weekend, weather is looking good 0 -
El Director wrote: »Bike
I'm falling in love all over again! On the P5 for the first time since Feb 2014. Basically doubled the miles on the clock. It's a dream. The training wheels are **** and heavy but even still. The Di2 Ultegra is so satisfying. No plan, just went out with a mate and did what I felt like. Turned out I wanted to just go fast, small bursts, no looking at the garmin, in fact it was in my pocket. My mate took a cool video, didn't know he was doing it but it was good to see that my position looks good, fairly flat back and there was very little rocking. But then again I wasn't pushing it.
I trained today. Twice. I feel good about things againI'm tired now though :P
That's just an age thing:pac: 0 -
@neady83 thanks! I need to catch up on your log next week and I look forward to it too
@pgibbo I don't subscribe to the old thing Gibbo, I've 9 to 10 good years left I feel. Then 30 or so of being "very fit for my age" Under trained and unfit, that's something I do believe in
Friday 16th June
Run Easy
30 minutes easy. Was anything but. Had to walk 3 times to keep the HR down. Did it early doors in the park though and it was so lovely
Tomorrow the plan is swim comfortable and strong, bike fairly hard and then run within myself get HR under control and keep below the red line/threshold. I'm actually looking forward to it as the weather looks to be good 0 -
Saturday 17 JuneWestport NS Sprint - Race Report
At last a beautiful day for a race and a decent start time and on a Saturday too! Met BTH, P Gibbo and Catweazle before the race and grabbed a coffee with CW. Nice relaxed approach to the race.
The P5 race ready, me? Not so much...
Swim
Perfect conditions...finally! It was a water start, lined up between two red buoy's. Everyone seemed well behaved and no creeping forward, then we got the word that there was 8 minutes to the start. An audible, collective groan was heard and with everyone getting a bit anxious we were never likely to get a straight line again. Not that that matters really or ever happens anyway. Despite much calmer conditions I found this swim much rougher than Salthill two weeks previous, I'm pretty sure I was assaulted coming around the first buoy! On two or three occasions people decided to stand up randomly which was very annoying because i ran into them and that totally f's up ones rhythm. Still, not a bad swim overall
Dist 722m; Time 12:06; Pace 1:40/100m; Stroke Rate 58rpm; Pos 80/349;
T1
Into T1 with Catweazle once again, P Gibbo joined us there too. I couldn't for the life of me get my wetsuit open and had to ask CW for a bit of help! It only dawned after me that it was CW that had zipped me up before the swim, something fishy a foot I reckon!
Time 1:56;
Bike
A flat course and as I had the P5 under me with the race wheels I was really looking forward to this. The first 2/3 km's the surface is rough enough. As I was wearing the garmin on my wrist I couldn't really keep an eye on the numbers but my plan was to go by feel anyway as it was a sprint. I actually felt tired tbh but I still enjoyed it. At one stage there must have been a train of 20, no exaggeration, came by. I sat up for half a minute of so and then just tired to pick my way through best I could. A bike marshal came a long and their presence was enough to ensure the train broke up - good marshalling imo, no need for penalties, things just get bunched on a 10km stretch of road with 350 competitors.
Dist 20km; Time 34:07; Speed 35.2kph; AH 173; AP 256; NP 270; Cad 93;
Note: My FTP is 252. Perhaps I went too hard?
Run
Felt rough going onto the run, may have over cooked the bike but I think it has more to do with the fact that I'd done sweet F A running in 3 weeks. CW came by me just after we entered Westport House and I couldn't go with him, I was in survival mode. Then at 1km a bit of a sharp kick up in elevation, I thought to myself, "this may catch John out" as I know he was pushing it to drop me and, like me, wasn't expecting the sharp rise. It was a fleeting thought though because I almost had to walk the hill myself! Loved the run course though I must say and I felt a lot better after 3.5km and was able to pick it up somewhat.
Dist 4.7km; Time 22:35; AHR 173; Pace 4:48/km; Cad 84rpm;
Cannot praise this race enough. Well done Westport Tri and Tommie. Spent an hour or so eating with the lads after, it was nice not to be rushing off after, especially when the food was this good!!
Headed to Sligo after for Rovers V Galway United and a reasonable amount of pints
A great bunch of lads!
After race care routine
Sunday 18th June Chill/day off
Monday 19th June
Swim
Simple session to kick off the week. 10 x 100m off 1:50. Couldn't make the repeats after 4 so pushed the repeat time out to 2 minutes.Howth Aquathon- Short Course
Swim
Apart from going off course a couple of times this was a good swim. Happy with the pace and turnover.
Dist 767m; Time 11:52; Pace 1:33/100m; 56spm
Run
Felt grand and got into a decent rhythm, passed a good few in the first km. Had about 4 pass me. The hill that Joey mentioned was a bit of a bloody killer and it continued upwards all the way to the car park and turnaround although it did level out. Like Saturday I felt better in the last 1.5km, I just felt more confident in myself that I could pick up the pace a bit more.
Dist 3.46km; Time 14:51; Pace 4:18/km; Cadence 86rpm;
Finished 14th out of 99.
Nothing like some racing to get you motivated to train. Training update to come.
Nothing else entered at the moment but I'm thinking one more tri, an olympic one possibly Caroline Kearney and an aquabike - mad to do one of those! If i do CK, Aug 12th I will then switch focus to running for 5 weeks and the Dublin Half Marathon. Also hope to do the 10km (23rd July) and 10 mile (26thish of Aug) in the series.
Then to round things off perhaps an ultra/trail run of some description.0 -
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Spot the pale skinned non Galwegian in that photo. Need to get some sunbed recommendations from you lads.
Probably will do the CK/streets double header but I'll Defo only be "racing" one of them. 20 or so from work doing the streets and pints after, so unless herself pops over 2 weeks early it should be a good night.0 -
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Ha, great catching up on my own log
@pgibbo I will definitely be only doing one or the other!
@joey100 & @woody forgot to say in my report, great catching up with you dude. I'm only messing in the picture tbh :cool: although I then thought i would dry components that may get rusty :rolleyes: I, like gibbo, use baby wipes usually however the P5 has a matt finish and the wipes are useless on it. So a bucket of warm soapy water and a sponge does the job nicely. As I was in the hotel it meant putting the bike in the bath As for the sticky bloody labels I find that the wipes only do an okay job, again, warm soapy water will get the sticky residue.
@neady both actually :cool:
@catweazle might do Loughrea so too, got to get my revenge! :P
Training
Tuesday 20th June Long Easy Bike
Clonsilla to Howth via Clontarf, Dollymount and Sutton. Wanted to do this for a long while and the day was savage so off I went. Through the city center too which wasn't as bad as I feared it might. I've heard a lot about Howth hill and did it twice from both sides, no biggie tbh. Loved the descents though Stopped for 20 minutes or so in Howth to take in the beauty of it all. There is a brilliant cycle lane 8.5km in length from Clontarf to Sutton roughly. Normally I avoid cycle paths but this was awesome, loved it. All in all a thoroughly enjoyable spin.
Time 2:26:37; Dist 62.9km; Speed 25.8kph; AHR 132; AP 182; NP 213; Cad 83;
Wednesday 21st June Swim - Threshold/CSS
Goldilock session again...
100 easy freestyle
100 pull buoy ↑ B5s ↓ B3s
2 x 50 fins
1) 25 6/1/6 + 25 freestyle
2) 50 broken arrow
100 pull buoy and optional paddles
100 freestyle moderate pace
2 x 50 pull buoy (12 ½ scull # 1 + 12 ½ doggy paddle + 25 freestyle)
3 x 100 freestyle (25 easy + 25 moderate + 25 fast + 25 easy) (+10s)
All at CSS/100 pace and all with 25sec recovery between each. Set watch to 25 sec alert, stick with the beep - stop if needs be!
3 x 100
1 x 200 (Baby Bear)
3 x 100
1 x 300 (Mamma Bear)
3 x 100
1 x 400 (Papa Bear)
100 choice
Finally a decent swim session. Used the buoyancy shorts again for baby, mama and papa bear bit. the first 7 100's came in at 1:38, the last two 1:41. The 200 pace - 1:40, the 300 - 1:41 and the 400 - 1:44. Wrecked after but very satisfied.
Dist 2800m; Pace 1:45/100;
Run Easy
Headed to the park as it was 28 degrees and I know a trail route that is 70% in the shade of trees. A lovely trail run. Did the first 10 minutes in my vibrams. I found it tough tough, had to walk numerous times, still better than nothing. Determined now to make a run session every other day at least.
Time 44:09; Dist 7.7km; Pace 5:44/km; AHR 153; Cad 80;0 -
Thursday 22nd June
So for the first time in 6 months today will be shorter than the previous day...boo!
Gym
An hour of rolling, stretching, upper back, lower back, triceps, skipping and core including planks. Great to finally get back to this stuff. I really believe in the benefits of this work in terms of injury prevention and strength. Twice a week ideally.
Bike Tempo
Tempo session today, it was planned for 60 minutes on the turbo but I decided to get outside for it, for a number of reasons;
1) weather is too nice at the moment
2) it's too hot indoors!
3) I need to practice bike handling on the TT
4) I need to practice keeping between a desired power interval on the road with all the variables, traffic, lights, cars, tractors, road surface, wind etc... this is easy on the turbo.
5) sunlight, greenery and fresh country air all contribute to a better mood
So I decided to head towards Summerhill and once I got past Donboyne I'd start the tempo work. 2 x 20 minutes at 80-90% with 4 minute recovery. The 2 intervals came in at around 84%. Then I finished off with 5 x 15 second sprint, 45 seconds easy and then coasted home.
Really enjoyed the second tempo as the wind was behind me. A good hit out, goal achieved.
Time 1:23:09; Dist 40.4km; AHR 135; AP 185; NP 202; Cad 87; Speed 29.1kph;
Now...siesta time :cool:0 -
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That's some serious planning ahead there! A december race in already. Good to have something to work towards.
Caroline Kearney is a great race, if you want to go fast I don't think there is a better Olympic distance race to do it. A good standard expected as well with it being the National Champs, always a great race though and for my money probably the best race I have done.
I did it many moons ago and remember really enjoying it. Will be a very high standard as you say with it being the national championship and the central location. Then it's mostly a run focus until after the half marathon, 3 week break then.
Oct 21st P??
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