Will I keep this updated?

Tuesday
Lunch time - 1 hour on turbo

Warm-up
1 minute over threshold followed by 1 minute under *5 - watts = some at 360-380 watts one effort at 440 watts
3*8 minutes at just below/at/just above threshold so below 330 watts, at 330 watts and above 330 watts
cool down

Problem - pushed to hard in warm room = thumping headache

40 minute run - decent tempo

Wed
Swim - 1 hour 20 mins

Main set:
6*50m bands
5*400m alternating pull bouy and paddles/normal swim
5*300m as above

Headache still at me from yesterdays turbo so 300m of the above swim so i dont overdo it again

Turbo - 1 hour again a pretty easy effort

Friday
1 hour on turbo no hard efforts as legs tired from Thursday run

1 hour 40 min swim. Main set was:

250m with 25m easy, 25m sprint 25m kick
4*400m alternating with 50m fast 50m slow and every second 400m with paddles
3*300m same as above
6*50m sprints
10*50m with 50m sprint 50m easy

Also some other stuff that i cant remember now. have to say i find these Friday sessions harder than the wednesday mornings. on fridays i am on the front the whole time whereas on wednesdays i am maybe 6 people back from the front in a draft and although the times are quicker the swimming is easier

Saturday
Planned big outdoor cycle didnt happen because of rain. So 3 hours on the turbo and i think this was the hardest turbo effort i have had so far.

First hour and 40 mins or so was spent mainly on 20 minute intervals where i built up from low 200 watts to FTP efforts of circa 320 watts by the end.

Next hour or so was spent doing about four or so 7 minute or so efforts where i built up to 300 watts over about 4 minutes and then spent about 2 and a half minutes above FTP >330 watts if i could. This was followed by a cool down of about 15 minutes

Most pleasing aspect was that after 2 hours or so on the bike my power was still good and efforts of circa 300 watts very sustainable - big improvements over the last 6 months.


Sunday
Went hill/off road running in Stradbally woods with wife - 1 hour 30 mins or so. Nice variation and i could tell that it had been a few weeks since i have been running up a hill

Swim - circa 40 minutes, not too much to say about this. Did a few 200m efforts and a few 100m efforts and some PB and paddles work. Legs were gone so not the best swimming i have ever done but still i think swim frequency is important so good to get in the pool

Weekly totals

Swim 4 hours 25 mins
Cycle 6 hours on turbo
Run 3 hours 25 mins

total - 13 hours 50 mins or so

Not the biggest training week in terms of volume and certainly i feel like it was an easier week overall

Thursday
Club run session - approx 1 hour 15 mins total

Main session was to be:

5 mins at 3.45 mins per k pace
5 mins 3.50 per k
90 seconds break
5 min 3.55 per k
5 mins 4.00 per k
5 mins 4.05 per k
90 seconds break
5 mins 4.10 per k all the way out to 5 mins for 4.25 per k

Monday
Turbo - 1 hour of recovery type work as legs felt crap yesterday

Thursday
turbo 1 hour 20 mins in total, interval work

45 minute easy enough run.

May have a bike-run (40k TT - 5k run) club race on Sunday and would like to give it a good effort to compare my times to last year so i want to be reasonably fresh so hence the easy running and low volume this week so far.

Saturday
45 mins on bike - easy rest for Sunday morning

Swim
200m w/up
4*300m pull bouy & paddles each one quicker than the last from easy to hard
100m sprint
100m cool down and out.

Sunday
Club bike TT and 5k run

40k - 2 mins quicker than last year and it was a much windier day so overall i was happy with that. Course is 2 loops of Roundwood to Calgary Hill and back, very undulating course and its hard to get consistent power output with big efforts followed by descents where the power drops away. Need to work more on this sort of course as only a few courses are flat TT type courses for actual races and i think i never get to my real potential on that type of course.

About 15 people there for the TT, started last in 30 second staggers. Rode well for first 20k and passed all and had 4 min lead at turn for 2nd 20k loop. Finished i think about 8 mins faster than the rest so cant have been too bad.

Did the 5k run off the bike at a moderate effort as i want to put in some good hours next week. Not a bad first outing for the year.

Tuesday
woke up with calf still tight and hamstring now tight..hum...

1 hour in the morning 8am-9am on my turbo spinning out the leg while stretching it, foam rolled it after and felt the world better

lunchtime - 30 minute swim in Monkstown Bluepool, might as well be in the kiddies pool for all the work i get done, lane packed and slooooooooowwwwwwwwwwww swimmers. 30 minutes of slow swimming and looking at the plasters float by me in the pool and i had enough and called it a day

Evening - saw the storm coming in and decided to go out for my run before it got really sh*t, 1 hour, leg still tight but improving - kept the pace easy not that the wind and rain encouraged me to do anything else

Tomorrow AM is swimming, 400m TT is lined up as well as some wetsuit swimming which is a change

Friday

Turbo 1 hour - some moderate efforts legs felt ok after the Thursday run for a change

Swim - 80 minutes. main set:

40*50m, 1 50 fast 1 50 easy off 1 minute
20*50m Pull bouy and paddles
6*50m sprint

Saturday
50 minute run with wife - easy enough

4 hour turbo - going easy mostly. must be the most tedious session i have ever done....

Monday

Recovery day - 30 min swim

40 min run

Tuesday

Busy work day and main swim set tomorrow so only turbo, just over the hour of intervals. have to say that i am happy at how comfortable i was during this, feel much more comfortable at above 330 watts than i have in the past - good to think that improvements are happening

http://connect.garmin.com/activity/443913482

Thursday 13 Feb
Run with club - about 1 hour 15 mins in total i would say

warm-up - main set - cool down

Main set 6*(500m at 5k pace 30 secs rest, 250m at 3k pace 20 secs rest, 250m at 3k pace 20 secs rest)

Sunday

2 hour easy spin on bike with wife, out to Powerscourt Gardens and back, to bring an end to 2 hard weeks of training

Next week is recovery week

Monday
Recovery week - 50 minute swim in Trinity pool - like this pool as it is the proper temp for swimming not like westwood which is like a bath. For the first time in a long time it felt easy to swim and it felt quick - no garmin with me so no idea what times i was doing but it felt good. Funny this as my legs are so tired and are actually sore after Saturday - usually swim like crap when my legs are tired.

Pilates class - 1 hour

all in all happy to be on a recovery week

Wednesday

Swim 1 hour 30 mins, over 4k in total, cant accurately remember main set at this stage

30 minute easy run

Thursday
Run - about 1 hour 15 mins in total. main set
3*3km, first 2km in about 3.55 per km pace, final km as fast as I could followed by 3*500m sprints

friday

Swim - about 1 hour 30 mins. main set

4*(200m fast, 100m fast, 100m fast, 200m easy with one paddle and one fin on)

Sunday

Repeat of Friday evening swim less a few sprints that i did on Friday at the end and didnt bother with today- about 1 hour 20 mins or so

Tuesday

1 hour lunch run - aim for HR of below 150

PM - turbo 1 hour 15 mins - easy effort as tomorrow is a big swim, apparently 40*100m which to me is like hell on earth, endless swimming with fcuk all rest