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2020 Training Log

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  • 23-02-2020 11:26pm
    #1
    deconduo
    Moderators, Computer Games Moderators Posts: 4,281 Mod ✭✭✭✭


    I've seen a few people's logs pop up from time to time and they make interesting reading. Figured I might as well have a go as well. Maybe I'll think of a better title for next years log :)

    I'd never really done any sports/excerise and I had put on a bit of weight so last summer I did the couch25k and started running. I built up the distance and did a few 5k and 10k races. I figured I might as well add a bit of cycling and swimming in to the mix as well, and so I signed up for Tri-Athy. Picked the olympic distance for a bit of a challenge as well.


    I've been reasonably consistent with the running training as its easy enough to put on a pair of shoes and get out. Cycling and swimming has been tougher to get around to, given the weather. I signed up for swimming lessons which has helped a bit, and hopefully when the evenings get longer I'll squeeze a few more cycles in.

    So far this year I've done:
    300k running
    90k cycling (plus a few spin classes)
    10k swimming

    :pac: Yeah definitely need to get out on the bike a bit more.

    2020 Goals:
    TriAthy - Finish, and if its under 3.5 hours that's a bonus
    Do a marathon, finish it, and under 4 hours is a bonus.
    I was hoping DCM, but didn't get a place. Haven't looked at alternatives yet.



    Right, onto the log

    Week 8: 17-23 Feb

    Monday:
    Rest - would have liked to get to the gym for a swim + spin bike but didn't get the time.

    Tuesday:
    40min easy run, 5.55/k. Was planning do another 10 minutes but hailstones cut it a bit short

    Wednesday:
    Rest - Was aiming for a run today, but work travel meant I didn't get time.

    Thursday:
    15min treadmill session
    15min spin bike session
    30min of swimming lessons

    Friday:
    Rest - would have liked to get to the gym for a swim + spin bike but didn't get the time.

    Saturday:
    Parkrun at tempo pace, 5.05/k with 3k warmup and 1.5k cooldown.
    30k cycle, 22km/h average. Tough at times due to the wind

    Sunday:
    Easy run - 13km @5.45/km. Probably a bit too fast for an easy run but felt good.

    Swimming 30m
    Cycling 1h 30m
    Running 3h
    Total 5h


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    #2
    deconduo
    Moderators, Computer Games Moderators Posts: 4,281 Mod ✭✭✭✭deconduo


    Week 8: 24 Feb - 01 Mar

    Monday:
    Swim session after work, 1x800, 1x400, 1x200 - 1400m total

    Tuesday:
    75min easy run, 5.50/k.

    Wednesday:
    Lunch swim, 1x1000, 4x100, 4x50 - 1600m total
    Evening run, 2.5k easy warmup into 8k tempo run @5.10/k

    Thursday:
    1250m over 40min of swimming lessons

    Friday:
    Rest, just some yoga

    Saturday:
    Parkrun at fast tempo pace, 4.55/k

    Sunday:
    Long run - 16km @5.40/km

    Swimming 2h
    Cycling 0h (Definitely fell down a bit here)
    Running 4h 15m
    Total 6h 15m

    Very happy with the running and swimming this week, still need to motivate myself to get out on the bike when the wind is crazy :(


  • Options
    #3
    deconduo
    Moderators, Computer Games Moderators Posts: 4,281 Mod ✭✭✭✭deconduo


    Week 10: 02 - 08 Mar

    Big week, leading up to my first half marathon on the Sunday.

    Monday:
    Travelling for work. Got a 30min swim done in the hotel pool, but nothing too intensive.

    Tuesday:
    30min treadmill session in the hotel @5.50/k


    Wednesday:
    40min 15k cycle at lunch time
    Tempo run in the evening - 2.5k WU, 6.5k tempo @5.15/k, 1k CD

    Thursday:
    1400m over 40min of swimming lessons.
    That's the end of the lessons, so working away on my own from now on.

    Friday:
    Rest, with some yoga

    Saturday:
    Rest, volunteering at the parkrun.

    Sunday:
    Bohermeen half marathon

    My main goal for this was to finish in under 2 hours without needing to walk.

    I finished the Raheny 5M in just under 40min, and the Trim 10M in <84 min. I PB'd a parkrun a few weeks ago with a 24.10 run as well. Plugging those times into an online calculator suggested 1h50 could be on the cards for a half marathon with a bit of luck and some effort.

    I planned out a negative split, and figured I could fall back to the sub 2 goal if things went south.

    We were at the back of the crowd, so a bit late across the line to start. Started well with a bit of ducking between crowds for the first few k, and caught up with the 2 hour pacers around the 8k mark. The weather was nice enough up until the 10k point when the wind picked up followed shortly by torrential rain, then a hail storm. Was miserable for about 10 minutes and then as quick as it arrived, it cleared up again.

    I started struggling from 14k to 18k which was mostly uphill and into the wind, and didn't think I was going to get the time. Thankfully turned a corner so the last 3k was sheltered from the wind and flat. Had just enough left in the tank to turn up the speed and get in under the 1.50 mark. Delighted with the result in the end.


    Distance|Planned Time|Planned Pace|Actual Time|Actual Pace
    5km|26.40|5.20|26.37|5.20
    10km|53.00|5.16|53.04|5.17
    15km|1.19.00|5.12|1.19.06|5.12
    20km|1.44.30|5.06|1.44.30|5.05
    Finish|1.50.00|5.00|1.49.45|4.44

    Great end to the week, legs are still sore but I really enjoyed the run.

    Swimming 1h 10m
    Cycling 40m
    Running 3h 20m
    Total 5h 10m

    Will be switching focus to cycling for a bit, doing Ride Dingle 55k next month (assuming no Coronavirus cancellation) Hoping to get a couple of good cycles in, especially once the clocks go back and we get a bit more time in the evenings.


  • Options
    #4
    deconduo
    Moderators, Computer Games Moderators Posts: 4,281 Mod ✭✭✭✭deconduo


    Week 11: 09 - 15 Mar

    Monday:
    Badly needed rest day - legs were very sore after the half marathon

    Tuesday:
    35 min recovery run @6.10/k - legs were still sore/tired but not too bad

    Wednesday:
    50 min easy run @6.00/k, legs feeling much better

    Thursday:
    Was planning a swim, but gym/pool is closed indefinitely.
    35 min easy run @5.50/k instead

    Friday:
    Rest, with some yoga

    Saturday:
    Got the bike out for a brick session
    20k cycle @24km/h
    6k tempo run @5.20/k

    Sunday:
    Was planning a long run, but ended up going for a short easy run instead, and going for a long cycle. Got to make the most of the nicer cycling weather
    6k easy run @5.55/k
    42k cycle @24km/h

    Swimming 0h
    Cycling 2h 45m
    Running 3h 15m
    Total 6h

    Good week all round, decent bike rides in which I'm happy with. Only problem is no swimming - might have to brave the ocean for some open water sooner than I wanted :eek:


  • Options
    #5
    deconduo
    Moderators, Computer Games Moderators Posts: 4,281 Mod ✭✭✭✭deconduo


    Week 12: 16 - 22 Mar

    Monday:Rest Day

    Tuesday:
    45 min easy

    Wednesday:
    Reps session. 15min easy, 6x100m with 100m recovery, 6x200m with 200m recovery, 15min easy

    Thursday:
    5k easy, was planning a longer run but didn't feel great

    Friday:
    Rest

    Saturday:
    Intervals session. 15min easy, 3x(4min hard, 3min recovery), 15min easy

    Sunday:
    Long easy run, 15k

    Swimming 0h
    Cycling 0h
    Running 4h 30m
    Total 4h 30m

    No cycling this week, but ordered a Kickr for cycling during the lockdown.


    Week 13: 23 - 29 Mar

    Turbo trainer arrived monday, so did some indoor cycling

    Monday:
    FTP Ramp test on the bike, 20minute session. Came up as 195W which isn't too bad, probably a bit optimistic though!

    Tuesday:
    15k long easy

    Wednesday:
    10k easy

    Thursday:
    Reps session - 15min easy, 4x(200m with 200m recover, 400m with 400m recovery), 6 strides, 15min easy

    Friday:
    40min turbo session. 20min mixed warmup, 10min @FTP, 10min cooldown

    Saturday:
    Shory easy 5k

    Sunday:
    Intervals session. 15min easy, 4x(4min hard, 3min recovery), 15min easy

    Swimming 0h
    Cycling 1h
    Running 5h
    Total 6h


    Will do a bit more on the bike next week.


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