project 40/41

peter kern · 04-08-2020 11:08am

last wasnt the most pretty week but i got the stuff done and my first 100 k run week including a solid tempo session . negative point was a long run monday i had to walk the last 6 k but managed another long run sat that was better. the monday long run was a planning error as those days even after a short fast run the next day is not a good time for a long run as iam too tight.
bike worked worked well and pretty pleased with the intensity work i managed one vo2 set and one 60 min tempo.
did an 140 k ride sat with 80k at half ironman pace in prep for hardman bantry race. looking forward to this.not sure yet how i am going to approach the race but i will certainly test my swim and bike and try to get an indication where my run is.
solid swimming too.
monday i used the aero gear on the bike the first time this year but went back home after a few laps as the roads where to busy and too many sunday drivers on the road and right now i dont want my third accident with a car and went back on the turbo my fault as i took way to long to get the bike ready.
lovely evening swim at seapoint. was nice to swim in the race wet suit.

rodneyr1981 · 18-08-2020 10:54am

Racing on sat week?

peter kern · 19-08-2020 10:08am

it seems like not and its very sad as i agree this is the year hardman should have shinned as this is the way sport should work in those times ,and there was a really good field lined up , sub 8.10 ironman, kona age group world champ , 2 more sub nine atheltes and a new 12 500 euro bike athelte , but as a wise man said in those times dont put your eggs into one basket and i put my eggs also into the basket where the tri season is running at the moment.

Kurt_Godel. · 19-08-2020 11:42am

peter kern wrote: »

it seems like not and its very sad as i agree this is the year hardman should have shinned as this is the way sport should work in those times ,and there was a really good field lined up , sub 8.10 ironman, kona age group world champ , 2 more sub nine atheltes and a new 12 500 euro bike athelte , but as a wise man said in those times dont put your eggs into one basket and i put my eggs also into the basket where the tri season is running at the moment.

Bitterly disappointing for you guys at the pointy end Peter- I guess there is a glimmer of light that it might still go ahead perhaps after Sept 13th.

Although given the elite quality of the field, TI ought to step in financially to at least facilitate the top 15 race.

rodneyr1981 · 19-08-2020 11:47am

Kurt_Godel. wrote: »

Bitterly disappointing for you guys at the pointy end Peter- I guess there is a glimmer of light that it might still go ahead perhaps after Sept 13th.

Although given the elite quality of the field, TI ought to step in financially to at least facilitate the top 15 race.

So peter and the other 14 should be able to race and rest us go for a pint instead?? How do you propose they determine what 15 race? I know your looking for potential solutions but that one could never work. We all paid the same entry fee.

peter kern · 19-08-2020 1:04pm

Guys let's not discuss on my blog who should go for pints and who not lol

I realized I never put this up
and I guess this answers my personal feeling at the moment .... Hardman oktober the 24 the would be if I wrote the script lol

So another week ( this is the week before hardman bantry .) done with the realization that this run business is not where it needs to be. Not the end of the world but the reality is there is now way IAM going to run a sub 3 .10 marathon right no w and that is being positive. As it looks more like 3.18
This was a bit of an easier swim and run week at the same time I still did good sessions in both and did my treadmil session 7 sec a k quicker than the week before
And a very good swim session .
The bike I still worked normal
And Thursday had a 200 k ride and it was my peak bike week miles and intensity considered .
With 900 k was a bit more than planned but I had underestimated the distance from bantry to Dublin by 50 k ... I lost my will to live around naas and the red cow roundabout...

Did hardman bantry half an awesome course and everybody said this is the toughest run course they have done.
My plan was to do my best for swim and run and while this was not good on the day , I did my very best what I had on this day and I was happy .I came away with that the swim is where I need it to be the bike is good and the run while not a desaster I am really too slow , my run time is not what I could have done so it's not that bad but there was no way I would have run a sub 1.40 even I had tried . Still I was holding up better than I thought given my or better my non existing race prep .
I did not expect fireworks in either dicipline but a sub par swim is certainly closer to where I want it than a sub par run ...
while I wasn't the most keen on Friday to go IAM very glad I did
It was great to race and in a way all the covid changes make races better . ( Not the missing food after the race lol) So nice to have all your gear in transition registration was so time efficient swim start without people trying to go half a meter ahead. So good work.

The course was fab bare a very long distance from buoy 1 to 2 which made it impossible to see and the first guys all got lost . I think the first swim ever where I swam of course . I think when I mentioned this to the Rd it was a point taken for next year . Other wise loved the course.
Besides doing one of he few Irish races held this year ,One of the reasons to do the race, even though it did not fit the training was to train coping mechanisms when things do not go well. I guess 10 out of 10 for this ...I had a lot of them moments and I am happy how I dealt with this as this was one of the things I can improve on also it was a good nutrition test . Which was made a serious test of me missing the bus to cork on Friday which made a race to get to the race . I took on 400 grams of carb on the bike yet I with constantly on the edge for being lo on energy. But certainly good force feeding lol. I just did not have time to enter a shop or coffe to get a second breakfast after having the first one at 4.40 and did some 80 k after that.
Pacing ... IAM still pissed of as I made 2 mistakes there. the first one i kind of can accept ,to do but the timing was so stupid had I done it a k later it would have still been a risky move but it would have made sense. At the same time no it did not make sense give my nutrition status w . The 2nd one oh dear . The difference between reality and wishful thinking could not have been bigger . The pacing is the one thing IAM annoid about in the race in a normal race both decisions would have been good but in this race they where bad . The rest was all good. At the same time this is why I did the race to practise and refine .
There is a lot of thinking going on now. Originally I planned my season to be in peak shape for October 10 the Kona thing never got my real interest I was kind of really happy when Frenchman was placed on October the 10th . and do hardman full .as I really like both races. Then with the corona stuff going on I was invited to a race in Poland and it being the polish champs and a good field that suited my sub 8.40 goal I decided to go there .... As of today unless there is a miracle happening ( and to be fair the left leg has made great progress and the right is not that far away .. (maybe ) I won't go there. There is not much point if there is no chance I can run 3.10 .... I do think I can leave t2 before the clock is going to hit 5 hours 30 . But as of now I have done nothing that suggest a 3.10 marathon well at least not with the right leg lol. IAM making progress but then who is going to bet at the moment a race will be on in October .... Anyway there is plenty of time and if I don go to Poland I will do hardman ( well ...)

Last week was another solid week nothing special 2 quite good runs and one really bad one. Swimming very good. And bike apart from long bike aslo quite good .
And weight is definitely in the green zone. Of course I can still lose a few kg but I would say if I lose more than 2.5 kg than chances are high that I would start to lose bike power anyway so for a flat course it would likely be the best weight . IAM right on target for peak weight in oktober and I have no sugar gravings.
So only the run he said is the issue ... Only ...
And of course this little virus.

peter kern · 26-08-2020 8:24am

last week was not the most successful week. had to walk home one long run ,at least i got a long run done this week even if a bit slower than i liked. but i did one of the best sessions ever which i was really pleased with 90 sec into it it seemed like game over but i did get the 4 x 15 min run done . i had to laugh as i was more excited at the end of the session than any race i have ever done...
still a solid week and 2 long rides done and 1 very good swim .

even with the run limitation iam looking forward to start at 2 ironman distance races in 8 days. i love the fact that there is a strong field at the hardman.

peter kern · 01-09-2020 9:41am

last week was another good week
2 X 180k bikes done and 2 really fast swims and a solid 3.8 k Swim , which was not great as i really did not have a gear above crusing speed
i run very little to give legs chance to have a bit of a rest

hardman was great there is somehting special when you enter a transition aera when its dark and the hills behind the lake as a backdrop
swim as i said was not good but i did enjoy it.
molls gap is my favorite climb in ireland and i was reasonably focused on the bike bare one stretch of aobut 25 30 k where i did shut off a bit. my bike was about 7 min too slow as i would have to be just under 4.50if racing this this weekend and i was planning 4.53 4 on the day. i did not use my race front wheel and no latex tube and the rear wheel was a slower tire so i left about 9 watts so i would have been there or at least quite close to the goal time and i had a few more min in me * of course those few min than also increase the risk me tighening up too much i was well in control there too but still its somethinghing that really needs to be considered with high harmsting issues but anyways i was pleased with the bike and for this week i have my aero weapon velotec suit , it was simply to cold on sat to wear it but that suit is something else in confort and also faster than my current suit. but iam glad i did not wear it as i was a bit cold out of the water.
and i was very pleased with the run as after 2 k i losended up and run at a decent pace. thats where i decided it was worse going to poland and i stoped after 4k. realisticaly i do not think i can run a 3.10 next week but i do think i can start runnung 5.30 h into the race and i then we will see and i do take and 8.45, and more likley than a 3.15 run is that i start to walk but the weather looks good ...
anyway always a pleasure to cycle down there and it was an excellent race and i take my hat of the organisation team and also the TO s . i did ask one how much work was involved and there is much more work involved to get those races done than meets the eye with the guidlines changing all the time.

and and i do feel for stephen as he was in excellent shape for the race.but this is always the risk on roads like this the fastest tyres are risky. he would have been better of with more sturdy tyres since first place and 4th place were so far down and he was close enough to me after 90 k to outrun me easilly. anyway no risk no gain as they say.
and for me i felt good yesterday for some reason the harmsting is really good , just run short and slow y day but not once did i feel it and iam not going to agrevate it before the race.
and btw Alan good race and thanks so much for the pump adaptor , also big thanks to dave who offered me one as well

ps one more thing bryan sexton had by far the best paced marathon of the day, seriously littly drop in pace from begining to end on a course like this , bryan mc crystal did predict it very well what would happen in the 2nd half the day before the race as he had done a lap friday morning.

zico10 · 01-09-2020 4:47pm

peter kern wrote: »

ps one more thing bryan sexton had by far the best paced marathon of the day, seriously littly drop in pace from begining to end on a course like this , bryan mc crystal did predict it very well what would happen in the 2nd half the day before the race as he had done a lap friday morning.

I can't argue with that, but a poorly paced 3:13 marathon would have been a lot more use to him than the perfectly paced 3:15 marathon he did run. Sometimes you just need to race hard and hope for the best.

peter kern · 01-09-2020 5:33pm

zico10 wrote: »

I can't argue with that, but a poorly paced 3:13 marathon would have been a lot more use to him than the perfectly paced 3:15 marathon he did run. Sometimes you just need to race hard and hope for the best.

I think that depends on few factors overall kienle who does what you say usally pays a price in the 2nd half while lange who starts more controlled usually runs the 2 nd half faster than anybody by a good margin as he slows down the least on a course like hardman with so many hills IAM sure Brian's pacing resulted in the fastest possible run split for him besides IAM sure that was the fastest bike he did by a good few minutes and a good swim for him. IAM not so sure about the swim but the bike is defo the best he did
Overall poorly paced means you leave time . So I don't think it's possible that a poorly paced marathon is faster at 42 k it's likely faster till k 34 or so but then you lose the advantage and some more
Some people can go out faster than others but that is then still good pacing . But again I think on this course the way Brian run let to the best time for him
Btw when did you level with garron I assume you must have been within a few meters at the finish line.

zico10 · 01-09-2020 11:17pm

I never drew level with Garron. In fact, I never even noticed him out on the course. Brian crossed the line before me, and Garron crossed the line before Brian. I was pretty sure my chip time was going to be faster than Brian’s, but wasn’t so sure I’d be ahead of Garron. He said he wasn’t long finished, and reckoned it would be very close. Having not noticed him at any point on the run, I wasn’t so sure, but thankfully things fell in my favour.

zico10 · 06-09-2020 9:07am

https://live.sts-timing.pl/trimalbork2020/dzien2/index.php?dystans=1&mc=rower&punkt=2

Hope he doesn’t mind me sharing this, but you can track Peter here. Off to a good start with a 55 minute swim.

Kurt_Godel. · 06-09-2020 9:55pm

Doubt you'll be very satisfied with a truncated run at both Hardman and Poland, but I hope you can find some fulfilment with very impressive swims and bikes. Its a crazy year, everyone needs to grab whatever focus they can from it... 55mins in Poland and lead pack at Hardman while doing backstroke looking for others to take the lead... to be selfish I'm grabbing focus and inspiration from your two extraordinary swims.

Well done for attempting both within a week.

peter kern · 08-09-2020 7:33am

Sunday was ok it was not really good. Not happy with the swim as I made an eror after 2.8 k than t 1 was also a bit slow ( not entirely my own fault it was 80% the bike location which was at the wrong side and I had to run 100 m more with bike . And the train was gone where I wanted to be .
It was a conservative bike split as I felt very good throughout . But it was not a good bike either . I was much fresher than for hardman and there was 3 min more in that split.
The run is ok I had serious stomach issues from the start ( I had a little stomach pain sat but paid not attention to it as it was only 5 or so min but I guess something did not agree there . And I never had stomach issues in a triathlon at least I can not remeber.
It's a pity as the harmstring felt good when I was running . It's the first race I could not have finished even if I had wanted. I could not even walk more than 30 meters without a break as stomach cramed so badly . It's hard to say but when I was running I was was running not badly at the same time it was definitely not good enough.
There was also some positives
At the end of the day I guess I blinked too early should have kept trust Frenchman will happen . But at the same given the situation in France it's really not certain.
I have to say was super impressed with the race closed road impeachable organisation . V good aid stations and a beautiful run mostly shaded by trees. With 4 laps the swim was a bit hectic as we were laping people all the time after the first lap but the transitions bike and run was bloddy good. And while I have not seen the data I would bet a 5 we this is likely the most accurately meassured ironman distance race ( I was told the swim was a bit long they say 200 m I say 100m but I would be extremely suprised if the bike and nun are not within 200 m of the accurate distance. The wind was a good bit stronger than at hardman but not a single undulation of more than 2 meter and fairly good road surface . So the set up was seriously impressive . The entrance fee starts at 139 euro .... Respect to the organizers. I know they put on seriously good races in Poland but this was above most m dot races
The reason why above ironman is ironman quality without drafting.
And as easy to get too as Barcelona IM.

peter kern · 30-09-2020 9:38am

so in short
1 week rest after poland loads of walking no swim bike run
1 week slowly getting back with some very good sessions towrds end of the week
1 top week where i got on 2 quality swims 2 quality runs and 2 quality bikes. weekend was not so good but overall a top week and the 2 fast runs felt like running and fianlly i got sour calfs after a fast session.
sunday evening french man cancelled
yesterday i did the first really good run . i gues it kind of was clear the last 4 weeks that this was going to come but i was surprised when it actually happend it was the first fast run this year where i was not really hold back by my body in speed for a whole session now i still only could put 90percent into right leg but 100 % in left leg apart from k 2 to 4 in hardman that was the first fast run i really enjoyed this year. and the pace for 4x 10 min half ironman effort bike 2.120k run was the first time solid approx 3.31 k* pace for the 8.5 k .
pity frenchman got cancelled but at least i made the right decision to have a crack in poland despite virtually 0 chacne to do what i wanted ...
at the same time i would still have close to 0 chance to achieve what i wanted in frenchman but i guess a sub 8.50 would have been realistic goal and of course i still have no idea what would happen in 2nd half at run but at least it would have been been realistc to run 1.35 for the first half .
anyway i am looking into 2 races and we will see if it works out and if they happen. anyways while i had enough of long bikes now i still enjoy the training and iam still so pissed of about swim and bike in poland that i have enough bad energy for hardish swims and bike sessions and i have 1 run leg know lol that hasnt caused any issue really for 4 weeks. so thats small progress ...and i take the carrot for the first solid fast run with right leg.

peter kern · 18-11-2020 11:54am

so no race never materialised which was in a way a good thing. while i did do some better ie faster runs overall the run was not there and takeing a run rest a better idea.
havent run for pretty much 5 weeks and we will see how this is going. i havent really made too many plans for next year. i do have the frenchman and hardman in mind but at the end it will really depend on the running.
2021 was meant to be an LD MD rest year so there has to be some convincing run imporvement before i am really going to change that.
apart from swimming in august the swim and bike was at sub 8.40 level and there was 3 min in swim and bike in poland so overall not to bad.in hindsight it would have been better to employ a totaly strategy with the run ie rest at beginning of the season at the same time i was impressed with some sessions i did in the circumstances and at hardman i did actually run ( but that was more like getting 3 numbers right at the lottery whcih doesnt happen to often so again the run strategey clearly failed ,even it was not by much ,its as simple as that even at the ... best i got 1 out of 3 runs that worked.
right now i am doing open water swimming which i enjoy and have ramped up the milage a good bit over the last 2 weeks (16to 17 k last week) a . did a good bit of strenght and range of motion work . and since last week started to get a bit more serious on the turbo.
weight is just about ok.
so we will see .

zico10 · 19-11-2020 8:02am

Do you ever think the extended breaks from running you often seem to take might affect your performance on race day? Would a young PK have taken them?

peter kern · 19-11-2020 11:59am

zico10 wrote: »

Do you ever think the extended breaks from running you often seem to take might affect your performance on race day? Would a young PK have taken them?

i take it you dont understand what the issue is as i do not think you would make this suggestion otherwise , Old pk did not want to take this rest which in this case IS THE PROBLEM it would have been better to take MORE rest 2 years ago or last year

zico10 · 19-11-2020 6:38pm

peter kern wrote: »

i take it you dont understand what the issue is as i do not think you would make this suggestion otherwise , Old pk did not want to take this rest which in this case IS THE PROBLEM it would have been better to take MORE rest 2 years ago or last year

I didn’t suggest anything to be fair. I’m merely asking do you think 5 weeks of no running will affect your performance later on in the year. Doesn’t matter if the break is because of injury or laziness, do you think you will be able to run as well come the summer, as you would if you ran year round without interruption?

And the young PK I’m talking about, is the guy who tied himself to a eucalyptus tree in the Outback, so he could swim in a puddle. And maybe that’s not a fair question, as if genuinely injured, you should take a break. But did you ever need to take long breaks from running back in the day?

peter kern · 20-11-2020 2:35pm

if we look at kona ie at elite level we can see the clearest if run rests have negative impact on race results,
5 out of the top 6 in kona 2019 had serious running injuries in 2018 and or 2019 .
so i guess this would suggest that there is no evidence that taking rest from running has a negative impact . on the contrary it would suggest that serious triathletes that have been running for a long time , need rest given that i think 3 out of those 5 run the fastest ever in 2019 ben hoffman even the fastest run time ever in an ironman at ironman florida.

what young pk did is really irelevant to what 45-49 pk is. the bigger question could early vet pk prevented this issue by using a standing desk and increasing the mobility in that area , i was always aware that the knee and the harmsting are likley my weakest links in my body and while i think i did the right work for the knee i could have done better with the harmsting so the answer is yes .

and to add if young pk had taken a few times more rest youn pk would have been faster

peter kern · 04-12-2020 11:06am

so we did 85 k sea swimming doing lockdown thanks to covid . the plan is to keep going to the open water twice a week as it is so good for the immune system , while saunas are closed . now a wood fired sauna with access to the sea that would be the ultimate.

started to run a bit could not say all is good as iam painful all over , but there is improvement its going to take a while longer but it is nice to run well run walking. y day i met somebody during the run and suddently i had done 11 k before i noticed ... not going to happen again . as i did notice for the rest of the day ....

peter kern · 23-12-2020 3:37pm

last 2,5 weeks the training has definitlly gone up nicely and we are starting to enjoy it again and push the intensity a bit
this week even running has gone well so far and i have run 3 days in a row pretty much painfree so thats good news iam a tiny bit behind my best case scenario, but also a good bit ahead ahead of the must ... progress
also much happier cycling again which i did not enjoy much in november.
did a chess turbo session which is the new rage in the endurance world and time was flying and i got my only sport win this season ....
weight not so good but not terrible either iam still in control and i have already passed peak weight and gone down a bit.
still enjoying the odd see swim and i guess now that gym is closed till jan 3rd i will go back full time sea swimming but definitley enhance more with dryland swim. i defo noticed how much better my swimming improves if i do dryland swimming besides open water swimming the nordic skiing ergo meter with some self made paddles instead of the standart holders , is my favorite.
i still havent decided what i do this year but if the run keeps going in the right direction i guess frenchman will be the most likely goal

Kurt_Godel. · 23-12-2020 5:36pm

peter kern wrote: »

did a chess turbo session

Please let this be a real thing. Please Santa can I have a chess turbo session and a surprise

peter kern · 06-01-2021 11:25am

Kurt_Godel. wrote: »

Please let this be a real thing. Please Santa can I have a chess turbo session and a surprise

it was a bloody stupid idea from my part as i always lose ...

peter kern · 29-01-2021 4:30pm

before i lose count
x mas we did a 4 day walk along the wicklow way out and back which was great.
kept ticking over till the 4th and while i knew lood down would last i did look forward going to the pool and gym. and still had no motivation to bike and run is stil a long work in progress. i pretty much immediately then changed my season planing and put my money on it that frenchman will not happen mid many *also knowing already there is no way my run will be where it needs to be it was an easy decison* and focus on end of august
where i would like to try to try a sub 9 at hardman, and then do anohter race late september or beginning oktober. hopefully frenchman as i love that race but we will see.
after struggleing for a few days the last 2 weeks have gone ok with more than 25 hours on the turbo and 9 runs. its not good training yet but iam at it and for the last 3 or so years i did not enjoy training in january too much and usually by mid feb things are getting better so i see no need to push myslef to do things i dont want to do right now.
iam not too worried about the swim and bike anyway. its the run which is the issue and while the high harmsting hardly ever bothers me right now
running feels horrible , but again i am not in a rush and focus more on getting rid of the the issue. now that there is no rush. so in a way for my own training iam not complaining to much aobut covid the only thing i really miss is an open gym and i smile about it as i never thought i would say this.
another new thing i never would have thought i would do was watching tv while on the turbo and i have started that . its always good to mix it a bit ...

peter kern · 10-02-2021 10:07am

albeit a few days later than the goal was i got my first 13 k run done on the 5th of february. the first enjoyalbe run in 2021 i also run my first sub 4 min k in this run. Needless to say this run had me in pain 2 days afterwards.

y day i did my 2nd run over 10 k in 2020 garmin was very excited to tell me i set a new 5 k pb of 26.20 min and 10 k pb of 57.32. i have a garmin 920 since september.* i dont use it very often * and it was the first run over 10 k i used it lol anyway more importantly so that was the 3rd enjoyable run 2021 so thats good. my run form is kind of changing ie less shuffling and a tiny bit more running , so my calves are working harder now.
definitely progress

i coach an athlete in the very east of germany and he did a run race in poland last weekend. so looks like poland is still the country with the most races in europe.

peter kern · 22-02-2021 9:57am

some good run progress. 3 x10kruns last week 45 k in total and the pace is getting faster as well. i trippled my 10 k since october in 1 week. Rather nice especially since last week was overall an cold week which usually dosnt help.
those days i ussually run late evenning after 8.30 when the roads are quiet but this monday i went out during the day to enjoy the sun and kind of first spring day f....ing awesome it was

overall my pace has improved about 30 sec per k over the last 4 weeks more like 35 seconds . while i still struggle to run 10 k in one go its definitely getting better and most of january i struggled to run 5 k and this week iam already at 40 k on by friday lunchtime. and did finish this week with 52.5 k.

turbo last was easy week 1 long session and 3 easy ones. i am trying to lify my game on the turbo but not quite happening but i do little by litlle increse higher intensity stuff.
this week i have started to bring in more intensity.and this was nof that far of to be called the first proper turbo week. I still train without any programe and still just do what i want till march.

going forward with the run goal is to run 60 k after next week while getting my pace up a bit
once i hit 60k then i want to improve the long run up to 20 k over the next 4 too 5 weeks and try to do one run a week where i want to push a bit more for 30 min and slowly bring that down to 4.20 k pace.
and hopefully start to really run around mid april
kind of funny this weed i did 7 k in 34.40 min and it almost felt like a tempo session when its not even ironman race pace ... but again my watch said new 5 k pb .... and a minute faster than last week
anyway till end of May there wont be any rush and only then will i make a final decision what iam going to do this year. ie if i dont think i can run at least 3.15 off the bike in an ironman i prefer not to race.
besides eying for a sub 9 in ireland, i my goal is a 54 swim 4.35 bike 3.09 run for the frenchman which i hope to be end of september or start of october but we will see running is feeling much better than lat year for the first 7 k especially the first 4 k are night and day difference where i struggled a lot last year and this year its much better.

2022 my goal is to cycle central asia with iran usbekistan tajikistan on top of the list .

zico10 · 23-02-2021 6:38pm

peter kern wrote: »

2022 my goal is to cycle central asia with iran usbekistan tajikistan on top of the list .

This sounds a lot more interesting than any of your triathlon plans. Have you cycled in any of these countries before?

peter kern · 25-02-2021 10:45am

zico10 wrote: »

This sounds a lot more interesting than any of your triathlon plans. Have you cycled in any of these countries before?

the closest i have come to this area was looking into armenia from turkey and cycling along the iranian border, so no.

El Director · 25-02-2021 11:06am

Wow...sounds amazing to me! Living life to the fullest. Hope you are keeping well Peter.

peter kern · 01-03-2021 11:00am

61 k run weekly total , longest longest run 15 k, fastest new 5 k pb 22.45 in 7 k tempo run . all three things had me at the limit .
but rather pleased with feb run progress running at least for the first half of the run is starting to become enjoyable again and at the end of the day this is the best thing possible

turbo approx 11 hours last week and also the week with the most intensity so far still not enough intensity but a lot more than 3 weeks ago also getting more enjoyable.

S and S work is also doing okish iam doing an average of 25 min a day

weight has come down by approx 2 kg in february so thats good too. i really should look for a scale but cant be bothered

so far i would say the plan to use as little menatal energy during the winter is going well. everything could be better but really now the training starts running is going to be an easy week but i would like to get the long run up to 16 k but no more than 45k this week in total .

frenchman changed to october 3rd and thats pretty perfect for my planning.

zico10 · 01-03-2021 3:13pm

Is it easy enough get into Frenchman? Assuming it's not already sold out, is it a race you could hold off on entering until September?

peter kern · 01-03-2021 7:38pm

zico10 wrote: »

Is it easy enough get into Frenchman? Assuming it's not already sold out, is it a race you could hold off on entering until September?

it was sold out last year and the year before their limit is 600 people but I know that when they change the dates they have a place where people, that cant to the race in october can swap sell their place. i think that will open soon.
entering september i would not bank on it so i would think if you want to be in you want to be on the ball soon when this swap thing will open. at the same time i anticipate that this year there will be a few athletes that will crack, so if you need the flexibility i would think that there might be a way early september.
like hardman they did run a few races last year so they know what they are doing and they are 120 % commited to run their race.

btw 2 videos that give a bit of an idea about the race

https://www.youtube.com/watch?v=i0W3mWyzU8c

https://www.youtube.com/watch?v=TZ_fHOsLDAg

peter kern · 09-03-2021 9:54am

easier week last week
running 4 sessions 44 k , 5 k tempo 21.19 last 2 k where 4.08 pace and that was definitely in the focus zone where i really had to be on the ball to not slow down hr was 160 at the end which is not the far off 10k race pace , in a race like situation i am sure i would be able to go sub 20 for 5 k now, so thats a first step and i guess in 3 weeks or so i should be sub 19
long run was 18 k and my first run over 90 min and garmin tells me first sub 50min 10 k and a 10k pb . was a bit worried that maybe i pushed that run a bit too fast and long but next day all seemed to be good .

turbo also a bit less have no idea how many sessions i did i would guess5 but in terms of intensity i did 2 decent quality sessions and for the 2nd fast session, i put a battery in the powertap first session with power since mid/end september, and for the last few approx 3 min efforts i pushed around 330 watts i have to write that down as it dosnt really inertrest me but since the spindle of the turbo gets deeper the turbo is getting slower and 330 watts was 38.5 kmh last year it would have been over 40 kmh hour not a surprise as it seems to get gradually harder and sometimes mid january there was suddently a big shift , the great thing with this turbo is that it only minimally wears out tires now . i must have done 10000 k on the same ultra sport tyre now and it looks still in good nick as it gets worn out over an much wider area, asking myself why they where not designed like this in the first place.
there is work to be done but overall not complaining as its going to move up quickly in the next few weeks as i have a decent base fitness now. its starting to get enjoyable to push a bit more in training.

peter kern · 15-03-2021 10:35am

good and bad week
bike reallly first serious week interval sessions where up 25 watts from last week and first 4 hour turbo .
athletic and range of motion training was also quite good and i thought that was a real enjoyable bike week

run was bad 64 k is the biggest week in oktober but there was only 1 at a stretch 2 decent runs last week,none of the key runs . issue was the last week mentioned too fast or to long long run and not enough range of movement work and then monday a 13k run the long run was planned for sat and happend sunday and while i felt good on monday i did not feel good on tuesday .... the plan was to be by 80 k by end of march but i need to reconsider this and if i dont feel better by midweek either take a few days of this week or next week .bit annoying but a good reality check that i still need to be extremly careful and follow my run movement protocol .

i got a scale last week scale says my weight is 2 kg higher than i thought... good kick in the backside last 4 / 5 weeks diet has been fairly good but i still eat too much and need to reduce intake by approx 200/ 250 calories a day

one good thing about covid i realised y day i did not have a single real cold etc this winter

peter kern · 22-03-2021 10:13am

run goal was easy miles and hope for the best... that resulted in 50 slow k till thursday evenning with lots of drills, and friday and sat running became enjoyable. weekly total done by saturday 82 k . so first 80 week first 20 k run and first run over 12 k sub 5 min k pace 1.39..30 for 20 k, good stuff.

bike another solid week with good volume , intervals not quite as good as planned but still enough over the week and did at a bit more intensity for the 4 hour turbo.

4 k swimming and today was enjoyable.
good training week not an easy week but turned out much better than hoped.

Kurt_Godel. · 24-03-2021 9:50pm

What sort of gear are you wearing swimming Peter? For a skinny guy, 4km is impressive mid-March.

peter kern · 26-03-2021 10:07am

lol i could not swim 4 k in one go even in the carribic right now ... that was 4 k for the week i started swimming on paddies day. and building up. and of course i acclamatize right now so it was 1200 1600 1900 last week . iam pretty sure i could do 2500 m as i was nice and warm after 1900 but arms were heavy after 1900 lol and i was a bit in a rush too. ... having done 2500 m now iam pretty sure i could do 3k
i use a wetsuit , 2 neorpene hoods, 2 swim caps 2 pairs neoprene gloves and cycling overshoes under neoprene socks
i have also cut of arms from an old wetsuit a buoyancy shorts and bubble wrap for the upper body
if i was to use that and improve my neck a bit more than 4 k would not be a problem in a couple of weeks if i have more swim fitness.
at the end of the day there is no cold water just inapproppriate clothing....
more importantly how much time iam willing to get dressed up.

i never swam in 7.5 degree before but what is very clear swimming in 7.5 degree with a wetsuit with not a single hole is much warmer than swiming in a wetsuit at 11 degress with 2 holes in it.

Kurt_Godel. · 26-03-2021 10:34am

I figured it was 4k a week- still impressive. Thanks for the enlightening answer, that's more neoprene than expected and bubble wrap is a new one to me. Necessity is the mother of Invention.

peter kern · 29-03-2021 9:12am

Good training week
30 sec 5k pb, first 25 k run 93 run k in total not easy but happy with that the last 5 k at long run were not pretty but got it done
Swim 7 k for the week and 3 k on sunday which was nice as air temperature was good and unlike the other 2 swims last week arms are OK today.
Bike also quite good and the way it was planned, nothing special but good intensity and volume
No complaints for last week
Not sure what's going to happen this week I have pushed the run limit in last few weeks and while after this week there is a recovery week iam not going to push as much as this week as this was the limit ,

peter kern · 05-04-2021 7:59pm

another week ...
run we cracked the 100k week barrier i.e. not far off what i managed for the whole jaunary ... so i guess its fair to say this is progress, and i did the best long run for a good bit more than a year.
garmin run out of battery after 10 k but i had been holding every k between 4.44 and 4.53 till then and i did not slow down till 23k and 21 to 22 was the fastest k off the day by a good bit the last 3 k where not so fun but i was holding it more or less together ... but still fastest 20 k run and longest long run this year.
the only annoying thing was the tempo run this week. now to be fair me being low of energy because i had not eaten enough should be a thing to celebrate since its so rare, but it was still infuriating to run out of energy ... despite a strong wind i had felt good enough to break my fastest 5 k this year by 20sec.. over motivated i started too fast, garmin tells me that was the fastest k i run since we are togheter and then after 3 i died a bit at the end and was 2 seconds outside the fastest 5 k. its kind of funny given that i still have about 18 or so secs per k to gain from weightloss its was being low of energy that was the issue lol.

in total i have absolutely no complaints about this block. it would be great if running became a bit less of a struggle but at the same time if o look back what a struggle it was last year its a piece of cake... its all relative at the end.
bike was solid last week but the last 30 min at the 4 hour turbo were torture given that roads are full of people i tend to run at night and finished the long run at 22.40 and was on the turbo at 8.30 the next day.
swim 8k once iam in the water i do enjoy it.
weight while way too high is going in the right direction and i lost approx 2.5kg last 4 weeks i need to hang up a sign in the shed to outline what happened in the 3 month when i talked about weight loss and the 2 last month when i did weight loss ...

easier week next week with focus on preparing the body for the next block and the mind too does need a rest for a few days

peter kern · 12-04-2021 9:29am

make hay when the sun is shining is the learning of this week ... last week it was warm and i kind of knew i should swim more... but the plan was to swim more in recovery week . the only thing ,mentally it was so much more challenging to swim as it was so much colder ....
anyway i swam 9.5k this week and swim fitness is coming back i did 3.1 k y day and body felt good apart from a cold head at the end of the swim.

run no idea how much i did , key runs was 5 k and first sub 20 min 19.48 and 20 k 4.28 k pace which i was quite pleased with as about 25 sec a k quicker than the last time 4 weeks ago i tihink, and iam fairly sure running wise iam coming out of this recovery week much fresher.

bike was a bit less this week not much intensity at all 3.30 h on sunday which felt good . would have prefered one quality session.

overall quite a good block and hardly any complaints everything is moving in the right direction

My armchair coach and now also armchair editor said my post was not entertaining and inspiring enough. My tip don't read it ....

peter kern · 19-04-2021 9:30am

nothing special another solid week.

swim 10 k apart from mondays swim which i really enjoyed the other swims were a chore, but maybe thats a good thing as is shows iam getting skinnier ....

run 107 k not much to write home, got all my 3 key runs done all of them a struggle but done ,so thats good. first week i run on 2 seperate days sub 4min k pace , and also achieved goal to finish run week before sat afternoon.

bike also solid , 2 vo2 sessions and 4 hour turbo on sunday

overall not the most enjoyable week a few downs but progress is progress and iam getting faster in all 3 diciplines and there was also a few ups which were a bit of a surprise. you lose some and you win some battles. challenging but not overchallenging. weekly result advantage kern ...

peter kern · 25-04-2021 10:12pm

10 k swim,nice week for it.
120 k run, 5 k pb ,10 k pb , 28k longest run and a good one , pleased with it.
bike also good , one vo2 session one tempo session, one 4 hour turbo.
again not easy but good week.

peter kern · 03-05-2021 9:35am

swim 12k some misserable ones and some nice ones including the fastest swim of the year
run 132 k new 5 k pb new 10 k pb first 30 k run and first week with another 22 k plus run in over 2 years . pretty good week apart form the messed up pacing of my wednesday pacer ... i demanded 6 to MAX5.40 pace and i got 5.35k pace while we are talking about that runner x never runs slow enough , needless to say i was always runnning behind my pacer . i was promised improved pacing this week so lets hope for the best lol but it was good fun running in the sand dunnes and my first training session this year with somebody else.
bike solid vo2 session pretty good tempo session and sunday 4.5h
another pretty good week

peter kern · 10-05-2021 9:39am

week of survival or training on being fatiqued.

bit of a s.ite swim week only 7.5 k twice i was on side but did not get in as i was already cold before i even changed into the wetsuit. need to modify the wetsuit a bit. i lost 8 kg in last 2 month and thats less insulation and more water getting in and espcially on sat after a long training day i am already cooled out to much. sunday morning i was good after 3k but evenings are not so easy.

bike pretty good week very good vo2 and good tempo sessions given the fatique tempo was 6x10 at 300 watts , 4,5 hours sunday.

run 130 weeks no records but 5 k run was only a couple of seconds of pb and the 2nd fastest so far. the plan was 460 to 485 k for the last 4 weeks and i got 490 k done and overall pretty pleased.
overall hard to ask more off the last block i improved my 5 k times more than the last block i run as much as in block one and block 2 toghether. volume wise this was the biggest block this year.
blummefeld's pacing was slightly improved this week and at this improvement rate we should hit the right pace in 2 weeks time...

this week the plan is to recover and at the end of the week run 5 k sub 18.20 if i get that done all is on track so far if not than plan b will be used ,but i should get it and even 18.30 would not be too bad at this stage. given i was 27 .30 min or something beginning of february and i dont really want to go sub 17en this year .
anyway the main goal is to make sure that the right hip harmsting area recovers well this week as this is the only area that is in the deep orange zone the rest is ok and claves improved over this week and left the dark orange zone and is very dark green. left achiliis also back to dark green from ornange last week so overall quite pleased. and there is no runing today and tuesday. yeah lol

peter kern · 17-05-2021 8:34am

recovery week the ups and downs
by wednesday i was a bit worried as i was still more painful than i had wanted to be

5k tt went according to plan and i guess the most important thing was the body felt good during it . since i was still not happy about some tightness in the body i did quite a bit of work on it friday night and this of course did not have the best impact on sat , i struggled to get going but then this allowed me to achieve one of my goals for a negative split.... 18.08 was good and with a bit more effort i could have gone sub 18. given that 5 weeks ago i run a 19.48 , on different course which is a bit slower by maybe 20 sec its all good and slow progress in the right direction. not ver scientific due to profile but my last k was 10 sec faster than the first
nothing special but it was kind of nice to get into a semi race state.
run 65 k for the week with a 20k decending run finishing sub 4 min k
swim an enjoyable week 18 km
bike solid one vo2 and 3 hour bike ride sunday

ps i forgot blummefeld's wednesday performance assestment .... started of really well and i made the mistake to comment on it . things got really bad when blummefelt told me that the garmin was frozen at 4.50 pace and we were actually going slower *we did not * with the culmination of blummefelt seeing a competitor on the bike and speeding up to 4.10 pace. we ended up with the worst pacing perfomance to date and blummefelt sneaked in an extra k despite that we had agreed on 14 k . iam on garmin duty this week ...
i was close to ask blummefeld to have a look at my swim stroke but after mistaking a female swimmer for a male that blummefelt had observed the whole winter, and apparantly knows his stroke in and out ... i changed my mind ....
definitely my favorite session of the week .

peter kern · 23-05-2021 11:33pm

a week ...
not a great week but not a bad week either.

10 k swim
108 k run nothing fast this week as i was still more focused on losening up
bike the best week so far this year main turbo was 4x15 at 315 ish
and long turbo was 5.15 hours .
not much else to say but i guess its fair to say i made lemonade of a week that had dealt more lemons than valencia oranges . so all good.

MalDoc · 31-05-2021 2:01pm

That 4*15 minutes @315 watts is a big session.

Would that be close to threshold and done in the tt position?

peter kern · 01-06-2021 9:47am

its a good solid session, to be honest i have no idea where my treshold is
as it does not really intrest me i cant remember when i tested it the last time 4 years ago maybe ....
its more a good honest effort and obviously that week it was a bit higher since i had not done a fast run session . last week it was 300 and i was working harder for it . iam still working on dialing in tt position so it was more 50 tt 50 % sitting up.

btw a session that intrests me much more than treshold is 3 x 45 min that tells me way more for my racing than an ftp test

last week was pretty much as good as it can be . in a way thats all that needs to be said i got the balance completley right. quite rare to be fair that everything works.
8 k swim
123k run most importantly i finally losend up again, besides i set new tempo 10 k , 5 k and fastest long run so far . i have no idea when it will happen but one of those days something is going to happen iam at a break thorugh point . it could happen this week of maybe i need a few treadmil sessions but iam pretty sure in the next few weeks it going to come togehter.
bike also not to bad at all sundays long ride not the best but happy enough with it given the rest of the week. the perfect week does not exist.
weight also going in the right direction, iam ahead of scedule but still a good bit to go.

project 40/41

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