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project 40/41

24567…12

Comments

  • #52
    littlemsfickle
    Registered Users Posts: 278 ✭✭littlemsfickle


    zico10 wrote: »
    I agree with the gist of your post and bad things certainly won't happen if you cut a two hour run short. Same way bad things won't happen to someone who doesn't swim to the wall when finishing off an interval, but I think both instances can sometimes reveal a lot about the mindset of the athlete.

    Tbh I think it says more about the mindset of the athlete who arrives at their front door with 1:55 done and runs up and down the street for 5 mins to make it 2 hours (and yeah I've done this but I feel it just feeds into the quantity over quality approach)


  • #53
    zico10
    Registered Users, Registered Users 2 Posts: 1,839 ✭✭✭zico10


    littlemsfickle wrote: »
    Tbh I think it says more about the mindset of the athlete who arrives at their front door with 1:55 done and runs up and down the street for 5 mins to make it 2 hours (and yeah I've done this but I feel it just feeds into the quantity over quality approach)

    Well I think running the full two hours shows determination, which is a good mindset to have, and no doubt goes some way to explaining why you do well in the sport.


  • #54
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    both zico and littlemissfrickel make very good points and i would agree with zico if runs are always 1.55. and not swimming into the wall does give great insight into an atheltes mind set ( so does swimming into the wall if there is no space at wall sometimes)
    there is soft atheltes that always stop short
    there is people that find the happy medium ( knows when 1.55 or 2.07 are called for
    and there is the compulsive ones.who run around the car if run is 3 seconds short 2 hours.

    with one you know they hardly ever get anywhere. 2 is what you want but dodnt often get and 3 is what most good triatheltes are .


  • #55
    littlemsfickle
    Registered Users Posts: 278 ✭✭littlemsfickle


    zico10 wrote: »
    Well I think running the full two hours shows determination, which is a good mindset to have, and no doubt goes some way to explaining why you do well in the sport.

    And possibly also why I've been out for six months with a stress fracture...

    To clarify of course commitment is required but compulsion can be dangerous


  • #56
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    Well I think running the full two hours shows determination, which is a good mindset to have, and no doubt goes some way to explaining why you do well in the sport.
    littlemsfickle wrote: »
    And possibly also why I've been out for six months with a stress fracture...

    To clarify of course commitment is required but compulsion can be dangerous


    fantastic stuff zico and littlemissfrickle i think the above is very valuable for any athlete to read
    athletic performance and mishappenings explained in less than 100 words
    ( same goes for gear powermeter hr monitors certain toys can be very valuable being compulsive about them not the best)

    i just rember scott molina once said it even better ( in the lines off ) . the reason i was a world champ was i trained crazy hard and crazy hours , the reason why i did not win more world champs was that often i pushed myself too hard.


  • #57
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    5th I think I mentioned that swim as one of my best outside a
    Friday
    pm long run had no idea how that would work out started slow than a solid rythem a few hill reps from 57min to 1.03 and back home
    realized i was getting faster saw the speed indicator in DL hovering around 15-16 kmh and suddenly hit a runners high. As i said i kind of know something was to happen with the running soon and I think we can now say I am back running. in the last 10 k there was 6k hovering around 3,57-403 k pace for a 1.55h run and i loved it ( iam sure there was a bit of a tail wind but not a crazy one so approx 4.10 pace and not slower than 4.25 min k in 2nd half which is fast for me for a long run. but as i said i loved it.

    at home i got a message g barcelona down to last 50 entries (thanks marry and niamh) . so i went straight to the computer, as this was the first session which showed i like this stuff again ,and tried to enter but race sold out ( 2 good things i had myself there to enter , but also didnt get a place and to be fair it absolutely againts my thinking to enter a race 9 month in advance ,which was the only reason i raced pro to not have to deal with this .Anyway I am sure it will have some entries later on so no sweat. and lanza 2016 would not be a bad choice either. mallorca just dosnt do it for me (my plan is to spend 1 day in the altair bookshop in bareclona ( one of my favorite bookshops in the world)

    6th 4o min lunch run easy
    Short but high intensity turbo session pm ( better a bit really fast than nothing at all )

    7th am swim no idea what i was doing but swam largley beside another swimmer that was also doing long reps and kept myself entertained by slowing down speeding up etc 68 min in pool

    pm same session as last week in the park total fun i was playing catch the Niall with 10 sec handicap and it was great. starting behind somebody motivates me and he motivates me . Iam amazed how much niall is improving and we really getting somewhere with his pacing. he is really turning himself around right now to become the best athelte he can be , and again ,of course this has an impact on my session ( surround yourself with positive people) . 2 since i start behind him i can see what he needs to work on and how he progresses and of course it helps him too tohave somebody to pace off . hit 1 sub 2min for 600m up the pass 4 sub 208s and 3 sub 2.10 ( and 2 slower ones to focus on niall. overall 17 k of running
    some 1h 40min commuting on bike

    8th an 2 x 45min ish bike rides

    7 x 5 turbo intervals bit low on energy, but giving it to myself and went into a few dark places. ( we are getting there on the turbo to start proper training)

    pm 10 k easy run

    9th
    main set 6x200 off 3,05 i have no idea what average i know i did 2 250ms ,tango led the last 3x 200
    4x400 in 5min.20.5 average off 6 5x200s average 2.49 off 3.05

    despite another clown performance by myself until tango hit the water, which raised the spirit of the session massively.
    but even then i kept losing the pb and sabotaging myself in any possible way. i
    still good session and i seriously worked at some stages of that session .
    so far my best week training in terms of hitting the sessions i wanted
    and was tired entering the water today but this is the good thing when your bike gets stolen outside the pool it does give you a bit of belly fire every time you lock your bike and enter the pool...
    also if you just entered a bloody race which is 3 times as expensive for what i want ie a race and not a tri show- i guess its time to get a bit serious now and stop fluffing around in the pool.
    as project 40 step 1 is entered. (its funny some people tell me they heared iam doing an ironman but that is really the C goal for this year )

    Since running is now at an decent level again and much more importantly i am loving it again.
    its now time to bring the swimmng up so i will like it more again, until the bike focus starts on feb the 21st in fuerteventura .

    I have to say its pretty nice to have swam a few 1.15s for 100 in the 400s this morning. i guess 1.15 is the pace when swimming starts to actually feel like swimming as you feel like you start moving through the water. they say it never gets easier but when you hit sub 3.30 k run pace or sub 1.15 100m in the pool it certainly starts to feel more like being in harmony with the task than working against something.


  • #58
    MojoMaker
    Registered Users, Registered Users 2 Posts: 4,747 ✭✭✭MojoMaker


    1:15 would certainly be the magic number for holding ITU swim splits. Nice to hear it's coming together in line with the effort - must feel good at the moment?


  • #59
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    MojoMaker wrote: »
    1:15 would certainly be the magic number for holding ITU swim splits. Nice to hear it's coming together in line with the effort - must feel good at the moment?

    in itu you have to have the ability to start the first 400 in 4.30 and then hold about 1.10 pace for the rest.

    of course it does feel nice to progress at the same time as with everything to see progress, effort has to go into , and fatigue level is now at close to saturate level before i have a few easier days.
    so no it dosnt feel good at the moment. but there is nice glimpses of hope to get faster ( the proverbial carrot that keeps one going- we are simple creatureas after all ;-)

    but yes I did swim two 2013/14 pbs in the pool this am ( did not wear drag suits this morning ... its a bit silly to trick yourself feeling good about yourself but it works ...)
    ps at the same time i skipped the weigh in this morning as iam fairly certain i would not want to see the result


  • #60
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    friday 9th
    pm
    25 min bike easy
    20 min run

    sat am 30 min bike easy run drills and hill sprints easy run 30 min bike all in all close two 3 hour with some good efforts but easy session.

    pm 45 min easy run. i cant be too sure but i guess thats approx 85k of running this week a fair mix of faster stuff and easier stuff

    sunday 4 hours on the bike that felt a bit harder thant there should have been but i gues not a too big suprise with approx 100 hours plus minus 3 hours in last 4 weeks of training and i have done ( for myslef ) some very very decent intensity sessions

    monday
    am
    as said one of the best monday swims with 2 x 100 pbs 80 min plus 30min cycling

    pm
    30 min bike 85 min run warm up 9 x 600s this was a bit of a mind over matter session with 6 out of the 9 sub 2.05 min with spectacular meltdown at the 7th rep where i tried to push one more time for a fast time and after 400 m the body gave in (legs and tummy) and after 500m the mind too and i was on all 4 ( not very pleased with the mind meltdown ). finished the last 2 well enough and was actually very pleased as i can see what i am trying to address is moving in the right direction , so cycled home very happy but knowing that i need to do some serious maintenance work at home as i pushed the body a bit more than i should have.

    tue
    am easy 45 min run

    pm 80 min turbo session . 20 . 12 . 2x 5 min got of the bike for some water after the 12 min and if i was to deny i did not have jelly legs i would be lying. but with the help of norman stadler i got the last 2x 5 min done and i was happy , felt very weak in legs going to work not so bad going home.and this morning felt good in the legs I guess we will see on sunday where my bike really is , but that was almost a proper turbo session and thebreathing goot very uncontrolled for prolonged efforts and i start to enjoy it again to be in the turbo hurt box.

    wed
    am
    75min swim the am swim session went brilliantly this morning so i was in high spirit entering the pool myself the fast 100s did not quite work as well as i wanted but after about 2 k in the swim i set a new 400 pb for 2013/14 beating my pre kilkee time trial time by 2 seconds.(that doesn't say much to be fair but it certainly shows that my attitude- like the guys in the am session - in the pool is changing)

    Anyway, till next Wednesday things will calm a bit down apart from Friday Swim and Sunday race (which will be a serious test) it will be a bit hard to assess the bike ,since i have not sat on the bike i will be using on Sunday but looking forward to it ,in a way the only performance iam interested in is race day, all the rest I dodnt care very much about, they are nice things to look at but only when there is race pressure do those numbers really become meaningful. I call this the brain switch effect , based on a cork athelte that would get beaten in every club trainings tt often by a good bit only to beat those people on race day in that discipline and sometimes by a good bit ....


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  • #61
    pgibbo
    Registered Users, Registered Users 2 Posts: 4,377 Mod ✭✭✭✭pgibbo


    Solid training Peter. What race is on Sunday? Best of luck


  • #62
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    ta
    naas duathlon
    i would be very surprised if somebody will be on a bike that won more irish titles than the one i will be using ( sadly it were the legs not the bike -nicknamed chopper... -that contributed to this )


  • #63
    BTH
    Registered Users, Registered Users 2 Posts: 3,075 Mod ✭✭✭✭BTH


    Second place but DQ?? What happened??


  • #64
    pgibbo
    Registered Users, Registered Users 2 Posts: 4,377 Mod ✭✭✭✭pgibbo


    Leaving the DQ aside, were you happy with your race yesterday and how you performed?


  • #65
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    pgibbo wrote: »
    Leaving the DQ aside, were you happy with your race yesterday and how you performed?

    since its not the cry like a b.tch thread a clear no
    Only the second run was okish as it felt comfortable ( apart for last 300 m when i went really fast)
    iam certainly more pis.ed off about the first run than the dq.
    the bike was better than it looks.


  • #66
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    a lot of bla bla but still for myself some good stuff to remember


    I wrote this i think last thursday but never posted it
    thought aobut my training since december 21st I did not look at stats
    but overall reasonably happy how swim bike run are progressing.
    ( edit after the race i think i will start some leg strenght work as my max power is lacking )

    Realize I will have to go one step backwards and get the right leg more flexible and get losen out some knots . i am working on it but the fast efforts dont allow me to improve and losen up a bit more i only mange to keep outside the red zone but not really moving closer to the green zone)
    i was moving closer to the green zone while in tenerife but the colder temperatures in ireland quickly brought me back

    As it can happen while working on something ( right hammer glute area) i over did it a bit on tuesday or better said i think i hit a few spots using a tennis ball and of course aggrevited it a bit more and made the stupid mistake to try to run fast when i knew in the warm up there was a 70% chance it can go wrong...
    and it did go wrong ... this was after the morning swim where i also strained the shoulder a bit going to fast and ignoring a little

    the only half good thing is i stopped immediatley running fast when i knew it wasnt working.but this is exactly the mistake I can not affort .
    very simply i seriously endagered a decent block of training getting too competetive with times on wedensday . and need to listen too my body more as a result i have to take a bit more rest than i would have liked
    fridays key swim cancelled and will be an easy swim pm and i think it might just be enough to get the right shoulder back on track .( edidt shoulder back on track this am )

    so i think it was wed am swim
    pm 13 k run

    thursday 1.30h bike 1o k bike

    friday 30 min run 60 min turbo

    sat 1 hour bike outside 90 min bike turbo easy 30 min run

    sun 45 k cycle run warm up naas duathlon run cool down 40 k home .
    first run was bloody hard work and it felt awful ( not a big suprise after wedensday and the good thing...i was on the start line) .I guess after 600 m i was 5-7 seconds behind scedule.the minimal goal was to go sub 10.30 after 600m i was holding that pace an in a way this is quite ok ( as much as i hated the first run i am pretty sure on a normal day i would have run sub 10.20 )
    bike nothing much to write home , the good news is found my dream saddle. iam sure i left 60plus sec on the bike, due to bike being way too short reach and too high stack ( just to be sure if i go 60 sec faster greame would have gone 60 sec faster and there was never any doubt that he would beat me by 40 sec ) . was very interesting to test a few things apart from putting the saddle a bit up I changed nothing from joes set up. overall half pleased how that went and while the time is abysmal I worked well on the bike and was solid for the whole bike split . ( ok lets face it this is not what i was thinking on the bike but lets not get into this...)
    2nd run was solid and uneventful pushed the last uphill and then again the last 300m and beleived that was enough to achieve just about a sub 12 mim time ( result says 11.54 so the kerno 920 not so much out of tune)
    1.50 min off target overall ( prob more like 1.30 as like most people i took it handy in the corners due do the road conditions) . at the same time not bad either and iam glad last wedensday did not have an bigger impact and if i learn my lesson from it, it was overall a an ok test.

    monday
    solid swim 3 k
    pm 1 hour turbo

    tue 1 hour turbo.


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  • #67
    MD1983
    Registered Users, Registered Users 2 Posts: 645 ✭✭✭MD1983


    P - well done on the race

    "( edit after the race i think i will start some leg strenght work as my max power is lacking ) "

    are you talking about weights/squats or are you talking about doing max power intervals or hill repeats?

    i am interested in what you are doing as my max power seems to be less than what it was, i recently started some short hard intervals to try to remedy it, like say 1-2 mins at +400 watts

    Thanks!


  • #68
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    what you need to do and I need to do is a bit diffferent so there is not much point to ask what iam doing .,.
    i would not worry to much aobut your issue now and focus on getting loser for the run first as this is where you lose the most time.


  • #69
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    Wed
    am swim
    70 min swim easy fast mix shoulder good again

    Pm 30 min bike 75min run including 6 x1200 down and up
    Hammer still a bit tight but overall very solid session last 2 reps no fun but fast . Too much rest between reps downhill 1.55 average uphill 2.11avg.
    30 min bike

    Thursday 2x45.bike Feeling s..te
    Pm turbo 70 min Fartleg session. Watching. Hawaii 2005 .

    10 k run easy and many breaks

    Fri
    Am swim took me a long time to recover . Not feeling fresh again but its Friday and the train is running without much thinking.
    ( funnily enough I do count for the first 5 x 200 )
    2.45 avg off 3.05 while tango reads text messages on his watch
    Feels easy ...
    400 s lead 1 and 4. 5.18 and 5.10 ( seriously pushed that one and a crash after 300 did cost 2-3 secs), 2 and 3 5.22 5.29 all off 5.45
    2nd 200 set 2.45 average our best so far. Last one only felt tough but as soon as I finished I was totally done and exhausted took me a while to get back

    Pm 2x 5 k run

    Sat 4 hour bike few hill reps get slaughtered and also on rest of spin not going well I guess I made the best of it and did as good as I could and also good to see that marrying one guy temporally with a turbo trainer over x mas worked better than planned .

    Pm run
    25 min wu 10 k @1%. 36.20 min played a bit around with pacing 3.40 too slow 3.30 a bit too fast . again very focused . Sauna and 15 min home.
    That session worked well feeling much better

    Sunday am
    5 hour bike great day to be out enjoy solitude Sally gap and Wicklow gap nice and windy from blessington to bush park I pushed the pace and enjoyed racing cars. Defo felt better on bike than last few days while the run in the race did not effect me .
    The bike messed me up a bit more than I thought and I am starting to look for a bike

    Not really quite in my hands what bike it will be and canyon Qr cervelo ( mainly old long and low generation) falco ceepo and diamond on the radar ( as an old soft ride user no seat post bikes always appeal to me) . The large speedmax would be best fit but it seems like nobody sells them yokes 2 nd hand .
    And there is no way Iam going to spend more than 2200 euro on a complete bike only the speedmax might get me over that threshold by a few 100s

    Pm
    40 min run


    overall, not a good week but did my best and getting closer to the flex I want for hammers which is the main goal.

    Sub 80kg (just) for the first time .


  • #70
    zico10
    Registered Users, Registered Users 2 Posts: 1,839 ✭✭✭zico10


    I meant to ask you this a few days ago. I know it's not incredibly far, but do you think the cycle from Dublin to Naas had any impact on your performance in the duathlon?


  • #71
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    zico10 wrote: »
    I meant to ask you this a few days ago. I know it's not incredibly far, but do you think the cycle from Dublin to Naas had any impact on your performance in the duathlon?

    no is the simple answer of course a warm up on a turbo in a hot room would be better for my hammer
    anyway it was the race bike i was riding that was much more different than i had it in memory ( and the one instruction i was give was not to .... around too much with the set up and i did not have a 170mm stem with me anyways)
    for the run it was the wed session i should not have done that had an impact as i was so tight i could not relax and roll down the hill as i had to protect the landing

    at the same time a warm up on the race course and maybe i would not have been dqued


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  • #72
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    mon
    am 70 min swim copying losely the morning workout ( especially the easy bits ...)

    pm 1.55 run I start at 9 pm so given the fact i was up for 15 .5 hours at this stage when i started i was quite happy how that went. pace approx 4.45 ish


    tue
    am 8 k run nice and easy and a few strides

    pm highway to hell turbo session decided that it is time to start to push the bike... no watch no nothing but approx 75 min
    and if you get me to listen to ramstein ...trust me iam working.


    wed am swim
    am 70 min swim long steady intervals ( i have to say even swiming on my own is starting to become a bit enjoyable )

    pm hill reps
    30 min cycle 75min run 7 x 1200 reps hammer getting better and downhill runing better and there was a few times i heared myself saying to myself there is not many things nicer in this world than running a slight downhill twice i run to fast and paid a bit on the uphill)
    23 min bike ( tail wind home ;-)

    so good news very slowly hammer is getting better ( just as well as i am really woking on it

    thurdsay 1x 45 cycle 1 x38 min cycle
    pm 55 min turbo 2x 20 for 2nd one i used music and it made it so much easier.
    17 k easy run

    friday swim
    no locomotive today for me to hide behind (but still with the toe cutter behind me, at least he did not hit me Achilles today ;-)

    due to time restricions -ok lets face it i was reading a paper on optimal cycling time trial positions vs power output and arrived late, FAIL - the session was only 4 x20o in 2.47 average not bad as lane was v busy including a breast stroker... 4x 400s a bit slower as leading the 200s naturally took the sting out of me so 5.27 average and 4x200 200s 2.40 average (with paddles no pb ) was literally streched out on the pool deck after the last 2x 200 m reps gasping for air and to be fair there was no way i could have done another 200 m fast today despite the fact that the mind was willing. 400m cool down.

    pm should be 2x 5 k run
    and i think a short fast turbo might be added as legs feel good.


  • #73
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    before i lose count
    friday 2x5 ks happend , turbo did not happen

    sat am 1 hour run appox 13.5 k
    2 hour turbo 25 min easy 1 hour fast 10min easy , 15 ss , cool down

    pm run 2 k wu 10k 35.50 , 2 k cd
    i was not meant to go faster than 3.40 pace but it felt too easy and after 6 min being board ( and being so bored that i made the mistake to count my weekly runing mileage ... )
    i decided to get slowly faster and finished at 3.27 pace

    600m swim


    sunday 4.5 hour bike pretty nice day for a cycle started a bit later to make sure of no ice on the way out with wind in back almost to warm on the way back in the wind almost a bit cold but good day for a spin gatorskin tyres at 60 psi made for a tough first 2 hours keeping up, until my cycling parter had burned his matches ( the first time ever he got the pacing wrong ...)
    9 k run after the bike
    pm sauna and strech and 700ish m swim

    so anyhow ended week with approx 116-118 run k
    first week with 3 turbos with intensity
    swim... at least i was 5 times in the water ....
    but the bike has moved up a bit in my priority list.
    the other truth
    restaurnat 0
    cinema 0
    cafe 0 last week so something to work on this week.


  • #74
    hf4z6sqo7vjngi
    Closed Accounts Posts: 7,454 ✭✭✭hf4z6sqo7vjngi


    peter kern wrote: »
    the other truth
    restaurnat 0
    cinema 0
    cafe 0 last week so something to work on this week.

    Perhaps look at a few brick sessions, some ideas would be a cafe stop followed by a short sharp trip to the cinema or perhaps restaurant and cinema brick session.....build up to these sessions though as you could be snoozing in the back half of the film.


  • #75
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    Jared Fluffy Sorcery wrote: »
    Perhaps look at a few brick sessions, some ideas would be a cafe stop followed by a short sharp trip to the cinema or perhaps restaurant and cinema brick session.....build up to these sessions though as you could be snoozing in the back half of the film.

    somebody reckommended me a place to eat egg sandwiches, he told me that he lost 3 k in 3 days after that . sounds like a good place to go.
    More seriously,I pushed the last 6 weeks and did fairly well ( approx 130-135hours) and i am a bit ahead where i want to be and showed myself that I am not kidding myself ( its one thing talking to train and another doing it ... )
    there is another 45 hour or so 9day block coming up soon. SO a bit of a mental distraction is on order.


  • #76
    Dory Dory
    Registered Users, Registered Users 2 Posts: 6,888 ✭✭✭Dory Dory


    So you do keep track of your training hours! ;) Nice work going on here.


  • #77
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    Dory Dory wrote: »
    So you do keep track of your training hours! ;) Nice work going on here.

    to be fair the number could be 120 - 145hours. but most likley 130 -140 ( ps and more likely 130 than 140 ;-) .


  • #78
    shansey
    Registered Users, Registered Users 2 Posts: 388 ✭✭shansey


    sorry for the dumb question..

    I saw from one of your posts that you did (and i may be wrong) a 14k run and a two hour turbo in the morning and then a 14k run at night.

    Is that correct?


  • #79
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    that is correct ( it might have been 13.5 and 14.5 k ) and there was a few reasons for it - at the same time its nothing special either .


  • #80
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    mental recovery week
    mon
    70 min swim some pretty good efforts at the same time not quite pushing to the limit but a 300 m pb.

    easy run no idea how long but short

    tue
    am easy 40 min run

    pm 90 min cycling turbo few solid 5 and 3 min efforts


    wed am swim seriously no reoletion what i did but it was 70 min and nothing special

    pm run 85 min 1200 1000 800 600 400 200 solid pace

    thur
    am 2x45 min bike
    pm turbo session 16 x 1 on of
    super enjoyable run with fast and easy efforts all in all 1.40 run

    friday
    am
    wrestling session in the pool . to be honest i have no idea about times as I was mentaly not present. was kind of fun i got dropped than did a few fast strokes to get back ( and this was very valuable for the guy swimming behind me ;-)
    i was a bit late ( went to cinema thursday) so had to catch up and switched on the brain after they left 2x 200 in 2.39 4x50 in 35 and 4x25 in 15-16

    pm 2x 5 k run and today the 1 hour turob is not optional

    all in all all good and while i feel I am having 5 days off I still got solid work done and i feel like to run the 10 k sub 35.30 on sat

    cinema 1 cafe 1


  • #81
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    friday pm turbo did not happen

    sat
    4 hours the first real outdoor test on the test routes. not much to write home as its not hard to be better than last year and it underlined what i need to work on.
    At the same time i think i will do the duathlon nats as a good test.

    8 k run of the bike

    interesting is pm run 2 k wu 10 k at 34. 55 min . this was the session I wanted to hit this week goal was sub 35.30) legs till a bit tired form am sessions the whole wu I told myslef sub 35.30 and then started with 3.31... took me 2 min until I realiced I was on 35.10. anyway decided to go 3.29 after 8 min decided to incline to 2 but I found my master there and had to go back to 1 struggled a bit and went 3.31 pace and at some stage back to 3.30 and then pushed the pace for last 500. I was happy with that as this am ride was the toughest this year.

    1 k swim ,stretch 2 k run home. good days work

    Based on this iam sub 56 for a 10 miler right now and should improve 1 m and I would guess that can take a 1min off this in next 5 weeks.
    was an easier run week but I would guess its still 85 k

    Sun
    5 hour bike felt pretty good again and for the first time felt the climbing is a bit back. roughly 2.5 hours climbing, playing with my nutrition , i had to share the little i had with dave who bonked ( luckly niamh had given me a bit of her homemade protein snack 3 hours in the session) I made it home fine just running out of energy for the last 2 min of climbing.

    after lunch . treat at queen of tarts ;-)

    pm
    7 k run with strides and approx 1000 m swim and stretching.

    overall a week with good decicions after i overreached a bit last sunday.


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  • #82
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    weeks like this more often then not have a positive impact in the long term. felt great tuesday mornig whent for an easy swim and then something hit me tuesday afternoon ( to be honest not really sure what and body is fighting something) anyway all good and stuff like that often has a more positive impact- in my case for the first time i did not feel the hammer swimmining at tt turn and cycling- and right now there is enough on the rainy day trainigs account ;-)

    mon
    am 60 min swim

    pm 2 hours run enjoyed that a lot .

    tue
    short easy swim
    3o min turbo (stopped as not feeling well )



    wed 55 min swim just to keep ticking over

    thur
    90 min bike

    90 min easy run feeling a bit better

    friday
    averge swim with good spritns ( suffering like a dog ) at the end again feeling a bit better

    2x5 k run

    sat not feeling the love for first 45 min anyway 5 hour bike with quite a few efforts ( as soon as i go fast i feel it not being top , but defo much better )

    pm 60 min easy run (legs smashed from bike) .

    sunday 4 hour bike feeling close to good again but still not much at the high end happening getting dropped drafting at the intervals.

    ps 60 min run with fast 200 intervals again feeling a bit better
    2 k swim ( really enjoyed that )
    pretty good bike weekend and 9 hours done at great weather


  • #83
    ray o
    Registered Users, Registered Users 2 Posts: 706 ✭✭✭ray o


    I spotted you in the park yesterday. Great to see you putting the hamer down on that battered old concorde you have. #PractisingWhatYouPreach


  • #84
    MojoMaker
    Registered Users, Registered Users 2 Posts: 4,747 ✭✭✭MojoMaker


    Where are you swimming at the moment Peter - one particular place or all over?


  • #85
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    ray o wrote: »
    I spotted you in the park yesterday. Great to see you putting the hamer down on that battered old concorde you have. #PractisingWhatYouPreach

    I feel like coach Ted now ...

    mojo usually swimin westwood and rathmines once a week.

    did another step yesterday towards project 41 and now doing an ironman on the 3rd of october. After that I run my 10 k in 34.45 and did 10 x 35 sec @4% and 20 kmh , 25 rest . Its funny what 530 euro do to you in terms of short term HTFU i also felt quite light .... Gym was v busy and not much oxygen in the air , hr very high legs felt good, but it was torcher
    anyway the session is now stopped but i will use it as a test set from time to time .


  • #86
    pgibbo
    Registered Users, Registered Users 2 Posts: 4,377 Mod ✭✭✭✭pgibbo


    Should that be Oct 4th?

    Good to have a goal to focus towards! :cool:


  • #87
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    pgibbo wrote: »
    Should that be Oct 4th?

    to be fair i never looked at the date , so it might well be the 4th

    Good to have a goal to focus towards! :cool:
    my goal race is still project 40.
    and while i still have and open ironman bill from 10 years ago but its unlikely to be settled in Barcelona.but i still want to go sub 9- 52-3, 4.48 -4,51 , 3 03-3,06 but the main goal is to get the ticket and this means i will be careful on the bike from 120 -150k to make sure nutriton is as bombproof as possible for the run, )
    anyway back to the reall world and the one thing thats not working ( half planned half not going the way i want it) right now is my 1-30 min power on the bike and i have work to do for st polten , with everything else iam more or less happyish, and while a bit back in the plan march and april where always going to be bike focus ( and the base is there ) and the swim and run being kind of in place.

    neither long bike or run take much out of me and i guess its fair to say the last 8 weeks of training have been consistent( which was my main worry at the beginning of project 40) . the bad thing i am still not working well enough on the turbo, bear 2 good weeks.

    overall iam usualy 1 quality session either swim or bike down a week ( running which is main focus iam hitting sessions quite well )
    from april i need to really push one more swim session a week until end of june .
    weight is also at an level where i will be happy to indulge in the spanish food next week (wine olives cheese ham fish and the fantastic canary island bananas here we come)


  • #88
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    good 9 days of training will write it down later , did a mental training count while dosing on the plane ( got a bit scared when i hit 60 hours) ,as during the week i was more focused on getting enough intesity in.
    Body feels suprisingly good .

    swimming was the best i have done in a long while 32 k and 4 good quality sessions and a 100 m pb for this year.

    running 2 quality sesions (one prob the most enjoyable run in last 4 years) and 145-50 k overall was hoping for 1 more quality run on last day but decided against it as risk of injury was too high

    bike good intervals either climbing or into headwind , intensity was good, overall bikes where a bit too broken due to equipment failures ( not my concorde ray, who held up better than any other bike) somewhere between 900 and 1000k .

    fantastic cycling and i have to say my favorite canary island for tri training ( we based ourselfs in the centre of the island at the east coast and the choice of roads is fantstic plenty of off road running and a nice costal path and , sea temperature was fine the swiming pool was great too)

    anyway the funniest thing was that one bordie at the airport in fuerteventura reminded me that tunny still owes me 50 euro and that it was not the fine english way to chage the parameters of the bet .

    overall a good camp people pushed their limits and realiced that where they think they limits are is not really where they are. i am sure next year they will be confident to do more and be even more focused, ie body maintance, getting to bed early , relax a bit more etc , in one case we found out why somebody is always tired ... longest timed record of sitting down without moving was 3 min 25 .....

    I guess you never learn more about people than on a camp, you see how motivated they are after the first 3 fun days , how they react when they are tired.
    weather they have an long course or short course mentality , do they have the mental stregnth to push to their limits or do the find excuses when the going gets tough. usually everybody has an tough day (mine was very early in the camp on day 3 and I gained a lot hanging on when i was totally in the hurt box for 2 climbs and Garfield seemed to not even really working, I finished the session strong, it was a great mental boast not having given in to the demons on the climbs blame the wind the bike etc )

    its what one makes make out of those moments , that really counts.( one guy could not face a bike ride one day and went for a 2 hour run instead and then hammered the swim in the evening again , 10 out of 10 from my side for this )

    you see peoples strenght and weaknesses.
    Its a great place to know how far an athlete is likely to go, and overall i was pleased with what i saw.

    I belive its the most important thing of a camp to try to push athletes to and a bit over the Mental limit and see how far they can go some snap but usually its those that dont make it, or they try to learn from it.
    This year we had a few cracks but nobody snapped.
    there is no need no sport psycology, motivational BS talks and all the fluff usually entailed in camps , everybody had to deal with the dark side and can now think how they will deal with it the next time (learning by doing ) . they saw what otheres were doing and can now learn form that and take their own conclusions how far they want to go.
    nils fromhold said recently v nicely after he had a bit of a motivational whole after his 6th place in hawaii and consequently a dissapointing challenge bahrain dubai race, triathlon is a great sport as you reap the benefeits for hard work and pay the bill for not being on the ball.


    in deed some might come to the conclusion less is more, and some will see they need more base.

    Anyway I enjoyed it .


  • #89
    ray o
    Registered Users, Registered Users 2 Posts: 706 ✭✭✭ray o


    peter kern wrote: »
    ( not my concorde ray, who held up better than any other bike) somewhere between 900 and 1000k .
    .

    I'm not surprised. And even if it did give you problems it would be nothing you couldn't fix with a bit of twine and a pocket knife


  • #90
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    did a 400 m swim tt and was very pleased that less than 32 hours comming home from camp i improved my pre 2014 kilkee tt time by 17 seconds and december time by 25 seconds, despite really hitting 2 turns very badly . i got myself in a good pre tt zone ( ie you are lucky if i say hi to you ) and while not willing to push 100% i was working ,less hard than on some of the climbs last week but nonetheless i was working.
    happy with that


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  • #91
    Bambaata
    Registered Users, Registered Users 2 Posts: 4,112 ✭✭✭Bambaata


    peter kern wrote: »
    did a 400 m swim tt and was very pleased that less than 32 hours comming home from camp i improved my pre 2014 kilkee tt time by 17 seconds and december time by 25 seconds, despite really hitting 2 turns very badly . i got myself in a good pre tt zone ( ie you are lucky if i say hi to you ) and while not willing to push 100% i was working ,less hard than on some of the climbs last week but nonetheless i was working.
    happy with that
    Here you go - http://www.boards.ie/vbulletin/showthread.php?t=2057303403&page=4
    ;)


  • #92
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    Bambaata wrote: »
    Here you go - http://www.boards.ie/vbulletin/showthread.php?t=2057303403&page=4
    ;)

    it was much more a test how tired I am from the camp
    and while those swim bike run tests are cute. they dont interest me that much. apart to see if one is a training or a race character . (i see so many people that test well and race sh..e and people the test bad and race well anyway
    5.19 without wetsuit
    4.41 with wetsuit 49.8x m pool , in nac the wetsuit swim prob 2-4 sec faster the non wetsuit swim 3-4 sec slower.


  • #93
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    monday
    1 hour ccle with 2 x10 fast
    4 hours easy
    packed bike
    16 k run at 4,20ish pace ( my first run in a long time in ealry afternoon sun totally loved it.


    was lucky on flight home 3 seats for myself also thanks ryainair for having a space at the emergency exit waiting for me on the flight down
    40 min cycle home from the airport ( strenght exercise with all the wine , ham and cheese ;-)

    tue
    8 k easy run


    wed
    2x 400 m tt s overall 85 min swim

    10 k easy run

    thursday

    2x4o min bike usual pace

    pm 18 k run including 13 x 350 at 123 400m pace average

    friday
    2.5 hour bike some solid efforts
    pm 2x 5k runs at 4 -4.10 pace

    sat
    am 4 hour bike in wicklow mountains loved the wind . overgeared 53 -17 to 53 12 into the wind 1x rock to rock rathfarnham climb 1x ennisskerries to gelncullen and 1 ennisskerries back to the rathfarnham downhill. so i guess overall 90 min of overgreaed work .
    dave behind me shouting each time when i got a bit slower slower ( out of the 40 times or so he shouted he was only 2 twice wrong)

    tough session but i would be lying if i was not happy with the bike progress in the last 2 weeks.

    ps treadmill session
    20 min warm up 8 min ( 3.3o min at 3,17 @2% 2 min 3.17 @1 2.30 at 3.08 @1
    4min at 4.55
    8 min ( 4 min at 3,14 @ 2 , 2.30min at 3.08 @1 1.30min at 3min k @1 ( i saw the stars at the end of those 8 min , was tough after this mornings workout but i realiced its the last 2 weeks before i turn 40 and i better finish my 30s well)

    12 x30 sec at 3 min k @4 30 rest
    25 min swim easy run home

    sunday
    am 3.30h bike bike main set 28 x kyperpass pole to pole at 53x12
    had another session in mind but it worked out like this ....

    pm 60 min swim
    60 min run with a few fartlegs.

    weight myself this morning and entering the green zone now, 78kg.
    so should hit dutahlon nats with 77kg which would be spot on as planed.( it will be anybodies guess how well i will do there but it will be a good test anyhow and iam looking forward to it.

    solid week and due to an ear infection last week that kept me awake twice till around 3 am. it was good to catch up a bit on sleep.


  • #94
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    am
    70 or so min swiming farltlegs up and down . then dog leg, entered the pool and we did 15 x 100 in 1,23 off 1.40 enjoyed that until about 12 ... but always nice swimming with somebody

    pm long run 1.45 a total struggle and i cut it short as legs were tired from weekend , i already knew that i overdid it at the weekend and the smart decison would have been to stop after 40 min ...
    anyway at least i stoped 30 min earlier than planned ... but another silly decison in terms of wanting to run faster and in my profile speed is lacking a bit and endurance and strenght are pretty good.
    a total junk session that did nothing good apart from digging a deeper hole.

    tue
    day off

    wed
    50 min swim am just as an recovery session

    managaed to fall down the stairs the good thing was that the fritch was 2 meters away so ice was availble immediately... i usually slip on those stairs every 6 month or so but this time it was the first time i really hurt myself ( and i shell be more careful now ) was a bit worried about the elbow and the left hand at the same time really grateful that it ended only with a few bruises and a few ligaments a bit streched

    pm intervals run felt not good at all cycling to the park and warm up ( nothing to do with the fall and the result form sat sun mon)
    first interval a total desaster as i did not get anywhere . decided to try 1 more and went much better. did not feel fresh at all ( as usual after an day off) but matched previously run times and overall very happy with that session,as i did do my best.
    at the same time it was not the plan not to be faster and from a coaching persective iam seriously pissed off and really need to take better care to hit the quality sessions better and train less until i do so. ( i guess this is the drawback having to sign up for an ironman race so early , now since i have paid this crazy amount i feel a bit more like to make sure that i get the endurance in when the goal was actually to get fast for the run till end of march .
    8.39 h has been much more on my mind than it should be right now , and is a bit of a distractionto be honest, it should not even be on my mind at all as it dosnt mean anything really, at the same time either 8.39 on a fast day or whatevr it is on a slow day is most likely what got me back, as this was the time i wanted and still think i could have done 2005 in roth.and overall i feel iam a good bit further than i would have thought 4 month ago and apart from 5 k run pace i am happy.

    anyway while i didnt wnat to set the world on fire in ennis, i would have wanted to do better as it looks like now. but one cant have it all ...At the same time iam itching to do an half Ironman distance race as i kind of feel ready for it. and thats a good thing.

    thusday
    am usual cylce and 6 kyper pass reps on way home

    pm 1 hour turbo still sh..te ( but today more the effect from the fall as right hip a bit bruised, still greateful its not more serious

    15 k run
    and 20 min swim ( did not feel great but good enough to go back to swimmng

    friday am
    usual swim did not feel 100% and holding back but noticed hr dropped quite a bit for the same times for the first 200 s set, so thats fine with me . 400s i was holding back as paddles did not feel good 5.33 average and last 5 x200 where 2.40 average leading out . i guess since back from spain my 100 m times have come down 2-2,5 secs and for the next 6 weeks all i really want is to maintain the swim and really get the bike now started in earnest. ( gordo dosnt really know yet that he will play a part in this )


    pm will be 2x 5 k runs.


  • #95
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    SAT
    am 3.5 hour bike including 5 laps half im pace in phoneix park.
    just about ok

    pm
    20 wu treadmil 8 min building from 3.25 to 3 min @2
    various appox 35 sec fast at 3 min @-3-4 25 rest did not count them but i guess approx 18 en that worked of short and crisp
    1 k swim


    sunday
    4.30 bike around the lakes
    pm easy 10 k run

    monday easy swim and decided to take evening off

    tue 4.30 h bike climbing at solid efforts. ( felt recovered and full of beans )

    pm easy 10 k

    wed am easy 1 hour swim

    pm run intervals

    next 3 days will be short and crisp
    then 3 days off for a Schnitzel , Weisswurst and Schauferle meat tour with some light running and 1 short interval run.
    2 days easy
    and then thursday friday sat with intervals
    sunday race
    3 days recovery
    thats me updated till the end of the month.


  • #96
    pgibbo
    Registered Users, Registered Users 2 Posts: 4,377 Mod ✭✭✭✭pgibbo


    Enjoy the break and best of luck in Ennis


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  • #97
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    Bit of a mixed bag today but overall happy what I made out of it.
    On the upside I managed to turn muscles around before the race . Not having sat on a tri bike and still with a stem that is a bit short had an impact and I was not feeling great after first test. Anyway not a problem here. So that is good .
    I cought a bit of a virus while in Germany and I thought I got lucky and it would not have an impact and to be fair not even sure if it had but while not feeling tired it wasn't quite right ( could well be the taper as I walked a lot while away) and with not being best after first bike session had to make some adaptions. So we will see
    And for my ego it would be better if it was a slight cold .

    Apart from that I am pleased and did my own race ones I got dropped and raced controlled ( I think there was a 90% chance I would have totally blown up had I tried to stay where I wanted to be on the run.

    The rest very uneventful ( apart from being called a prick when I told one guy to move to the left who was blocking me) Gained 10 places on the way back and enterd t2 in second.
    2nd run ok and I went back to third place with 500 m to go after being in forth for 2.5 k
    Would have wanted to be a good bit faster today but think I raced close to perfection today with what was there.
    At the same time can't happy how I felt today and should have been in way better run shape ( with bike Iam ok as there is a clear upwards trend )
    Good race and also thanks to ti officials being pragmatic and allowing disc wheel ( I was way more stable with disc than my spare wheel)


  • #98
    MD1983
    Registered Users, Registered Users 2 Posts: 645 ✭✭✭MD1983


    well done P


  • #99
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    ta M
    the good thing with the race approaching i had to pull the trigger on a bike. and an swim cycle run front wheel ;-0


  • #100
    pgibbo
    Registered Users, Registered Users 2 Posts: 4,377 Mod ✭✭✭✭pgibbo


    Nice going Peter.


  • #101
    peter kern
    Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    pgibbo wrote: »
    Nice going Peter.

    i guess one day later I am a bit happier about it, looking at it from a bit more distance. What i realiced today was how much i actually enjoyed it, it's one thing enjoying something when it goes to plan , another when it dosnt go to plan, and despite feeling something is not right, I got myself into a zone where i just relaxed and focused totally on the now and just did what I could ,and this is positive for the longer races coming up, when even on a good day one has a few bad patches.
    10 years ago on a day like yesterday I would have blown up mentally.


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