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At least it not a cold winter morning ergo LSD...
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4.5 mile warm up (a bit long but I was early), 10*80seconds on Track. 1.5 mile gentle cool down, 30 mins Pilates.
Legs were wrecked from all the cycling over the last week. First 3 reps were just over 400m but quads were just not open for business so I did the rest relatively easy. Upper body is missing swimming....:(
Last Week Summary
10-16 Aug|Swim|Bike|Run|Other
total distance|0km
|236km 
|28miles :cool:|
session #1||46km hills|5m inc 4@PMP|Pilates
session #2||60km inc 15kTT|6m inc track 5*800|
session #3||130km long n hilly|10m LSR|
session #4|||7m inc 4@PMP|
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Well I'm not going to get any fitter unfortunately between now and Kenmare so I guess its time to sharpen up the nutrition plan, get some new brake pads for the bike etc.. Last week was supposed to be a heavy week but no swim again (a month now with no swimming!) and no long run again... sigh. At this stage I'll be delighted to finish Kenmare!
Saturday: Bike/Run Brick session. 85km on the bike. Hilly route with one long climb overall 2'47' and average about 30.4km/h. I didn't have the legs to go for much longer. 8km run off the bike with the first 3k uphill overall average 7'34"/mile pace but started out at 8 min+ pace. Warm day and I felt shattered afterwards. About 3.5 hours total. Kenmare will be closer to 6 hours :eek:
HR data
Bike average 144, max 171 on a climb
Run average 161, max 175 running down a hill
Sunday: Nada
Last Week Summary
17-23 Aug|Swim|Bike :cool:|Run |Other
total distance|0km v annoying!|172km |21.5miles |
session #1||30km Hills on mtb|8.5m inc track 10*80"|Pilates
session #2||57km inc 15kTT|8m inc 5@PMP|
session #3||85km Hills|5m off bike|
session #4||||
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Slow start to the week and I have limited opportunity to train this weekend.... Spent about 1'40' on the mtb last night cycling on hills. I was happily spinning away (trying to train my legs away from mashing) for the most part. Timed myself up a hill called the Step. 2.7km average gradient 11% with parts at 18%. It twists and turn too. Savage hill, I had to just stand up on the pedals and grind grind grind. Took just under 15 minutes to climb and I really wanted to get off at times. At the peak I just hung over the handlebars and admired the spectacular view of Keeper hill and the Silvermines. The walkers up there looked quite amused at my steaming panting state. Since getting a HRM last week the highest I've seen on it was 175 at the end of a hilly brick session at the weekend. It averaged 175 climbing this hill and peaked at 183! IIRC from my rowing days once my HR hit 190+ on a fitness test and I passed out so mid to high 180s is light headed territory for me. 3 thrilling minutes descending though... with cars and walkers on the hill I was thankful for hydraulic brakes. Doing a mtb session in the week really makes cycling much more enjoyable....
The Week so far...
24-30 Aug|Swim |Bike |Run |Other
total distance|0km|37km |0miles |
session #1||37km Hills on mtb||
session #2||||
session #3||||
session #4||||
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Last night: 56 km mostly easy spinning on the bike. 15kmTT included in 24'53" average 36.2 km/h an improvement again which is quite satisfying as the outward leg was into a strong blustery NW wind and driving rain
This Morning: 6 miles on the treadmill as it was lashing outside. 2m at 8'/mile pace and 4m at 7'13"/mile pace which is approx PMP. Still really don't know about this pace for Dublin. It feels fine but maybe too ambitious to hold for 26.2
The Week so far...
24-30 Aug|Swim |Bike |Run |Other
total distance|0km|93km |30.2miles |
session #1||37km Hills on mtb|8m PMP+6sec|
session #2||56km inc 15kmTT|11.2m Hill running|
session #3|||5m Recovery|
session #4|||6m inc 4@PMP|
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Saturday: 5k road race. Not exactly a specific 1/2IM prep and supposed to be a day off but it was a nice day and a local event so I headed down. About 200 in the race including walkers. Lovely course although windy with a long drag in the middle, it finishes at the entrance to an Abbey. The first km was fine but I kind of lost my mojo after that and rather plodded heavily home. I wasn't exactly switched on nor did I have a pep in my step. Finished a respectable 8th in 19'12" although the time wasn't anything to write home about. Since it was my first 5k however I'll take it as a pb to be attacked in the springSunday: 95km hilly hilly bike. The original plan was a 2 hour cycle and an hour of a run but this was the toughest cycle I've done to date and 'knowing' I could run afterwards was enough for me. Myself and a mate headed out. First hour was my idea so into the Silvermines we went. Next hour was his call and he brought me a challenging rolling trip to Sixmilebrige. On the way home we deceided to go up Gallows hill the hard way (there is side route and a direct one). This was a dubious decision as the top was hidden in a mist. The mist was both saturating and eerie. I was about 20 meters from the mast at the top before I saw it. The descent was hairy straight into a driving rain. I almost lost it on one bend as visibility was so poor. Note to self also that the bike was in dire need of maintenance. We agreed not to do another climb in the last 20k home although hills were unavoidable. 3'15' overall average about 29.4km/h. Legs feeling it this morningLast Weeks Summary
24-30 Aug|Swim |Bike |Run |Other
total distance|0km again!|188km |33.3miles |
session #1||37km Hills on mtb|8m PMP+6sec|
session #2||56km inc 15kmTT|11.2m Hill running|
session #3||95km Hilly|5m Recovery|
session #4|||6m inc [EMAIL="4@PMP"]4@PMP[/EMAIL]|
session #5|||5k raceThis Morning: Finally, a swim session yay! Well not really yay as I struggled big time
800m warm up which felt like a session in itself
100m*5 focusing on catch and pull
50m sprint*6 at about 45-48secs
200m*2 really struggling to keep pace on the first one and was toasted by the second.
2,000m total and I had to have a sit down afterwards! Unbelievable how my swimming fitness has dropped in just 5 weeks :eek:0 -
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10 sleeps left to Kenmare... last 'A' goal of the season :eek: I'll be finishing up this log too with the race report.Monday Evening: Club Aquathon. Short race but good to practice transition, specifically taking the wetsuit off, prior to Kenmare. It was strange putting the runners on wet feet but nice to run with fresh legs for a change. Had a good one, came 1st and picked up a nice New Balance Tech Tee. Tummy felt well dodgy as though I had swallowed too much of the river...Tuesday: Dodgy tummy was a bug, hence night of no sleep and general unpleasantness... Also no training. Went out to watch County TT champs and collected a nice prize for winning the Spring leagueThe week so far...
24-30 Aug|Swim |Bike |Run |Other
total distance|2.75 km|0 km bike in for service |A whopping .. 1.3 miles!|session #1|2,000m sets||1.3m aquathon|
session #2|750m OW aquathon|||
session #3||||
session #4||||0 -
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Poncherello wrote: »MCOS whats ur plan for the next 10 days before Kenmare ? I took your advice from Kenmare thread and cut back a bit on this week but still very uncertain about the whole tapering thing ... just doesnt feel right to do nothing next week !
Something like this
Tonight: LSR 1.5-2hours
Thurs am: Swim easy aerobic 1 hour(supposed to do ysterday but was sick.. just doing for confidence)
Thurs pm: Bike 2 hours easy no hills (15km all out TT thrown in)
Fri: 8 miles with 5 at race pace
Sat: Off
Sun: 1.5 hour bike inc one decent hill + 40 min run easy
Mon: 1,000 OW swim
Tue: very easy 30 min run
Wed: pre noon 20 min swim/50 min bike/20 min run
Thurs: Rest, travel, eat loads, sleep loads. check bike etc...
Fri: 500m swim with 5*15sec/20 min bike with 5*15sec/10 min run with 5*15 sec
Sat: RACE DAY!
By this stage the heavy work is done. Hills are done. Today and tomorrow are the last long workouts. Next week is very light with short sharp workouts to keep the body loose and ready. Focus will be on my race plan, nutrition plan, Sleeping, getting organised making a checklist etc... and basically getting myself in the mood for a great weekend
I know tapering is a weird place to be when you have put your body through so many long and tough workouts, however your body just needs fine tuning and rest. By thursday you should be absolutely bursting to get out the door ... you know then you are fired up and ready. Best of luck!0 -
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Lots of early nights for me too. Nutrition plan for me is similar. Gels, nutri grain elevenses and maybe a granola bar on the bike. I;ll have 1 750ml water with a tiny sprinkle of Dioralyte and 1 sports drink. I don't know what the story is with aid stations. Maybe they just hand you water. I'll have a drink and a couple of gels waiting in T2 also. Apart from that just going to have a few ham and cheese sambos in the swim LOL
It has certainly dropped a few degrees alright. I'd expect it to be colder than 10C at 7am next Saturday. Maybe a two swim hat job!
Best of luck in Lough Key
I have to enllist a babysitter to get any training done this weekend. 0 -
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Last Week Summary...Overall the volume was to be reduced so I got in about 8 hours of training. Running mileage at an all time low but something had to give for swimming and that bug gave me one less day to play with. Weekend was almost a complete write off as I had no babysitter. Had to resort to getting the turbo trainer out for its first session on Sunday morning while my son ran commentry on the pool of sweat forming under the bike. Decent session though. 2 hours 66.7km. Just wanted to practice pedalling at 90rpm which I did for the first hour. Upped it to 93 ish for second on and for the last 5 minutes of it, just put on another gear and upped to 100rpm. Average 33.3km/h and it was a reminder of early morning winter rowing ergometer work years ago (note title of log :rolleyes:). I summed up that 90rpm felt a little alien to my legs which was a certain sign that I've been mashing a lower cadence all season!! The turbo itself is hard work in that its contstant. No fresh air to keep you cool, no freewheeling to rest for a few seconds while you sip your drink... just work work work. That said it was relatively quiet and smooth and gives me an option to cycling on dodgy dark mornings.
24-30 Aug|Swim |Bike |Run |Other
total distance|5.05 km|121.7 km |9.3 miles|session #1|2,000m sets|55km inc 15k TT|1.3m aquathon|
session #2|750m OW aquathon|66.7km turbo|8m inc 4@PMP|
session #3|2,300m sets|||
session #4||||
So Taper Continues .... and the state of play with the...
swim.. is poor. Swimming fitness is just not back
bike.. is good. I'm happy with the bike, its been improving since injury and its just about getting nutrition right
run.. is ok. Legs are ok, strong from hills but no LSRs done
Worst possible scenario is they will cave and cramp half way through the run in Kenmare.. fingers crossed on this one 0 -
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Race week - 4 days to go
Swim yesterday. Ok here was the area I was currently lacking confidence. I felt that 5 weeks away from swimming set me back to last Christmas! Anyway planned an easy aerobic session of about 75% the race distance. However, it was manic at the Arena (note to self avoid Monday evenings at all cost). Just one lane available which had a mixed bag in it that resembled the leisure centre pool that frustrated me for months last year! I realised there was just one public lane so I wasn't going to moan, but seriously I must have looked like I was moving as I was faster than everyone in the lane (thats not saying anything about me!) so for a breast stroker to gently push off the wall as I come in is just poor pool etiquette. Anyway I did 1,300m with 1k at what I felt was just below race pace. Having to overtake about 4-5 people each length probably added a few meters to it but 18'50" for the 1k was about 1'53"/100m which I was happy enough with for the simple reason that I had plenty left in the tank for that effort. Normal race pace for Olympic distance is about 1'49"/100m so I wasn't too far off the pace thus losing 3-4 minutes off my potential swim time in Kenmare is not bothering me. I'm still expecting to have to work hard to swim the 1900m in Kenmare (I heard its a tough swim also) but I'll get through it and hopefully my HR won't be hitting the roof when I get out. Priority #1 for the bike though is HR/Hydration. I'll be making sure that my HR is well down below 150 within the first few km of the cycle course. Also took on about 300ml of sports drink before the swim and the rest of the bottle afterwards. Sat fine in the stomach So, swim confidence still not where it was but up a notch from last week 0 -
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Sounds like things are shaping up well MCOS and the swimming is not as far off the mark as you expected. That's super. I'd say you will go really well on Saturday. It looks like the weather could be on our side too. :cool:
So, the big one, what's your predicted time or goal?
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Sounds like things are shaping up well MCOS and the swimming is not as far off the mark as you expected. That's super. I'd say you will go really well on Saturday. It looks like the weather could be on our side too. :cool:
So, the big one, what's your predicted time or goal?
Yeah its a cracking morning this morning so It would rock to wake up to this on Saturday. Goal is to finish and to empty the tank out on the course so I couldn't tell you what that would be timewise as I haven't cycled the course or done anything this long before. All going well though around 5'30' would be sweeeet! Assuming nice conditions remain intact. Add 30 mins if wind and rain kicks up!
How about yourself?0 -
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think the weather is suppose to be good , nice thru the weekend , weather was gorgeous this morn alright just when i had finished the seasons training :mad: got up for a run anyway.
Is kenmare the last race of the season ? whats the after tri season plan ?
Yep Kenmare is end of Tri season for me! I thinki I;ve raced more this year than the previous 10 years combined... actually I'm sure of it! I'm doing the Dublin Marathon in October but I'm on holidays for the 2 weeks before it so running it to enjoy it really. Not going to be hard on myself if I don't make X time etc... Based on current fitness alone though I'd be surprised if I don't pb at least. Short rest and into Winter training then and planning what I'll do next year.Same as yourself really, except for the time. Finish the race and have left it all on the course. Likewise this is a huge step in to the unknown - in terms of distances and the actual course. I have never covered any of the distances in any type of race previously. My longest distances for all 3 disciplines was in my only Olympic distance tri (Carna this year). I am really looking forward to it and planning for 6:00:00 or better.
We should try and get a boards group photo down there after the race.
For Sure, or at least get a pic taken with the by now infamous hunnymonster Yeah this is a step into the unknown for me too, I just don't know how the legs will feel for 21km off the bike :eek: You staying down Sat night? 0 -
For Sure, or at least get a pic taken with the by now infamous hunnymonster Yeah this is a step into the unknown for me too, I just don't know how the legs will feel for 21km off the bike :eek: You staying down Sat night?
Just catching up on HM's race report for the 100 mile race. INCREDIBLE!!!! Hectic week at work last week and on hols for 2 weeks before that so only catching up on some of the threads now.
As for Saturday, it can't be any worse than the first time I did Erne Head of the River!!! :eek: That was one long race for a Junior C oarsman! Nothing like a step in to the unknown and a good challenge..... :eek:
There are six of us travelling down together on Friday. Unfortunately we are not staying Saturday night. Lads have families and one is a steward at Loughrea tri the next day. Plus, my OH wouldn't be too impressed as I was gone all day last Sunday for Lough Key too.0 -
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Sorry MCOS hope you dont mind me interupting your thread but just wanted to ask pgibbo how he found Lough Key ?
Hope you don't mind MCOS but quick summary of Lough Key. Beautiful setting and a really nice course. Very well supported and ran really well by the club there. Even in the difficult weather conditions it was a brilliant event. Congrats to the club and their support team. I planned to push hard but not race this event with an eye to Kenmare - my A goal.
The day itself was horrible from a weather point of view. The water was freezing - for me anyway. It was my first swim since St Tropez so quite a shock to the system! :eek: I have to say it was the scariest swim start I have experienced. Very physical indeed. I was pushed or punched under and cramped when I resurfaced after swallowing a lot of water. Took me a while to get going again but was happy with my 16mins.
The cycle course was quite technical and there were quite a few spills. Some nasty cuts and grazes to be seen after the race. It was a tough cycle (23km) with a pig of a wind on the main road. On a fine day I would say it's a lovely cycle route. I had a couple of near misses on a couple of corners myself but thankfully I managed to stay upright. happy enough with the cycle. I forgot to reset my speedo so didn't know my time until after the race. Was happy initially as I felt strong on the bike and it was the first time I wasn't passed by many people. A bit disappointed with the time when I got my result - 46:59. Also, was a bit miffed at some of the blatant drafting but that was the only issue I had all day.
The run was through the forest park. A bit mucky and slippy in spots but very scenic and different. I really enjoyed it and felt strong on the run. I managed my first sub 20 5k in a triathlon, so happy days! :cool: Finished 47th overall in a time of 1:25:48. More importantly I was very comfortable at the finish and felt really strong.
I will be back next year and hopefully in better weather!
Did you do it Seres? If so, how did you get on and what did you think?0 -
sorry bout this MCOS but its pgibbos' fault for not having a log , ya i did it , my second yr , was my first tri last year , fourth tri completed after this year , its the club i train with , and i know the park inside out , have been running there since i was 11 yrs , glad you could appreciate the cycle on such a dismal day , it really is beautiful on a good or even average dayHope you don't mind MCOS but quick summary of Lough Key. Beautiful setting and a really nice course. Very well supported and ran really well by the club there. Even in the difficult weather conditions it was a brilliant event. Congrats to the club and their support team. I planned to push hard but not race this event with an eye to Kenmare - my A goal.
The day itself was horrible from a weather point of view. The water was freezing - for me anyway. It was my first swim since St Tropez so quite a shock to the system! :eek: I have to say it was the scariest swim start I have experienced. Very physical indeed. I was pushed or punched under and cramped when I resurfaced after swallowing a lot of water. Took me a while to get going again but was happy with my 16mins.
The cycle course was quite technical and there were quite a few spills. Some nasty cuts and grazes to be seen after the race. It was a tough cycle (23km) with a pig of a wind on the main road. On a fine day I would say it's a lovely cycle route. I had a couple of near misses on a couple of corners myself but thankfully I managed to stay upright. happy enough with the cycle. I forgot to reset my speedo so didn't know my time until after the race. Was happy initially as I felt strong on the bike and it was the first time I wasn't passed by many people. A bit disappointed with the time when I got my result - 46:59. Also, was a bit miffed at some of the blatant drafting but that was the only issue I had all day.
The run was through the forest park. A bit mucky and slippy in spots but very scenic and different. I really enjoyed it and felt strong on the run. I managed my first sub 20 5k in a triathlon, so happy days! :cool: Finished 47th overall in a time of 1:25:48. More importantly I was very comfortable at the finish and felt really strong.
I will be back next year and hopefully in better weather!
Did you do it Seres? If so, how did you get on and what did you think?
will tell the main organisers bout your favourable comments , hey if your sur name starts with between A-k i probably registered you ! , the swim was a bit crowded alright , maybe they can do two waves next year , found the bike really tough even though i have done it loads of times , run was grad , was happy with result , was fourth female in , 1:30:10, will defo be back next year cause got a prize of free entry to next years event :rolleyes: (non-transferable) , hopefully will have improved my swim too0 -
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Rest day today after a savage 10 hour sleep last night! Longest sleep I've had since I was in College...
Tomorrow morning will be just a quick 500m/10k/3k brick with 5*short 15 sec bursts in each
The weather is perfect... I couldn't be looking forward to this more!!
Race Week - last A goal of the season
7-13 Sept|Swim |Bike |Run |Sleep
total distance|4.5 km|114 km |22.6m|lotssession #1|1300m||5m|more than usual
session #2|800m|20km|2.5m|10 hours woohoo!
session #3|500m|10km|2m|10 more hours :eek:
Kenmare Lost Sheep 1/2IM|1.9km|84km|21km|v little...cakes n alcohol0 -
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