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No pain No Gain
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thanks KC , i am wary of the distance , i would say its was about 400m short , triathlete dont seem to be as specfic bout distance as runner , have to say that bothers me a bitKrusty_Clown wrote: »Just catching up on the logs, fantastic result in the tri! Great time in the run too, on the back of a swim and cycle. Well done..
Thursday 13 August 2009
Long Bike
36k Cycle in 1hr22 , enjoyable morning ride, a few nice long drags , legs alot looser today , route took in alot of the lough key cycle so i imagine i will be doing it again before september 6th.
Weeks' work going very bad a this stage , only two bike done , plan to finish off the week
Thurday PM : 5mile easy
Friday AM : long run 9.5miles
FRiday night : pool swim (iffy)
Saturday : Bike session 25k ( maybe tempo)
Sunday : tempo run
a little ambitious considering i normally have alot of my sessions over at this stage as usually weekend bad for training
also need to sort out diet and sleep , bed at 1:30 last night , up at 6:30 , 5 hrs :eek: , eyes hangin out of the head alright.0 -
change of plan for the finsh of the week , local 10k race on sunday so plan on doing that as part of weeks training , so left out long run this morning and replaced last nights easy 5 with a short tempo
Thursday 13th august 2009
PM : 5 mile with tempo
did 15min warm up , 15min tempo (between 6:40-7 min/mile pace) , 15min warm down .Session done on threadmill , pace grand but the boredom of it , dont know what i am going to do for the winter months
, legs felt tired at the start but had loosened up well by the end . Niggle in the knee that i will have to get checked out with my physio.
Am : 5 mile easy
replaced long run cause i will do the 10k race sat , had also planned to do 20k cycle instead but thought it better to make sure legs got a recovery run after tempo yesterday
New plan
Friday Pm : swim ( might not get to this session)
Saturday : Steady 20k bike ( hope friday night doesnt hamper this , havent been out in a while )
Sunday : 10k road race ( will happen)
Anyone think 20k on sat is a bad idea ? just i feel i need to get another bike in this week and i dont like leaving it too long between sessions ( for each discipline )0 -
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Sunday 16th August
10K Race Report
In aid of cancer society , told by one of the organisers that the 10k fun run was 6miles and marked in miles , he didnt bother to equate the miles to kilometers exactly. the circuit was two loops of three miles , the turnout wasnt great , i think it wasnt very well advertised. i used to train weekly on this loop in my teens so am very familiar with the climb of about two k at the start. arrived at 10 with the kids to register , husband came at 10.55 , race was due to start at 11 , then there was an announcement that it would start in 15min (11:15), went out for jog , on the way back they had started so i just joined in near the back bout 100m metres from the start , caught up with everyone except the two front guys by 2k , caught second guy at around 4.5miles , first guy was out of sight , arrived in on my watch at 38min , cant really trust this as i didnt start at the start and im not sure of the distance, first guy came in at 36:30, forgot how tough 10k run can be ,legs fecked today , should of got up this morn for a recovery run but laziness prevailed 0 -
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Sunday 16th August
10K Race Report
In aid of cancer society , told by one of the organisers that the 10k fun run was 6miles and marked in miles , he didnt bother to equate the miles to kilometers exactly. the circuit was two loops of three miles , the turnout wasnt great , i think it wasnt very well advertised. i used to train weekly on this loop in my teens so am very familiar with the climb of about two k at the start. arrived at 10 with the kids to register , husband came at 10.55 , race was due to start at 11 , then there was an announcement that it would start in 15min (11:15), went out for jog , on the way back they had started so i just joined in near the back bout 100m metres from the start , caught up with everyone except the two front guys by 2k , caught second guy at around 4.5miles , first guy was out of sight , arrived in on my watch at 38min , cant really trust this as i didnt start at the start and im not sure of the distance, first guy came in at 36:30, forgot how tough 10k run can be ,legs fecked today , should of got up this morn for a recovery run but laziness prevailed
Good run Seres, its good to get up to race pace every now and again after so much training. You must have been fuming with the organisers.0 -
normally i would be fairly ticked off but it was only in the road , i hadnt decided till thursday to do it , and its didnt affect my training that week in any way , i was just treating it as training so it worked out ok . also when one of the organisers said that it was 6 miles i knew there was no point in been too particular bout the time . however i did enjoy it and it got me out for a good session on a sh*t dayGood run Seres, its good to get up to race pace every now and again after so much training. You must have been fuming with the organisers.
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thanks mr creosote but i measured the distance on mapmyrun and it was over .5mile short of 10km !
Wednesday 19th August 2009
Am : Pool Session
warm up : 250m
Leg work : 100m
FC : 25m
Catch up
both arms : 100m
Catch up
R/L :100m
high elbow
drill : 100m
breathing
drill :100m
stretching
out : 100
overall
stroke
concentration:250
warm down : 125
Total : 1250m
was meant to do this session last night and bike session this morning but when i got to the pool last night realised i didnt have my togs :mad: but worked out ok cause this morning was so bad with torrental rain i dont think i would have been able to get out for a ride .
not great session today but nice to switch things round and have a pool session in the morning 0 -
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Friday 21st August 2009
Bike Speed Session :
20k Bike in 44min : 5min warm up , 4min*6 with 1:30 rest intervals , 6 min warm down
tough session , really pushed it on the intervals and did one more than i planned to do , legs felt a bit tired , beautiful morning , fresher than normal , have been luck with the weather this week besides tuesdays session.
Tried starting/finishing bike with shoes already on the bike , getting on is tricky , getting off ok ,any one any tips on how to speed this up , i think my pace was veeery slow while sorting the shoes out ?0 -
Saturday 22 th August 2009
Long Run
10.3miles in 1hr20 min , av pace 7:46min/mile , felt very tired after it , couldnt eat properly , dont know how some of ye folk can run marathons !
Sunday 23th August 2009
Rest Day : had planned a swim but didnt happen
Week Summary
Bike : 40k/30ktempo/20kspeed session : 90k
Run : 4mile easy/6mile intervals/10mil long : 20mile(32k)
Swim : Drills :1.25k , missed session here
Monday 24th August 2009
Swim Speed AM
Warm up : 300m
Fast Drills 10*50 (25fast/25slow):500
Moderate Drills 100*3 : 300
Warm Down : 400m
Total : 1500m
Best swim session i have done in a long time , was out of my comfort zone for a change , will prioritise swim this week and maybe drop a bike for swim if i need too.0 -
Tuesday 25th August 2009
Long Bike :40k in 1hr31min , usual 40k route that brings in alot of lough key bike route , really nice cycle that can be enjoyed on a nice morning , pushed a bit more on the second half of the route when i normally fade . 0 -
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Wednesday 26th July 2009
Nothing : laziness and disorganisation are the culprits . Thats my rest day pass for the week used up , training over the weekend
Thursday 27th July 2009
AM Bike with speed bursts :29k in 1hr 7mins with 6*5min intervals with 2min rest , , rest sessions were a bit long but i suppose i did 6 reps of 5mins , took in most of the lough key course , tough but beautiful course , absorbed some of the panoramic view of lough key this morning during my rest intervals , gorgeous morning , need to savour morning cycles cause they are coming to a close. 0 -
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Thursday 27th August 2009
PM Swim Session : 1k
Suppose to be drill session but ended up chatting to too many people in the pool , dont really know what i got out of that session !
Friday 29th August 2009
AM : Swim Speed Session
300m :warm up
500m :10*50m speed drills (25fast/25recovery) , 15sec recovery
100m :loosen out
300m
*100m moderate race pace , 20sec recovery
300m : warm down
1500m :Total
Good session , a bit tired today though from yesterdays chat in the pool , swim session over for the week , 3 sessions. 0 -
Saturday 29th August 2009
tempo Run : mile warm up , 2.25mi in 15min & 10min tempo (dont know distance , 10min warm down , total distance 8.5k
Sunday 30th August 2009
Club Session : 1000m OWS & 23k cycle(lough key route) : nice to train with a group for a change , got caught up in a serious shower on the cycle.
Weeks Total
4 Swim Sessions : 1500m/1500m/1000m/1000m : 5000m
3 Bike Sessions : 29k/40k/23k : 92k
1 run : 8k tempo
Generally speaking not a great week , external factors dominating along with a bit of laziness , however did get a goods weeks swimming in 0 -
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thanks , will start a new one , its just the goals that i set at the start of the log are outdated , will reasses my goals for next year which will be more triathlon based and start off a new one in a few weeks .Krusty_Clown wrote: »Superb result Seres!
What do you mean close off this log? You're one of the few people consistently posting podium finishes/prize wins. If you stop posting, you'll bring down our average!
I need a fresh start . Trust me i need the log and i have found the advice i have gotten from you folk fantastic .0 -
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race report lough key triathlon 2009
Last race of the season , which i have really enjoyed and in ways sorry that i have to wait for a least another 8 months to do one , but lots of work to do and concentrate on for next season , namely swimming , also am looking forward to doing a few road races again
So here it goes , arrived early on sun to help with registration , weather bucketing down but didnt really mind that much(at that stage ) cause the lake was really flat .
registration was good to keep my mind busy and kept me wondering who were the ones that would preform well or not , very hard to know with triathletes
Finished up helping with reg and headed to transition where my bike was , well positioned . I realised how un prepared i was cause i never had done a tri in the rain , fourth tri and my first in the rain ( unusual for ireland )
hadnt really time to ponder on changing my transition plan round to suit the weather so went with what i had.
Water was freezing , serious head freeze but had a good bit of time to heatup in the water . Kept to the side and the back and felt ok on starting , a few kicks to the head etc but felt fairly relaxed , funny when people actually stop in the water to apologise. Took it fairly handy in the swim , actually my most enjoyable to date.
Got out of water at 18.36 and headed fro the bike , transition not too bad , although my hands and feet felt very numb
on the bike and off , took me asges to get the clips sorted , kicked on and passed a few people , out onto the main rd and my legs were already stinging , pulled back the pace a bit cause it was quite windy and rainy .
started to gradually pull back people , passed a guy , no 33 i think ( hi if you read this ) who i dont know if he liked the idea of a woman passing him so he chased me down , so our battle went on for a bit till we resigned to kind of pacing each other , bike was really tough , toughest of the season .
Got in near transition and tried taking the feet out of the shoes on the bike (which i had practised plenty of times before on my rides ) but because the shoes were so wet and my feet and hands so numb my feet kept slipping off , was all over the shop on the bike and ended up getting in the way of some oncoming cyclist who kept shouting at me
got off bike , feet felt so numb , like blocks of ice , took me 2 mins in T1 with feet already out of cycle shoes , couldnt feel anything .
On exiting T2 , women said i was the 11th woman , took it handy cause feet felt like blocks and could feel potential stiches brewing
after 1k started to warm up and catch people , passed my cycle buddy who said 'will you ever stop passing me out ' on i went passed a lady bout 2k to go who said , if you pass that girl up in front that will put you into 6th position , so on i went , then spotted 2 other females bout 1k to go pushed on and passed them too , really fecked arriving into the finish , good race
Swim : 18:38 (153) :
Bike : 48:29 (85)
Run : 19:57 ( 27)
overall : 1:30:10
Female : 4th
Have to say i was very jammy to pass two women in the end to claim 4th female postion overall , beat them by 8 and 10 seconds
, luck was very much on my side for the last race of the season
So hear i finish the log will be back to start a new one in a couple of weeks with new goals .
thanks all for great advice and support , up the boards
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Nice report Seres, really takes you into the feel of your race. Good of that guy to throw some humour your way and nice of the girl to give you your position when you are coming through strongly. Your run leg stands out a mile.. very impressive running off the bike. Your bike has come on a lot over the last 2 months and I think the speed is probably a result of the intervals bits you put into your cycles, smart work out of you. Your races must feel great as you are passing people from the moment you get out of the water until you finish the run. You seem to get stronger as the race grows. I can definitely see you posting top three results with some work on the swim. Perhaps in an Olympic race you would have a longer run to run down the top few women
Have a nice break and thank you for sharing your log with us, its been a fun one to read and I certainly look forward to having you back on board(s)
PS hope the little one is doing well starting school and all!0 -
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