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Bliain Faoi Thrí
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Tá tú ag dul go maith tú féin, a Mhic an Rí! (far from terrible, spot on accurate!).
Thanks for the encouragement. It's to see improvements, even if there is a long way to go. I'm already looking forward to the Spiddle tri to test all this out, following last year's debut nightmare in Loughrea!
Ceart go leoir!
Good to hear you are looking forward to racing already. It's what the training is all about, and you get out what you put in. If you keep the training going as well as it is presently then Catweazle will be looking over his shoulder the whole way round -
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Not a great week, training-wise, and I suspect it’ll be as much for the next few weeks with all the travelling work-wise. Thinking of doing the duathlon in Caherlistrane tomorrow and having a first face-off against my bike-mad nemesis. My back is playing up again for the past few days so not sure yet if I’ll head out there, should be grand tomorrow though.
Anyway, the week that was:
Tuesday
AM
One-legged bike session
Time: 40:03
Distance: 16.3 miles
Average cadence: 82
PM
I tried a new session for the swimming, now that I have the programme I was using finished. Bloody hell, intervals are hard! I was wrecked after it, and felt pretty crap at how it went, but in hindsight, it’s all a learning curve, and now I know that there’s a lot ahead of me, swimming-wise. Annoyingly, this was the only time this week I could get to the pool. The swimming will always be the first to go, unfortunately, due to distance to pool but it’s just a case of managing it best I can for a few weeks, and things will be much easier when the sea warms up a bit.
1300m, various intervals (including an attempted 25m kicking only, which resulted in staying perfectly still with no forward propulsion whatsoever, before sinking… I would imagine that it would have been funny to watch from the deck!)
Wednesday
Supposed to be a six mile tempo session, had to make do with three time-constrained miles on the treadmill. A horrible run, not sure of the pace but about 7:30ish
Thursday
Intervals on the bike
Time: 42 minutes
Distance: 19.26 miles
Average cadence: 82
Friday
Not getting going at all with the running intervals so far this year. I’m missing (skipping
) a lot of them, and when I do do them, I drop off the pace considerably. I’m definitely slower, and find them tougher, in the morning, but I suspect that it’s nothing more than time to HTFU!
Route: Home to Cladhnach and back)
Distance: 5.4 miles (3 X 1 miles intervals)
Time: 39:39
Prescribed Pace/Actual Pace: 5:54/6:07, 6:18, 6:32
Perceived Exertion (out of 10): 8
Personal Satisfaction: 6
Weather: Damp0 -
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The first person I saw when I got out of the car in a field in Caherlistrane was Catweazle. My first and only sporting nemesis. “It’s going to be a long year,” I thought to myself...:D
After what was a bitterly cold and windy day on Saturday, it was a pleasant surprise to get up to a perfectly still and sunny Sunday. My wife and the two boys went with me to Caherlistrane for the spin, and I met Setanta out there for what was our first outing as members of a new triathlon club we’ve just set up in Conamara called TríSpórt.
Run 1
For a low-key event being organised by Tri Lakes and Predator, it had a lot of heavy weights on the start line. Máirtín Grealish, Ruaidhrí Geraghty and Pádraig Marrey were three I recognised, and the winner of last week’s duathlon, Peadar Harvey, was there as well. Needless to say, when the race started, this bunch, with a few others, hared off. I felt reasonably comfortable at the start, but when I looked at the watch and saw 05:** pace, I backed off a bit as the last thing I wanted was another race with another mutton-headed pacing strategy that held to me dropping badly off the pace later on. Gradually, I picked a few people off, and after putting in a bit of spurt to catch some lad before transition, I eased up slightly to give the lungs a chance.
Distance: 2.59 miles (4.17km)
Time: 15:53
Average Pace: 6:08 (3:48)
Average HR: 169
Max HR: 177
T 1
Transition was straightforward enough, but taking the Garmin off the quick release strap before putting the helmet on caused me a bit of confusion, so I’ll know not to do that again.
Time: 36 sec
Cycle
I passed Pádraig Marrey on the run, but I knew it wouldn’t be long before I’d be seeing him again on the bike. Sure enough, he flew past me after a mile. I passed some guy myself shortly after that, and passed three in total. I was curious as to how the bike would be as this year has been the first time I’ve ever really done any consistent work on the trainer. I felt the first third of the cycle tough as I was settling into it, but notably, I was keeping better concentration and not weaving all over the place as I have been in previous races. It was also the first time I’ve been able to keep an average pace of over 20 mph, so while that isn’t really all that fast, it’s quantifiable progress for me. My back, which had been at me over the weekend, was beginning to tire about half way through, so I had to come up off the aero bars on occasion for a break, but overall, I was happy with the bike.
Distance: 10:86 miles (17.48km)
Time: 31:29
Average Speed: 20.7mph (33.3kph)
Average HR: 166
Max HR: 175
T2
T2 was pretty much without incident, except for my two year old screaming “Daddy” as I ran past him up the road. Not too impressed that I didn’t stop for a chat!
Time: 34 sec
Run 2
I was expecting the second run to be savage on the legs, and while that running in soup sensation was there, it wasn’t as bad as I expected. Pace was decent when I looked down at the watch, but when I looked behind me, I could see someone closing in fast. It turned out to be Peadar Harvey, who I passed on the bike, but who is a superb runner and who closed the gap quickly and seemingly effortlessly. After a while, I saw Máirtín Grealish come my way from the turnaround, and started counting to see where I was. After Grealish, it was Geraghty, Marrey, some guy I didn’t recognise, Harvey in fifth and then me. That’s how it stayed, and fortunately, there was enough of a gap between me and seventh place that meant there was no wretch-inducing sprint needed at the end!
Distance: 2.63 (4.24)
Time: 16:55
Average Pace: 6:25 (3.59)
Average HR: 169
Max HR: 174
I saw Catweazle, who was looking comfortably within himself, on the way to the turnaround when I was heading for home, and he was in shortly after me. Setanta was another few places back. All in all, a very nice day, and personally delighted with where I am. I realise that I need a lot more work on the bike but it’s good to see some progress.
Overall:
Time: 1:05:29
Average HR: 168
Max HR: 178
Placing: 6th
Percentage of field: 12.5%
My arch-nemesis (656) and I in deep post-race analysis:
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I need to suck in my belly when i am standing beside you I am on a hiding to nothing, every time I see a picture of myself I think christ I am going bald
Great bike by you, I thought I went well myself but I would only have been around that also if not even a little bit slower. I was under 2 minute ks except for an awful 2.26, going up a small hill surprise surprise!
Results are now up, don't know that guy that came 4th but he was another strong runner to leave Grealish trailing behind on the run
http://www.sportsmanager.ie/cake/gaa2/predator/news/31435/u_t_lo_ou_d_ult0 -
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I tried doing the single leg thing once and really really struggled
I unclipped the foot not being used and had massive big dead spots at the top of each stroke, may try it again to see if the high cadence stuff has made any improvements
Didn't have a stool to put the other foot on, so ended up mashing my water bottle holder looking for somewhere to put my foot
Well done on the duathlon, that's an excellent result. The run less run faster thing is really after working for you0 -
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