Keen to see what the future may hold!

El Director

Coached Swim Session

Warm UP 300m FS/200m kick

8 x 75m Kick Coming in on ave at 1:10

8 x 125m/75m FS

1st 125) 2:04 1st 75) 1:17
2nd 125) 2:08 2nd 75) 1:17
3rd 125)2:09 3rd 75) 1:18
4th 125)2:11 4th 75) 1:19
5th 125)2:10 5th 75) 1:19
6th 125)2:14 6th 75) 1:22
7th 125)2:15 7th 75)1:21
8th 125)2:19 8th 75)1:28

Cool Down 100m BC

Good session and should help me with my swim fitness. Those kick sets however may hinder me at this evenings meet.

El Director

Weds Eve 21st April

Well my coach talked me out of doing the 100m. He said it would be "stupid", it wasn't a conversation, he was right too....always listen to ur coach

800m

My only aim, being completely honest, was not to finish last. This after all was a meeting for serious runners, doubt there were any other tri heads there.

There were 4 grades, A, B, C, and D, I part took in grade D. Put into lane 7, there were 8 of us. After the first bend I forgot to move inside but I did eventually. 3 young lads took it out and I was in 4th after 400m. At 500m I was over taken at the 500m mark. I felt I was under presure, on the back straight one of the coaches at my club told me to keep my head up and start pumping my arms.....it had the desired effect. With 150 to go I just said 'come on empty the tank and catch one of those young lads'. On the line.... I did, just.

So 4th place and a time of 2:17. Coach delighted with my fight, really enjoyed the experience. My lungs were busting! They were hurting, still are 3 hours later! Well satisfied though.

shotgunmcos

Well done El D. Good speed, must have been a great rush albeit pure pain down the last straight! With that kind of mental strength you will be a force on the Tri scene this summer

El Director

Thanks MCOS, but i'm not sure if I will be a "force" but I do know I will always give it everything! That sort of attitude I find usually won't let you down! Can't wait until next meet.

Thursday Morn 22nd April

Max strength session number 13.

Next week I will do two of these sessions then it is down to once a week and back to strength maintenance phase for the summer. Thurs mornings will be reserved for an easy spin on the bike.

El Director

Thursday Evening 22nd Feb

Legs felt very heavy starting training today and my left hammer felt like it was in an knot, but once I started it seemed to be ok although I was always aware of it.

Warm up 3.5k

4 x 400m/200m haven't got all my times as I forgot my watch but my first 2 400's were a slow 74/75 but the last two were 71 sec.
My first two 200m were 35/36 sec and my last 2 200's were 31/30 sec.

Cool Down 3.5km

I suppose as I got more confident on my leg I ran faster. Strange how much an 800m race will take out of you! One lesson learned was I must warm down, coach picked me up on that this eve as I got straight into my car and home yesterday after the race.

El Director

Friday Morn 23rd April

Warm Up 6 x 75m - 25 kick/25 pull/25 FS (descending)

1) 3:35
2) 3:30
3) 3:26
4) 3:20
5) 3:18
6) 3:02

8 x 200m off 3:45

1) 3:33
2) 3:39
3) 3:44
4) 3:41
5) 3:40
6) 3:45
7) 3:46
8) 3:49

Cool Down 200m easy

Tough session. I was wrecked this morning getting into the pool. The feedback was that my stroke/tech was grand for the first 2, but fell apart again after that. Coach said we will be doing this set regularly between now and July. He also said i have to make my 3 sessions per week to see the improvement required. By the end of June he wants me doing these off 3:35 and making all of them. Though week so far but it will be worth it.

interested

El Director wrote: »

He also said i have to make my 3 sessions per week to see the improvement required. By the end of June he wants me doing these off 3:35 and making all of them. Though week so far but it will be worth it.

good strong work.
just on your coaches intentions for you through til July - something of a hot topic and running the risk of stating the obvious - from my understanding your swim coach is just that ... a swim coach. By the sounds of it you've also got someone that is a run coach. As coaches they want to see you progress ... in the specific sports ... so if you're trashed from a track session and head to the pool the next day and cant make sets you made the previous week you're likely to hear about it.

The target 200 times arent too far out of reach for you between now and july but as the milage grows during May, June and July and some weekends are spent racing instead of training / resting ... the trick will be staying fit and getting that bit faster and trying to make all your sessions.

Anyhow - congrats on the progress so far - you might consider adding an open water swim to the training schedule as well to ensure you're translating the speed in the pool to outside where the most of the races will be.

Macanri

El Director wrote: »

Weds Eve 21st April

Well my coach talked me out of doing the 100m. He said it would be "stupid", it wasn't a conversation, he was right too....always listen to ur coach

800m

My only aim, being completely honest, was not to finish last. This after all was a meeting for serious runners, doubt there were any other tri heads there.

There were 4 grades, A, B, C, and D, I part took in grade D. Put into lane 7, there were 8 of us. After the first bend I forgot to move inside but I did eventually. 3 young lads took it out and I was in 4th after 400m. At 500m I was over taken at the 500m mark. I felt I was under presure, on the back straight one of the coaches at my club told me to keep my head up and start pumping my arms.....it had the desired effect. With 150 to go I just said 'come on empty the tank and catch one of those young lads'. On the line.... I did, just.

So 4th place and a time of 2:17. Coach delighted with my fight, really enjoyed the experience. My lungs were busting! They were hurting, still are 3 hours later! Well satisfied though.

That's great speed ther El D, I think ecoli has a 2:13 time for 800m on the best of '10 thread and he is a dedicated runner, so puts your time in perspective, well done.

El Director

interested wrote: »

good strong work.
just on your coaches intentions for you through til July - something of a hot topic and running the risk of stating the obvious - from my understanding your swim coach is just that ... a swim coach. By the sounds of it you've also got someone that is a run coach. As coaches they want to see you progress ... in the specific sports ... so if you're trashed from a track session and head to the pool the next day and cant make sets you made the previous week you're likely to hear about it.

The target 200 times arent too far out of reach for you between now and july but as the milage grows during May, June and July and some weekends are spent racing instead of training / resting ... the trick will be staying fit and getting that bit faster and trying to make all your sessions.

Anyhow - congrats on the progress so far - you might consider adding an open water swim to the training schedule as well to ensure you're translating the speed in the pool to outside where the most of the races will be.

Thanks Interested for the sound advice.

You are spot on re my coaches. I decided not to join a tri club as their training times don't really suit. Also talking to a mate of mine in a club he said that the sessions are pretty tame with nobody really pushing it. So I took the notion-run with runners;swim with swimmers;cycle with cyclists.

My swim coach is well aware of my tri life and he even has a written plan to have me at my best/peak for my A races (Kilkee and Athlone Euro). My running coach however does not really know the extent of my tri involvement. There are 3 coaches and to be honest they are kinda running snobs. But they are terrific and take a real interest.

Again you are also right about keeping fit/injury free. I plan on dropping some sessions in mid May for higher intensity and good quality session, less volume-more quality. Hopefully this will give me the top end speed thats needed.

Thanks again dude.

El Director

Macanri wrote: »

That's great speed ther El D, I think ecoli has a 2:13 time for 800m on the best of '10 thread and he is a dedicated runner, so puts your time in perspective, well done.

Thanks Mac, ya I was thrilled with that time alright. There were 4 grades and taking all times from all grades into account I finished 26th out of 31....so that also puts it into some perspective too put I always focus on the positives and all in all it was positive

El Director

Well what a difference a week makes. Last Saturday, sunny, dry, little breeze and I was full of beans and well up for it!

Today, dull, wet, very windy (Only last 8k a tail wind, head/side otherwise) and after a tough week, I really didn't want to know about it. I was also at Ricky Gervais last night in the 02 and drove all the way home after to galway, 2:30 when I got to bed. Anyway I convinced myself that its days like today that will make the difference.

Warm Up 30k Easy

7 x 45 sec On/1:15 Off

1) 45 sec Max; Distance 420m; Ave Speed 33.5km/h; Max HR 145;
2) 45 sec Max: Distance 500m; Ave Speed 40.3km/h; Max HR 160;
3) 45 sec Max: Distance 500m; Ave Speed 39.9km/h; Max HR 167;
4) 45 sec Max: Distance 530m; Ave Speed 42.3km/h; Max HR 166;
5) 45 sec Max: Distance 520m; Ave Speed 41.6km/h; Max HR 170;
6) 45 sec Max: Distance 460m; Ave Speed 36.6km/h; Max HR 167;
7) 45 sec Max: Distance 490m; Ave Speed 39.3km/h; Max HR 168;

Recovery Easy Spin Distance 14K; Time 31 min 47 sec

5K TT

Distance 5k; Time 9min 52sec; Ave Speed 30.4km; Ave HB/Zone 160/3.5;

Cool Down Distance 10k; Time 20 min 08 sec

Used my TT bike today, no cadence sensor on it (less clutter the better in my opinion) it was tough going to be honest. Times were better on my road bike, conditions were not the same though. I also had trouble getting onto the big cog (again) must get that sorted! Before I did the 5k TT I did do an extra 25k of hills, so that with the wind and rain would explain the fact that I was much slower today. Still, glad I did the session, had a nice jacuzzi after.

One thing that is concerning me, the fact that since Larne Half Marathon (Mar 20th) I haven't done my endurance runs. So starting on Friday of next week I am back to 12k runs and build it up to 18/19k run, this is after all my half Ironman year!

El Director

Didn't go to bed early enough again Sunday night so missed my coached session...again. Once again I will be replacing my Tuesday strength session with a pool session, this time in the NAC (50m pool), coach has already text me a session to do!

Monday Afternoon - 26th April

Turbo Session No. 31 60 mins

Good workout, feeling very strong today for some reason.

This Weds Eve I have my first ever bike race, Swords CC runs a summer league every Weds evening. Looking forward to it but I'm a bit nervous because I have never raced in a group/drafting type situation and these are serious, dedicated cyclists :rolleyes:

El Director

Warm Up 800m (200 pull/200 FS x 2)

10 x 50m x 4 off 60 sec

1st 10 between 52sec - 57sec
2nd 10 between 53sec - 58sec
3rd 10 between 53sec - 58sec
4th 10 between 53sec - 60sec

Cool Down 200m

Wanted to do 600m kick but ran out of time. Actually struggled this morning, it was tough. I was expecting much better times in the 50m pool because I'd have less turns. It didn't work out that way, I was actaully slower. A bit disillusioned to be honest.

The USA Junior swim team were getting ready for a session as I was leaving, would love to have stayed and watched....roll on the summer when I'll have nowhere to be!

interested

El Director wrote: »

I was expecting much better times in the 50m pool because I'd have less turns. It didn't work out that way, I was actaully slower. A bit disillusioned to be honest.

Dont beat yourself up too much - moving from short course (25m pool) to long course (50m) pool takes ALOT of getting used to and times are generally slower anyhow. Also, it was a long set of 50's.

The USA Junior swim team were getting ready for a session as I was leaving, would love to have stayed and watched....

I would imagine the Irish Director of swimming and his old contacts are working together to ensure the NAC is the base for some european training camps for these squads. Some of the Junior team are probably hoping to get a spot for London and the management team are probably looking around at facilities here. Theres every chance, if they like the look of the pool, facilities and surrounding hotels etc that Mr Phelps (if he qualifies ) and the other US swimmers will use Dublin as a low-key european base before heading into the glare of London.

BTW, if that happens Id imagine there wont be a set of public/member lanes available for morning swims for a while

El Director

Thanks interested! Ya it really took me by surprise, has it anything to do with the extra volume of water?

Good point re these high performance teams, it would actually be great! They are competing all weekend actually and it's free to enter.

El Director

Tues Eve 27th April

Warm Up 4km

4 x 600 m

1st) 630m time 1:51; Max HR 175
2nd) 619m time 1:53; Max HR 180
3rd) 618m time 1:54; Max HR 182
4th) 596m time 1:53; Max HR 182

Cool Down 4km

Didn't think I would be up for this session but once I got going I was flying! A real sense of nervous excitement about tomorrows bike race!

interested

El Director wrote: »

Thanks interested! Ya it really took me by surprise, has it anything to do with the extra volume of water?

Yeah, tis pretty much it.
FINA (the FIFA of Swimming / world governing body) define a fairly comprehensive set of rules associated with swimming pools - which give strict guidelines about length, water depth, water temperature, number of lanes and even brightness in pool area etc. You HAVE to do qualifying times for major events in compliant pools.

BTW, I think you're plan of running with runners etc etc is as good as any to be honest. There's definitely some benefits of having a triathlon coach at some point (depending on your level and where you want to go with the sport yourself) but swimming and biking with swimmers and bikers aint no bad idea.

El Director

Thanks Interested, I was thinking that for next year I will have to consult a tri coach, by that stage I will have two years under my belt and have a fairly good fitness level. For now I will just keep working hard, especially on endurance.

Weds Morning 28th April

Warm Up 6 x 100m

12 x 50m kick (25 easy/25 hard)

Hard Sets
1) 1:16
2) 1:16
3) 1:10
4) 1:11
5) 1:07
6) 107

8 x 150m off 3 min
1) 2:48
2) 2:46
3) 2:46
4) 2:47
5) 2:48
6) 2:47
7) 2:48
8) 2:47

8 x 50m 25m kick/25m FS off 1:15

All done between 55 sec - 60 sec

Felt god to be back in more familiar waters! Chatted to the coach and he reiterated what interested said. So I felt much better and I actually felt great in the water this morn and had a light bulb moment too! Regarding the kick, I brought it down from an average of 1:15 to 1:07 all of a sudden! I really started to propel myself forward by keeping my leg straight when coming out of the water and then letting it bend a little on the way back in, this is so that the whole shin and foot catches the water. Hope that makes sense! It caught the coach out as he gave me too much reat time for those that last set

Also decided as my gym membership is almost up I am going to become a member of the NAC, my thinking is, if its tougher than it will make me better.

First bike race this eve, 30km.:o

interested

El Director wrote: »

Also decided as my gym membership is almost up I am going to become a member of the NAC

Training regularly in a 50m pool and then moving to a 25m pool has its benefits. Probably none related to triathlon - unless pool based tri .
I plan on joining the NAC soon too, the early morning access is the draw for me. Tired waiting about for a 7am start.

El Director

Very disappointed this evening. Could not for the life of me find the signing on location, drove around for an hour and a half looking for it. inaccurate direction on the website coupled with my stupid sat nav and the fact that I can't find any number on the clubs website or facebook for anyone in the club. Anyway it's my own fault. Over the disappointment now. Scratch strength training in the morn, 2 hour cycle at 6am before school instead. Onwards and upwards.

shotgunmcos

That sucks I know you were looking forward to your first bike race. Hey, there will be other races man. Take it easy in the morning..

El Director

I was looking forward to it alright Mcos but I'm over it now after a good mornings cycle.

http://connect.garmin.com/activity/31617170

Thursday Morning Cycle 29th April

Distance 34 KM
Time 1 hr 07 min 26 sec
Ave Speed/Max Speed 30.2km/h/47.1km/h
Ave Cadence 85rpm
Ave HR/Max HR 136/162

So not the two hours I had thought I'd do bt I wasn't sure of the area as I have never cycled around West Dublin/Meath/Kildare. So Weds race was a 30k, did 34 this morning so all I really missed was a strenth session. I'm happy again

pgibbo

LOL....Your OH must think you're a bit Schizo, as most of are when it comes to the highs and lows of training & racing!

El Director

Lol how right u r P! When I miss a sesion, when Im sick/injury that is when Im most depressed-the gf hates it when Im like that!

El Director

Thurs Afternoon 29th April

Max strength session no. 14.

As ye can see I actually found time for this session this afternoon after-all!:)

El Director

Friday 30th April

Swim

Warm Up 200m

500m kick All came in between 1:03 - 1:12

1,500 easy Took this nice and easy, concentrated on form. 30 min 22 sec

Run

11km at Olympic Distance Run Pace 11km Time 49 min; Ave HB/Max HB 153bpm/173bpm.

Have not done a friday "long" run for 5 weeks and it's still my most hated session of the week! Anyway good to have it done.

I have a wedding tomorrow so it will be an early start. Luckily my GF's friend started triathlon last year too so we have planned a nice easy brick session, he hasn't been able to train recently so it will be a Zone 2/3 session, suits me fine to be honest as I have 4 races planned for next week starting with the The Athletics Leinster Road Championships 6km in Kilkenny.

El Director

Got it 3rd time lucky!! One of my A races.

El Director

40k Bike Easy 1hr 27mins Ave Hb/Max HB 119/145

lovely spin, nice and flat.

6k Run 28min40sec Ave HB/Max HB 137/150

nice pace for this, great to have company on it and also great to get my nose ahead of Macarni again:)

Now to ruin it all at a wedding!

El Director

The Athletics Leinster Road Championships 6km in Kilkenny 3rd May

My GF woke me this morn and I just wasn't feelin it:( You wouldn't have thought that it was a race morning at all! Usually I'm up first going through my usual routine. Not this morn, just wasn't interested. The weekend catching up I guess, Sunday was the day after the wedding and although I wasn't drinking (thank god, got bagged) it was still 1:30 when I went to bed. Anyway....

Race Report

Did a good 2 mile warm up with strides.....great having a team of lads there to do this stuff with. After the warm up and the stitch I was feeling fine. Hot day, 6k, 4 laps, some of it down hill and some up.

My foreman was full up so it didn't work, bummer I thought as I set out. I really rely on it for pacing. But no harm just listen to the body. The first lap felt fast, I didn't get caught up in it though, relaxed into a good pace. Kept that pace up for 3 of the laps, passing one/two per lap on the same up hill section each time. On the fourth I tried to up it but it was tough, I was already tiring my best.

As I didn't have my watch I don't know my exact time but I'm thinking dub 22:30, still waiting for the results which have get to be posted.

All in all though I was pretty happy. Tough weekend, tough race and a tough racing week ahead. Not to worry, rest/easy week next week.

Mon6k Road Race
WedsPhoenix Park Duathlon
SatLeixlip 5k Road Race
Sun Velvet Strand Sprint Tri

El Director

Thurs Afternoon 29th April

Max strength session no. 15.


Last max session of the year. Cutting back now to a strength maintenance session once a week.

Result in from the 6km road race

Time 22:28; place 28th out of 46. Very happy with this, it was a high standard so very pleased. Would be delighted if I could push it a little more on Saturday and do a sub 18 20k. (this time last year i would have laughed at that!)

El Director

Gutted. Second Wednesday in a row Im left feeling this way. These wednesday competitive training sessions are so vital to my progress this summer. Turned up this eve did a warm up which only lasted 5 mins, back in bits. Picked it up yesterday playin a bit of mess around soccer with 6th years V teachers :mad:
stupid. Anyway better to save myself for Sat and Sun. Fingers crossed this passes.

PS just watched Brian McCrystal and the fast boys set off

christeb

El Director wrote: »

PS just watched Brian McChristensen and the fast boys set off

Why thanks

Sorry to hear you missed out, it was a great night as usual

El Director

Thanks Chris, it was a lovely evening with a great atmosphere. Taking the rest of this week off completely, no training what so ever, bringing my rest/easy week forward to this one. Still hope to do the 5k sat and Velvet Tri on Sun.

interested

El Director wrote: »

Thanks Chris, it was a lovely evening with a great atmosphere. Taking the rest of this week off completely, no training what so ever, bringing my rest/easy week forward to this one. Still hope to do the 5k sat and Velvet Tri on Sun.

none of my business chief but is there any special reason you're doing that 5km run the day before portmarnock ? if you're just training through both then cool, but would have thought it might make more sense to give the velvet strand race a crack when you're fully rested.

kennyb3

Will be down watching on sunday morning so best of luck

pgibbo

Bad luck with your back. Are you sure one of the students didn't take you out? I can think of a few teachers I would have liked to have gotten a chance to have a go at way back when! :P

Best of luck at the weekend. I'd echo the concern raised by interested regarding racing the 5k and then racing the tri too.

El Director

interested wrote: »

none of my business chief but is there any special reason you're doing that 5km run the day before portmarnock ? if you're just training through both then cool, but would have thought it might make more sense to give the velvet strand race a crack when you're fully rested.

Yo interested, I'm actually just training through. It is a C priority race and it's just really a case of getting one in before Valentia (which is a B priority). Actually if I had to prioritise a race this weekend it would be the 5k as I am very keen to do a sub 18 min time. After this week though I would settle for a new PB (old one 18:39) and I would be delighted too!

kennyb3 wrote: »

Will be down watching on sunday morning so best of luck

Thanks Kenny! I hope it goes well. Haven't had time to do an open water swim but this will kick start me to doing one at least once a week i hope.

pgibbo wrote: »

Bad luck with your back. Are you sure one of the students didn't take you out? I can think of a few teachers I would have liked to have gotten a chance to have a go at way back when! :P

Best of luck at the weekend. I'd echo the concern raised by interested regarding racing the 5k and then racing the tri too.

Thanks P! Like I said above I'm not really concerned about my placing on Sunday, but in saying that I know once i'm in the thick of it i'll be doing my best!

I feel fine, back seems grand, just did an easy 5 there, still a little something there, perhaps its the new footware affecting my back

Anyway I will be really gritting my teeth and doing my very best to record a good time.

shotgunmcos

+1 on the 5k+Tri advice. Yes you seem to be enjoying and doing well at the running lately however with Athlone less than 8 weeks away it may be an idea to prioritise the Tri, give it a bash and see where you stand.

Best of luck anyway man, have a good race.

El Director

Thanks man, but I'm committed now and mentally prepared so here goes....

Willing to wait until Valentia to see where I stand, sticking to my plan and believing that it will have me firing on all in Athlone!

El Director

Leixlip 5k Road Race 8th May

Report

Did the course as a warm up, nice and easy. It was a good idea to do the course and see what lay ahead. Two things became very apparent (1) this course has two hills that I wasn't aware of (2) it was windy! So I think sub 18 wasn't really on for me today from the start. Still did my best.

1k) 3:25
2k) 3:38
3k) 3:57
4k) 3:54
5k) 3:46
81m) 16sec

So for 5.08km I clocked 18:59. No PB but I really gave it everything and was flat out on my back after! My club mate came in 4 sec behind me! 5 lads sprinted by me in the last 70 or so, I had no kick in me which is disappointing but I emptied the tank. Waiting for my placing later today. Quads are killin me now! Headed to the jacuzzi after for some relaxation.

So tomorrow is the start of tri season and I am looking forward to it. I know I won't be 100% but tomorrow for me is all about getting back into it. I know my time won't reflect all the training I've done, another way to look at it is it will reflect all the training ! Anyway, it's all about the bigger picture

El Director

Velvet Strand Triathlon 9th May 2010

Woke up this morning at 5:45, I need to eat 3 hours before a race which was due to start at 9. As it happened we weren't in the water till 10:30. Didn't have my usual nerves, sense of excitement or will to want to do well which was weird...I felt nothing. No open water swim this year and it showed.

Report

Swim

We were the last wave into the water (25-29 year age group). Like I said I wasn't feeling any emotion at all.....that is until SMASH, first wave hit my face and....WALLOP, second hit my face! All of a sudden I was awake and found myself gritting my teeth....race on The swim was difficult, I think everybody found it a challenge. Very choppy with a strong current. Checked my watch coming out of the water 11mins 30sec or so, over the mat in 13:33 76th (out of 236).

T1

Nasty up hill run to T1, hemet on, sunnies on and this was my first time with the shoes clipped in (practiced only yesterday evening) didn't even attempt shotguns 'leap of faith', one thing at a time! Got into my shoes just fine, happy with the transition for once. This was also my first sockless triathlon! Time 53 sec.

Bike

Really got the bit between my teeth for this. Felt great as I had so many people to pass (we went off last remember!) so psychologically this really helped, not one person passed me. What didn't help was all the cars that I got stuck behind, very frustrating. We had 3 laps with 6 dead turns, it was madness! It was 21 km and my time 36min 12sec, 17th out of 236.

T2

Rack the bike helmet off and runners on, 56 sec.

Run

Felt much better doing the 5 k today then i did yesterday! First time ever that not one person passed me and I passed loads Wish I had done the sub 20 but happy with 20:12, 13th out of 236.

Overall

1hr 11min 49sec, 20th out of 236. Delighted with my new PB. No problem with the sockless thing, didn't even cross my mind actually. I posted in the events section re the race which overall was enjoyable but room for improvement.

So 2010 off to a decent start. Like you shotgun I must get a plan together now for the next 8 weeks.

Macanri

Brilliant stuff El D. Great times in all sections there including the transitons, and taking into account the waves and traffic. Well Done - and that was a C race, Keen to see what the future holds

shotgunmcos

Excellent result ElD man, top 20 to kick off the season eh! Smashed it. The swim and run training really paying off and with school summer hols coming up you will have loads of time to get a minute or two off that bike. Are you doing the std or sprint race in Athlone? Flat 20 off the bike is great running too, you are flying it and you have a seriously driven attitude too. Importantly you are learning from the swim and run coaches and taking things on board, a sure fire way to get the most out of yourself

El Director

Monday 10th MAy

No swim this morn, really needed a lie in after the weekend.

Thanks Mac, ya it was a C race, the B and A races will attract a much higher quality field though.

Thanks MCOS, I was very satisfied especially with the run, if you saw my run times last year! I applied for both sprint and olympic distance and got offered both, doing the sprint though as I perform better in them in general. Which are you doing?

Well I always tell the kids in school to listen and take on board what your teachers/coaches/elders tell you as they have much more experience and you could avoid their mistakes!

Nearly have my 8 week plan put together now so I will post it here later.

pgibbo

Good weekend there. Savage going in the tri. Sub 20 off the bike will come handy enough. Great feeling when it does. Top 20 finish is a great result. Fair play.

El Director

Thanks P, it has given me a great boost and great confidence for the rest of the year.

El Director

Thinking about yesterday a lot today. I love that feeling you get when day dreaming of how you felt yesterday and how well it went. I was low on motivation last week for some reason, the race reminded me of why I'm doing all this, it was perfect timimg!

Mon 10th May

Turbo Session No. 31/32 Time 1hr 20mins

Cadence Max/Ave 171/96
Watt Max/Ave 384/185
Km/h Max/Ave 58.4/31.1

8 Weeks To Athlone

Week 1 (Mon 10th May – Sun 16th May)

Mon 1hr 20min turbo session

Tues 3,000m long swim
Club Running

Weds Coached Swim Session
Duathlon or 45k Club Race or 16 Run

Thurs 34k cycle
Club Running

Fri Coached Swim Session
Weights/Jacuzzi
O/W Swim

Sat 100k Mount Leinster Challenge or 75k Club Cycle

Sun Sportswrld 8k

Week 2 (Mon 17th May – Sun 23rd May)

Mon 1hr 30min turbo session
Coached Swim Session

Tues Weights
Club Running

Weds Coached Swim Session
Graded Run in Santry

Thurs 34k cycle
Club Running (may drop one of these)

Fri Coached Swim Session (Easy Session)
O/W Swim in Valentia (course swim)

Sat Valentia Sprint B Race

Sun Rest/Recovery


Week 3 (Mon 24th May Sun 30th May)

Mon Coached Swim Session
1hr 30min turbo session

Tues Weights
Club Running

Weds Coached Swim Session


Thurs Club Running

Fri Coached Swim Session
O/W Swim in Galway (course swim)

Sat Galway Sprint Tri3 C Race

Sun Rest/Recovery

Week 4 Rest/Easy Week (Mon 31st May – Sun 6th June)

Mon Coached Swim Session

Tues Club Running

Weds Duathlon

Thurs Club Running

Fri O/W Swim (School Holidays)

Sat TriAthy Olympic B Race

Sun Rest/Recovery

Week 5 (Mon 7th June – Sun 13th June)

Mon Easy 16k Run

Tues Weights
Club Running

Weds Coached Swim Session
Swords TT

Thurs Cycle
Club Running

Fri Coached Swim Session

Sat Club Cycle/Galway Cycle/O/W Swim Galway

Sun COPE Galway Sprint C Race

Week 6 Peak (Mon 14th June – Sun 20th June)

Mon Long Recovery Run

Tues Weights
Club Running

Weds Coached Swim Session
Bray Aquathon

Thurs Cycle
Club Running

Fri Coached Swim Session (Easy Session)
O/W Swim in Mullaghmore

Sat Mullaghmore Sprint B Race

Sun Rest/Recovery

Week 7 Race Week (Mon 21st June – Sun 27th June)

Mon Coached Swim

Tues Bike (Interval/TT Session, Race Bike)

OR (Go to Kilkee)

Mon Bike Course, do hills hard the rest easy.

Tues Swim Kilkee Bay/Run Course

Weds Graded Run Santry

Thurs O/W Swim

Fri Short Morning Brick (30 min bike with 6 45 sec intervals/15 min run with 6 x 30 sec pick ups)

Sat Race Day Kilkee A Race (This time it’s personal!)

Sun Rest/Recovery

Week 8 Race Week (Mon 28th June – Sun 4th July)

Mon Swim 2,000 easy

Tues Brick Session

Weds Swords TT (Maybe Athlone Bike Course)

Thurs O/W Swim Athlone

Fri Short Morning Brick (30 min bike with 6 45 sec intervals/15 min run with 6 x 30 sec pick ups)
in Athlone

Sat Race Day Athlone Euro Age Group A Race (This is it!)
Party Time!

Sun Rest/Recovery

Mon Cyprus here I come! Two weeks of R&R.

After I come back I will return to some base training and getting many miles in for the half iron man.

shotgunmcos

Heavy schedule there ElD. Good that you have Rest Days pencilled in, however I'd suggest you revisit the week before Valentia and Athlone.

Valentia B race.. 2 races and a heavy bike in the week leading up to it may have you tired for the race

Athlone.. going deep in Kilkee is going to require a few days of rest or very easy maintenance stuff. I'd recommend ommiting the Swords TT that week to be fresh in time for your A race. Your 2 A races are a week apart so the bit in between is crucially a legs up, stretching, sleeping week. All the work will be done before Kilkee where you will at peak fitness. Being at peak will mean you will have the depth to go pretty deep and Kilkee is a tough race.

Best of luck man. Train happy:)

El Director

Thats the beauty of having someone look over these things, looking back over the plan you're prob right. I will prob have a rest day on the Thurs before Valentia and have a rest day on the Sun and Mon and not do the TT on Weds before Athlone.

Set my alram for the wrong day last night so didn't wake up for my swim this morn grrrr....!

El Director

Tues Eve 11th May

Warm Up 4k easy

4 x 600m

1) 1min 55 sec
2) 1min 56 sec
3) 1min 56 sec
4) 1min 56 sec

Cool Down 4 k easy

Felt a bit weak today and it showed in my times. 3 to 4 sec slower than two weeks ago, perhaps something to do with not getting time to eat since 2pm.
Anyway, get to bed now, haven't done a coached swim session in 10 days or so.