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Chasing the Kona dream and a Mai Tai cocktail
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Monday
AM Swim - 2000mtr set
Wu of 300sw, 200p and a 100k. Main set was 8x100 alternating with/without pt paddles with pb. Excellent session and felt great with the pt paddle work and fist, much better feel for the water. The 4x100p without paddles coming in around 1:55 and 2:05/10 per 100 with paddles.
Time: 50mins
Distance: 2000mtrs
Planned - 30min easy run
Actual - Nothing
Well the run of 62 sessions without one being missed came to an end:(. Inevitable really, with what's going on in work at the moment there is literally not enough hours in day to go around. Barely even enough time to log sessions:)
Tuesday
45 min toughy turbo session
I had e-mailed coach to tell him the wheels were coming off slightly, after 9pm and still in work i got home at 10pm and literally had this session cancelled in my own head however i somehow ended up on the turbo a few minutes later as everyone else in the house was in bed.
It was the same session as last week again with at least 20 minutes of tough +230watts and +310 watts work involved. Whilst i did not hit all the numbers again it was a much better effort than last week and the overall average was 20watts higher.
Time: 45mins
Distance: 24.27kms
Power: AP 196 / NP 209 (15mins of the work around 230watts)
Cadence: 85/114, and 106 in HC section
HR: 155/177
Wednesday
Swim - 2000mtr set ?????
Run - 45min run ??????
Your guess is as good as mine if i will get either session in today:rolleyes: 26hrs clocked up already from Mon/Tue and today looks like another long one today:rolleyes: Not going to worry too much about it, i will do what i can do!!shotgunmcos wrote: »:eek: This log has gone from a training diary to a full on leaving cert project on multi sport training science. I wonder how Mr Director would grade it
Good job so far JB, things going well on the training front and a new steed on the radar. I'm jealous on both counts!
Slagging fecker:) i do have a graph fetish in fairness, you should see what i am like in work, my office is covered in stats/ performance charts etc:) Hope your well settled in the house.Really nice detail, I may borrow some of this layout if you dont mind,
are you tracking power to weight ratio, for the bike?
By all means go ahead, and yes i do track it although not giving it too much attention just yet as i transition from overweight to closer to my race weight.
I want to have the capability of comfortably hitting around 3.5 watts/per kg based on a race weight of 65kg for the bike split in Roth.0 -
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Wednesday
Swim : Planned 2000mtrs Actual 1600mtrs
I had to revise the session to fit it in before the pool became full of fat aul wans doing aqua aerobics
, did everything prescribed by the coach which was mostly drills but dropped the reps back to fit something in. Another good swim session and felt good in the water.
Run: Planned 45mins Actual nothing
Could not get it done with work even though i really wanted to get out and run.
Thursday
1hr easy turbo with 5 mins of BG work
I only managed 25 minutes, 15 minutes wu, 5min BG and 5min wd. Did not get home after another 14hour day, jumped on the turbo but really should not have wasted my time. Wrecked and could sleep for Ireland right now.
Time: 25mins
Distance: 11.65kms
Power: AP 166 / NP 171
Cadence: 85/112
HR: 150
I hope to get a shortened version of a swim session in the morning before i head down for more work fun in Dublin:rolleyes: alternatively spend an extra hour in bed!!0 -
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Friday
Did not get the swim in as i awoke to a message on the phone calling me into a meeting earlier than planned so this is moved to Saturday afternoon.
45min run with steady and moderate efforts
Really enjoyed the steady and moderate efforts in this, nice little run session set by the coach and even though i was physically tired heading out i felt good during the run. In particular i felt the steady effort was easy to maintain at the pace.
20 minutes warm up was 4.59km/8.01mile pace, 151 avg hr
10 minutes steady was 4.27km/7.11mile pace, 165 avg hr
5x1min moderate efforts were
3.39km/5.52mile/169 hr
3.50km/6.10mile/173 hr
3.31km/5.39mile/172 hr
3.45km/6.02mile/175 hr
3.27km/5.33mile/174 hr
5 min warm down was 4.59km/8.01mile/164hr
Time: 44:58
Distance: 9.64km
Pace: 4.40km/7.30mile norm 4.31km/7.17mile
HR: 160/179Don't know how you're managing it JB but I have to admire the training you're getting done on top of family & crazy work hours at the moment.
Cheers lads i hope to have a lie in at some stage before Xmas:)+1
Good stuff going on here despite the other demands. One good sleep will reset the clock
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shotgunmcos wrote: »Wow thats efficiency JB, logging a 3 hour bike session at 1030 in the morning! Fair play man! I'm a long way off that yet. It will be a late charge into winter mode for me this time around. Handangeo will be happy to hear
Yes and delighted to hear it- Just easing back into running after DCM. Got a refund for my Tacx fortius on Friday night that never worked and just have ordered a Computrainer which is on the way next week - happy days
Ready to start my log and sufferfest till Austria!0 -
shotgunmcos wrote: »Wow thats efficiency JB, logging a 3 hour bike session at 1030 in the morning! Fair play man! I'm a long way off that yet. It will be a late charge into winter mode for me this time around. Handangeo will be happy to hearYes and delighted to hear it- Just easing back into running after DCM. Got a refund for my Tacx fortius on Friday night that never worked and just have ordered a Computrainer which is on the way next week - happy days
Ready to start my log and sufferfest till Austria!
Nice to see a bit of friendly competition between you lads:) adds that extra element on race day!!
@MCOS - I had to be efficient this morning as i had to be back for a family christening. I would not worry about the volume you are getting through at the moment as from what i read compared to last year you seem to be getting through quality sessions in particular on the bike.
@handangeo - What happened with your Tacx Fortius? I have been hearing some strange noises from mine the last few uses which is slightly worrying. Looking forward to following your progress in the log and the build up to Austria.
Saturday eve
Swim session - 2000mtr set
Managed to get the missed session in from Friday, i cannot really afford to go through a week without hitting 3 swim sessions a week as its all about consistency with me. If i was to rate my improvement in terms of time saving across the 3 disciplines it would have to be a swim. The session had a good bit of kicking in it and the main set was 12x50s fast/easy, i was coming in low 50s on the fast ones. Right heel was a bit tight (again) following on from the cycle i must monitor this as thats a few times its raised its head since i started back.
Time: 50mins
Distance: 2000mtrs
I clearly look like a tired wreck, at the family christening my mother was not happy to see the shape i was in and gave me a good telling off. I hope to get a good 10hour sleep in tonight if the kids oblige and sleep in:)0 -
Aliya Wailing Bench wrote: »Nice to see a bit of friendly competition betweenou lads:) adds that extra element on race day
@handangeo - What happened with your Tacx Fortius? I have been hearing some strange noises from mine the last few uses which is slightly worrying. Looking forward to following your progress in the log and the build up to Austria.
Purchased it in May with the intention it would help me in the run up to Roth, spent months trying to sort brake and software issues.
I never once got to actually use it, I finally gave up last week - due to total lack of support from Tacx. Since ordered a Computrainer which should arrive in the next week or so.
Its all systems go then for IM Austria 0 -
Sunday
Swim-500mtrs
Not a planned session but sneaked a quick 20 lengths in the pool whilst the kids splashed about this morning, timed at 10:16 so 2.03 per 100mtr at a steady effort.
90min LER
Very comfortable run and a smashing day out there today. Wore the brooks st5 for this and felt good in them. I must order an other pair in a different colour if i can, something like a bright green would be fetching:)
Time: 1:32:42
Distance: 18.93kms
Pace: 4.54km/7.53mile norm 4.46km/7.40mile
HR: 151
Weekly numbers
14th Nov- 20th Nov|# sessions|Time hh:mm|Distance kms
Total|8|8:47|142.51kms
Swimming|3|02:20|6.1kms
Cycling|3|4:09|107.84kms
Running|2|02:18|28.57kms
Strenth/Core|0|00:00|N/A
Overall a tough week to get the training in with a 65 hour working week and i missed a total of 3 sessions (first of the season:() with 2 runs missed and a core session. I was a tired man towards the end of the week but thankfully i pulled out 3 good sessions between Fri-Sun with 2 good runs and the long hilly bike to rescue something from the disaster of this week.
Next week may be the same workwise but i will do what i can and just make sure to give every session i get in a 100% effort.
I will give the graphs a break this week:)Purchased it in May with the intention it would help me in the run up to Roth, spent months trying to sort brake and software issues.
I never once got to actually use it, I finally gave up last week - due to total lack of support from Tacx. Since ordered a Computrainer which should arrive in the next week or so.
Its all systems go then for IM Austria
Yeah the software can be buggy alright, its caused my laptop to crash a few times. The support from tacx is also brutal. I like the turbo itself but wish i went with a computrainer as i have heard great things about them, well wear with it and good luck with the training for Austria.0 -
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Aliya Wailing Bench wrote: »Thursday
AM - 60min Turbo with 5min BG work
Up and on the turbo for 6:30am this morning. I am not sure how i used to get on this for 5 hours in the past as an hour seems like a long time nowadays. I actually start visualizing my race in Roth (early i know) I find it helps keep me focused on my training and the mental side of things is a strong tool to use. I visualized a 1.10swim a 5:10 bike and a 3:25 marathon and crossing the line in 9:5x:xx:rolleyes: I digress
HR was a tad higher than expected for holding the wattage. Love the BG work!!
30min easy - AP 160 - AHR 141 - CAD 92
5min BG - AP 205 - AHR 155 - CAD 58
25min easy - AP 170 - AHR 150 - CAD 90
Time: 60mins
Distance: 28.14kms
Power: 167
Cad: 88
HR: 146/159
6x500mtrs at 5k race pace - 10secs with 500 recs
Awesome session just love doing these type of interval sessions. Even though it was howling winds and lashing rain i had a smile on my face from start to finish.
500mtr intervals were
Time / Pace / HR
1.46 / 3.32km-5.42mile / AHR 167
1.45 / 3.30km-5.39mile / AHR 169
1.44 / 3.29km-5.37mile / AHR 172
1.44 / 3.29km-5.37mile / AHR 169
1.43 / 3.27km-5.33mile / AHR 165
1.38 / 3.17km-5.17mile / AHR 175
As always i pushed the last one, why because i could:)
Time: 47.19
Distance: 10.41kms
Pace: 4.32km/7.19mile
HR: 145/178
Well done on the 5k pacing workout JB, especially in those gnarly conditions! So this tell's us you are on for a 17:30 5k next Sat perhaps?? YOu were telling me during the week you'll be trying to hold onto my coat tails...think it'll be the other way around looking at those splits! 0 -
El Director wrote: »Well done on the 5k pacing workout JB, especially in those gnarly conditions! So this tell's us you are on for a 17:30 5k next Sat perhaps?? YOu were telling me during the week you'll be trying to hold onto my coat tails...think it'll be the other way around looking at those splits!
Not a chance of a 17:xx, first priority is a pb current one is 19:11 but the big target is an 18:xx, would love to go 18:2x but see how the race goes. Some crack if you are still in view with 200 to go......sprint finish 0 -
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Aliya Wailing Bench wrote: »Not a chance of a 17:xx, first priority is a pb current one is 19:11 but the big target is an 18:xx, would love to go 18:2x but see how the race goes. Some crack if you are still in view with 200 to go......sprint finish
aah its all mind games JB! Those 500's were supposed to be at "race pace" so either you were too eager or you have shown your cards before the race! either way it'll be a Christmas cracker I'm sure! 0 -
RacoonQueen wrote: »Are you doing Jingle Bells? Shame I'm not marshalling, thinking of all the abuse I could have thrown out.
You going to be there to give abuse anyway?
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rainbow kirby wrote: »You going to be there to give abuse anyway?
Of course. Myself and William will be waiting at the finish line for everyone.0 -
Ha those intervals were at 10secs quicker than planned 5k race pace:)El Director wrote: »aah its all mind games JB! Those 500's were supposed to be at "race pace" so either you were too eager or you have shown your cards before the race! either way it'll be a Christmas cracker I'm sure!
I am afraid to ask who William is:)RacoonQueen wrote: »Of course. Myself and William will be waiting at the finish line for everyone.
Friday
AM - 2700mtr swim set
In the pool early before heading off for a day of networking and boozing at the grocers lunch in the burlo. Twas a good session consisting off some steady efforts with pull buoy over 200s/150s/100s and 100 moderate swim efforts coming in around 1:55.
Time: 60mins
Distance: 2700mtrs
Saturday
90min LER with 30sec walk breaks every 20mins
I changed the long bike around to Sunday as i was in a heap and hungover today (still am:o). I finally got out for the run but it was horrible.
Really felt like **** towards the end and struggled to even hold 5min km pace in blustery conditions. It felt like i was close to bonking and massively dehydrated after it, ended up walking the steep hill home. Not good:o
Time: 1:28:21
Distance: 17.77kms
Pace: 4:58km
HR: 1510 -
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Aliya Wailing Bench wrote: »
I am afraid to ask who William is:)
William is my bike, sure you've already met him. 0
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