Chasing the Kona dream and a Mai Tai cocktail

hf4z6sqo7vjngi

Wednesday
PM - Recovery run
I nipped out for a quick one before heading out for the evening. I had no problem keeping the pace at recovery levels as the legs were tired after the turbo session.
Time: 33:45
Distance: 6.21kms
Pace: 5:25km
forgot hrm

Thursday
6x1.5km intervals@ 4:15km pace with 1:45 recovery pace
HRM for the first few minutes on warm up and build work was playing usual tricks.
Effort for the first 4 felt controlled (side wind) but the last two were tough as i was into a strong headwind and was working harder especially on the 5th one when i could not hold the pace.
6.19 - 4:13km - AHR164
6.18 - 4:12km - AHR165
6.20 - 4:13km - AHR166
6.21 - 4:14km - AHR163
6.28 - 4:19km - AHR169
6.22 - 4:14km - AHR165
Happy with the session.
Time: 59:34
Distance: 13:29kms
Pace: 4.28km/7:12mile
HR: 165 (probably lower considering spikes for first 10mins)

Core work/rolling/stretches - 40mins
I spent most of this session rolling out the legs as they have had a few tough sessions the last few days. They felt much better after it when i put the compression gear on.

Dory Dory

Aliya Wailing Bench wrote: »

A small selection just for you Dory for the next time you need a playlist to get through a tough session:) There was a good mix of new and old classic tunes on at the time, as long as it as a high tempo and beat it keeps me going through the tough sessions.
http://www.youtube.com/watch?v=ol8SLdMmztg&feature=related
http://www.youtube.com/watch?v=QdUvc6ESN1w
http://www.youtube.com/watch?v=aFd5Cci_pE4:)classic cheese
http://www.youtube.com/watch?v=tBrUjvONIrA&feature=fvwrel
http://www.youtube.com/watch?v=P86fPsC_cCQ&feature=related
http://www.youtube.com/watch?v=2EaE0_gQLw0

I may have to install strobe lights in my basement if I start listening to this kind of music. So this is what you lads listen to when the testosterone is flying? Um, welcome to Europe? I will give it a try....will download to my Ipod and see what happens!! I'll check to see if I have any polyester cycling pants.....

RacoonQueen

Aliya Wailing Bench wrote: »

A small selection just for you Dory for the next time you need a playlist to get through a tough session:) There was a good mix of new and old classic tunes on at the time, as long as it as a high tempo and beat it keeps me going through the tough sessions.
http://www.youtube.com/watch?v=ol8SLdMmztg&feature=related
http://www.youtube.com/watch?v=QdUvc6ESN1w
http://www.youtube.com/watch?v=aFd5Cci_pE4:)classic cheese
http://www.youtube.com/watch?v=tBrUjvONIrA&feature=fvwrel
http://www.youtube.com/watch?v=P86fPsC_cCQ&feature=related
http://www.youtube.com/watch?v=2EaE0_gQLw0

Shames me to say that some of that is actually alright, that being said I'm going to cleanse my ears now...

Aliya Wailing Bench wrote: »

http://www.youtube.com/watch?v=aFd5Cci_pE4[/URL]:)classic cheese

This is definitely more what I expect when I think of this crap.

insinkerator

Some excellent music choices if I say so myself. Havent heard some of these tracks in years.

Good to see the van incident isn't holding you back!

Dory Dory

Okay jb, since you showed me yours, I'll show you mine.
Here are a few Nickelback tunes I jammed to while on the trainer last night:

http://www.youtube.com/watch?v=ZXACYzZd14c
http://www.youtube.com/watch?v=1NzWLFBH_uY
http://www.youtube.com/watch?v=ooqCY-zYhWs
http://www.youtube.com/watch?v=j15oUyvAFS8 (cool cover:))

As you know, it's all about the beat.

hf4z6sqo7vjngi

Friday
45min easy run
This run was brought to you by Arthur Guinness:rolleyes: My head was banging, insides felt like they were outside and i had the core of a jelly baby after another night out on the tiles, bring back normality!! I felt dreadful starting off but this turned into a good run and a decent pace for easy effort/hr. I think the extra runs this week have made a difference and certainly the tempo and interval sessions are making my easy pace feel exactly that.
My calf cramped towards the end of the run which was strange and i had to stop to stretch it out
Time: 40:04
Distance: 8.74km
Pace: 4:35km / 7:22mile
HR: 154

60min recovery turbo
This turned out to be a late one but the legs feel much better for it and the effort was easy spinning out the legs with a decent cadence
Time: 60mins
Distance: 26.7kms
Power: AP 164
Cadence: 95
HR: 126 - 65%

Time to review Dory's music selection:)

hf4z6sqo7vjngi

I like the last two Dory, i could see myself busting a few tempo sessions to that:)

kingQuez

RacoonQueen wrote: »

This is definitely more what I expect when I think of this crap.

lol, that was the only one of jbs tunes i dont have on my bike playlist... must be downloaded as my new powersong

Dory Dory

Aliya Wailing Bench wrote: »

I like the last two Dory, i could see myself busting a few tempo sessions to that:)

I'm just glad you didn't totally hate them. Being an enthusiastic consumer of music, I'm always looking for new tunes/sounds/artists (and trust me, I'm entering virgin territory with this European techno music), so throw out any suggestions as you see fit.

Bambaata

lets not mistake cheesey pop music with techno guys ;-)

Here's some techno:

http://www.youtube.com/watch?v=0HJQSmaSR5Y
http://www.youtube.com/watch?v=5zlpB6V-yYs
http://www.youtube.com/watch?v=7bLanIfR13A - part 1 of 5
http://www.youtube.com/watch?v=dfqSXtiWB7k
http://www.youtube.com/watch?v=CZY_DrCDeKI
Since its Christmas http://www.youtube.com/watch?v=gtjMiYKYqdo
And sure one of me Ah i miss those days!
http://www.youtube.com/watch?v=RXSZUFK37eg

catweazle

Bambaata wrote: »

lets not mistake cheesey pop music with techno guys ;-)

Here's some techno:

http://www.youtube.com/watch?v=0HJQSmaSR5Y
http://www.youtube.com/watch?v=5zlpB6V-yYs
http://www.youtube.com/watch?v=7bLanIfR13A - part 1 of 5
http://www.youtube.com/watch?v=dfqSXtiWB7k
http://www.youtube.com/watch?v=CZY_DrCDeKI
Since its Christmas http://www.youtube.com/watch?v=gtjMiYKYqdo
And sure one of me Ah i miss those days!
http://www.youtube.com/watch?v=RXSZUFK37eg

Some nice bongos built into the back of that song Eddie was that the crusty rave they used to have out in Gort each year- although I never liked my djs to have a regular name unless it was something more memorable like Laurent Garnier, Andrew Weatherall, Pete Tong. Our Irish names like DJ Paddy Murphy, DJ Sean Burke etc arent as catchy.

Don't get too caught up in Jackys dodgy taste in dance music Dory, while cleaning out the attic yesterday I came across some old cd's I had got rid of, have a sniff for this group Dirty Vegas - great album with a constant beat for the treadmill and good vocals (I am too old for house without vocals any more)

This one is their best known song from that album - class video

http://www.youtube.com/watch?v=fAt7sawS8_4&ob=av2n

Bambaata

Yup twas indeed at Gort. Was only at it that year. Had a great day. I was never one for making up a name so just went by my own name without the "DJ" part ;-)

Along the Dirty Vegas route don't forget Depeche Mode! Here's a great remix of their Peace song by possibly my fav DJ/Producer whom i've had the pleasure to play with before http://www.youtube.com/watch?v=dYlDmL7nrac

Poor old JB! Talk about thread hijack!

nerraw1111

Now we’re talking Bambatta. Excellent tuneage. I’ll add http://www.youtube.com/watch?v=fGhoM7GtKsI and http://www.youtube.com/watch?v=0JpD5skqGOo for some old skool techno. And this http://www.youtube.com/watch?v=2ZfolwkZ26k for something new.

Speaking of Depeche Mode, check out the Lexicon Avenue remix of Only when I lose myself. http://www.youtube.com/watch?v=YZM0teNBVQo

JB, check out Paul Oakenfold Resident Two years at Cream CD. Going by your youtube choices, you should love it. Great double CD of trance anthems from the late 90s.

Bambaata

Ah yeah Clarkes mix of Coatnoise is legendary. That Lexicon Avenue Remix is nice!

Keep em coming nerraw1111, about to hit the turbo for 3hrs ;-) Have a few bits lined up and going to start with this - http://technotherapy.podomatic.com/entry/2011-12-20T22_15_40-08_00

nerraw1111

Every essential mix, everyone from Cox, Slam, Hawtin, Jamie Jones, Tiesto, Sven Vath, Clarke, Judge Jules etc. Something for everyone

http://soundcloud.com/das-boy/sets/essential-mix?utm_source=soundcloud&utm_campaign=share&utm_medium=facebook&utm_content=http%3A%2F%2Fsoundcloud.com%2Fdas-boy%2Fsets%2Fessential-mix

I'd recommend the Daft Punk mix from 1997. There's a nice mix by Josh Wink and Dave Clarke back to back from 2001 that you might like Bambatta.

Some of the big tunes this year
http://www.youtube.com/watch?v=A3biYFCdTcU
http://www.youtube.com/watch?v=Fef6sKJR55I
http://www.youtube.com/watch?v=uwQT-r-lXWg
http://www.youtube.com/watch?v=p-GWKBe-u8Q&ob=av2e
http://www.youtube.com/watch?v=kq1UVpVgHmA remix of Green Velvet
http://www.youtube.com/watch?v=RSztPDxGlzY

hf4z6sqo7vjngi

Has my training log being moved to the music forum:) Hey CW less of the dodgy music comments:) sure you are a mulla and probably like Simon @ Garfunkle, don't take any music tips from him Dory.
I must have a listen to those tunes posted later on tonight.

Saturday
3hr Long Bike with steady @ mod hard efforts
Stomach dodgy as hell on this and felt queezy and had to stop a few times in fear of being sick, little one sick when i got back so might explain it.
Lack of long bike (+2.5hrs) over last 4 weeks showed in the last hour or so. Nice to have that bit of intensity mixed in to break up the session as i had 1hr easy, 3x20mins steady effort with 10 mins easy and 15 min mod hard (mistook for 10) and 15min easy to finish off.
60min easy - AP176 - NP179 - CAD86 - AHR145
20min steady efforts X 3 - AP220/AP222/AP218
10min mod hard effort - AP241
Time: 3:03
Distance: 90:21kms
Avg speed: 29.5kmph
Power: AP197 / NP203
Cadence: 80rpm (very low for some reason need to change down when windy)
HR: 151

Thanks to everyone this year who contributed and offered support through the log you are not such a bad bunch:) Wishing you all a happy new year and may you smash all your race targets in 2012:pac:

hf4z6sqo7vjngi

Bambaata wrote: »

about to hit the turbo for 3hrs ;-)

Fair weather cyclist pfft:p

Dory Dory

Depeche Mode!!?? OMG....blast from the past! I used to be a DJ in college and spun them a ton!

CW....couldn't open the video...something about server not being supported in my country. ....grumble, grumble....

Bambaata....Bambaata....is that you in that video?? Cool!!

Okay...we obviously have been raised on a different diet....but here's another classic tune to get any athlete or wanna-be properly psyched and primed for the task at hand.

http://www.youtube.com/watch?v=MPJKuygePHk

Bambaata

Dory Dory wrote: »

Bambaata....Bambaata....is that you in that video?? Cool!!

Yup tis indeed. From my former life!

Aliya Wailing Bench wrote: »

Fair weather cyclist pfft:p

Ha, i find i get a far better session in on the turbo. No issues weather wise here today but just wanted to control things. Have been sick for the first half of this week so wanted to be able to bail if i needed to

hf4z6sqo7vjngi

Bambaata wrote: »

Ha, i find i get a far better session in on the turbo. No issues weather wise here today but just wanted to control things. Have been sick for the first half of this week so wanted to be able to bail if i needed to

Only winding you up:) you always get a better workout on the turbo. If i had done a turbo today i would have bailed after a while, stomach doing tumble turns.
I did not realise you were a DJ in a past life, some cracking tunes above and will add them to my playlist. As you can tell from my own collection i am more of a mainstream listener than the real "techno" music.

hf4z6sqo7vjngi

Sunday
90min Long Run
This was a tough enough run, lacked energy as coming off a tummy bug from yesterday which has now got all the little ones in the house feeling poorly.
Time: 1:27:31
Distance: 17.83kms
Pace: 4.54km/7.53mile
HR: 152

hf4z6sqo7vjngi

Weekly numbers
26th Dec- 01st Jan|# sessions|Time hh:mm|Distance kms
Total|11|11:31|225.61kms
Swimming|0|00:00|0
Cycling|3|5:17|161.61kms
Running|6|5:04|63.99kms
Strenth/Core|2|1:10|N/A

A good honest weeks work put down and i am enjoying my training. The midweek turbo was far the best session of the week. No swimming for the week after the van incident but looking forward to getting back in the pool next week. Run volume and frequency was up as i mentioned in an earlier post i might just pad the runs to include two easy short runs as long as they do not impact on the key sessions. Weight is back up to 69kgs so a 1kg weight gain over Xmas which is not too bad, diet wise i need to clean things up starting from tomorrow.
So when i set out my target times specifically Roth i said i would review at the end of the year to see if it is still on as it was and is a big ask. Below is current estimations based on what i am hitting and what my race pace would be. I reckon the sub 10 dream is still on if i can keep making gains on all three fronts.
Swim – 1:16 (2:00 per 100mtr pace)
T1 – 5mins
Bike – 5:20 (195watts and feeding in course elevation stats/current weight)
T2 – 4 mins
Run – 3:31 (holding 5:00km pace)
Total – 10:16

hf4z6sqo7vjngi

Monday
A rare rest day:)

Tuesday
40 min easy lunchtime run
This was not in the plan but as its a recovery week i decided to stick to an easy run just to maintain the run focus for now. Felt easy throughout and it's darn good to be back into a routine i can tell you.
Time: 39:25
Distance: 8.31kms
Pace: 4.44km/7.37mile
HR: adj to 150 or therabouts, falling out with the hrm again:mad:

Weighed myself this morning and as first thought i am actually back to 70kg and not 69kg so a 2kg weight gain over Xmas:eek:.
5kg to shift in 12 weeks is not ideal and i would happily take a 66/67kg race weight for the marathon right now!!

hf4z6sqo7vjngi

Tuesday PM
60min easy turbo >90rpm and focus on form
Only managed 40mins as it was late when i got on the turbo with the kids.
Time: 40mins
Distance: 21.9kms
Power: AP 194 / NP 195
Cadence: 93/111
HR: 136

Wednesday
2500mtr swim set
Felt like i have been an age away from the pool (it has been 12 days) consistency really is the name of the game for swimming. I got through the session but it was far from comfortable. There was some sculling, ripple and plenty of kicking drills.
Time: 60mins
Distance: 2500mtrs

45min easy lunchtime run
Hilly, windy and rainy run. Hesitated heading out of my nice warm office with the wind and rain pleting against the window but wanted to keep the evening free so just got on with it.
HRM at it again for first 5 mins
Time: 48:57
Distance: 10.16kms
Pace: 4.49km/7.45mile
HR:153

pgibbo

It's a b1tch once you're out of the water for more than a week. What's ripple?

How are you after the van?

hf4z6sqo7vjngi

pgibbo wrote: »

It's a b1tch once you're out of the water for more than a week. What's ripple?

How are you after the van?

Same as finger tip drill. Shoulder/arm felt fine in the water this morning, bruising just about gone as well so all good. Still on the look out for a one winged white transit van though....unfinished business.

hf4z6sqo7vjngi

Thursday
60min turbo with 5x5mins with steady and BG efforts
I knew i forgot something when i jumped on the turbo and its only when i did not hear the buzzer tick down at the end of the 10min WU, bloody forgot to select the pre loaded workout which resulted in manually lapping grrrrr:o
After WU i kicked off with 4x1min HC work which was coming in at +110rpm and then a couple of builds from 200 to 300watts before hitting the main set.
Main set was 5x5min with reps 2 & 4 BG work and the rest at mid steady efforts.
Rep 1 - AP 231 / CAD 84 / HR 159
Rep 2 - AP 244 / CAD 60 / HR 161 BG EFFORT
Rep 3 - AP 234 / CAD 87 / HR 160
Rep 4 - AP 247 / CAD 57 / HR 161 BG EFFORT
Rep 5 - AP 241 / CAD 86 / HR 160
And 10min CD
Time: 60mins
Distance: 32.4kms
Power: AP 212 / NP 219
Cadence: 86
HR: 154

An enyojable and controlled session.

hf4z6sqo7vjngi

Friday
AM Swim Session
Nothing. A combination of hitting the snooze button 3 times, arriving at the pool and finding no togs in the bag was a pain. Normally i would be wearing suitable jocks which could substitute for a swim but of course of all mornings i was wearing something akin to the 80's speedos except more revealing:rolleyes:
I am going to try get this in this evening at some stage just need to check timetables.

Lunchtime Run - 50minutes with intervals 1kmx3 at MP
I must have been on drugs last night when i packed my two training bags for today. No hrm and no shorts, ffs. Thankfully i remembered i had a spare pair in one of the drawers in my office so i eventually got out. Once again i set off and about 1km in realised i had not selected the pre loaded workout, come on JB you thick fvker:rolleyes: Reset and away i went.
15min wu which glided by at 4:35km pace which felt very easy due to it being a recovery week and the legs feeling wonderful. Then into some builds from 4:15km down to 3:30km pace.
I hit the intervals for what felt like a low to mid steady effort and counted my run cadence on each.
Rep 1 - 4.13km/CAD92, 4.13km/CAD92 and finished with 4.11km/CAD94.
Another pleasing session
Time: 49:30
Distance: 10.91kms
Pace: 4:32km

Need to sort out a checlist as mistakes like packing training gear for sessions could easily cost you a session!!

interested

Aliya Wailing Bench wrote: »

Friday
AM Swim Session
Nothing. A combination of hitting the snooze button 3 times, arriving at the pool and finding no togs in the bag was a pain. Normally i would be wearing suitable jocks which could substitute for a swim but of course of all mornings i was wearing something akin to the 80's speedos except more revealing:rolleyes:

Still laughing. Needed that. Happy new year Fran.

catweazle

Not only the "briefs" episode? (Is it mrs Jackys birthday tonight) but I also raised an eyebrow at a pair of shorts stuffed in an office drawer - is that lady that bakes you the apple tarts getting repaid in some other shape of form