Chasing the Kona dream and a Mai Tai cocktail

hf4z6sqo7vjngi

Monday
4.2km swim set
Time for the real swim work to start. This was a monster set and one of my biggest sets to date. WU was 300sw,200p,100k and then into 4x50 fist. Main set consisted of 5x200 alt sw/p on 4:30 with times coming in around 3:45 on p and 3:50 on swim. Next up was 10x100 alt sw/p on 2:15 with times starting to slow a little to 1:48 on p and 1:52 on swim. Next up was 20x50 alt sw/p on 75 all coming in between 50 and 60secs. Finished off with 4x50 fast on 75 and times were 48,50,50,49 with 200 choice easy.
Bloody tough session and i found the swim stamina lacking a small bit towards the end of the set. I was getting a bit ragid towards the end but tried to keep form. Lots still to do in the water but i am determined to suceed, cannot be giving too much time away in Roth to my nemesis:)
Time:1:35, Dist:4200mtrs

30mins of turbo frustration
Stop start session, i tried to fix the CPU head unit and i thought i had it only for the brake to keeping stopping. So frustrating so just jumped off, not a chance i am paying €240 for a replacement so chancing my arm with the company i bought it from. Pain in the ass and went to bed grumpy.

Tuesday
Lunchtime Steady spin
This was initially planned as an easy spin but the with the crazy winds out there i was pushing into steady effort for most of it. Did not enjoy this as was focusing on keeping upright, could not even get down into the aero position it was that bad.
Time:40:27, Dist:20.13m, Pace:29.9kmph, Power:AP226w/NP228w, TSS:54, KJ:540.

8km easy run
Finally back running and you know what i loved it. Just scooted down to the club and done a few easy laps whilst the young lad was at football. Did not look at the garmin at all so was surprised to see each km quicker than the previous and in fact the last two close to marathon pace which felt nothing like it. No issues with the legs at all and felt strong.
Time:36:39, Dist:8km, Pace:4:35km, TSS:67.

irishman1

ere I have set some goals for this year and into 2011 such as running the DCM in under 3.30 and an Ultra or Iron Man. In terms of fitness I am probably 80-90% of the way there and I am totally hooked on the whole exercise regime sometimes training 5/6 days a week in some format and sometimes two sessions a day.
Weekly training generally consists of,
Two cycles probably covering around 80-90km
Three/Four runs probably covering around 40-50km
Two/Three gym sessions focussing on weight training and core strenght
Indoor Footie
Swimming

hf4z6sqo7vjngi

irishman1 wrote: »

ere I have set some goals for this year and into 2011 such as running the DCM in under 3.30 and an Ultra or Iron Man. In terms of fitness I am probably 80-90% of the way there and I am totally hooked on the whole exercise regime sometimes training 5/6 days a week in some format and sometimes two sessions a day.
Weekly training generally consists of,
Two cycles probably covering around 80-90km
Three/Four runs probably covering around 40-50km
Two/Three gym sessions focussing on weight training and core strenght
Indoor Footie
Swimming

Very good, keep er lit!!

hf4z6sqo7vjngi

Wednesday
I had planned for a bike and swim yesterday but due to a lack of rare quality sleeps the last few nights i missed my morning swim opportunity. No problem i thought as i could switch the swim until lunchtime and bike after. Meetings ran on over lunch so ended up doing the swim after work and binning the bike.

2500mtr swim set
Energy levels low heading into this straight after work. But my thoughts of the "other guy", let's call him "The Peanut Man" for now having a large gap coming out of T1 on me made me knuckle down in the session:)
WU was 300sw/200p/100k and i moved into 6x50 as 1-3 descending and 4-6 fast on 75secs. Descending ones came in 60,56,54 and the fast 50s felt like a slog in 47,48,46. Next up was the main set of 300sw/3x100B+B followed by 200sw/2x100B+B and finishing with 100sw/100B+B. I was very ragid on the first batch of B+B work. I was fighting the water and not relaxing, these came in very slow at a 2:10/5. Got my act together for the rest of them though and brought them in around 2mins which was a big difference also i noticed my legs lifted a bit more in the water rather than sicking with the band on.
So bloody frustrating with the swimming lately!!
Time:55mins, Dist:2500mtrs

Early session (bike) missed again this morning, hopefully get out at lunchtime. I think i need to move into the shed between now and Roth if i want to get some decent sleeps in and get back to early sessions:) Real work starts next week so i can probably get away with it this week.

hf4z6sqo7vjngi

Thursday
Lunchtime spin
Headed out at too high a wattage at 250watts so dialed it back a bit after 10 minutes or so. A little cold out but not too bad a day and the wind seems to have died down. Happy enough with this one.
Time:1:05:31, Dist:35.16km, Pace:32.6kmph, Power:AP225w/NP229w, Cad:83,TSS:87, KJ:858

35min easy run
Set out with a bellyfull of the missus birthday cake for a short 8km run. Legs felt really good starting off and settled into my stride straight away, 1st km 4.14km...that felt easy, 2nd km 4.19km....again easy, the run pretty much went from there. I was surprised how easy i was holding this pace for what felt like the high end of easy but still conversational pace. I was practically floating across the paths and roads with a fresh cadence of 94 and my run form was spot on with the core engaged and running tall. Really nice run.
Time:35:43, Dist:8.31km, Pace:4.18km, TSS:73

The Peanut Man must be gutted when he reads my updates and realises that his "natural ability" still has him about 30watts lower and 30secs per km off on easy run pace. Well at least his easy swim pace is 5secs per 100 quicker than mine:)
Begs the question what is better a somewhat untrained athlete over a long period with natural ability or a hard working trained athlete with decent enough ability?? I know where my money would be:cool:

A night away tomorrow with the missus with no kids for her birthday:) It will allow me cycle up and down and get two long bikes in on Friday & Saturday. I may get another decent cycle in on Sunday & Monday depending on the weather holding out as i am turboless at the moment.

I see Training Peaks have upgraded again, like what i see so far.

hf4z6sqo7vjngi

Friday
2km swim set - Technique Set
Love the drills as i find they really help with my swimming. Session was a wu of 200sw,200p,4x50k. Then 3x4x50 as front/mid/rear scull 25mtr and swim 25mtr. Into 4 x50 fist and 4x50 r'n'r followed by 4x50 fast on 75 coming in at 46,45,45,45 and 200 warm down as back crawl.
Time:50mins, Distance:2km

3.5hr Long Easy Bike
I was heading away for a night with the missus for her birthday and our wedding anniversary. 12 years married, its a long time:) As per usual i cycled up and the main focus for this spin was to get miles in the legs and at an easy pace, job done. Stopped off for a nice coffee and danish pastry in Warrenpoint. The roads up North are so much better than down here.
Time|Distance|Power|Avg speed
60mins|29.86kms|196watts|29.9kmph
60mins|30.47kms|193watts|30.5kmph
60mins|30.24kms|197watts|30.2kmph
32mins|17.96kms|200watts|33.2kmph
3:32|108.54kms|196watts|30.6kmph

Time:3:32:33, Dist:108.54kms, Pace:30.6kmph, Power:AP196w/NP198w, Cad:81,TSS:215, KJ:2417, Elev:655mtrs

Short Brick Run
Just a short run off the bike to see how the legs felt. I was straight into my running and no jelly legs. Cadence was a nice 92 and i could have went for longer.
Time:14:10, Dist:3.27km, Pace:4.19km, TSS:25

Saturday
2.9km swim set - Strength
Down to the hotel pool and hungover to bits. Struggled throughout the session and near puked a few times:o Got through the session but it was not pretty. Usual wu and into 6x 50 on 75 and des 1-3, fast 4-6, no ideas of times. Main set was 4x100sw,4x100 B+B, 3x100sw,3x100B+B, 200sw,2x100B+B and finishing off with 100sw,100B+B. I was due to do 4x50fast after and warm down but i skipped both as i was shagged.
Time: 65mins, Dist:2.9km

Long Bike, 1hr easy, 1hr @ IM power +20watts, 1hr @ IM power and easy home
After the crap swim the bike was in the car as i was far too hungover and the swim did not cure me. I was about to drive off and forget about cycling for the day but something happened, Roth, thoughts of my nemisis and my stubborness kicked in.
Out came the bike, kissed the missus goodbye and off i set. I stupidly forgot to start the garmin for the warm up part. I decided to do a loop out to Warrenpoint and back through Rathfrialand which i had done twice yesterday so there is about 25kms of data missing. Back into Newry and off i set into an hour at 230watts, straight away it felt controlled, steady effort but controlled. I was also holding a nice pace for the wattage and was feeling great. I ended up doing 70minutes as i knew there was a garage coming up and as a treat i was going to treat myself to a choc ice and a coke:) The following hour the IM power at 210watts felt like a doddle after holding an hour at 230watts. Even the easy warm down section felt handy. My two little legs felt like pistons on the bike and that old saying i felt like i had no chain on the bike today. Two century rides in the legs and no more hangover. Very solid session and one which will stand to me come Roth start line.
Time|Distance|Power|Avg speed
30mins|18.01kms|234watts|35.9kmph
30mins|16.09kms|232watts|32.2kmph
10mins|5.11kms|230watts|30.6kmph
30mins|17.87kms|211watts|35.7kmph
30mins|17.29kms|218watts|34.6kmph
10.28|5.68kms|204watts|32.6kmph
2:20:37|80.06kms|223watts|34.2kmph

Time:2:20:37(about50mins missing), Dist:80.06kms(25km missing), Pace:34.2kmph, Power:AP223w/NP225w, Cad:82,TSS:185, KJ:1865

I had planned a short run off the bike again but kids wanted cuddle time as soon as i got in the door....no contest really:)
Overall a great two days of training and i am licking my lips at the thoughts of Roth. Great to get some quality time with the missus, had a ball, plenty of stout, wine, steak, mai tais, woo woos and captain morgans. Did i say i was hungover:eek: 9 hours of training in two days and not a bother on me, feeling pumped right now.

bryangiggsy

Aliya Wailing Bench wrote: »

Friday
2km swim set - Technique Set
Love the drills as i find they really help with my swimming. Session was a wu of 200sw,200p,4x50k. Then 3x4x50 as front/mid/rear scull 25mtr and swim 25mtr. Into 4 x50 fist and 4x50 r'n'r followed by 4x50 fast on 75 coming in at 46,45,45,45 and 200 warm down as back crawl.
Time:50mins, Distance:2km

3.5hr Long Easy Bike
I was heading away for a night with the missus for her birthday and our wedding anniversary. 12 years married, its a long time:) As per usual i cycled up and the main focus for this spin was to get miles in the legs and at an easy pace, job done. Stopped off for a nice coffee and danish pastry in Warrenpoint. The roads up North are so much better than down here.
Time|Distance|Power|Avg speed
60mins|29.86kms|196watts|29.9kmph
60mins|30.47kms|193watts|30.5kmph
60mins|30.24kms|197watts|30.2kmph
32mins|17.96kms|200watts|33.2kmph
3:32|108.54kms|196watts|30.6kmph

Time:3:32:33, Dist:108.54kms, Pace:30.6kmph, Power:AP196w/NP198w, Cad:81,TSS:215, KJ:2417, Elev:655mtrs

Short Brick Run
Just a short run off the bike to see how the legs felt. I was straight into my running and no jelly legs. Cadence was a nice 92 and i could have went for longer.
Time:14:10, Dist:3.27km, Pace:4.19km, TSS:25

Saturday
2.9km swim set - Strength
Down to the hotel pool and hungover to bits. Struggled throughout the session and near puked a few times:o Got through the session but it was not pretty. Usual wu and into 6x 50 on 75 and des 1-3, fast 4-6, no ideas of times. Main set was 4x100sw,4x100 B+B, 3x100sw,3x100B+B, 200sw,2x100B+B and finishing off with 100sw,100B+B. I was due to do 4x50fast after and warm down but i skipped both as i was shagged.
Time: 65mins, Dist:2.9km

Long Bike, 1hr easy, 1hr @ IM power +20watts, 1hr @ IM power and easy home
After the crap swim the bike was in the car as i was far too hungover and the swim did not cure me. I was about to drive off and forget about cycling for the day but something happened, Roth, thoughts of my nemisis and my stubborness kicked in.
Out came the bike, kissed the missus goodbye and off i set. I stupidly forgot to start the garmin for the warm up part. I decided to do a loop out to Warrenpoint and back through Rathfrialand which i had done twice yesterday so there is about 25kms of data missing. Back into Newry and off i set into an hour at 230watts, straight away it felt controlled, steady effort but controlled. I was also holding a nice pace for the wattage and was feeling great. I ended up doing 70minutes as i knew there was a garage coming up and as a treat i was going to treat myself to a choc ice and a coke:) The following hour the IM power at 210watts felt like a doddle after holding an hour at 230watts. Even the easy warm down section felt handy. My two little legs felt like pistons on the bike and that old saying i felt like i had no chain on the bike today. Two century rides in the legs and no more hangover. Very solid session and one which will stand to me come Roth start line.
Time|Distance|Power|Avg speed
30mins|18.01kms|234watts|35.9kmph
30mins|16.09kms|232watts|32.2kmph
10mins|5.11kms|230watts|30.6kmph
30mins|17.87kms|211watts|35.7kmph
30mins|17.29kms|218watts|34.6kmph
10.28|5.68kms|204watts|32.6kmph
2:20:37|80.06kms|223watts|34.2kmph

Time:2:20:37(about50mins missing), Dist:80.06kms(25km missing), Pace:34.2kmph, Power:AP223w/NP225w, Cad:82,TSS:185, KJ:1865

I had planned a short run off the bike again but kids wanted cuddle time as soon as i got in the door....no contest really:)
Overall a great two days of training and i am licking my lips at the thoughts of Roth. Great to get some quality time with the missus, had a ball, plenty of stout, wine, steak, mai tais, woo woos and captain morgans. Did i say i was hungover:eek: 9 hours of training in two days and not a bother on me, feeling pumped right now.

mate u defo aint going to be able to blame lack of training for not going sub ten no pressure. gr8 work

RacoonQueen

12 years? You were about 22 getting married? Christ. :eek: You're a lucky man that she doesn't mind you spending so much time training on a weekend away.

Great weekends work.

shotgunmcos

+1 on what he said. Epic training. Roth is only going to put fire in your belly

El Director

Great 2 days put down there JB and still 2 more days of the weekend left! You are certainly on the right track for Roth, just keep the head down, ticking the sessions off one by one.

hf4z6sqo7vjngi

RacoonQueen wrote: »

12 years? You were about 22 getting married? Christ. :eek: You're a lucky man that she doesn't mind you spending so much time training on a weekend away.

Great weekends work.

Yeah 12 years and married at 22, early bloomer:) She much prefers the trained JB than the one who a few years ago on this particular weekend would be beering it up and playing in the Irish Open!!

hf4z6sqo7vjngi

Sunday
Recce of Boyne 10k route with club
After an early morning start of playing the Easter Bunny with the kids i decided to rock on down and do a recce of the Boyne 10k with the running club which is coming up soon. BTW great course, numbers and craic for those interested in having a go at a 10k.... details here http://www.boyne10k.ie/
It was a comfortable run and put in a few minutes at pace in the middle.
Time:57:47, Dist:12.8km, Pace:4.31km, TSS:99

Easy spin - Full of Easter dinner
I was down at the family home and had a fantastic family dinner. As usual i used the training trick with a family of cycling home whilst they drove;) Enjoyable ride and it felt easy apart from some saddle sores which i suppose was bound to happen after 3 big days of cycling and **** cycling shorts:rolleyes:.
I may need to revise my IM target wattage as this felt easy good at the wattage so 210w maybe understating what i am capable of in Roth.
Time:1:34:56, Dist:49.89kms, Pace:31.5kmph, Power:AP207w/NP208w, Cad:82,TSS:105, KJ:1100

Weekly numbers
02nd April - 08th Apr|# sessions|Time hh:mm|Distance kms
Total|14|17:23|377.76kms
Swimming|4|4:25|11.6kms
Cycling|6|10:34|333.78kms
Running|4|2:24|32.38kms
Strenth/Core|0|0:00|N/A


A very good week and considering a week after a marathon it was not something i was expecting. Solid work put down on the bike and the swim and running back in the mix after a weeks break. Feeling great at the moment and in particular showing massive improvements on the bike front. Looking forward to giving the Sportsman a right lash this weekend to see how i compare to last years result.

hf4z6sqo7vjngi

Monday
Easy run
I was due to get out on the bike for an hour easy but it kept spitting down. I ended up out for a run instead....i use the word run very loosely:o. It was slow and not enjoyable, i have over indulged the last few days and my stomach was in bits. A run to forget.
Time:44:39, Dist:9.37kms, Pace:4:45km

Back to clean living from today. I have let the diet go a bit since Barca so need to get back to eating good stuff, glad all the Easter eggs are gone. Need to work some core back into my weekly schedule as well.

hf4z6sqo7vjngi

Tuesday
1.6km swim set - 400/100/50 tt efforts
Time to set some benchmarks in the water. Done my usual wu followed by some 50's des on 75. First up was the 400tt effort followed by an easy 100sw then 100tt easy 100sw and finish with the 50tt.
400tt - 6.49 - 1.42 avg p/100 - I was hoping for sub 6:30, probably went out too hard and had to dig deep the last 100 to keep the effort going. Near coughed up a lung when i finished. Dissapointing.
100tt - 1.34 - 1.34 avg p/100 - Balls out stuff and i think my fastest ever 100 although not sure. Better
50tt - 0.42 - 1.24 avg p/100 - I think i broke the 40 mark once before so dissapointing to only clock a .42sec.
Time:35mins, Distance:1.6km

Speed work running - Short Intervals at RP or -10sec below
Initially my coach had set me some 800s just below RP for this weekends race at the Sportsman. The club were doing there own session as 4x800, 3x200, 1x600 so i decided to join the fast group for the 800s and see how i got on. This was a tough session and i forgot how tough the speed work is especially coming off the back of marathon focused training. I could not get the legs moving quick enough and it probably did not help that it was on the grass track and wet. In a sadistic way i enjoyed the effort and pain.

Interval|Time|Pace
800 (1)|2:47|3:28km
800 (2)|2:53|3:36km
800 (3)|2:49|3:31km
800 (4)|2:55|3:39km
200 (1)|32secs|2:40km
200 (2)|33secs|2:46km
200 (3)|31secs|2:39km
600 (1)|2:13|3:42km
Time:35:16, Dist:8.53km, Pace:4.08km, TSS:79

Bit of a novelty factor but looks like i will be racing in the Irish colours in Roth!! They must be hard up:rolleyes:

tunney

Aliya Wailing Bench wrote: »

Tuesday
1.6km swim set - 400/100/50 tt efforts
Time to set some benchmarks in the water. Done my usual wu followed by some 50's des on 75. First up was the 400tt effort followed by an easy 100sw then 100tt easy 100sw and finish with the 50tt.
400tt - 6.49 - 1.42 avg p/100 - I was hoping for sub 6:30, probably went out too hard and had to dig deep the last 100 to keep the effort going. Near coughed up a lung when i finished. Dissapointing.
100tt - 1.34 - 1.34 avg p/100 - Balls out stuff and i think my fastest ever 100 although not sure. Better
50tt - 0.42 - 1.24 avg p/100 - I think i broke the 40 mark once before so dissapointing to only clock a .42sec.
Time:35mins, Distance:1.6km

Speed work running - Short Intervals at RP or -10sec below
Initially my coach had set me some 800s just below RP for this weekends race at the Sportsman. The club were doing there own session as 4x800, 3x200, 1x600 so i decided to join the fast group for the 800s and see how i got on. This was a tough session and i forgot how tough the speed work is especially coming off the back of marathon focused training. I could not get the legs moving quick enough and it probably did not help that it was on the grass track and wet. In a sadistic way i enjoyed the effort and pain.

Interval|Time|Pace
800 (1)|2:47|3:28km
800 (2)|2:53|3:36km
800 (3)|2:49|3:31km
800 (4)|2:55|3:39km
200 (1)|32secs|2:40km
200 (2)|33secs|2:46km
200 (3)|31secs|2:39km
600 (1)|2:13|3:42km
Time:35:16, Dist:8.53km, Pace:4.08km, TSS:79

Bit of a novelty factor but looks like i will be racing in the Irish colours in Roth!! They must be hard up:rolleyes:

Sweet fvck, you're not going to be one of those gimps that does one race in Irish gear with a beer belly stretching the IRL on the front and then insist on wearing the gear in all races, triathlon and running, that they do afterwards?

Swim times better than expected I'd have thought? New armbands?

hf4z6sqo7vjngi

tunney wrote: »

Sweet fvck, you're not going to be one of those gimps that does one race in Irish gear with a beer belly stretching the IRL on the front and then insist on wearing the gear in all races, triathlon and running, that they do afterwards?

Swim times better than expected I'd have thought? New armbands?

First off we do not all have large bellies such as yourself:) Secondly i am likely to wear the suit when going to bed, on training sessions, 5k charity runs and out socialising so people can go wow he must be a pro/elite:)

Swim times not so bad, i did get a new pair of armbands and an on board motor fitted. Worried about your ass being handed to you in Roth yet Mr Tummy Tunney, i probably would :pac: Best get the cobwebs of the TT bike:)

tunney

Aliya Wailing Bench wrote: »

First off we do not all have large bellies such as yourself:) Secondly i am likely to wear the suit when going to bed, on training sessions, 5k charity runs and out socialising so people can go wow he must be a pro/elite:)

Swim times not so bad, i did get a new pair of armbands and an on board motor fitted. Worried about your ass being handed to you in Roth yet Mr Tummy Tunney, i probably would :pac: Best get the cobwebs of the TT bike:)

"JackBack do you HAVE to wear that to bed again??? Especially on date night"

tunney

Aliya Wailing Bench wrote: »

First off we do not all have large bellies such as yourself:) Secondly i am likely to wear the suit when going to bed, on training sessions, 5k charity runs and out socialising so people can go wow he must be a pro/elite:)

Swim times not so bad, i did get a new pair of armbands and an on board motor fitted. Worried about your ass being handed to you in Roth yet Mr Tummy Tunney, i probably would :pac: Best get the cobwebs of the TT bike:)

I beat you => I win
You bear me => I win

I can only lose if Mr Tango beats one of us. Or if you do an mcos.

(Sorry mike )

shotgunmcos

tunney wrote: »

I beat you => I win
You bear me => I win

I can only lose if Mr Tango beats one of us. Or if you do an mcos.

(Sorry mike )

LOL, cool Tunney, although my expectations were not as lofty as yours on your first IM

JB, whats this about wearing an IRL suit for Roth?

hf4z6sqo7vjngi

tunney wrote: »

"JackBack do you HAVE to wear that to bed again??? Especially on date night"

They will replace my spiderman pj's:)

tunney wrote: »

I beat you => I win
You bear me => I win
I can only lose if Mr Tango beats one of us. Or if you do an mcos.
(Sorry mike )

True you can then say the pupil beat the teacher:) Poor Mr Tango, you give him a worse time than me:) You have lost me on the Mcos reference, i am having a blonde moment.

shotgunmcos wrote: »

LOL, cool Tunney, although my expectations were not as lofty as yours on your first IM

JB, whats this about wearing an IRL suit for Roth?

Roth is the ETU Long Distance European Championships this year so i will be proudly AG representing my country (cue head explosion by Tunney:P). I heard he applied and they laughed when they seen him.... apparently they said something like "there is no way you are an athlete, sure it looks as if you could not run a 5k" (might be lies though):)

I think this Roth banter needs a thread of its own at this rate:) A lot of smack talk going on.

menoscemo

Aliya Wailing Bench wrote: »

I think this Roth banter needs a thread of its own at this rate:) A lot of smack talk going on.

Last year we had a thread for this kind of Talk

http://www.boards.ie/vbulletin/showthread.php?t=2056279589

nerraw1111

Loving the smackdown talk.

Five mins after leaving transition, Tummy cracks after Tunney jibe

https://www.youtube.com/watch?v=QwKaeWkYbqk

El Director

nerraw1111 wrote: »

Loving the smackdown talk.

Five mins after leaving transition, Tummy cracks after Tunney jibe

https://www.youtube.com/watch?v=QwKaeWkYbqk

Quality 360 degree punch/slap there at 3sec

tunney

I'm sore JB would pack quite a punch and I'm sure after a while my kneecaps would get sore from him punching them.

hf4z6sqo7vjngi

tunney wrote: »

and I'm sure after a while my kneecaps would get sore

Not surprising, sure of course they would get sore with the extra weight you are carrying around:)

hf4z6sqo7vjngi

Wednesday

Sweet f.a, was due to go for an early swim but sleep becoming an issue in the house so i am moving into the shed. Missed a lunch and evening opportunity due to work. grrrrrrr

Hopefully back on the horse later with an FTP bike session out on the road as no turbo on the go:o

hf4z6sqo7vjngi

Thursday
1hr bike with 2x5min FTP efforts
We decided to bin the FTP test as the race on Sunday should give an idea. I struggled on the FTP efforts a bit but both came in at 284w and 286w. Whilst my cardiovascular/easy power is improving i have not doing anything around FTP efforts in a long time so i suppose it was going to be a shock to the legs.
Time:60mins, Dist:31.57kms, Pace:31.6kmph, Power:AP217w/NP225w, Cad:77,TSS:77, KJ:750

2400mtrs swim set - technique/drills
This was Fridays swim pulled forward a day as i was going to do Wednesdays missed swim on Friday....make sense:) Drills focussed on kick, fist, rnr and i also had 5x200 B+B work which went ok. My 9yr old has a better kick than me.
Time:60mins , Dist:2400

Friday
3000mtr swim set
Dogged this one out and fought the water, did not enjoy it all. Jumped on Bryangiggsys feet for a good few of the 100s and i was holding his feet with the pull buoy but could not stay with him without.
Main set was 18x100 alt sw/p coming in between 1:42 to 1:50 although the last few creeped out to 1:55. I was mostly using the buoy, probably 12 to 6 in favour as legs felt a little jaded.
Time:1:10, Dist:3000mtrs

Swimming is becoming a pain in the ass if i am being honest. Cannot get to grips with it even though the sessions are way more structured than last year. One week i am flying and the next it feels like hard work. You sometimes ask yourself is all that work for a few minutes better used elsewhere for bigger gains on bike and run. I know the work still needs to be done so you don't drown etc:) Meh.
Mr Tango will have a good 25min lead out of the water in Roth and Peanut Man whos only swimming has been in his bath at home will probably put 10mins into me. Fvkers both of them:pac:

shotgunmcos

+1 on the Meh!

So from your gang I have
Peanut Man
Mr Tango
Cakeface?
Mrbrakesalot

Who am I missing

What are the school kids calling you these days?

hf4z6sqo7vjngi

shotgunmcos wrote: »

+1 on the Meh!

So from your gang I have
Peanut Man
Mr Tango
Cakeface?
Mrbrakesalot

Who am I missing

What are the school kids calling you these days?

I would have thought Peanut Man and Cakeface (AKA MrGottaGetaGateau) would be very clear by now on who is who.:) I think we are missing a few other names but i will let the master of nicknames come up with them;)

TheRoadRunner

shotgunmcos wrote: »

So from your gang I have
Peanut Man
Mr Tango
Cakeface?
Mrbrakesalot

Who am I missing

What are the school kids calling you these days?

Having a laugh at the name calling myself. In my head don't see you as real people but rather have carton characters in your place

How did Mr Tango get his name? I can have a rough guess at the rest.