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PDCAT

paddybarry wrote: »

Hey PDCAT,
Would it not be worth considering getting a MRI on the groin? At least that way you know what you are dealing with.
PB

Hi Paddy

I've had an MRI conducted last January in Santry Sports Surgery Clinic. Diagnosis was Multi Factorial Groin Pain (i think the old phrase was 'ostetis pubis'). Basically the groin pain is caused by the injury to the pubic bone. Seemingly this injury takes a long time to heal. Three weeks ago, i went back up to Santry Hospital to speak to the Doctor as it seemed to be taking longer than originally expected to heal. His advice was to keep doing what i have been doing. Be very careful to build up mileage slowly, take a step back if injury flares up, make sure to continue to complete Core work.
Two weeks ago, i felt i was over the worst, but it seemed to flare up last Friday and hence the step back. I'll be monitoring it closely over the next few weeks, and may take another trip back up to SSC if i feel it's not getting better.

PDCAT

Monday 17/10/16= Bike: Spinning Class - Another tough one, handy if i had a heart rate monitor on me when doing this. Ordered one online - should have it by the end of the week.

Tuesday 18/10/16 = Swim- 1 Hour - Basically conducted the same session that we had completed with the coach the previous Thursday.

Core: No running this week, so plan was to complete 45 minutes of core work.

Wednesday 19/10/16 = Swim- 1 Hour - Same session as previous evening (Total Swim = 900 meters)

Thursday 20/10/16 = Bike (Turbo) - 1 Hour - Following the same session that the spinning class uses on a Monday evening. Tough session, but feel this will help me gain some improvements.

Swim: 1 Hour - Lesson - My second week with the group. Stayed with the more advance beginner group (5 of us). Plan was:
100m Warm up (60 sec recovery)
100m Zip up (60s)
100m Fist closed (60s)
3 x 100m @75% (60s)
200m (Boards & Fins)
100m freestyle (with Fins)
100m Cool Down

Tough as the recoveries are much shorter than i'm used to. (Total Swim - 1k)

Friday 21/10/16 = Core: 45 Minutes

Saturday 22/10/16 - Core: 40 Minutes

Sunday 23/10/06 = Bike (Turbo) - 1 Hour - Wore the Heart Rate monitor for the first time. Handy tool to ensure that i'm pushing myself sufficiently.

PDCAT

Monday 24/10/16= Swim- 1 Hour - Conducted the same session that we had completed with the coach the previous Thursday. Found it a bit easier on my own than with a group of people swimming behind you. Total Swim (1k).

Bike: Spinning Class - He introduced some new bits into this session which were tough. HR rose to Max 181bpm and was operating in the 170's for a fair bit of this session.

Tuesday 25/10/16 = Run - 3.33 30.00 (9.00). Running with the HR monitor for the first time. Have decided to slow down to ensure my HR is at recovery zone <140bpm. Hoping taking it easier may help with the groin.

Swim- 1 Hour - Again, ran through the same session as last week. Total Swim (1k)

Wednesday 26/10/16 = Bike (Turbo) - 1 Hour - Following the same session that the spinning class uses on a Monday evening.

Thursday 27/10/16 = Run - 5.00 46.06 (9.13) - Again ensured to run slowly. No issues.

Core: 45 minutes completed.

Swim: 1 Hour - Lesson - Plan was:
100m F/S Warm up (60 sec recovery)
2 x 100m F/S @75% (60R)
100m - one arm (60R)
6 X 50m Sprints (30R)
200m (Boards & Fins)
4 X 50m Sprints (Fins) (30R)
100m F/S easy (60R)
4 X 25m Sprints (30R)
100m Cool Down

Found this very tough. Recoveries very short. (Total Swim - 1.3k)

Friday 28/10/16 = Bike (Turbo) - 1 Hour - Again tough going. Looking at mixing these turbo sessions up a bit. Taking some good turbo sessions from cycling website.

Core: 45 minutes

Saturday 29/10/16 - Run - 3.16 30.00 (9.30) - Supposed to run for 45 minutes. Cut this short as could feel a pulling sensation in the pubic bone area. No issues once the run was finished. Just shortened the run to avoid any injury.

PDCAT

Monday 31/10/16= Swim- 1 Hour - Conducted the same session that we had completed with the coach the previous Thursday. This went well, found it a lot easier swimming on my own, slowing down a bit rather and being more relaxed. Total Swim (1.35k).

Bike: (Turbo) - 1 Hour - No spinning class this week due to the Bank Holiday. Instead used the turbo. Went ok.

Tuesday 01/11/16 = Run - 5.00 45.06 (9.01). Again slowing down a fair bit on the run's in order to give the groin/pubic bone a better chance.

Swim- 1 Hour - Again, ran through the same session as last week. Total Swim (1.35k)

Wednesday 02/11/16 = Bike (Turbo) - 1 Hour - Following the same session that the spinning class uses on a Monday evening.

Thursday 03/11/16 = Run - 5.00 46.41 (9.20) - No issues.

Swim: 1 Hour - Lesson - Plan was:
200m F/S Warm up (60s)
200m F/S Pull Buoy (60s)
2 x 200m F/S @ 75% (60s)
200m (Boards) (60s)
200m F/S Cool Down

This went well for me. Trying to focus on kicking my legs properly as this seems to be an issue for me. My Fins finally arrived on Friday so can practice more drills using these. (Total Swim - 1.35k)

Friday 04/11/16 = Bike (Turbo) - 1 Hour - 'Strength' - Using a website which focuses on ways of using the turbo to improve areas of your biking using HRM. The first one focused on improving your strength moving between Zone 2 & Zone 3. Found it enjoyable and tough as well.

Core: 45 minutes

Saturday 05/11/16 - Run - 5.00 46.12 (9.14) - Went ok with no problems.

Sunday 06/11/16 - Core: 45 minutes.

PDCAT

Monday 07/11/16= Swim- 1 Hour - Again, followed same drill as last weeks lesson. Total Swim (1.35k).

Bike: (Spinning Class) (1 Hour) - Back to this class after a weeks break. He's mixing the session up a bit to keep it interesting and to ensure that its tough.

Tuesday 08/11/16 = Run - 5.00 45.45 (9.09). No major issues.

Swim- 1 Hour - Same as the previous evening. Total Swim (1.35k)

Thursday 10/11/16 = Swim: 1 Hour - Was working late so missed the swimming lesson tonight. Decided to go to the pool after work and to make up a drill for myself. Plan was:

200m F/S Warm up (60s)
200m F/S (Fins) (60s)
300m F/S @ 75% (60s)
200m (Boards & Fins) (60s)
4 x 25m sprints (30s)
200m F/S Cool Down

Also threw in 3 x 50m at the end focusing on kicking. Total Swim (1.35k)

Friday 11/11/16 = Bike (Turbo) - 1.15 Hours - 'Threshold' - Moved between active recovery (Zone 1) and upper Zone 4 (10 minutes on/off).

Saturday 12/11/16 - Run - 5.00 46.24 (9.17) - No issues

Sunday 13/11/16 - Bike (Turbo) - 1.15 Hours - 'Sweetspot' - Session focused on 2 x 20 minutes at Upper Zone 3/ Lower Zone 4, with recovery in Zone 1.

PDCAT

Monday 14/11/16= Swim- 1 Hour - Early morning swim. Followed same drill as last weeks lesson. Went well. Total Swim (1.55k).

Bike: (Spinning Class) (1 Hour) - Usual tough session.

Tuesday 15/11/16 = Bike (Turbo) - 1.15 Hours - 'Cadence'. This effort was focused on cadence. Basically alternated between 90 & 120 rpm with 1 minutes effort on/off.

Wednesday 16/11/16 = Run - 6.00 56.08 (9.21) - No issues

Swim- 1 Hour - This did not go well. Never felt good. Struggled with breathing. Total Swim (1.5k).

Thursday 17/11/16 = Bike (Turbo) - 1.15 Hours - 'VO2' Max.
This was tough: 5 x 3 minute intervals in Zone 5 with recoveries in Zone 1.
Legs were tired after this.

Swim: 1 Hour - Lesson: Had missed last weeks class. Given the hard bike session i had in the morning coupled with the poor swim i had the night before, i was apprehensive about this. Plan was:

200m F/S Warm up (60s)
300m F/S @75% (60s)
500m F/S @ 75% (60s)
200m (Boards & Fins) (60s)
200m F/S @75% (60s)
200m F/S Cool Down

This went very well. Had never swam more than 300m before so to complete 500m was a big moment for me. Total Swim (1.5k)

Sunday 20/11/16 - Run - 6.00 55.13 (9.12) - No issues

Overall, a pretty good week for me. Swimming and Cycling went well. Missed one run due to work/life issues.

PDCAT

Monday 21/11/16= Bike: (Turbo) (1 Hour) - Missed the 'Spinning Class' due to work. However, late in the evening, managed to use the turbo and complete my own made up spinning session.

Wednesday 23/11/16 = Run - 6.00 55.28 (9.14) - No issues

Swim- 1 Hour - Completed the same drills as last week which included a 500 meter swim. Went well. Total Swim (1.6k).

Thursday 24/11/16 = Swim- 1 Hour - Same drills as Wednesday. Went well. Total Swim (1.6k).

Saturday 26/11/16 = Swim - 1 Hour - Missed the coached session on Thursday due to work. Spoke with one of the guys in the group and followed the session that they completed. Plan was:

200m F/S Warm up (60s)
100m easy/ 50m sprints X 8 (30s)
200m F/S Cool down

Found this tough, especially the first couple of drills. Total Swim (1.6k)

Bike (Turbo) - 1Hour - 'Strength'.
Again tough enough session on the turbo, moving between Z1/Z4.

Sunday 27/11/16 - Run - 6.00 54.56 (9.09) - No issues

Bike (Turbo) - 1Hour - 'Threshold'.
Due to missed sessions during the week, meant i was busy catching up on the weekend. Another toughie on the turbo moving to Z3/Z4.

Another decent week. Again missed one run due to busy early in the week. Hopefully will get back on top of this over the coming weeks as i'll have more time on my hands.

PDCAT

Monday 28/11/16= Bike: (Spinning Class) (1 Hour) - Back spinning this week with the local Triathlon club. Fairly tough going this. It's a 10 week course and the sessions are getting tougher each week.

Tuesday 29/11/16 = Swim: 1 Hour - Same drills as last Thursday. Again found it fairly tough going. Total Swim (1.6k)

Wednesday 30/11/16 = Run - 6.00 53.39 (8.56) - No issues

Swim- 1 Hour - Again same drills again as Tuesday. Total Swim (1.6k).

Thursday 01/12/16 = Bike: (Turbo - 1.15 Hours - 'Sweetspot').
Included 2 x 20 minutes in upper Z3/lower Z4.

Swim - 1 Hour - Back at the coaching lesson tonight after missing last week. This is week nine and i can see big improvement since i first joined this nine weeks ago. Plan was:

200m F/S Warm up (60s)
200m F/S @ 75% (60s)
400m (Pull Buoy & Paddles) (60s)
200m (Boards & Fins) (60s)
200m with Fins (60s)
100m F/S with sighting
200m F/S Cool down

Easier session tonight. Went ok apart from the 'sighting' which was a bit of a joke. I'd need alot of practice on this. Total Swim (1.6k)

Friday 02/12/16 - Run - 6.00 54.15 (9.02) - No issues

Saturday 03/12/16 - (Turbo - 1 Hours - 'Cadence'). This is probably the easiest session i'm currently doing on the Turbo.

Sunday 04/12/16 - Run - 6.00 54.23 (9.04) - Noticing some slight groin ache after this run.

PDCAT

Monday 05/12/16= Bike: (Spinning Class) (1 Hour) - Another tough session this week. Same drill as previous week. Noticing my HR is a fair bit lower doing these sessions than it was when i first started.

Tuesday 06/12/16 = Run - 6.00 56.28 (9.25) - After noticing the groin acting up a little after Sunday's run, decided to run this one on grass. A lot slower doing these run's on grass.

Swim: 1 Hour - Same drills as last Thursday. Went ok. Total Swim (1.6k)

Wednesday 07/12/16 = Swim- 1 Hour - Again same drills again as Tuesday. Total Swim (1.6k).

Thursday 08/12/16 = Swimming Lesson - Last of the coached sessions tonight. This was the 10th week, i managed to make it to 7 of them and i've progressed a great deal since starting these.
Plan was:

200m F/S Warm up (60s)
6 X 100m F/S @ 80% (30s)
100m (Fly with Fins) (60s)
100m (swim on side - Fins) (60s)
8 x 25m sprints (Fins) (30s)
100m F/S easy (60s)
2 x 50m sprints (60s)
200m F/S Cool down

This was tough, especially the 6 x 100m with only 30s recovery. Also the 8 x 25m sprints with short recovery. Managed to get through it fairly well and delighted with the session. Total Swim (1.6k)

Friday 09/12/16 - Run - 6.00 55.34 (9.16) - Back on the road for this one as had to run it later in the evening.

Saturday 10/12/16 - Bike: (Turbo - 1.15 Hours - 'VO2' Max). Late on Saturday evening in the garage. Involves 5 x 3 minute in Zone 5 with 7 minutes in Zone 1 recovery. Throw in 10 minutes Warm up/ Cool Down. Tough session. Few issues with the bike that i need to sort out.

Sunday 11/12/16 - Run - 6.00 57.44 (9.37) - Back on the grass surface for this. Early on a frosty morning - very peaceful with nobody around at this time. Very slow.

Bike: (Turbo - 1 Hour - 'Strength'). Again moving between Zone 1/ Zone 4. Working a higher gear pushing between 50/60 rpm's.

PDCAT

Monday 12/12/16= Swim (1 Hour) - Same drills as last Thursday. Went well. Total Swim (1.6k)

Bike: (Spinning Class) (1 Hour) - Last week of this spinning coached class.Managed to make 9 out of the 10 weeks. Feel i have made a lot of progress over these past 10 weeks. However, won't really know for sure until i go out on the road again. We used the same drill as previous week. Went ok. Have enrolled again in January for another 10 weeks of this class.

Tuesday 13/12/16 = Run - 6.00 56.55 (9.29) - At the moment, running majority of these run's on the local Gaa pitch. Again very slow, no issues with injury.

Swim: 1 Hour - Same drills as last Thursday. Went ok. Total Swim (1.6k)

Wednesday 14/12/16 = Bike: (Turbo - 1.15 Hours - 'Threshold'). Another tough one, working between Upper Zone 4 and recovery Zone 1. Warmup and cool down in Zone 2.

Thursday 15/12/16 = Swimming - No swimming lesson this week. So decided to go to the pool and make up my own plan. Was looking to get in a long slow swim to see if i could increase my distance and gain some endurance.
Plan was:

200m F/S Warm up (60s)
800m F/S (60s)
200m (Boards & Fins) (60s)
8 x 25m sprints (Fins) (30s)
200m F/S Cool down

800 meters is by far the longest distance i've ever swam. Happy with this. Found the last few lengths tougher. Having said that, probably could have done some more if really pushed. Will try and complete the session above on two occasions next week. Total Swim (1.6k).
Have enrolled for another 10 week of coached lessons in January in the beginners group.

Friday 16/12/16 - Run - 6.00 57.59 (9.40) - Very slow - on grass. Didn't think it was possible for me to run this slow.

Saturday 17/12/16 - Bike: (Turbo - 1.15 Hours - 'Sweetspot'). Late on Saturday evening in the garage. What else would i be doing on a Saturday evening. Included 2 x 20 minutes in Upper Zone 3/ Lower Zone 4 with recovery in between in Zone 1. Warm up and cool down in Zone 2.

Sunday 18/12/16 - Run - 6.00 55.05 (9.11) - Again around the pitch. Quicker than the recent run's down there. Not sure why.

PDCAT

Monday 19/12/16= Bike: (Turbo - 1 Hour - 'Cadence'). Probably the easiest of the turbo sessions i'm doing at the minute. Warm up/Cool down in Zone 2. Then 2 x 12 minutes alternating between 90 rpm and 120 rpm.

Tuesday 20/12/16 = Run - 6.00 55.30 (9.15) - Around the pitch. Went ok.

Swim: 1 Hour - Same drills as last Thursday. Another 800 meter long swim. Went ok. Total Swim (1.6k)

Wednesday 21/12/16 = Swim: Early in the morning. Same drills as previous evening. Found the 800 meter section a little harder. Probably due to completing the same session a little over 12 hours earlier. Muscles probably a little tired. Total Swim (1.6k)

Bike: (Turbo - 1.15 Hours - 'VO2 Max''). This is always a tough one. Warm up and cool down in Zone 2. Includes 5 x 3 minute intervals in Zone 5 with seven minutes recovery in between. Problem i'm having with this session is that it's taking me nearly the 3 minutes to get my HR up to Zone 5. In Zone 4 from the first 20 seconds and spend the next 2 minutes trying hard to get it to move towards Zone 5.

Thursday 22/12/16 = Run - 6.00 56.52 (9.28) - Very slow around the pitch. Not much to be said.

Swim - Again made up my own plan this week.
Plan was:

200m F/S Warm up (60s)
8 X 100m F/S (30s)
200m (Boards & Fins) (60s)
4 X 50m sprints (Fins) (30s)
200m F/S Cool down

Total Swim (1.6k).

Saturday 24/12/16 - Run - 6.00 55.38 (9.16) - No issues.

Missed a bike ride on Friday night due to issues with the skewer snapping in the rear wheel. Managed to get a second hand one off a friend and can use it for the time being. However, bike is moving a little on the Turbo Trainer at the minute. Need to tighten it a little.

PDCAT

Wednesday 28/12/16 =Bike (Turbo) - 1 Hour - 'Strength'. No spinning class this week. Due to xmas festivites, i managed to miss a few sessions. Not going to worry about it though. Had a big socializing session on Monday so only back to it on Wednesday.
Again tough enough session on the turbo, moving between Z1/Z4.

Thursday 29/12/16 = Run - 6.00 54.00 (9.00) - Managed to get the mother to take the two girls so i could get this run in around the pitch.

Swim - Worked the same plan as last week. Went ok.
Plan was:

200m F/S Warm up (60s)
8 X 100m F/S (30s)
200m (Boards & Fins) (60s)
4 X 50m sprints (Fins) (30s)
200m F/S Cool down

Total Swim (1.6k).

Friday 30/12/16 - Bike (Turbo) - 1 Hour - 'Threshold'. - Found this tougher than Wednesday's session. This included 3 x 10 minutes in upper Zone 4 which i find very tough. Throw in 10 minutes warm up/cool down in Zone 2 and a couple of Z1 recoveries.

Swim: Same plan as previous night. Found it tougher due to legs a little tired after bike session that morning. Also swimming lane a little crowded this evening.

Sunday 01/01/17 -Run - 6.00 53.58 (8.59) - Early start around the pitch, went ok. Had another socializing session after this (last one of the xmas). So knocked out for a day or two. Back to training on Wednesday.

PDCAT

Tuesday 03/01/17 = Swim (Lesson - 1 Hour). Annual heavy Drinking session on New Years day, hungover Monday, so only back into the swing of things on Tuesday. First of 10 week swim lessons. Again, i'm in the beginner class which i'm happy with. Plan was:

200m F/S Warm up (60s)
5 x 100m F/S @80% (30s)
200m (Boards & Fins) (60s)
2 X 100m (Fins - Long Glide) (60s)
2 X 100m (breathing 3/5/3/5) (60s)
2 X 100m (sighting every 6) (60s)
200m F/S Cool down.

Went ok, struggled a little with the sighting. Also six in our lane, couple of slower people so we were getting held up a little. Total Swim (1.75K).

Wednesday 04/01/17 =Bike (Turbo) - 1.15 Hours - 'Sweetspot'. Good workout, enjoyed this, tough enough. Included 2 x 20 mins in upper Z3/ lower Z4.

Swim: - 1 Hour - Worked the same plan as Tuesday night. Total Swim (1.7K)

Thursday 05/01/17 = Bike (Turbo) - 1 Hour - 'Cadence'. This is normally the easiest of my workouts on the bike. Decided to change it slightly to make it tougher.

Friday 06/01/17 - Run - 6.00 54.11 (9.02) - Around the pitch, no issues.

Swim: - 1 Hour - Worked the same plan as Tuesday night. Total Swim (1.75K)

Saturday 07/01/17 - Bike (Turbo) - 1.15 Hours - 'VO2 Max'. - Started off ok. HR hit Zone 5 for the first two reps. Issue with the bike then upset my rhythm. Had to stop for 10 minutes to fix. Last three reps - couldn't manage to hit Zone 5.

Sunday 08/01/17 -Run - 6.00 55.46 (9.17) - Could only manage two runs last week, went ok.

PDCAT

Monday 09/01/17 = Swim - 1 Hour - Love these early Monday morning swims. Completed same workout as given by coach in last Tuesday's class.
Total Swim (1.7K).

Bike (Turbo) - 1 Hour - 'Strength'. Went ok, hopefully the legs are seeing the benefit from this session. Basically 3 x 10 minutes in Zone 3 at 60rpm with high gear.

Tuesday 10/01/17 = Run - 6.00 53.56 (8.59) - Around the pitch, no issues.

Swim - 1 Hour (Lesson). Second week of these coached lessons. Plan was:

200m F/S Warm up (60s)
10 X 50m @80% (30s)
100m easy (60s)
200m (boards & fins) (60s)
8 x 25m sprints (30s)
100m easy (60s)
8 x 25m sprints (diving)
200m F/S Cool Down

Found this very tough. Lots of shorter stuff so by the end of the session, my arms and legs were wrecked. Also never done any diving before, so this was interesting.
Total Swim (1.6k)

Wednesday 11/01/17 = Swim: - 1 Hour - Worked the same plan as the previous night. Very tough, was completing this session 12 hours after completing the coached session the night before. Body was wrecked towards the end of this. Total Swim (1.7K)

Bike (Turbo) - 1.15 Hour - 'Threshold'. Found it difficult to get HR into the correct zone. Maybe affected by the fact that i was really tired after two sessions for each of the last three days, which included two tough swims.
Session included 3 x 10 minutes at upper Zone 4. Struggled to get out of lower Zone 4 over the three attempts.

Thursday 12/01/17 = Core: 45 Minutes - Took a break from training today. Decided to do some core exercises focusing on my injured groin area. Haven't done these in a while.

Friday 13/01/17 - Run - 6.00 55.55 (9.19) - Around the pitch, no issues.

Bike (Turbo) - 1.15 Hour - 'Sweetspot'. - Went ok, found it tough. Included 2 x 20 minutes at Upper Z3/ Lower Z4.

Saturday 14/01/17 - Core: 30 Minutes - Another half an hour of core work.

Sunday 15/01/17 -Run - 6.00 55.45 (9.17) - Enjoyed this run. Legs felt good. Will have to start looking to get back out onto the road again.

PDCAT

Monday 16/01/17 = Swim - 1 Hour - Another lovely Monday morning swim. Great start to the week. Completed same workout as given by coach in last Tuesday's class.
Total Swim (1.7K).

Bike (Turbo) - 1 Hour - 'Cadence'. This used to be by far the easiest session i done on the bike. I've changed the gears that i'm using for this session and it's a lot tougher.

Tuesday 17/01/17 = Run - 6.00 55.20 (9.13) - Around the pitch, no issues.

Swim - 1 Hour (Lesson). Third week of these coached lessons. Plan was:

200m F/S Warm up (60s)
100m F/S (60s)
200m F/S (60s)
300m F/S (60s)
200m F/S (60s)
100m F/S (60s)
100m Fly (60s)
100m (swim on side) (Fins) (60s)
200m F/S (Fins) (60s)
200m F/S (Pull Buoy) (60s)
200m F/S Cool Down

Total Swim (1.9k)

Wednesday 18/01/17 = Bike (Turbo) - 1.15 Hour - 'VO2 Max'. As usual, very tough to get into Zone 5 in 3 minutes. Manage to get to upper Zone 4 quickly but after this, it drags a bit.
Session included 5 x 3 minutes in Zone 5 with 7 minutes recovery.

Thursday 19/01/17 = Swim - 1 Hour - Completed same workout as given by coach in Tuesday's class.
Total Swim (1.9K).

Friday 20/01/17 - Run - 6.00 55.34 (9.16) - Around the pitch, no issues.

Bike (Turbo) - 1 Hour - 'Strength'. - Included 3 x 10 minutes in Zone 3 at 50/60 rpm in high gear. Found this tough.

Sunday 22/01/17 -Run - 6.00 54.06 (9.01) - Again around pitch, no issues. Might try and increase this to 8 miles in the next couple of weeks on the road and see what reaction the groin gives.

PDCAT

Monday 23/01/17 = Swim - 1 Hour - Completed same workout as given by coach in last Tuesday's class.
Total Swim (1.9K).

Bike (Turbo) - 1.15 Hours - 'Threshold'. Includes 3 x 10 minutes in upper Zone 4. Found this tough, but assume that's the intention of the session.

Tuesday 24/01/17 = Run - 6.00 54.26 (9.04) - Around the pitch, no issues.

Swim - 1 Hour (Lesson). Fourth week of these coached lessons. Plan was:

200m F/S Warm up (60s)
100m F/S Easy (50m F/S Sprint) X 6
200m (Boards & Fins)
2 X 50m sprints (Fins)
8 X 25m sprints (Diving in)
200m F/S Cool Down

Tough going. Diving went alot better than previous week as the goggles managed to keep the water out this time.
Total Swim (1.8k)

Wednesday 25/01/17 = Bike (Turbo) - 1.15 Hour - 'Sweetspot'. Includes 2 x 20 minutes in Upper Z3/ Lower Z4. Tough going.

Thursday 26/01/17 = Swim - 1 Hour - Completed same workout as given by coach in Tuesday's class.
Total Swim (1.8K).

Core: Completed 45 minutes of core work later in the evening.

Friday 27/01/17 - Run - 6.00 53.37 (8.56) - Around the pitch, no issues.

Bike (Turbo) - 1 Hour - 'Cadence'. - Went ok.

Sunday 29/01/17 -Run - 6.00 54.27 (9.04) - Again around pitch, no issues.

Would have liked to get another core session completed either on Sat/Sun evening, but laziness got the better of me, so just watched a few movies instead.
Shorter week of training this week and will miss a couple of sessions as i have a stag from Friday - Sunday.

PDCAT

Monday 30/01/17 = Swim - 1 Hour - Completed same workout as given by coach in last Tuesday's class.
Total Swim (1.8K).

Bike (Turbo) - 1.15 Hours - 'VO2 Max'. Includes 5 x 3 minute intervals at Zone 5. Went well as i was able to get into Z5 for each rep.

Tuesday 31/01/17 = Run - 6.00 54.11 (9.02) - Around the pitch, no issues.

Swim - 1 Hour (Lesson). Another week with the group. Went well.
Total Swim (1.9k)

Wednesday 01/02/17 = Bike (Turbo) - 1.15 Hours - 'Strength'. Includes 3 x 10 minutes in Zone 3 with cadence at 50 -60 rpm so pedalling a tough gear.

Core: 45 minutes of core work completed.

Thursday 02/02/17 = Run - 6.00 55.23 (9.14) - Around the pitch, no issues.

Swim - 1 Hour - Completed same workout as given by coach in Tuesday's class.
Total Swim (1.9K).

Due to heavy duty stag session at the weekend, missed a bike & run session. Won't feel the best early next week, will see how i get on.

PDCAT

Tuesday 07/02/17 = Swim Lesson - 1 Hour - Due to stag on Friday - Sunday, wasn't feeling the best early in the week. Attended this coached lesson on Tuesday evening and found it tough. Normally i'm one of the strongest swimmers in our beginner section, but this week i had to give way a couple of times as i was suffering from the weekend. Plan was:

200m F/S Warm up (60s)
8 x 50m F/S (30s)
100m F/S easy (60s)
8 x 25m F/S (Sprints) (15s)
200m (Boards & Fins)
8 x 25m F/S (Sprints side by side) (30s)
100m F/S Easy (60s)
8 x 25m sprints (Diving start)
200m F/S Cool down (60s)

We didn't get the cool down finished in hour. Total Swim (1.7k)

Wednesday 08/02/17 = Run - 6.00 55.16 (9.12) - Around the pitch, no issues.

Bike (Turbo) - 1.15 Hours - 'Threshold'. Dreading this a little. Includes 3 x 10 minutes in upper Zone 4. Went well. Felt recovered from the weekend after this session.

Thursday 09/02/17 = Swim - 1 Hour - Completed same workout as given by coach in Tuesday's class. Went a lot better than tuesday.
Total Swim (1.8K).

Friday 10/02/17 = Run - 6.00 54.10 (9.01) - Around the pitch, no issues.

Swim - 1 Hour - Same session again as Tuesday. Went well.
Total Swim (1.8K).

Saturday 11/02/17 = Bike (Turbo) - 1.15 Hours - 'Sweetspot'. Due to missing training sessions on Monday/Tuesday, had to try and squeeze some training into the weekend. Includes 2 x 20 minutes in Lower Zone 4/Upper Zone 3. Tough session but got through it.

Sunday 12/02/17 = Run - 5.50 50.00 (8.50)- Back on the road again, for the first time in 3 months. Found it difficult to hold back the pace on the road and ran faster than i wanted. Had planned to do 8 miles which would have been my longest run since Chicago 2015, however due to family emergency, this was cut short as i got drafted into minding to kids while the wife brought her father to A&E.

Bike (Turbo) - 1 Hour ' Cadence' - Went ok. Pushing much tougher gear for this session now and this has made it just as tough as the others.

Happy enough with the week. Managed to get all 9 sessions in despite suffering with hangover early on.

PDCAT

Monday 13/02/17 = Swim - 1 Hour - Followed the same plan as previous week. Total Swim = 1.6k

Bike (Turbo) - 1.15 Hours - 'VO2 Max'. Tough session with 5 x 3 minutes in Zone 5. Managed to reach Zone 5, but only getting there about 2.30 minutes into the interval.

Tuesday 14/02/17 = Run - 6.00 54.18 (9.03) - Back out on the road. Went ok.

Swim - Lesson (1.05 Hours) - Found this tough. Two guys in our group are after improving quite a lot lately. Whilst before, i felt i was stronger, this week i struggled to keep in reasonable contact with them. Out of breath going at their pace and so struggled with the sessions. Plan was:

200m F/S Warm up (60s)
5 x 200m F/S (60s)
100m (Swim on side with fins) (60s)
100m (Fly kick with fins) (60s)
100m (breathing every 3/5/3/7) x 2
100m (sighting every 6 breaths) x 2
200m F/S Cool down (60s)

Total Swim = (2k)

Wednesday 15/02/17 = Bike (Turbo) - 1 Hour - 'Strength'. Included 3 x 10 minutes in Zone 3 at 50/60 rpm.

Thursday 16/02/17 = Run - 6.00 53.38 (8.56) Again on the road. Went ok.

Core: 45 minutes

Friday 17/02/17 = Swim - 1.05 Hours - Same session again as Tuesday. Went better, swimming at my own pace. Less pressure/stress seems to make it easier on me.
Total Swim (2K).

Bike (Turbo) - 1.15 Hours - 'Threshold'. - Found this very tough. Included 3 x 10 minutes in upper Zone 4. Had to concentrate and work hard at this.

Sunday 19/02/17 = Run - 8.00 1.12.18 (9.02)- My longest run since Chicago Marathon 2015. Great to be back out on these early sunday morning runs. Apprehensive with regard to how the groin with hold up with this increase. Will have to monitor closely in the coming weeks. Other than the groin, legs feel in great shape.

Core: 30 minutes before i hit the sack.

Overall, happy enough with the week. Completed all sessions, including two core sessions. Back to work next week with 5 x 12 hour shifts (60 hours), so not sure what training i'll get done.

PDCAT

Monday 20/02/17 = Swim - 1 Hour - Lovely Monday morning in the pool. Followed the same plan as previous week. Total Swim = 2k.

Bike (Turbo) - 1.15 Hours - 'Sweetspot'. Includes 2 x 20 minutes in upper Zone 3/ Lower Zone 4.

Tuesday 21/02/17 = Run - 6.00 56.51 (9.27) - Back on the grass today, as some issues with the groin since monday's 8 mile road run. Went ok.

Swim - Lesson (1 Hour) - Went well. Found it relatively comfortable and was able to keep up with the faster people in group. Plan was:

200m F/S Warm up (60s)
50m Easy/25m sprints (X 12)
100m Easy
100m (Fins - swim on sides)
100m (Fins - Fly kick)
6 x 50m sprints (Fins)
200m F/S Cool down (60s)

Total Swim = (1.9k)

Wednesday 22/02/17 = Bike (Turbo) - 1 Hour - 'Cadence'. Back to work today so a little tired for this one.

Thursday 23/02/17 = Swim - 1 Hour - Same session again as Tuesday. Went well.
Total Swim (1.9K).

Saturday 25/02/17 = Bike (Turbo) - 1 Hour - 'VO2 Max'. - Found this tough. Included 5 x 3 minutes in Zone 5. Couldn't manage to hit Zone 5 with any of these. Normally i get into Zone 5 after 2.20 - 2.30 of the interval but unable to here. Working 5 x 12 hour shifts in a row this week plus trying to incorporate some sessions and i think the body maybe a little tired and thus seeing issues with HR.

Overall, ok week. Only got one run in (missed the other two), due to long days at work (60 hours this week). Also groin acted up a little after last Sundays longer run, so i thought a little rest might help.

PDCAT

Monday 27/02/17 = Swim - 1 Hour - Followed the same plan as previous week. Probably my favourite training of the week is this Monday morning swim. Total Swim = 1.9k.

Bike (Turbo) - 1.15 Hours - 'Base'. I'm calling this base training. I've haven't done this before on the turbo. It's basically just staying in Zone 2 for the duration of the session. During the summer month's on the road, i'll be extending the duration of this spin but keeping HR in Zone 2.

Tuesday 28/02/17 = Run - 6.00 55.55 (9.19) - On grass, took it handy. No issues.

Swim - Lesson (1 Hour) - Went well. Found it relatively comfortable and was able to keep up with the faster people in group. Was one of the easier nights for us in fairness. Plan was:

200m F/S Warm up (60s)
500m F/S (Pull Buoy + Paddles) (60s)
500m (Boards + Fins) (60s)
2 x 300m @75% (60s)
200m F/S Cool down (60s)

Total Swim = (2k)

Wednesday 01/03/17 = Bike (Turbo) - 1 Hour - 'Strength'. After work for this one. Includes 3 x 10 minutes in Zone 3 at 55/60 rpm.

Thursday 02/02/17 = Swim - 1 Hour - Again, after work, Same session again as Tuesday. Went well.
Total Swim (2K).

Friday 03/02/17 = Run - 8.00 1.10.55 (8.52) - Going away for the weekend, so done my relatively longer run here. New pair of Brooks adrenaline arrived and got their first wearing. No reaction from groin or pubic bone after this. Completed this on the road.

Bike (Turbo) - 1.15 Hour - 'Threshold'. Includes 3 x 10 minutes in Upper Zone 4. Tough session.

Received some Triathlon gear from Wiggle today, including Wetsuit, Trisuit and some swim caps. Hoping to do a couple of Triathlons this year. Booked into North Tipp Sprint Tri in April. Bit soon, and between my poor swimming and running form due to injury, not sure what way it'll go, but want to try at least.

Overall, an ok week. Missed a run, due to going to Cork with the missus for Saturday and Sunday. Next week, will be very tough to meet training plan as working 5 x 12 hours shifts.

PDCAT

Tuesday 07/03/17 = Swim - Lesson (1 Hour) - Last of the 10 week training sessions with the Tri club. Easy enough, booked into another 10 week session starting next Tuesday. Total Swim (1.7k).

Wednesday 08/03/17 = Bike (Turbo) - 1 Hour - 'Sweetspot'. Included 2 x 20 minutes in upper Zone 3/Lower Zone 4.

Swim - 1 Hour - Same session again as Tuesday.
Total Swim (1.7K).

Thursday 09/03/17 = Run - 6.00 54.45 (9.07) - Around GAA Pitch. Went ok.

Swim - 1 Hour - Same session again as Tuesday.
Total Swim (1.7K).

Friday 10/03/17 = Bike (Turbo) - 1 Hour - 'Cadence'. After work, went ok.

Sunday 12/03/17 = Bike (Turbo) - 1 Hour - 'VO2 Max'. After work again. Struggling with this session the last couple of weeks. Plan is 5 x 3 minutes in Zone 5. Struggling to get HR into Z5 within three minutes. Previously i might have reached Z5 after about 2 minutes of the interval, now i'm not getting into Z5 at all. I think doing these after working a number of 12 hour shifts in a row is not such a great idea.

Overall, a tough week. Working 60 hours this week, so missed out on 2 runs. Only managed one run all week. I'm going to have to review my training plan for the 60 hour work week. Rejig a few of the training sessions so i can get more runs in, maybe sacrifice a swim.

[/QUOTE]

PDCAT

Monday 13/03/17 = Swim - Decided to do something different this morning. Just planned to swim as long as i could to see what progress i've made. Managed 60 lengths which i was delighted with. Could have gone on further i think. So session was:
1.5K F/S
300m (Boards + Fins)
200m F/S Cool down.

In total (2K). To think, only in October after 8 months trying i could only manage 4/6 lengths and was absolutely wrecked. Thought i'd never get it right, but the Coached lessons with the Tri club have resulted in good improvements.

Bike (Turbo) - 1.15 Hours - 'Base (Z2)'. Again, only second time doing this. Basically staying in Zone 2 for the entire duration of the session.

Tuesday 14/03/17 - Run - 6.00 54.31 (9.05) - Around GAA Pitch. Went ok.

Swim - First session of ten weeks with the Tri club starting tonight. I've staying with the beginner group as are all the rest of the group as they are more than happy with the coach in that group. The Intermediate levels are coached by another coach where the feedback hasnt been so positive from the participants. Plan tonight was:

200m F/S Warm up (60s)
100m Fist Closed (60s)
2 x 300m F/S @ 75% (60s)
300m (Boards & Fins) (60s)
300m (Paddles & Pull Buoy) (60s)
300m F/S @ 75% (60s)
200m F/S Cool Down

Went well. More endurance based session. Total Swim (2k)

Wednesday 15/03/17 = Bike (Turbo) - 1 Hour - 'Strength'. Included 3 x 10 minutes in Zone 3. Pushing tough gear at 55-60 rpm.

Thursday 16/03/17 = Swim - 1 Hour - Same session again as Tuesday.
Total Swim (2K).

Friday 17/03/17 = Run - 6.00 55.06 (9.11) Around the pitch this morning. Then off to Paddys parade with the kids.

Saturday 18/03/17 = Bike (Turbo) - 1.15 Hours - 'Threshold'. Includes 3 x 10 minutes in Upper Zone 4. Tough going.

Sunday 19/03/17 = Run - 8.00 1.10.49 (8.51) - Back on the road for this one with the new runners. Felt good and no reactions with the groin/pubic bone.

Overall, a very good week. Got good training in all three disciplines. Next week, a long week in work and also a few other things on, so training will suffer.

[/QUOTE][/QUOTE]

PDCAT

Monday 20/03/17 = Bike (Turbo) - 1.15 Hours - 'Sweetspot'. Got up at 6am before work to do this workout. Great start to the day. Included 2 x 20 minutes in Upper Z3/Lower Z4. Went Ok.

Tuesday 21/03/17 - Swim Lesson (1 Hour). Tough session with lots of speed work attached. Probably toughest swim workout i've done in a while. Plan was:

200m F/S Warm up (60s)

4 x 50m Sprints (30s)
100m Easy (60s)
8 x 25m Sprints (Side by Side) (20s)
100m Easy (60s)

Then do all of the above again.....

100m Fly Kick (60s)
100m Swim on Side (Fins) (60s)
8 x 25m sprints (Dive Start) (60s)
200m F/S Cool Down

Total Swim (1.6k) Supposed to be 2k, but we didnt managed to get through all the session as we ran out of time.

Wednesday 22/03/17 = Bike (Turbo) - 1 Hour - 'Cadence'. Includes 6 x 90rpm & 120 rpm alternating minute on/minute off. Then do it again after 10 minutes in Zone 2. Went ok.

Swim - 1.10 Hours - Same session again as Tuesday.
Stayed an extra 10 minutes to complete all the session. Total Swim (2K).

Thursday 23/03/17 = Run - 6.00 54.11 (9.01) Around the hurling pitch. Felt good. Unfortunately, this was the only run i completed this week due to work/life commitments.

Swim - 1.10 Hours - Same session again as Tuesday.
Total Swim (2K).

Saturday 25/03/17 = Bike (Turbo) - 1.15 Hours - 'VO2 Max'. Includes 5 x 3 minutes in Zone 5. Changed the gears i normally use to get into Zone 5 as havent been achieving of late. Seemed to work better as just managed it on each occasion.

Missed two runs this week due to working long hours. This week should be a lot better.

PDCAT

Monday 27/03/17 = Swim (1 Hour) - No plan for this early morning swim. Decided to swim a longer one and see how far i could comfortably swim. Stopped after 70 lengths, could have gone longer but felt it was far enough. Went fairly well, apart from a cramp in my right hand and googles too tight causing pain in my right eye. Anyway, plan was:

1.75K F/S (approx 40 minutes) (60s)
200m (Boards & Fins) (60s)
50m F/S Cool Down

Bike (Turbo) - 1.15 Hours - 'Base Z2' - Finding it more difficult keeping my HR in Zone 2 on the turbo by staying in my original gears. So using higher gear in order to comfortably stay in this Zone.

Tuesday 28/03/17 - Run - 6.00 53.59 (8.59) - Around the GAA Pitch. Went ok.

Swim Lesson (1 Hour). This lesson was easier than previous week. Focused on longer distance. Plan was:

200m F/S Warm up (60s)
1,000 F/S @75% (60s)
200m (Boards & Fins) (60s)
400m F/S @75% (Fins) (60s)
200m F/S Cool Down

Total Swim (2k).

Wednesday 29/03/17 = Bike (Turbo) - 1 Hour - 'Strength'. Includes 3 x 10 minutes in Zone 3 at 55/60 rpm.

Thursday 30/03/17 = Run - 5.00 44.21 (8.51) Up early before work to get some miles in on the road. Due to it being a little dark at this time, headed out late and shortened the run slightly.

Friday 31/03/17 = Swim (1 Hour). Same plan as Tuesday night. Total Swim (2k).

Saturday 01/04/17 = Run - 8.00 1.10.36 (8.49) - On the road in the morning. Went well. Felt good.

Bike (Turbo) - 1.15 Hours - 'Base Z2'. - Originally tried to complete a threshold session. However, i was unable to get HR into upper Zone 4. Probably due to the effects of the run that morning. Decided after a few minutes to complete the session with HR in Zone 2.

PDCAT

Monday 03/04/17 = Bike (Turbo) - 1.15 Hours - 'Theshold' - Included 3 x 10 minutes in Upper Zone 4. As usual tough session.

Tuesday 04/04/17 - Swim (1 Hour) - Could not attend training lesson tonight due to work, managed to get into the pool in the morning and completed the same session as previous week. Total Swim (2K).

Wednesday 05/04/17 = Run - 6.00 51.32 (8.32) - Ran in the afternoon after getting out of bed. Worked night shift on Tuesday. Legs felt great and found this very comfortable. Around the GAA Pitch, but still most enjoyable for once.

Thursday 06/04/17 = Bike (Turbo) - 1.15 Hours - 'Sweetspot' - Included 2 x 20 minutes in Upper Zone 3/Lower Zone 4.

Swim = As had no swimming lesson this week, just made up my own plan.
Plan was:
200m F/S Warm up (60s)
5 x 200m F/S @75% (60s)
200m (Boards & Fins) (60s)
200m F/S (Pull Buoy) (60s)
8 x 25m F/S Sprints (20s)
200m F/S Cool Down

Total Swim (2K).

Friday 07/04/17 = Run - 6.00 52.24 (8.44) - On the road after work. Beautiful long evening for it.

Saturday 08/04/17 = Bike (Turbo) - 30 Minutes (Base Z2). Due to the Triathlon i'm booked into next week, i'd left my bike into my mates bike shop to be fixed. Two new tyres, new water bottle, new chain and adjust gear setup. Hopped on the bike this evening to complete 1.15 hours at Z2. Unfortunately the gears are still not working correctly. Have managed to get by without them on the turbo over the winter, but need them sorted by Saturday. Could only get 30 minutes completed this evening. This was enough to let me know that the gears were still banjaxed. Rang him and he collected the bike to see what's wrong. Hoping this can be fixed soon.

Sunday 09/04/17 - Run - 8.00 1.11.53 (8.59) - Again, on the road after work. Pubic Bone area a little tight during this run. Need to watch.

PDCAT

Monday 10/04/17 = Swim - Completed the same swim session as i'd made up myself last week. Felt fine. Total Swim (2K).

Tuesday 11/04/17 - Run - 6.00 55.15 (9.12). Around the hurling pitch. Slow, but felt ok.

Swim - Another Swim lesson tonight. Went well and felt comfortable.
Plan was:

200m F/S Warm up (60s)
5 x 200m F/S @75% (60s)
200m (Boards & Fins) (60s)
100m (breathing 3/5/3/7) (60s) X 2
100m (Sighting every 6) (60s) X 2
200m F/S Cool down

Total Swim = (2K).

Wednesday 12/04/17 = Bike (Turbo) - Plan was to do an easy session on the bike tonight. However, due to some gear slippage problems with the bike, only managed 30 minutes and gave up. Got bike sorted over the next couple of days (cost a bit though), but needed it ready for Saturday.

Saturday 15/04/17
North Tipp Sprint Triathlon

Well, here it was, finally my first Triathlon had arrived. Last race, i had competed in was the marathon in Chicago 18 months ago. Was fairly nervous about this. Concerned how my swim would go, hadn't been on a bike on the road in seven months and had the concern with regard to my groin injury. Hadn't ran faster than 9 minute miles in 18 months. Also had never done a transition before so wasn't sure how slow id be at them.
So potentially lots could go wrong here. Had some estimated times in my head for each section of the race, but wasn't sure how close id be to acheiving them.

Swim
Pool based swim, i started in Wave 2, Lane 1 with five ladies. We arranged ourselves before starting according to our estimated times. I started off third in the group. Was also concerned as i'd never swam in a trisuit before. Indeed had never wore a Trisuit before.
Overall, the swim went relatively well for me. Most of all, i felt comfortable during it. Passed a few of the girls during the swim and lost no time. Nevertheless, even though it felt comfortable and i was happy with it, overall my swim time was always going to be slow compared to most of the other participants.
Time = 16.20
Position = 182/253

T1
Was happy enough with this. Put on socks and cycling shoes and jogged with bike out of Transition zone. Obviously time could be saved here, by not wearing socks and by leaving shoes on the pedals.
Time = 1.49
Position = 154/253

Bike
Started off very well, considering i haven't been on the road since last September. Unsure of how beneficial the turbo training has been over the winter months. For the first couple of Kilometers i passed about 5 other participants. Was averaging about 35/36 Kph and felt like i was going well. At half way, i was averaging approx 33kph. Turned back for home and into a headwind. As well as this, my legs were starting to feel it. Tried my best but my average pace was slipping. Eventually reached the transition area. Was passed by only one cyclist during the bike section. Happy enough with this, but would like to improve here also. My bike isnt the best, basic entry road bike at best. Could possible shave some time off the bike ride with better equipment.
Time = 39.10
Place = 104/253

T2
This was poor, and it felt it at the time. Slow putting my bike on the rack. Very slow in putting my runners one and tieing the laces. Hands/fingers were cold and was having trouble closing the runners.
Time = 2.26
Place = 198/253

Run
Legs felt very strange at the start. Had never ran after being on the bike before. Couldn't really feel the legs, felt like they were numb. After about one mile, they felt normal enough. Run course was long, 5.24k. It was also hilly, particularly the first 3k. My average pace was about 7.20 minutes per mile after the hilly sections. Last 2k were downhill, tried to work hard and get the average pace down. It dropped to 7.04 at the finish. Felt good, passed about 5 runners on the run, nobody passed me.
Time = 23.05
Place 80/253

Happy enough with this first triathlon. Definitely room for improvements everywhere, particularly the swim and the transitions. Would also like to see some improvements on the bike.

Overall Time = 1.22.50
Overall Place = 123/253

Kennyg71

Well done on Race, what's next, have you completely gone to the dark side or do
you think running on the cards for you again, you seem to have been able to pull together good run, off all those slow miles.

PDCAT

Kennyg71 wrote: »

Well done on Race, what's next, have you completely gone to the dark side or do
you think running on the cards for you again, you seem to have been able to pull together good run, off all those slow miles.

Thanks Kennyg71. Have no definite plans as yet.
At the moment, i'm looking into completing 2 more Sprint Triathlons in July and two Olympic Triathlons in August/September. That will do for Tri's this year i think. I'd love to complete the New York Marathon in November, but still very unsure if the legs are able for it. The injury is getting better, but it's so slow to heal. Am hoping to build to 12 mile long run's by June timeframe and will make a decision then, whether the body can sustain an 16/18 week train for New York.
Regarding the running times, i think i've lost a lot of endurance and speed over the past 18 months, but still feel their are some half decent times in the legs if only i could get past this injury.
Enjoying the training at the moment, basically trying to improve the swimming and cycling. If only i could push on in the running, i'd be sorted.

Kennyg71

Have read back you log a while back and you made some impressive gains in Marathon before injury. Hopefully all recovery work pays dividends towards NY comeback, although great to have been able to refocus energies.

PDCAT

Monday 17/04/17 = Core: 30 minutes. Groin/pubic bone area a little tender after the Triathlon the previous day. Also a bit lazy as a long week at work ahead. Decided to focus on a bit of core/stretching after work to help with the legs.

Tuesday 18/04/17 - Bike (Turbo) - 1 Hour - 'Base - Z2' Before work, at early o clock. Initial plan was to do a cadence session, but due to tenderness around the groin area, decided to keep it a bit more sensible.

Core = 20 minutes

Wednesday 19/04/17 = Bike - 2.05.53 - 54.66km (26.1kph)
Back out on the road for the longest ride on the bike in about 7 months. Plan was to stay in Zone 2 for this ride, but didn't work out like this. Found myself cycling very slow in this Zone, wanted a little more pace which seemed to push my Heart Rate into Zone 3. Have to have a rethink here. Is it better to go very slow in Zone 2, or push it a little in Zone 3 for this long ride.

Swim = 1.30 Hours - As i was working long hours this week, decided to drop a swim session and lengthen the other two sessions by 30 minutes. This didn't really go well as i was having really bad cramps, due to my bike ride this morning. Had to stop multiple times, once for 15 minutes to stretch out the leg muscles. Plan was:

200m F/S (Warm up) (60s)
15 X 100m F/S (60s)
200m (Pull Buoy) (60s)
200m F/S Cool down

Total Swim (2.1k)

Thursday 20/04/17 = Run - 6.00 51.46 (8.37) - First time running since the triathlon so a little apprehensive. Ran on grass and went ok.

Swim = Another 90 minute session. Went a little better than previous day as no cramps.
Plan was:
200m F/S Warm up (60s)
15 X 100m F/S (60s)
200m (Boards & Fins) (60s)
300m (Pull Buoy) (60s)
100m (Breathing every 3/5/3/7) (60s)
100m (sighting every 6) (60s)
200m F/S Cool Down

Total Swim (2.6K).

Saturday 22/04/17 = Bike (Turbo) - 1 Hour 'Cadence' - Another 6am start in the garage. Involves 2 x 12 minutes alternating between 90 rpm/120 rpm.

Sunday 23/04/17 - Run - 8.00 1.11.03 (8.53) - On the road again at 6am before work for this weeks longer run. Went ok with no real affects.

PDCAT

Kennyg71 wrote: »

Have read back you log a while back and you made some impressive gains in Marathon before injury. Hopefully all recovery work pays dividends towards NY comeback, although great to have been able to refocus energies.

Thanks Kennyg71. Yeah was really happy with the gains i made prior to injury and was hoping to have a crack at sub 3 in the future. However, not sure i have it in me to get to that level of fitness again, or have the interest in putting in the miles as i'm enjoying the variety of training for three disciplines.
If i do manage to run new york, it will be just to complete another major marathon. No real time goals.

PDCAT

Monday 24/04/17 = Early morning swim. Decided to find out my Critical Swim speed (CSS) as per the swim smooth book specify's. Basically this is your threshold pace. Plan as per book was a warm up, 400m time trial, recovery, 200m time trial and cool down. Went ok, apart from the fact that i had to redo the 200m as only realised when i was finished that i'd forgotten to hit start on the watch. 400m was 8.17. 200m was 3.58. Plugged this data into the online calculator and my CSS is 2.10 per 100m. Need to start using some of the CSS sessions now to improve.

Bike (Turbo) - 1 Hour - 'Strength'. Included 3 x 10 minutes at high gear with 55/60 rpm's.

Tuesday 25/04/17 = Run - 6.00 52.38 (8.45) - On grass, after i dropped the kids to school. No issues.

Swim = 1 Hour - Lesson

Easy enough session planned for tonight. Felt good. Plan was:

200m F/S (Warm up) (60s)
500m (Pull Buoy + Paddles) (60s)
200m @ 75% (60s)
300m (Boards & Fins) (60s)
200m (Fins) (60s)
400m F/S (60s)
200m F/S Cool down

Total Swim (2K)

Thursday 27/04/17 = Run - 6.00 53.12 (8.52) - On the road, early before work. Lovely morning for this run.

Friday 28/04/17 = Bike - 2.09.07 54.74km 25.4kph 132 avg HR.
Another longish cycle for me. Have started to look at doing these longer cycles in Don Fink's Zone 2 which is 75%-85% of max heart rate. For me this is between 133 - 151 bpm. Didn't quiet get there on this ride. Didn't go really well to be honest.

Swim - 1 Hour - Same as Tuesday's session. Total Swim (2K)

Saturday 29/04/17 = Run - 8.00 1.11.13 (8.54). Up at 6am on my day off to get this run done as i had the kids for the day as my wife was working. Had to be back and showered by 8am. Lovely morning for the run and a great start to the day.

Sunday 30/04/17 = Bike - 40 minutes - Decided to check my Heart rate on the bike in order to ensure that i was riding in the correct zones. I had'nt managed to get my HR above 165 bpm lately on the turbo, but i didn't believe that was my max. The zones i was using were based on a previous test i had done when on a treadmill (running based). That gave me a heart rate of 181bpm. This involved a 15 minute warm up, then picked a dog of a hill near my house and off i went. Wasn't long before i cleared 170bpm and eventually reached a max of 178bpm. Happy enough with that, means i was training in the correct zones for the last few months. 20 minute cool down and then home to do some calculations.

Overall a good week. Got my Max HR checked on the bike, my CSS calculated on the swim. Managed to get all my sessions completed. Also included a trip to a chiropractor for his opinion on my groin/pubic bone injury. Have 10 sessions with him set up as he states that my pelvis is off alignment on my left side. Bit sceptical, but he knows this.Will see how it goes.
[/QUOTE]

PDCAT

Monday 01/05/17 = Run - 6.00 53.28 (8.54)- After work in the evening time on the road. Went ok.

Tuesday 02/05/17 = Swim = 1 Hour - Lesson
Went fine. Always find the sessions which include lots of sprints tougher.
Plan was:

200m F/S (Warm up) (60s)
8 X 50m Sprints (30s)
100m Easy (60s)
200m (Boards & Fins) (60s)
8 X 50m Sprints (Easy/Sprint) (60s)
100m Easy (60s)
8 X 25m Sprints (Dive Start)
200m F/S Cool down

Total Swim (1.8K)

Wednesday 03/05/17 = Bike - 1.59.00 53.80km 27.1kph 136 avg HR.
Same route as last couple of weeks. Bit of a mess at the start, ending up getting off the bike about 8 times, due to issues with my Heart Rate monitor and my pump being loose on the bike. Managed to get both sorted. Beautiful morning for the ride and went well. Managed to keep my Heart Rate in Zone 2 as per Fink's guide.

Swim - 1 Hour - Same as Tuesday's session. Total Swim (1.8K)

Thursday 04/05/17 = Run - 6.00 53.52 (8.58). Early morning jog around the GAA Pitch.

Swim - For this one, tried to practice a session which included the CSS paces. Normal warm up, then 6 X 200m at CSS pace with 20 secs recovery after each rep. Then few drills focused on technique and normal cool down. Went well, found it tough hitting the paces and particular hard due to such a short recovery after each rep.
Total Swim (2K)

Saturday 06/05/17 = Run - 8.00 1.10.48 (8.51). Tough motivating myself having just finished 12 hour shift. On the road and an enjoyable run.

Sunday 07/05/17 = Bike - VO2 Max - 1 Hour - On the road for this one. Picked a tough hill near my house to do this. Having trouble lately on the turbo getting my HR into Zone 5, so hoped this would help.
Included 10 minutes Warm up, 4 x 4 minutes up the steep hill with 6 minutes recovery. Managed to get into Zone 5 in last three reps after about a minute.
Ten minutes cool down and i was done.

PDCAT

Monday 08/05/17 = Swim- Had a few pints the night before, so a little hungover for this one. Plan was to complete 6 x 200m at CSS pace again. Started off ok, but after about three of these, had to quit. Beer i had the night before started to have an effect. Found the 20 seconds recovery too short. Decided to just plough on with some technique based drills instead. Will try this session again, when feeling better. Cut session short as not feeling the best. Total Swim (1.4K).

Bike = Road (1.28). Threshold = Felt a lot better in the evening time and went out for 90 minutes on the bike. This included 3 x 10 minutes in Upper Zone 4 (150 - 155 bpm). Went well. Nice to do these sessions on the road for a change.

Tuesday 09/05/17 = Run - 6.00 54.38 (9.06) - Around the GAA Pitch for this one. No issues.

Swim = 1 Hour - Lesson
Second last coached lesson of these set of ten. For me, it was the last as will miss next weeks one due to work. Have completed 24 out of the 30 lessons since last October. Can safely say, it was well worth it. Would recommend everybody learning to get lessons from a good coach.
Plan was:

200m F/S (Warm up) (60s)
3 x 300m F/S @75% (60s)
300m (Boards & Fins) (60s)
100m (One Arm) (60s)
300m (Paddles & Pull Buoys) (60s)
200m F/S Cool down

Found this very comfortable session, not sure if its a sign of improvement or just that it was an easy session.
Total Swim (2K)

Wednesday 10/05/17 = Bike - Road 'Sweetspot' - Approx 34km. Normally this includes 2 x 20 minutes interval, however on the road this evening i decided to do one 40 minute attempt instead. This 90 minute ride included 15 minute warm up, 40 minutes interval and the rest cool down.
Completed 40 minutes at average speed 30.4kph, Average HR 143.


Friday 12/05/17 = Run - 6.00 54.06 (9.01). Early morning jog around the GAA Pitch. Bit slower, probably due to tired legs after previous nights efforts on the bike.

Swim - Same as Tuesdays lesson. Went fine. Total Swim (2k)

Saturday 13/05/17 = Run - 10.00 1.29.12 (8.55). Raining this evening, but anxious to get out for this run. Longest run in 19 months and first time in 19 months to run two days in a row. This will be a good tester of the injury. Will see how it is over the next couple of days. No issues on the run.

Sunday 14/05/17 = Bike - Road - 2.14.06 - 59.59km - 26.7kph - AvgHR 138
Long cycle this week, just slightly longer than previous three weeks. Went well, managed to keep HR in correct HR Zone.

Overall good week. Need to monitor the groin area after Saturday's run.

PDCAT

Tuesday 16/05/17 = Run - 6.00 52.57 (8.49) - Rest day on Monday. Up early before work to get this run in. Noticeable issues with tightness around groin area. Will have to watch this over the next couple of weeks.

Wednesday 17/05/17 = Bike - Road - 2.11.32 - 59.58km - 27.2kph - AvgHR 140. Same route as Sunday's cycle. Happy with this, felt good.

Swim - 1 Hour - Due to long cycle this morning, decided just to do some drills this evening. Total Swim (2K).

Thursday 18/05/17 = Run - 6.00 53.13 (8.52) - Around GAA Pitch. Very conscious of the groin area and continuously monitoring when running.

Swim - 1 Hour - (CSS) - Decided to do 6 x 200m at CSS Pace with 20 second recovery. Went ok, a lot better than the last effort. Going at bit fast on the first length which means i'm finished the repetition about 5/10 seconds early. Need to slow down a little.

Friday 19/05/17 = Bike - Turbo - 'Strength' - 1 hour on the bike at 6.30am before work. Included 3 x 10 minutes in Zone 3 at 50/60 rpm's.

Saturday 20/05/17 = Core = 45 Minutes - Due to issues all week with groin tightness, decided no long run this week. Decided to do some core work before work.

Sunday 21/05/17 = Bike - Turbo - 'Cadence'- 1 Hour - Again before work for this workout. Happy with this.

PDCAT

Monday 22/05/17 - Swim - 1 Hour (CSS) - Another session which included some CSS paced reps. 6 x 200 meters at CSS pace. Slightly fast, need to slow down on the first length where i am going a little hard.

Run - 6.00 53.14 (8.52) - On the road in the evening. No major issues.

Tuesday 23/05/17 - Bike - 2.30.55 68.21KM 27.1KPH AVHR = 138
Increase my longer cycle by 20 minutes this week. Went well and happy with this.

Swim - First night ever swimming in the river. A major shock to the system. Met up with local Triathlon club. Had a coach and water safety with us on boats. Dived in to start and i got the shock of my life. Freezing, i panicked and couldn't get my breath. Struggled to get across the river (25 meters approx). Had 6 attempts at swimming across the river and on each attempt i had to stop to take a break. Afterwards, then, we swam 100 meters downstream and then 400 meters downstream. Found this a lot better and was happy going home.

Thursday 25/05/17 - Bike - Turbo - 1 Hour 'Strength' - In the morning before work, included 3 x 10 minutes in Zone 3 at 50/60 RPM's.

Fri 26/05/17 - Run 6.00 53.13 (8.52) - Early in the morning on the road, slight issue with groin area.

Saturday 27/05/17 - Slieve Donard - Travelled up to Newcastle, Co. Down on Friday with the wife for a two night stay here. Plan was to hike up Slieve Donard on Sat morning. Nice day out for it. Two issues spoilt the hike slightly. Firstly, after about one hour i started having breathing difficulties. I had to stop and wanted to head back down. However, i realised what i was having was a panic attack. Sat down for about five minutes with my head between my knees. I haven't had a panic attack in over 20 years and don't know why i had one here. Anyway once i realised what it was, it went away and i had no issues for the rest of the hike. Second issue that annoyed me was the groin pain when hiking up the steeper section of the mountain. Was fine coming down the mountain. Overall took about 5 hours for the hike.
About six years ago, i had goal of reaching the summit of the highest peaks in each of six countries (Rep of Ireland, Northern Ireland, Scotland, Wales, England & Spain). Over the past six years, i have completed all these and have had some brilliant weekends away hiking in these areas. Their all done now, so i guess i need to come up with another goal.

PDCAT

Monday 29/05/17 - Core: 45 Minutes - Due to groin issues again in the last week, i've decided to take a few weeks off running to rest it. I've also contacted Eanna Falvey's office in Santry Sports Surgery Clinic again, to take another look. He's team doctor with the Lions so currently he's in New Zealand and have to wait until end of July for the appointment. He's an expert in groin issues, so hoping he can give me some direction. Decided to do some core tonight instead of a run.


Tuesday 30/05/17 - Swim - Another swim in the river tonight with the Triathlon club. Didn't go well for me. Started off swimming 400 meters upstream, against the current. I was fine for the first 200 meters, but found swimming against the current tiring. As i tired, i was unable to tread water comfortably so proceeded to panic as i was out of my depth. Grabbed onto one of the water safety guys boats a number of times. Managed to make it to about 300 meters. Couldnt go any further, so i swam the 300 meters back downstream with no major problems. So not a good night, but will keep plugging away at it.

Wednesday 31/05/17 - Bike - Road - 2.34.34 68.22KM 26.5KPH AVHR 139
Long cycle this week, same as last weeks effort. Went ok.

Swim - Into the Swimming Pool. Plan was:

200m Warm up
500m F/S
200m boards & fins
200m sighting
100m one arm
200m Pull Buoy
200m Breatstroke
200m Coold Down

Total Swim (1.8K).

Thursday 01/06/17 - Swim -CSS Pace - Another session at this pace. Trying also to incorporate sighting and treading water into the plan to help with open water swimming. Plan was:
200m Warm up
3 x 400m CSS Pace
200m sighting
100m breastroke/treading
200m cool down

Total Swim = 1.9K.

Core - 50 minutes

Friday 02/06/17 - Bike - Road - Approx 34 KM, Time 1.26
Nice evening after work. Decided to do a threshold session. Included 3 x 10 minutes in Upper Zone 4.

Saturday 03/06/17 - Bike - Turbo - Decided to do this on the turbo. Focused on 'Cadence'.

PDCAT

Tuesday 06/06/17 - Bike - Road - Time = 1.25, 'Sweetspot'. This involved 40 minutes in Upper Zone 3/Lower Zone 4. Enjoyed this, went well. Managed to keep Average Speed >30kph for the 40 minutes. Also included 15 minutes warm up & 25 minutes cool down.

Swim - Another session at CSS Pace. Included 3 x 400 meters @ CSS pace with 45 seconds recovery. After this, focused a little on some stuff that might help me in open water (sighting, treading water, breaststroke).
Total Swim (1.8K).

Wednesday 07/06/17 - Swim - Plan was to swim 2K (80 lengths) without stopping, just turning at each end of pool. Was the longest distance i've managed to swim since i started 15 months ago now. Plan was to be able to achieve this distance by end of 2017, nice to have it done and out of the way now. Went well and could have went further if needed.
Also, some Breaststroke/treading afterwards.
Total Swim (2K).

Thursday 08/06/17 - Core - 55 minutes - No running planned for this week either, so decided to take the opportunity to get some core work done.

Friday 09/06/17 - Bike - Road - Time = 2.35.55, 68.29KM, 26.3KPH, AVHR = 141. - Long cycle went ok, found it a little tougher than previous few weeks, however conditions were a lot windier.

Swim - Just wanted to take it handy here. Focused on stuff that may help me in open water, (sighting, Breaststroke, treading). Spent 10 minutes treading in the deep end of the pool without stopping. Very happy with this as have never treaded water for longer than 30 seconds before. Hoping that getting good at treading will give me confidence in open water if i have to stop swimming when out of my depth. Total Swim (1K).

Sunday 11/06/17 - Core - 50 minutes - Early in the morning, decided to get this in. Was supposed to do this on Saturday, but travelled down to Wexford park to see the Cats being defeated by a deserving wexford team.

Bike - Road - VO2 Max - This involved 10 minutes warm up, then 4 x 4 minutes up a steep hill near home with 6 minutes recovery after each rep. Also 15 minutes cool down.

Overall, an ok week. Really happy with how the swimming went. A CSS pace session and my first 2K continuous swim. Didn't manage to get to the river though and that has to be my main target for the next few weeks.
Also Bike went well last week. No running due to groin issues but got some much needed core work done.

PDCAT

Monday 12/06/17 - Core = 45 minutes before work.

Tuesday 13/06/17 - Bike - Turbo (1 Hour) 'Strength'. Involved 3 x 10 minutes in Zone 3 at 50/60 rpm.

Wednesday 14/06/17 - Bike - Road - 34.56KM, 23.5KPH Time = 1.28, AVHR = 120. Decided to take this one handy as had bike rides planned for three days in a row this week.

Swim - Pool - CSS Pace. Involved 12 x 100m at CSS pace this evening. Plan was:

200m Warm up
12 X 100m @ CSS pace
200m Sighting
50m Breaststroke
200m Cool Down

Total Swim = 1.9K.

Thursday 15/06/17 - Bike - Road - Time 2.43.19, 68.31KM, 25.1KPH, AVHR = 137. - Long cycle was tough this week. Into what seemed a hurricane against me for the last 45 minutes.

Swim - Pool - Again, just focused on some technique drills and some stuff to help in open water. Plan was:

200m Warm up
400m Pull Buoy
200m Sighting
200m Boards & Fins
100m Breastroke
200m Sighting
200m Cool Down

Also 10 minutes treading water.

Total Swim 1.5K.

Friday 16/06/17 - Core = 45 minutes before work.

Sunday 18/06/17 - Core = 45 minutes before work.

Overall, quiet week of training due to long work hours.

PDCAT

Monday 19/06/17 - Bike - Road - Time = 1.27, Distance = 34KM approx. 'Threshold'. Included 2 x 20 minutes in Upper Zone 4. Have never done this long in Upper Z4 before. Normally this session involved 3 x 10 minutes, so really happy with this, went well. Averaged 33kph & 25kph for both of these. Second one was uphill.

Swim - Plan was to retest my CSS pace tonight. Made a mess of it as my watch didn't work correctly for the 400 meter time trial. So will have to redo this again next week.

200m Warm up
400m Time Trial
200m Boards & Fins
200m Time Trial
200m Sighting
100m Breastroke
200m Coold Down

10 minutes treading water. Total Swim (1.5K).

Tuesday 20/06/17 - Swim - Open Water - Three weeks since i was last in the river. Tried again this evening, but went with the beginners again. 100 meters upstream against current, 100 downstream, then 400 meters downstream.
Overall, am finding the coldness of the water in the beginning the biggest problem. Seem to be very anxious for the first 10 minutes or so, until i get used to my head being frozen. Managed to swim the 400 meters downstream with no problems, actually went well, didn't need to stop at all and was able to sight pretty well. Need to get more time in the river, also have started having cold showers at home in an effort to get more acclimatised to cold water.

Run - 3.00 (8.44) pace. After the swim, togged out into running gear for three mile jog. My first run in 4 weeks due to groin issues.

Thursday 22/06/17 - Run - 4.00 37.20 (9.20) - Very slow jog early in morning before work. No issues.

Friday 23/06/17 - Bike - Road - Time = 2.37.39, 68.29KM, 26.0KPH, AVHR = 135. - Found it tough keeping the HR up, not great conditions, but least it went better than last week.

Swim - Tonight, just focusing some technique and open water stuff in the pool. Plan was:

200m Warm Up
400m Pull Buoy
200m Sighting
200m Boards & Fins
100m Breastroke
200m Sighting
200m Cool Down

10 Minutes treading water. Total Swim = 1.5K

Sunday 25/06/17 - Bike - Road - Time = 1.27, 34KM approx 'Sweetspot'. Included 40 minutes in Upper Z3/Lower Z4. Went well, managed 20.20KM in the 40 minutes. Hit 20KM mark in 39.35 minutes. Have ordered the new bike a Giant Propel Advanced Pro 2 model. Cost a nice lump but hoping it helps me improve a little on my times. Also ordered Aero Helmet, Aero Tri Bars, New Saddle, Shoes. Also scheduled for bike fitting to set me up in as much an aero position as possible.

Happy enough with the week. Bike went well, Swimming ok and back running for first time in a month. Hoping i can push on from here.

PDCAT

Monday 26/06/17 - Swim - Plan was to retest my CSS pace tonight. Made a mess of it last week so decided to redo the test. Overall the 400m Time Trial was 8.04 minutes (17 seconds improvement on 6 weeks ago). 200m Time Trial was 3.55 minutes (3 seconds improvement). Happy enough with this. My CSS pace has been altered from 2.10 to 2.05/100 meters based on these results.
Plan was:

200m Warm up
400m Time Trial
200m Boards & Fins
200m Time Trial
200m Sighting
100m Breastroke
200m Cool Down

10 minutes treading water. Total Swim (1.5K).

Bike - Turbo 'Cadence' One hour on the turbo focusing on rpm's. No issues.

Tuesday 27/06/17 - Run - 4.00 34.01 (8.30) pace. Supposed to do an open water swim tonight, but due to recent rain, strong currents and open cut to my hand, decided not to get with the rest of the group tonight. Instead, put on the trisuit and went for a jog.

Wednesday 28/06/17 - Bike - Road - 1 Hour 'VO2 Max'. Involved 4 x 4 minutes in Zone 5 with 6 minutes recovery, up a very steel hill near my home.

Swim - Just focused on some technique stuff in the pool tonight. Decided to swim a 100 meter Time Trial. Finished in 1.48 minutes which was ok. Much better than what i was swimming this time last year. Also counted my stroke length to get some indication of it. Was taking 26 strokes on average to complete a length of the 25m pool.
Total Swim = (1.7K).

Thursday 29/06/17 - Bike - Road - 2.34.28, 68.25KM, 26.5KPH, AVHR = 139.
Long cycle went ok. Not collecting new bike mid July, hoping that this can improve my speed/performance a little.

Swim - Again, just some technique based stuff in the pool. Total Swim = 1.6K.

Friday 30/06/17 - Run - 4.00 37.20 (9.20) - Slow run tonight as covered the first mile running with my wife, then we separated and ran at our own paces.
Issues with Groin/Abductor this week. Not sure if it's related to my ongoing injury or something new. Feels a little different then the usual pain, like i stretched or pulled abductor muscle. Have appointment in Santry Sports clinic at the end of this month, Can't come soon enough. Decided against running on Sunday morning due to this.

PDCAT

Monday 03/07/17 - Bike - Turbo -Road - 1.24 Hours, Approx 34KM's. Plan was to focus on 'Threshold' pace. Included 2 x 20 minutes in upper Zone 4. Went well.

Swim - Open Water - With TriAthlone on the weekend, was panicking somewhat. Needed time in the open water. Travelled to an open water outdoor pool for an hour swim. Had the place to myself, really enjoyed this. Just took my time swimming up and down the pool. Felt more confident at the end.

Tuesday 04/07/17 - Run - 4.00 36.06 (9.01) pace. - Nice handy run in the morning. No issues.

Swim - Open Water - Again travelled to the open water pool. Only a canoeist and four ducks for coming. Completed approx 1.1km swimming in the pool, just up and down, getting used to the cold water, darkness, depth, trying to gain more confidence for the weekend.

Wednesday 05/07/17 - Bike - Turbo 'Cadence' (1 Hour). Looking for a handy one tonight so just focused on this session.

Thursday 06/07/17 - Run - 4.00 36.56 (9.13). After work, another slow jog. Found this tougher after a long shift.

Saturday 08/07/17
Tri Athlone Sprint

This was just my second sprint triathlon, my first triathlon swimming in open water (last one was pool based swim). Bit nervous with regard to the swimming section of this. Have been practicing sighting, treading water and breaststroke in the pool recently to help me. Also two days this week in open water pool, made me a little more confident that i wouldn't drown.

Swim
Lots of guys just dived into the shannon at the start, i was less confident however, just sliding myself in gently from the side and dipping my head below the water whilst holding onto the side of the boardwalk area. After a couple of minutes i started to move out into the middle of the river with the rest of them. Just focused on Breastroke, treading water and getting the body used to the cold water.
Overall the swim went quiet well, was really thrilled as was my first completed 750 meter swim in a river. Most difficult bits for me was the crowd around me when swimming, a couple of feet and arms caught me, wasn't used to this, nothing major though. Also, missed a few breaths due to holding my breath underwater instead of breathing out. This was probably due to not being relaxed enough. When i realised this, things got a little easier. As expected though, the swim was the weakest of my three disciplines. Happy with the time and placing though.

Time = 13.56
Place =92/188

T1
Again, transitions are a weak spot for me. I have everything organised and it seems to go well for me. However, when looking at the results,i'm always well down the field.
Time = 2.41
Place = 89/188

Bike
Was really happy with the bike. Passed about 20 people on the ride and only about 2 people passed me. Had a battle with three other guys, constantly passing and being passed by each other. Kept me focused and helped me push on the bike. The work i'm doing at home seems to be helping me on the bike. Finished in the top 15% of bike riders which shows some improvement.

Time = 39.25 (22KM)
Place = 27/188

T2
Again another area to focus. Thought this went well but results show me being place well down the field.
Time = 1.29
Place = 112/188

Run

This was by far the toughest of the three disciplines. Felt like i was wading through treacle. Just felt really slow, however on reflection i think it was just the legs were so tired from the bike. The course veered up and down around the town, including sharp turns at cones around each lap. Passed about six people on the run, about 3 passed me. Was happy with my position which shows me that everyone must have found the run tough. Again finished top 15% of runners.

Time = 22.15
Place = 25/188

Overall very happy with the performance and the time. Swim and bike showing good improvement with still a long way to go.

Overall Time = 1.19.46
Overall Place = 33/188

Kennyg71

Top 15 % or there abouts for newbie good going, well done. Some impressive training and results.

PDCAT

Kennyg71 wrote: »

Top 15 % or there abouts for newbie good going, well done. Some impressive training and results.

Thanks Kenng71. Think the field was probably weak due other bigger Tri events around the country carrying national series ranking points. Nevertheless, was happy with the performance. If i could improve the swim and transitions a little, id be very happy.

PDCAT

Tuesday 11/07/17 - Bike - Turbo 'Strength' (1 Hour). Missed a session on Monday morning. Early start this morning on the turbo. Includes 3 x 10 minutes in Zone 3 at 55/60 rpm.

Wednesday 12/07/17 - Swim - Pool (CSS Pace) - My first time to do this 6 X 200m at my new CSS Pace - 2.05/100 meters with 20 seconds recovery. Found this very tough, much tougher than the old pace. However, managed to complete it, not much left in the tank though.
Plan was:
200m Warm up
6 x 200m @CSS Pace
200m (Boards & Fins)
200m (Sighting)
200m Cool Down

Total Swim = 2K

Run - 4.00 34.46 (8.41). No issues.

Thursday 13/07/17 - Bike - Road - Time = 2.34.16, 68.24KM, 26.5KPH, AVHR = 135 - Went ok, probably my best long cycle for a number of weeks. Also collected my new bike, but won't get a chance to test her out for a couple of weeks.

Swim - Open Water - Local Tri Club were swimming in the river in the evening. Went in to get some practice. Managed about 600 meters downstream. Went ok.

Friday 14/07/17 - Bike - Road - Time = 1.26, Approx 34KM, 'Sweetspot' - Included 40 minutes in upper Zone 3/ Lower Zone 4. Went fine.

Run - 2.00 16.16 (8.08) - Decided to go for a run, straight after the cycling. A sort of a brick session, but their was about 5 minutes between both as got delayed after the cycle. Went ok.

Swim - Pool - Wasn't sure what type of swim to do here. Had already completed a CSS Pace & Open Water swim earlier in the week. Decided to do an longer endurance type swim.
Plan was:

1.5K F/S
200m Cool Down

Total Swim = 1.7K.

Sunday 16/07/17 - Run - 6.00 52.21 (8.43). On holidays for a week in Dingle with the family. Went for a run out the Slea Head drive area. Beautiful run early in the morning.

Tuesday 18/07/17 - Run - 4.00 36.16 (9.04) - Again whilst on holidays, plan was just to keep ticking over with a few small jogs with a small bit of swimming.

Swim - Open Water - On Ventry Beach for a few hours with the kids. Brought my wet suit and decided to give a go to swimming in the sea. My first time and went ok. Biggest issues i noticed was the salty taste in my mouth and also swimming into more unsettled water, was strange.

Thursday 20/07/17 - Sea Kayaking - Spent about three hours in Dingle Bay doing this. First time for me and found it great fun.

Friday 21/07/17 - Run 4.00 41.18 (10.20) - Very slow run as went for a jog with my wife. Took our time running around Dingle town, out by the marine and slea head area.

Swim - Pool - Went to Dingle Skellig for the morning with the kids. Spent about 30 minutes to myself just doing a few laps of the pool.

Sunday 23/07/17 - Run 6.00 53.08 (8.51) - Back home and had a lovely run this morning.

PDCAT

Monday 24/07/17 - Bike - Turbo 'Strength' (1 Hour). After work, went ok. Includes 3 x 10 minutes in Zone 3 at 55/60 rpm.

Tuesday 25/07/17 - Run - 4.00 35.31 (8.52). Again after work. No issues.

Wednesday 26/07/17 - Swim - Pool - Technique. Supposed to do a CSS paced session, but given the amount of people in the pool, occupying the lanes, decided against it. Instead spent an hour focusing on drills, technique etc...
Plan was:
200m Warm Up
400m Freestyle
300m (Boards & Fins)
100m (One Arm)
100m (Breathing every 3/5/3/7)
200m (Sighting)
500m (Pull Buoy)
100m (Breastroke)
100m Cool Down

Total Swim = 2K.

Went well and was what could have been a boring session actually turned out to be pretty enjoyable.

Bike - Road - 2.33.30 68.31KM 26.7KPH AVHR = 139
Was lucky to get out at all this evening. Heavy rain all evening, was late getting out, just about managed to get in the planned long cycle. Went ok.

Thursday 27/07/17 - Run - 4.00 35.39 (8.55). No Issues.

Swim - Open Water - Local Tri Club were swimming in the river in the evening.
In total swam 1.5K. Was really happy with this as the furthest i've swam before this in open water has been 750 meters. About 40/50 of us in total and delighted to get this done.

Friday 28/07/17 - Swim - Pool - CSS Pace - Tried 6 x 200m at CSS pace. Again, found this very tough at the new pace. Was really struggling to hit this time, just about managed it but two of the recoveries were longer than required time allowed as i was absolutely shattered.
Plan was:
200m Warm Up
6 X 200m (CSS pace with 20 seconds recovery)
200m (Boards & Fins)
200m (Sighting)
200m Cool Down

Total Swim = 2K.

Saturday 29/07/17 - Bike - Turbo - 1 Hour 'Cadence'. Includes 12 minutes X 2 alternating between 90/120 rpm's.

Sunday 30/07/17 - Run - 6.00 54.24 (9.04). Run went ok, if a little slow. This was probably due to heavy week in work. Another 60 hour work week, body feeling tired.

Overall, happy with the week. Heavy load in work, still managed to get 9 sessions in.

PDCAT

Early Monday morning, paid a visit to Santry Sports Surgery Clinic to Eanna Falvey. Wanted him to take a look at the groin problems ive been having these past two years. Basically, he thinks it's an issue with the hip flexors not firing, other muscles under pressure, pulling on the pubic bone giving me this pain. Has given me some work to do in the gym, to work on strenghtening this area along with the glutes. Told me to work on this over the next six weeks and see where it goes. He is confident that it will work, whilst i'm a bit unsure. Have had a lot of false dawns on this injury over these past two years.

Monday 31/07/17 - Bike - Road - 1 Hour - VO2 Max - Plan was 4 x 4 minutes up steep hill near my house, Zone 5 was the target, struggled somewhat to get into this zone but just about managed it.

Tuesday 01/08/17 - Run - 4.00 36.02 (9.01). No issues.

Gym Work - 30 Minutes - Commenced this work assigned by SSC, in the gym. I'm a member of this gym, but hardly ever use it. Went ok.

Swim - Pool (CSS Pace)

Plan was:
200m Warm up
6 x 200m (CSS Pace)
200m (Boards & Fins)
200m (Sighting)
200m Cool Down

Total Swim = (2K)
Went a little better than last weeks effort at CSS Pace.

Wednesday 02/08/17 - Bike - Turbo - 1 Hour - 'Cadence' - As i have a Triathlon on the weekend, decided to keep it a little easier this week.

Friday 04/08/17 - Gym Work - Another 30 minutes of working on hip flexors and glutes before swimming.

Swim - Pool - Took it very easy here.
Plan was:

200m Warm up
400m (Pull Buoy)
200m (Boards & Fins)
200m (Sighting)
100m (Breastroke)
200m Cool Down

10 Minutes Treading

Total Swim (1.3K)

Run - 4.00 35.47 (8.56). No issues.

Saturday 05/08/17 - Gym Work - 30 Minutes

Sunday 06/08/17
Loughrea Sprint Triathlon

Will write a short report on this. It turned out to be a disaster for me, but learned a few things from it to be honest.

Swim
The swim was unlike any i'd done before. It was in a Lake, with choppy waters and whilst i'd had a couple of good river swims lately and was confident of doing ok, i obviously wasnt prepared for this. Struggled big time to get my breathing correct with waves coming on top of me when i turned to breathe. Also was being pushed about a bit with the current. For the first 350 meters, i basically done the breastroke, everyone leaving me behind. The female competitors in the next wave, caught and passed me. The last 400 meters we turned for home. This was better, managed to be able to swim properly to the finish but the damage was done. Lot to learn here.

Time = 20.54
Place = 291/332

T1
Again, transitions turned out to be a problem for me. Whilst everything went according to plan, my results still show me as very slow compared to others. Need to get a handle on this.

Time = 2.22
Place = 214/332

Bike
This was a very hilly course, wasn't aware of this until before the start. Still using the old bike as havent had any practice on the new one as yet. My last Tri, the bike went very well and had hoped on a good course that i could complete the 20k in 37/38 minutes. Unfortunately, this wasn't going to happen. Legs felt very heavy legged after the swim, struggled to get going, found the course very undulating. Managed to pass a number of cyclists, maybe 15/20 out on the course. About 5 people passed me. Legs really struggle on this. Turned out to be slower than most of my training rides.

Time = 41.41
Place = 192/332

T2
Again, very poor transition. Went according to plan, but need to lean out the amount of things i'm having to do during transitions.

Time = 1.43
Place = 298/332

Run
This was the only part of the triathlon that i was happy with. As i was so far back in the field, spent the 5k, passing loads of people. Only one person came past me, i must have passed 40 other runners. Felt good and enjoyed it alot.

Time = 21.24
Place = 90/332

Overall 1.28.03
Place = 198/332

So, very poor performance overall. A number of things to work on.
Firstly - Obviously need alot more experience in outdoor swimming over the 12 months or so. This is not something that will improve in the shorter term
Secondly - Need to get on my new bike and get practice on the aero bars.
Thirdly - Scale down and lean out my transitions - Doing too many unnecessary tasks during transition.

PDCAT

Tuesday 08/08/17 - Run - 4.00 35.46 (8.56). Took Monday off as a rest day after Loughrea Triathlon. Easy 6am run before work, to get back into it.

Wednesday 09/08/17 - Bike - Road - 1.22 Hours 'Threshold'. First day out on my new bike. Its a Giant Propel Advance Pro 2. Also added new aero helmet, aero bars and new shoes. Need to get some practice on the bars and used to the gearing system. This included 2 x 20 minutes in Upper Zone 4 pace. First impressions on the bike were ok. Tri Bars need practice, but think that will come soon enough.

Gym Work - 30 minutes working on hip flexors and glutes.

Swim - Pool - CSS Pace

Plan was:

200m Warm up
6 x 100m @CSS Pace
200m Boards & Fins
6 x 100m @ CSS Pace
200m Sighting
200m Cool Down

Total Swim (2K)

Original Plan was 12 x 100m at CSS Pace with 10 seconds recovery, but due to a number of people in the lane with me, had to stop for a few minutes and just used Boards & Fins for a bit waiting for the lane to thin out a little.

Thursday 10/08/17 - Bike - Road - 2.28.46 68.17KM 27.5KPH AVHR = 142
Again, out on the new bike to complete my long cycle. Followed the same route that i normally complete. Kept the HR in the same zone. Used the aero bars about half the time, if i could improve this i think id see more improvement. Overall, happy enough with this. Time & Avg Speed were faster on this route than ever. I've ridden this route about 10 times previously and average speed today was between 1 - 1.5kph quicker.

Gym Work - 20 minutes working on Hip flexors and glutes

Swim - Open Water - Down to the river with the triathlon club. Completed 1500 meters in total (750 up & down stream). Timed myself coming downstream for the 750 meters and was about 14.40. Happy to get another longer swim in the river.

Friday 11/08/17 - Run - 4.00 35.40 (8.55). Beautiful morning before work for this run. Really enjoyed this.

Saturday 12/08/17 - Bike - Turbo - 1 Hour - 'Strength'. Included 3 x 10 minutes in Zone 3 at 50 - 60 rpm's. Finding it hard lately to stay in Zone 3 in this session. HR is dropping a lot lower than id like it. Will have to monitor this and possibly make changes to the session.

Sunday 13/08/17 - Run - 6.00 55.13 (9.12). Again out at 6am. Was a little slow, but legs felt very comfortable at that pace, so was happy to leave it be.

Gym Work - 20 minutes, completed at home as hadn't got time to nip into the gym.

JohnDozer

Can I ask what gym work you do for your hip flexors and glutes? is it stretching or weights or both?