Swim, Bike, Run....if only it was that simple!

El Director · 08-01-2011 2:30pm #1

Well time to put pen to paper and start my second training log. I'm not going to go on about 2010 here as I've already summarised that in my last log. In a sentence, it was up and down but ultimately very pleasing.

I am already 6/8 weeks down on training compared to this time last year, not concerned by that because my season will be 6 weeks longer this year. Since finishing last season I haven't been up to much at all. Tried getting back into the swing of things on Nov 1 and planned a solid 6-8 weeks. This didn't materialise. This was mainly due to a lack of motivation and life issues and illness. I now feel really rested and dying to get back at it. So without further a do here are my goals, objectives, training periods and a quick note on how I plan to organise the log.

Season Goals (Chronological Order)

1. Euro Triathlon Championships, Pontevedra, Spain 25/26th June Top 25% in AG
2. Galway 70.3 Top 25% in AG
3. Dublin Marathon Sub 3hr 10min

Training Objectives

Overall

-Consistency is key - make 95% of sessions by the end of each training period
-Weight - currently 88kg, target for A priority race day >80kg

Swim

-Get my 1,000m T-time down to under 16mins
-Hold this pace by Galway 70.3 for a 30min swim

Bike

-Improve my FTP by 15% by Galway 70.3
-Bike split in Euro's - sub 62min (if relatively flat course)
-Do a sub 30min 20k TT

Run

-Get 8 PB's

- 800m - 2min 15sec
-1500m - 4min 45sec
-3000m - 10min 30sec
-5k - 17min 59sec
-8k - 29min 59sec
-10k - 37min 59sec
-Half Marathon - 1hr 29min 59sec
-Marathon - 3hr 09min 59sec

All stand alone.

Training Periods

Starting Mon 10th Jan - Transition week - 11.5hrs
-Just get back into a routine
-3 double training days, the rest single

Base 1

-3 weeks/1 easy
-Swim - 3 club sessions/week
-Bike - 2/3 turbo sessions/week - cadence interval stuff
- 1 60-90k cycle
-Run - 2 club sessions/week
- 1 LSR 12-20k run/week
- 1/2 short runs off the bike/week

On the 4th week (easy week) testing time using these guidlines
http://www.joefrielsblog.com/2010/05/quick-guide-to-training-with-heart-rate-power-and-pace.html

Base 2 and 3

-The same more or less as Base one except:
- The long bike rides and LSR will increase slightly in distance
- Will build to include 2 FTP sessions/week on the bike by Base 3
- Test again at end of Base 3

Build 1

- Here I will start doing hill sessions on the bike at the weekends

Build 2

- Swim - 2 club sessions/week
- 1 OW session
- Bike - 1 turbo session
- 1 short intervals session
- 1 TT session
- 1 Hill session
- Run - contin. with club sessions and LSR

Test again at end of this period

Peak 2 weeks, start taper

- Same no. of sessions but shorter in duration
- every 3 days do a race pace session

Race Week of A race

Then, after a transition week it's back to Base 1 for Galway 70.3.

So that's it. I know there will be twists/turns and lots of changes along the way. Here's the most important bit IMO-you guys and ye're opinions. Please let you opinion be known, I really appreciate constructive criticism.

Here's to 2011

shotgunmcos · 08-01-2011 3:15pm

I can see a lot of thought and planning went into that El Director. You have set some good stretchy targets there!

I think you have the leg speed (and focus) for most of the running ones although the 3k and 1500m make the Half Marathon one soft in comparison?

40kmh for 30 mins is doable too but will take a mighty effort and decent conditions on the day on a fair course. If you hit this objective I think the top 25% in your AG at Galway will be firmly in play

The one that stands out for me is holding 1:34/100m pace for a HIM swim. Thats ambitious :eek:

Caz printed out a pic of myself, yourself and Bambaata holding up the Irish Flag in Budapest and stuck it on the fridge for motivation! She is my secret ingredient to helping me achieve my goals. Its testament though to you that even withy the ups and downs of last year you still went out and smashed your objectives.

Nice 2011 objectives and good plan, looking forward to following the log with interest. Good man and best of luck

hf4z6sqo7vjngi · 08-01-2011 4:38pm

Subscribing to this log and will no doubt read with interest!!! Couple of nice stretching targets there for the year, best of luck with it.

El Director · 08-01-2011 4:58pm

Thanks shotgun. Looking forward to the new season now.

shotgunmcos wrote: »

I think you have the leg speed (and focus) for most of the running ones although the 3k and 1500m make the Half Marathon one soft in comparison?

Perhaps you are right here, I mean according to the McMillan calculator I should manage a sub 3 hour marathon. This calculation however doesn't take into account that I've never done a marathon. I am pretty confident in my speed but I feel I may not have the endurance/muscle endurance to do a sub 85 min half marathon. We will see, and nearer the time I will make a decision on my half marathon pace.

shotgunmcos wrote: »

40kmh for 30 mins is doable too but will take a mighty effort and decent conditions on the day on a fair course. If you hit this objective I think the top 25% in your AG at Galway will be firmly in play

Ya this will be an interesting one. It's a training objective so what I might do is find a suitable stretch of road to do it.

shotgunmcos wrote: »

Caz printed out a pic of myself, yourself and Bambaata holding up the Irish Flag in Budapest and stuck it on the fridge for motivation! She is my secret ingredient to helping me achieve my goals.

Ya I must say my GF is very supportive too, if she wasn't I wouldn't be able to train with a clear mind.

shotgunmcos wrote: »

Nice 2011 objectives and good plan, looking forward to following the log with interest. Good man and best of luck

Thanks dude, it will be very challenging but I'll give it my best shot!

Ari Handsome Teammate wrote: »

Subscribing to this log and will no doubt read with interest!!! Couple of nice stretching targets there for the year, best of luck with it.

Thanks Jacky, I actually just started reading your log today too! Best of luck with the up coming year.

nomadic · 08-01-2011 9:25pm

Nice to have you back logging. Plenty of Tri logs to read now.

Nice target races aswell. I'm sure the girlfriend didn't take too much convincing to go to the euro's. I'd say a crack at sub 3 is well in you for dublin. Have you joined a tri/swim club?

shotgunmcos wrote: »

The one that stands out for me is holding 1:34/100m pace for a HIM swim. Thats ambitious :eek:

Jaysus I may have to adjust my swim target for the HIM, hopefully swinford is 1,850m's again this year.

Macanri · 08-01-2011 9:42pm

Excellent stuff. Thats very clear and concise aobjectives - obviously alot of thought has gone into them. I hope you hit them all.

Welcome back to the training logs and all the best for the new training year.

El Director · 08-01-2011 10:16pm

shotgunmcos wrote: »

The one that stands out for me is holding 1:34/100m pace for a HIM swim. Thats ambitious :eek:

Forgot to address this one earlier. If shotgun is saying this then I must pay heed! Maybe it is too ambitious but I will stick with it for now and see nearer the time. I think the wetsuit helps a lot, but sea conditions will play a major part.

Also I mentioned that I wanted to say a word on how I will organise my log. If MCOS doesn't mind I'd like to steal the "Planned\Actual" part - I feel this gives a focus on each session and also the week end, Sunday night summary table.

Thanks again guys for ye're interest and comments.

El Director · 08-01-2011 10:32pm

nomadic wrote: »

I'd say a crack at sub 3 is well in you for dublin. Have you joined a tri/swim club?

Thanks Nomadic. Sub 3 for Dublin is definitely not an aim. I've never done a marathon, never ran more than 13.1 miles either, so mustn't be flippant and respect the distance (even 3:10 is going to be a push me thinks!)

Really thought long and hard about joining a tri club but just don't really see any major advantage from bring in one, apart from meeting people and the social thing....but that ain't why I'm in the sport. I am sticking with the running, swimming and cycling clubs from last season.

NeedsTraining · 09-01-2011 12:43am

Hey El D,

Looking forward to following your log.

Great objectives and hopefully you will meet them all.
I like the stretching goals, so best of luck.

Hopefully see you on the start line for some of the events (You can wait for me at the finish though

)

NT

El Director · 09-01-2011 2:58pm

NeedsTraining wrote: »

Hey El D,

Looking forward to following your log.

Great objectives and hopefully you will meet them all.
I like the stretching goals, so best of luck.

Hopefully see you on the start line for some of the events (You can wait for me at the finish though )

NT

Thanks man, but don't sell yourself short, you'll have a top season I'm sure of it!

El Director · 09-01-2011 3:06pm

Sun Morn 9th Jan

Plan An episode and a half of The Wire, Z2 turbo
Actual An episode and a half of The Wire, Z2 turbo

Dist 34.5km; Ave Cad 79; Ave Watt 150; Ave Hr 127; Time 1hr24min 30sec

Followed by

Plan 9k Z2 run
Actual 9k Z2 run

Dist 9.38km; Time 59min 42sec; Ave HR 152; Pace 6:22/km

Yes you read correctly, to keep it in zone 2 I was reduced to walking at times, granted it is a hilly enough route but still, come on!

Not looking forward to the next 3/4 weeks

catweazle · 09-01-2011 3:32pm

Beat you I got two episodes in.

I have just started season 2, fantastic stuff!

shotgunmcos · 09-01-2011 9:56pm

El Director wrote: »

Yes you read correctly, to keep it in zone 2 I was reduced to walking at times, granted it is a hilly enough route but still, come on!

Not looking forward to the next 3/4 weeks

Hey El D have faith man. I had serious cardiac drift after just 30 mins when I started this journey but it has vastly improved since. I remember feeling dismayed at ho bad I though my base fitness was but it comes along quickly as long as you are disciplined. 4 out of my last 50+ runs have been outside of base. The base heart rate pace improves trust me

hf4z6sqo7vjngi · 09-01-2011 10:18pm

shotgunmcos wrote: »

Hey El D have faith man. I had serious cardiac drift after just 30 mins when I started this journey but it has vastly improved since. I remember feeling dismayed at ho bad I though my base fitness was but it comes along quickly as long as you are disciplined. 4 out of my last 50+ runs have been outside of base. The base heart rate pace improves trust me

100% agree with this El D you should see some massive improvements in just a few weeks.

interested · 10-01-2011 11:43am

at last - been waiting for the launch of this log for a while now

Great to see you back El. D. Some pretty clear targets for the coming year should keep you entertained. Hopefully see you at the pool some stage soon eh

El Director · 10-01-2011 1:12pm

interested wrote: »

at last - been waiting for the launch of this log for a while now Great to see you back El. D. Some pretty clear targets for the coming year should keep you entertained. Hopefully see you at the pool some stage soon eh

Thanks Jacky & shotgun, it has to improve no two ways about it.

Thanks interested and ya you will be seeing me 3 times a week from now on.....read on to see this mornings excuse

El Director · 10-01-2011 1:17pm

Mon Morn 10th Jan

Plan Club Swim Session
Actual Nothing

I usually set the alarm for 5:20, hit snooze for an extra 10 then up and in pool by 5:45. This morning however I hit the off button and woke up at 7:30 :mad: This cannot happen again, consistant training is going to be a coner stone of this season for me so......get to bed early and no more snooze button!

interested · 10-01-2011 1:23pm

El Director wrote: »

Mon Morn 10th Jan

Plan Club Swim Session
Actual Nothing

I usually set the alarm for 5:20, hit snooze for an extra 10 then up and in pool by 5:45. This morning however I hit the off button and woke up at 7:30 :mad: This cannot happen again, consistant training is going to be a coner stone of this season for me so......get to bed early and no more snooze button!

ahh ... the dreaded snooze button. You need to invest in an old school alarm that doesnt have such a facility

kennyb3 · 10-01-2011 1:41pm

How early is early bed wise for 5.20? 5.20 is hardcore, here is me worrying about getting up at 6.50 to cycle into work. The amount of times i ll prob wuzz out of that even

mitresize5 · 10-01-2011 1:54pm

Good luck with the training El D

I really do enjoy reading these logs

nomadic · 10-01-2011 2:46pm

Is this swim club up in the NAC?
I'll have to start the pre work swims from next week so could be interested in a bit of that.

hf4z6sqo7vjngi · 10-01-2011 3:43pm

El Director wrote: »

Mon Morn 10th Jan

Plan Club Swim Session
Actual Nothing

I usually set the alarm for 5:20, hit snooze for an extra 10 then up and in pool by 5:45. This morning however I hit the off button and woke up at 7:30 :mad: This cannot happen again, consistant training is going to be a coner stone of this season for me so......get to bed early and no more snooze button!

I learned a valuable tip for those early morning sessions and most of the time it works. Try and move the alarm clock to the other side of the room so you have to actually climb out of the bed and walkover to turn it off:)

shotgunmcos · 10-01-2011 4:50pm

Ari Handsome Teammate wrote: »

I learned a valuable tip for those early morning sessions and most of the time it works. Try and move the alarm clock to the other side of the room so you have to actually climb out of the bed and walkover to turn it off:)

A Better suggestion to making sure you get up. Put the alarm under her pillow

hf4z6sqo7vjngi · 10-01-2011 6:27pm

shotgunmcos wrote: »

A Better suggestion to making sure you get up. Put the alarm under her pillow

Jeez i would not dare in fear of picking up an injury.

El Director · 10-01-2011 11:55pm

Ha! Funny stuff there lads. The GF hates when I am getting up early so I don't want angering her more! Moving the alarm to the far side of the room is what I am going to try anyway, we'll see.

Nomadic it's not in the NAC it's my local swim club and school indeed, PM me if you want more details.

Hi KB3, I find when getting back into getting up that early it's all about getting in the habit of it. Therefore the first 2 weeks are the most difficult, so I am going to aim to be in bed for 9 asleep by 9:30. Then after that you can (well I did last season) get away with 10 and asleep at 10:30.

Mon Eve 10th Jan

Plan 1hr turbo, session 20 (interval/cadence work)
Actual 1hr turbo

Cad Max/Ave 147/93; Watt Max/Ave 260/153; HR Max/Ave 163/134; Dist 25km

Felt grand, fading a small bit in the last 5 mins before the cool down.

Now what do ye reckon of this lads/ladies. My 30th is coming up and my GF has put away a few euro (way too much IMO) for a presie for me. She has suggested a top of the line wetsuit, Helix/2XU Project, or an IPad! Now swimming is my weakest discipline but would a really expensive wetsuit make that much of a difference? An IPad, granted it is cool and I love...love my gadgets but I have an IPhone and laptop so I don't see the point. What do ye think??

catweazle · 11-01-2011 12:08am

Thats about a grand or so for an Ipad that you arent that interested in. Why dont you suggest a foreign triathlon somwehere nice for that money that you could both go to. You have July free why not Alpe Duhez maybe the standard distance - would be great motivation for the turbo knowing those 21 bends are ahead of you in July

Although what state is your wetsuit in after the Salthill Cope?

El Director · 11-01-2011 12:29am

catweazle wrote: »

Thats about a grand or so for an Ipad that you arent that interested in. Why dont you suggest a foreign triathlon somwehere nice for that money that you could both go to. You have July free why not Alpe Duhez maybe the standard distance - would be great motivation for the turbo knowing those 21 bends are ahead of you in July

Although what state is your wetsuit in after the Salthill Cope?

Thanks CW, I actually thought an IPad was half that, it depends on which hard drive I guess. I love that suggestion about Alpe Duhez, will check it out.

As for my own wetsuit-blueseventy reaction (3 years old) well it has numerous patches at this stage but still, I had no intention of changing really.

pgibbo · 11-01-2011 11:21am

Just spotted this now dude. Nice to see you have a new log up. Some nice targets there. Best of luck with them.

Bambaata · 11-01-2011 11:41am

A race away would also be my suggestion. Possibly Austria 70.3 :P Must get my own flights booked actually!!

El Director · 11-01-2011 1:40pm

Bambaata wrote: »

A race away would also be my suggestion. Possibly Austria 70.3 :P Must get my own flights booked actually!!

Ha! Not likely dude! Good to hear from you man and I am going to take this oppertunity to call for the "Bambaata Tri Log" - give the people what they want

nomadic · 11-01-2011 4:00pm

Coolmine is it? I've just paid my membership up in the NAC and I don't think I'd ever use it if I wasn't swimming up there so I'll stick with it for a while. I am contemplating doing some of the masters sessions up there though.

El Director wrote: »

Ha! Not likely dude! Good to hear from you man and I am going to take this oppertunity to call for the "Bambaata Tri Log" - give the people what they want

+1 to that.

Macanri · 11-01-2011 9:07pm

nomadic wrote: »

Coolmine is it? I've just paid my membership up in the NAC and I don't think I'd ever use it if I wasn't swimming up there so I'll stick with it for a while. I am contemplating doing some of the masters sessions up there though.

+1 to that.

+ 2 to a Bambatta training log.

Where and when is the masters swimming?

Thanks for the thread space ElD:p

Edit: Are you doing Waterford Half?

El Director · 11-01-2011 10:34pm

No dude not doing it, no point as I'm not ready for a sub 90.....Larne Half in March

Tues Eve 11th Jan

Plan Club Run Session
Actual 11k Z2

Got wind of the session planned and I was in no shape for 12 x 600m with 4k WU and 4k CD. Anyway first week back should be easy Z2 stuff plus I am doing the Raheny 3 winter league 3 miler tomorrow night. Garmin died half way around so the rough numbers

Dist 11k; Time c.55min; HR c.151; Pace 5:00/km

Thats more like it

Perhaps those hills at home are tougher than I give them credit for

nomadic · 11-01-2011 10:43pm

Macanri wrote: »

Where and when is the masters swimming?

Thanks for the thread space ElD:p

Edit: Are you doing Waterford Half?

http://www.nacmasters.com/index.html

I assume your asking El D the second question but if not then no I'm not.

Macanri · 11-01-2011 10:48pm

See you tomorrow night El D - I'll be wearing bib no. 148.

El Director · 12-01-2011 6:02pm

Weds Morn 12th Jan

Plan Club Swim
Actual Nothing

Didn't get to sleep till 4am :eek: Don't know why, it was annoying, turned the alarm off at 3. At least I replaced it with an afternoon session.

WU 400m
Drills 800m
Main Set 3 x 200m descending X 2
200m-4:02
200m-3:51
200m-3:36

200m-4:03
200m-3:53
200m-3:42

Total 2,400m; 54 min.

Actually felt grand here, really tried my best in the last 200 but I was fading fast. Did a similar session last week and I was totaled at the end so happy to see a return to some sort of form.

Interesting thing is as I was doing the drills I was concentrating on DPS and I started kind of sculling at the beginning of the stroke, kinda like making a figure of 8 with my hand. It seemed like I 'caught' more water and propelled myself a couple of more inches. Found it difficult to keep it up for longer than 500m but maybe it's something I should work on.

El Director · 14-01-2011 9:26am

Weds Eve 12th Jan

Plan 3 mile race
Actual 3 mile race

WU 2.4k
Race Dist 3 miles; Time 20:08; HR Max/Ave 190/178;

Splits
1st k 3:58
2nd k 4:11
3rd k 4:12
4th k 4:16
900m 3:30 (pace 3:53)/km

CD 2k

A 3 lap race and perfect conditions. Great to meet Mac and Christeb for the first time. I was concerned with my right quad, it was pretty sore but it held up. Before a race I always have a plan and this evenings race was no different. The plan though wasn't too ambitious however, this being a transition week and all. So go steady for the first 2 laps and see whats in the tank for the 3rd. Mac planned on running his HM pace for the first two laps and that was perfect for me, so for 2 and a third laps we were shoulder to shoulder. Mac then decided to see how many he could catch so off he went effortlessly, it wasn't long until I couldn't even see him, great kick. So I decided to see what I had left and to my surprise I caught 3 more in the last km or so, two in the last 300m. I was spent after but so so good to be back racing, reminded me why I train! The quads were both sore after, I suppose it's just the fact that the body is getting used to training again.

Thurs Eve 13th Jan

Plan 5k recovery run
Actual 5k recovery run

Time 27:08; Dist 5.11k; Ave HR 143; Pace 5:19/km

Right quad still very sore but nothing to worry about long term.

Fri Morn 14th Jan

Plan Club Swim
Actual Nothing

It was 12 before I hit the hay last night so I knew there was a good chance I would miss this one, plus I think I need a day off to let the quads recover. I suppose one really should plan a rest day in their first week back just to ease the transition.

El Director · 16-01-2011 5:48pm

Sat Morn 15th Jan

Plan 60k Z2 bike
Actual Nothing

Had a busy weekend at home with a neighbours funeral so not much time to get out. I wouldn't have gone cycling anyway such was the gale force wind and heavy rain-too dangerous. The one weekend I didn't bring the turbo home :rolleyes:

Plan 12k Z2 run
Actual 13k Z2 run

Dist 13k; Time 1hr15min44sec; Ave HR 148; Ave Pace 5:48/km

Quads recovered, felt sluggish, must drop a few kg's now, I know that would help that sluggish feeling.

Weekly Summary

Well this was a transition week, didn't want too much too soon then injury type thing. Next week will be along the same lines, the aim being getting used to the two times a day schedule once again, and re-introducing strength and core into my life. My main concern is my lack of pool time, lack of sleep hindering my chances of getting up in the morning. So a good start to the week is vital, to bed early tonight and in the pool tomorrow morn.

One final note is the inspiration I've took from the lads performances in Waterford yesterday. I am really up for the Larne Half now and cannot wait.

10 Jan-17 Jan|# sessions|Time hh:mm|Distance kms
Total|6|05:15|65.4
Swimming|1|1:00|2.4
Cycling|1|1:00|25
Running|4|3:15|38

Weight Watch

Last Week 88kg
This Week 88kg

Missed Sessions Watch

This Week 3

kennyb3 · 16-01-2011 6:06pm

Give me a shout any weekend you fancy a spin. I ll prob try get a few swords spins in soon but need to get a bit of a base first, plus they are very early so if im not doing them i ll be getting out myself.

Any plans for any duathlons, there is one in skerries in mid feb (fingal tri club) i might give a shot.

hf4z6sqo7vjngi · 16-01-2011 7:22pm

kennyb3 wrote: »

Give me a shout any weekend you fancy a spin. I ll prob try get a few swords spins in soon but need to get a bit of a base first, plus they are very early so if im not doing them i ll be getting out myself.

Any plans for any duathlons, there is one in skerries in mid feb (fingal tri club) i might give a shot.

Likewise on the spins it would be good to head out with like minded people. The earlier the better.

Good start EL D you will be lashing out the 200km+ weeks in no time

El Director · 17-01-2011 10:04pm

Cool lads, Nomadic is also around this area and some weekends, so when I stay up for the weekend I'll let ye know. I plan on spins with the club too KB3 but right now they are ramping things up in prep for the summer league, hills etc... I'm only doing Z2 spins for the next two months or so.

Base 1 - Week 1
Mon Morn 17th Jan

Plan 1.5h Club Swim
Actual 1.5h Club Swim

Well the main aim this morning was just making the session. Aim achieved

The session itself I found really tough, a serious dose of reality. Here are some of the number from the main sets:

250m x 3: 1) 3:55 2) 4:01 3) 4:00

100m x 10 off 2min: Range 2:00 - 2:07

As ye can see I couldn't even make the RT's, a long way off my HIM pace goal of 1:34/100m

Still, I love a challenge and so long as I get into the pool consistently 3 times a week. Felt sick and dizzy after :rolleyes:

Time 1.5h
Dist 2,750mts

Mon Eve 17th Jan

Plan 60 min turbo, session 21
Actual 60 min turbo, session 21

Tough, tough session. Lots of big gear, 100rpm stuff. Started to fade at the end but stuck in there. Beginning to remember what the pain feels like and I'm glad to say I still like the feeling of pushing through.

Time 1hr; Dist 26.3km; HR Ave/Max 127/170; Cad Ave/Max 87/116; Watt Ave/Max 162/360;

Great start to the week, set me up nicely.

El Director · 18-01-2011 11:36am

kennyb3 wrote: »

Give me a shout any weekend you fancy a spin. I ll prob try get a few swords spins in soon but need to get a bit of a base first, plus they are very early so if im not doing them i ll be getting out myself.

Any plans for any duathlons, there is one in skerries in mid feb (fingal tri club) i might give a shot.

Hey KB3, sorry forgot to answer this. I certainly intend on doing some duathlons before the start of the season as it's a great way to dust off the cob webs and iron out any problems. It also helps you get back in racing mode and gets you used of hurting again. I can't see myself doing any duathlons however until the end of March, beginning of April. I may do that one in Skerries and build it into my long cycle that day.

Tues Morn 18th Jan

Plan Strength/Core Session - AA Phase Session 1 of 8
Actual Strength Session - AA Phase Session 1 of 8

First time doing a strength session since last May. Going to use the strength programme in the J. Friel's "training Bible"again this year. I had a huge improvement in my biking last year despite the low milage and I put that down to the gym sessions I did.

As it was the first morning my timing was off so I didn't get any core work in, so note to self - be on the gym floor by 6:30am. I found it tougher, wasn't expecting that, got a little light headed and dizzy/sick again this morn

NeedsTraining · 18-01-2011 8:34pm

Hey El,

Good to see the week is going well so far.

Just wondering do you follow any specific core program? If so, would you be able to share?

I need to start doing some core work and would like a plan to follow.

Cheers,

NT

El Director · 18-01-2011 10:48pm

NeedsTraining wrote: »

Hey El,

Good to see the week is going well so far.

Just wondering do you follow any specific core program? If so, would you be able to share?

I need to start doing some core work and would like a plan to follow.

Cheers,

NT

Hi NT and thanks. These are the core exercises I use

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486

Personally I found them great when done at least twice a week consistently.
You also have to bare in mind that the upper back, chest, quads etc....also form part of your core hence the reason I follow the strength exercises in "The Triathletes Training Bible". Hope that helps.

Tues Eve 18th Jan

Plan 1hr 15min - Club Session
Actual 1hr 20min - Club Session

First time down at the club in 2 nearly months, luckily I wasn't the only one an old mate of mine was down for the first time in a while too, so coach sent us on an 8 miler, suited us both and gave us time to catch up. Did 15k in the end mostly in Z2.

Dist 15k; Time 1:18:02; HR Ave 149; Pace 5:13/km

I think the extra weight I'm carrying is having an effect on my joints, my form is shocking. Really must get back to practicing my chi drills.

NeedsTraining · 18-01-2011 11:47pm

Cheers El, must give that a go.

El Director · 19-01-2011 9:27am

Weds Morn 19th Jan

Plan 1hr 30min club swim session
Actual 1hr 20min club swim session

Easier to get up this morning, reinforcing my belief that getting into the habit, especially on a monday morn, is vital. This session was so much better than
Monday as you'll see from my times.

Main Set 1 100m x 10 off 2:15, coming in on between 1:47 - 1:52
Main Set 2 50m x 12 off 1 min, coming in on between 49 - 55 sec.

Thats more like it

El Director · 19-01-2011 8:43pm

Weds Eve 19th Jan

Plan 60 min interval, session 22
Actual 60 min interval, session 22

Dist 29.6k; Time 1hr; Ave Cad 88; Watt Ave/Max 192/339

Good session felt pretty strong too. Half way point of week 1 and haven't missed a session yet

El Director · 20-01-2011 10:15am

Thurs Morn 20th Jan

Plan Strength/Core Session - AA Phase Session 2 of 8
Actual Strength Session - AA Phase Session 2 of 8

Much better this morning, got in all exercises as I was on the gym floor at 6:40.

El Director · 20-01-2011 10:33pm

Thurs Eve 20th Jan

Plan 1hr 15min Club Run Session
Actual 1hr 15min Club Run Session

Again my mate was down and we both decided we'd be better off with another LSR. So more or less the same as Tues except slightly faster with a slower HR.

Distance 14.6k; Time 1hr 14min 54sec; Ave HR 142; Pace 5:07/k

Very foggy and frost but it was a magical night running through the park in the dark with the full moon and fog. Amazing

Macanri · 20-01-2011 10:46pm

Going well, good stuff. Only half way through the week and improvements already. Savage.

Will you be doing the 2 miler next Wed night in Raheny? if so I'll see you there.

El Director · 20-01-2011 11:19pm

Macanri wrote: »

Going well, good stuff. Only half way through the week and improvements already. Savage.

Will you be doing the 2 miler next Wed night in Raheny? if so I'll see you there.

Thanks dude. I sure am man, looking forward to it as I'm doing no tempo training at the mo and enjoyed the last one.

Swim, Bike, Run....if only it was that simple!

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