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Swim, Bike, Run....if only it was that simple!
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funnily enough my quads are screaming at me too after Saturday. You think it would have been that downhill finish?
Ahh ya defo, just think of the force you'd have been putting on each leg as you opened up down the hill. Makes sense.
Weds morn 7th Dec
Plan Weakness /Rolling
Actual Weakness/Rolling
Time 25 min
Weds Morn 7th Dec
Plan Coach Prescribed NAC LC Session
Actual Coach Prescribed NAC LC Session
A nice session, felt like it was ages since I was in the pool! I concentrated on pushing down a bit more on my chest during the sculling and it definitely helps body position. Getting PT Paddles this evening and my new Kinvara 2
Time 55 min
DIST 2,000m0 -
Getting more and more difficult to keep this log updated, sorry for skimping on detail but thats the way it is for now. In Jan things should settle down again, by then it'll be a shiney new log and I've almost settled on races for 2012
Weds Eve 7th Dec
Plan Easy 45 min Run
Actual Easy 45 min Run
Time 45 min
Dist 9.28km
Thurs Morn 8th Dec
Plan 45 min Turbo
Actual 45 min Turbo
As in 25 easy, 15 steady and 5 easy. Got this done early as I was busy later that evening.
Time 45min
Dist 24.5km
Fri Morn 9th Dec
Plan Club Swim Session
Actual Nothing
Late nights just finally caught up with me, didn't even hear the alarm.
Fri Eve 9th Dec
Plan Easy 45 min Run with some Build Work
Actual Easy 45 min Run with some Build Work
Easy run, 5x 30 sec build thrown into the mix. I felt so good on this run, end of a rec week so that is expected I guess. Light on my feet and no sign of niggles
HR 144/164; PACE 4:25/KM; CAD 79spm
Time 43 min
Dist 9.49km
Sat 10th Dec
Plan 2-3 hrs easy ride
Actual 1.5hrs easy ride
After 2 weeks in a row of doing my long cycle on the turbo I was determined to get out for this. A very busy weekend meant I only got 1.5hrs done but still better than nothing and I was so grateful to just get out into the cold, frosty country air. I actually had 3 layers of everything on! And still my feet were like ice blocks! An enjoyable spin out
HR 121/142; SPEED 27.2km/hr
Time 1hr 26min
Dist 37.67km
Sun 11th Dec
Plan 1 hour easy run
Actual Nothing
Another nothing, two in 3 days, seldom seen around these parts the last 2 months. I missed my window and that was that.
Base 2 Week 1
Mon Morn 12th Dec
Plan Weakness/Roll
Actual Weakness/Roll
Time 20min
Plan Coach Prescribed Swim
Actual Coach Prescribed Swim
Feeling great in the pool this morning. Used the PT paddles for the first time, they were weird but it really made me concentrate on body position, pushing the buoy etc... The 100's sw easy were a consistent 1:49/50 per 100 and the 100's pull steady were 1:45/46. My breast st is terrible
Time 1:10
Dist 2,500
Mon Eve 12th Dec
Plan 30 min Easy Run
Actual 30 min Easy Run
Bitterly winter now but at least we are getting closer and closer to one of my favorite days of the year (it should be for all athletes) the winter solstice - shortest day of the year From then on every day has about 4 mins extra of day light Anyway, feeling good on the run, had to rein it back a few times.
HR 148/163; PACE 4.45/km
Time 32.05
Dist 6.74km
Tues Morn 13th Dec
Plan Weakness/Rolling/Core
Actual Weakness/Rolling/Core
Time 1hour
A (Very) Quick Summary of Base 14th Nov - 12th Dec
In graphic form.....
Weight check....
Body Fat check...
In there was a 5k PB and signs of progress on the swim. I think it will be Spring time before any real signs of bike progress may show. Making 99% of swim/bike/run sessions has been key and working on my weak points (hamstrings and calfs) is helping for sure, I feel stronger for it. Also core strength is helping my run and swim. Weight has continued to drop, now even below 77kg...this time last year I was almost 90kg:eek:0 -
Tues Eve 13th Dec
Plan Turbo
Actual Turbo
Session had some build, high gear, sprint and of course BG. I really enjoyed the session. Fuelled appropriately and even munched on half a power bar. The BG effort HR were 133 on ave. 36 mins of grinding it out, quality stuff. Love the sprint stuff at the end too. Legs felt great, no fading so I have learned the importance of fuelling appropriately for your session
HR 122; CAD 65; WATT 195;
Time 1:12
DIST 27km
Weds Morn 14th Dec
Plan Club Swim
Actual Club Swim
An extended WU felt great and a big kick set. Then the main set was 7x 150m off 2:50, 2:30/2:35/2:35/2:31/2:33/2:35/2:35. 100 bc to finish off. Enjoyable session.
Time 1:15
DIST 2,950m0 -
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Weds Eve 14th Dec
Plan 45 min Easy Run With Some Fast Bits
Actual 45 min Easy Run With Some Fast Bits
Not as cold as Monday also not as easy as Monday what with the BG work in the legs. I used a session on my garmin from before but it was set to 5x 20 fast/40 sec recovery (it was supposed to be 6x 20/30 sec recovery)- it was too late when I noticed, I still did the 6th but was taking 40 sec recoveries. I have about 9 weeks of consistent running in my legs now and that has never happened for me before. I actually look forward to getting out for my runs now. I even got a glimpse of what it will be like when I peak, on fresh legs (during recovery week) and me likes how that felt
HR 144; PACE 4:34/km
Time 44:32
Dist 9.71km0 -
Thurs Morn 15th Dec
Plan Core/Weakness/Rolling
Actual Core/Weakness/Rolling
A really nice session, enjoy my 2 sessions of this each week, I also do some stretching.
Time 1 hr
8x 1min hill reps. I was instructed to pick the steepest hill nearest me and try to pace them evenly i.e. try to get to the same point up the hill on all 8. I pretty much did that too. I picked Somerton Lane as my beast of the east! I was well lit up but it's a narrow road and fairly busy, going to try the equally steep Rugged Lane next time, less busier I suspect. I have always loved hill reps and enjoyed them this evening
Details are here http://connect.garmin.com/splits/134670765
Time 41:03
Dist 8.41km0 -
Fri Morn 16th Dec
Plan Weakness/Roll
Actual Weakness/Roll
Time 25min
Plan Coach Prescribed Swim Set NAC LC
Actual Coach Prescribed Swim Set NAC LC
6x 50 1-3(descend): 56/52/50; 4-6(fast): 48/49/48sec; 3x 150: 2:41/2:44/2:43; 3x 150: 2:39/2:40/2:44; 4x 50(fast): 48/47/49/49sec. Enjoyed this session, great to be saying that so much lately Lots of fast 50's thrown in. Liked the 150's, it was like a race type situation, fast 50/cruise 100. Glad to see that I didn't fade completely for the last 4x 50 fast set.
Time 1:05
Dist 2,500m0 -
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Fri Eve 16th Dec
Plan Easy Turbo
Actual Easy Turbo
I had no time to get a lunch in today but I thoughtI'd be fine - not at all faded towards the end. TBH my RPE for these easy spins is about 6/7, HR does not correspond to how my legs are feeling, maybe it was because I wasn't fueled properly.
HR 123; CAD 93
Time 60min
Dist 30.1km
Enjoying the week and one more big session to come....at 4:30am (should be in bed now I know but had to go for a meal-work related) It's another BG session, flying at 8am hence the silly o clock, but I can then relax for the weekend, a good week put down. As always I'll bring the runners and garmin, love tracking my runs in other countries
I will have to fuel as I go in tomorrows session to get through it.0 -
Sat Morn 17th Dec
Plan BG Turbo Session
Actual BG Turbo Session
Up at 4:30 to get this on before flying off later that morning. Had a begel and half a power bar and a gel. During the session water with a noun tab. I was worried id fade towards the end but I didn't. Grinder it out, 42 mins of good Q work. Got deep into my quads, Im glad i've easy/off days for the next 3. Didn't want wakening anyone so no TV, music or even iPod (forgot) just me and my data screen and I was happy out-visualising the damage I might do next season
HR 123; CAD 65; WATT 197
Time 1:25
Dist 29.1km0 -
Base 2 Week 2
After a really good week last week I've entered dangerous ground, an unpre-dictable time, a time for damage limitation :rolleyes:
Tuesday 20th Dec
Got up early, teeming rain and freezing. Tough run with all the beer, Irish whiskey and all the crap food in my belly.
Time 24min
Dist 5.7km
Weds Morn 21st Dec
Didn't get up in time for the club swim session. So I just did last Monday's swim set. Not sure if I'd have been up for the club session anyway, feeling sluggish. But the session actually went well enough. And my time were very similar to last weeks.
Time 1:10
Dist 2,500m
Weds Eve 21st Dec
Plan Run - Mixed Intervals
Actual Run - Mixed Intervals
Ususally the type of session I love to see/do but the last type of session I wanted to face this evening. Feeling fat, sluggish and so unfit. I was extremley close on puking after the last hard 4 min. Ultimately it was great to get this session in and it's a timely reminder of what it is like to be unfit and slow, never again. I will upload the session to garmin later today. BTW thank god for being able to create such workouts in connect-a great job altogether!
Time 51min
Dist 11.5km
Thurs Morn 22nd Dec
Got this in early as I will be christmas partying very very soon. Still imo the toughest of the turbo sessions, an hour easy certainly does not feel that way on the legs
HR 119; CAD 91; WATT 199
Time 1hr
Dist 28km
O well here goes....more self-inflicted damage :rolleyes:0 -
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Sat 24th Dec
Plan LER 1:15
Actual LER 1:17
Very windy out, resulting in a slower than normal pace. Pissed rain all the way around too, horrible day to be out but got it done (Poor Santa:(). Decided to bring 2 gels and 250ml of high5 zero. Glad I did too because although kind of struggling towards the end I didn't drop off
HR 146/161; PACE 4:52/km; CAD 79
Time 1:17:35
Dist 15.94km
After only two runs I'm already loving my new Kinvara 2's! Perfect balance between lightness and support.
My Aerobic Progression (Input/Output)
Well as I expected my fitness level has dropped a good bit since Jingle Bells. Best I can hope for over the next two weeks is to hold onto and maintain. Now the gale force wind definitely had an effect today plus the heavier jacket, drink, iPod, gels (an extra 750g perhaps), but still point is I've lost some fitness. Not time to panic though, just keep chipping away.
A very Happy Christmas to one and all...I hope Santa is good to ye
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Christmas Morning 2011
Plan BG Turbo Session
Actual BG Turbo Session
Up early to get this done and out of the way for Christmas Day. Love these BG sessions, this morning it was 5x 8min with 2 min rec. It was Soccer AM and Gillette Soccer Saturday Christmas Specials and some good old Ski Jump! Now time for face stuffing
HR 122(134/134/135/136/133); WATT 202; CAD 68
Time 1:20
Dist 24.3km
So some of my pressies.....
Look Keo 2 Max Pedals
A waterproof MP3 player that you can also swim with! Useful for an long sets I guess Also ruined my iPod shuffle a few months ago, I loved it because it was so light so this will do the trick nicely.0 -
St Stephen's Day LER
Plan 1.5 hr LER
Actual 1.5 hr LER
Wasn't sure what to expect about todays run, it depended on who turned up. So there were 3 of us, a very near sub 15 5k'er and a leisure runner (out almost everyday just for the joy of it). So it was more a sociable St Stephen's day run. But, because of the gale blowing my HR was actually in the easy zone anyway-happy days. I was on my own for 15 min as I ran to the meeting spot, then off we went on a 6 mile loop, nice hold-a-conversation pace. That took c. 45min, so that along with the 15 I did on my own meant I'd 30 min to go. So the leisure runner headed home and myself and my other mate continued on for the last half hour. Such an enjoyable run, went by so quickly. Great to catch up with the lads. And that I am delighted to say is the first time I've ever made a 1,000 miles in a year and I am really thrilled about that!
HR 143; PACE 4:55; CAD 81
Time 1:30:26
Dist 18.38km0 -
Tues 27th Dec
Plan 2.5hr Easy Spin
Actual Nothing :mad:
Stephen's night was a mental one! Really disappointed with myself as I was so bad I couldn't get out of bed until 5! So session missed. That wouldn't have normally been a problem as i'd just get on the turbo and get it done, but i was so shook I was hardly able to speak! Disgraceful
I guess so long as this is the only missed session of the Christmas period it won't be too bad. I'll make sure it's the only one.
Weds 28th Dec
Plan 1 Hour Easy Run
Actual 1 hour Easy Run
Well had a horrible sleep (beer monkeys) so just decided to get up and run. Forgot how dark it stays in the west until 8:30, I was out at 7:45, head lamp, rear light and full reflective gear. Not that it mattered-not a sinner around. A mixture of bog and woods, all on a tarred road though. Bloody windy out and it was an out and back, with the back into the wind! Tough going but good to get it done after Stephens night antics.
HR 146; PACE 4:57/km; CAD 80.5
Time 1:05
DIST 13.11km
Weds Afternoon 28th Dec
Plan Coach Prescribed Swim Session Roscommon Pool
Actual Coach Prescribed Swim Session Roscommon Pool
O delighted to be back In the pool despite having to hang around for an hour for it to open. The 50 descends: 54/50/46/44; 4x 100sw (steady): 1:42/1:44/1:45/1:46; The 300sw (steady): 5:32; 100sw (steady) 1:53; the 50's fast: 0:44/0:45/0:44/0:45. So obviously nothing gained in the swimming in the last couple of weeks, but importantly - maintaining. Enjoyed being back in the pool.
Time 1:15
DIST 3,200m
Thurs Afternoon 29th Dec
Plan Turbo BG Session
Actual Turbo BG Session
45 min of BG work, pretty sure that's the most I have ever done and it felt good grinding them out. My mother has rarely seen me train and when she saw the sweat rolling off me this afternoon she was shocked! Like all mammy's would be, worried I'm "...killing myself!" After the usual warm up I got stuck in. Love the sprint stuff at the end also, hitting 70km/hr on the good old Flow
HR 125(133/134/134/135/136/134/135/135/135); CAD 62; WATT 193
Time 1:24
DIST 32.3km0 -
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Beer monkeys!!?? :eek:
O ya, and dreaming of big white rats! Sometimes I can relapse into my college days!
Sat 31st Dec
Plan 2 hour turbo session
Actual 2 hour turbo session
Here was the session:
25 easy
5x(30s build, 30s easy)
6x5BG, 1 easy
10 easy
3x(5 steady, 5 mod, 5 easy)
5 easy
So last session of 2011 and on paper one of the toughest! Turned out to be one of the most enjoyable! I knew the first hour would be grand as it was mainly easy and BG work which I've been doing well. And so it was, grinding out the BG's while watch the world darts champs. Then I had to refill my bottle and while doing that I dried off a bit and hopped back on ready to roll. For the next hour it was the very best of the Foo Fighters on MTV, that got me through. Actually loved the steady and mod hard bits. By the 3rd set my legs were really feeling it from the BG work but I was determined to power to the finish which I did. A great way to end 2011
HR 122(133/132/132/134/135); WATT 205; CAD 74;
Time 2 hours
DIST 55.3km
So that it for 2011. A good year all round, and crucially I'm still very positive the best is yet to come and there is loads of room for improvements.
By this time next week I will have a new log, new goals, new objectives. I will be revealing my A races and some hopes and dreams
So thanks for taking the time to comment and follow me through the year and for questioning me, I really really really appreciate it, everyone's time is precious I know so...thanks and here to a happy, healthy and successful new year for everybody. Happy new year one and all 0 -
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This log is really dying a slow death, can't wait to start afresh
Before the training update some numbers for 2011 based on the S/B/R Challenge
Overall
I finished 15th in 2010 with 1 gold (swim) and 1 green (bike) with a total of 50 points. This year I finished 9th with 2 gold (swim and bike) and 1 green (run) with 31 points
Swim Total
2010: 183,275; 2011 275,160: Increase of 50%!
Bike Total
2010: 2,087km; 2011 4,504km Increase of 115%! :eek:
Run Totals
2010 905km; 2011 1,630km: Increase of 80%:eek:
Not expecting such big increases in 2012 but increases none the less, would love 3 gold this year Thanks shotgun for the challenge.
1st Jan 2012
Plan 1.5hr LER
Actual 1:23 LER
This was broken down as in 19:30 run, 30 sec brisk walk. By this run I had two nights of unexpected drink in me. I started out fine but felt fat and unfit-no big surprise there really. As you can see for the 4 intervals (4x 19:30) I slowed, slowed and slowed. Now on the way back I was running into a head wind but I really started to breakdown a bit.
1) HR 142; PACE 4:29/km; CAD 82;
2) HR 145; PACE 4:32/km; CAD 78;
3) HR 144; PACE 4:48/km; CAD 77;
4) HR 145; PACE 4:54/km; CAD 77;
Interesting to note as I broke down my cadence dropped as well.
Last week was my biggest run week ever at only 60km, but still - progress. I was delighted to hold up so well with two savage turbos, two LER's and another run interval session. My coached asked me once before where do I seem to breakdown-I wasn't sure how to answer this but perhaps now I can. I suspect the reason for not being able to answer this is the fact that I never got to the point of breaking down before-
"Only those who risk going too far can possibly find out how far one can go" (T.S. Elliot),
thought this was apt Anyway....the last 20 min of the run was very difficult. My right quad and knee started to almost seize up. Then my right achillies joined in too. I was hobbling by the end.
Now I am pretty happy with this - the fact that this breakdown did not happen until the last 20 min of a very tough week. I also suspect that my continued strengthening of these areas will sort this out so that in 3/4 weeks time when I hit another big week that I will handle it better and my coach assures me I will be all the stronger for it next time so long as I treat recovery week seriously which I am.
I had been thinking that recovery week has come just in time but the truth is, if I'm doing as I'm told and doing them right then recovery weeks will and should always come at the right time.
Base 2 Week 4
Recovery week. I had Monday off and because my legs were still hurting I was told to bin the 60 turbo easy on Tuesday.
Weds 4th Jan
Plan Coach Prescribed Session
Actual Coach Prescribed Session
The NAC is in 25m format for the week. Felt sluggisg enough and can not wait until I am back consistently in the pool 3 times a week, hasn't happened in 3 weeks. The fast 50's came in on 43-46 sec.
Time 1hr
Dist 2,600m
Weds Eve 4th Jan
Plan 45 min Easy Run
Actual Nothing
Between one thing and another I never got out for this. Legs still feeling it a bit too.
Wrapping up this log by Sat and starting my new one, then it'll be all out there can't wait. I will link it here. 0 -
El Director wrote: »This log is really dying a slow death, can't wait to start afresh
Before the training update some numbers for 2011 based on the S/B/R Challenge
Overall
I finished 15th in 2010 with 1 gold (swim) and 1 green (bike) with a total of 50 points. This year I finished 9th with 2 gold (swim and bike) and 1 green (run) with 31 points
Swim Total
2010: 183,275; 2011 275,160: Increase of 50%!
Bike Total
2010: 2,087km; 2011 4,504km Increase of 115%! :eek:
Run Totals
2010 905km; 2011 1,630km: Increase of 80%:eek:
Not expecting such big increases in 2012 but increases none the less, would love 3 gold this year Thanks shotgun for the challenge.
Nice going on your 2011 totals, some serious increases! Spare a thought for the muggins here who ran less, rather than more, in 2011 than in 2010
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