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Swim, Bike, Run....if only it was that simple!
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Well done at the weekend EL D. I don't think you'll make that mistake again!
One very attractive thing about bike races is how cheap they are compared to tri and no issues like getting in to HoTW, etc. They are also damn tough. 0 -
Good stuff there EL D, lessons learned eh. Nice to get a taste of it. Sounds like the hilly routes break up the A4s alright, you had some tough sessions in your legs from the week so the route found you out. Next time you can warm up in the frist few kms of the race
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^^^^^^Life is for living Ronan! Go for it, seriously I just made bad decisions, you will enjoy it and I'd imagine it can only bring you along.shotgunmcos wrote: »Good stuff there EL D, lessons learned eh. Nice to get a taste of it. Sounds like the hilly routes break up the A4s alright, you had some tough sessions in your legs from the week so the route found you out. Next time you can warm up in the frist few kms of the race
Ya great to get a taste of it, no harm done and I hope to get some more in at some stage. The hills found the weakness alright, my already heavy legs suffered but come summer time, as I near the Euro's they will be well rested WMD's
Tues Morn 5th April
Plan Strength/Core Session - 1 of 12 Maximum Strength Phase
Actual Strength/Core Session - 1 of 12 Maximum Strength Phase
So it's to the big weights now with 6-8 reps. Consists of squats/single leg step ups, seated row, core work and then work on my personal weaknesses - hamstrings and calfs. After 12 sessions I will replace with 2 bikram yoga sessions per week.
Had a go on a foam roller too, loved it, can't wait now for my own to arrive.
82 days until the Euro's......0 -
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Weds Eve 6th April
Plan FTP Turbo Session
Actual Nothing
Just spending time with the GF :cool:
Thurs Morn 7th April
Plan Gym - Core, some strength and roll
Actual Gym - Core, some strength and roll
So no more big quad weights. Nice core and rolling session. Only weight training now is on the weak calfs and upper back, stablising muscles.
Thurs Afternoon 7th April
Plan Run Session
Actual Run Session
Knew I wouldn't be able to make the club session (on the track for the first time this year) so text the coach for the session. So 200 x 10 starting with 90 sec recovery, then taking 10 sec off each recovery so that between the last and second last there would only be 10 secs. Meet a club mate and did it together:
1. 0:33
2. 0:33
3. 0:30
4. 0:32
5. 0:30
6. 0:31
7. 0:31
8. 0:32
9. 0:33
10. 0:32
Felt great today, good decision to leave the weights on the legs out, felt fresh and very lively. Good session really enjoyed it, the sun shinning in the park, happy days
Time 1hr
Dist 6km0 -
Fri Morn 8 April
Plan Club swim
Actual Club Swim
Felt great this morning, like yesterday nice, fresh and lively. So less volume in the pool did mean better quality and got drills in to. I find drills great, they really make me think and feel how a good stroke should feel. Did an interesting 8 x 50 wrong/right set. 25m swimming wrong (exaggerating my bad habits) then 25m nice, long strong stokes.
Main Set
4 X 100m off 1:45 X 2
1. 1:35
2. 1:42
3. 1:43
4. 1:44
Rest then;
1. 1:40
2. 1:41
3. 1:42
4. 1:44
Pace3d the second set better. Plan here is to get to 6 x 100m off 1:45 X 2, then bring it down to off 1:40 x 4. Confidence coming back
Time 1.20
Dist 2500mts0 -
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Sat 9th April
Plan Long Bike including hill reps - 4k run off
Actual Long Bike including hill reps - 4k run off
The Bike
Savage day to be out there. Shorts, no boot covers and no gloves was the order of the day. Glad I decided to wear the skins top though, it was windy and going at speed still pretty chilly-easy to get caught out these days.
I am at home this weekend so I needed to find a hill or hills to do my hill training. Exactly 20k from my house there is a hill on a relatively big hill on the Glenamaddy - Dunmore road. Funny all week I was thinking I would use this hill and in my head it was massive and I wasn't really looking forward to it, but once I went up it - it wasn't that bad. In saying that I must say after 9 repeats I had had enough. The hill is sharp at first then levels out only slighly then sharp again. So I decided to really attack the first part out of the saddle then into the saddle for the second part keeping cadence as high as I could. Once I made it up once I thought "that ain't so bad", so I had to do something. I decided to stay in the big cog for each of the 9 laps (4km per lap). The lap included a nice downhill section to in order to get back to the bottom of the big hill.
Felt strong throughout, a big change from last weekend, stayed in the big cog for all 9. I suppose I could have done 2/3 more if I had to but I stuck to the plan, anyway I still had 20km to home into a headwind and there were hills too.
By the time I arrived home I was feeling it, legs felt a little weak so a gel into the tummy and out for 4k run
Bike Numbers
9 Hill Laps Time 1:23:48; Dist 37.25;Speed 26.7/45.5km/h; HR 131/165
Overall Time 2:51:55; Dist 78.1;Speed 27.4/53km/h; HR 128/165
The Run
I put running shorts on and my runners and out the door. Really wish I had taken the skins off because it was really warm. Tried to keep a nice fresh cadence and that I did. Got into a lovely rhythm and tried to sprint finish the last 100m which I did :cool:
Run Numbers
Time 16:55; Dist 4k;Pace 4:13/km; HR 159/172
1st k: 4:12
2nd k: 4:03
3rd k: 4:15
4th k: 4:20
Good and enjoyable days work. Overall feeling good and these type sessions are not as much hard work as they were just 5 weeks ago or so 0 -
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Sun Morn 10th April
Plan LSR 18k
Actual LSR 17.8k
UP early this morning to meet two of my good mates from home, they like to get the long run in nice and early as they are family men. Two of them are training for Ballina Half. The last two weeks I concentrated on negative split LSR but this morning it was about catching up with the lads and even enough spilts. Legs were pretty sore from yesterday, I forgot to bring home my protein drinks and I felt it this morning. Unreal weather this morning and a most enjoyable run
Time 1:33:20; Dist 17.8km; Pace 5:14; HR 134/151;
So end of Base 3 Week 3....
Weekly Summary
04 Apr-10 Apr|# sessions|Time hh:mm|Distance kms
Total|10|12:40|157.3
Swimming|2|02:40|6,100
Cycling|2|03:51|109km
Running|4|04:05|42.2
Strenth/Core|2|02:00|N/A
Weight Watch
Last Week No reading
This Week 85km
Missed Sessions Watch
This Week 1
Altogether This Block 3
Overall 14
Decent week put in. Feel all the better for dropping the weights on the legs. This week is supposed to be a rest week but last week was <9hrs so I will keep the training up to Friday morning. I am away for the weekend then so Fri-Mon I will do only two easy 8k's because I will be flying to Gran Caneria on the Tues and ready to rock on the Wednesday for my biggest ever week of training.0 -
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Weds Eve 13th April
Plan Raheny Winter League 1 mile race
Actual Raheny Winter League 1 mile race
Well two weeks before christmas I decided enough is enough and I decided that entering a winter league might just kick me in action. I was 91kg and very unfit. My aim was that by the last race I would be able to actually race it, and so I did tonight. On the 9th March I did the same 1 mile race in 5:40, so tonight:
Dist 1 mile; Time 5:24; Pace 3:19/km; HR 166/177
I decided to try and stay as near to Mac as I could because he was going for a really good time. Easier said than done. I thought I would blast out from the start and see what I had in the tank at the end. The answer is not much because two guys got me in the last 200m, I am pretty sure that they were in my division too so a little disappointed as I had a chance of 3rd place in my division. Not to worry, another PB and another step on the confidence ladder. Well done to Mac who won our division (I'm pretty sure) For anyone who has not seen Mac running he has a lovely running style.
So a 16 sec improvement in one month I had no heart rate the last time out, pity as I think my ave and max tonight is low. Really it should be more 171/183 or so. mmmmm...prob because of last nights session.
So I did 6 races 2 3 miles, 2 2 miles and two 1 miles. I improved in all
1st 3 mile - 20:08 2nd 3 mile - 19:15
1st 2 mile - 12:36 2nd 2 mile - 11:54
1st 1 mile - 5:40 2nd 1 mile - 5:240 -
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