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Fat and unfit to 2hr40min Hell of west in 1year
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Wed 18th Sept
TT bike gone back into the attic until next season so got back onto the road bike today...bike felt a bit too small, tried raising the saddle but bloody thing was seized, didn't have the greatest of spins..for some reason I just couldn't get any power going, struggled for most of the cycle at 25-27kph, ended up just relaxing and enjoying the scenery...
70k done in 2hrs45mins??
Fri 20th Sept..
Did a local 6k road race this evening..met Shotgunmcos and was introduced to AKW for the first time..(nice to meet you AKW and I'll call into the shop soon) I hadn't done any speed work in ages so just planned to try stick at 4.20min/km pace for the run, the 2 lads said they were gonna do the same but of course when the whistle went for the start shotgun shot off like a rocket..I stayed with AKW for the run (sitting on his shoulder
as i couldn't pass him 
) anyway it was a good run and i felt ok for most of it, AKW took up the pace with around 800m to go and i couldn't stay with him unfortunately, finished in time of 25.47mins...just under 4.18mins/km pace so was happy with that...Ankle was very sore afterwards (same ankle I hurt in the lost sheep- so something to be mindful of there)
Session : 6k road race 25.47mins- 4.18mins/km0 -
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Mon 23rd Sept-
Only did a 40.7k cycle today but it was one of the toughest 40k cycles I've ever done, my plan for winter training this year is for the bike....HILLS.... cycle as many hills as possible so with the Silvermines on my doorstep I decided to try summit them today...Cycled out "keeper Challenge" route road for around 10k- long 10k drag, then hit a small village that I cannot remember the name of with a signpost for the silvermines walk pointing up!! took that turn (tried this climb before but didn't even get half way) started climbing anyway and after 5mins my legs were in bits, kept plugging away in the lightest gear looking at my speedometer reading 11kph, 10kph, 9kph, 8kph...It kept getting steeper and steeper until I eventually could go no more, i got off the bike and walked an extremely steep part, got back on the bike again and went again for another 10mins until the sweat was pouring down my face, my chest was heaving and my legs were burning, fell off the bike again with the speedo reading 8kph again but still no summit in sight, walked for another 1-2mins and then 1 more round and I was determined to stay on the bike this time up to the summit, another 12-13mins of utter torture with the legs screaming and i eventually got to the summit to see the most spectacular view ever- will definitely take camera with me next time, the sports-tracker website is down but looking at the data on the phone it loooks like i climbed under 1500ft in 3.5km's , the cycle down was heaven, more of these climbs definitely needed this winter.. had a decent spin back home but to give an example of how difficult the spin was I was cycling for 1hr45mins and only covere 40.7km---23.2kph (quality not quantity
)
Session: hilly cycle to summit of Silvermines 40.7k in 1hr45mins- 23kph0 -
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shotgunmcos wrote: »You not doing a reunion row?
Yep ..20 year reunion :eek::eek: of Winning inter 8 from 1993...doing that row on Saturday with loadsa beer afterwards...gonna do the 10k sunday as a trot to cure the hangover, support my club and all that!!0 -
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27/9/2013
just 55min cycle home from work- nice and handy - tired
b4 bed 5X chin ups, 27X pressups
28/9/2013
20 year :eek: Reunion row with Intermediate 8 champions of Ireland 1993-really enjoyed this- was only on water for around 1hour but got a few decent km's done along with a few 20's and some start and 15's- great fun and sweat buckets...feed of drink after it and staggered home at 3am still woth the intentions of running the SMRC 10k the next day as I had already registered!
29/9/2013- smrc 10k
Fell out of bed at 10.30am still very under the weather and very hungover- could eat nothing, contemplated not going but alot of mates were going and it was for my local club so I said I'd head down and just trot around very easy...got down to the club for 12pm with race starting at 1pm..there was around 200 for the 10k and there was also a 5k woth over 100 so good crown there..lot of lads were laughing at the state of me but I ran anyway (very hungover)..actually felt ok for the first 100m:D, Nah actually didn't feel too bad for the first 4km and was clocking dead on 4.20mins/km, hit the 5km mark at exactly 22mins...felt for around 30 more seconds that i might do 44mins but the wheels fell off pretty lively after that (thats what 10 pint bottles of cider and a load of captain morgans and coke will do to you), a good few people started passing me out after that...struggled home for a 45.40min 10k- not bad I suppose and 36th out of 158
lovely pic of me at the finish absolutely wrecked and sweating pure alcohol.....
https://www.facebook.com/#!/photo.php?fbid=478352142272949&set=a.478347788940051.1073741867.282349481873217&type=3&theater
b4 bed 5xchinup 30xpressup
Session SMRC 10k- 45mins40secs0 -
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Wed 9th oct 2013
So...I've noticed some arrows on the roads around Newport pointing...100k cycle this way!! so over last few days I went both ways following these arrows...on the 6th I did 65k over the silvermines and on the 7th I went 70k out through cappamore and doon so I said I would do the 100k loop today and see where the loop joined... So i followed the arrows outside my house..felt good starting off...went out through Ballinahinch...through the silvermines village on the road for Tipp Town which brought me over the Silvermines..felt good for this climb and after an hour I was still at 28kph...very good considering i was climbing for alot of it...Got over the Silvermines and after another few km's came to a cross roads on the upperchurch road..took a turn here at Milestone and up through more hills, cycle started to get tough now as I was trying to average 30kph for the full cycle and it was extremely hilly, wet and windy...went through a small town called Holyford at around 40k gone then Cappawhite and Ardcraney after 50k...was heading towards Dundrum now :eek:.. still the signs for the 100k were on the road so kept following through Dundrum towards Cashel...After another few km's (6k) I came to a few crossroads and there was no more arrows, I was a bit lost and didn't know where to go..Decided to head back towards Dundrum..In dundrum i found written on Road (on opposite side of road...Start/Finish) I had gone 13k further than I should..Went and followed the signs again hoping for them to bring me through Doon and Murroe which I knew were good fast downhill and i was loosing energy fast (only had 2 water bottles and no food)..Followed the route again back towards Ardcraney but arrows on road now were very bad and I couldn't find the route, after stopping to pull my hair out and stretch the legs for a few minutes i had no choice but to retrace my steps back towards Milestone...I was 3hrs in now and all drink was gone..I was cycling uphill into headwind and rain , I was doing 20kph legs were dead and I knew I still had over 30k to newport.. kept plugging along through cappawhite, holyford and eventually back on the Newport road at Milestone...Next sign I came to showed Newport 19km..thank god..Until I came to the next sign on same stretch of road which showed Newport 26km :mad::(, Damn Irish country roads...26k was the true distance as the next sign was 23k.. I was 3 and 1/2 hours and 90k in now and legs were dead..really struggled through the last 23k, i though I'd never hit Rearcross which was still 10k from Newport-- Really contemplated ringing the missus here to collect me- the mind was playing awful tricks on me.. it took another hour battling a constant headwind and rain through Rearcross and home...Horrible horrible cycle and I really felt like crying after it.. Wife gave out to me for being gone so long but had sympathy once i told her I got lost;) ...only upside of cycle..longest cycle yet 115km in 4hrs30mins..a miserable 25.4kph....lessons learnt- bring food on long cycles...dont go on a cycle that you dont know the route!!
Session 115k cycle 4hrs30mins 25.4kph0 -
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thurs 31st oct..nothing done today except dress kids up for halloween (and myself) go trick or treating and eat loads of junk and a few beers.
Fri 1st nov... Missus was away most of day today so hopped on turbo trainer for 75mins of Hell hath no fury...warm up, then 5.30mins tempo then 20mins race, 6mins rest 20mins race, 6mins rest then 3.30mins flat out tt..love this session, alot of sweat!!
session: sufferfest hell hath no fury 75mins
Sat 2nd Nov... horrible day out so jumped on turbo watching soccer saturday...60mins at threshold...around 7/10 in terms of how hard...good solid spinning session keeping cadence over 90 for the hour..
session: 60mins turbo
Sun 3rd Nov.... went on group cycle today with local group, really only a very light session and didn't really break a sweat except for 1 hill....55km in 2hrs10mins for a speed of around 25kph...more chatting and enjoying scenery than anything else
session: 55k cycle at 25kph
Tues 5th Nov... Just a nice handy 8k jog at lunch time in work in 39.31mins for avg of around 4.55mins/km...nice jog
session : 8k run 39.31mins0 -
Wed 6th Nov..
Pool Swim...little bt better than last time in pool...there was a masters group doing 400/300/200/100's they asked if i wanted to join but I didn't for awhile...did the first km and felt ok so decided to join at the back of them for 2nd 400/300/200/100 - kinda stayed with them for awhile and enjoyed getting dragged up and down the pool..did around 2k in total..felt a bit happier than last time...will try join them again next week..also need to get some early morning swims in!!!
session: 2k swim0 -
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