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Fat and unfit to 2hr40min Hell of west in 1year
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:D
.... well finally did it, one of my milestones i've been secretly aiming at for last few weeks but never thought i'd get there, tried last week but was kicked out as pool was closing so headed down 30mins earlier tonight..
was determined to do 3k tonight and it went like this...
750m...17mins 46secs... felt ok -long relaxed..
1500m..35mins36secs...17min50sec for that 750.. felt remarkably comfortable (this is the time i'm aiming for for HOTW next week- if I do this i should come out of the water fresh and ready to attack the bike)..
2250m..54mins10secs..18min34secs for that 750-- dunno what happened here- switched off a bit- probably fell asleep..
3000m..71min47secs....17mins37secs.. remarkably the last 750m was my fastest- only tried pushing the last 8 lengths, the whole swim was slow and relaxed and didnt feel too wrecked after it which was good- made out that my time per 100m was 2.24mins/100m-dunno if thats any good but at least i have a target now to beat.... mri tomorrow so hopefully good news on the hip
session 3k swim time 71mins 47secs0 -
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well.. physio suggested maybe i do a few weights to strenghten my glutes and hammers so bought a new weights bench and 50kgs of weights during week so 1st weights session in over 5 years tonight- mostly endurance weights- session-20 min warm up on treadmill- mostly fast walking and slow jogging then some stretches then 3 rounds 10 exercises....
Bench press 40kg x 30 reps x 3
leg curls 30kg x 30 reps x 3
hamstring curls 25kg x 30 reps x 3
upright rowing 25kg x 20 reps x 3
sit ups 50 reps x 3
arm curls 25kgs x 15 reps x 3
power cleans 40kg x 15 reps x 3
half squat 40kg x 20 reps x 3
burpee jump 15reps x 3
press ups 30 reps x 3
warm down of 5 mins on treadmill and foam roller and stretches - 20 mins
sweating like mad after session, good session, as per usual found burpees the hardest.. total session took just over 2hrs from lead in to irish match to end of irish match.. at least fans seemed happy
session weights : 3 rounds 10 exercises0 -
You will feel that on sat morning! Oh the memories of the old gym and that sort of lark...well.. physio suggested maybe i do a few weights to strenghten my glutes and hammers so bought a new weights bench and 50kgs of weights during week so 1st weights session in over 5 years tonight- mostly endurance weights- session-20 min warm up on treadmill- mostly fast walking and slow jogging then some stretches then 3 rounds 10 exercises....
Bench press 40kg x 30 reps x 3
leg curls 30kg x 30 reps x 3
hamstring curls 25kg x 30 reps x 3
upright rowing 25kg x 20 reps x 3
sit ups 50 reps x 3
arm curls 25kgs x 15 reps x 3
power cleans 40kg x 15 reps x 3
half squat 40kg x 20 reps x 3
burpee jump 15reps x 3
press ups 30 reps x 3
warm down of 5 mins on treadmill and foam roller and stretches - 20 mins
sweating like mad after session, good session, as per usual found burpees the hardest.. total session took just over 2hrs from lead in to irish match to end of irish match.. at least fans seemed happy
session weights : 3 rounds 10 exercises0 -
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Somedays I regret not having a turbo trainer..today should have been one of them heading out in the wind and rain to push 44k from the start but kilkee could have similar conditions next week so off i went....
first 10k...16.45mins...35.8kph...felt I had a tailwind here and was dreading turning around at finnegans to head to birdhill but when i turned around there was no wind whatsoever- shocked that I did the first 10k into headwind at 35.8kph..
20k...33.03mins...2nd 10k in 16.18mins...36.8kph for that 10k..
30k...50.04mins...3rd 10k in 17.01mins...35.2kph for that 10k.. slight headwind/very wet..
40k...1hr8mins30secs..4th 10k in 18.26mins..32.8kph for that 10k..suffered in headwind and lashing rain here..total avg speed for 40k was 35kph
was giving it 100% now and pushing as hard as I could on back road from finnegans back to newport..
44k..1hr15mins16secs..total avg speed 35.1kph..was happy with that considering the horrible conditions.. would love to know what I could do on a tt/tri bike in decent conditions but unfortunately no budget for that at moment..will have to get by with the road bike with fitted tri bars ..
did another light 6k spin home for a total distance of 50k in 1hr30mins
session 44k tt wind/rain... 1hr15mins16secs0 -
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..well this could be long so here goes..
after a serious bout of Injury and not being able to run at all over last 2 months by goals had been reduced to getting cycle and swim done in under 2hrs and head off for a jog up dunlicky and try do sub 3hrs for full race and if possible be in top 200...here's how it turned out..
Evening before race...
The brother and i got down the evening before the race to register, I commented to him at registration that the jackets the volunteers were wearing were lovely and its a pity they dont have jackets for everyone- we both laughed..as if ! we were shocked to check our goodie bags and find out not only did we get lovely jackets but also a nice pair of Giro Sunglasses worth a good couple of quid..not bad eh,worth the registration alone. drove down past the bay and water looked rough.. spent evening hydrating/carbo loading and foam rolling.. if anyone looked in the window of the house we were staying in, they would have got a fair surprise when they saw 2 grown men lying on the ground foam rolling their Glutes (arses) watching Germany destroy Greece:)..anyway off to bed at 11pm..
Morning of race...
Got down to the course at 9am to set up bikes, decided not to put my bike shoes on bike this time, runners,racebelt,2 gels on bike and 1 at runners, put helmet on ground alongside bike as it was fairly windy... everything set up..looked out at conditions and was fairly bad with big swells..wetsuit on, 2 swimhats on, listen to umpires and off we went walking down to enclosure for my first Olympic Distance triathlon- I wasn't that nervous now as everything was done.. from enclosure I looked up behind me to see did family make it down and i was delighted to see the wife and kids waving down wishing me good luck...
Swim..
Everyone waded into water waist high..we were told that there was 1 orange buoy far beyond the pier-aim for that then turn towards diving boards and aim for buoy at them then into shore..I was about to start a warm up when suddenly the hooter went without notice and everyone started scrambling and I was in the middle getting the sh*t kicked out of me:D.. set off myself and honestly found it tough going..waves breaking in my face..huge swells, one second I felt like I was deep under the water, next second I felt like I was flying through the air.. Kept sighting the orange buoy as i had learned from my mistake on wednesday..managed ok..was happy when i saw the buoy coming closer and closer..I was just onto the buoy and was thinking ..that wasnt too bad-closer than I expected.. but wait-why is no one turning and why is the guy in kayak pointing out to sea...ahh!!! ffs!!! that wasnt the buoy--there was another buoy no one told us about another 150m out-so out we went to that one, got around this and the rest of the swim didnt feel too bad- got back into the bay and when i got out of the water I looked at my watch and it read 33.30m-- ok I thought-on target... ran up the beach and over the timing mat into T1.. time for swim was 34:33- this included run up the beach.. I found out later that swim was actually 1600m- that would have put me at 31/32mins for 1500m- would have been very happy with that..
Swim...34:33mins- 289/~600, 76/141 in my age category...
T1....
Had a bit of trouble getting wetsuit off over timing chip but eventually got it off..helmet on..glasses on..belt on..glug of water to get rid of taste of sea salt...Cycling shoes on and off i went
T1...1:41mins- 324/~600, 74/141 in my age category...
CYCLE...
Felt really good and strong on the bike..average speed on the way out to the turnaround was 37.6kph- had taken one gel at this stage and felt good..turned around and hit a vicous headwind (as I was expecting)- what I wasn't expecting was hailstones and driving rain... knuckled down onto the tri bars and drove the legs as hard as I could.. took my 2nd gel with around 20mins to go in the cycle..my speedometer cut out due to getting soaked in the rain, reckon I passed out maybe 70-80 people in this and was passed by 4 people..
cycle 1:18:52.. Total av speed 33.5kph 100/~600 23/141 in age category
T2...
was fairly straight forward...drop in bike..put on my soaking wet runners-no socks- grab my last gel and off I went
t2...1:00mins 216/~600 45/141 in age category
RUN...
ok this was the part I was dreading, I looked at my watch leaving T2 to see that it read 1:56:xx - delighted to hit my first goal.. now could I crawl a 10k in 1hr3mins to do sub 3hrs...started off really gingerly with a fair amount of pain in my hip area- actually contemplated stopping before I got to the first km mark but what kept me going was the fact that i thought I was crawling but I still hit the first km mark in 5mins30.. then my head started computing- if i did 10 5min30s then that would be 55mins giving me around 2hrs 51mins.. kept going- next km- same, next km same- hip was sore but did not get worse- being cheered on by some mad woman with an Irish Jesters hat:D also gave me a boost. started noticing my speed increasing slightly at 4km mark..now doing prob 5min15sec km's--all of a sudden sub 2hrs50mins was in sight..hit the turnaround at around 2:23:XX- around 27mins for first 5k..hit turnaround and I was feeling GOOD. leg was sore but i was delighted knowing that bar a disaster I was gonna do sub 2:50.. decided to up the pace..km 6 was sub 5mins-felt good, km 7 sub 4.45, km 8 sub 4.30, km 9 sub 4.30, last km now before I knew it and sub 2:47 was in my sights... got over the line in 2:46:09- absolutely thrilled- got all emotional when I saw wife and kids- nearly even shed a tear..I did it- completed hell of west in my first year as a triathlete-even did a very respectable 2:46:09.. found out later I also acheived my 2nd goal- come in top 200-came 189th overall..
Run...50:01mins.. 310/~600 overall , 88/141 in age category...
Full result... Hell of west- 2:46:09 189/~600 170th in my gender, 50/141 in age category...
Absolutely thrilled:D .....................................................................................
Of course ..then came the what if's... here are my what if's..............
What if the swim was 1500m instead of 1600m - 2mins faster??
What if I had a ttbike and not a heavy road bike- 2/3mins faster??
What if I wasnt injured and had been running for the last 2 months and didnt take the first 5k easy- 3/4mins faster??
so on so on..what if sun has shining/no wind etc.etc....
Anyway I know this was really long, prob riddled with spelling mistakes too but this was my account of the day...loved every minute of it- roll on next year for my sub 2:40
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