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Fat and unfit to 2hr40min Hell of west in 1year
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Tues 19th May a good hard turbo session-sufferfest- downward spiral, keeping cadence at 100+ for the intervals. only 1hour but wrecked after it.
Wed 20th may- My first interval running session in I don't know how long (could be years) plan was 1km warm up then 4 X 1km hard 1km light. was aiming for as close to 4min flat splits for the kms...these were extremely tough max heart rate intervals but I was pleasantly surprised with the splits...
first 1 was 4.01mins/km, felt really tough but I knew I could go faster, light km's between each interval took around 5.30mins/km.
2nd km was 3.53mins/km - don't know if I ever ran a km that fast before
, Was wrecked after it but still felt good, still wanted to go faster again in the next one so from the off I pushed as hard as I could- came in on 3.48mins/km- delighted with that one but was wrecked- didn't think I could go any faster for the next one and tied up seriously towards the end but still came in under the 4min mark at 3.57mins/km- delighted with these and can see more in the near future- wrecked after the session though...
total ran- 9.2kms in 44mins
Thurs 21st May- Nenagh Summer league race 7
Legs were in bits after last 2 nights but I was still determined to go in the scratch group tonight... even with the wind and the rain there was still nearly 40 cyclist at the start line which was great to see. The first group went off with a 6min head start over the 2nd group, the 2nd group were very strong with around 20 in it, they had 2.15mins head start over the scratch group- we had around 15 in ours, with a tailwind for the first half the pace was gonna be hectic, we set off very hard and my chain started clicking(banging) straight away, it was jumping every revolution but there was nothing I could do about it now, it was loud and off putting but I was still able to persevere- we pushed hard and by the time we came to the turnaround point we had reduced the 2nd groups deficit to around 40secs, once we came around the roundabout we had a vicious headwind, we still worked hard and caught the 2 leading groups within around 6k of the finish, there was a few breaks but in the downhill stretch before the finish they were all easily caught, the drag to the finish line killed me again and I couldn't contest the sprint finish. did 42.5kph average for the 36k loop- a great training session!! with an 8k warm up -did around 44k in total0 -
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Fri 22nd May- Sun 24th May- no training all weekend due to numerous issues.
Mon 25th May- Hard 13k run with first 6k uphill, next 5k downhill and last 2k uphill- kept a good tempo for the full run with first 6k uphill averaging around 5.05mins/km, next 5k downhill averaging 4.30mins/km and last 2k drag at 4.42mins/km, good tough run at 4.48mins.km average.
Tues 26th May- Limerick summer league- scratch group
17k warm up then a really hard 36k race- never caught the 2nd group as they had over 3mins on a depleted scratch group in wet conditions, excellent work out again at average 42kph for the 36k, with a 9k cycle home 62k cycled in total
Wed 27th May- Nenagh tri club training tri Dromineer...
So a full run a the nenagh sprint tri course in dromineer tonight... did not expect much as I haven't swam in literally months but with boruman tri only 2 weeks away I think its time I started, so arrived down to see white horses on the lake which wasn't a good sign!!!:eek:, anyway after much debate with a few lads we decided to give the 750m swim a go- 375m straight out into the waves and 375m back with the waves, I was quite nervous as I haven't been in the open water since The lost sheep last year but I had to start somewhere, so into the water and it was nice and warm, started the watch and off I went, started swimming and immediately my goggles started leaking, so stopped and quickly adjusted, off I went again and goggles still leaking so stop and adjust again, the 6 lads I started with were now pulling away, I pushed hard to try and catch them, went to take a breath and took in a mouthful of water and stopped again to catch my breath, wtf!!! I started again and after another 10-15 strokes I stopped again as I was completely out of breath and the waves were relentlessly smashing off my face, I was in all sorts of trouble but persevered- could only manage around 15 strokes each time before I had to stop and catch a breather. I soon saw the other lads turnaround the buoy and start back so once they passed me I turned around and followed them, I was probably 50m shy of the 375m, once I turned around and started with the waves I felt a little better and swam a little better, didn't have to stop on the way back- I got to the pier and looked at my watch and the time read an embarrassing 18:00 mins :o, I had a good solid bike after that doing the 19k in 30mins flat averaging around 38kph and passing a good few of the lads, run was tough but solid enough at 22mins for the 5k, with the miserable 18mins for not even a 750m swim I still completed the course in 72mins(incl transitions)- not bad I suppose for someone who cannot swim:o. (think I need to learn to swim before Kilkee)
Thurs 28th May: Nenagh summer league- scratch group
Another 17k warm up, only around 35 out tonight due to the wind and rain- around 10 in first group and 12-13 in both the 2nd and 3rd group, there was only a 2min gap this week between the scratch and the 2nd group so again we shot out of the blocks extremely hard, heart was pounding and struggling to hold the wheel for the first few km's but like Tuesday night once I got my 2nd wind I was fine and I am starting to work more and more the whole way round and starting to feel stronger on the bike.
Tonight once we got to the turnaround point the 2nd group only had less than 30secs on us and they also nearly had the first group and with a vicious headwind for the last 18k it wasn't long before all 3 groups merged, I was still feeling good and quite strong into the headwind when unfortunately I punctured so that was my night over. Managed 25k before the puncture at 42.2kph
Fri 29th may- back at work for 4x12hr nights, planned just a nice light progressive 10k run tonight, tweaked the calf a little at 9.2k so stopped straight away, averaged just 5.12mins/km
Sat 30th May- calf still tender so took another day off0 -
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So after taking Thursday and Friday off I was fine and refreshed and ready to race Saturday.
Plan was simple- get through the swim with minimal swim training, go as hard as I can on the bike and see how I got on in the run and pray the calf holds out.
So, arrived in good time, registered, shot the breeze with MossyM and a few more, was hoping to beat Mossy after he beat me last year, was also secretly hoping for a top 10 until I saw the field, a lot of top triathletes around so anything around top 20 and I would be very happy. So after the long walk down to swim start off we went into the water and off the hooter went with no warm up whatsoever.
Swim: I started really hard in the swim, perhaps too hard, but still people were passing me everywhere, I started getting out of breath very fast and I felt a tightness in the chest, I was struggling to catch my breath and my stroke was all over the place, before I knew it I pulled up to catch my breath, after a second or 2 off I went again, I was getting annoyed with myself that my swim was so bad, I felt I was trailing the first wave and being dropped badly, I knew I was going under the bridges soon and the family were on the bridge watching me so I tried to push hard again, I got through the bridges and again I found myself stopped to catch my breath, what the F**k was going on!! I'm not usually this bad! off I went again feeling a little embarrassed- I was gonna be coming out of the water at around 16mins I reckoned, I tried pushing hard for the last 100 or so metres but again my breathing was all over the place and I stopped a third time to catch my breath, with the swim finish in sight I pushed one final time to get the the steps out of the water, worst swim ever!!! I also had no watch on me so I was dreading the eventual swim time result. Once results came out I was fairly shocked to see a time of 13.45mins- thought I was a lot slower than that.
Bike: I was relishing the bike and I knew I had loads to catch- I got out of transition and hopped on the bike and immediately went past MossyM wtf??? something must have happened him as I was expecting him to have at least 2mins on me after the swim, I though GREAT!!! I definitely have him today, I can put at least 2mins on him in the bike and he will never catch me then! so off I went hard, I was flying past people straight away, roads were lovely and no headwind, after around 6km I looked at my speedo and it was reading an average of 42.5kph, I was loving this, I took the turn for O'Briens Bridge and got held up a little here as it was a no overtaking zone, once through O'Briens Bridge I put the foot down again and still kept the average speed at 41+kph, still going well until we hit a few small hill, I pushed up these, now onto the old Dublin road heading back towards birdhill and we had a bit of a headwind so the speed started dropping, I was concentrating hard on pushing the legs when out of no where and totally unexpectedly MossyM comes flying past me roaring something at me
:) he frightened the life out of me!!! I was shocked to say the least- I thought he would be well back by now, probably the first time I've been passed on the bike in a triathlon in a long time (fair play to you MossyM- that Disc wheel must be really fast 
:p) anyway after I got over my initial shock I wasn't gonna let it be that easy for him. I kept a nice 10m+ pace line behind him for awhile then I pushed hard past him again at the birdhill roundabout, I knew I wasn't going to drop him at this stage so I just kept pushing as hard as I could to at least make him hurt if he wanted to stay with me, we passed each other once or twice more and the return few km's from Birdhill to Ballina, I pushed once more to get into transition ahead of him (and also to ensure I had a faster bike split:cool:)..we had a good battle and it kept the average speed on the bike high with the speedo reading 39.1kph once I hopped off the bike. Bike time was 37.36mins and the 5th fastest bike split of the day (think Mossy had the 6th fastest- well done again) only beaten by Dunne, Sexton, STL and 1 more.
Run
I got into transition and quickly got the runners on and was hoping to get out with Mossy- Got on right on his shoulder but immediately his cadence was a lot higher than mine and I started falling back straight away, I was still feeling good and going well, ran past a lad and he shouted your coming 13th- took me by surprise- I didn't expect to be that far up, crossed the bridge and I got a big cheer from the family, still coming 13th at this stage but I could hear a few sets of feet behind me and Mossy was out of sight, got passed by 2 at this stage, once I got to clarisford the calf started giving me trouble and felt like it was about to go so I had to ease off a little more, I was passed by another 5 or so in the last km but I didn't mind too much as I knew there was nothing I could do about it at this stage, I was happy to get the race done and delighted to run into the finish line with the kids.
Finished in a time of 1hr15minsXX - 21st overall (18th Male-nothing to be proud of-beaten by 3 women) and 5th in agegroup. Did the 5k run in 22.12mins
Overall- really need more swim practice before Kilkee but I am there for 2 weeks on hols from the 20th so I will have a full week of of bay swimming before race, biking is going well, need to get calf sorted for running..anyway was a good race and another one under the belt
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Sun 14th may- recovery
Mon 15th may- 4 12hr days in work so minimal training- got out at lunchtime for few laps of estate on tt bike. ..27k in 48mins at 33.6kph.
Tues 16th may- got away from work early to get the Limerick summer league done- after 9k warm up went in scratch group again- extremely fast tonight and I struggled the whole way to hang on but I did hang on- with a bit of a tailwind we managed nearly 46kph for the first half of the race out to nenagh roundabout, on the way back we had a tough headwind to manage but pace was still high and we caught the second group just after the roundabout- race started here but I didn't care about the race, I just kept driving at the front as much as I could to get a good workout for Kilkee, still hung in for the sprint finish up the hill but I was well back, did the 35.7k at 43.5kph in 49mins19secs. and was absolutely wrecked after it, https://www.strava.com/activities/326790857
Wed 17th May- not much time today but managed to get another few laps of the estate done again on the roadbike , 22k done at 30.4kph 42mins.
Will try log again before kilkee but heading down for 2 weeks on saturday- 1 week of training before HOTW and 1 week of drinking after HOTW
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Sun 14th may- recovery
Mon 15th may- 4 12hr days in work so minimal training- got out at lunchtime for few laps of estate on tt bike. ..27k in 48mins at 33.6kph.
Tues 16th may- got away from work early to get the Limerick summer league done- after 9k warm up went in scratch group again- extremely fast tonight and I struggled the whole way to hang on but I did hang on- with a bit of a tailwind we managed nearly 46kph for the first half of the race out to nenagh roundabout, on the way back we had a tough headwind to manage but pace was still high and we caught the second group just after the roundabout- race started here but I didn't care about the race, I just kept driving at the front as much as I could to get a good workout for Kilkee, still hung in for the sprint finish up the hill but I was well back, did the 35.7k at 43.5kph in 49mins19secs. and was absolutely wrecked after it, https://www.strava.com/activities/326790857
Wed 17th May- not much time today but managed to get another few laps of the estate done again on the roadbike , 22k done at 30.4kph 42mins.
Will try log again before kilkee but heading down for 2 weeks on saturday- 1 week of training before HOTW and 1 week of drinking after HOTW
these were obviously supposed to be June not May!!0 -
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Day before- typically I was messing on the beach with the kids on Friday and I tweaked(hurt) my hamstring/abductor at top of hamstring- loads of massaging and tiger balm that evening but it was worrying me- anyway- nothing new here- my aim for the race was to try get a better position than last year- 189th last year- top 150 would be nice this year, a better time would be very difficult due to perfect conditions last year.
Swim: morning of the race- all the usual, shot the breeze with Bennymul and Pmaldini, waited for my wave- wave 5 to be called and off we went down the beach, it was a running beach start so once the hooter went I started running and immediately felt the abductor starting to give out so I eased off straight away, unfortunately with every kick in the water the abductor started to hurt more and more so I decided to kick as little as possible and use the arms as much as possible, besides that the swim was pretty uneventful- a bit swelly but manageable- I knew it was a slow swim and when I saw 28.XX on the watch when I exited the water I wasn't surprised- I started running up the beach and immediately the hamstring flared up again so I jogged slowly again- by the time I reached the transtiton area the time was 29.55 mins
Swim- 29.55mins- 421/843 overall 75/165 in agegroup
Cycle: Thankfully I had no ill effects from the hamstring on the bike so I motored the bike the whole way around the course as I did not know whether I would be able to do the run, I was loving the bike keeping the avg speed at well over 40kph until the turnaround- pace dropped at the turnaround but I was still comfortably pushing 36-38kph and passing out a steady stream of cyclists from the very start to the very finish, I powered up the last 2 hills and felt really good, came back into town with 1:12 on the watch- after doing 1:11 last year in beautiful conditions I was very happy with that time especially considering the headwind for last 18k,
I opened the shoes and dismounted at just before the dismount line and unfortunately the impact of the dismount did more damage to the abductor on the left leg and also the abductor on the right.
cycle.. 1:13:10 - 40th/843 overall 6th/165 in agegroup
Run: I tried to run with the bike into transition but the legs were in too much pain so I hobbled slowly again, racked the bike and tried to put on the shoes, eventually got the shoes on and tried to run out of transition but stopped immediately with a lot of pain at the top of hamstrings, stretched for a few secs and off I went again but legs were too sore so I stopped and walked for awhile contemplating what to do, looked at my watch and it was reading 1hr45mins- I knew I had a good bike split and I wanted to beat the bro on the bike so I said I'd walk/hobble the course just to get a finishing time, so off I went, had to stop again once or twice in the first 2kms to stretch the legs, in a lot of pain but started getting used to it, after 2k I started to up the pace- the pain didn't get any worse so I kept tipping away, at the turnaround I was still moving and starting to increase the pace, I knew I had nothing to lose at this stage so I just let myself go, the pain was still there in both legs but it was bearable now- I pushed hard in the last 2k as I knew I would break 2.35hrs if I did. Shocked that I actually broke 50mins for the run considering I walked/hobbled the first 2k
Run: 48.45mins- 337/843 68th in agegroup
Overall- 2hrs34mins22secs 146th/843- 23rd in agegroup
Considering not being able to swim properly or run properly I'm pretty happy with the result I suppose, very happy with the cycle time considering the conditions. anyway that's Kilkee done for another year.
Might not be doing it next year as I have committed to going long by entering Challenge Galway
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Well took most of the next week off as I was on hols in Kilkee with the family.
did 1 cycle with the bro on the course on the 29th june- 47k in total at a handy 28kph. Besides that it was mostly relaxing and having a few too many beers for the rest of the week.
Once I arrived home it was knuckle down time for the lost sheep and I now also had a year to my first Ironman (or challenge) so time to get serious, training began for the lost sheep on Sunday 5th July which gives me exactly 2 months of hard training- aim for the lost sheep was 4hrs55mins. I will have 2 sprint tri's between now and then but I am aiming to train through these as much as possible- 1 is this weekend coming- lough derg sprint and the other is Worlds end sprint- weekend before lost sheep. So since 5th July.....
5th July- Light progressive run just to get back into swing of things. 8k averaging 4.59mins/km splits starting at 5.10mins/km and finishing at 4.40mins/km
6th July- just a light 6k jog at work just to get something done
7th July- Limerick League- a very wet race tonight with only 9 people braving the conditions and only 6 finishing- came 3rd woo hoo . its nights like this that will stand to you in a long race (I hope)..anyway 64k donw in total at 33kph- including warm up and cool down. race was done at 38.4kph
https://www.strava.com/activities/341158123
8th July- practice triathlon at dromineer
ok swim, decent bike, decent run- came 2nd on the night but the big hitters from the club were not around. The sprint tri course is 1.7k shy of 20k on the bike but it's my first time beating 70mins for a sprint tri- did the course in 68mins and change- will be hoping for around 66mins on the day!
9th July- Nenagh league- big turnout- went in scratch group again- fast night but felt good and was in contention (for awhile) on the hill finish- good hard session and did the course at 43.5kph- with a good long hard warm up and keeping tempo high for cool down I got a good 70k of hard cycling done.
https://www.strava.com/activities/342545741
10th July- After 3 hard nights in a row the body was tired so just did a light recovery run today- 8k ran in 41.38mins at 5.09mins/km
11th July- Not much of a window for anything today but trying to continue to get something done everyday- a quick spin done on the bike 29k at 31.5kph.
12th July long run planned at HIM pace- plan is to increase the distance by 1-2k each week for next few weeks- todays runs was to be 14k at sub 5min pace- the run felt really good, practicing taking gels also so took 1 gel at 45mins. Did the 14k in 1hr8mins33secs- at 4.53mins/km
https://www.strava.com/activities/344627726
13th July- swim/bike brick down to worlds end for a 2k swim- felt really good in the water today and did a nice handy 2k swim in 37.36mins- quick transition onto the bike and did 2 laps of the worlds end tri course with a few extra km's thrown in at the end- felt pretty tired for this cycle- did the 46k at 31.5kph in 1hr30mins- a good 2hrs session done in total.
14th July- planned to go out on the bike today but started watching stage 10 of the TDF and was glued to it so just set up the bike on the turbo and off I went (bad idea) did the last 60k of todays stage and planned to match froomes cadence and resistance- I fell off the turbo 1hr50mins later absolutely wrecked (this was the stage where Froome pulled 2mins + away from everyone). great stage to watch and a great session!0 -
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15th July 2015- missed session- working nights and wrecked
16th July - nice steady tempo 10k- plan was to keep pace around 4.45min/km... felt very comfortable during this run - km splits were 4.45/4.44/4.41/4.42/4.38/4.39/4.30/4.44/4.39/4.17 (picked it up sligthly for last km. did the 10k in 46.30 and felt great.
17th July nothing really, just a lot of foam rolling and stretching before tomorrows race.
18th July- Lough Derg Sprint tri 2015 race report.
pre race-this was my club race so I was hoping to do good here, some of the big guns from the club not racing so I was hoping I would be first home for the club today, got down early, registered,racked,contemplated putting bike shoes on the bike but decided against it and left them longside bike as usual, shot the breeze with mossym for while then got on the wetsuit and proceeded to the start-All along I was not counting this race as a sub 70min sprint attempt as the bike was only 18.3km and had done the course in 68mins in training but with a last minute change to the bike course to bring it up to the full 20km the attempt at the sub 70mins was back on although it would be tough as it is a very tough run course.
Swim...
Was hoping for a pretty decent swim as the little swimming I have been doing of late has felt good so with 1 wave we were all herded into the water and off we went, first buoy seemed miles away but eventually got to it, a lot of pushing and shoving going around the buoy but I settled into a nice rythym again straight away and felt like I was moving well, got on someones heels who was moving well so stayed there until we got around the 2nd buoy, once around the second buoy I started pushing harder for the shore, found another set of feet that was also moving well so stayed on these until it was time to get up and exit the water, stood up and did a good exit passing 4 or 5 on the swim exit, checked the watch on the exit and it was reading 13.09- :eek: think that was my fastest ever sprint swim- by the time I crossed over the timing mat the time was 13.29mins- chuffed with that and sets me up well for the sub 70.
Swim... 13.29mins- 58th/180 21st/62 in agegroup
T1- got wetsuit off- no bother- on with the cycling shoes/helmet/glasses, run out with bike- attempt to mount and slip:o, attempt to mount 2nd time slip again:o:o and nearly pole-axe myself, bring bike over to footpath, mount slowly- clip in, lose 10-15secs and off I go slightly embarrassed- new cycling shoes are a lot slippier underneath than old ones hence no grip when attempting to mount {note: next time attach cycling shoes to bike}
T1 54secs- does not include my slipping up time as that was after the mount line.
Bike- After my messing around on the mount line I set off as hard as I could to regain lost time, pushed hard into the first km drag but the legs started immediately screaming at me that I was going too hard- had a headwind and a drag and I was killing myself- had to ease off a bit to get my breath back, was still passing loads and was hoping to catch Mossym soon who I assumed was up the road!! After coming to the new section I saw another rival up the road (passed him in Kilkee and he stuck with me for a long while and even passed me out for awhile) this time I was going to burn past him and give him no opportunity to stay with me so I pushed hard on this new 5k section still passing loads, once we got back onto the road I knew I controlled it again as there was still a stiff headwind but immediately I was passed by none other than Mossy- I was shocked and surprised again, Surprised that I must have done a faster swim split than him which would be a first and shocked that he passed me out a such a pace which gave me the kick in the arse I needed to push on, I pushed hard to stay within 10metres of him and stayed in his pace line for awhile , once we were coming to the roundabout he slowed down too much and took it very wide so I took the opportunity to get inside him and push on. was hoping for a tailwind for the return journey but unfortunately it was more crosswind than tailwind still we could drive on harder than the first 10k, with a quick count of people before I arrived to the roundabout I reckoned there was around 20 ahead of me at this stage so kept driving hard to pick off as many as possible, myself and Mossy swapped pace lines every now and then but we were conscious of not drafting and I can honestly say both of us kept our distance from each other unless we were passing eachother out, that is until a third person whom we both passed decided to join us for the last 5k, it was very hard not to draft with him in the mix so I just tried to stay ahead but he kept pushing past me, anyway coming into Dromineer I got the feet out fast and pushed ahead whilst the other 2 were fumbling with their shoes and I did a really good dismount without any hiccups.
Bike...32.10 4th/180 1st/62 in agegroup (very happy with bike split but annoyed with first 7k of bike as I felt I wasn't pushing hard enough- got into a comfort zone)(beat Mossy by 4secs but its only a matter of time before he is faster on the bike- reckon he lost the 4 secs in the last 100m)
T2...33secs a good fast t2 with no issues and had umpire screaming 46.30mins on entering transition so reckoned I had the sub 70mins in the bag.Got shoes on fast and exited transition before Mossy.
Run... On looking around in transition I reckoned I was around 10th or 11th at this stage so aim was to try stay ahead of mossy for as long as I can and run hard. Unfortunatley as soon as I started running the legs seemed to give up, they felt heavy and I felt a little drained, Mossy passed me within the first 200m, I tried to stay with him but could not, the hill in the first km killed me and I was passed out by 2 more on this hill alone, once I got over the hill I felt a little better and pushed on on the downhill section but I knew I wasn't running well and time was ticking by! by the time I got to the turnaround Mossy was well up the road and 3-4 more had passed me. I had around 12mins to get under the 70mins, also reckoned I was around 17th or 18th at this stage. with a long drag ahead of me I struggled majorly from 2.5kms-4kms and was passed by 2 more, I felt sick and had no energy, even felt like walking at one stage until I got to the top of the drag, I looked behind me and there was no one for nearly 100m so I was glad that no one else would pass me, all I had left now was just under 1km of downhill to the line so I just let myself go for the downhill and crossed the line in 69mins23secs.
Run... A slow 22.16mins 52nd/180 overall and 22nd/62 in agegroup
This was one of the hardest 5k runs I have done in a while, felt physically drained from it but was delighted to get my first ever sub 70min sprint.(and I didn't get chicked)
Overall 20th/180 , 7th/62 in agegroup and first home from Nenagh tri club.
After thoughts- had a great swim, A solid 4th overall on the bike even beating the eventual winner by 4secs but a dismal run- need to get some more running under my belt before the lost sheep. Long Distance training begins this week!!0 -
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Gutted this morning- [EMAIL="B@$tards"]B@$tards[/EMAIL] robbed my Road bike with my tt wheels on it out of my car!!!!
****e, sorry Trig, was it outside your house? The amount of bikes getting robbed is ridiculous, how is there demand for them? What kind of people are buying knocked off bikes.0 -
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