The difficult second album

joey100

Thanks Dory, helps me find it in transition, I must be the worst for running [ast my bike so thought I'd see it better with the pink.

Tues 14th oct

busy busy day in work so was glad it was a short enough turbo session for the evening. bit of warm up, few other pieces and main bit of some big gear work concentrating on low cadence. It's one thing I'm really starting to notice, my cadence is usually very high, for teh 8km TT is was around 98 average. Trying to lower this a bit and hopefully it helps with putting out power.

Wed 15th Oct AM

Back in the pool. Must be the first time in months I've been in the pool more than twice in a week. Bit sloppy though and still no real speed. Bit of pull buoy work and was trying to work on bidy rotation and a high elbow. Grand session but just wasn't very fast.

joey100

Had hoped to get out Wed evening but the club AGM ran on a bit late so didn't get out. Session moved to Thurs instead.

Thurs 16th Oct

turbo session before work. 1 hour, nothing fancy just keeping it easy.

After work headed out for a run. Weather wasn't great but really didn't fancy so the treadmill so headed out anyway. Mainly kept easy with a few builds in it too. Legs felt good and looking back I probably ran it too fast. Need to keep an eye on how fast I'm running.

Fri 17th Oct

Morning run before work. Legs bit tired today so def ran too fast yesterday. Bit of an easy run to warm up, then into 15 mins steady-That I ran too fast again, and then a bit easy to finish. Really need to keep an eye on my pace and effort for these, too easy to slip into running them too fast. Evening swim session this evening for a total of 4 times in the pool since last Friday.

Solobally8

Great Photo! Very professional looking :cool:

joey100

Fri 17th Oct

Swim session. 100m warm up then into 4 X 100m descending. Then 3 X 400m off 6.30, coming in around 6.15 for these. 50m easy pace, then into 4 X 200m off 3.30, coming in around 3.15. 50m easy. Then 5 X 100m off 1.40, struggled towards the end of these. Then 6 X 50m alternating between easy and fast. Tough session this evening. Felt better for longer than last week so starting to get some swim fitness back.

zico10

joey100 wrote: »

Fri 17th Oct

Swim session. 100m warm up then into 4 X 100m descending. Then 3 X 400m off 6.30, coming in around 6.15 for these. 50m easy pace, then into 4 X 200m off 3.30, coming in around 3.15. 50m easy. Then 5 X 100m off 1.40, struggled towards the end of these. Then 6 X 50m alternating between easy and fast. Tough session this evening. Felt better for longer than last week so starting to get some swim fitness back.

I didn't realise ye were going that fast. And I thought I was doing alright in the lane beside you.

joey100

When your chasing Lochlan zico you don't get much of a choice. Done my best to keep up with him but on most he left me for dead. He was below 6 mins for 2 of the 400's I think and around 3.05 for the 200's.

Sat 18th Oct

Didn't get out as early as I had hoped for todays cycle. Plan was for around 3 hours kept easy enough. First 30km flew by, had the wind at my back but didn't push too hard cos knew I would be coming back into it. The 35/40 back was really tough, headwind the whole way and never seemed to let up. Just settled in and tried not to push too hard. Altogether around 72km done in around 2hrs 50 mins. At least 10 mins of this I was stopped at red lights. seemed to get stopped at every single one.

joey100

Sun 19th Oct

Hour easy run. Really kept an eye on the pace for this one and tried to keep the pace around 5.10-5.15. Wasn't made any easier with the winds but done my best. Felt grand at the end, suppose that's a good sign that I went easy. 12.15 ran.

Mon 20th Oct

Morning swim. Main set was alternating pull and swim 100's. Bit like last monday felt very slow in the water. Body rotation coming on and starting to feel more natural. That's a marker I have for when I'm swimming well, when I'm swimming well and swim fit I don't have to think about it, it just happens. Getting closer to it but still a way to go yet. 2150m swam.

joey100

Mon 20th Oct

Evening run after work. Just an easy enough run for 45 mins after work. Strange running in shorts and a t shirt at half nine in the second half of October, but nice all the same.

joey100

Tues 21st Oct

Evening turbo session. Main set being 5 X 4 mins big gear with 1 min recovery. Kept the cadence below 65 and tried to keep the power up above 85%. Legs felt good, tired a bit towards the end but never in any danger of not finishing.

Wed 22nd Oct

400m TT and 100m TT in the pool. Bit of a warm up, rotation working well and felt decent in the water. 400m came in at 6.20, I swam 3 400m's on Friday night with all but the last being faster than this. Even at the end I knew I had paced it wrong and definitely had something left at the end. Felt ok in the water adn held a decent enough pace. 100m TT came in at 1.25 so not too bad. PB's for these would be 6.04 and around 1.21 so not too far off my best for relatively little time in the pool. If I can keep up the time in the water I'll be close to them times pretty soon.

joey100

Wed 22nd Oct

Evening run. 45 mins easy with 5 builds in it. Legs felt really good tonight, really had to pull back the pace and heart rate was a good bit down on where it has been recently. Very enjoyable run.

Thurs 23rd Oct

1 hour on the turbo. Easy paced with nothing fancy thrown in. Decent session, took the legs few mins to wake up but felt strong once they did.

joey100

Fri 24th Oct

Run before work. Mix of paces during this run, 15 mnis easy, 10 mins around 4.40, 5 mins around 4.20 and then 10 mins easy. Handy enough run, legs starting to feel normal when I'm running again. 8.8km.

joey100

Fri 24th Oct

Evening swim session with interested. Long warm up then main set of 3 X 200m off 3.35 and then 400m off 7.30. 200's in around 3.05-3.10, plenty of rest between made this ok and the 400m in on around 6.20. Was aiming to keep the same pace for the 400m as the 200m so happy enough with this. this was done again with the 200's off 3.35 (coming in around 3.10-3.15) and the 400m coming in around 6.25. Tough session but enjoyable. Push myself a lot harder with others around than I done by myself. Held my form for longer than last week and starting to get my feel for the water back.

Sat 25th Oct

3 hours cycle. the wind was horrible, really really horrible. I'll be on the turbo enough over the winter that I headed out for this. Pace kept handy and done around 71km in the time, even though I think I got stopped at every single red light! Again!

Sun 26th Oct

Long run. Around 14km done and the legs felt good. Like the swim the run is starting to come good.

Got to the pool for a bit of a splash and dash. Wanted to go to practice tumble turning, few people have said now about the time I lose turning at the wall. My tumbles aren't great, I tend to lean towards the right and sort of fall over but they work. Will try to use them in all my sessions, hopefully they make me a bit faster.

Mon 27th Oct

Swim session. Main set being 2 X (4 X 200ms). Felt decent again in the water, body rotation and catch getting better and was tumble turning too. Went a bit wonky when I got tired but not too bad at all.

Evening run. 40 mins easy, nad kept it easy. all around 5 min pace and legs felt better at the end than the start.

couerdelion

joey100 wrote: »

Wanted to go to practice tumble turning, few people have said now about the time I lose turning at the wall.

Me too, seem to lose a couple of seconds at least as I tend to stop take a big breath and then go again. Remember when I last practiced as a kid though that I get water up my nose - so haven't bothered trying since.

I should really try again but I reckon that if it slows me down by not tumble turning then at least I won't be over estimating my swim times and besides - I'll never tumble turn in a race.

/2c

joey100

That's why I've never tried it up to now. But when I'm constantly getting left behind at the turns on Fri night it's made me change my mind. I can keep up with some of the faster swimmers on the straight bits but they get a few metres on the turns. It's the competitive side of me coming out really! I'm typing this with a bunged up nose that decides to leak everywhere every few mins, the true cost of tumble turns (or what ever it is I do!).

joey100

Tues 28th Oct

Evening turbo session. 1 hour with the main bit being 5 X 5 mins big gear work with 2 mins recovery. tough enough but again never in any danger of not finishing. Power was held a bit higher than last week and for the first time in a while I felt relatively strong on the bike.

Wed 29th Oct

Morning swim before work. Starting to get better at getting up early. 3rd Wed in a row I've been at the pool at 6.30 and every time its been pretty much empty. Main set was 200's alternating between swim and pull. I much prefer swimming without it, find it just slows me down! A bit like fins, I seem to be the opposite than a lot of other people in the pool. Tumble turns were practiced again and are still ok, most of the time. Every now and again I'll get a really good one but more often I'll sort of fall over sideways, search for the wall and get half a push off. Still quicker than my normal turning though!

joey100

Wed 29th Oct

Evening run session. 45 mins with 5 X 30 second builds included. Legs felt decent today, pace was improved for around the same effort and heart rate a little bit lower too. Friday's run looks to be the hardest since I've started back and has 10 X 1 min fast included, not sure whatt time fast is any mroe and how long I can hold it for but will be good to find out! Around 9.3km ran in 45 mins.

joey100

Thurs 30th Oct

Evening turbo session after work. 1 hour easy. usually use trainer road to show on screen what I am doing for these but the garmin ant + receiver had an accident at the weekend so only had my watch available. Didn't really look at it and just concentrated on keeping it feeling easy and the heart rate low. Surprised to see the watts were about 10 higher than usual over the same time and still felt easy.

Fri 31st Oct

Up early for a run before work. Main set being 10 X 1 min intervals with 1 min recovery. Wasn't sure how these would go, have been doing some running recently but nothing too fast. Managed to keep them fairly consistent with only the last 1/2 dropping off a little. Pace was good too and not far outside my pace i would have ran 8/10 X 400m when I was running my best. Swim session tonight with interested where I will unleash my tumble-ish turns on the general public. if I'm leading the lane I'll try them, if not I don't think it would be safe for the general public for me to try them.

Chartsengrafs

joey100 wrote: »

Swim session tonight with interested where I will unleash my tumble-ish turns on the general public. if I'm leading the lane I'll try them, if not I don't think it would be safe for the general public for me to try them.

I'll warn the gf, she has started to attend those sessions and is probably in your lane (going by your times). Gum shield should do it.

joey100

Fri 31st Oct

Swim session with interested. Decided against the tumble turns until I get better at them. warm up then 3 X 400m off 7.30, plenty of time for these and came in around 6.05, 6.08,6.15. Faded a bit towards the end. Main set then was 2 X (3 X 100m off 1.40 and 200m off 3.30) First set of 100's all in well under and plenty of time in the 200 too. Felt good in the water, faded a bit in the second set and the last 100m was in on around 1.38. Stamina still coming back but definitely getting faster and smoother in the water.

Sat 1st Nov

3 hour cycle, again the wind was a killer here. Covered around 76km so not a bad cycle overall but ws tough on the way back, zig zagged a bit home to try find routes with a bit of shelter but always seemed to have a headwind.

Sun 2nd Nov

1 hour 20 min run. Covering around 16k. Pleased with this run, heart rate only started to rise towards the end and even still was one of the most comfortable runs in a long time. End of my first block back training and starting to feel the fitness improving already. Signs are good for next year. Power hasn't dropped off too much on the bike, run isn't far off where it was and with a bit more work the swim will improve on last year.

Mon 3rd Nov

Complete rest day. Nice to have a whole day off training, pity I'm not off work too though!

joey100

Tues 4th November

Handy enough day, 45 mins easy on the turbo. Power kept between 65%-70% and felt handy enough.

Wed 5th November

Swim session before work. Again some kicking in the warm up and starting to feel stronger at it. Main set was 10 X 100m alt swim and pull. Swims coming in around 1.30-1.32 and pull around 1.40-1.42. so a fair bit slower with the pull. These were at a decent effort without being flat out, so even though I wasn't feeling particularly fast in the water the pace was good.

joey100

Wed 5th Nov

Easy run in the evening. Only 1 hour but only felt ok. Comfortable pace but legs just felt a bit dead.

Thurs 6th Nov

Turbo session. Main bit being 4 x 4 mins around 85% with 1 min recovery. this was ok, no big gear work but cadence a little slower than usual but seems to work well for putting out the power and keeping the heart rate fairly low.

Fri 7th Nov

Run before work. 45 mins easy with 5 X 20 seconds fast and 40 second recovery included. Pace was decent enough for the fast sections and legs felt pretty good. Heart rate settled fairly well after them and pleased with how it went.

joey100

Fri 7th Nov

Swim session with interested. Main set being a 20 min TT, came in around 1300m for this, felt I had a bit left at the end so probably some poor pacing but an improvement of 50m on the last time I done this test. Next was 6 X 100m off 2.00, came in pretty much bang on 1.35 for all of these for what felt like a decent effort without being pushed.

Sat 8th Nov

Plan was for an easy 2hour cycle but because of the weather there was no way I could get this done outside so it was onto the turbo. 2 hours with pace kept above 65% but never letting it go too high. Legs felt good throughout and was a good session. New max power for 2 hours too.

Sun 9th Nov

Coming to the end of my recovery week, an easy 1 hour 10 mins run. Legs felt good, heart rate a little higher than it has been recently but never felt under pressure. Nice morning for a run and still in shorts and a tshirt, strange in November! 14.15km done.

joey100

mon 10th Nov

Swim session in the morning, Bit of a warm up and main set being 4 x 200m easy and then 4 X 200m pull steady. Easy's came in around 3.20 for each and the moderate with the pull around 3.30 each. held the pace well, starting to get a better feel for pace in the water and control of it.

Start of my first testing week in a while. First FTP test with the power meter and a run test. Will be interesting to see where I am. I reckon I'm a little bit stronger on the bike than my last test but the run will be a bit of an unkown. Starting to get back into my running and feeling good so will start out at a decent pace and see how long I can hold it.

joey100

mon 10th Nov

Evening run. 30 mins easy, and I done my best to keep it easy. Managed to miss all the rain which was nice and got it done fairly dry. Pace was in an around 5min kilometres.

joey100

Tues 11th Nov

First FTP test with new powermeter and first in a long time. Wasn't sure how I would get on but was pretty sure I hadn't lost any power since my last test (206 Watts). Pushed hard for the 5 min TT coming in at 279 Watts, needed every second of the 5 min recovery after and then into teh 20 min TT. Plan was to push a bit higher than I though I could go at the start and see how I held it. Was tough, tried a slightly slower cadence than usual and seemed to work well. Power for the 20 mins was 242 Watts. Based on the 20 min * 95% this gives me an FTP of 230 which is around a 24 watt improvement on the last time and sets me up well headed into the winter. Weight is constant at around 61kg so gives me 3.78w/kg. Some nice numbers there for November and hopefully will be able to improve on them too.

Wed 12th Nov

Early morning swim. Legs were still pretty fried this morning so wasn't looking forward to the swim. Altough my legs weren't great I had a good body position in the water and was moving well. Main set was Alternating 200's between swim and pull at a steady effort. Probably pushed a bit too hard but the swims came in between 3.06/3.08 and the pulls around 3.26. Good times and consistent enough again. Position in the water was the big improvement today, really felt high and gliding.

pointer28

Well done on the FTP test.

How do the real numbers from the power meter test compare to the virtual power numbers from TrainerRoad before you got the power meter?

Chartsengrafs

I'd be interested to hear the same myself. Got going on Trainer Road last night for the first time. Haven't used power (albeit virtual power) before. When signing up it seems that there can be a varying degrees of (in)accuracy depending on the turbo trainer being used.

mossym

pointer28 wrote: »

Well done on the FTP test.

How do the real numbers from the power meter test compare to the virtual power numbers from TrainerRoad before you got the power meter?

Will jump in and give my history as a reference point as well.

Trainer road had my ftp as 160. Power measured during a vo2 max test at roughly the same time said it was much higher, somewhere in the mid 200s. Recent/first test with my pm (same as joeys)put it at 245. Been a while since I did the tr test, but it definitely measured very low in my case. It's good for a relative measurement but I'd put no faith in the actual number

joey100

When I started using trainer road I was on a tacx booster and it was way off. I'd be lucky to power out above 100 watts. Was still useful because it was consistent so the number was wrong but the workouts still worked. Changed to a lemond revolution and it was a lot closer. From comparing it to the power2max it read a little bit low, nothing huge (I'd say around 5 watts difference). Think it really depends on the turbo. Still a good training tool and got me in the habit of using the turbo.

mossym

Yeah mine was a tacx as well. They read very low

tunney

Basster wrote: »

I'd be interested to hear the same myself. Got going on Trainer Road last night for the first time. Haven't used power (albeit virtual power) before. When signing up it seems that there can be a varying degrees of (in)accuracy depending on the turbo trainer being used.

Trainer road was initially only aimed at the Kurt Kinetic trainers as far as I know as they have a known and repeatable roll down curve

joey100

Wed 12th Nov

1 hour easy on the turbo. Kept it around 60% using the new FTP. Legs a bit dead to start with but woke up as they went on. Watched black fish on Netflix and it's one of the few times I wanted to stay longer on the turbo to watch the end of something on Netflix. handy enough session and good to get the legs moving again.

Thurs 13th Nov

Run test day. this was to be my first ever run test, bit of a warm up then lep button, 10 min then lap and finish off with 20 mins then lap. running as fast as possible for the 10 and 20 min. Was looking forward to it, mainly to see where I was this early in the year and just to see what it was like. Woke up and the weather was awful. Waited about an hour and no change so just had to head out in it. I think this test is more about the heart rate than pace so no real point in doing it on a treadmill when I'll be doing my training outside. Treadmill tends to be too hot anyway. So off I headed in the lashing rain and it wasn't too bad. Pace for the 10 min was around 4.08 and heart rate low 170's, this was mainly into the wind and I was conscious about pushing too hard too soon. 20 min pace was around 4.00 and heart rate mid 170's. This got hard towards the end, I finished into the wind and it was really tough. Tried to finish strong and don't think I had much more to give really. Pleased that I went out in that weather and ran and think I'm pleased with the result!

pointer28

That's some serious commitment heading out in that weather!

joey100

Ah I needed to get it done, too easy for me on a day like this just to say I'll give it a miss so I'm doing my best not to make any excuses! It really wasn't that bad, once I got wet it was ok. Was too busy trying to control my breathing to really notice the rain!

catweazle

Running in wet weather is easy I enjoy it

Now going out on the bike is another matter

joey100

Fri 14th Nov

Had to work late so was going to miss interested swim session so was another early morning swim. Felt decent in the water, times are getting better and position is improving the more I'm doing.

Sat 15th Nov

Had few bits to do so meant I wasn't able to get out on the bike so the long easy spin was done on the turbo. 2 and a half hours easy spinning watching netlix. Boring but done.

Sun 16th nov

First run using heart rate rather than pace. Lept in the easy zone and although the pace was a bit slower than I'm used to it was grand. Never let it get too high and an enjoyable run. I usually run by constant speed rather than constant effort so had to pull it back on a few hills. Hopefully I see a drop in the pace now the more I train this way. 1 hour 20 min run done.

Mon 17th Nov

Morning swim. forgot my watch and with water aerobics in at 12 meant I didn't have time to head home and get it. Not ideal but the set was done on effort rather than time. Main bit was fast 200m's, form fell away a bit towards the end of some of these so had to make an effort to concentrate on that and hold it as best I could. Won't be forgetting the watch anymore, makes the session harder and no real idea of times I was doing.

Dory Dory

Funny, I did my long run yesterday by HR too, and I don't train by HR. Was sort of new experience - a positive one - and one that I hope, like you, will bring good things.

joey100

Cheers Dory, seems to be going well so far and is a way of keeping honest. I know when I'm running easy now because I have zones, same with hard. Less chance of taking it easy on myself!

Mon 17th Nov

Easy 45 min run after work using heart rate zones. Pace was much better today for the same effort as Sunday. Pace in and aruond 4,50 min kilometres adn felt handy. Legs felt ok.

Tues 18th Nov

First turbo using new FTP as a guide. Main set being 5 X 4mins at 110%. These were tougher than I was expecting, struggled to keep it smooth which didn't help. Power would go from 117% to 103% and couldn't keep it around the 110. Cadence was higher than I've been using the last while and the next gear up was too tough for my legs. Got them all done but a bit of a drop off in the last one.

Wed 19th Nov

Early morning swim. Main set being 8 X 150m (split into 100m steady, 50m fast). these all came in around 2.20 so the consistency was there. Felt like I was splashing around a bit in the pool today but the pace was there on seperate fast 50's so not too bad.

Evening run. 45 mins easy with 5 X 20 seconds fast in there. Pace similar to Monday so putting Sunday down to being an off day. Again felt comfortable and legs felt good. Fast 20 seconds I tried to really push it, came in under the 3min kilometre mark and was pleased with the speed my heart rate recovered and how comfortable it felt to settle back into the easy zone and pace.

Thurs 20th Nov

Morning run before work. 20 mins easy, 15 steady,5 mod and 5 easy using new heart rate zones. Easy in around 4.50, steady around 4.20, mod around 4.00 and then back to easy. Like using heart rate as a training tool. Doens't let me hide, legs bit tired today but heart rate was grand. Using the heart rate as a indicator meantI pushed on a little bit more and built well into the different zones rather than just basing my pace around how the legs felt. A good run and pleased with the speeds for the effort.

pgibbo

Playing catch up on your log. Nice work on the recent tests. Sounds like the P2M was a good investment.

What's the plan next year?

hf4z6sqo7vjngi

Good work going on in here I see.

joey100

Cheers Lads. No real plans at the moment Pgibbo. Starting a new job in January be more 9-5 so should be easier to plan training around. Hopefully moving into a new house in Janaury too and getting married in early March so the first few months are going to be busy. I have been given the green light to train the morning of the wedding though and the runners will be coming on honeymoon with me. there was even talk of Lanzarote and hiring a few bikes but we will see. Probably means more later season racing for me. Waiting for the race calender to come out but I'd like to try for a good race at Dublin (again!, still haven't had a good race there). There seems to be whisperings of a race down in the Wexford direction so I'll probably do that one if there is. other than that no real plans though. If I can get my best performance this year (Caroline Kearney) to be my standard performance next year I'd be happy.

tunney

joey100 wrote: »

Cheers Lads. No real plans at the moment Pgibbo. Starting a new job in January be more 9-5 so should be easier to plan training around. Hopefully moving into a new house in Janaury too and getting married in early March so the first few months are going to be busy. I have been given the green light to train the morning of the wedding though

Did a nice run morning of my wedding with a couple of the groomsmen (9:02 IMer and Tango)

joey100 wrote: »

and the runners will be coming on honeymoon with me. there was even talk of Lanzarote and hiring a few bikes but we will see.

Not the type of riding to do on honeymoon.

joey100 wrote: »

Probably means more later season racing for me. Waiting for the race calender to come out but I'd like to try for a good race at Dublin (again!, still haven't had a good race there). There seems to be whisperings of a race down in the Wexford direction so I'll probably do that one if there is. other than that no real plans though. If I can get my best performance this year (Caroline Kearney) to be my standard performance next year I'd be happy.

Later season is when most are ****ed so can do more damage to people!

mossym

tunney wrote: »

Not the type of riding to do on honeymoon.

yeah we went scuba diving on ours. diving>riding on honeymoon

joey100

Fri 21st Nov

Evening swim with interested. Felt really good in the water tonight, nice and high and was hitting good times for relatively good effort. Set of 4 X 50's off 1 min aiming for 42 seconds and all were pretty much bang on. Next set was 4 X 50's off 50 again aiming for 42 and again all bang on. A set of 4 X 100's off 1.40 weren't too bad either. Was pacing myself off the faster swimmer in the lane beside me and was going well. Moved up into that lane then for 3 X 200m off 3.10. Made all these with time to spare but drafted the whole thing and didn't feel bad at all. Overall a good night in the water.

Sat 22nd Nov

Plan was for 3hours but had to cut it short to 2 and a half hours. After a bit of faffing around I got the powermeter off the TT bike and onto the road bike. Was good to have it for the spin and kept me honest the whole time. Had to pull back a bit on the hills but legs felt good throughout the spin.

Sun 23rd Nov

1 hour 30 min run, first 45 mins easy, 30 mins steady and 15 mins easy. Pleased with the pace for these, it did drop off a little bit towards the end but this was one of my longest ever runs at over 19km. Legs felt good for the majority and once I settled into the steady section never felt under any real pressure.

Mon 24th Nov

Swim before work. The polar opposite of Fri night. Pace just wasn't there today, legs a bit tired from the run the previous evening. No real difference between my swim pace and pull pace when normally I'd be around 8 seconds faster per 100 swimming. Got the whole set done, even if the times were slow and happy to have finished it.

joey100

mon 24th Nov PM

An easy 50 min run after work. Tired legs but pleased with the pace of this for easy zone. Took legs a while to settle into it but once they did it felt ok. Legs definitely feeling the long run the day before. Not looking forward to tomorrow's turbo session!! 10.77km ran.

joey100

Tues 25th Nov

The tough turbo session. When I got the weekly plan this was the session that stood out. Plan was for 4 X 6 mins at 120% with 4 min recovery. Struggled last week at 110% but did have less of a rest. Found it a bit easier to settle into a rhythm at this power, but it still hurt. The last 2 mins if each interval seemed to go on forever and the very last 2 mins was as hard as I;ve ever had to push it on the bike. Power was kept fairly consistent, much better than last week and set a new 10 min and hour record at the end so a good session.

Wed 26th Nov

Early morning swim. Main set being 3 X 300m pull. These were slow, I'm always slower with the pull. The plus was these were consistent, all3 around the same time and the time per 100 was fairly consistent. After that was 6 X 100m off 2.00, coming in around 1.36. Happy enough with this.

Evening run. 50 mins easy with 5 X 20 seconds hard included. Enjoyed this run, pace was decent even if legs felt tired and heart rate was well under control.

Thurs 27th nov

Morning run before work. Main set being 5 X 4 mins mod with 1 min recovery. this was done on tired legs and was very pleased with the pace of them. All 5 came in under 3.55 and was never under huge pressure that I wouldn't finish them. again training to heart rate kept me honest an couldn't use the excuse of tired legs to take it easy. Really enjoying my training at the moment.

joey100

Fri 28th Nov

Evening swim with interested. Mix of stuff but was holding my pace well at the start and matching the faster lane so as bumped up into it. Next bit was 5 X 200m off 3.15, the swimmer leading wasn't as fast as they usually are so after 3 I led out. Came in on 3.10 and 3.05 and was feeling strong in the water. Next set was 2 X (3 X 100 descending off 1.40). Managed to bring the times down for each of these and although the last one of each was tough never felt like I was going to miss it. Good session in the water.

Sat 29th Nov

3 hour cycle, nroke into 1.30 easy, 1 hr tempo and 30 mins easy. Still getting used to the power on teh bike and the power still tends to jump on the hills. Power was kept at the higher end of easy and the higher end of tempo. Felt strong on the bike and an enjoyable cycle. Stayed out the full three hours. 92km done.

Sun 30th Nov

Long run. 45 mins easy, 30 min steady, 15 easy. It;s only looking back on this that I can see how overdressed I was for it. The first easy section was grand and 25 mins of the steady but started to suffer after that and the pace dropped off. Only when I got home I noticed how wet my top was. Weight was a bit lower than usual too so reckon I had just lost too much water. Still not too far off last weeks distance, even if ti felt tougher.

Recovery week now and a day off. Glad of it and looking forward to taking it easy!

joey100

Mon 1st December

So a nicely timed rest day. Was glad of it, and body feels much better for it.

I recently bought a power2max powermeter and have been swapping it between bikes. Hasn't been ideal and there has been a few 'teething' issues along the way. Had a bit of a problem changing it over on Mon evening and in a moment of weakness (I think!) the gf said that it wasn't worth the hassle and if a second hand one comes up I should just buy it. Normally she might say something like this and then forget she said it but she was fairly adamant about it. Didn't think much of it and then the next day Jackyback put up his old power2max for sale. Cue a phonecall to the gf to tell her about a well cared for bargain of a power meter that was for sale. I was half expecting her to say but sure you already have one of them!. Instead the answer was buy it, don't haggle or mess around buy it before someone else does. So now in the space of 3 months I have gone from owning 0 powermeters to owning 2. No excuses now!

Tues 2nd December

Due to issues with the first powermeter, that is now back in the shop which meant todays turbo was done using trainer road again. Only issue was that it was done on the TT bike which usually has a standard double but for today I only had a compact. I didn't want to mess around with the derailleur for one session and today was to be easy so meant it was all done on the small ring. 1 hour easy spinning. Bike shop should have other powermeter sorted by weekend and then the newly bought one is going on the road bike and the newer model is going on the TT bike.

Wed 3rd December

Not happy with moving house and planning a wedding in January I'm also moving job. I'll be working more 9-5 (or the flexi time equivalent) so have been looking for a new pool. Time wise it makes sense to use a pool close to work, none really near the other house and don't fancy getting up early driving to pool then back home then train to work. The gf joined a gym in Ballsbridge and I went along this morning with a free pass. A 20m pool that always seems to be empty. Better than the 17m I usually swim in but I'll have to make some adjustments to the times I'm swimming off. Pool was grand, bit strange though with one end being a full wall with no lip or edge to grip to turn off. My turns are very slow anyway and as the session went on they got slower. I'll get used to it though and it will be handy for work. Main set was 5 X 200m with 20 recovery and then 5 X 100m 10 recovery. 200's in around 3.12-3.15 and 100's in 1.33-1.35. Decent enough times considering I wasn't swimming great, very happy with how my swim is going at the moment. If I can keep up the consistency I think these times can come down a bit more.

mossym

i'm beginning to understand the 2nd pm if switching it over ended with the bike in the shop..:)

hf4z6sqo7vjngi

mossym wrote: »

i'm beginning to understand the 2nd pm if switching it over ended with the bike in the shop..:)

He will have to get a 3rd one when he buys another bike!