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Cycling v Triathlon
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Week 13 - 13th January
Bit of a delay putting this up, had a broken up few weeks so training is a bit all over the place
Monday: 9k run at lunch, again very slow, 5 x 70m strides at the end
The club have added some new swim sessions so I can now swim everyday except wednesday with them.
2.2k swim
8x50 - 25 fist, 25 swim; 25 catch-up, 25 swim
4x100 25 single hand, 25 SH, 25 head up, 25 swim @2.30
4x50 @ 65, 60, 55, 50
Repeat
2x50 race
Tuesday - Morning swim, 2k
100m pull buoy, 100m single arm, 100 swim
repeat
400 - hard, 600m, moderate, 800m easy
Didnt complete set
22.5k run - to and from training
Main set - 8x400m hills, jogged recovery
Wednesday - OH birthday, rest!
Thursday - 11k recovery jog
Friday - 2.2k swim session, cant remember set
Saturday - Was in galway for the weekend, bike down and then realised I had forgotten my shoes, d'oh.. Had a loose arrangement with catweazle and pgibbo that I had to renege on
20k easy run
Sunday - 34k on the bike
Totals for the week (including commute)
Swim - 6.4k
Cycle - 96.38k
Run - 62.73k
Time (excl commute)
10:15:110 -
Week 14 - 20th January
Again a disrupted week, I'm doing a bit of work on the house and had to skip some sessions
Monday: VO2 max test in DCU, part of a barefoot runnign thing I did last year with Joe Warne, 62.6% apparently, didnt feel I was at my best
Tuesday - Working
Wednesday - Roolers, one hour. 4.30 mins @ 90-100RPM, 30 secs @ max RPM
Thursday - 2.3k swim
12x50 every third hard @65
3x400 drafting
4x50 - 25 easy, 25 hard.
Busy lanes and the coach was phoning it in!
Track session, 17k, very interesting set
strength exercise three times for 60m followed by 3x60m sprints
did 5 exercises in total (one legged hop, skipping for height, calf jumps, high knees, high knees run)
then 30 secs mountain climbers, 30 sec rest, 30 sec burpees, 30 rest, 30 calf jumps, straight into 60m sprint
Friday - 2k swim, very poor effort, was going backwards
300m @ 6.15
[EMAIL="250@ 5.15"]250@ 5.15[/EMAIL]
200m @ 4.15
150 TT @ 3.15
50 @ 65
100 TT
Repeat
8.6k run at lunch, recovery
strength and conditioning class for an hour in the evening
Saturday - Horrible, awful day, hailstones, gales, the works.
70k on my own, up over the windy gap to castlebar, part of the humbert HIM route
Sunday - went out to do a team time trial with ballina CC, couldnt keep pace with the lead group, which I should be able for. Very down heartened
Legs were like lead after Saturday and S&C friday but even still no excuse for the performance I put in
Felt like a poor week
Totals for the week (including commute)
Swim - 4.7k
Cycle - 174.07k
Run - 30.66k
Time (excl commute)
11:07:160 -
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Week 15 - 27th January
Again a disrupted week, this time with work commitments
Monday: 8.5k at lunch easy
Swim in the evening - 2.4k
(2x100)x3 - bilateral, catch-up, fist
3X200@ 4.15
4x150@ 3.15
5x100@ 2.10
Tuesday - Swim in the morning, 2.3k
300m fast, 600m fast, 800m moderate - dont like the sessions where we're not given time targets
Club run in the evening - 20k
3k tempo in 12.13 - 4 min rest
1.5k fast in 5.55 - 2 min rest
500m fast - 1.42
Wednesday - 8.5k at lunch easy
Thursday - 2k swim
Off to london with work Thursday, heavy night
Friday - home late
Saturday - Rotten day, started out with four of us, ended with two of us doing a few laps of Dalkey and the hills - 75k
Sunday - Out again with Orwell orange group - 96k
Legs felt it after saturday, was struggling on the last few hills and getting dropped, am wondering when it will all come together with the cycling.
One things for sure I'll need a few more years before any Ras
Totals for the week (including commute)
Swim - 7k
Cycle - 237.33k
Run - 36.72k
Time (excl commute)
12:53:440 -
The weeks are flying in, have a recovery week planned after I get this week out of the way and I need it, very tired Saturday. Am hoping the rest will bring along a nice little bump in performance
Week 16 - 3rd February
Again a disrupted week, this time with work commitments
Monday:
Swim in the evening - 2.5k
8x50 - 25 catch-up, 25 swim; 25 fist, 25 swim
(1x200 @ 3.40 + 4x50 @ 65) x2
(1x150 @ 2.50 + 4x50 @ 65) x2
(1x100 @ 1.50 + 4x50 @ 65) x2
Tuesday - Swim in the morning, 2.7k
4x100 pausw every 3rd stroke
700 fast
900 slow
200 race
Table quiz in the evening
Wednesday - 8.6k at lunch easy
Finished work on the house
Thursday - 2.1k swim
12x50 - bilateral, catch & fist @65
(4x100) x3 @2.15 (75 easy, 25 hard; 50e, 50h; 25e, 75h; 100h)
tough session
Track with club - 20k
600 - 2.00
500 - 1.40
400 - 1.18
300 - 55
200 - 33
100 - 15
Plyometrics after, tough session
Finally got back doing some foam rolling and core!
Friday - 2k swim
12x50 - bilateral, catch & fist @65
(4x100) x3 @2.15 (75 easy, 25 hard; 50e, 50h; 25e, 75h; 100h)
8.5k run at lunch, felt tired
Stength and conditioning with andy kenny for an hour in the evening
Saturday - Bike, felt awful, from the second I got on the bike - 88k
rest week is badly needed!
Stag in sligo Saturday nite
Sunday - Real slow recovery jog, 7.7k
Totals for the week (including commute)
Swim - 9.3k
Cycle - 150.73k
Run - 45.4k
Time (excl commute)
13:55:430 -
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This was always going to be a low effort week, I've been fairly wiped out the last couple of weekends and had planned a few days off, Kinsale for two nights and then the Cliffhouse for a night
Week 18 - 17th February
Monday:
9.5k in 50 mins, lovely day in cork
Tuesday
Lovely scenic run on the King of the Hill route, out to Sandycove and up along a trail, lovely crisp morning 7.8k in 53mins
Off to the five star hotel for the Michelin star dinner
Scallops followed by steak
Wednesday
Woke at 2am, sick, puking and the rest, not nice
According to their sales manager later in the day the two things were definitely not related :rolleyes:
She even had the cheek to make an appointment for me to see the local GP, and told me if I could get a note saying I was sick due to the food she would talk to me then about food poisoning, happy enough for me to pay for that too :mad:
:mad:
Left there annoyed and tired
The general manager later rang me to apologise said he'd stick something in the post, arrived this morning, a nights B&B, sun-tues only and off season, thanks :rolleyes:, i wont be taking them up on it
So my on-line attack starts here, do not go to the cliff house, lovely spot, great staff but if something goes wrong they do not give a f**k, customer service goes out the window in place of trying to cover their own ass
**rant over**
Thursday
Was wiped out, no training
Friday - 2.3k swim
12x50 @ 65 - every 3rd hard
4x50 @ 65
4x100 @ 2.10
3x150 @ 3.10
2x200 @ 4.10
With no break between sets, led out the full set :pac::pac::pac:
Stength and conditioning with andy kenny for an hour in the evening
Saturday - Wrecked, stayed in bed til 10! Out farming until the rugby
Sunday - 80k cycle with Ballina CC, felt good, strong on the hills, able for pain when I needed to be, very happy
Totals for the week (including commute)
Cycle - 97.14k
Run - 17.21k
Time (excl commute)
7:19:040 -
Back at it this week and felt good, solid week of training although I let Sunday slip but that was to celebrate my first ever run podium :cool::eek:
Week 19 - 24th February
Monday:
8.5k easy run at lunch
Rollers - 45mins - 3.30 @ 90RPM, 30 secs @ max RPM - repeat
Swim - 2.1k - tough session after the run and bike earlier, plus there were a few faster ones in the group so the pace was up with longer recovery, really enjoyed it
12x50 - (bilateral, catch-up, fist)
(5x100) x 3 @ 2.05
Core when I came home
Tuesday - Swim in the morning, 2.5k
5x100 - fist
1400 moderate
Run session - 20.15k - very happy
3x 1500m with 4 min rest (5.37, 5.48, 5.50)
Core and foam rolling when I got home
Wednesday - 8.5k run at lunch
Turbo, progressive power
3.00 ON @ 40RPM & HR 140-150; 1.30 @ 90 RPM off; 7 ON; 1.30 OFF; 11 ON; 1.30 OFF; 15 ON; 1.30 OFF; 9 ON; 1.30 OFF; 10 ON; 1.30 OFF.
Tough session
Thursday - 2.5k swim
12x50 - (bilateral, catch-up, fist)
8x75 @ 1.30 - Breast stroke start to simulate an in water start
12x25 @ 40
4x75 @ 1.30
2x25 @ 40
Table quiz in the evening
Friday - 1.85k swim
12x50 - (bilateral, catch-up, fist)
8x75 @ 1.30 - Breast stroke start to simulate an in water start
12x25 @ 40
250m with turning in mid lane to simulate going around a buoy in a race, impossible!
Saturday
RACE REPORT - CARLINGFORD 10k
Had decided to do the Carlingford 10k with a lad from the tri club who was using the half as a training run. Didnt really know if I'd be able to break 40 mins because I have no idea really where my running is. My pb was 39.58 at a time when I was in good shape last summer, so I wasnt overly confident but I was well rested and good to go.
Perfect day for a run and after a good warm up lined up at the start line. Panic for the first 700m as I led the race, thinking I must be going too fast but it felt very comfortable and I am trying to race more from feel this year so wasnt looking at my pace on the watch. Anyway, passed by a crusaders singlet and sat in to try and pace myself somewhat from him, he opened up a nice gap but once we got to the hills it kept steady and after 3k of steady climbing I had opened up a nice gap myself to the three behind me. In the two runs I've done this year I've noticed that my hills have been strong and that has to be down to the plyometric work Maria McCambridge is doing with us. She is an unreal coach.
At 6k we turned on the main road and I knew there was a nice 1k of downhill before it flattened out for home, so I put in a good spurt there and then held on for the last three 3k, I had a nice gap so there was no panic.
Home in 39.11 and second, couldnt believe it, delighted. I know there was no real competition and that in a proper 10k I'd have been well down the field but the novelty of winning an individual prize is still there for me and especially a run.
Bit of lunch and then jumped on the bike to head home. There was a vicious head wind and we probably had underestimated the exercersion in the morning, we also had two OHs waiting for night out, so after 63k we jumped on a train in Drogheda and got home.
Had a big night out on Saturday nite, which meant I gave my easy cycle on Sunday a miss
Totals for the week (including commute)
Swim - 8.95k
Cycle - 149.38k
Run - 51.12k
Time (excl commute)
14:14:370 -
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Week 20 - 3rd March
Good solid week that racked up long hours, probably too long, was wrecked for the week
Monday:
8.6k easy run at lunch
Rollers in the evening - only 35mins 4mins @ 90RPM, 1 min flat out RPM
Swim in the evening - 2.3k
8x50 - 25 kick, 25 swim @ 70secs
3x (8x50) @ 75 secs hard, long rest
8x50 @ 60secs
Tuesday - Swim in the morning, 1.9k
3x100 on side
3x100 counting stroke (S)
3x100 @ S-1
3x100 @ S-2
2x200 @ S-1
Run session - 20.7k
1.5k (5.28)
2min rest
6x200m (37)
1 min rest
3k (12.20)
Core when I came home
Wednesday - 8.5k at lunch easy
Turbo session with the club
(7mins @ 110RPM upper Z3 + 3 mins @ 90RPM) x3
4k run after
Thursday - 2.3k swim
12x50 - every third hard @70
3 x (4x100) @ 2.15
4x50 bilateral 3/5 and 3/7 @ 70 secs
Friday - 2.3k swim
12x50 - every third hard @70
3 x (4x100) @ 2.15
4x50 bilateral 3/5 and 3/7 @ 70 secs
Stength and conditioning with andy kenny for an hour in the evening
Saturday - Bike, brought out Molly (the TT), messy session
80k
Sunday - Club TT - 50k total
14k TT in 21.10, disappointed if I'm honest was hoping to be a lot closer to 20. Although it was a 2.35 improvement on a terrible run of the same course last year
Went and watched Westmeath v Mayo in the rain
Totals for the week (including commute)
Swim - 8.8k
Cycle - 200.97k
Run - 42.09k
Time (excl commute)
17:37:010 -
Week 21 - 10th March
Another good week, five out of six weeks now I've made four swim sessions in the week, I'm noticing the improvement, although my flat out speed is still poor
Monday:
8.6k easy run at lunch
Swim in the evening - 2.4k
2 x (4x100) - (75e, 25h; 50e, 50h; 25e, 75h; 100h) @2.10
5x200 - 2xfist, 2 x 3singlehand, 3 singlehand, 6 full stroke, 1xcatch-up @ 4.15
4x50 @ 65 flat out
Tuesday - Swim in the morning, 2.6k
6 x 100 - bilateral 3, 5, 7
1500m moderate - 28.20
Happy with the 1500m time, felt very comfortable
Run session - 23.7k
10 x 400m hill run on fosters avenue, jogged recovery
Quicker than the last time I did this session by 3/4 seconds
Wednesday
Turbo session with the club
(8mins @ 110RPM upper Z3 + 8 mins @ 60RPM upper Z3 + 8 mins recovery) x3
4k run after
Thursday - 2.6k swim
2 x (4x100) - (75e, 25h; 50e, 50h; 25e, 75h; 100h) @2.10
3 x (8x50) @ 70sec
Friday - 2.4k swim
20x100m
4@ 2.15
4@ 2.10
4@ 2.15
4@ 2.05
4@ 2.30
Last one flat out, coming in at 1.51-1.53 for the 20, 1.47 for the last
Stength and conditioning with andy kenny for an hour in the evening
Saturday - Decided to jog the 7k over to Marlay Park and do the 5k Parkrun, another windy morning and I felt terrible but came in in another PB of 18.49, delighted. The consistency of my training is paying off and I feel like theres another 30 secs to come off that on a good day
The went to Sundrive velodrome for my accreditation for track cycling, it is literally 2 minutes from the house. I loved it, cannot wait to go back, its awesome.
Then off to watch the Ireland match, great nite but over did it on the pints
Sunday - Rest day, lazy morning and afternoon. Had three of the siblings and their partners over dinner that nite, some tasty paella and some nice red wine
Totals for the week (including commute)
Swim - 10k
Cycle - 102.2k
Run - 56.52k
Time (excl commute)
13:35:150 -
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Week 23 - 24th March
Decent week, started off with me very tired after the race on Sunday, realised this too late
Monday:
8.6k recovery at lunch
30 mins on the rollers easy in the evening
2.5k swim
8x50m @ 65 easy/hard
3x200m@ 4.15
4x150m @3.15
5x100m @ 2.10
2x50m @ 65
Tuesday:
2.5k swim
4x100m @ 2.15 - 25m of pausing during stroke
6x50m @ 65 - bilateral (3,5,7,3,5,7)
12x100m @ 2.05
16k run - UCD session
3k @ 12.04, 400m jog recovery
1k @ 4.02, 400m jog recovery
Was meant to do 3k again but did the first 1.5k in 6.32 and decided I was f**ked, nothing in the legs
Wednesday
Turbo session with the club
On is max RPM
30 secs on - 30 off-45 on-45 off-60 on-60 off- 45 on- 45 off - 30 on - 30 off
1k run
5 min recovery
Repeat x3
4k run after
Good session
Thursday:
I had been talking to the swim coach about there being no real difference between when I swim hard and easy, that I have no sprint gear, even one that leaves me completely [EMAIL="sh@gged"]sh@gged[/EMAIL] but faster at least. He told me to kick faster, a lot faster. This worked a treat, while I was gasping at least I was 5-10 secs faster on 50s. Hopefully this can translate to longer distances over time.
Morning: 1.4k swim - had to leave early for work
12x50 - 25 b-stroke, 25 swim @ 1.10
1x150 @ 3.15
3x50 @ 60 (hard)
Repeat
Date nite
Friday - 2.2k swim
12x50 - 25 b-stroke, 25 swim @ 1.10
1x150 @ 3.15
3x50 @ 60 (hard)
Repeat x4
4x50m @ 70 bilateral
Saturday: Club TT - 14k - 20.59
Reasonably happy, sets a good bench mark for me and there was two lads there this week that I would have a reasonable idea of how good they are and was happy with my time relative to theirs
Swim 1.6k - just to get me to 10k for the week
Sunday - Ben McKenna Memorial in Balbriggan - 60k
Again another long day in the saddle.
Good race, 20k loop with a 2.5k drag at the end of the loop.
Coming out of the neutralised zone at the start we had a sharp turn left and the race started at 60kph for the first 2/3k, manic but settled down, was comfortable for the first lap and was just off the back after the drag, got in with a group of about 8 and we got back on. End of second lap and the gap was wider and this time 10 of us couldnt get back on. I was really in the red and was one of the first of the 10 out the back when we got to the drag again.
Happy enough with the cycle, I need a lot of work on the hills but these races are really forcing me to work hard, HR is sky rocketing but I think I can hold it in the 160s and higher for a long time. These along with the club races which start this week should bring me along nicely.
All gearing up to Trilaois this week, am really looking forward to racing tri again and hopeful of a decent time and finish.
Totals for the week (including commute)
Swim - 10.2k
Cycle - 213.18k
Run - 30.95k
Time (excl commute)
14:42:400 -
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