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Cycling v Triathlon
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Week 25 - 7th April
Busy week with farming and heading on holidays
Monday:
8.6k recovery at lunch
2.3k swim
8x50m @ 65 (25 catch-up, 25 swim)
5x100 @ 2.05 (25 left-hand fist, 25 RH fist)
4x50 @ 65 sprint
Repeat
6x50m @ 65 breathing 2/4 and 2/6
Tuesday:
Missed the morning swim, cant remember why
21k run - UCD session
5x1500m with 2.30 recovery
(5.57, 5.55, 5.50, 5.46, 5.45)
Felt good and strong
Wednesday
Headed west in the evening
Thursday & Friday:
Farming for a couple of days, 9 tonne of fertiliser lifting so I'll count it as a weights session. Thursday nite out for a 25 card game, always somethign I love when I go home.
Wrecked by the timeI got back to Dublin
Saturday:
Fly out to Faro in the morning, lovely mid 20s temp. Transfer over to Monto Gorde and once we checked in we went for a short run, 5k along the trails just beside the hotel.
The only downside was there was an U-10 soccer world cup on and a million kids in the hotel.
Sunday - Up early for a 16k run before breakfast, I'm never big fan of running first thing, my back needs time to straighten out.
After breakfast we did a 70k cycle, nice and handy, stopped at a river for a swim, weather was savage.
Home for a 2k sea swim
Disrupted week but not too worried as I knew I had a week of training coming up.
Totals for the week (including commute)
Swim - 4.43k
Cycle - 112.54k
Run - 50.06k
Time (excl commute)
10:13:200 -
Week 26 - 14th April
Hard to beleive its 6 months since I started this
Monday:
Pool before breakfast
2.2k
3x200 @ 4.15
4x150 @ 3.15
6x100@ 2.10
We split up for the remainder of the week for cycling so I increased the distance. Punctured twice here and the second time I was using a tube of my own which was too big for the tyre
Second half of the cycle was very sheepish with a tyre bulging and the side casing torn and no spare tubes
95k
Weather was hitting the 30s though
Run session in the evening 12.6k
4x1500 with 2.30 recovery
Tuesday:
Pool before breakfast
2.5k
12x50 @ 65 ( catch-up, fist, bilateral)
4x100 @ 2.15 (75 easy, 25 hard; 50e, 50h; 25e, 75h; 100h)
X4
Brick session in the afternoon
14k cycle (last 3k hard) - 2.5k run
x3
OW swim in the evening 1k
Wednesday
Rest day - 1k OW swim
Thursday:
Pool 2.5k swim
12x50 @ 65 ( single arm, single arm, catch-up, fist)
5x100 @ 2.10
5x100 @ 2.05
4x100 @ 2.00
4x100 @ 2.10
Tired at the end of that
130k hilly cycle, tough going on my own
6k easy run with some plyometrics
Friday:
2k OW swim
We had been out Tuesday nite and ran into an english running club, nice group. They had told us about a three day running series in the local villages. 6k cross country on the friday, 5k beach run on the Saturday and a half marathon on the Sunday. So we had decided to do the 6k run today.
Arrived late for the ladies race so the OH asked to run with the men, no problem.
Tough race, I was f**ked starting and hated every minute of it, the three english lads all beat me
24.17 for 6k
The OH ended up having a time good enough for 2nd, given this was her first race back after 18 months out with a broken patella she was over the moon. But then there was an objection from the girl bumped from 3rd to 4th so she was taken off the podium for that day but told she could keep her 2nd for the overall competition. As we were leaving saturday that was little use
On the plus side the race was sponsored by the local beer Superbock and that was free after the race :pac:
That nite I convinced the OH to go back on the Saturday, that we could squeeze it in before our transfer.
Saturday:
So we were out again for the beach run on the Saturday. I decided to go barefoot, after doing some of the minimalist stuff with Joe Warne last year I was happy enough I'd be able for 5k.
Delighted with this race, tougher field but came in under the 20 mins, 19.48, and managed to beat the english lads.
The OH finished 3rd, again a tougher ladies field, 2nd and 3rd from the previous day were down to 6th and 7th. She was delighted, a great end to the holiday
After picking up some new gear in decathlon we were off home
Sunday - Up early and headed west for a couple of days, cracking day for some 4-a-side uncle and nephews/nieces football and a few beers
Totals for the week (including commute)
Swim - 11.44k
Cycle - 314.4k
Run - 39.62k
Time (excl commute)
20:31:220 -
Week 27 - 21st April
Monday:
At home farming, lovely time of year, it was a cracking day and letting out the cattle for the summer
Tuesday:
Missed the morning swim, tiredness
19.6k run - UCD session
3k - 12.05
3 mins recovery
1.5k - 6.15
was meant to do 500m but left it at that, tired after the previous week
Wednesday
8.5k at lunch easy, very sore knee, ITB at me again
Thursday:
Swim session 1.9k
12 x 50m @ 70 25 head high, 25 swim, every 3rd one hard
8x50 @ 75 sprints
x3
Orwell club league, out in Corkagh park, had been promoted after my first outing in the club league, a TT. Found myself very nervous on the track, theres some lovely turns but I just froze and ended up being dropped with half the group without really emptying myself, frustrating. I dont think I'd have an issue staying with them other than that, felt strong
Friday:
1.7k swim
16 x 25m @ 40 4 strokes head high, 4 strokes swim
Remainder technique
10k run at lunch with the OH, felt really fresh and strong
Saturday:
Back to do my second stage of accreditation at Sundrive track.
Did the 20 odd laps warm up and then started doing some slightly faster laps.
Next thing I'm being helped into the clubhouse, have no real recollection of the accident but what I think happened is that I had to slow and rather than going up the bank I stopped pedalling, BAD IDEA. Fired off the bike.
Once I got back into the clubhouse they asked me my name and address which I could remember but I couldnt remember what I did or what day of the week it was, that it was April, all very confused. Scary, I was aware that I was confused but couldnt figure out the information I wanted.
Off in the ambulance and had come to half an hour later, waited for the x-ray which showed nothing broken but ligament damage (didnt think you could get that from an x-ray) and some existing damage which explains my poor movement in that shoulder.
So back in two weeks to an ortho guy for the full check up.
Left with a sling that I only need some of the time, have reasonable movement but some things are very sore to do. Very lucky in fairness.
No swimming for a while but am hopeful that I can get back running and cycling fairly soon.
Sunday:
Marshalled at the clubs in-house new to tri event and then at the Samsung nite run, two good events, serious numbers for the samsung event
This has caused major disruption to my plans, had signed up on Friday for the Orwell Randonee next Saturday, thats in serious doubt, we'll see what the physio says tonite.
I had been due to play in a charity GAA match with Mick O'Dwyer as my manager on the bank holiday monday which is almost definitely out
More important is to be back for the Race the RAS 18-20 May and Lough CUltra 25 May, fingers crossed for them
Totals for the week (including commute)
Swim - 3.6k
Cycle - 92.92k
Run - 37.95k
Time (excl commute)
8:04:560 -
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Week 28 - 28th April
Not a lot to report this week, shoulder has come along well. Had been cycling in and out to work and it was fine, no pain in any of the movements there.
Wednesday:
30 minutes turbo
Saturday:
After talking to another physio from home, he said if there was no pain cycling that I could work away, he said the danger would be that I'd come down on it again or that I wouldnt react quick enough in breaking if I had my hands on the bars.
So with that in mind I saddled up for the Orwell Randonnee. Great day out. The only time my shoulder was an issue was right at the very start in heavy traffic where we were crawling along and I was busy having a chat and didnt see the lad in front of me stopping, into the back of him and gave the shoulder a jolt it didnt appreciate. Kept my eyes on the road after that.
Really well organised event and some tough climbs. Was in the first group over the Sally and Wicklow gaps but dropped back a little on the Sally the second time around. Felt very strong and knowing a few of the lads in the group with me was very happy with where I was in relation to them. Put up a few good strava segments.
155k in total for me, tired at the end of it
Sunday:
Saturday went so well I went looking for a group to head out with Sunday and found a few from the tri-club. Did 100k and a reasonable pace.
A good weekend of cycling and no ill effects on the shoulder.
Totals for the week (including commute)
Swim - 0k
Cycle - 303.5k
Run - 0k
Time (excl commute)
10:41:580 -
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Week 29 - 5th May
Monday
I had a big choice to make coming up to this bank holiday.
At christmas I had committed to playing in a charity GAA match in aid of St Lukes and St James hospitals in Dublin, for their cancer work. The idea behind the match was that everyone playing had been treated for cancer at some stage. In 1998 I was 18 and found a lump in my neck, which I was told was a form of leukemia, at tiem I wasnt worried at all, I asked could it be treated and was told yes with some chemo and radiotherapy, so I was happy enough, the innocence of youth. As it turned out the biopsy came back showing it was a beign tumour which was removed and after a month in hospital I was back to college.
In the build up to this match through emails I got a sense of what this meant to the other players, I had gotten off lightly but some of these lads had been through real tough times.
So baring in mind that a wrong turn could end my tri season I decided to go ahead with the match, I felt I could take on a straight shoulder to shoulder charge and since it was my left shoulder and I'm right handed I was more likely to get hit that side.
The match itself was one of the best sporting occasions I've been involved in. Mick O'Dwyer was the manager of our team and Brian Cody the manager of the other, they had the Artane boys band to lead us around the pitch and micheal o'muircheartaigh doing commentary, Liam O'Neill there to present us with medals afterwards. A great day out with some amazing people. Some of the better known players would have been Joe Deane the Cork hurler, Marty McGrath from Fermanagh and John McGrath plays with Wicklow now.
Anyway the shoulder held up well, a little sorer after but nothing major.
Tuesday:
20k run - UCD session
6 x 400m
60 secs recovery
1.5k - 5.38
6 x 200m
Found the shorter sprints tough
Wednesday
Easy 8k run at lunch
Club cycle 50k
10k-10k-5k 90% effort
Good sessions, although the phoenix park was busy with voldemort's duathlon.
Thursday
Belfast for the meet the riders for the Giro, great atmosphere
Friday
Spent the day watching the giro warm ups and buying fancy new cycling gear
The TTT itself was amazing to see, the speed but also how some of the teams weren't that great at the oul changeovers :eek:
Again great atmosphere
Saturday
Travelled to Mayo for some farming, brought the bike on the train and then cycled to Galway for a stag that nite. ****ing misery, wet and windy, in my face the whole way and I had forgotten how truely awful that Headford road is, poor surface with long straight stretches and cars over taking coming towards you.
I was a happy man to reach Galway, although disappointed that both the Front Door and Halo (neither my choice) were both fairly rough and that Halo seemed to have Eastern European prostitutes?? WTF
Sunday
Back to Dublin and in to watch stage 3 of the giro, again amazing to see and soak up the atmosphere.
An eventful week!
Totals for the week (including commute)
Swim - 0k
Cycle - 209.81k
Run - 28.74k
Time (excl commute)
9:36:13hrs0 -
Week 29 - 5th May
I was a happy man to reach Galway, although disappointed that both the Front Door and Halo (neither my choice) were both fairly rough and that Halo seemed to have Eastern European prostitutes?? WTF
Is there none in Coxes or the Welcome Inn
I suppose where else would they operate from in Galway - there's no real strip clubs unlike your usual European stag destinations. Very disappointing alright though - to think you have scored a hot East European then to see the hand come out looking for money when you suggest to come back to your place for a cup of tea and a kit-kat.0 -
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Still no swimming but shoulder is coming along alright
Week 30 - 12th May
Monday
15.7k run easy
Tuesday: UCD run session 22.34k
2 x 3k (11.59 & 12.11)
Felt tired after the longer than normal run on the Monday
Wednesday: Club cycle set in Phoenix Park - 25k
Only did a small bit, headed off to play a tag match. I've had a yearning for team sports for a while so I'm hoping this will scratch that itch, Wednesay will take the place of a rest day.
Thursday: Irishtown track sessions 18.15k
2k TT sprung on us - 6:54, very happy felt real strong and plenty left in the tank at the end.
Saturday: Spent rotovating the garden and reseeding it, tough day
Sunday: Theres an event that goes off ahead of the RAS called Race the RAS, its in aid of cancer research and has been running for the last four years, the idea is that you cycle the route of the RAS before the race itself.
Theres been a few lads who have done it and then moved onto teams themselves, this year the Race the RAS group have entered a team themselves.
Lots of interesting people do it, this year Paul and Alan McCormack took part, Paul won the RAS twice in the 80's, while his brother Alan was the on the 1987 Irish team for the world championships with Kelly, Roche, Kimmage and Martin Earley.
There were over 100 riders for the first day 147k from Dunboyne to Roscommon. A miserable day weather wise but met some interesting people. Paul Earley was there for the full week, steady cyclist and nice fella. Surprisingly Johnny Ronan was there for three days, a buddy of Sean Kellys as they are both from Carrick, not who I expected to see on a bike but good craic and some good stories.
A group were over with the McCormacks from America for the week to do the event. A lot of handy club cyclists were there too so there was a nice pace to the faster group.
Micheal O'Muircheartaigh was there to set off the cyclists, a day after climbing Carrantouhill with Sam, amazing man. He reckons Gavin Duffy doesnt have enough football played to make the Mayo team
Totals for the week (including commute)
Swim - 0k
Cycle - 225.57k
Run - 56.18k
Time (excl commute)
11:49:43hrs0 -
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Hey G&R!
Is Lisdoonvarna where they do that matchmaking thing? If so, have you ever been??
What is a tag match?
And good to see you back in the pool, but so sorry the shoulder is still not comfortable in the water. Patience, though. It will come.0 -
Lisdoonvarna is indeed where they do the match making festival, I've never been by one of my sisters went when she was single, good craic she said but probably not the place for a 20/30 something to find the love of their life!
Tag is rugby but without the contact, you have tags attached to your hips, pull them off and its a tackle, 6 tackles and the ball is turned over. Its mixed and went through a phase of being a great spot to go on the pull. Novelty has kinda worn off now but its a bitta craic and a distraction.
A few years ago a friend and I set up a gaelic version, quiet successful for the one year we ran it, really enjoyed it. Work committments meant we couldnt run it the second year. Here was our catchy PR photo
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Saturday:
Home to vote Friday night, I can't believe Ming will be elected, I suppose you get the politicians you deserve and at least he's out of the Dail.
Had planned a small bit of work Saturday, which turned into a large bit of work, tired finishing up and sore after getting pinned to a gate by a cow, ouch.
Sunday:
Up at 7 to head from Galway down to Gort.
My wave was off at 10am and it was great to be able to rock up only an hour beforehand. The HIM was off by the time I got near transition, well organised, clubs could learn a lot from the lay out.
800m swim - nice swim but with the shoulder I couldnt put on what jets I have, towards the end it was just downright sore and I was lazy, flopping abck into the water. The wetsuit did help a lot. Out in 16:46 and 14th overall, disappointing.
T1 - Fastest T1 of the race (I'll take it while its coming)
43k (ish) bike - busy bike route but I was loving it, 2k of climbing from 4-6k and then a ridiculously steep downhill ending in a sharp s bend. Rest of the route was flat, felt strong. Towards the 15k mark on the second lap I overtook a lad who obviously didnt like it and immediately overtook me, nearly took the wheel off me cutting back in, that was a message that I was cruising too much and instead off dropping back I just put on the gas and dropped him. Similar happened with Rodneyr1981 coming out of Gort.
Coming into T2 at the dismount line the bike went from under me. I was lucky that I landed on the right shoulder this time and hopped up after going head over heels. Wheel at right angles
1:14:23 for the cycle, 2nd fastest split of the day and up to 2nd. 1:05 down on Martin Grealish
T2 - A little shook - 6th fastest split but 17 seconds down on Martin Grealish
Run - Interesting run, trail, through a field, a lot of people giving out about it but I reckon its the same for everyone. Passed by Rodney and an english lad at about the 3k mark and that was it, tried to stay on Rodneys tail but thought it was too fast, looking back now I wish I had pushed myself more to stick there. I was disappointed with my run 33:31 for 8k, not nearly good enough or reflective of where my running is. Left me kinda disappointed.
33:31 - 5th fastest
4th overall
I dont know what to make of the race, a better swim and I would have been in with a shout of 2nd/3rd. Coming off the bike didnt help but these things happen, dont think I can blame my run on that, I had the chance to dig deep when the two lads passed me and I didnt.
Looking at the cycle, 2nd is great but it would only have been good enough for 30th in the olympic.
I dont know where I go from here, have to rest the shoulder but part of me is eyeing up the sprint in Athy next weekend, dragged down the river by the current and draft back up. We'll see!
Edit: Balls had forgotten about the big dirty crack in Molly, will see what happens with that:mad: (See pic)
Totals for the week (including commute)
Swim - 1.8k
Cycle - 388.65k
Run - 16.62k
Time (excl commute)
13:30:15hrs0 -
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Well done on a good result the weekend.
Sorry to hear about the bike - I've used Mark Downey to repair my previous frame and he did a top notch job.
It will be repaired in carbon so you'd have to respray it but that could be done anytime. Heck get a custom paint job done at same time!:):D
anyway, highly recommend him for repairs:
Mark Downey - 087-9957420
He makes Kayaks and the like and has repaired loads of bikes. Very good with carbon fibre.
Very reasonable also. He's based in Palmerstown in Dubline so not sure if suits you. Doesn't take long at all so you could have for the weekend if you're fast.0 -
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Week 32 - 26th May
Monday: FTP test in Trinity
A lot wrong with this apparently, 5 mins (290) was lower than my 20 min total (297), gave me a 282 FTP. Also the day after a race not ideal so maybe they even out.
I felt this on Tuesday, I was wiped out, a lot to learn yet about recovery
Tuesday:
Went swimming Tuesday morning, just kicking with flippers, felt a groin strain that afternoon.
UCD run session 20k
1.5k - 5.42
3k - 12.11
1.5k - 5.42
Couldnt sleep Tuesday nite, almost everyway I lied I was pulling on my groin
No fun
That was it for the week, my groin strain was noticeable when I was walking but ok when I was running and seems to be linked to an ITB problem because I couldnt get a proper stretch on it.
Saturday: Triathy
Decided Tuesday morning, pre groin strain, to do athy as its a quick swim and I reckoned I could get through it.
750m swim - felt strong on the upstream 250m and then tired towards the end of the swim. 55th put of the water
T1 - grand
20k bike - Flat bike route, it was very fast. I had borrowed a road bike with TT bars clipped on. I knew going out the bike was a little small for me and the set up but it was only 20k so I reckoned suck it up. Bits of my legs were screaming but still happy with the bike.
Up to 22nd
T2 - grand
Run - Awful run course and awful run from me. I'm hoping it was the groin or maybe the small bike. I dont know, depressing.
Back to 30th
Sunday: Dropped Molly over to Jimmys cycles in Malahide, they reckon they can fix it up and that the downtube takes very little pressure which is why its straight forward to fix, happy days.
€250 is steep but still cheaper than a new frame
Totals for the week (including commute)
Swim - 1.95k
Cycle - 80.6k
Run - 25k
Time (excl commute)
4:08:33hrs[/QUOTE]0 -
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