Will I keep this updated?

MD1983

Wed
run
15 w/up
6*20 secs fast 40 easy
12* 3mins solid 1 min easy
c/down

Thursday
have a bit of a sore throat today so planned session cut short on instruction from the coach

turbo
15 mins w/up
4* 3 mins hard big gear 1 easy
6*4 mins hard race cadence 4 mins easy
c/down

MD1983

Friday Saturday and Sunday
not much done was not feeling good and the young lad had it too so that is added hardship

Monday

Run:
15min warm up, building pace.
2x15sec fast 15sec easy
2x30sec fasty 30sec easy
2x45sec fast 45sec easy
2x1min fast 1min easy
2x1min 30sec fast 1min 30sec easy
2x1min fast 1min easy
2x45sec fast 45sec easy
2x30sec fast 30sec easy
2x15sec fast 15sec easy
15min easy

felt tired after the weekend but put in the effort even if i wasnt moving great


Tuesday:

Bike:
15min build pace warm up
4x3min hard big gear. 1min easy
6x4min hard 4min easy race cadence
10min big gear solid 5min easy
10x1min hard 1min easy, race cadence
15min easy

really nailed this session in terms of the effort and it was a torture but i was in a good mental place for it


Wednesday: Longer

Bike - Run:
Bike:
10min build warm up
10x30sec fast 30sec easy
6x4min big gear 4min race cadence 2min easy
Run:
10x3min fast 1min easy (done on a threadmill)
15min easy on bike.

yet another tough session but i executed it well and felt good


Thursday:

Bike:
15min warm up
6x20sec fast 40sec easy
30x1min big gear 1min easy
10min easy



Friday: Longer.

1hr 50min easy - steady run

legs were tired for this one, an hour with the boss pushing him in the pram down along the barrow and then 50 min on my own when herself took the boss home

Saturday:

Bike:
30min steady
10x4min hard 2min easy
30min steady



Sunday:

Athy duathlon part 1 - 3km run 24km bike 3km run

a wet and cold morning had me thinking twice about doing this but my parents were taking the boss for the morning and myself and herself were free to do this race so i couldnt miss that opportunity

the race itself is well organised, the course is decent even if the grass run at the start is not the best, transition is well laid out and the facilities are great as is the after food, drinks and prizes.

i warned up inside in the school to keep dry, there was a longish corridor and i did some running there all the while thinking how miserable the race would be in that rain

anyhow i know by now that i will be well behind after the first run, i must have been about 10th or so and did the 3km in 10.52 versus the leaders 9.19, so a long way back. thats where my times end for the day other than a total time as i dont have a time for the bike or run 2 or transitions

i think i did ok in T1 and mounted the bike quickly enough and set about chasing and felt really good on the bike and i was putting out a big effort and catching up quickly, i caught 3rd and 2nd after about 10km and had closed to maybe 200m of the leader by the turnaround. shortly after the turn i went by him and focused on really killing myself on the return leg into the headwind to try to build the lead i would need. big mistake on the bike was to were a helmet with a visor in the rain, i couldnt see a thing and spent the most of the race peering out through the gap at the top of the visor or sitting up to rub the inside with my finger, wont make that mistake again as i lost time from this and its pretty dangerous. i was tiring badly by the end of the bike and veering around the road a bit but i kept the effort up.

into T2 and i looked behind and surprise i was on my own, wet and cold hands dont lead to easy transitions but i had my trainers on by the time i saw the next two guys turning their bikes off the road towards T2. a marshall said i had 45 seconds lead as i ran out the exit

around the grass pitch and the legs were not responding but no surprises there and i pushed on a bit when back on the tar again, i saw the two guys chasing me and maybe i had 300m tops. both guys are much better runners than me and i knew that company would be with me sooner or later, i focused on making it later, arrived at the turnaround on the run with about 100m on one guy and maybe 150m on the next, the first guy passed me with maybe 200m to and then i sprinted the last bit to hold off the 3rd guy

so 2nd it is again. happy with the bike effort and i suffered a lot so mentally i am still keen.

MD1983

Monday 30 January:

Easy 30min bike.


Tuesday:

Bike:
15min build pace warm up
30x1min big gear 1min easy
15min easy



Wednesday:

Run:
15min warm up building pace.
5x6min solid 2min easy
10min easy




Thursday:

Bike:
15min warm up
6x20sec fast 40sec easy
4x3min hard 3min easy race cadence
20min solid but comfortable
20min best you can
10min easy




Friday:


Run:
20min warm up, building pace.
2x15sec fast 15sec easy
2x30sec fasty 30sec easy
2x45sec fast 45sec easy
2x1min fast 1min easy
2x1min 30sec fast 1min 30sec easy
2x1min fast 1min easy
2x45sec fast 45sec easy
2x30sec fast 30sec easy
2x15sec fast 15sec easy
20min easy



Saturday:

Bike:
30min steady
10x3min hard 3min easy (alternate 3min big gear, then 3min race cadence)
5x1min hard race cadence 1min easy
4x8min hard (alternate 8min big gear 8 min race cadence) 2min easy between.
15min steady



Sunday:

Run:
2hrs, steady and hilly.

Monday 6 February:

Bike:
10min warm up
6x20sec fast 40sec easy.
30x1min hard big gear 1min easy.
2min easy
10min big gear TT effort 2min easy
8min race cadence TT effort
5min easy


Tuesday:

Run:
15min warm up building pace
30min hill reps, 1min ish up hard, jog back down.
10min easy



Wednesday:

Bike/Run:
Bike:
10min build warm up
6x20sec fast 40sec easy
6x8min hard 2min easy (alternating 1 big gear 1 race cadence)
3min easy
5x4min hard race cadence, 1min standing , 1min easy
Run:
30min solid pace.




Thursday:

Run:
90min steady and hilly





Friday:


Bike:
10min warm up
6x20sec fast 40sec easy
10x3min big gear hard 1min easy
5min easy



Saturday:

Run:
15min warm up
15x3min solid 1min easy
10min easy



Sunday:

BIke:
15min warm up
6x20sec fast 40sec easy
20min moderate pace
20min solid but comfortable
20min best effort
15min easy
4x5min big gear hard 2min easy
4x3min hard race cadence 3min easy
5min easy

Monday 13 February:

Run:
20min steady, 20min solid but comfortable, 20min best effort, 5min easy


Tuesday:

Double bike:
10min building pace, 6x20sec fast 40 sec easy
30x1min hard big gear 1min easy
10min easy

Bike:
20min steady warm up
20min solid but comfortable
20min best effort 2min easy
6x1min hard big gear 1min easy
4min easy



Wednesday:

Bike/Run:
Bike:
10min build warm up
6x20sec fast 40sec easy
6x8min hard 2min easy (alternating 1 big gear 1 race cadence)
3min easy
5x4min hard race cadence, 1min standing , 1min easy
Run:
15min solid pace.





Thursday:

Run:
15min warm up.
40min hill reps, up hard, easy back down.
10min easy


Friday:

BIke:
15min warm up
6x20sec fast 40sec easy
20min moderate pace
20min solid but comfortable
20min best effort
15min easy
4x5min big gear hard 2min easy
4x3min hard race cadence 3min easy
5min easy



Saturday:

Run:
2hrs steady and hilly



Sunday:

Bike:
30min steady
15x3min hard 2min easy (alternating, 2 race caedence, 2 big gear.)
15 mins easy

Monday 20 February:

Run:
15min steady
2x15sec fast 15sec easy, warming up
2x30sec fast 30sec easy
2x1min fast 1min easy
2x1min 30sec fast 1min 30sec easy
2x1min fast 1min easy
2x30sec fast 30sec easy
2x15sec fast 15sec easy
15min steady



Tuesday:

Double bike:
10min building pace, 6x20sec fast 40 sec easy
30x1min hard big gear 1min easy
10min easy

Bike:
20min steady warm up
20min solid but comfortable
30min best effort 2min easy
8x1min hard big gear 1min easy
4min easy



Wednesday:

Run:
2hrs steady and hilly



Thursday:

Bike:
10min warm up
6x20sec fast 40sec easy
10x8min hard (4min big gear 4min race cadence) 2min easy
10min easy

MD1983

Friday
15 mins run w/up
10*1 min solid
15 mins c/down

Saturday to today
young lad got sick, ended up spending the day/night in tallaght hospital with him

Sunday was up all night so didnt do anything as tired out

Monday - quick swim

Tuesday - 15 mins run w/up
30 mins hill repeats, 1 min up hard and jog down
15 mins c/down

Wednesday - think i got the young lads bug, not feeling good so only 1 hour steady on turbo and see how i am tomorrow

Kurt.Godel

Hope the young lad is better soon MD (ditto yourself).

Obvious question from Mr. Obvious- no winter swim training until today?

MD1983

no swim training - some swimming but not much done. starting back on it in the next few weeks hopefully, not looking forward to it but it needs to be done

rodneyr1981

Hope the little lad is doing OK.

Out of interest how long to you think it would take to get your swimming back to where it was?

MD1983

he is coming along nicely, all snots and coughs at the moment!

no idea TBH but i expect the bulk of the form to come back in 4 weeks with the remaining bit maybe in 4 more weeks, i am going to lanzarote for 9 days (IIRC) in may so i can swim everyday there in a coached session some days and i think that will be a big help. apartment is 10m from a 25m laned pool so no excuses

MD1983

a few days broken training as i was ill and started back as follows:

Monday (feb 27th):

Swim:
200m
2x100m
2x50m(15m fast 35m easy)
10x25m fast 10sec rest
10x25m fast with paddles 10sec rest
200m easy


Tuesday:

Run:
15min warm up
30min hill reps, fast up easy down, about 1min up,
5-15min easy

Bike:
20min steady warm up
20min solid but comfortable
30min best you can 2min easy
8x1min hard big gear 1min easy
4min easy



Wednesday:

Bike:
10min warm up
6x30sec fast 30sec easy
6x1min fast 1min easy
6x3min fast (alternating big gear and then race cadence) 1min easy
3x6min fast (1big gear, 2race cadence, 3big gear)
6x3min fast (alternating big gear and then race cadence) 1min easy
6x1min fast 1min easy
4min easy

Thursday:

Run:
15min steady
2x15sec fast 15sec easy, warming up
2x30sec fast 30sec easy
2x1min fast 1min easy
2x1min 30sec fast 1min 30sec easy
2x1min fast 1min easy
2x30sec fast 30sec easy
2x15sec fast 15sec easy
15min steady


Friday:

Bike:
10min warm up
6x30sec fast 30sec easy
6x8min hard 2min easy (alternating 1 big gear 1 race cadence)
5min easy

Saturday:

Run:
2hrs steady and hilly


Sunday:

Bike:
Bike:
30min steady
16x3min hard 2min easy (alternating, 2 race caedence, 2 big gear.)
10min easy

Monday 6 march:

Swim:
200m
2x100m
2x50m(15m fast 35m easy)
10x25m fast 10sec rest
10x25m fast with paddles 10sec rest
400m easy


Tuesday:

Bike:
15min warm up
6x20sec fast 40sec easy
8x4min big gear low heart rate 2min easy
15min easy


Wednesday:

Run:
15min warm up
30min hill reps, fast up easy down, about 1min up,
5-15min easy

Thursday:

Bike:
20min steady warm up
20min solid but comfortable
30min best you can 2min easy
8x1min hard big gear 1min easy
10min best you can
4min easy


Friday:

Swim:
400m steady
4x100m solid 15sec rest
4x50m (15m fast 35m easy) 10sec rest
3x150m steady with paddles 15sec rest
50m easy

Run:
15min steady
2x15sec fast 15sec easy, warming up
2x30sec fast 30sec easy
2x1min fast 1min easy
2x1min 30sec fast 1min 30sec easy
2x1min fast 1min easy
2x30sec fast 30sec easy
2x15sec fast 15sec easy
15min steady

Saturday:

Bike:
3hrs steady on the turbo

Sunday:

Run:
15min steady
8x6min solid 2min easy
15min steady

Monday 13th March

Swim:
200m
2x100m
2x50m(15m fast 35m easy)
10x25m fast 10sec rest
10x25m fast with paddles 10sec rest
400m easy


Tuesday:

Run:
15min warm up
45min hill reps, up hard down easy
10min easy

Wednesday:

Swim:
200m steady
10x50m (25m hard 25m easy) 15sec rest
10x50m (25m hard 25m easy) with paddles 15sec rest
200m easy

Bike:
20min steady, 20min solid, 20min best you can. 5min easy


Thursday:

Run:
20min steady
4x15sec fast 15sec easy, warming up
4x30sec fast 30sec easy
2x1min fast 1min easy
2x1min 30sec fast 1min 30sec easy
2x1min fast 1min easy
4x30sec fast 30sec easy
4x15sec fast 15sec easy
20min steady


Friday:

Swim:
400m steady
4x100m solid 15sec rest
4x50m (15m fast 35m easy) 10sec rest
10x100m steady with paddles bouy 15sec rest
50m easy

Bike:
10min warm up
6x20sec fast 40sec easy warm up
30x1min hard big gear 1min easy
5-10min easy


Saturday:

Bike:
2hrs 30 turbo 1 hr 30 on road steady


Sunday:

Run:
2hrs 15min steady, abandoned after 2 hrs as i slipped on some mud and did something to my knee, hope its not serious and i dont think it is, will see when i next run

MD1983

Monday:

Swim:
200m
2x100m
2x50m(15m fast 35m easy)
10x25m fast 10sec rest
10x25m fast with paddles 10sec rest
400m easy

resting the leg after hurting it yesterday

Tuesday:

Bike:
big gear on the turbo.
15min warm up
45min 5 mins big gear hard 2 mins easy in aero postion
10min easy

Wednesday:

Bike:
15min steady, 15min solid, 20min best you can.
Run:
15min solid off the bike

Leg is fine no ill effects from Sunday



Thursday:

Run:
15min steady
8x3min solid 2min easy on treadmill
10min steady


Swim:
200m steady
10x50m hard 15sec rest
10x50m hard with paddles 15sec rest
200m easy

pgibbo

Good news on the leg!

MD1983

Friday:

Swim:
400m steady
4x100m solid 15sec rest
4x50m (15m fast 35m easy) 10sec rest
10x100m steady with paddles bouy 15sec rest
50m easy

Bike:
10min warm up
6x20sec fast 40sec easy warm up
8x4min solid 2min easy
5-10min easy



Saturday:

Bike:
2hrs steady


Sunday:

Duathlon in Athy 3km run 24km bike and 3km run. had a bad day, i have forgotten about it now and moved on, only c20 seconds faster than the same race in January and that day was wet and windy and Sunday was perfect.

Looking back at my preparation for the race it was ok but I was having a very tough time with the baby at night and not getting sufficient sleep as he was waking every 2 hours, work was busy and on the Saturday I had a full days work with the sheep which is tiring enough. I felt like i felt last August when the baby was only a few weeks old, its two steps forward one step backwards with him! All that led to a race that left me v unhappy for a few days as i put a lot of hard training in in the weeks prior and to a certain extent i felt like i wasted my time doing it. Sleep and recovery I find for me are very important, if i cant get 4-5 hours of complete sleep in a night i think my fitness certainly doesnt move forward and actually retreats.

The only bright point was that i ran the first 3km 18 secs faster than i did in the first race, I have felt some improvement in my running the last few weeks so hopefully this keeps going.

MD1983

Monday 26th March:

Swim:
200m
2x100m
2x50m(15m fast 35m easy)
10x25m fast 10sec rest
10x25m fast with paddles 10sec rest
400m easy

BIke:
30min easy

Tuesday:

Bike:
10min warm up
6x20sec fast 40sec easy
6x4min hard big gear, 2min easy.
2min easy
2x10min race cadence 4min easy
5min easy


Wednesday:

Swim:
200m steady
10x50m (25m hard 25m easy) 15sec rest
10x50m (25m hard 25m easy) with paddles 15sec rest
200m easy

2hrs steady run, just comfortable pace. Knee played up after 1 hr 40 and walked home



Thursday:

Bike:
big gear on the turbo.
15min warm up
45min hill reps big gear in aero position
10min easy



Friday:

Swim:
400m steady
4x100m solid 15sec rest
4x50m (15m fast 35m easy) 10sec rest
10x100m steady with paddles bouy 15sec rest
50m easy

Run:
20min steady
4x15sec fast 15sec easy, warming up
4x30sec fast 30sec easy
4x1min fast 1min easy
2x1min 30sec fast 1min 30sec easy
4x1min fast 1min easy
4x30sec fast 30sec easy
4x15sec fast 15sec easy
20min steady



Saturday:

Bike:
4hrs steady some big gear work. Longest cycle in a long time! Start of the long cycles from here until August


Sunday:

Run:
90min, steady, last 20mins solid

Monday 3 April
Monday:

Swim:
200m
2x100m
2x50m(15m fast 35m easy)
15x25m fast 10sec rest
15x25m fast with paddles 10sec rest
400m easy

BIke:
30min easy

Tuesday:

Run:
10min steady
15x3min solid 1min easy
10min easy

this run went very well, i actually started to enjoy it at one stage


Wednesday:

Bike:
10min warm up
10x20sec fast 40sec easy
6x8min (4min big gear 4min race cadence, hard) 2min easy
4x1min hard 1min easyrace cadence
4x1min hard 1min easy race cadence
5min easy


Thursday:

Swim:
200m steady
10x50m (25m hard 25m easy) 15sec rest
10x50m (25m hard 25m easy) with paddles 15sec rest
200m easy

Run:
20min steady
4x15sec fast 15sec easy, warming up
4x30sec fast 30sec easy
4x1min fast 1min easy
4x1min 30sec fast 1min 30sec easy
4x1min fast 1min easy
4x30sec fast 30sec easy
4x15sec fast 15sec easy
20min steady



On a race entries note, i signed up for the Hardman IM on Monday evening, it will be my first IM distance race and a new challenge for me and its got me excited

pgibbo

A very good race by all accounts. Looking forward to tracking your lead in and race. Enjoy the training. I loved the long cycles whilst in IM training.

griffin100

Hardmans's a great race (IMO), I've done it 4 times. A big rough around the edges but I think that'll improve this year if last years technical advisor is still involved. If I can get my injury sorted out I'll be back again this year!!

MD1983

i see Oceanlava are involved in it some way this year, it is also IIRC the Irish IM championships so maybe those two aspects will bring it on, i heard it is bit of a rough and ready race but that doesnt bother me as long as i know in advance. also the price point suggests its not going to be as savvy as a branded IM race

MojoMaker

Isn't that kinda the point though - just have a hard race that's a real test of the athlete, and has none of the ridiculous razamatazz of a big brand event, for a knockdown price.

MD1983

MojoMaker wrote: »

Isn't that kinda the point though - just have a hard race that's a real test of the athlete, and has none of the ridiculous razamatazz of a big brand event, for a knockdown price.

yeh I agree, once the basics are in place i will be happy, i dont care so much for all the added extras. i hope there are stuff like a well measured swim, good marshalling on the bike course so i dont go off the route and some aid stations along the bike and run. if all that is there ill be happy enough

griffin100

MD1983 wrote: »

yeh I agree, once the basics are in place i will be happy, i dont care so much for all the added extras. i hope there are stuff like a well measured swim, good marshalling on the bike course so i dont go off the route and some aid stations along the bike and run. if all that is there ill be happy enough

Well measured swim? I don't know about that, but one thing is for sure, it won't be short. I've never measured it but anyone I've ever spoken to who has mentions at least 4km, but that could be due to off course swimming. One thing for sure, it's usually surprisingly tough for a lake swim.

The bike course has few marshals to speak off once you leave Killarney, but you don't need them really. You just follow the ROK and the signs for Kilarney - you will get a laminated map at registration. There are a couple of key spots to be aware of, the right turn before Kenmare catches people out; the route through Killorglan can be tricky; and there is a right turn after Killorglan once you cross the bridge. Other than that it's straightforward enough.

There are a number of aid stations on the bike with water and gels. Can't remember how many but maybe 4-5. At just over 90km in Waterville you can pick up a feedbag that you can give in at registration. I carry enough fuel for the first 90km and then leave additional food to be picked up here.

On the run there are a good few aid stations as you pass some more than once per lap. One thing to remember on the run is to follow the directional arrows as outside of the feed stations there are few marshals. It can get hard to concentrate on the arrows on the last lap when you're hanging.

There are no frills to this event but it's a great day out.

MD1983

long time no update, since I last updated:

training was going well.

Went on holiday to Sands Beech in Lanzarote for 12 days. Did the volcano triathlon in La Santa, went disastrously, dont know what the problem was but i couldnt swim, cycle or run which was disappointing, it was like i hadnt trained in a few years, fat lads and old grey lads in their 60's were flying by me on the bike and most of the womens wave also went by. in fact the first week of the holiday nothing went well, the last few days picked up and i felt better. i have no idea what the problem was! the last few days were ok and i did some good session, set a new 400m TT PB in a wetsuit 5.30 dead and that was after doing about 3km already so happy with that.

back home and my cycle and run legs have come back i think. twisted my knee pulling a wheelie bin and cant run for a few days and got a stomach bug which with my history getting long lasting stomach bugs is a bit worrying but hopefully it goes sway soon. Went to physio today and maybe tomorrow i can try a run and see how my knee is. so to update this week properly yesterday:

Swim
500m w/up
20*50m 25m hard 25 easy
20*50m 25m hard 25m easy paddles and pull
50mm c/down

turbo
w/up
15*3mins hard 1 min easy
c/down

Neady83

Sorry to hear that MD, rubbish luck all round.

You've had time to reflect on La Santa now, any ideas on what the problem was?

MD1983

Neady83 wrote: »

Sorry to hear that MD, rubbish luck all round.

You've had time to reflect on La Santa now, any ideas on what the problem was?

not sure TBH, could have been the wetsuit swim in warm water but that wouldnt account for the rest of the week, no point worrying about it now

MD1983

Tuesday
Turbo
w/up
30* 1 min hard 1 min easy
c/down

Wednesday
Swim
500m w/up
20*25 hard 10 secs rest
20*25 hard paddles and pull 10 secs rest
5*100m paddles and pull solid
100m easy

MD1983

Thursday
Turbo
10 mins w/up
5*20 seconds fat 40 secs easy
6*4 mins hard big gear 2 mins easy
3*6 mins hard race cadence 3 mins easy
15 mins hard big gear
15 mins c/down

friday
swim
400m steady
4*100m solid 15 secs rest
4*50m 15m hard 35 easy 10 secs rest
6*400m paddle and pull steady
400m easy

going to try a 30 min run later to test knee

MD1983

Saturday
4 hour bike, big gear steady effort

Sunday
3 hour turbo, after 2 hours did 30 mins hard

2km o/w swim in barrow, water ok and swimming seems ok

griffin100

MD1983 wrote: »

Saturday
4 hour bike, big gear steady effort

Sunday
3 hour turbo, after 2 hours did 30 mins hard

2km o/w swim in barrow, water ok and swimming seems ok

Whereabouts in the Barrow do you swim?

MD1983

athy, couthouse up to the race turnaround (very last house on the right hand side by the river) and back, a bit more than 2k

griffin100

I usually get in at Bagnelstown. Carlow very occasionally but it can be dangerous with the rowers there.

MD1983

Monday

swim
500m w/up
20*25 hard 10 secs rest
20*25 hard paddles and pull 10 secs rest
500m paddles and pull steady

Bike
20 mins steady
20 mins solid
20 mins hard
c/down

15 min easy run to test the knee, still not right

tuesday
swim
500m w/up
20*50m hard pull 25 easy 25 hard
20*50m hard pull and paddles 25 hard 25 easy
5*100m solid pull and paddles 15 secs rest, timed the 4th one as 1min 25secs so going ok in the swim today

MD1983

Wednesday

Turbo
10 mins w/up
5*10 mins hard 2 easy
2*10 mins hard big gear 2 mins easy

1 hour steady run off the bike

knee is still at me, fine when i am running on the flat but as soon as i go uphill a bit the lower right side of my knee gets a sudden pain in it from time to time, first run of any length in a while and the run fitness has certainly taken a step or two backwards.

stomach is also back acting up and it feels very much like the problem i had i 2014 but not as bad, none the wiser what to do about it now, some days are fine and other days not great

so i am a bit pessimistic between the the stomach and the knee, ill keep training and working on the knee and see how the first race goes on saturday week in Athy