Will I keep this updated?

MD1983

Monday:

Swim:
200m easy
2x100m steady, pull bouy 10sec rest
2x50m pull bouy, 15m fast 35m easy, 10sec rest.
8x100m steady pull bouy 10sec rest
8x100m steady paddle pull bouy, 10sec rest
200m pull bouy steady
200m swim steady.

Run:
20min easy, 20min steady, 20min best pace, 4min easy.

Tuesday.

Swim:
400m steady
4x100m steady 10sec rest
4x50m, 15m fast 25m easy, 10sec rest
12x25m fast with pull bouy band 15sec rest
100m paddles pull bouy, solid.
100m easy pull bouy, 15sec rest
12x25m fast with pull bouy band 15sec rest
100m paddles pull bouy, solid.
100m easy pull bouy, 15sec rest
12x25m fast with pull bouy band 15sec rest
100m paddles pull bouy, solid.
100m easy pull bouy, 15sec rest
400m easy swim

Bike:
10min steady.
10x30sec solid 30sec easy
12x3min hard 2min easy
10min easy

Wednesday.


Run:

15min steady
4x15sec fast 15sec easy
4x30sec fast 30sec easy
2x45sec fast 45sec easy
2x1min fast 1min easy
2x1min 30sec fast 1min 30sec easy
2x1min fast 1min easy
2x30sec fast 30sec easy
2x15sec fast 15sec easy
15min easy

Thursday:

Swim.
200m easy
2x100m steady, pull bouy, 10sec rest
2x50m (15m hard 35m easy) 10sec rest
3x300m bouy band(1-3, 1 is steady, 2 is solid, 3 is best effort) 15sec rest
3x300m bouy (1-3) 15sec rest
3x300m bouy paddles (1-3) 15sec rest
200m easy bouy
100m swim.

Dory Dory

There's no fluff in your posts!! It's all business!

shotgunmcos

I read through this entire log yesterday and was thinking the same thing! No fluff

Well done on Athy. You set it out as an A goal, trained for it as such, raced it as sauch and executed your plan for a much deserved result.

The real question burning is: Did you catch the furry fella under the floor?

MD1983

shotgunmcos wrote: »

I read through this entire log yesterday and was thinking the same thing! No fluff

Well done on Athy. You set it out as an A goal, trained for it as such, raced it as sauch and executed your plan for a much deserved result.

The real question burning is: Did you catch the furry fella under the floor?

the whole log in one sitting?!

Thanks - trying to reduce the fluff in my training now too!

i did get him eventually and also a few of his mates, more importantly i found where they were getting in and sorted that so i am mouse free now for a few months...!

MD1983

Thursday PM

bike:

15 mins w/up
40 mins up and down the hill in the TT position pushing a big gear with low RPM
15 mins home

Legs are rightly cooked and the session was a struggle

Friday
Swim:
200m easy
2*100m steady pull bouy 10 secs rest
2*50m 15m fast 35 easy 10 secs rest
15*100m solid 5 secs rest
15*100m solid pull bouy and paddles 5 secs rest
200m easy

i feel an improvement in my swimming in that it is easier to do this session than it used to be

Plan later is 1 hour steady run, 2 hours on my TT bike steady tomorrow then the Blessington Sprint tri on sunday which is very much a C race and after last nights bike session i am not expecting much unless i get serious rejuvenation in the next few days

MD1983

Saturday & Sunday
2 hours steady on TT bike

Sunday - Blessington sprint triathlon - came 3rd overall

race was a training race and for that purposes it was useful, i wasnt fresh nor was i shocking tired as Saturday was an easy enough day. i missed the 1st group in the swim, i started too far to the right when i should have started on the left, i did not know there was a strong current pushing to the right. out of the water in 5th, swam ok without really doing my best, i am a bit one paced at swimming and while i was dangling off the front group i could not close that 10m gap and that grew to about 80m by the end

bike was ok, 2nd fastest split, i could not get to the real top end of my power range where i would need to be in a sprint, the 1st half of the course was lovely the back part of it was pretty agricultural in terms of road surface

the run was hilly enough and i found the 1st 2km a bit of a struggle but the last 3km i actually started to get more into it and by the end of the 5km i was running ok for me

i didnt expect much going over and i didnt deliver too much either.

cycled home after the race and despite putting in an effort in the race i was actually still pretty strong on the bike, hopefully i will be good and strong on the bike in Athlone in a few weeks time and set myself up for a decent race

Monday
Swim
200m easy
2*100m PB steady 10 secs
2*50m 15 fast 35 easy 10 secs
10*100m pully bouy and band steady 10 secs
10*100m pull and paddles steady
200m pull bouy steady
200m easy

no ill effects after yesterday, dont feel any fatigue yet and have a good turbo planned for later, will see during the turbo if there is any fatigue there or not i suppose

MD1983

Monday PM
Turbo
15 mins w/up
3*10mins solid effort 4 mins off
10 mins c/down

Tuesday
Swim
400m easy
4*100m steady 10 secs rest
4*50m 15 fast 35 easy 10 secs rest
14*25m fast bands 15 secs rest
100m paddles and pull bouy hard 10 secs
100m easy 10 secs rest
14*25m fast band and pull bouy 15 secs rest
100m paddles and pull bouy hard 10 secs
100m easy 10 secs rest
14*25m fast band and pull bouy 15 secs rest
100m paddles and pull bouy hard 10 secs
100m easy 10 secs rest
400m c/down

Run
15mins w/up
30 secs up a hill 30 secs down
45 secs up a hill 45 secs down
1 min up hill 1 min down
1 min 30 secs up 1 min 30 secs down
repeated the above for 40 mins
10 mins easy

MD1983

Wednesday
turbo
15 mins w/up
3 mins on 1 min off *15 times
10 mins c/down

Thursday
Swim
200m easy
2*100m steady pull 10 secs
2*50m 15 fast 35 easy 10 secs
3*300m band and pull bouy, 1 steady, 2 solid 3 hard as i can, 10 secs rest after each 300m
3*300m pull bouy, 1 steady, 2 solid 3 hard as i can, 10 secs rest after each 300m
3*300m pull bouy paddles, 1 steady, 2 solid 3 hard as i can, 10 secs rest after each 300m
200m bouy easy
100m easy swim

MD1983

Thursday PM
Run:
20min steady, 20min solid but comfortable, 20min best pace, 5min easy.

Friday.

Swim.
200m easy
2x100m steady pull bouy 10sec rest
2x50m, 15m fast 35sec easy, 10sec rest.
15x100m solid with 5sec rest,
15x100m solid paddles bouy 5sec rest,
400m easy

Bike:
8min steady
4x1min fast 1min easy, warming up.
30x1min hard 1min easy.
10min easy

Saturday.

Bike:
2hrs steady
Run:
5x3min solid 1min easy
5min easy

Sunday
Local club had a sprint triathlon as a training session so went along to that, it was the Triathy sprint course but the run was only 3.6km - time was 57 minutes, not an all out effort but solid enough.

Plan was to do 3 hours on my bike after, got 45 mins in and the front tyre blew out, hit a stone and the tyre was fcuked. long walk and about an hour later wife arrived for me in the jeep.

home then and i put the bike on the turbo and after an hour the back tyre went so i was pretty fed up with it at that stage and called it a day.

Monday
swim
200m easy
2*100m pull bouy steady
2*50m 15m fast 35m easy
10*100m pull bouy and band steady 10 secs rest
10*100m pull bouy and paddles steady 10 secs rest
200m pull bouy steady
200m easy swim

MD1983

Monday PM

Bike:
15min steady
Then 2 hill reps, in and out of the saddle to get warmed up.
45mins up and down hill on TT bike on bars in big gear 50-60 RPM.
10 mins easy


Tuesday.

Swim:
400m steady
4x100m steady 10sec rest
4x50m, 15m fast 25m easy, 10sec rest
14x25m fast with band 15sec rest
200m paddles pull bouy, best pace.
100m easy pull bouy, 15sec rest
14x25m fast with pull bouy band 15sec rest
200m paddles pull bouy, best pace.
100m easy pull bouy, 15sec rest
14x25m fast with pull bouy band 15sec rest
200m paddles pull bouy, best pace.
100m easy pull bouy, 15sec rest
400m easy swim

Run:
15mins steady
3x1min build 1min easy warming up quicker each one.
15x3min fast 1min easy
10min easy

Wednesday.


Bike:
10min steady
4x30sec fast 30sec easy, warming up.
2x1min fast 1min easy, warming up still.
3x15min TT efforts. 5min easy between each.
10min easy

Thursday:

Swim.
200m easy
2x100m steady, pull bouy, 10sec rest
2x50m (15m hard 35m easy) 10sec rest
3x300m bouy band(1-3, 1 is steady, 2 is solid, 3 is best pace) 15sec rest
3x300m bouy (1-3) 15sec rest
3x300m bouy paddles (1-3) 15sec rest
200m easy bouy
100m swim.

MD1983

Thursday PM
Run
25 mins steady, 30 mins solid, 25 mins hard

Friday
swim
200m easy
2x100m steady pull bouy 10sec rest
2x50m, 15m fast 35sec easy, 10sec rest.
15x100m solid with 5sec rest,
15x100m solid paddles bouy 5sec rest,
200m easy

Turbo
8min steady
4x1min fast 1min easy, warming up.
2x2min fast 1min easy
2x3min hast 1min easy
2x5min fast 1min easy
2x10min fast 4min easy
2x3min fast 1min easy
2x2min fast 1min easy
4x1min fst 1min easy
10min easy

Saturday
run
1 hour 45 mins steady

Sunday
Bike 2 hours steady & 2 hours on turbo easy/steady

800m swim easy

MD1983

Start of an easy week leading up to the HIM in Athlone on Sunday, I actually dont know what to do with myself in the evenings when I have no training to do, the garden is getting a good watering. The work done so far and the plan for the week is as follows:

Monday
Swim:
200m easy
2x100m steady, pull bouy 10sec rest
2x50m pull bouy, 15m fast 35m easy, 10sec rest.
10x100m steady pull bouy band 10sec rest
10x100m steady paddle pull bouy, 10sec rest
200m pull bouy steady
200m swim steady.

Tuesday.

Bike:
2hrs 30min easy.

Wednesday.

Swim.
200m easy
2x100m steady, pull bouy, 10sec rest
2x50m (15m hard 35m easy) 10sec rest
2x300m bouy band(1-2, so 1 is steady, 2 is solid) 15sec rest
2x300m bouy (1-2) 15sec rest
2x300m bouy paddles (1-2) 15sec rest
200m easy bouy
100m swim.

Thursday:

Today is a brick session.
Turbo
20min steady
25min comfortable but pushing along a bit
5x4min 2min easy 70.3 race type pace

Run:
5x3min solid but comfortable, with 1min easy between each.

Turbo:
15min easy

Friday.

Swim:
200m steady
2x100m steady 10sec rest
2x50m, 15m fast 25m easy, 10sec rest
12x25m fast with bouy 15sec rest
100m paddles pull bouy, solid.
100m easy pull bouy, 15sec rest
12x25m fast with pull bouy 15sec rest
100m paddles pull bouy, solid.
100m easy pull bouy, 15sec rest
12x25m fast with pull bouy 15sec rest
100m paddles pull bouy, solid.
100m easy pull bouy, 15sec rest
400m easy swim

Saturday.

Bike:
10min easy
4x1min builds, 1min easy,
3x2min race type effort
10min easy

Run:
6min easy
10x30sec builds 30sec easy
4min easy

I think i am in good condition heading into the race, i have trained well since Athy, swam and ran a bit more than usual and biked a bit less. cant wait now for the race

joey100

Good luck this weekend, hope you get the race you deserve after all your training.

MD1983

joey100 wrote: »

Good luck this weekend, hope you get the race you deserve after all your training.

Cheers - i hope so too! to a certain extent i think my swim focus the last few weeks will be slightly wasted in Athlone given that it is a short enough swim mainly downstream, might have been smarter to spend a bit more time on the bike and run but the long term is to swim well enough to get out under an hour in an ironman without killing myself and in fairness i think i am there already....!

if i can match and hopefully better my Athy day out i will be content with myself

joey100

What ironman do you have in mind? Next season or longer term than that?

MD1983

joey100 wrote: »

What ironman do you have in mind? Next season or longer term than that?

Challenge Galway i think...

not as glamorous as a continental ironman but its only 2.5 hours in the car so for my first one i think i will do that. i was contemplating going to the hardman in killarney this year and do the swim, bike and part of the run to get a flavour for the length of the race but probably wont and i am not sure if i can even enter at this stage!

MD1983

Triathlone HIM NC race

I went down to this race in pretty confident mood hoping to get a decent result as I had put in some good training between Athy and Athlone. Travelled down Sunday morning early, registered no hassle, met a few old faces and had a chat and generally relaxed until the race start.

I had upped the swim volume in recent weeks and was confident of swimming well, started just to the left of centre. When the gun went i put in a hard effort to the first bouy, rounded that without much hassle as i think my start was good and there were not to many around me and then settled onto feet to get the draft on the way down. The guy i was drafting ran out of steam and i then put in a spurt to join up to a bunch ahead, the whole swim was enjoyable enough and i felt well within my abililities, i swam 28 mins so was happy with that effort.

T1 went smoothly and i was out onto the bike, going through town i lost my main nutrition bottle and that came back to haunt me, i should have stopped but i didnt, pretty stupid thing to do. i was cycling well and passing a few guys, a few tagged on to me but only one stuck, he was strong and we were back and forth for the rest of the cycle. by the end i was running low on energy but i never put myself into the hurt zone so i still thought i would be ok for the run. we picked up one or two more guys and then they dropped off eventually towards the end. arrived back into t2 in 6th perhaps, not sure. could have gone harder but kept the effort moderate throughout so happy enough with that leg. total time 2hrs 19mins

i had thought to myself at the outset that if i ran 1.30 i would be happy enough i was on track i think for the 1st lap but i think the loss of the nutrition bottle came back to me in the second 2 and i was reduced to a walk through aid stations to try to get some coke and water, not good and it took me 1.36.

ended the race in 14th and pretty frustrated with a time of 4.28. still i swam ok and my bike was good and eventually i will crack the run in some race.

joey100

Well done MD, pity about the nutrition bottle. What other nutrition did you have on the bike?

MD1983

joey100 wrote: »

Well done MD, pity about the nutrition bottle. What other nutrition did you have on the bike?

i had two small mars bars and a clif bar cut up and one gel. the bottle was full of chocolate milk. bit weird but i wanted to try it out and there is loads of energy in it and it tastes good. pretty frustrated to lose it as i had been looking at the cartons in the fridge dying to drink them for days!

i also think i underestimated that between my breakfast and the start time that i would have actually used up a lot of the energy from breakfast so i was already kind of hungry by the time i started - bit stupid too

onwards and upwards from here hopefully!

MD1983

Last week was a recovery week after the HIM but i did a few sessions and kept the body active. So far this week:

Monday
1 hour run steady and a bit of a swim, was away for a few days with the wife so the swim was in a hotel pool and it didnt last long

Tuesday
an hour easy on an exercise bike in the hotel gym before heading home.

Swim in the normal pool that evening:
200m easy
2x100m steady, pull bouy 10sec rest
2x50m pull bouy, 15m fast 35m easy, 10sec rest.
12x100m steady pull bouy band 10sec rest
12x100m steady paddle pull bouy, 10sec rest
200m pull bouy steady
200m swim steady.

Wednesday.

Swim.
200m steady
2x100m steady 10sec rest
2x50m, 15m fast 25m easy, 10sec rest
16x25m fast with band only 15sec rest
200m paddles pull bouy, solid.
200m easy pull bouy, 15sec rest
16x25m fast with pull bouy, and band, 15sec rest
200m paddles pull bouy, solid.
200m easy pull bouy, 15sec rest
16x25m fast with pull bouy and band, 15sec rest
200m paddles pull bouy, solid.
200m easy pull bouy, 15sec rest
400m easy swim

was swimming well and full of energy

Bike turbo:
15min steady
12x3min solid 2min easy
5min easy

bike went well also, nice and strong

Thursday
Swim

200m easy
2x100m steady, pull bouy, 10sec rest
2x50m (15m hard 35m easy) 10sec rest
3x300m bouy band(1-3, so 1 is steady, 2 is solid, 3 is best effort) 15sec rest
3x300m bouy (1-3) 15sec rest
3x300m bouy paddles (1-3) 15sec rest
200m easy bouy

Swim this morning was rubbish, poor sleep last night probably because i didnt finish training till late. Plan is intervals run later.

training sprint race Saturday morning in Lough Derg, not important so no tapering for me :-)

MD1983

Thursday PM
Run:
15 mins steady
2* 15 secs fast 15 secs easy
2* 30 secs fast 30 secs easy
2* 1 min fast 1 min easy
2* 1.30 min fast 1.30 min easy
2* 1 min fast 1 min easy
2* 30 secs fast 30 secs easy
2* 15 secs fast 15 secs easy
20 mins easy

Friday
2 hours steady on turbo

MD1983

Saturday
Lough Derg Sprint race
This was a good little race, well organised, super location for a swim and transition and great food at the end, only downside was they had to change the bike route a bit and the diversion course was a bit rough but thats nothing really

all my swim work recently is really starting to pay off and i was only a very small margin off making the very front group, as it happened i ended up drafting a young lad who was swimming well, was totally in control the whole way and got out in something between 10-11 mins. for some reason i dont appear on the results list so not sure of the time and its just an estimate based on me hearing somebody say 10 min swim to the guy in front of me

bike was my typical bike passing a lot of people who mostly appeared to be very young looking, i must be getting old in my perception of myself, anyway approaching the turnaround i saw two lads coming towards me and it ended up that i was now in 3rd maybe between 1-2 mins back. i pushed it on a bit and arrived back into t2 in 3rd and was told i was a minute down so maybe my bike was ok. got passed by the 4th guy straight away out of t2 and two more came by before i finished the run and i ended up in 6th in 1hr 4mins according to the clock at the line.

for a training race i was happy with my day out and i even ran well in the last 2k of the run, i got into it a bit more or something although i did not run so much last week and felt a bit sluggish

i did an hour on my turbo when home, with some hard intervals built in and i had no fatigue from the race

sunday
4 hour cycle - steady

Monday
big training week lined up and what better way to start than a big swim

200m steady
2*100m PB steady
2*50 15m fast 35m easy
15*100m pull bouy and band steady
15*100m pull bouy and paddles
400m c/down

MD1983

Monday PM
1 hour steady run

Tuesday
Turbo
15 mins w/up
5 mins pushing a big gear at c60 rpm, 2 mins off * 2
5 mins pushing a big gear at c60 rpm 3 mins off * 4
c/down

tuesday PM - Turbo
20 mins steady, 20 mins solid 20 mins hard

MD1983

Wednesday
500m w/up
3*300m bands and bouy, 1 steady, 2 solid, 3 best effort
3*300m bouy, 1 steady, 2 solid, 3 best effort
3*300m paddles and bouy, 1 steady, 2 solid, 3 best effort

swimming well so happy days

MD1983

Wednesday PM
Turbo
30 mins steady, 30 mins solid 30 mins hard, session nearly killed me

run 8*3mins solid 1 min easy

Thursday
500m w/up
16*25m bands hard
200m pull bouy and paddles solid
200m pull easy
16*25m bands hard
200m pull bouy and paddles solid
200m pull easy
16*25m pull bouy hard
200m pull bouy and paddles solid
200m pull easy
200 easy swim

MD1983

Thursday PM
Turbo
10 mins w/up
4*10mins solid 2 mins easy

15 mins run at my best effort off the bike

MD1983

Friday
run
20 mins steady, 20 mins solid 20 mins hard and c/down

Saturday
bike
w/up for 20-30 mins then:

45 min TT 10 mins easy
45 min TT 10 mins easy
45 min TT harder than the rest leaving nothing in the tank
20-30 mins easy cycle home

Sunday
2 hour steady hilly run
3km swim:
1000m steady
1000m pull bouy
1000m pull bouy and paddles

Monday
swim
500m w/up
15*100m pull bouy and bands steady 10 secs
15*100m pull bouy and paddles steady 10 secs
200m m c/down

MD1983

Monday PM
Turbo
15 mins w/up
8*5mins in a big gear at c60rpm pushing along hard 3 mins easy
c/down

Tuesday
busy with work so only a run
15 mins steady
10*3 mins solid 1 min easy
c/down

Wednesday
swim
500m w/up
3*300m pull bouy and band, 1 steady 2 solid 3 best effort
3*300m pull bouy , 1 steady 2 solid 3 best effort
3*300m pull bouy and paddles, 1 steady 2 solid 3 best effort
200m c/down

MD1983

Wednesday PM
Bike
w/up
20 mins medium TT effort
5 mins easy
20 mins solid TT effort
5 mins easy
20 mins hard TT effort - happy with this effort and although i havent been looking at my wattages recently in training or racing i did have my screen on for this and when i looked at it the numbers were showing 360 watts when i was cycling hard so happy enough with that i suppose.
cycle home

Thursday
swim
500m w/up
16*25m hard with band 15 secs rest
200m solid paddles and bouy
200m bouy easy
16*25m hard with band 15 secs rest
200m solid paddles and bouy
200m bouy easy
16*25m hard with bouy and band 15 secs rest
200m solid paddles and bouy
200m bouy easy
c/down

Run
w/up
4*15secs on 15 secs off
4*30 secs on 30 secs off
4*1 min on 1 min off
4*1.30 min on 1.30 min off
4*1 min on 1 min off
4*15secs on 15 secs off
c/down

MD1983

Friday
easy day - went for a quick swim

Saturday
3 hour steady on bike 1 hour steady run off bike

Sunday

AM turbo
10min warm up
30x1min hard 1min easy using a slightly bigger gear than race cadence
10min easy

PM Turbo
30min steady , 30min solid, 30min best effort, 5min easy

Run : 15min easy off the bike.

Monday
swim
500m w/up
30*100m steady with 10 secs rest, first 15 with pull bouy and band, 2nd 15 with paddles and pully bouy
200m c/down

45 mins steady run