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El Director wrote: »Hi Neady, you mentioned it before and I looked into it and got very excited about it too! However, after bouncing the idea off P Gibbo I decided to forget about it for this year. You see my main target this year is the half marathon and possibly chasing a time there (a PB) so the recovery from the Kerry Ultra Lite would have been too great especially the downhill sections. In saying that I was aiming for the Dublin Half which is 3 weeks after the KUL and now I can't do that so I'm doing Galway Bay Half which is two weeks later. Still though the recovery factor would mean missing key weeks/sessions so it's a no go. Anyway I decided to get the old tri relay team back together and that weekend is when we have penciled in the comeback! :cool:
Ah sorry, I tried to tempt you with it before
Next year, pencil it in your goals for the year. I understand, it would take a nice bit of recovery and it would mess up Galway. I'll be cheering you on down the prom 
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Ah sorry, I tried to tempt you with it before Next year, pencil it in your goals for the year. I understand, it would take a nice bit of recovery and it would mess up Galway. I'll be cheering you on down the prom
I'll hold you to that
Thursday 29th June
Gym
Roll
Stretch
Glute activation
Triceps
Swim bands
Seated row
Lower back
Core
Time 60 minutes
Bike Easy Endurance
Mostly in the phoenix park with a mate for company for the last 1.5 hours. Fairly cold out today, spring gear on. After only an hour I was feeling it was a drag so it was great to get the company. Glad to get it done early doors too as the rest of the day was horrible weather wise.
Time 2:30:26; Dist 66.2km; Speed 26.4kph; AHR 126; AP 168; NP 192; Cad 85rpm;0 -
Friday 30th June
Swim Endurance
Working on my swim limiter today, endurance.
2 x through set below:
200 easy freestyle
200 pull buoy
200 fins ↑ 6/1/6 ↓ freestyle
4 x 50 as 15 scull #1 + 35 freestyle (focus on good catch) (+10s)
1000 freestyle
INFO
01:45.8 (CSS +6 /100m)
26.45 / 25m
I meant to do the 1000m with my buoyancy shorts but forgot them so 1:45/100m pace was never going to happen as my endurance isn't there (yet). I did 1000m back in Feb for time, i.e. a TT, this wasn't for time and was still a big improvement. Did it in 17:59 compared to 19:48 in Feb, 1:48 V 1:59 pace. Happy out.
Time 47min; Dist 2600m; Pace 1:48/100m;
Run
Dried off and upstairs to hit the treadmill for 45 minutes easy. 12 minutes in the vibrams. I like treadmill running, am I weird? My cadence is a bit faster on the treadmill (set at 1% btw) and a bit higher again with the vibrams.
Time 45 minutes; Dist 8km; Pace 5:37/km; AHR 142; Cad 82;
A good day and a good week so far. As some of you know I am a teacher and that does have it's benefits when training (no kids either). Some might think you can train like a pro but this isn't really possible, even at my fittest I couldn't really do much more than I already was during the school term, nor did I need to as I only train for sprint and olympic distance races.
The real benefit is quality recovery. No work means you can actually have a snooze during the day, or if tired in the morning, like this morning, have another 2 hours and train later in the afternoon when you feel more rested. Normally I like to train early doors. As well as better recover I've more time to work on core, rolling, stretching etc... As I mentioned before I think that stuff is important. , it's down a bit on the order of priority but still important, sleep and consistency are the most important imo.
In saying the above I'd like to see if I could do some treble days, as an experiment like Perhaps 2 weeks out from CK before I take it down a notch. So, what I'm thinking is...
-swim early before breakfast or gym
-bike with tempo or sweetspot
-run easy
or...
-swim early before breakfast or gym
-run with speed/tempo/hills
-bike easy
So I'll try it for the craic for one week and see what happens :cool:
Another benefit is I've more time to write and read on boards :cool:
I don't bring this stuff up to annoy people or make them jealous or anything it's just is applicable to me and this is my training log so...why not. Also, having the time off can be a crap enough time too like the last 3 years but that's another story! 0 -
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Monday 3rd July
Run Easy
Annoyed with myself for not getting out on Sunday for my LSR so got up early and did 30 minutes easy around Porterstown Park. I don't like running first thing in the morning but I actually enjoyed this one. Just me and dozens of bunnies around.
Time 30min; Dist 5.65km; Pace 5:20min/km; AHR 142bpm; Cad 82;
Tuesday 4th July
Gym
Roll
Stretch
Glute activation
Dead lift
Squat
Lunges
Lower back
Core
Swim Technique
Part 1
• 200 easy freestyle
• 3 x100 fins javelin (↑ 25 javelin L + 25 freestyle breathe R ↓ 25 javelin R + 25 freestyle breathe L) click here for video, see OneNote
• 200 easy freestyle
• 6x50 pull buoy (15 doggy paddle + 35 freestyle)
Part 2
• 4 x150 freestyle (50 easy + 50 moderate + 50 fast ) +10s
• 4 x100 pull buoy and optional paddles +15s
• 4 x75 (25 pull + 25 kick + 25 pull) +10s
• 4 x50 fins (25 popov + 25 freestyle)
• 4 x25 freestyle @ 90% effort +10s
I think it's time for me to go back to the NAC. Sometimes in Westmanstown it's like a fvcking episode of The Walking Dead! Walkers bloody everywhere. The fast lane, the fast/medium lane and the medium lane. It's crazy! The bloody life guards do nothing about it unless you say something and then you look like a cvnt for getting granddad Murphy kicked out of the lane as the lifeguard explains to the walker whilst simultaneously pointing at me! I wouldn't mind but one third of the pool is lame free for the walkers. It would seem even walkers crave a little structure too. Breaststrokers in the fast lane too but let's not go there...at least they are (sort of) swimming.
Really nice technical session though
Time 44 minutes; Dist 2600m; Pace 1:42/100m;0 -
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rodneyr1981 wrote: »So one min your saying the extra downtime can be boring then your saying setting up tt bike can be time consuming.....��
+1 on what Joey said
:pac::pac: well pointed out Rob! Yeah, you guys are right.
Wednesday 5th July morning
Run Easy
Early morning again, just me and the bunnies. Two weeks into just easy running and trying to get consistent with it. The plan is still to run at least every second day.
Time 32:38; Dist 6.09km; Pace 5:21/km; AHR 148bpm; Cad 81bpm;
Gym
Roll
Stretch
Core
Swim threshold/CSS
The session:
Fresh and Fruity - Re-Sync
Part 1
• 100 easy freestyle
• 100 pull buoy
Part 2
4 x
4 x 100 (+15s)
1. fins ↑ 6/1/6 ↓ freestyle
2. fins ↑ Popov or broken arrow ↓ freestyle
3. pull buoy ↑ steady ↓ fast
4. freestyle building to fast pace
Part 3
2 x through entire set below @CSS/100
• 4 x 50 (+5s)
• 2 x 100 (+10s)
• 1 x 200 (+ 15s)
• 1 x 400 (+ 30s)
Tough session this. I was absolutely hanging during the 200 and 400 part second time around, see below, when the walkers descended upon me on mass! They seemed to come out of nowhere and just swarmed me. I had no hope, I was a goner and I knew it
Then I was told it was aqua fit time, phew, live to fight another day
I do not understand why they must scarcifice the two fastest lanes for the class when there is already two lances gone and dedicated to walkers. Surely just leave the swimmers to swim and and do the class in the laneless section!! I mean they actually have to take up two lane ropes to accomodate the class - just do it where there are no lanes FFS!! Then when I moved - 75m into the second 400 rep, I had all these feckers just drift into the lane to get to the aquafit section!! Could all be avoided and minimal interuption for those of us who use the SWIMMING pool to actually swim. Anyway, lost my membership now, rang the NAC and once this month is up in Westmanstown I will be a member at the NAC again.
Apart from that the session went okay. Part 3 was more difficult than it looked. I held CSS for the 50's and most 100's but struggled with the 200's and really struggled with the 400's.
2 x through entire set below @CSS/100, my CSS is 1:40/100 (Actual in Red)
• 4 x 50 (+5s) (1:40 - 1:41)
• 2 x 100 (+10s) (1:38 - 1: 42)
• 1 x 200 (+ 15s) (1:41 & 1:44)
• 1 x 400 (+ 30s) (1:44 & 1:48)
Time 44:35; Dist 2600; Pace 1:43/100;
Although I failed towards the end, these sessions are not failures. They are making me fitter and stronger and I feel I will have a new 200 and 400 TT next week and therefore new CSS.
Next week is a recovery/test week and I'm feeling it now, getting tired. I am actually looking forward to this evening now, amazing what a good nights sleep can do. I'll go with the P5 and put on the race wheels if there is time, got stuff to do (for others as usual :rolleyes:). 0 -
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Wednesday 10th Jan 2108
The updates are not frequent so you know what that means! 5 hours put down in the whole month of Dec. At 92kg now too so that ain't good. So what do I do? Give up? Just give into an unhealthy, sedentary life? It's not really an option is it?
So, some basic enough goals:
Weight
Get my weight down to 80kg by April 6th, that's an average of a kilo a week
Swim
Target for this year is 208,000m, averaging about 4,000 a week.
Bike
Target for this year 110 hours, averaging just over 2 hours a week.
Run
Target for this year is 600km, averaging about 12km a week
These targets are very, very basic and were carefully considered. They represent a nice increase on last years totals. The weekly averages seem low but this takes into account low millage weeks like recovery weeks and the end of the year down time. Anyway, bottom line, if I hit those numbers I will be delighted.
I actually did about 5 hours last week and ended it by doing a park run. 23:57 was the time. Haven’t done a 5km since Feb 5th 2017. I was 10kg lighter then BUT 3 minutes slower! So I’m fitter now but heavier. Shifting the 10kg will get me under 20 minutes I believe. Next one in 4 weeks time, target is 22:30.
I made a rough plan for the year too, just a basic ATP on TP, which calls for 5 prep weeks before Base 1. Starting tomorrow 0 -
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Any plans for alp d'huez triathlon you were looking at last year??
This is definitely still in my head alright. I just need to see how the next 3 months go, if I am consistent I will book it up. It didn't sell out last year so I should be okay. I could pay up now and use that as motivation but that doesn't work for me - I've often paid for an event and not done it.
If things are going really well I may look at The Lost Sheep in September too. If things are going really, really well I may finish the year off with DCM - just to complete my first with no crazy time notions
Best of luck Joey with the new club!0 -
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if i may say so isntit a bit ambitious to lose 12 k when overall you are not nearly as serious as you used to be . would 6 kg not be better ? its not like you will get back in 1 year at this stage it wil take you 3 years to be where you used to be ( and i dnt think you wantot get back there ) smaller realisitic steps might be more satisfying .
1kg of fat is approx 7700 kj so you have to lose 1100 a day at your training currently that means someting like living on 1000 kj a day ......
of of curse all those ****e diets have magical gains but thats water loss not fat loss most of the time. i did a juce week and lost 6 kg they often tell me when i ask them 3 weeks later how are they i put it all back on lol
if you really lose 1 kg a week most of the times it also impacts your training freshness etc half a kilo a week is attainalbe espcially for somebody like you that used to be skinny. but more is very hard work and maybe less diet and more energy to train might be better.
good luck you did look ok when i saw you in the park during the summer .El Director wrote: »Wednesday 10th Jan 2108
The updates are not frequent so you know what that means! 5 hours put down in the whole month of Dec. At 92kg now too so that ain't good. So what do I do? Give up? Just give into an unhealthy, sedentary life? It's not really an option is it?
So, some basic enough goals:
Weight
Get my weight down to 80kg by April 6th, that's an average of a kilo a week
Swim
Target for this year is 208,000m, averaging about 4,000 a week.
Bike
Target for this year 110 hours, averaging just over 2 hours a week.
Run
Target for this year is 600km, averaging about 12km a week
These targets are very, very basic and were carefully considered. They represent a nice increase on last years totals. The weekly averages seem low but this takes into account low millage weeks like recovery weeks and the end of the year down time. Anyway, bottom line, if I hit those numbers I will be delighted.
I actually did about 5 hours last week and ended it by doing a park run. 23:57 was the time. Haven’t done a 5km since Feb 5th 2017. I was 10kg lighter then BUT 3 minutes slower! So I’m fitter now but heavier. Shifting the 10kg will get me under 20 minutes I believe. Next one in 4 weeks time, target is 22:30.
I made a rough plan for the year too, just a basic ATP on TP, which calls for 5 prep weeks before Base 1. Starting tomorrow0 -
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I signed up for Alpe d'Huez with the missus. Looking forward to the change in scenery this race will bring.
Those targets seem very soft compared to what you used to knock out El D
Sweet...hopefully I will be there too!
Those targets would certainly be soft to a 2011-13 El D that's for sure! :rolleyes: However, that's not who I am anymore and I have to set targets from where I am today. I can't even think that way anymore or I'd despair
I've been through the ringer quite a bit personally in the intervening years you see but, look, I'm glad to be just back where I'm active again and making some plans
(long may it last too) 0 -
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