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A higher state of cardiovascularness
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Whatever you're doing its working. Had to look twice to see it was yourself today
I saw you gaze longingly at my taut pecs and shimmering guns alright - you could have them too if you trained a little
How long is the long bike this weekend? Let me know if it's happening Sunday as I'll be heading out Sunday.
Almost definitely Saturday for me now - I will look up Strava or mapmyride tonight - have you any spins on Garmin Connect for me approx 120-130k long0 -
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A game of two halves this weekend!
Saturday AM I decided to do the long bike today rather than tomorrow as the weather looked better. The lap of the lough was the choice, looked it up on map my ride and it was 128k as the crow flies. That will do I said to myself. Not a route I have done before, I had a Bento box filled with Nutrigrain and two Powerbar gels (shop only had 2 left). Weather was very inconsistent between decent bits of sunshine there was some heavy rain and hailstorms. Sunday ended up being the better day. Found this very tough, headwind for the first half and my shoulders were in bits. Mammcross had some wicked crosswinds. Flew in from there. Not sure if Nutrigrain did anything for me, I moved on to a gel after 6 nutrigrains and I felt it have me a much better kick or perhaps the last 15k was the quickest section anyways. 128k @ 27.3kph.
On another note I was surprised at all the village drunks going through the villages, I treated myself to a stop while I was eating the Nurigrains and got talking to drunks in Headford, Cong and Oughterard, one lad was getting irate when I refused to admit I knew Padraig Marrey he widened the net with Stephen Roche and Sean Kelly but I denied all knowledge of them too. That's fine he says to me in the end I really just want to talk boxing with you anyways
Sunday AM I was wrecked all Saturday night and was still stiff starting out on this. From crap weather it suddenly turned into a lovely morning and I realised I was moving very well myself. Went from 5:02 pace for the first 10k to just pouring it on for the next 20k, mid 4:40's felt effortless and I came in feeling pretty fresh. If I can keep on trucking after Nice I reckon there is a big marathon pb for the taking 30k @ 4:51 pace
I has forgotten that the young lad is doing a few days of play school this term, Mondays and Tuesdays, so Thursday and Fridays are now granny days instead of Monday and Fridays, not ideal for me as it suited me to do one session on those days built before and after the weekend0 -
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They didn't have any bars except Coconut in Oranmore (I hate coconut) - 2 Strawberry/Banana gel left so I bought them, you were right they were horrible. Ran in while passing Galway Shopping Centre and they didnt have Cookies and Cream either but I said I would try two Vanilla (I love Vanilla) and see how I get on with them anyways.
Presume its the one beside McDonalds that probably has the biggest stock of them from memory - Holland and Barrett isn't it
Or you can tell me what you need and I'll have them for you....
Discovered some 2 year old Mango & Passionfruit ones in a box this morning. Made for a lovely fruity snack for me this afternoon 0 -
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Ha ha - you should be my PA RQ!
I intend at the moment to only do a 2 week taper, but that could change depending on how I feel coming up to it. I have done three week tapers before for marathons and 1/2 Ironman and I don't think it suits me at all, some of my best races have come off little or no rest
I have no doubt that bollox of a brother in law will have me out stacking turf anyways just before for fear I would get away with it
I an guarantee you now he will want to do it the week i am going to piss me off - I am going to get Gibbo to speak with him if it happens 0 -
In my best gibbo impression....... Are you going to stop to eat your bars in Nice??You don't have the menacing tone that Gibbo has
I an guarantee you now he will want to do it the week i am going to piss me off - I am going to get Gibbo to speak with him if it happens
Does this mean we all should fear The Gibbo???0 -
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Sunday Pulled the mother in for this one with the kids so I had a lovely day and the prom to look forward too - wasn't feeling the love for this and legs were feeling tired. I briefly contemplated binning it at 24k but I took a gel and talked myself into another loop close to home and I felt much better with myself coming in the door after. 32k @ 5:09 pace
Your mental stubbornness and mileage here will stand to you on the day. Well done.so I need to run 1 or 2 3 hour + long runs
Something that has stuck with me since I did that tri-camp last summer - when in training for her IM, our camp coach structures her weekends with her long bike on Saturday, then every Sunday she runs for 3 hours. However, she alternates the 3 hour run by making one Sunday only about time on your feet - so you can run it as slow as you need/want to - you can even make it a trail run for some fun and diversity - it just has to be a 3 hour run. Then the next Sunday's run is 3 hours at IM pace. I'm not sure when exactly in the IM training process she begins this, but I like the simplicity behind it.0 -
I will have to put this down as a recovery week as it hasn't been very good
Monday AM: Cant remember what I did now - I hadn't time to do the session so I did a load of 396m sets, 2800 in total
Monday Evening: I usually do nothing but it was such a nice evening i got a pass for a quick bike ride - not often I have been out in such good weather lately. 20k down on the TT bars, I am trying to relax more when I go down on them as I have a tendency to pick up the pace in that position when I shouldn't be
Tuesday AM: 1:45 on the turbo - I know I swore I wouldn't but when the first 4 episodes of Game of Thrones Season 5 rested in an account of mine I couldnt resist. Good quality downloads anyways so I was able to pedal away even in the quieter conversations
Tuesday Lunch: Found I was time crunched on this but risked the extra 3 as I will be down on running overall this week 13k @ 4.42 pace
Wednesday: Nothing, long day in Dublin - first time in a while I haven't done anything at all in a day
Thursday AM: Struggling to finish something for wednesday, I had a late night on tuesday and another one wednesday night in prep for another meeting on friday meant I slept in this morning. Did an hour on the turbo
Hoping I will finagle a run this evening all going well - and its looking like I will get a swim in the morning before heading to Dublin
Weather glorious but of course turning ****e for the weekends long bike
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Thursday Evening: A quick 10k slotted in before the kids went to bed. 10k @ 4.44
Friday Morning: 800m in the pool and then off to Dublin - swimming really took a hit this week
Saturday AM: A poor run, never felt the love. I easily justified to myself at 20k as I stopped in front of the house for a drink that it was enough and I was due an easy weekend after two 30k+ weekends previously. 20k @ 5:15
Sunday AM: Although its been an easy week - i had targeted this as the key session of the week and meeting BTH for this I couldnt cut the distance down en route. I actually felt ok anyways and besides my fingers being completely numb for the first hour we got a nice day for it. Just over 3 degrees starting out and I had my go to Castelli winter gloves and I was still frozen so I was highly amused to met up with BTH with a pair of fingerless gloves on him.
Up and around North Clare, there was a couple of short sharp punchy hills which I didnt enjoy especially trying to hold on to BTHs wheel but when I told him to f-off ahead on the Corkscrew, I was more pleased to find that the longer, less steep gradients were more than manageable at my slow steady pace.
Got to the 125k mark and said my farewells and the last 15k was far tougher, not too bad though the pain usually starts at 100k so its gradually extending upwards at least.
140k @ 26.9kph
No-one at home when I got back so I gradually talked myself into a quick brick run - legs weren't too bad when I got started but my back was killing me. I felt like a slow Brownlee brother with their straight backed style. The pace wasnt too bad I felt like I was crawling but the 3k was at 4.50 / 4.45 / 4.40
15 minutes later I arive home to see the young lad in the wellies and with his toy lawnmower out - bollocks! Another 2 hours mowing the lawn and I was shattered
Down to the nutbag of a farmer to get rid of the grass and have to converse with him as payment for ten minutes on milking, foals, whos in heat this week etc, I just nod blankly as being from the city I hardly know the difference between a horse and a cow0 -
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Monday AM: Just trying to get back into the rhythm in the pool after missing a week with some 396s alternating pull bouy and free style - was surprised after that I struggled on to 2800m. Averaging low 7:20s for them though
Monday Lunch: An easy 10k, legs still tired from yesterday 5.02 pace
Tuesday AM: Mad with myself stayed up late watching the two ITU races and promptly slept in. Approx 1.15 on the turbo. Game of Thrones Episode 4 is one to watch :cool:
Tuesday Lunch: Found this run tough, particularly the 5th set as there were a few drags and against the wind 6 x 1.5k @ 4.15 pace and then 500m jog. 12k @ 4.39 pace
Wednesday AM: Unexpectedly told I had to go to Cork so no double session but the morning session went ok. 30 x 108 off 2 minutes - I will have a proper go at this one on friday but for this one I used the pull bouy. Got through it fine shoulders were groaning towards the end 3500m in total.0 -
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Nice gains coming on the run. :cool:
For the swim, I would have thought you'd be better to extend the off the time if you can't hit it over the 30 reps rather than doing a continuous swim. If the plan wanted you to do 300s or 400s it would have called it out, no?
Probably right - from dodgy memory the last time I did this a while back I was coming in at around 1.54/1.55 which allowed a small break between each one for a sip of water. I would expect a small loss of form from hardly any swimming last week pushed the times out a little.
It was more a rare bit of mental stubbornness towards the end - I didn't want to give in on the first training session of an important month (I will leave that to the long bike) 0 -
HA HA good job I checked, benefits of keeping a log, lets take today as progress
Wednesday AM: I was way off on my 2nd attempt at 30 x 108 off 2:00. I was 30 seconds down after 10, held the next 10 but didn't take a few seconds back off what I lost and while I felt I was swimming with a better rhythm for the last 10 I lost more seconds. Need to do more work with the kickboard - with the length of these sessions and the time I have to do them the board always gets dropped. Not overly disappointed though, anytime I do 3900m in a session couldn't be a bad thing
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HA HA good job I checked, benefits of keeping a log, lets take today as progress
Wednesday AM: I was way off on my 2nd attempt at 30 x 108 off 2:00. I was 30 seconds down after 10, held the next 10 but didn't take a few seconds back off what I lost and while I felt I was swimming with a better rhythm for the last 10 I lost more seconds. Need to do more work with the kickboard - with the length of these sessions and the time I have to do them the board always gets dropped. Not overly disappointed though, anytime I do 3900m in a session couldn't be a bad thing
nice improvment there alright cw.0 -
Probably right - from dodgy memory the last time I did this a while back I was coming in at around 1.54/1.55 which allowed a small break between each one for a sip of water. I would expect a small loss of form from hardly any swimming last week pushed the times out a little.
It was more a rare bit of mental stubbornness towards the end - I didn't want to give in on the first training session of an important month (I will leave that to the long bike)
I chuckled a little when I read this.HA HA good job I checked, benefits of keeping a log, lets take today as progress
Wednesday AM: I was way off on my 2nd attempt at 30 x 108 off 2:00. I was 30 seconds down after 10, held the next 10 but didn't take a few seconds back off what I lost and while I felt I was swimming with a better rhythm for the last 10 I lost more seconds. Need to do more work with the kickboard - with the length of these sessions and the time I have to do them the board always gets dropped. Not overly disappointed though, anytime I do 3900m in a session couldn't be a bad thing
And smiled a lot when I read this.:) 0 -
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