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I Am the Master of My Fate
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peter kern wrote: »good article for beginner swimmer .
Ouch.
The context of my conversation with zico had been breathing on 2...and I was trying to convey to him that there is a rhythm/cadence unique to unilateral breathing that can be exploited to the swimmer's benefit. Personally, I don't have to think too much about form or technique when I'm swimming as it is ingrained in me and comes naturally, thus I don't/won't be thinking about inhaling and exhaling as the article discusses, but that concept of inhaling/exhaling as the article notes feeds into my point of the rhythm. It actually amplifies it. And that was my point. Apologies if the context surrounding my motivation to post this article was lost...but I actually didn't think it was necessary to explain since I figured it was an interesting enough article on its own, and I had hoped someone/anyone might benefit from it, no matter the level of swimmer.
Happy birthday again Peter!!!0 -
Kurt_Godel wrote: »" Precisely when your right arm reaches full extension is when you should begin your inhale. If you find that your right arm is already dropping or pushing down on the water as you begin your inhale, your timing is late."
Thanks for posting this Dory. I've been struggling with rotation and head position since moving to BE2, and this article has helped iron out a few wrinkles. Did three 100's earlier today:
BE3 in 1:44
BE2 in 1:40
BE2 inhale on entry 1:33
Effort was similar for all. Too early to proclaim a miracle but I'll be following this advice for the next while.peter kern wrote: »good article for beginner swimmer .
Peters excellent comic timing strikes again
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even beginner article can have useful information for advanced people.
and it does the basics right ( why i call it a good beginners article) but since we are on a personal blog zico showes no signs of late breathing. ( ie moving water with his breath when head exits the water, neither is he out of breath after intervals- on the contrary- and totally different to his running where you would think he soon will collaps in a race ) .
so in my mind focusing on something which is not really the issue is not that helpful when the issue with Zico is that zico is already overwhelmed by thinking too much
and should focus on less than more.
there is a timing and rythem issue ( or better a fluidy in the stroke issue ) in the stoke but not an oxygen intake issue.
bike handling issues and swim issues are connected.
and to add for most people open water presents different challenges for intermediate and advanced swimmers and therefore most people have bigger fish to fry.Ouch.
The context of my conversation with zico had been breathing on 2...and I was trying to convey to him that there is a rhythm/cadence unique to unilateral breathing that can be exploited to the swimmer's benefit. Personally, I don't have to think too much about form or technique when I'm swimming as it is ingrained in me and comes naturally, thus I don't/won't be thinking about inhaling and exhaling as the article discusses, but that concept of inhaling/exhaling as the article notes feeds into my point of the rhythm. It actually amplifies it. And that was my point. Apologies if the context surrounding my motivation to post this article was lost...but I actually didn't think it was necessary to explain since I figured it was an interesting enough article on its own, and I had hoped someone/anyone might benefit from it, no matter the level of swimmer.
Happy birthday again Peter!!!0 -
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I don't mean to be fatuous, but when were inhaling on the first BE2 100? I'm genuinely interested. It's not something I've ever given much thought to and I'm not actually sure when I start to inhale myself. It'll be a couple of days before I'm back in the pool to check, and standing here swinging my arms about isn't much to go on.
This is a fantastic image to go into the weekend with, thank you
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You really write a nice report - thank you for taking the time. And that makes the prospect of reading one in which you are totally satisfied with both your race execution and race result something for us all to look forward to. Well done on the day. 0
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Monday 28th March
Cycle145.38km in 6:10:38, 23.5km/hrI went up and over the Slieve Blooms twice. My first ascent was up a road I hadn’t cycled before, and I found it tough in parts. There were two proper hairpin bends on this road, the like I’ve never encountered before in Ireland. The gradient wasn’t incredibly steep, but the road was narrow, which would make any descent off it quite technical. I have it earmarked as a place I can go back to, to pratise my descending.
Totals: 6.0hrs – 145.38km
Tuesday 29th March
Cycle70.20km in 3:02:47, 23.0km/hrI went up into the Slieve Blooms looking for the road I took yesterday, that had two the two hairpin bends. I only cycled up it yesterday, but the plan today was to cycle up, then come back down. I thought this would be good prep for my trip to Mallorca later in the week. I never found the road and it wasn’t important enough for me to take my phone out in the rain(hail at one point) to find it. Instead I ended up taking another road up to the summit of the mountain and descended down into Kinnitty.
Totals: 3.0hrs – 70.20km
Run12km easyTotals: 1.0hrs – 12.04km
Wednesday 30th March
Swim
50m pool, Coached session400m warm upAs always, I would liked to have been faster, but my times are what they are. I was swimming in the 50m pool in Westwood, Clontarf, which seemed a few seconds quicker per length than the 50m pool in the NAC. Taking Dory’s advice, I breathed every two strokes.
6*50m build
6*25m as 12.5 fast/12.5 easy
50m easy
400m TT fs: 6:48, 100m splits; 1:34, 1:43, 1:46, 1:45
100m easy in wetsuit
400m TT wetasuit: 6:03, 100m splits; 1:27, 1:31, 1:33, 1:30
100m easy, no wetsuit
400m TT paddles & pb: 6:22, 100m splits; 1:30, 1:35, 1:39, 1:38
100m easy
100m max effort: 1:29
Factors that affected the times;
1) I hadn't swam in 8 days, that's very unusual for me.
2) I'd done over 30 hours cycling in the same time, at this moment in time my body's not used to that either.
3) FS TT; it was disheartening at the end of each length to see how much distance the swimmer ahead of me was putting into me. This was the opposite case in the wetsuit TT where it was encouraging to see that I was gaining on him and after going off 5 seconds after him, finished at almost the very same time he did.
4) Wetsuit TT; The swimmer ahead of me was kicking with such force, like nobody I've ever swam behind before. It was benefitting me hugely and the closer I got to him, the more beneficial it became. Conversely in the 400 FS, the further he got away from me, the more I was losing this benefit.
5) Paddles & PB TT; Not a great time, but it was my first time using those type of paddles before. I don't know how much of a factor that was, but one of them was coming loose during the swim. When I got to the wall instead of turning quickly, I was using it as an opportunity to push the paddle back onto my hand.
Totals: 1.5hrs – 2,500m
Run10.01km in 54.42, 5:28/kmI got into my running gear, and ran to The Bull Wall and back to Westwood after the swim. There was nothing fancy about this, I just wanted to get it out of the way early in the day as I was flying to Mallorca later that night.
Totals: 1.0hrs – 10.01km
Thursday 31st March
Cycle
After an awful night’s sleep in Palma Airport, I took a local bus to Port de Pollenca. I arrived well before the time I could check into my hotel and went to the shop I was renting a bicycle from instead. I left my bags there and headed out on the IM course. The plan was to get in some practise on the descent that haunts me from last year’s race.
I went down it four times in total during this ride. I was happy to be able to go faster each time. My Garmin recorded the descents as follows;
1) 7.92km in 14:27, 32.9km/hr (Looking at the time, I think there must have some hold up, but I can’t remember what it was)
2) I was held up by a waste disposal truck and a motorcade of expensive German cars. I stopped my Garmin forgot about going fast.
3) 7.82km in 12:39, 37.0km/hr
4) 7.75km in 12:00, 38.7km/hr
I finished the day thinking the descent is definitely not as difficult as I remember it being. There are plenty of hairpin bends, but there are also some longish stretches where it is possible to hold a straight enough line. Just knowing the course will be a huge advantage with this and I figured out where these lines are today. I just need to be brave enough to cycle them recklessly tomorrow.
I think my best descending happened from the top of this same mountain in the opposite direction back down to Pollenca though. There were more adept descenders ahead of me and although they were getting down quicker than me, I was able to follow their lines. It makes things easier and gave me more confidence seeing the people in front of me not come a cropper.
Totals: 7.0hrs - 160.0km
Run
Tempo run w. 8*400m at target pace of
:50/km
2.58km warm upIt was hard work up the enthusiasm for this run and even harder decide what structure it would take. I didn’t want to kill myself, but I didn’t want to take it too easy either. Goal IM marathon pace seemed too easy, normal tempo pace too hard. I settled on a pace I’d be happy to hold in a half ironman. It still seemed hard though, so I took equidistant recoveriers. I was happy enough with how the run went. I didn’t look at my watch during the third effort, thinking I’d have the pace dialled in. This wasn’t the case though and I looked at my watch during the subsequent efforts, until the seventh one, when I decided to just blast it out and see how I’d fare.
1) 1:30, 3:46/km & 1:52, 4:40/km
2) 1:30, 3:45/km & 1:54, 4:46/km
3) 1:32, 3:51/km & 1:53, 4:43/km
4) 1:29, 3:45/km & 1:52, 4:40/km
5) 1:29, 3:43/km & 1:53, 4:45/km
6) 1:29, 3:45/km & 1:54, 4:47/km
7) 1:23, 3:30/km & 1:53, 4:44/km
8) 1:30, 3:47/km
2.58km cool down
Totals: 1.0hrs – 11.16km
Friday 1st April
Cycle
This was a miserable day’s cycling. It was raining upon waking and there was nothing appealing about getting on a bike. I went to one of the many bike shops in Mallorca and bought a fancy SIDI rain jacket and flouresent overshoe rain protectors. They were €100 in total, and having spent this money, I was left with no choice, but to get out and cycle. As was forecast, it rained from start to finish. I stayed clear of the hills, instead opting to cycle the first 100km loop of the IM course, which has a flattish profile.
It was probably one of those days Seán Kelly would have decided was too wet when he got home. I’m not as tough as him though and decided two hours in, it was too wet. Most triathletes on the island seemed to have decided the same, as compared to yesterday there were precious few bikes on the road, but far more runners. Unfortunately I was still two hours from Port de Pollenca, and I’d no choice but to keep going. I missed a turn and ended up off course, with even more distance to cycle.
I stopped outside a café in some obscure town and went inside for two cups of coffee and cake. I was soaked and shivering badly, and it was with zero enthusiasm I resumed my cycle half an hour later. I got back on a coastal road that took me back to Port de Pollenca. I was holding good speed despite the conditions, but at times it felt like I wasn’t in control of things and on slick roads, I wasn’t entirely at ease.
Just to round off a terrible day, I got a puncture outside the resort I stayed in for IM Mallorca, for the last two years. Had I been staying there this time, I would have happily just called a halt to the cycle. Instead, I set about replacing the tube, which wasn’t easy with trembling hands. I failed to properly examine the tyre and left a shard of glass, that caused the the puncture, embedded in the tyre. Two minutes later I had another puncture and even if I had another tube, I’m not sure I could have been arsed going through the whole rigmarole of replacing the tube again.
Luckily, I was only 4km from home and although it wasn’t much fun wheeling a bike this distance in the wind and rain, it’s what I had to do. I got back to my hotel in due course and was haven’t been so glad to be able to jump into a warm shower, since a similarly wet miserable cycle the previous weekn in Wales.
Totals: 4.5hrs – 110.0km
Saturday 2nd April
Cycle
Cloudy, grey skies greeted me upon opening the curtains in my hotel room. After the misery I suffered yesterday, I wasn’t enthused about going out with the threat of rain overhead. Google, Accuweather, weather.com all predicted a dry day though and this was reasurance enough. After breakfast in the hotel, I checked out and dropped my bags down to the bike rental shop, I was hiring my bicycle from. I left them there for the day, and just in case the forecast was wrong, I got dressed for rain and headed back up the Serra de Tramuntana mountains, to take on the same descent I cycled four times on Thursday.
I went down the same stretch of road another four times today. I’m very happy to report, I once again got faster each time. Stats are as follows;
1) 7.81km in 12:06, 38.7km/hr avg.
2) 7.89km in 12:05, 39.1km/hr avg.
3) 7.85km in 11:52, 39.7km/hr avg.
4) 7.95km in 11:32, 41.3km/hr avg.
I was stuck behind a car, being held up by more cautious cyclists, for what seemed like a frustratingly long period of time during my fourth and final effort. After coming so close to the magic number of 40km/hr on my third descent, I’d thrown caution to the wind in an attempt to break the barrier on my final try. I didn’t want to go back to Ireland in a body cast though and it seemed to take forever before a safe opportunity to pass the car presented itself. Once I managed this, I instantly sped past the cyclists causing the hold up. I like to think they were wondering ‘Who’s this lunatic bombing down the the hill?’, the same feelings I had about all the Spaniard and Germans who flew down the hill last September. I don’t think I quite got to their levels of proficiency, but the two days cycling definitely brought me on. Also I’m certain I know the road in Mallorca now and while I might still be a Nervous Nelly in the Wicklow mountains, the IM course in Mallorca no longer holds the same fear for me. Whether I go back there for a third time to try qualify for Kona, I’m still undecided, but it’s far more likely than it was a month ago. I’ve a few things to weigh up, but I expect I’ll be a making a decision very soon.
Here’s a YouTube clip, that fills me with optimism;
It’s hard to be 100% precise where both our splits should stop, but the lunatic that filmed this covered the same stretch of road I was cycling in 10:26. My best effort, even with some delays, was 11:32. I don’t think that would be an irretrievable amount of time to be giving up to an uberbiker were I to go back to Mallorca.
Totals: 6.0hrs – 142.56km
Sunday 3rd April
Dunboyne AC were holding their annual 4 mile race today. Had I not spent the last three days cycling in Mallorca, I would have entered. I helped out with marshalling instead. I like to think I’m fast enough running, but it was scary to see how much faster the front runners were moving than the guys who would be at my level.
Swim
6*400m w. buoyancy shorts alternating fs/pull
I popped into the NAC after finishing cleaning up after the race and did the above as a recovery session.
Totals: 1.0hrs – 2,400m
Weekly Totals;
Swim: 2.5hrs – 4,900m
Bike: 26.5hrs – 628.14km
Run: 3.0hrs – 33.21km
Other: 0.0hrs
I could rabbit on about this and that, but ultimately I’m happy with what I got out of my two expeditions in Wales and Mallorca. With all I’ve said above, it’s enough to finish out this update on.0 -
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Monday 11th April
a.m.
S & C40 minutesTotals: 0.5hrs – n/a
p.m.
Swim
25m pool, coached30 minutes technique work, 1,000m approximatelyI was almost an hour early for my own session, which starts at 19:30. An earlier club session, taken by the same coach, starts at 18:30. I stuck my head out from the changing rooms, to see what was going on and was invited into a beginners’ lane, to do some easy technique work, before my own session started.
Main Set15*100m off 2:00, every 3rd one fastI made the times for the first 6, then came in on 3:35 for numbers 6 & 7. I was losing the person’s feet in front of me. Not one of my finest hours in the pool.
8*200m off 3:30, (1, 2, 3, 4 fs. 5, 6, 7 pull. 8 fs)
Totals: 1.0hrs – 4,100m
Tuesday 12th April
a.m.
Swim15*100m w. 10’ rest, as:Just like last night, I felt sluggish in the water. I’ve been missing times more often than I’d like, over the last couple of weeks and it is proving to be dispiriting. It just feels like my swimming is in a bit of a slump, and I need to start thinking about why this is happening.
100m kick, 100m fs, 100m kick, 100m fs, 100m kick,
100m pull, 100m fs, 100m pull, 100m fs, 100m pull
5*100m fs (1:45 approximately)
8*200m off 3:50 (I got 14 seconds rest on first effort, but got progressively slower from there and missed the last two by 5 seconds.)
100m
Totals: 1.5hrs – n/a
p.m.
S & C
I was emailed a program from Noel Murphy yesterday evening and even though it meant doing an S & C session two days in a row, I went to the NAC to do what he had prescribed.
Totals: 0.5hrs – n/a
RunWarm up; 5.79km @ 4:51/kmI was aiming to hit
Tempo efforts;
1) 4.02km in 15:00, 3:44/km
2) 4.03km in 14:58, 3:42/km
Intervals;
3) 441m in 1:27, 3:18/km
4) 424m in 1:23, 3:17/km
5) 423m in 1:23, 3:17/km
6) 423m in 1:23, 3:17/km:50/km pace for the 15 minute tempo efforts and :20/km pace for the 400m reps, which I managed if my Garmin is to be trusted (and there’s a bit of a cushion there if it’s not).
Totals: 1.5hrs – 20.57km
Wednesday 13th April
a.m.
Swim
50m pool16*100m done as 4 sets of 4*400mOnce more, I failed to hit my target times in a pool session. I never really believed I’d make all 16 100s, but to start missing them on the first set was especially disappointing. After this happened, I decided to do the second set with a pull buoy. Doing so helped conserve some energy, and I did the third set as fs. As you can see, they didn’t go so well and I was back to using a pull buoy for the final set. I swam poorly once more and there’s not much to say for the session, other than at 3,700m, it’s the longest I’ve swam on my own in a while. And to be honest, I’m not even sure if that’s worth remarking on.
4 fs off 2:10, desc. 1-4 (1:55-1:36)
4 kick w. 10’ rest
4 fs off 2:10, desc. 1-4 (1:55-1:36)
4 pull w. 10’ rest (These should have been kick, but I was pressed for time to get everything done and was also worried about the impact another 4*100m kick would have on the rest of the session)
4*100m fs off 1:45 (1:38, 1:39, 1:45, 1:46),
100m easy,
4*100m pull off 1:45 (1:38, 1:38, 1:40, 1:43),
100m easy,
4*100m fs off 1:45 (1:40, 1:42, 1:46, 1:47),
100m easy,
4*100m pull off 1:45 (1:38, 1:40, 1:45, 1:46),
100m cool down
Totals: 1.5hrs – 3,700m
p.m.
Cycle36.16km in 1:25:02, 24.8km/hr, w. 12 uphill effortsThe stretch of road I used for the uphill efforts was about 350m long, it took me 40 seconds to get up and I was holding a speed between 30-33km/hr for the length of the effort. I don’t know how impressive this sounds, but I was working hard for them.
Totals: 1.5hrs – 35.16km
Thursday 14th April
a.m.
Swim
25m pool, coached session100m warm up,A tough session from Peter for a second week in a row. If I didn’t know better, I’d have suspected he was softening me up before we race each other on Sunday.
4*25m building
30*100m as 6 sets of 5*100m, 7’ rest between sets (1, 3 & 5 done as 100m easy, 7’ rest, 100m easy, 7’ rest, 100m steady, 7’ rest, 100m fast, 15’ rest, 100m fast), (2, 4 & 6 done as 12.5m fast & 87.5m easy, 7’ rest, 25m fast & 75m easy, 7’ rest, 50m fast & 50m easy, 7’ rest, 75m fast & 25m easy, 15’ rest, 100m fast) I finished the 3,000m in about 57 minutes and I was swimming the fast 100s in about 1:38.
200m easy
8*50m sprints (tired & wildly inconsistent times)
100m cool down
Totals: 1.5hrs – 3,900m
p.m.
S & C
Dunboyne AC clubhouse
Totals: 0.5hrs – n/a
Run
Track Session, Dunboyne AC, Intervals, 8*800m
No warm up
Pace for efforts as recorded by my Garmin;1) 820m in 3:01, 3:41/kmI took it easy for these efforts. Instead of aiming for standalone 5k pace, as instructed by the coach, I chose to run them at goal 10km pace in a triathlon. I never looked at my watch, but judging my position off others on the track, meant I didn’t really need to anyway.
2) 850m in 3:02, 3:34/km
3) 810m in 3:02, 3:45/km
4) 840m in 3:00, 3:36/km
5) 810m in 3:01, 3:45/km
6) 850m in 3:02, 3:35/km
I jogged about 100m recovery between each of the efforts.
Cool down; 3.59km in 18:10
Totals: 0.5hrs – 9.06km
Friday 15th April
a.m.
Run11.06km in 58:22, 5:18/kmI did this upon waking. The roads aren’t lit where I’m living and it’s not very pleasant running them, in the dark. The sun is coming up earlier and earlier, and this was the first morning I went for a run so early. I was still half asleep all the way through and my legs felt very heavy throughout. I wasn’t looking to go fast, but I hate to think how difficult it might have been had I wanted to.
Totals: 1.0hrs – 11.06km
p.m.
Swim25m pool, coached sessionThere were only two of us in the lane tonight, so for the sets of 200s, the coach told us to go off at the same time. I’m faster than the other swimmer who was in the lane, but I just couldn’t shake her tonight. We swam virtually side by side for 2,000m. It was a struggle to hold position. Had we been in the open water, I would have been able to lose her. As it was though, the ropes prevented me from doing this. After swimming ten 200s, she eventually fell away. I opened up a gap of 10 metres on her, before touching the wall at the end of the 11th rep. I was ready to push off before she got back, happy with the opportunity to swim unobstructed, but the time was up and that was that. Had it been a race, the other swimmer would have benefitted more from us swimming side by side. Still, it was a good session for both of us, and better prep for the open water than a typical pool session gives.
4*25m flat out off 30’ (17-18 seconds)
5*100m off 2:00, last 3 descending (1:45, 1:40, 1:38)
3*50m off 60’, desc. 1-3 (50’, 46’, 45’)
11*200m pull straight through, done as;
3*200m off 3:45 (3:20-3:25), 3*200m off 3:40 (3:25-3:??), 3*200m off 3:45 (3:30 approx.), 2*200m off 3:40 (3:30 approx.)
Totals: 1.0hrs – 3,000m
Saturday 16th April
Cycle
This was a return trip to a club brick session in The Phoenix Park. As I was running late, I pushed harder on the outward leg, then took it much easier on the way home.
Totals: 1.5hrs – 41.26km
Brick Session1) 13:43, Bike: 3.88km in 7:06, 32.8km/hr, 19 second transition, Run: 1.67km in 6:18, 3:45/km,We cycled one lap of the duathlon circuit and ran a loop around the trees between The Playing Fields and The Khyber Pass. The run was mostly on grass and included a lot of ups and downs, so it wasn’t easy hit fast paces. All the same, I was happy with the consistency I showed over the three runs. Some ninnny driver not paying any attention, performed a three-point turn and held me up during the second cycle. I would be certain the last brick included my quickest bike split. Not pressing the lap button in time, affected the recording though.
2) 13:50, Bike: 3.86km in 7:05, 32.6km/hr, 18 second transition, Run: 1.68km in 6:26, 3:49/km,
3) 13:41, Bike: 3.88km in 7:16, 32.0km/hr, 4 second transition, Run: 1.68km in 6:20, 3:46/km,
With a race tomorrow, this probably wasn’t the smartest session to be doing. But I needed to practise my transitions, and I felt attending a brick session would help me sharpen up. My dismounts went smoothly, which hopefully means nothing to worry about tomorrow. I still think I can make more time transitioning, so it’ll be worth my while attending another couple of these bricks.
Totals; Bike: 0.5hrs – 11.62km, Run; 0.5hrs – 5.03km
Sunday 17th April
Race
Run
Warm up3.25km steady w. some strides,At the draft legal racing talk, I attended last Saturday, the TI coach described a warm up one of the Junior Irish athletes does before a race. His paces were scary quick, compared to what I did above, but I adapted it and trialed the basic principles behind it. In an ideal world, the pace I ran the 820m reps at, is what I’d like to hit in an Olympic distance race. I’ve never ran this fast, for this long in a warm up before, and I was a long way off hitting it in the race today. I think the brick yesterday, was a much bigger reason for being so much slower today, than anything I did in the warm up.
210m @ 3:08/km, 110m recovery, 210m @ 3:03/km, 110m recovery, 210m @ 3:13/km, 410m recovery,
820m @ 3:34/km, 310m @ 4:57/km, 820m @ 3:36/km,
500m easy
Totals: 0.5hrs - 7.53km
Joey Hannon Olympic Distance
Like every race or training session I ever do, this could have been better and it could have been worse. I didn’t go into it with huge expectations, and I took the decision during the week not to significantly change my training for it. I need to keep my eye on the bigger goal of Ironman, and be prepared to treat a lot of races in a similar manner over the summer months. I may as well start getting used to sub par performances.
(Report to follow)
Totals; Swim: 0.5hrs – 1,800m (incl. W. up), Bike: 1.0hrs – 38.0km, Run: 0.5hrs – 10.0km (though I suspect it was longer)
Weekly Totals;
Swim: 6.5hrs – 19,700m
Bike: 4.5hrs – 126.04km
Run: 4.0hrs – 63.25km
Other: 1.5hrs0 -
I love how your Garmin records your swim in yards.
And don't fret about your swim...it will come. Keep plugging away, listen to you coaches, don't overanalyze (DON'T OVERANALYZE), and keep in mind that of the three disciplines, the swim is usually the first to suffer if you are fatigued or compromised in any way. 0 -
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Monday 18th April
a.m.
Run10km on treadmill @ 11.5km/hrTotals: 1.0hrs – 10.0km
S & C
30 minutes
Totals: 0.5hrs – n/a
p.m.
Cycle
Phoenix Park1 hour easyTotals: 1.0hrs – 26.50km
Swim
25m pool, coached session
My notes are a bit sketchy for this session. “not hitting targets” is one thing I’ve written though.
Totals: 1.0hrs – 2,400m
Tuesday 19th April
a.m.
Swim800m as 50/50/50/50 SKPSI felt okay for this. If nothing else, my times got quicker when I needed them to. I’d more work planned, but I had to finish early to make sure I got registered for The Lost Sheep.
9*100m pull off 1:55 {desc. 1-3} x 3 (1:47, 1:43, 1:41//1:46, 1:44, 1:41//1:48, 1:44, 1:41)
20*50m off 65’ {desc. 1-4} x 5 (58 – 48 seconds)
Totals: 1.0hrs – 2,700m
p.m.
Run6.30km in 30:01, 4:44/kmI was aiming to hit
Tempo efforts;
1) 1.31km in 5:01, 3:49/km
Recovery: 200m in 1:01, 5:05/km
2) 1.34km in 5:02, 3:45/km
Recovery: 180m in 0:57, 5:14/km
3) 1.34km in 5:00, 3:45/km
Recovery: 210m in 1:01, 4:50/km
4) 1.36km in 4:58, 3:40/km
Recovery: 220m in 1:01, 4:39/km
5) 1.36km in 4:59, 3:40/km
Recovery: 210m in 1:01, 4:56/km
Cool down: 4.77km in 22:56, 4:48/km:48/km pace for the 5 minute tempo efforts. I’ve done so before and I’m hoping this year, it will be the pace I can hold off the bike for 21km. It was tough tonight, and that’s without a 90km cycle beforehand. Hopefully it will become easier over the next few weeks.
I was running around the ambulance track in Fairyhouse, which is a testing loop. The first effort started off at the base of a real cnutish hill, and I was chasing the 3:48/km target from the very outset. It set the tone for the rest of the efforts and in truth I was probably running much harder than I should have been. After three tough efforts, I switched to running clockwise around the track and it became slightly easier to hit my target pace. Still, I was afraid to back off and kept pushing hard.
Totals: 1.5hrs – 18.83km
Wednesday 20th April
a.m.
Swim
50m pool3*400m w. 10’ rest, 1) fs, 2) kick/fs, 3) pullI had to resort to using a pull buoy for the middle three 200s in the main set. I made the times, which was the most important thing. Using the pull buoy was crucial to this and I can excuse myself for taking the easy option, after a tough run last night.
9*200m off 3:50, desc. 1-3, 4-6, 7-9, (I did the middle set with a pull buoy.)
(3:44, 3:42, 3:39//3:40, 3:35, 3:30//3:48, 3:45, 3:41)
200m cool down
Totals: 1.5hrs – 3,200m
p.m.
Cycle81.06km in 2:31:14, 32.2km/hr avg.The majority of this cycle was on the road from Dunboyne to Maynooth. Sometimes the road was conducive to fast cycling, other times not so much. I was happy with the average speed I held over the cycle. Apart from the 10 second max efforts, I never felt like I was working overly hard. It’s not a bad place to be in April, and I’m not so sure I would have managed it 12 months ago.
with 3 x {3*10 second max efforts, 3 minutes recovery between efforts}, 10 minute recovery between sets. All steady between the sets.
Totals: 2.5hrs – 82.06km
Thursday 21st April
a.m.
Swim
25m pool, coached session50m easy,“Slow turnover, slow recovery & slow first phase”, today and always.. Once I sort those, I’ll be flying it.
200m one arm,
8*100m hard w. 20’ rest, (1:35 approx.)
400m paddles & pull buoy, easy
4*200m paddles & pull buoy fast w. 20’ rest (3:06 I think)
100m easy
6*100m fast w. 15’ rest (1:35 approx) (I was sharing lead out duties with the other swimmer in my lane for these, so only every second one was properly hard.)
200m pull,
3*150m fast, w. 20’ rest (?, ?, ?)
100m cool down
Totals: 1.5hrs – 3,700m
p.m.
Run
Track Session, Dunboyne AC, Intervals, 4 x {5 x 300m}
No warm up, (not ideal, but that’s just the way it goes sometimes.
Pace for efforts as recorded by my Garmin;1) 280m in 0:57, 3:21/km, 2) 290m in 0:57, 3:17/km, 3) 290m in 0:58, 3:12/km, 4) 290m in 0:58, 3:20/km, 5) 300m in 0:58, 3:12/km,This was a good session. The efforts were hard, but short and felt like they were over almost as soon as they started. We were getting a lot of recovery in comparison to the duration of the effort, and it was relatively easy hold the desired pace.
400m easy
6) 310m in 0:58, 3:07/km, 7) 300m in 0:58, 3:15/km, 8) 300m in 0:57, 3:15/km, 9) 300m in 0:58, 3:17/km, 10) 300m in 0:57, 3:11/km,
400m easy
11) 300m in 0:58, 3:12/km, 12) 300m in 0:58, 3:12/km, 13) 290m in 0:57, 3:16/km, 14) 300m in 0:57, 3:09/km, 15) 300m in 0:57, 3:09/km,
400m easy
16) 300m in 0:57, 3:12/km, 17) 300m in 0:57, 3:14/km, 18) 300m in 0:57, 3:12/km, 19) 300m in 0:57, 3:09/km, 20) 300m in 0:52, 2:55/km,
I jogged about 100m recovery between each of the 300m efforts.
Cool down; 2km easy
Totals: 1.0hrs – 12.18/km
S & C
Dunboyne AC clubhouse
Totals: 0.5hrs – n/a
Friday 22nd April
a.m.
Run6.01km in 32:36, 5:25/kmLegs felt heavy, probably not fully awake, probably still suffering from last night’s intervals.
Totals: 0.5hrs – 6.01km
p.m.
Cycle
1 hour easy up and down the hills near Lucan/The Strawberry Beds
Totals: 1.0hrs – 27.28km
Swim
25m pool, coached session6*25m sprints off 80’Totals: 1.0hrs – 2,850m
5*100m off 2:00, desc. 1-5 (1:35, 1:35, 1:33, 1:31, 1:30)
2*50m off 60’, target 45’ (?, ?)
100m easy
6 sets of {4*50m off 60’, target 46-47’ & 100m recovery off 2:00} We were under instruction to try hit our targets, whilst keeping the effort under control. I only came in on 46 seconds twice, and typically I was hitting 47-48’.
4*50m off 80’, desc. 1-4 (57’, 50’, 45’, 40’) I was happy with how these four 50s went, particularly so as they were at the end of the session.
Saturday 23rd April
Brick Session7km warm up,My focus for this session was to try to start off both the bike and run hard. Both had uphill starts, so it helped get the heart pumping. I was faster than last week on the bike, but unlike last week, I started off with my feet already in my bike shoes.
10 minute running drills & strides
1) 13:43, Bike: 3.87km in 6:50, 33.9km/hr, 12 second transition, Run: 980m in 3:30, 3:34/km,
2) 13:43, Bike: 3.88km in 6:43, 34.7km/hr, 19 second transition, Run: 971m in 3:36, 3:36/km,
3) 13:43, Bike: 3.87km in 6:55, 33.5km/hr, 19 second transition, Run: 981m in 3:34, 3:38/km,
4) 13:43, Bike: 3.88km in 7:04, 33.0km/hr, 19 second transition, Run: 989m in 3:29, 3:31/km,
7km cool down on bike
Totals; Bike: 1.0hrs – 29.5km, Run; 0.5hrs – 5.42km
Swim
NAC, 25m pool4*250m w. pull buoy & snorkel, increasing effort to 80% RPE over the four reps,Totals: 1.5hrs – 4,200m
10*100m w. 3’ rest (1:40 – 1:42)
2*500m w. pull buoy & snorkel
10*100m off 2:15 (1:38 – 1:42)
200m easy
Sunday 24th April
Cycle96.62km in 3:56:36, 24.5km/hr, 1,482m ascendingI drove to Enniskerry for this cycle and stayed in the Wicklow Mountains for the 4 hours. I went up the Sally Gap twice during the cycle. Very fast in some parts, turns out, speed still scares me, so I need to get up there more often and deal with my phobias.
Totals: 4.0hrs – 96.62km
Run
1½ hour run w. 20 minutes at goal IM marathon race pace (<4:15/km)18.36km in 1:24:05, 4:35/kmI was running in Ennisskerry, so it was up and down for the entire run. It was hard to consistently hit taget marathon pace because of this. I just took advantage of the downhills, and pushed that bit harder when the gradient increased.
The first 2km included 4*10 second hill sprints and 4*20 second hill sprints, after that my kilometre splits were; 3) 4:31, 4) 4:28, 5) 4:42, 6) 4:39, 7) 4:30, 8) 4:41, 9) 4:40, 10) 4:30, 11) 4:42, 12) 4:53, 13) 4:34 (628m), 14) 3:43, 15) 4:25, 16) 3:57, 17) 4:00, 18) 4:21 (900m), 19) 4:49 (843m)
Kilometres 3-11) 4:37/km, 20 minute effort) 4:05/km
Totals: 1.5hrs – 18.36km
Weekly Totals;
Swim: 7.0hrs – 19,050m
Bike: 9.5hrs – 261.96km
Run: 5.5hrs – 70.80km
Other: 1.0hrs
This felt like a good training week, and what I would consider my first real quality week’s training all year. There are positives things to take from it. I’m focussing more and more on the training required for a full distance race. Hopefully, this week was the first step on the road to successful Kona qualification in the autumn.0 -
Monday 25th April
a.m.
Run6km easy, with four builds to 20.0km/hr. I left it at this speed for 10 seconds before slowing it back down.Totals: 0.5hrs – 6.0km
S & C30 minutesTotals: 0.5hrs – n/a
p.m.
Cycle
Phoenix Park1 hour easyTotals: 1.0hrs – 24.86km
Swim10*100m off 1:50 (circa 1:40)Totals: 1.0hrs – 2,650m
4 sets of {3*50m off 45’ & 100m pull off 2:15} I made the times for 6 of the 12 50s. 1 & 2 in the first and second set, but only the first one in the second and third sets. I was at my limits for this and the day I’ll hit all 12 off these times, seemed a long way off.
100m easy
2*100m off 1:30 (1:28 & 1:33) I was glad to make the first 100m, but completely fell apart on the second effort.
100m easy
5*50m off 75 seconds
Tuesday 26th April
a.m.
Swim1,000m as 50/50/50/50 SKPSTotals: 1.5hrs – 3,400m
6 sets of {4*50m off 55’ & 100m pull off 2:20} I was typically coming in between 45-48 seconds for the 50s. 42 seconds, which was a bit of an outlier, was my fastest.
200m easy
4*50m all out on 80’, (41’, 43’, 42’, 42’ avg. = 42’)
100m cool down
p.m.
Cycle
20km club TTWarm up: 15:00 building, then into {300m TT effort & 300m recovery} x 4, 3:00 steady, 4:00 TT effort, 2:00 recovery, 2:30 above TT intensityThe TT was a good bit shorter than 20km, but I’m confident I would have still broken 30 minutes, had it been the full distance. I’m sure I’ve achieved this before, but tonight was the first time I’ve done it in an “officially” timed event. I went out with aero wheels and donning my race helmet, determined to break 30 minutes. I’ve done enough warm ups where I’ve just been pottering around, so tonight I did one that was sufficiently hard and long. I think this benefitted me when things got difficult in the actual TT. The first half was done with a tailwind, that turned into a headwind on the home leg. My speed was dropping, and I was wondering did I have enough time banked, to make it back to the finish line ahead of my target. When the going got tough, I was able to draw strength from the fact that I had already pedalled hard, maintaining good, into the same headwind, less than 30 minutes prior. I was happy to cross the line in the time that I did. I don’t think conditions were ideal and when the club hold another TT next month, I hope I’ll be able to improve upon this evening’s effort.
16.33km in 35:39, 27.5km/hr avg.
Time Trial: 19.32km in 28.29, 40.7km/hr avg.
My Garmin autolapped every 5km and my paces and elevation gain/loss for these splits were: 1) 45.0km/hr, -17m, 2) 42.7km/hr, -16m, 3) 38.0km/hr, +15m, 4) 37.5km/hr, +19m (4.32km)
Run
4km fast off bike4.0km in 15:13, 3:48/kmAs it’s not long until race season, I think it’s timely I started doing much more fast running off fast bikes. The club TT tonight was an ideal opportunity. So once I had my bike in my car, I was off running. I was aiming to run at Olympic intensity. It felt like I was working hard enough, but I was way off my desired pace for the first half of this run. If I lose a few kilos, it should become easier. At least I’m hoping it’s as simple as this.
Lap 1) 2.0km in 7:54, 3:58/km (uphill, against wind)
Lap 2) 2.0km in 7:18, 3:39/km
Totals: 0.5hrs – 4.0km
Wednesday 27th April
a.m.
Cycle
Turbo1 hour easyTotals: 1.0hrs – 25.0km
p.m.
Swim
50m pool3,800m pull, straightI wasn’t watching the clock and have no idea of the time. I’m just hoping it was closer to 1 hour than 1½ hours.
Totals: 1.0hrs – 3,800m
Run
Treadmill5km, 20 minutes @ 11.5km/hr, remainder @ 12.5km/hrTotals: 0.5hrs – 6.0km
Thursday 28th April
a.m.
Swim
25m pool, coached session
200m easy,
300m one arm,
800m underwater drills
16*100m off 2:00 (fastest: 1:32, slowest: 1:38, average: 1:36) The further the set progressed the more consistent my times were. After a few slower 100m reps, I started coming in on 1:36 with far more regularity.
100m cool down
Totals: 1.5hrs – 3,000m
p.m.
Run
Track Session, Dunboyne AC, Intervals, 6 x 1,000m3km warm upMy Garmin recorded the reps as being longer than 1,000m. This gives me slightly faster paces, than if I just go off time alone, but I’ll take an average pace of 3:20/km. I don’t think I’d run a 5km race, any quicker than this right now, so it is probably the correct pace I should be running my intervals at. There was a faster runner than me at the session tonight, it was useful to have him to pace off and he provided shelter from a headwind, that we had to face into on the second half of every lap. My legs felt surprisingly fresh for tonight’s session and I got the six reps done without too much difficulty.
Times for 1,000m reps:
1) 3:20, 2) 3:21, 3) 3:20, 4) 3:19, 5) 3:19, 6) 3:19
Cool down; 2km easy
Totals: 1.0hrs – 12.76/km
S & C
Dunboyne AC clubhouse
Totals: 0.5hrs – n/a
Friday 29th April
a.m.
Rest
p.m.
Cycle1½ hour steady, 32.1kph avg., flattish roadTotals: 1.5hrs – 46.69km
Swim
25m pool, coached session6*25m sprints off 80’I felt good tonight. I’d somebody, who is ordinarily a bit faster than me, to draft off tonight. He didn’t seem to be having the best of nights though, which made it that bit easier for me. This is the last of my Friday night coached swim sessions, so it’s probably going to herald a small bit of tinkering to my training.
5*100m off 2:00, desc. 1-5 (1:35, 1:35, 1:33, 1:31, 1:30)
2*50m off 60’, target 45’ (45’ approx.)
2 sets of {8*50m off 60’, target 45 seconds} (43’-44’)
2 sets of {4*50m off 50m off 50’, target 45’ & 2*100m recovery off 2:00} (I was hitting the target off 45’ for the 50s)
8*50m off 60’, desc. 1-4 & 5-8 (53’, 48’, 45’, 42’)
50m easy
Totals: 1.0hrs – 2,850m
Saturday 30th April
CycleSteady effort, 66.41km in 2:03:31(+1km not recorded), 32.3km/hr. Avg.Totals: 2.0hrs – 66.41km
Run
Tempo, 5 x 5:00 w. 1:00 recoveries5.63km in 25:01, 4:27/kmNot wanting any cnutish hills for today’s tempo efforts, I stayed away from the ambulance track in Fairyhouse. Like all tempo runs I do though, this was tough. I was certain it would become easier as the efforts progressed, but I just seemed to have to dig deeper and deeper each time. I never felt like I would be able to just cruise through them and was constantly looking at my watch, to check I was holding pace.
1) 1.34km in 5:00, 3:44/km, Rec) 220m in 0:59, 4:34/km,
2) 1.36km in 5:01, 3:42/km, Rec) 220m in 0:58, 4:29/km,
3) 1.36km in 4:59, 3:41/km, Rec) 220m in 1:00, 4:38/km,
4) 1.34km in 5:00, 3:44/km, Rec) 210m in 0:59, 4:40/km,
5) 1.37km in 5:03, 3:42/km, Rec) 210m in 0:59, 4:45/km
4.23km in 18:27, 4:22/km
Totals: 17.69km in 1:13:32
Totals: 1.0hrs – 17.69km
Sunday 1st May
Cycle119.30km in 4:17:21, 27.8km/hr, 638m ascendingI noticed my tri-bar had snapped after yesterday’s ride. It wouldn’t be a good idea to take it out on the road, until I sort it. I went out on my road bike instead, which given the conditions, I might have done anyway. I cycled from Ratoath, into the hills around North County Dublin, to the coast of Meath, and home again. An analysis of my stats from the ride don’t show it, but I increased the effort in the second half. Three 10km segments were done at above IM intensity, but the gradient and westerly winds seemed to conspire against me for the first two. The three efforts yielded average speeds of 1) 25.15kph, 2) 31.45kph & 3) 34.0kph. A long way off my goal pace of >36km/hr, but not much was working out in my favour, and the effort was there at least.
Totals: 4.5hrs – 119.30km
Run1½ hour run w. 20 minutes early on at goal IM marathon race pace (<4:15/km)The wind was mostly against me for the hard parts, but after yesterday’s tempo efforts, it felt comparatively easy to find my stride. Any time I thought it was getting tough, I was able to console myself that at least I didn’t have to try run at
1.15km in 5:01, 4:23/km,
4.81km in 20:03, 4:10/km,
5.99km in 27:09, 4:32/km:48/km pace.
Totals: 1.0hrs – 11.94/km
Weekly Totals;
Swim: 6.0hrs – 15,700m
Bike: 11.0hrs – 318.91/km
Run: 4.5hrs – 57.39km
Other: 1.0hrs
There was some good stuff done this week. My swim form is still bugging me, and as good as it would have been, to have swam the two 100s off 1:30 on Monday, I wouldn’t swap it for the sub 30 minute 20km TT, I rode on Tuesday. There is no question about which would be more advantageous to a triathlete. And while I’ve still a lot of swimming to do before I manage the first feat, it’s confidence boosting to know I’ve achieved the second.0 -
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