I Am the Master of My Fate

zico10

Monday 25th July
a.m.
Rest

p.m.
Swim
25m pool, coached session

16*50m off 60", every 4th one fast (41"-42"),
8*25m drills,
12*100m off 1:45 (1:33-1:37),
3*50m off 60", desc. 1-3 (50", 45", 42")

In the set of 12*100m, we were supposed to do every fourth one fast, but I just couldn't find that extra gear tonight and try as I might they were were all coming in on pretty much the same time. The other two in my lane seemed to be coping fine with it, which made it even more frrustrating. I eventually gave up and simply started targetting 1:35. After resting all day, I would have hoped for better, so it was a bit disheartening how I swam tonight.
Totals: 1.0hrs - 2,350m


Tuesday 26th July
a.m.
Swim
25m pool, coached session

200m warm up,
6*200m w. 15" rest, getting progressively faster every 25m,
200m easy,
6*200m pull - steady,
100m easy,
5*50m as fast/easy/fast/easy/fast (41", 41", 40")
200m

Bar the final set of 5*50m, when I left a sizable gap between me and the guy ahead of me, I was getting a draft all throughout the session. It made for an easy morning, which with a busy week behind and ahead of me, was most appreciated.
Totals: 1.5hrs - 3,350m

Cross training

2 x 30 minutes on cross trainer, steady effort

Totals: 0.5hrs - n/a

p.m.
Cycle
Road Bike (no aero bars)
2½ hours w. 2 sets of {30 seconds fast & 30 seconds recovery}

67.97km in 2:19:14, 29.3km/hr, 130m elev. gain, (+2 not recorded)
30 second efforts;
Set 1 - 1) 42.3km/hr, 2) 36.6km/hr, 3) 40.1km/hr, 4) 38.2km/hr, 5) 37.9km/hr, 6) 37.1km/hr, 7) 39.3km/hr, 8) 39.1km/hr, 9) 35.8km/hr, 10) 39.9km/hr, Avg. 38.63km/hr
Set 2 - 11) 39.3km/hr, 12) 39.6km/hr, 13) 36.0km/hr, 14) 38.7km/hr, 15) 36.8km/hr, 16) 40.3km/hr, 17) 37.2km/hr, 18) 35.5km/hr, 19) 40.8km/hr, 20) 40.1km/hr, Avg. 38.43km/hr

It was a wet and miserable evening and when the weather is like this I generally cycle my road bike. I still haven't put the clip-on bars back on the bike since the Sprint Relays a few weeks ago, so it was even harder to hit the speeds I would on my TT bike. After the efforts, I inadvertently ended up on twisty roads and with the rain getting heavier, it made for some very nervous cycling. I was very quick to go onto my breaks and my average speed, which had been in excess of 32km/hr for the first hour, dropped off quite drastically once I had completed the efforts.
Totals: 2.5hrs - 69.44km


Wednesday 27th July
a.m.
I wanted to get out on the bike early, but I procrastinated and then procrastinated some more, then probably went to the shop or something, and by the time I did start cycling, the whole morning had passed me by.

p.m.
Cycle
TT Bike
4 hours steady

134.14km in 4:02:05, 33.2km/hr, 514m elev. gain, (+4km not recorded)
Pace for each hour; 1) 33.8km/hr, 2) 32.9km/hr, 3) 33.3km/hr, 4) 33.1km/hr

I didn't take out any fuel for this and made do with only water and High 5 Zero. Curious to see how well I hold pace over a long ride, I took splits every hour. Despite holding consistent speed over the spin, my energy levels dropped towards the end. Maybe my fueling strategy, or lack thereof, wasn't the wisest thing to do. Still losing weight is a priority now and I'll have to continue going out under fueled until I'm happy with the figure I see on the scales. It was a productive day in the saddle though and it points to positive signs going forward.
Totals: 4.0hrs - 138.14km

S & C

50 minutes strength work

Totals: 1.0hrs - n/a


Thursday 28th July
a.m.
Swim
50m pool
3.8k Wetsuit TT (Roka Maverick)

200m warm up,
3,800m in 1:02:38 - 1:39/100m (400m in 6:10m - 1:33/100m, 1,900m in 30:35 - 1:37/100m),
100m cool down

This followed the same pattern of all the other times I've done a wetsuit TT in a pool. Inevitably, I overheat and start to slow down. It's hard to know what an IM effort should be, but 6:10 for the first 400m was probably just slightly too fast. My concentration started to waiver as well, and that along with starting too fast had an impact in my drop off in pace.
I haven't done such a TT since last September. I was 100 metres short that day, but making adjustments for that, today's was about a 2½ minute improvement. Some of that is down to a faster suit, but perhaps some of it is down to improved swim proficiency. It's not enough of an improvement for my liking though and a sub 60 IM swim seems a long way off after today.
Totals: 1.5hrs - 4,100m

p.m.
Cycle
TT bike
5 hours w. 2 x 40min IM Efforts

169.33km in 5:00:00, 33.9km/hr, 603m elev. gain, (+4km not recorded)
IM efforts; 1) 24.15km in 40:00, 36.2km/hr, 116m elev. gain & 125m elev. loss, 2) 24.94km in 40:00, 37.4km/hr, 107m elev. gain & 127m elev. loss

My fuel today was 1.5L of water, 1.5L of sports drink, 1 bag of jelly beans, 4 mini chocolate bars and a can of Red Bull. I only started the IM efforts after 2½ hours of steady cycling. In anticipation of the harder work to come, I took sugars on from the start. I was happy with the speeds I held for both of the IM efforts, and in some ways the hardest part was getting the effort back up to steady, to finish off the cycle.
This was the second day in a row when I finished a long cycle with an average pace within 10% of my goal IM pace. Setting out, this wasn't a target for either ride. I think this is a good place to be and it's hard not to be content.
Totals: 5.0hrs - 173.33km


Friday 29th July
a.m.
Cross Training

3 x 30 minutes on cross trainer, steady

Totals: 1.5hrs - n/a

p.m.
Swim (buoyancy shorts)
50m pool

400m warm up,
8*50m off 65", desc. 1-4 & 5-8 (55", 50", 47", 42"),
6 sets of {100m fast off 1:40 & 400m IM Effort}, 45" recovery between sets
200m cool down

I did sets 1, 3, 4 and 6 as pull, and 2 and 5 as fs. As best as I can remember, my times for the 100s pull were 1:27, 1:28, 1:28 and 1:31. For the fs, they were 1:31 and 1:33. For the 400s, I held about 1:38/100m pace for the first three 400m pull and 1:40/100m for the first 400m fs. I started to tire during the final two 400s, and my times started to drift out by a couple of seconds per hundred. I found this a tough session, but if it was easy, then my targets would obviously have been too soft.
Totals: 1.5hrs - 4,000m


Saturday 30th July
Cycle
TT Bike
2½ hrs w. 2 sets of {10 x (30" fast & 30" recovery)}

83.00km in 2:35:42, 32.0km/hr, 291m elev. gain, (+4km not recorded)
Avg. speed for efforts;
Set 1(wind assisted) - 1) 42.7km/hr, 2) 39.4km/hr, 3) 48.2km/hr, 4) 44.2km/hr, 5) 40.2km/hr, 6) 46.3km/hr, 7) 44.6km/hr, 8) 41.3km/hr, 9) 39.9km/hr, 10) 47.2km/hr, Avg. 43.40km/hr
Set 2 (headwind) - 11) 45.4km/hr, 12) 36.2km/hr, 13) 39.4km/hr, 14) 41.0km/hr, 15) 41.9km/hr, 16) 37.7km/hr, 17) 38.3km/hr, 18) 45.1km/hr, 19) 43.4km/hr, 20) 40.0km/hr, Avg. 40.84km/hr
Avg. speed over the 2 sets: 42.12km/hr

Not 100% sure how I'd fare for the fast parts, I made sure to do the first set of 10 with the wind at my back. Had they been a complete disaster, I probably wouldn't have been brave enough to do the second set facing into the wind. As it was though, they turned out okay and I was confident I wouldn't fall apart during the second set.
Totals: 2.5hrs - 87.00km

I was hoping to run off this bike, but my toe is still sore and I wasn't prepared to risk it.


Sunday 31st July
Swim
25m pool (w. buoyancy shorts & pull buoy)

4 sets of {800m steady & 200m easy (50 bs/50 fs)}

I was holding <1:40/100m pace early on in the session, but this drifted out to 1:45/100m by the end. I'd been drinking the night before, which made what should have been a comparatively easy session more difficult than it should have been.
Totals: 1.5hrs - 4,000m

Cycle
TT bike
3 hours steady

95.18km in 3:08:15, 30.3km/hr, 416m elev. gain

This should have been 4 hours, but I was very late starting and didn't want to be cycling into the dark. It was also meant to be one steady effort, but as I was hungover, a "steady effort" was relative.
Totals: 3.0hrs - 95.18km



Weekly Totals;
Swim: 6.5hrs - 17,800m
Cycle: 16.0hrs - 563.59km
Run: 0.0hrs - 0.0km (I'm starting to worry about this.)
Other: 3.5hrs (There was only one S & C session in this, something I told myself wouldn't happen this year.)


I'm halfway through a fortnight of big bike volume. The training is challenging, but I think I'm coping with it. My cycling is definitely in a better place than it was 12 months ago, but I guess the acid test of this is racing. Caroline Kearney is the next race I've entered and as I did it last year, it's going to be a good barometer.
On running, I think I'm almost ready to return. The pain is almost gone and were it not such a critical point in the season for me, I would have chanced it over the weekend.

MojoMaker

Good luck in CK - you deserve a big day on the course.

zico10

Monday 1st August
Cycle
5 hours steady, w. 2 x 40 minute IM Efforts

165.32km in 5:10:12, 32.0km/hr, 576m elev. gain
IM Efforts;
23.62km in 40:01, 35.4km/hr,
24.69km in 39:59, 37.0km/hr,
Totals: 48.31 in 1:20:90, 36.2km/hr

I was down in Roscrea and the roads I was on aren't the ones I regularly cycle. So even in ordinary circumstances, direct comparisons between this and other long rides would not be valid. It wasn't a pleasant day to be out for a 5 hour spin. It was wet and with intermittent showers forecast for the whole day, I wore a Castelli rain jacket for the entire ride. While this gave some protection from the rain, it wasn't the most aero thing to be wearing. Despite going too slow for the first effort, but my average speed over the two IM efforts was on target. The average for the rest of the ride was not quite where I would have liked it to be though.
Totals: 5.0hrs - 165.32km


Tuesday 2nd August
a.m.
Swim
25m pool, coached session

200m warm up,
350m drills,
4*200m pull, every second 50m fast & rest steady,
100m easy,
3*100m fast (1:30 approx.),
100m easy,
4*200m paddles & p.b., every third 50m fast & rest steady,
100m easy,
10*50m sprints (40"-41"),
200m cool down

I felt like I was swimming well this morning. Peter said I might have swam 39.999' seconds for one of the 50s, which if it did happen, would have been a nice barrier to break.
Totals: 1.5hrs - 1,050m

p.m.
S & C

50 minutes strength work

Totals: 1.0hrs - n/a

Cross training

2 x 30 minutes on cross trainer

Totals: 1.0hrs - n/a


Wednesday 3rd August
a.m.
Nothing, this wasn't my intention, but something came up which put paid to any morning session.

p.m.
Cycle
Turbo 2½hrs. steady w. 2 sets of {30" fast & 30" recovery}

79.60km in 2:29:28, 32.0km/hr, 487m elev. gain
Efforts;
Set 1 - 1) 55.0kph, -9m, 2) 44.9kph, +2m, 3) 46.3kph, -2m, 4) 48.7kph, -7m, 5) 48.7kph, 0m, 6) 39.7kph, -2m, 7) 40.2kph, 0m, 8) 43.5kph, 0m, 9) 32.1kph, +2m,* 10) 35.3kph -2m*
*headwind
Set 2 - 11) 46.7kph, 0m, 12) 36.7kph, +6m, 13) 46.4kph, -5m,14) 46.7kph, 0m, 15) 46.9kph, +2m & -3m, 16) 31.3kph, +9m, 17) 40.9kph, 0m, 18) 50.5kph, -7m, 19) 43.5kph, 0m, 20) 44.8kph, 0m, 21) 41.4kph, +2m (I miscounted the efforts and ended up doing an extra one by mistake)

There was a very strong wind today and it was hugely advantageous when it was at my back, not so much fun cycling into it though. (I got two very soft KOM awards on Strava on account of it.) I was down in Roscrea and did this cycle on the old N7, from Roscrea to Mountrath, and back again twice. The only town you've to pass through is Borris-in-Ossory, but ordinarily you can pass through it without any hold ups. Mountrath is a different matter though and I was hoping to be finished my efforts before I reached the roundabout in this town, that would signal the start of the return trip to Roscrea. I'd usually split my efforts 50/50 between cycling both into and with the wind, but cycling hard into the wind today would have been an awful slog and I just wasn't in the mood for it. Rather inconveniently from this practical point of view, the tailwind was so beneficial, I ended up in Mountrath way sooner than I had hoped and with two efforts left to do. I wasn't going to be able to cycle both quickly and safely through the town. I'd no other than to perform a U-turn and do the final two efforts of the first set into the wind. I had absolutely no momentum built up when I started my first effort into the wind and there was a dramatic drop off in speed. The next effort was a little bit better, but not much.
After this, I had 30 minutes recovery before the second set started, which gave me plenty of time to cycle a long enough stretch of road, so as I wouldn't end up back in Mountrath during the second set.
Totals: 2.5hrs - 79.60km

Swim
25m pool

3 sets of {100m w. 10' rest, 200m w. 15' rest, 300m w. 20' rest, 400m}

I was back up in Dublin and did this in the NAC. There were two other much slower swimmers in the lane and although they were proving to be a nuisance at times, they didn't cause me any real delays. I did them all as pull and aimed to hold a high cadence throughout.
Totals: 1.0hrs - 3,000m


Thursday 4th August
a.m.
Swim
25m pool, coached session

400m warm up,
4*50m building,
300m drills,
12*50m off 60", every 3rd one fast,
200m pull, steady
12*50m off 70", every 2nd and 3rd one fast,
200m pull, steady,
8*50m off 90", all fast,
6*25m sprints off 45",
200m cool down

I found this a tough session. The distances were short, but trying to repeatedly hit fast times was tiring.
Totals: 1.5hrs - 3,050m

p.m.
Cycle
TT bike
4 hours steady

136.44km in 4:00:01, 34.1km/hr, 542m elev. gain, (+3km not recorded)
One hour splits; 1) 34.3km/hr, 2) 34.1km/hr, 3) 34.5km/hr, 4) 33.6km/hr

This is the third time this fortnight I've been in the middle of a three day cycle of 2.5hr, 4hr and 5hr rides. I was a bit concerned with what I perceived to be poor showings in the second of these cycles, and I wanted to minimise the chances of this trend continuing. One option was to go out with some fuel, but as I still have a poor body image and want to lose weight, this wasn't an option. The other thing I could do was make a change to the clothing I wore. In all the recent rides I've done, I've worn the 2015 HOTW gilet. For something that was free in a goody bag, it's a great piece of kit, but not very aero. Today, I wore a cycling jacket instead of the gilet and it helped minimise drag. The trade off was that I was too warm, but it's good prep for an Ironman in warmer climes I guess.
Without putting in any efforts, I was probably a little overly concerned with my speed. As a result, the overall effort was probably slightly above what it should have been. I'd only 750ml of High-5 Zero for the entire ride and I was happy with the consistency in the speed I held over the 4 hours. Some sections of road were wet, which would have led to reduced speeds. Setting out, I'd have been happy to average out at 33km/hr, so to finish with an average speed over 34km/hr is satisfying.
Totals: 4.0hrs - 139.44km


Friday 5th August
Cycle
TT Bike
5 hours w. 3 x 40 minute IM Efforts

167.56km in 5:00:01, 33.5km/hr, 698m elev. gain
2hrs steady, 1 hour splits; 1) 33.45km, 2) 32.11km
IM Efforts;
1) 23.88km in 40:01, 35.8km/hr, 62m elev. gain & 95m elev. loss, (10' recovery),
2) 23.04km in 40:00, 34.6km/hr, 109m elev. gain & 80m elev. loss, (10' recovery),
3) 24.57km in 40:01, 36.9km/hr, 62m elev. gain & 95m elev. loss, (10' recovery),
Totals: 71.49km in 2:00:02, 35.76km/hr,
Final ½ hour: 16.39km, 32.8km/hr

This was a tough ride and I found the IM efforts the toughest I've done over the last two weeks. They were slightly off the pace I wanted to hold, but at the end of a tough 2 week block, they weren't disastrously slow. I had 1.5L of water in a Camelbak, 750ml of sports drink, 750ml of Coca-Cola, 6 mini chocolate bars, 2 bags of sweets. Caffeine was in short supply and I felt under fueled. The above isn't the fuel I'm going to take out with me on my Ironman bike eg. They're overpriced and I think unnecessary on training spins, but it's probably time to invest in a couple of boxes of gels, as they're what I'll be using in my race.
Totals: 1.0hrs - n/a

Run
5km steady & 2km at IM Pace

7.01km in 31:10, 4:27/km,
First 5km in 22:53(4:43/km), last 2km in 8:17(4:08/km)

Going for a run has been something I've been threatening to do for over a week, but I just didn't feel 100% ready until today. Even still, I was a little bit trepidatious starting off and wore the most cushioned runners I have. I started about 20 minutes after finishing my cycle and began with no specific plan other than to hopefully stay on my feet for half an hour. I took off at a conservative effort and got through 10 minutes without any issues and I was quite pleased to see an average pace of 4:37/km on my watch, not just because I haven't ran properly in well over a month, but also because of the minimal effort it took shortly after a long bike ride.
Without any conscious effort, my pace increased over the next 10 minutes. I still hadn't felt any pain and I started to think about increasing my pace. After 5km, I hit the lap button on my Garmin and started running faster with the intention of holding IM marathon pace for 1km. 1km passed, and I still had a bit to go until I got home. I was feeling okay and decided to sustain the intensity I was running at. I slowed down slightly at the start of the second kilometre and the average pace showing on my Garmin started to drop. I had to dig a little bit deeper at this point and it was the only stage of the run where it felt like a struggle. I realise this is a bit of a write up for what was a very short and simple run, but my toe caused no trouble and it felt like a huge success to get through it unscathed.
Totals: 0.5hrs - 7.01km


Saturday 6th August
S & C

50 minutes strength work

Totals: 1.0hrs - n/a


Swim
50m pool

8 sets of 300m fs & 300m pull, IM effort w. 1 minute rest

This was only supposed to be an easy day and I wasn't overly concerned with my pace, but this felt tougher than it should have done. The initial 100m of each 300m was always the fastest, which might point to tiredness at the end of a high volume fortnight.
Totals: 1.0hrs - 2,400m


Sunday 7th August
Cycle
TT bike
4 hours steady

115.66km in 4:03:54, 28.5km/hr, 961m elev. gain, (+3km not recorded)

I was cycling in North County Dublin this morning, which would be hillier than the roads I usually cycle in Meath. It was quite windy as well and for both these reasons my average speed was well down in what it usually would be. My legs felt fatigued and the hills took more and more effort to get up as the cycle went on.
Totals: 4.0hrs - 118.66km

Run
50 minutes easy

9.52km in 50:01, 5:15/km

I took it very easy for this run and only had the time showing on my Garmin. I wasn't looking to break any records, but I would have hoped to finish with a faster pace.
Totals: 1.0hrs - 9.52km



Weekly Totals;
Swim: 5.0hrs - 11,900m
Cycle: 20.5hrs - 674.58km
Run: 1.5hrs - 16.53km
Other: 3.0

This was the end of a tough two week block and I was glad to get through it in the manner I did. I'll take it easy for a couple of a days and introduce some intensity towards the end of the week. I've Caroline Kearney to do on Saturday, which I started last year. I got through the swim and the bike, before pulling out on the run. I've two legs for comparison and I hope I'll go faster in both of them. Then not having ran in so long, I'm not sure what to expect. Hopefully I won't have lost too much speed, but whatever happens I expect to suffer. There are a few other names on the start list, I'm looking forward to facing, so it should be fun whatever happens. Then on Sunday, I've managed to get a place on a relay team for Dublin 70.3. I'll go hard and hopefully break 30 minutes. If I can't do that, then while it won't destroy my confidence, it'll make a sub 60 IM swim, this September, seem unlikely.

Dory Dory

So you are doing the swim leg for the Dublin relay then? Good for you!! But as you already know, every swim course is different and imperfect, so do not even fret if you don't get your sub 30 swim. Unless you totally choke out there, your time could quite possibly be completely irrelevant to what your potential is in September.

zico10

Dory Dory wrote: »

So you are doing the swim leg for the Dublin relay then? Good for you!! But as you already know, every swim course is different and imperfect, so do not even fret if you don't get your sub 30 swim. Unless you totally choke out there, your time could quite possibly be completely irrelevant to what your potential is in September.

Like you say, no two swims are the same. Both years I've swam in Mallorca, the water was very smooth and the saline dense waters of the Mediterranean is a much easier place to swim than the Irish Sea. But the plan is to go all out on Sunday. Unless it is very choppy, if I can't break 30 minutes with such an effort, then I don't see how I am going to break 60 for twice the distance, when my effort will be far more controlled.

Whatever happens though, I won't fret about it. I'm sure I'll only be a minute or two either side of 60 in September. The swim is not going to make or break my race. I'd just like to see a positive return on the investment I have made in the pool, on Sunday.

I still haven't cut the legs in my Roka. So I won't have that excuse if it's a dissappointing swim on Sunday.

peter kern

if i rember correctly hardly anybody broke 30 last year
looks to be less windy this sunday but still not a fast swim. (its always more like a hilly swim ;-)

Doeshedare

peter kern wrote: »

if i rember correctly hardly anybody broke 30 last year
looks to be less windy this sunday but still not a fast swim. (its always more like a hilly swim ;-)

Also the tidal range in the Med is only a few cm versus a possible 4.75m in Dublin Bay.

zico10

Monday 8th August
a.m.
Morning off

p.m.
Swim
25m pool, coached session

3*400m off 6:45 (6:30 approx.),
50m easy,
4 sets of {4*25m off 35" alternating easy/fast & 100m steady off 2:00},
9*50m off 60", every 3rd one fast (40"-41"),
200m cool down

I was drafting someone all night, which meant huge energy savings. On top of the buoyancy shorts I was wearing, it made for an easy night. The same guy I was drafting tonight is also racing Caroline Kearney. My plan is to draft him and if I can manage to hold his feet then, like I did tonight, I'll be off to a great start in the race.
Totals: 1.0hrs - 2,700m


Tuesday 9th August
a.m.
Cycle
TT Bike
3 hours easy

77.31km in 3:00:49, 25.7km/hr, 258m elev. gain

I kept my chain in the small ring throughout and moved into the easiest gears on even the slightest hint of an incline.
Totals: 3.0hrs - 77.31km

p.m.
Swim
25m pool

200m warm up,
200m drills,
4*50m building,
6*100m fast w. 5" rest,
50m easy,
6*50m fast w. 5" rest,
200m pull easy,
5*100m fast w. 5" rest,
50m easy,
5*50m fast w. 5" rest,
200m pull easy,
4*100m fast w. 5" rest,
50m easy,
4*50m fast w. 5" rest,
200m cool down

I'm taking it easy for a few days and I wore buoyancy shorts for the second day in a row. My times for the fast 100s varied from 1:36 to 1:42. I'd like to have shown more consistency, but it was after 9 p.m. when I was swimming and I wanted to be at home watching television. The focus just wasn't there, I don't think it will be something that will happen in a race, but it'd be better if I didn't let it happen in training either.
Totals: 1.5hrs - 3,600m


Wednesday 10th August
a.m.
Run
40 minutes easy

8.13km in 40:01, 4:55/km

It was a wet morning, not that it really matters when running. I wasn't trying to run fast, but it felt like it would have been a hard ask if I was. Hopefully, it'll come easier to me on Saturday.
Totals: 0.5hrs - 8.13km

p.m.
S & C

1 hour strength work

Totals: 1.0hrs - n/a

Cross training
Cross trainer

60 minutes straight through, steady effort

Totals: 1.0hrs - n/a


Thursday 11th August
a.m.
Swim
25m pool, coached session

200m warm up,
1,000m pull,
500m drills,
5*50m fast off 75" (40"-41"),
100m easy,
6*25m sprints (18"-19"),
300m cool down

I was a sharing the lane with a faster swimmer today. I left a 5 second gap when we were doing the fast 50s, so there was no drafting benefit to be got. Then I swam sided by side for the 25 sprints. He was easily pulling ahead of me, so I did my best to get in his hips and catch a draft, but that was easier said then done as well.
Totals: 1.5hrs - 2,500m

p.m.
Cycle
TT bike
2 hours steady w. 2 sets of {5 x (30" fast & 30" recovery)}

64.00km in 1:52:00, 34.3km/hr, (+3km not recorded)
1 hour steady,
Efforts;
Set 1 - 1) 40.7kph, 2) 39.8kph, 3) 40.7kph, 4) 43.3kph, 5) 39.6kph
10 minutes steady,
Set 2 - 6) 39.2kph, 7) 46.0kph, 8) 40.7kph, 9) 41.8kph, 10) 43.6kph
Avg. 41.54km/hr

Both sets of efforts were with the aid of a tailwind.
Totals: 2.0hrs - 67.0km


Friday 12th August
a.m.
Run
Steady w. 2 sets of (80", 60" & 40" at tri sprint pace), equals recoveries

10.89km in 47:21, 4:21/km
Pace for efforts; 1) 3:25/km, 2) 3:17/km, 3) 3:16/km, 4) 3:26/km, 5) 3:21/km, 6) 3:22/km

This might have been too hard/long on the eve of a race, but after a 6 week layoff, I felt it was important to do some fast paced stuff before the race. Nothing fantastic about the speeds I was hitting, but it will do and I was glad to get through it without any issues.
Totals: 1.0hrs - 10.89km

p.m.
Swim
50m pool

4*50m all out off 60" (40", 40", 42", 41"),
250m steady (4:20),
3*100m off 2:00 desc. 1-3 (1:33, 1:30, 1:26)
50m easy back stroke

I did this with both buoyancy shorts and a pull buoy. The logic was that it would get my arms primed for the race tomorrow, while my legs could take a break.
Totals: 0.5hrs - 800m


Saturday 13th August
Run
Warm up for race; ½hour w. 3*40 seconds fast & 2*3 minutes at goal race pace

6.26km in 27:59,
Pace for 40" efforts: 3:22/km, 3:24/km & 3:31/km
Pace for 3' efforts: 3:37/km & 3:38/km

Other than to go fast, I'd no goal pace for the 40 second efforts. I'm not quiet sure I managed this and it didn't fill me with huge belief that I'd hit the target pace for the efforts of 3 minutes duration. Well, I was pretty confident I could hit my desired pace of :40/km, but I wanted them to feel easy and I can't say that they did. It wasn't a great sign ahead of the 10km run leg, but at least my toe didn't cause any problems. And this gave me the confidence that no matter how slowly I ran, at least I'd get through it without further derailing my IM training.
Totals: 0.5hrs - 6.26km

Race
Caroline Kearney Memorial Triathlon
Swim
The swimmers were lined out in a long row and I wasn't really sure of the best place to start. Seemingly news filtered through to PK I'd picked a bad one, and I don't know enough about OW swimming to argue.
Anyway, I found a club mate whom I knew was capable of swimming 60-90 seconds faster than me. My plan was to hold his feet for as long as possible and hope I might even be lucky enough to be dragged the whole way around the 1.5k course. The best laid plans often go awry though and the starting gun caught me by surprise. In my hesitancy, I was jostled off my club mate's feet and lost him as soon as the race started.
I then had to revert to plan B, which basically was to swim as fast as I could for the first minute and hopefully find some useful stranger to draft. Instead, I found myself in a sort of no man's land and ended up swimming on my own for the majority of the 1,500m. I could see swimmers to my right, but I was convinced none of them were swimming a straight line and I saw no point in wasting energy to make contact with them. After rounding the second buoy, I got back to the swim exit entirely off my own steam. Another swimmer approached from the right just behind me, stood up did a few dolphin dives and gracefully made it out of the water before me, as I just looked on in envy at this ability.
Time: 00:24:39

T1
I was wearing my Zerod Vanguard, for the sole reason it's easier to get off than my Roka. My time of 1:20 was 23 seconds slower than the fastest individual's split, but with such a short run from bike to mount line, I'd opted to put my cycling shoes on in T1. I'd forgotten I'd left my shoes on the ground and it was only at the last second, I stopped myself from grabbing my bike from the rack, when I realised there were no shoes clipped into the pedals. I stooped down and put them on and ran as fast as the cleats would allow me across the mount line.
Time: 00:01:20

Cycle
The decision to put my shoes on in transition no doubt added a few seconds to my time in T1, but I was able to put the power down straight away on the bike. After 20 seconds, I turned around to see had guys who came out of T1 just behind me closed the gap at all. The opposite had happened and I had pulled away from them by quiet a margin. All set to race, I shifted down a few cogs and began the cycle in earnest.
I'd remembered it as a fast course from last year and I was hoping for a sub 60 bike split today. So I was surprised by the number of drags in the first 16 kilometres. Although I was passing people consistently, I found it tough going with the wind, the surface and the undulating gradient. I felt like I should have been moving faster, but it just wasn't happening for me.
It wasn't until got to Klibeggan and turned left onto the R446 that I was consistently hitting the speeds I felt like I needed to be. I was a bit behind target and was constantly doing calculations in my head wondering if a sub 60 bike split was still on. I knew from last year that the course was slightly longer than 40km and an overall 41km split under the hour was out of the question. It was going to be touch and go as to whether I'd get 40km covered in under the hour. The cyclists ahead of me were taking longer to pass and I was running out of road in which to pass them.
I could see Brendan Murphy of Belpark from a long way off and we were nearly back in the grounds of the Adventure Centre by the time I eventually did catch. Although I'd finally passed him, they were were some twists and turns in the remaining section of road and I couldn't put any distance into him.
The dismount line was approaching, so I got my feet out of my shoes and readied myself for a flying dismount. I was traveling at quiet a speed and went too hard on the brakes to slow myself. This allowed Brendan Murphy to close the small gap I had opened up on him to practically nothing when we crossed the dismount line and in the 20 or so metres that separated the dismount line and T2, he crossed the timing mat before me.
Time: 01:02:19

T2
This felt like a bit of a disaster, twice I bent down to put on my shoes, and twice my abs seized up, forcing me to stand upright again. They were still sore the third time I stooped down, but I was able to at least pug my runners on.
Time: 00:01:00

Run
Brendan Murphy who had transitioned 10 seconds quicker than me, was out running well before me. I knew he was a good runner and I was going to have my work cut out to reel him back in. The gap between us just grew and it didn't take long for me to realise that I simply wasn't going to catch him. Instead I started to worry about who was behind me and hoped I'd be able to hold my position at the very least. My pace which started off at 3:40/km went out to over 3:50/km. Before I got to halfway, I could see that my pursuers were gaining ground on me. One of them passed with eased and I was relegated to 7th. The next guy hot on my heels was the same club mate I had been hoping to draft off in the swim. I'd passed him after about 13km on the bike and he had obviously made significant ground on me in the first part of the run. I was going to have to pick up the pace to hold him off. This served as motivation though and I got my pace back down to 3:46/km during the mid part of the run. The occasional glance over my shoulder during kilometres 6 and 8, told me my club mate wouldn't be catching me. Someone up ahead was coming back to me and my running had some focus again. I never did catch him and before we got to the finish line, we had to turn left and make our way up a short grassy hill. I'd one final look over my shoulder to reassure myself that my 7th place was safe. I was a bit surprised to see someone other than my club mate closing on me. This guy, running an impressive 34:32, turned out to have the fastest run split of the day. Luckily for me he ran out of road and I crossed the line 6 seconds before him. My Garmin showed the distance as being 10.01km, so it's great to have completed a triathlon, where the route was pretty much bang on accurate. It's just my time of 38:20 that needs to improve.
Time: 00:38:20
Overall Time: 02:07:40

Totals;
Swim: 0.5hrs - 1,500m
Cycle: 1.0hrs - 41.5km
Run: 0.5hrs - 10.0km

I wasn't overly happy about this race when I crossed the line. For the previous 2 years, my run has typically been my strongest leg and I can't remember a time when I was passed by someone else, or failed to catch anybody, after getting off the bike. Both these things happened here and the run today was dispiriting. After a few days reflecting on things though, I can see that I am being a bit melodramatic. I was just back from a long layoff from running and until the day before the race, I hadn't ran below 4:10/km in 6 weeks. It was too much to expect to be back running at my usual pace today. Positives to take from the race are; 1) I finished with the fastest bike split. Years ago, it was with admiration I'd look at the athletes who could do this in a race. Today it was me and without getting carried away, I think it's proof that the training I'm doing is paying dividends. and 2) While I still give up way too much time on the swim, comparing my split to others who raced both this year and last, there are signs of progress.

The next race I'll be doing is The Lost Sheep and touch wood I'll get through the intervening weeks unscathed. With a better lead in and over a distance that is more suited to my strengths, I'll be looking for a more successful day out.


Sunday 14th August
Swim
Dublin 70.3

1.9km in 33:16, 1:45/100m

A couple of weeks ago, I got the opportunity to do this swim as part of a relay team. It seemed like good race practise, so I took up the offer. When the weekend came and I realised how much hassle was involved, I found it very hard to get excited. I hadn't studied the course, and it ended up costing me. After the race on Saturday, today was another silly o' clock start. This dampened any remaining enthusiasm I had.
Once it was nearly time for the relay wave to start, I made my way to the swim start and in due course crossed the timing mat. Once in the water, I guess my competitive streak kicked in and I started working. I got to the furthest buoy without issue, but once I rounded this, my lack of preparedness ended up costing me. I started swimming straight for the swim exit instead of heading for the final buoy on the course we had to swim around. I was going off course for a few minutes, when one of the kayakers came up to me and pointed out where I should be going. I couldn't see where he was pointing me to, so I had to stop, lift my goggles and get my bearings. I was back on course then and finished the swim well outside my hoped for finishing time of 30 minutes. I wasn't wearing a Garmin and it's hard to know how much time I lost. And as an indicator of my swim time in Mallorca, today wasn't much use.
Still it was good to be involved in the event. I felt bad that my mistake had cost the team some time, but they were both cool about it. They weren't there to compete and were happy just to have somebody to do the swim for them.
Totals: 0.5hrs - 1,900m

Cycle
5 hrs steady

149.65km in 4:53:27, 30.6km/hr, 556m elev. gain

This was on the easy side of steady. After the swim, I'd gone to The Park and stayed there for a few hours to watch the runners. A combination of this, the race yesterday, and all round tiredness meant this was a long day in the saddle.
Totals: 5.0hrs - 149.56km



Weekly Totals;
Swim: 6.0hrs - 13,000m
Cycle: 11.0hrs - 334.87km
Run: 2.5hrs - 35.29km
Other: 2.0hrs

zico10

Monday 15th August
a.m.
Nothing

p.m.
Swim
25m pool, coached session

8*50m off 60", desc. 1-4 & 5-8, (50", 45", 42", 40")
6*200m, first 3 off 3:45, second 3 off 3:30,
100m easy,
12*100m off 1:45, desc. 1-3, 4-6, 7-9 & 10-12, I think I just about managed to this, but it was very marginal. To the best of my memory, my slower times would have been around 1:39 and the faster ones coming in around 1:36.
4*25m as 25 easy/25 fast without taking a breath, (at least this is what the coach wanted us to do, but I wasn't able to and took a breath during each fast 25m.)

My legs were still heavy from the race on Saturday, so I wore buoyancy shorts and no way was I leading out the lane. I was tipping the toes of the lead swimmer, and I swapped lanes halfway through the session, so as he couldn't ask me to take over.
Totals: 1.0hrs - 3,000m

Cross Training

30 minutes on cross trainer very easy

I should have found time for this earlier in the day, but a whole day spent sitting on my couch watching The Olympics put paid to that.
Totals: 0.5hrs - n/a


Tuesday 16th August
a.m.
Swim
25m pool, coached session

3*50m building,
200m drills,
4*100m fast w. 25 fast/25 easy,
300m paddles & pull buoy steady,
4*100m paddles & pull buoy as 25 fast/25 easy,
200m easy,
200m drills,
300m pull steady,
2*100m kick,
4*100m getting progressive faster on each 25,
200m cool down

Totals: 1.5hrs - 2,950m

Swim
OW, Seapoint
After the swim session with Peter, we both went out to Seapoint where he instructed me on the finer points of dolphin diving and sighting. It was a lovely day, but I started to get cold and we had to end the session prematurely.
Totals: 1.0hrs - 1,000m

p.m.
S & C

50 minutes strength work

Totals: 0.5hrs - n/a

Cycle
TT Bike
2 hours steady

69.83km in 2:00:27, 34.8km/hr, 301m elev. gain, (+6km not recorded)
Hour 1) 35.7km/hr (predominantly tailwind), Hour 2) 33.9km/hr, (predominantly headwind)

Weather wise, this was probably the nicest day all year, so it was unfortunate it coincided with a relatively short day in the saddle. Even in the summer months when I go out cycling, I generally wear a couple of layers, including a jacket of some description. Today I opted for just a base layer and cycling jersey, which is a lot more aero than the clothing I usually wear. 34.8km/hr is a bit higher than the speed I generally hold, to think this improvement might be down to just a simple change in the clothes I was wearing, is a positive for when I'm racing in even more aero kit.
Totals: 2.0hrs - 75.83km

Run

40 minutes easy w. 8 x 30 seconds strides

Totals: 0.5hrs - 8.0km


Wednesday 17th August
a.m.
Cycle
2½ hours steady w. 10 x 3 minute IM efforts

97.5km in 2:51:25, 34.1km/hr, 320m elev. gain, (+6km not recorded)
Steady to start; 35.39km in 1:02:58, 33.7km/hr, 119m elev. gain & 105m elev. loss,
3' IM Efforts; 1) 41.3km/hr, 10m gain & 14m loss, 2) 42.2km/hr, 2m gain & 14m loss, 3) 39.9km/hr, 5m gain & 9m loss, 4) 42.8km/hr, 0m gain & 16m loss, 5) 39.1km/hr, 5m gain & 5m loss, (included a 180° turn at a roundabout) 6) 36.0km/hr, 15m gain & 0m loss, 7) 38.0km/hr, 6m gain & 0m loss, 8) 35.1km/hr, 19m gain & 0m loss, 9) 32.6km/hr, 23m gain & 0m loss, 10) 39.2km/hr, 12m gain & 8m loss,
Totals: 19.37km in 30:08, 38.62km/hr, 97m gain & 66m loss,
Steady to end; 37.19km in 1:08:21, 32.6km/hr 104m gain & 119m loss

Overall average pace for the IM Efforts was well above an earlier stated target of >36.0km/hr. With 31m more climbing than descending, one U-turn, and 55% of the time spent cycling into the wind, perhaps I can revise down my predicted Ironman bike split. My rides are following a similar pattern to the training I did for Connemarathon in 2014, when my runs got faster and faster for the same effort, over the 18 week block.
Totals: 3.0hrs - 103.51km

Run
Treadmill

6.76km in 30 minutes, 4:26km

I kept the speed at 12.5km/hr (when I wasn't working) and for eight separate accelerations, I increased the speed to 18.9km/hr for 30 seconds at a time.
Totals: 0.5hrs - 6.76km

p.m.
Cross training

30 minutes moderate effort on cross trainer

I did this straight after finishing on the treadmill.
Totals: 0.5hrs - n/a


Thursday 18th August
a.m.
S & C

1 hour, variety of exercises

I had to skip my regular session with Peter to meet an S & C coach in the NAC. He had a look at me performing the exercises he prescribed, and then made some changes to the program I've been following.
Totals: 1.0hrs - n/a

Swim
50m pool

400m pull steady,
4*100m off 1:50 (1:38, 1:40, 1:41, 1:42),
400m pull steady,
4*200m off 3:40 (3:30, 3:31, 3:28, 3:27),
400m pull, steady,
4*50m off 60", desc. 1-4 (53", 50", 48", 46"),
400m cool down

My times started to slip during the 100s. Then midway through the 200s, I decided I needed to concentrate and was happy to see it pay off in improved times. Except for a 400m cool down, I did this very same session exactly 12 months ago to the day. Back then it was in a 25m pool, but I still pushed off on the same times today, as doing so meant it would be easy to gauge improvement. I recorded the 100s as 1:38-1:43 back then, and the 200s at around 3:30. I keep changing my mind about how much time I lose in a 50m pool in comparison to a 25m one, but it's certainly something and the fact the times are the same is a sure sign I have improved. The improvement is only marginal, but with enough of them will all add up.
Totals: 1.5hrs - 3,000m

Run
Treadmill
40 minutes

Approximately 9km in 40:00

I kept the speed at 13.0km/hr and played around with the gradient, varying it from 0% to 10%, during the first 30 minutes. For the final 10 minutes, I kept the machine at 0% and increased the speed to 19.4km/hr, for four accelerations of 20 seconds duration, every 90 seconds. There was enough variety in the session to stop me from getting bored and I'm trusting the changes in effort will be beneficial.
Totals: 0.5hrs - 9.0km

p.m.
Run
30 minutes easy

5.17km in 30:02, 5:48/km

This was much later in the day to the previous run on the turbo, and the sun had set by the time I finished up. It was barely a shuffle and done just to get the legs moving, whilst I slowly build back up to the volume it takes to train for a marathon.
Totals: 0.5hrs - 5.17km


Friday 19th August
a.m.
Swim
25m pool

10*400m alt. pull/fs, steady w. 15m fast once every 100m
1) 6:47, 1:41/100m, 2) 7:05, 1:46/100m, 3) 6:52, 1:43/100m, 4) 7:05, 1:46/100m, 5) 6:52, 1:43/100m, 6) 7:13, 1:48/100m, 7) 6:39, 1:39/100m, 8) 7:12, 1:48/100m, 9) I didn't press start on my Garmin 10) 7:20, 1:49/100m

I don't generally wear my Garmin when swimming, but I wanted to see if having it would make me swim any faster. Not much evidence that it did. My times were slipping, which makes the quickest 400m pull on the 7th rep, a bit of an anomaly. This points to my concentration slipping rather than fatigue. I'd look at that as a good thing, only that it happens way too often.
Totals: 1.5hrs - 4,000m

p.m.
Cycle
3½ hours steady

105.31km in 3:25:13, 30.8km/hr, 677m elev. gain
1 hour splits; 1) 32.6km, 185m gain & 175m loss, 2) 27.5km, 375m gain & 400m loss, 3) 31.8km, 94m gain & 81m loss, final 25 minutes) 31.7km/hr, 22m gain & 19m loss

I had originally planned to go to the Wicklow Mountains today, but strong winds and rain changed my mind. I left it until much later in the evening until I did finally go out. The heaviest of the rains had passed, so conditions were a bit more tolerable. There were still some very light showers and the road was wet in parts. I was riding cautiously, and I wasn't making up for the time I lost on the climbs, when going round bends or downhill. I need a dry day for the my race in Mallorca, or it might be game over.
Totals: 3.5hrs - 105.35km


Saturday 20th August
Run
60 minutes steady

12.89km in 1:00:01, 4:39/km

I drove to The Phoenix Park for this run and except for the times I had to cross roads or paths, I did the entire run on grass. My broad goal was to keep the pace between 4:24-4:48/km, which was never difficult, but I found myself slowing down, without willing it, as the hour progressed.
Totals: 1.0hrs - 12.89km


Sunday 21st August
Cycle
Road bike
3 hours steady

97.25km in 3:04:28, 31.6km/hr, 379m elev. gain

I bought some 'go faster' bars off Fazz and I dropped my TT bike off in a shop to get them put on. That meant I was stuck with my road bike. I'd great intentions to start this bike ride before 8 a.m. and have 5 hours done by early afternoon. I still hadn't put tri-bars back on my road bike, since the Sprint Relays at the start of July. This and a lot of other messing about put paid to my great intentions and it was nearly 11 o'clock by the time I started. I'd a 1 hour run planned for after the cycle, and because I wanted to watch the Tipperary v Mayo match throwing in at half 3, the 5 hour cycle was reduced to a measly 3.
Totals: 3.0hrs - 97.25km

Run
50 minutes, start easy & finish fast

11.17km in 50:01, 4:29km,
Section 1 - (Target pace: 4:48-5:00) 2.08km in 10:02, (4:49/km), Section 2 - (Target pace: 4:36-4:48) 2.31km in 10:51, (4:42/km), Section 3 - (Target pace: 4:24-4:36) 2.03km in 9:07, (4:49/km), Section 4 - (Target pace: 4:12-4:24) 2.31km in 10:00, (4:19/km), Section 5- (Target pace: 4:00-4:12) 2.08km in 9:59, (4:07/km),

I was out running about 10 minutes after finishing the bike, and it only really felt challenging when I got to the final 10 minutes. And also at the start I guess, where I found it difficult to run as slowly as I'd planned.
Totals: 1.0hrs - 11.17km



Weekly Totals;
Swim: 6.0hrs - 13,950m
Cycle: 11.5hrs - 381.89km
Run: 4.0hrs - 52.19km
Other: 3.0hrs

There are positives to take from the week if I have a mind to look for them. I don't want to get complacent though, so I'll keep being hard on myself and always strive for more.
I'm glad to be back running. I'm still a bit off the mileage I'd like to be hitting, but I'll get there well before the end of September. None of the issues with my groin or toe have resurfaced on any of the runs I've done. So far, so good and hopefully I'll get a clear run of it until IM Mallorca.
Speaking of which, I'm on a plane on my way there, as I type. I'm going to get another three days to recce the course, and all going well I'll have mastered those cursed hairpins. #nostoneunturned

hf4z6sqo7vjngi

I hope it pisses rain when you are over there simply for this reason.

"There were still some very light showers and the road was wet in parts. I was riding cautiously, and I wasn't making up for the time I lost on the climbs, when going round bends or downhill. I need a dry day for the my race in Mallorca, or it might be game over."

After biblical rain in IMMT yesterday i was glad of spending 6hrs of bike time in similar conditions. Prepare for everything.

zico10

Ahmed Wide Ostrich wrote: »

I hope it pisses rain when you are over there simply for this reason.

I'm not really sure why you'd wish this upon me, but I'll just assume you fogot a smilie.

If it rains, it rains and I'll get on with it. But I'm sure I'm not the only one of the 3,000 participants who is hoping for a dry day.

hf4z6sqo7vjngi

zico10 wrote: »

I'm not really sure why you'd wish this upon me, but I'll just assume you fogot a smilie.

If it rains, it rains and I'll get on with it. But I'm sure I'm not the only one of the 3,000 participants who is hoping for a dry day.

There was never no smiley intended. You have the talent undoubtedly to qualify for Kona. In your own words in the last post and previous posts you have touched on, riding in the wet, descending and general bike handling you are writing your chances of qualifying for Kona off before you hit the start line.

My point is to be prepared for all conditions, hence descending in the pissing rain over there would be the best thing for you on your trip over there. That's assuming its not a holiday and a training camp.

Prepare for the worst as i got it yesterday!

zico10

Monday 22nd August
Run
30 minutes easy

6.57km in 36:00, 5:29/km

I had a few drinks last night and I wasn't in the best of shape doing this run. It's a pretty sorry excuse for a day's training, but I also had to pack a bag and get to Dublin Airport to catch a flight to Mallorca.
Totals: 0.5hrs - 6.57km


Tuesday 23rd August
Cycle
Road Bike w. Clip-on Tri-bars

115.62km in 5:00:04, 23.1km/hr, 2,249m elev. gain, (+8km not recorded)
Three descents; 1) 7.75km in 12:25, 37.4km/hr, 2) 7.80km in 12:05, 38.7km/hr, 3) 7.80km in 12:19, 37.9km/hr

It was hot and although getting up the hill to do more descents was part of my plan, it was taking too much effort, so I left it at three. I was hoping to do the descent in less than 11:30, so none of them were particularly pleasing.
Totals: 5.5hrs - 123.64km

Run
50 minutes easy w. 8 x 30" strides

10.04km in 50:04, 4:59km

I suspect this isn't accurate as my Garmin told me I was running 30:??/km for the first minute.
Totals: 1.0hrs - 10.04km


Wednesday 24th August
Run
60 minutes easy

11.60km in 59:35, 5:08/km

This was just a nice easy trot before breakfast. I was hoping to kickstart some fat burning for the day. I probably undid any good it did by gorging myself at the buffet breakfast afterwards.
Totals: 1.0hrs - 11.60km

Cycle
Road Bike w. Clip-on Tri-bars

161.07km in 6:15:46, 25.7km/hr, 2,192m elev. gain, (+8km nit recorded),
Three descents; 1) 7.78km in 12:42, 36.7km/hr, 2) 7.80km in 12:03, 38.8km/hr, 3) 7.77km in 11:53, 39.2km/hr, (This was the best descent of this trip, but still a good bit off the fastest descent I managed in April.)

Once again I was planning to do more descending, but the heat and the effort of climbing was taking too much out of me and I left it at three.
Totals: 6.5hrs - 169.07km

Earlier on, I had planned to get out for another short run, but I just didn't have the enthusiasm for it and finished after the cycle.


Thursday 25th August
Swim
OW

This was just a quick dip before breakfast. I practised some dolphin diving and swam out and back to a buoy a number of times. The water was lovely and I did it without a wetsuit.
Totals: 0.5hrs - 1,300m

Cycle
Road bike w. Clip-on Tri-bars

101.64km in 4:26:09, 22.9km/hr, 1,992m elev. gain
Three descents; 1) 7.81km in 12:56, 36.2km/hr, 2) 7.79km in 12:27, 37.5km/hr, 3) split in two a) 4.40km in 6:57, 38.0km/hr, b) 3.44km in 5:10, 39.8km/hr,

I had a little bit less time for cycling today, as I had to catch a flight back to Dublin in the evening. It was another hot, cloudless day and I still didn't better my previous best on the descent. I've my own ideas as to why.
Totals: 4.5hrs - 105.64km


Friday 26th August
Nothing

I weighed myself in the morning and was heavier than I was before going to Mallorca. I was eating and drinking too much sugary crap both during and after my rides there. With less than month to go until the Ironman in Mallorca, it's time to get serious about my weight. I'm going to start eating only three times a day, no snacking, and learn to embrace hunger for the next four weeks, because my discipline on this front has been seriously lacking all year.


Saturday 27th August
Cycle
TT Bike
2hrs steady

58.59km in 1:49:06, 32.2km/hr, 250m elev. gain, (+5km not recorded)

The above included cycling through both Dunboyne and Lucan. Other than that, I'm happy with the average pace I held.
Totals: 2.0hrs - 63.59km

Run
60 minutes easy
12.23km in 1:00:02, 4:54km/hr
Totals: 1.0hrs - 12.23km


Sunday 28th August
Swim
50m pool
10*300m w. 15m accelerations in each 100

1) 5:37, 1:52/100m, 2) 5:39, 1:52/100m, 3) 5:40, 1:53/100m, 4) 3:45, 1:52/100m, (200m) 5) 5:39, 1:52/100m, 6) 5:39, 1:52/100m, 7) 5:45, 1:55/100m, 8) 5:49, 1:56/100m, 9) 5:44, 1:54/100m, 10) 5:47, 1:55/100m

I looked at my Garmin after completing three reps and it had the total distance as 1,000m. I was pressing lap each time I reached the wall and letting the time continue running through my rests. Twice the watch had already recorded the next length and it gave me a total reading of 1,000m when I looked at it after three reps. I thought I must have swam an extra 100m in one if the sets, so I only did 200m on the fourth rep. I never felt like I was swimming well, but my times were consistent enough for the first 6. After that, rather than a gradual drop off in my times, it was more of a complete implosion. I'm putting it down to having not done any proper swimming in over a week, at least I l hope that's all it is.
Totals: 1.0hrs - 3,000m

Cycle
TT bike
2 hours steady

70.69km in 2:03:54, 34.2km/hr, 355m elev. gain, (+5km not recorded)

This cycle seemed to go well. I didn't know what to make of the speed I was holding over my three days in Mallorca, so it was good to be back in Ireland and finish a cycle so close to my goal Ironman pace.
Totals: 2.0hrs - 75.69km

Run
90 minutes steady

20.33km in 1:30:01, 4:26/km

I did this about 15 minutes after finishing the cycle. My goal pace for the run was 4:24-4:48/km. It's quiet a generous margin I know, but it allows me take it easy if I'm not feeling great. I didn't want to finish feeling like I had just completed a slow run though, so I aimed for the higher end of this pace scale from the off. I was feeling good and finished the first 45 minutes with a pace of 4:27/km. I pushed slightly harder for the second half of the run and completed those 45 minutes at an average pace of 4:24/km. This was one of the more satisfying runs I've done recently. After a long layoff through injury, it gives me some optimism that I might be able to run a similar IM marathon to what I've managed over the last two years.
Totals: 1.5hrs - 20.33km



Weekly Totals;
Swim: 1.5hrs - 4,300m
Cycle: 20.5hrs - 537.63km
Run: 6.5hrs - 60.77km
Other: 0.0hrs

I'm not sure how much I got out of this trip to Mallorca. I didn't get any faster on the hairpins on the descent. I'm pretty familiar with the road now though and I'll be more relaxed on the trickier parts of the course. So that's something.

zico10

Monday 29th August
a.m.
Cycle
90 minutes w. 3 x 20 minute HIM efforts

55.14km in 1:34:29, 35.0km/hr, 240m elev. gain (+5km not recorded)
Efforts;
1) 12.34km in 20:01, 37.0km/hr, 68m gain & 49m loss,
2) 12.64km in 20:01, 37.9km/hr, 32m gain & 43m loss,
3) 12.47km in 20:04, 37.3km/hr, 58m gain & 52m loss,
Totals) 37.45km in 60:06, 158m gain & 144m loss

I was dealing with a crosswind during the efforts. It was slightly more favourable on the way back to Ratoath. I started this return trip about half way through the 2nd effort, when I had to turn at a roundabout on the Trim Road.
Totals: 2.0hrs - 57.17km

p.m.
S & C

45 minutes strength work

Totals: 1.0hrs - n/a

Swim
25m pool

3*800m pull off 13:30 (13:17, 13:17, Then I either swam an extra 50 or completely missed the time, the latter which I really don't think happened.)
4*200m fs off 3:30, desc. 1-4 (3:25, 3:27, 3:26, 3:25),
500m easy

I made a very poor attempt at descending the set of 4*200s, but I was wrecked and the cycle earlier on was enough good to take from day.
Totals: 1.0hrs - 3,300m


Tuesday 30th August
a.m.
Swim
50m pool
1.9k wetsuit TT

100m easy,
4*50m building,
50m easy,
1,900m in 31:51, 1:40/100m

I did this in my Roka suit and as always happens when I swim in my wetsuit the pool, I started to slow towards the end. It was probably more pronounced today and most worryingly of all is the fact that I was 55 seconds slower than the last 1.9k TT I did in my Zerod suit. I was fairly certain the Roka is a faster suit, but this would appear to be evidence to the contrary. Then perhaps I was just wasn't as fresh today, or perhaps I'm just rusty from having done sweet FA swimming last week. I'll wear the Roka at The Lost Sheep on Saturday and try not to panic about anything.
Totals: 0.5hrs - 2,250m

p.m.
Run

13.15km in 1:00:04, 4:34/km,
30 minute warm up w. 4*30" strides
4 x {3:00 at 10k pace + 3:00 recovery}, Pace for efforts; 1) 3:32/km, 2) 3:27/km, 3) 3:34/km, 4) 3:28/km, Average) 3:30/km,
Cool down

I did this session around The Playing Fields in The Phoenix Park. I was hoping to hit :30/km for my 10k efforts, which I didn't quite manage. I won't have to run faster than this on too many more occasions between now and my Ironman, so even though I missed it by 1 second, to finish with an average pace of 3:30/km for the efforts is not a complete disaster.
Totals: 1.5hrs - 13.15km

Cycle
TT Bike
90 minutes easy/steady

44.84km in 1:25:07, 31.6km/hr, 180m elev. gain
Lap 1) 22.39km in 44:18, 79m gain & 114m loss, 30.3km/hr,
Lap 2) 22.45km in 40:50, 101m gain & 64m loss, 33.0km/hr

I was tackling a headwind on the way out, then the wind was in my favour on the way back home.
Totals: 1.5hrs - 44.84km


Wednesday 31st August
a.m.
Rest

p.m.
Cycle
TT bike
2 hour steady w. 8 x 30 second accelerations

63.95km in 2:00:00, 32.0km/hr, 211m elev. gain, (+3km not recorded)

Totals: 2.0hrs - 66.95km


Thursday 1st September
a.m.
Swim
50m pool

200m warm up,
200m w. last 50 fast,
200m w. last 100 fast,
200m w. last 150 fast,
200m in 3:16,
200m easy

I did this with a club mate, who is also racing The Lost Sheep on Saturday. He's faster than me, so I drafted him. He was getting away from me on the 200s early on, but the drafting benefit started to tell and I touched the wall within a second or two of him on the final 200m fast. I'd left a 3 seconds gap and saw 3:17 on his watch when I finished. I wouldn't have managed it on my own, but it's proof enough to me I swam at least 3:16 for this rep.
Totals: 0.5hrs - 1,200m

S & C

40 minutes strength work

Totals: 0.5hrs - n/a

p.m.
Run
50 minutes w. {40" on/40" off, 60" on/60" off, 80" on/80" off} x 2

10.77km in 50:01, 4:39/km
Efforts; 1) 180m in 40', 3:33/km, 2) 310m in 61', 3:14/km, 3) 0.40km in 84", 3:33/km, 4) 0.21km in 41", 3:19/km, 5) 0.31km in 62", 3:20/km, 6) 0.39km in 81", 3:27/km

I'd no pace in mind for the above efforts, but at the same time, I would have liked to have been faster. I felt fat and slow, which might have been something to do with the amount of 'welcome back' cake I ate during my first day back teaching.
Totals: 1.0hrs - 10.77km


Friday 2nd September
a.m.
Nothing

p.m.
Cycle + Run
I was unable to remove any spacers with the new bars on my bike and had to get the fork cut, so as I would be able to drop the bars down a few centimetres. I only got this done yesterday and didn't have time to get out on the bike for any length of time. A 15 minute spin on the eve of a race, probably doesn't sound like much time to get used to a new set up, but I had a bike fitting done with Aidan Hammond two years ago, and the fork was cut and the bike was set up according to these specifications. It was similar feel to the old bars and although I would have liked to have got a longer spin in, it was enough to put my mind at ease.
After the cycle, it was just a short easy jog around Kenmare before the race briefing at 9 p.m.
Totals: 0.5hrs - 8.0km + 4.0km


Saturday 3rd September
Race
The Lost Sheep
Swim - 00:31:43
I didn't think I had a super swim and after rounding the final buoy, it took me ages to spot the white house, we were advised to sight off on the way back to shore. I swam off in the wrong direction a couple of times on the way back in, which obviously cost me some time. Despite the mishaps, I made it to the swim exit and I was surprised to see the club mate I was swimming with on Thursday just ahead of me. He was 1:24 quicker than me at Caroline Kearney only two weeks previous, so it was confidence boosting to see him. My Garmin tells me I swam an extra 76m, which isn't much and is just as likely to happen in Mallorca. My time compares favourbly with others who raced there as well, so I should look at this as a positive. I wore me Zerod in Caroline Kearney, so it would appear my Roka has some good going for it. But based on today's swim, I don't think I have much reason to believe I'll go sub-60 in three weeks.

T1 - 00:02:13
I was hoping for a snappy transition, so decided to skip putting on a gilet, which proved to be a costly error on the cycle. I didn't put on socks either and the ground seemed twice as hard as it usually is. It seemed like an eternity until I was finally across the mount line and able to take weight off my feet. It wasn't a great transition, but I was out before my club mate, who was racked right beside me. So I'd clawed back the 2 seconds he'd beaten me by in the swim.

Cycle - 02:25:19
I was passing people from the start and dropped a bottle within the first 20km. It was the only one I had, which wasn't ideal. At the same time, I wasn't going to be sweating much today, so it wasn't a huge concern to me at the time. I was pretty sure I could make it to the water station in Glengarrif without dying of thirst.
Apart from this, I thought I was going well enough. This was until I got to the top of The Healy Pass. From here, all I was concerned with was staying upright. People I'd crested the hill with, pulled away from me straight away and several more passed me on the descent. I was braking practically all the way down and got cold from doing so little work. I was shivering and my teeth were starting to chatter. It was a low point of the cycle and I couldn't get warm again until I started climbing the Caha Pass. Along the way, I'd failed to grab a bottle at the one and only water station on the course. The descent off The Caha Pass, although far less technical than the hairpin bends of The Healy Pass, still had me on edge and I lost more positions here.
With about 10km left, the road straightened out and the decline became less severe. I felt in control of my speed and I was far more comfortable putting the power down. This was the first time in an hour that I felt like I was racing and I was consistently passing people again. Kenmare and the end of the cycle came very quickly after this.

T2 - 00:03:27
After taking my feet out of my shoes, I rolled up to the dismount line ready to swing my leg over the saddle. I didn't feel any pain or cramp, but for some reason I just couldn't manage it and ended up slamming on the brakes and got both feet on the ground, either side of the bike, just a couple of inches short of the dismount line. It can't have been the most graceful thing to witness and I don't think the rest of it was much better. After suffering from blisters and cuts at the last race I did which was only 10km, I thought it would be wise to wear socks today. I sat down on the ground to put them on, but they were soaking wet, so I had to take a bit of extra time to squeeze out the water. After what felt like a long time in transition, I started the run not knowing how my legs would hold up.

Run - 01:23:14
I passed somebody early on, then it was another 15km until I caught Shane Scadding, halfway up the cnut of a hill at kilometre 16. In the intervening time it was a lonely run. After making that pass in the initial stages of the race, I'd been told my the marshals that I was in 12th position. I thought I was moving alright, but when I got to the out and back section of the run, I could see I was well down on 11th. Equally though, I seemed to have had a good gap on the guys behind me. This allowed me relax somewhat, but it was frustrating to realise I wasn't making any significant gains on those ahead of me. I finished the run without catching anybody else and crossed the line in 11th position and with only the 6th quickest run split. I was definitely running better in 2014 and 2015. Today Mariusz beat me by 3 minutes, it was only 3 seconds last year in Tri an Mhí. But then, he ran 3 minutes and 46 seconds faster than me over 10km at Caroline Kearney only a few weeks ago. So the gap is closing, and hopefully a good bit of that can be explained by 2 months out with injury.
Totals;
Swim: 0.5hrs - 1,900m
Cycle: 2.5hrs - 83.0km
Run: 1.5hrs - 21.1km

After waking up in the morning and looking out the front door, my main objective for this race was simply not to fall off the bike. I accomplished this much and although I'd have liked to have placed higher, I've a far more important race to do in three weeks and if that goes to plan, I won't give a damn about the race today.


Sunday 4th September
Cycle
TT bike
3 hours easy

89.12km in 3:14:05, 27.6km/hr, 754m elev. gain

This was very easy and I did my best to avoid any hills by cycling out the Sneem road. I left it in the small ring throughout and took several stops along the way.
Totals: 3.0hrs - 89.12km

Run

5.67km in 30:09, 5:19/km

This was a real slog. I'd a picked a bad route and the first half was practically all uphill, and a steep cnut of a one to boot. Then while I was moving quicker for the second half, I was hitting the ground pretty hard on the steep descent. I was wearing my racing shoes, so the cushioning was pretty minimal and my legs took a pounding. Not great the day after The Lost Sheep.
Totals: 0.5hrs - 5.67km



Weekly Totals;
Swim: 3.0hrs - 8,650m
Cycle: 11.5hrs - 351.05km
Run: 4.5hrs - 53.69km
Other: 1.5hrs

zico10

Monday 5th September
a.m.
Nothing

p.m.
Swim
50m pool

5 sets of
{400m IM Effort, 30" rest, 200m HIM Effort, 20" rest, 100m Olympic Effort, 10" rest},
100m easy

I went at a bad time and there was being f*cked about being asked to changed lanes three different times, so I didn't always stick strictly to the sets or planned rests. Approximate paces for the sets were 1:45 for IM Efforts, 1:42 for HIM Efforts & 1:40 for the Olympic efforts.
Totals: 1.0hrs - 3,600m

Cycle
TT Bike
90 minutes steady

48.91km in 1:28:36, 33.1km/hr

This was an okay cycle and coming only two days after The Lost Sheep, I was happy with the speed I held.
Totals: 1.5hrs - 48.81km


Tuesday 6th September
a.m.
Swim
50m pool
Pyramid Set

100m, 10" rest,
200m, 15" rest,
300m, 20" rest,
400m, 25" rest,
500m, 30" rest,
500m, 30" rest,
400m, 25" rest,
300m, 20" rest,
200m, 15" rest,
100m,
100m easy

I wore buoyancy shorts for these and was trying to maintain a high turnover. I felt like I was moving okay, but I wasn't looking at the clock, so I can't be sure.
Totals: 0.5hrs - 3,100m

p.m.
Run
90 minutes w. 6 x 30" accelerations

19.54km in 1:30:11, 4:37/km

My pacing wasn't very consistent this evening, with my quickest kilometre split coming in on 4:27 and the slowest being 4:46. It also felt a lot longer than 19km.
Totals: 2.5hrs - 19.54km

S & C

20 minutes stretching & foam rolling

Totals: 0.5hrs - n/a


Wednesday 7th September
a.m.
S & C

50 minutes strength work

Totals: 1.0hrs - n/a

p.m.
Cycle
TT Bike
2hrs steady w. 3 x 20 minute IM Efforts

70.31km in 1:58:55, 35.5km/hr, 241m elev. gain
IM Efforts; 1) 14.33km in 20:00, 43.0km/hr, 65m gain & 61m loss, 2) 10.60km in 19:59, 31.8km/hr, 74m gain & 20m loss, 3) 13.20km in 20:01, 39.6km/hr, 45m gain & 37m loss, Totals) 38.13km in 60:00, 38.13km/hr avg., 184m gain & 118m loss,

The wind was a very big factor in today's ride. It was with me for the 1st effort, against me for the 2nd effort, and worked out at about 60:40 in my favour during the 3rd effort.
Totals: 2.0hrs - 75.31km


Thursday 8th September
a.m.
Swim
50m pool

8*300m steady w. 30" rest,
100m cool down

I held about 1:46/100m pace for the first 6 of these efforts, then it went out to 1:50/100m for the final two.
Totals: 1.0hrs - 2,500m

p.m.
Run
Tempo run w. 6 x {5 mins at tempo pace (<3:35/km) & 1 min recovery}

17.95km in 1:16:44, 4:16/km
Efforts; 1) 1.42km at 3:32/km, 2) 1:43km at 3:30/km, 3) 1:41km at 3:33/km, 4) 1:43km at 3:29/km, 5) 1:42km at 3:31/km, 6) 1:45km at 3:28/km
Average pace) 4:30/km

I wanted to give myself every possible chance of running fast today and I went out to the track in Dunboyne for this run. I wasn't as fast as I was for the tempo runs I was doing earlier in the year, but I did all of those were done in a group. I was on my own today and was far more consistent with my pacing. I never felt like I had to dig too deep either and was happy with how these efforts went.
Totals: 1.5hrs - 17.95km


Friday 9th September
a.m.
Run
50 minutes easy

9.37km in 49:53, 5:19/km

Totals: 1.0hrs - 9.37km

p.m.
Cycle
60 minutes easy

28.11km in 1:00:33, 27.9km/hr

Totals: 1.0hrs - 25.11km


Saturday 10th September
Swim
50m pool

8*400m,
1) 6:24, 1:36/100m, 2) 6:24, 1:36/100m, 3) 6:22, 1:35/100m, (w. first 50 fast), 4) 6:26, 1:36/100m, 5) 6:29, 1:37/100m,6) 6:30, 1:37/100m, (w. first 50 fast), 7) 6:39, 1:39/100m, 8) 6:43, 1:40/100m,
Totals: 3,200 in 52:01, 1:37/100m

I did this in my wetsuit and unusually for a Saturday morning in the NAC, I had a lane to myself for the entire swim. This happened because the elite squads weren't training today, and nobody else seemed to think of asking could they use the lanes ordinarily reserved for them. Bryan Keane was swimming just two lengths across from me, a constant reminder of how even in a wetsuit, I am still very, very slow.
I was overheating and slowing as usual, but even the early reps were outside the pace I need to hold for a sub 60 swim in two weeks.
Totals: 1.0hrs - 3,200m

Cycle
TT Bike
2 hours steady w. 10 x 2km @ 40km TT pace

91.59km in 2:39:07, 34.5km/hr, 287m elev. gain
Efforts; 1) 2.01km @ 38.1km/hr, 17m gain & 0m loss, 2) 2.00km @ 34.3km/hr, 22m gain & 0m loss, 3) 2.00km @ 39.4km/hr, 7m gain & 19m loss, 4) 2.04km @ 39.9km/hr, 5m gain & 11m loss, 5) 2.01km @ 38.1km/hr, 2m gain & 3m loss, 6) 2.04km @ 39.1km/hr, 9m gain & 3m loss, 7) 1.99km @ 37.8km/hr, 9m gain & 5m loss, 8) 2.00km @ 36.3km/hr, 15m gain & 5m loss, 9) 2.01km @ 46.8km/hr, 0m gain & 22m loss, 10) 2.01km @43.1km/hr, 0m gain & 9m loss,
Totals) 20.11km @ 39.58km/hr, 86m gain & 77m loss

The efforts were short enough that in addition to wind direction, the gradient had a far bigger influence on my speed than the effort I was putting in. I was hoping to finish with an average speed of over 40km/hr, but I was close enough and I'm not stressing about the fact that I didn't quite manage it.
Totals: 2.0hrs - 91.59km

Run
45minutes easy

8.66km in 45:05, 5:12/km

This was done much later in the day than the swim and cycle in the morning.
Totals: 1.0hrs - 8.66km


Sunday 11th September
Cycle
TT bike
2 hours steady w. 3 x 30 minute IM Efforts

75.48km in 2:09:50, 34.9km/hr, 263m elev. gain, (+6km not recorded)
Efforts; 1) 20.24km in 30:01, 71m gain & 93m loss, 40.5km/hr, 2) 17.12km in 30:02, 72m gain & 55m loss, 34.2km/hr, 3) 18.15km in 30:00, 54m gain & 53m loss, 37.0km/hr, Totals) 55.50km in 1:30:03, 197m gain & 201m loss, 37.0km/hr

The wind was quiet a factor in the speeds I could hold today. It was blowing strongly across the road and swirling in places, but by and large was helpful on the way out to Trim, not so helpful on the way back to Ratoath, and most unhelpful anytime I passed a gate or any time the road was exposed. On the first such occasion, my front wheel was caught by a gust and I was thrown into a wobble. After that happened, I regularly came off my tri-bars to avoid any repeat occurrences. I was happy to finish with an average speed for the efforts of 37.0km/hr. It would yield me a pretty satisfactory bike slit in Mallorca, and for numerous reasons, I hope I can expect to have a lot more things in my favour then.
Totals: 2.5hrs - 81.48km

Run
30km w. 3 x {8km at IM Pace & 2km recovery}

30.01km in 2:10:02, 4:20/km,
IM efforts; 1) 8.00km in 33:18, 4:09/km, 2) 8.00km in 33:14, 4:09/km, 3) 8.00km in 33:32, 4:11/km

I started this about 20 minutes after finishing the cycle and I wore a cold weather Under Armour base layer. This was to replicate the heat I expect I'll have to deal with in Mallorca. As it turned out, it wasn't all that warm and I never felt like I was even close to overheating at any point.
I had my Garmin set to autolap every 2km and started off running at my goal Ironman pace right away. I started off with a Camelbak on my back, just to check would it be practical to run with it in Mallorca. (I'm trying to figure out a way I can avoid having to use the aid stations later on in the marathon.) Whilst wearing the Camelbak didn't seem to have a huge bearing on the pace I was holding, it was as annoying as hell and I gave up on this idea soon enough into the run. I stashed it in the ditch at the side of the road after 3km and returned to the spot twice during the run for a drink. There might be more suitable Camelbaks for running, but today's run determined that I won't be using the one I own. I have a fuel belt that can hold a 750ml bottle and I think that's what I'll use. I've another few days to think about my fueling strategy in Mallorca. Looking at last year's run, all the slowing down and eventual walking I did at aid stations on the second half of the marathon, added significantly to my time. So I want to avoid that this time round.
I didn't look at my watch during the last two 8km efforts and I paced them off feel. I'm a little disappointed to have slowed down on the third effort. It wasn't disastrously slower than the other two and I was still comfortably under my goal pace of 4:15/km, but the same thing happens me in the pool as well, and I think this tendency to decelerate could be far more costly in an Ironman.
Totals: 2.0hrs - 30.01km



Weekly Totals;
Swim: 4.0hrs - 12,400m
Cycle: 9.5hrs - 325.40km
Run: 7.0hrs - 85.53km
Other: 1.5hrs

The weekend was tough and I was happy to get through it more or less hitting the numbers I wanted to hit.
Regards my run though, I'm worried I haven't enough miles in my legs. Sunday's 30 kilometres felt like a long time on feet. There was a time I would have thought nothing of a run of this length, and I'm not sure how I would have coped with another 12km.
I celebrated it all the same with a full tub of Ben & Jerry's as recovery food, which is the last treat I'll allow myself until after the race on the 24th September.

zico10

Monday 12th September
a.m.
Swim
50m pool

5 sets of {400m IM Effort, 30' rest, 200m HIM Effort, 20' rest, 100m Olympic Effort, 10' rest}

I wore buoyancy shorts this morning and to make it even easier still, sets 1, 3 and 5 were done with a pull buoy.
Totals: 1.0hrs - 3,500km


p.m.
Cycle
90 minutes steady

43.99km in 1:21:49, 32.3km/hr, 140m elev. gain, (+3km not recorded)

This was just steady throughout and there's not much else to say about it.
Totals: 1.5hrs - 46.99km


Tuesday 13th September
a.m.
Swim
50m pool

5 sets of {4*50m fast off 70" & 400m pull steady}

I swam the first set of 50s in an average time of 44 seconds, which crept out to 45, 46 and eventually 47 seconds. The pace would have been fine had I been swimming 100s, but for 50s, I really should be faster.
Totals: 0.5hrs - 3,000m

p.m.
Run
60 minutes steady w. 5 x 80m uphill strides

13.08km in 60:00, 4:35/km

Instead of leaving the strides until the end of the run as I normally do, I did them after 25 minutes. My legs felt heavy, but hopefully this run served to flush out all the tiredness, before I have to run again.
Totals: 1.0hrs - 13.05km


Wednesday 14th September
a.m.
S & C

50 minutes strength work

Totals: 1.0hrs - n/a

p.m.
Run
Tempo Run

20 minutes warm up,
4 x {8 mins at tempo pace (<3:35/km) & 2 mins recovery}
Efforts;
1) 2.28km in 8:00, 3:29/km,
2) 2.21km in 8:00, 3:38/km,
3) 2.29km in 8:00, 3:29/km,
4) 2.23km in 8:03, 3:36/km
Totals) 9.01km in 32:03, 3:33/km,
3½ minutes easy

This was originally scheduled for tomorrow, but my bike was in for a service and the dropout on my road bike has snapped. So with no functioning bike to hand, cycling was ruled out.
The fear of failure is always high whenever I have a tempo run planned, and I had been dreading this session since the start of the week. I didn't want to make allowances for it either, so as it presents much more of a challenge than a 400m track, I did this run on the ambulance track in Fairyhouse. I would have much preferred an extra day's rest between the yesterday's run and today's, but there wasn't much I could do about it. Runs on two consecutive days, meant I could have gone back to the track in Dunboyne with less guilt than I otherwise might have had , but it would have felt like quitting. I needed to challenge myself, and holding tempo pace in Fairyhouse, would give me a confidence booster I always look for in advance of a big race.
I did make some compromises though. I took off my top and ran shirtless to eliminate drag. I usually think people who do this are knobs, but they weren't many about and it was a warm, sunny day, so I probably didn't look that like that much of a knob. Also, even though I'm abstaining from caffeine for two weeks, I drank a can of Red Bull on my way to Fairyhouse. In my desperation to run fast, I necked a gel before the efforts started. Both this and the caffeinated beverage, allied with my determination to run well, saw me finish with an overall average pace below 3:35/km. Sadly, I didn't manage to hit me desired pace for each of the efforts, but I finished feeling like it was a successful day.
I ran the tempo paced segments alternating in a clockwise and anti-clockwise direction. Then anti-clockwise runs included a cnutish drag and I knew of the four efforts, these two were going to be the hardest to hold my pace. The easiest thing to do would have been to just run all four of them in a clockwise direction, but I wouldn't have been happy with myself had I shirked the challenge. I gave serious thought to taking the easy way out, but after finishing the first effort, I turned around and ran the 2 minutes recovery in the opposite direction. When the time was up, I resolutely faced into 8 minutes of tough running. I worked like a bastard for them, but the third and fourth efforts were completed in similar fashions and I finished with a sense of accomplishment.
Totals: 1.0hrs - 14.95km


Thursday 15th September
a.m.
Swim
50m pool

8*300m fs

These were all supposed to be steady, but it was verging on easy if truth be told. No harm after a hard run yesterday though. I had a pull buoy at the end of the lane, just I case my legs started cramping, but I never had to use it. Incidentally, I'm not cramping half as much recently, as I used to in the pool. I'm not really sure what the reasons for this are. It could be good, or it could be a sign I'm not working hard enough. Whatever the explanation, I'll be happy if cramps stay away in Mallorca.
Totals: 1.0hrs - 2,400m

p.m.
Nothing

I had been hoping to go for a cycle, but I still hadn't gotten my bike back from the bike shop. So that ruled that out. I thought there was little benefit in a second swim, and felt that I was better off resting than going for a run. There was no point doing strength work for a second day in a row either. It was a little frustrating not to be doing anything, but it allowed me get to bed earlier than usual and in grand scheme of things with all the work I've done, one evening off isn't going to matter a jot over the entire year.


Friday 16th September
a.m.
Run
60 minutes easy

10.74km in 1:00:01, 5:35/km

I found it surprisingly cold this early in the morning. I could have done with a psi warmers, but with a day's work ahead of me, I didn't have time to go back for a pair.
Totals: 1.0hrs - 10.74km

p.m.
Cycle
2 hours steady w. 3 x {20 minute IM Efforts & 10 minutes recovery}

69.61km in 2:00:48, 34.6km/hr, 226m elev. gain
Efforts;
1) 11.73km in 20:00, 35.2km/hr, 61m gain & 31m loss,
2) 12.89km in 20:01, 38.6km/hr, 47m gain & 58m loss,
3) 12.37km in 19:59, 37.1km/hr, 58m gain & 47m loss,
Totals) 36.99km in 60:00, 36.97km/hr, 166m gain & 136m loss

I was happy with how this went. I was faster than my target pace and never had to push overly hard for it. To be able to do so for 60 minutes of cycling with more climbing than descending, isn't a bad place to be.
Totals: 2.0hrs - 69.61km

Cycle
TT bike
30 minutes easy

12.81km in 32:43, 23.5km/hr

The original plan for this evening was 60 minutes easy. I finished the 2 hours steady and I was still some way from home. As I'd done my work, I was happy to quit while I was ahead and finished the spin with an easy pedal home.
Totals: 0.5hrs - 12.81km


Saturday 17th September
Cycle
TT Bike
60 minutes steady

33.17km in 1:04:25, 30.9km/hr, 46m elev. gain

This originally should have been 2 hours, but it wasn't meant to be done the day after a cycle with three 20 minute IM efforts either, so I reduced the duration and intensity.
Totals: 1.0hrs - 33.17km

Swim
25m pool

500m pull,
300m pull

I was in the water and all set for a 3,000m session, but I was still getting warmed up, when a lifeguard in the NAC told me the pool was closing for reconfiguration. I'd have to wait half an hour for the pool to reopen in 50m format. I decided it wasn't worth it and went home with a plan to either come back later in the evening, or tomorrow morning.
Totals: 0.5hrs - 800m

Run
60 minutes steady

12.96km in 1:00:01, 4:38/km

I've another 90 minute run to do tomorrow, and my plan for that will be to run it on the fast side of steady. So today's was run was deliberately kept on the slow side of steady. Hopefully this will keep my legs fresh for tomorrow and the faster pace will come easier to me.
Totals: 1.0hrs - 12.96km


Sunday 18th September
Swim
50m pool

2*400m pull, steady
4*200m fs, w. 45" rest (3:23, 3:24, 3:25, 3:25)
2*400m pull

This was to make up for the swim I bailed on yesterday. It was originally supposed to be a 3,000m session, but I reduced each of the sets by 200m. I wore buoyancy shorts and I got a lot of rest during the set of 200s, but my times were consistent. Nothing to get excited about admittedly, but I'd have been stressing if they hadn't been.
Totals: 1.0hrs - 2,400m

S & C

1 hour strength work

I went upstairs to the gym in the NAC after my swim and did this session. If I fit in one more S & C session between now and my race, it's probably all I'll manage. I haven't been as consistent with strength and conditioning work as I should have been this year, but it's better than last year at least.
Totals: 1.0hrs - n/a

Run
90 minutes steady

20.58km in 1:30:00, 4:22/km

This was slightly fast than I planned setting out, but I never had to work overly hard to hold the pace. The run was an out and back affair and when I got to the turnaround point, I had covered the first 45 minutes at an average pace of 4:23/km. From there, I felt that I couldn't let the pace slip and kept looking at my watch on the way back to be sure my pacing was consistent. I didn't have to go into the red though, and it was pleasing to be so close to sub 3 pace for the effort it took.
Totals: 1.5hrs - 20.58km



And so I find myself at race week. Dropping my bike off with Shipmytribike made it all seem very, very close. I should give a commentary on my training this year, but I'll save it for my next update on the eve of the race.

Weekly Totals;
Swim: 4.5hrs - 12,100m
Cycle: 5.0hrs - 162.58km
Run: 5.5hrs - 72.31km
Other: 2.0hrs

rodneyr1981

Any indications on it being wetsuit or non-wetsuit?

zico10

rodneyr1981 wrote: »

Any indications on it being wetsuit or non-wetsuit?

According to two people I was chatting to, after dropping my bike off with Shipmytribike on Saturday, the water is 26°C at the moment. This would make it non-wetsuit, but it was a similar story last year and the day before the race, Ironman found a patch of water that was 24.5°C.

At this time of the year, the water temperature in Mallorca is always going be borderline. I knew that when I signed up. I spent too long thinking about this very issue the last two times I was there. I have a swim skinsuit and I have a decent wetsuit. Whatever the decision is, I won't worry about it. It's something beyond my control. I'll save all that stressing for whether it rains or not.

MD1983

The very best of luck - i hope you get a reward for all the hard work.

pgibbo

MD1983 wrote: »

The very best of luck - i hope you get a reward for all the hard work.

+1

Have a great race

mossym

aye, given the work that has gone into this goal not just this year i hope you get the race you deserve and land the slot. best of luck

rodneyr1981

Best of luck hope all goes to plan

Neady83

Wishing you well at the weekend Alan, it's been inspiring to follow your log over the two years that I've been here. I really hope you get your just deserves this weekend. Make all the hard work and sacrifice count

Kurt.Godel

Best of luck zico, hope everything goes to plan. Great progress in particular this year in swimming, and thats a good water temp attitude to have.

joey100

Best of luck Zico, have a great day over there.

EC1000

All the best this weekend - you know the course and know what you have to do so give it welly!

Doeshedare

Good luck Zico, I hope it all goes well over there

hf4z6sqo7vjngi

Good luck at the weekend. Have no fear on the bike and attack those descents like a man possessed.

Bambaata

All the best Zico. Looking forward to tracking you

MojoMaker

Very best of luck Al. The whole board's rooting for you.