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Out of the frying pan, into the .... fish pond
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Monday:
Run: 45 min recovery (20 + 25)
Legs good but tired. The second run felt easier than the first.
Spin: 45 min torture
Went to the gym with Claire for a gentle, relaxing yoga/body balance class but we got suckered into a spin class instead. I know you only really have to go as hard as you want but when you've got a super fit, enthusiastic instructor up the top and she's yelling into her microphone come on team we're going for a break away, keep those revs up, it's very hard to take it easy. For one brief, comforting moment I thought the class was only 30 min because we were working so hard and it was so hot even with the two big fans. Alas I was deluded and I was just praying it wasn't an hour long because we only had half a bottle of water between the two of us. The machine said I'd burned 520 calories at the end so at least I was able to have a guilt free Italian for dinner with a massive slice of chocolate tart for dessert
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Well done you on your first tri!!! And you are absolutely correct - open water swimming is a totally different beast than pool swimming. And to take that one step further, ocean swimming is a different beast than lake or river swimming with its waves, salt water and dynamic conditions. I remember swallowing a ton a salt water in the one (and only) ocean tri I've done, and the only silver lining I could think of as I was swimming (and feeling nauseated) was that I was taking on extra electrolytes that might come in handy on the bike and/or run in the hot sun. So, maybe all that sea salt helped you on your sizzling run!
Good job again - your next tri should be a piece of cake!! 
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Tuesday:
Run: 20 min recovery
Legs were tired
Pilates: 120 min
Two classes. One in the morning, one in the evening. The first one was grand but the guy taking the second class was a bit of a sadist and made us work really hard. Legs felt good after though. Claire and I got this deal at the gym last week where we can try out as many classes as we like for a month for $30. I'm leaving on Friday but it's still good value for the few classes that I've done.
Wednesday:
Run: 70 min easy (30 + 20 + 10)
Swim: 10 x 100
Good run with Claire early on, on the trails near where she keeps her horses. We had a shower and then went for breakfast. I got the train back and ran to the pool. Had a lovely swim and then ran home. My back and legs were very tight in places after the Pilates but I felt much looser after swimming.
Spin: 45 min
Different instructor today. I was a couple of minutes late and missed the start of the warm up. Then we did sets of 3 x 30s, 3 x 1min, 3 x 2min, 3 x 3 min with 30s recovery. Each set was divided into flat sprints RPM 95 - 100, uphill seated sprints RPM 85 - 90 and standing sprints RPM 65 - 70. Then straight into 3 x 30s, 3 x 20s, 3 x 10s with 10s recovery and then a 4 min uphill sprint (2min seated, 2min standing). Great workout and thankfully I had a massive bottle of water (and a towel)cause i was dripping sweat at the end.
Yoga: 60 min
Jumped into this class after spin. It was Hatha yoga I think. Very relaxing and got some good stretches into my legs but I'm glad I'd done a tough workout before it because it was a bit pedestrian
Thursday:
Run: 70 min easy (30 + 20 + 20)
Much the same as yesterday except it was a bit cooler and much nicer.
Swim: 1.2 k
400 easy
200, 2 x 100, 4 x 50 steady
400 easy
The pool was a tiny bit warm but every so often as you were swimming up and down you'd meet a pocket of cool water which was fun
Paddle boarding: 90 min
Lots of turning and mad sprints to catch up with Claire so I could knock her off her board She's sneaky though and she got me off more times than I got her off. The water was beautiful ~ 23C so it wasn't too much of a punishment to go for a dip. Arms were sore afterwards.
Friday:
Run: 100 min easy
Last run along beach road. Lovely morning for running although there were a claps of thunder. It was a bit drizzly as well towards the end which cooled me down. I only meant to do 90 min but I was on my own and got a bit confused and missed my turn for home. Legs are nicely tired so hopefully I'll get some sleep on the plane 0 -
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Welcome home, nice performance all things considered as you said with travel etc. Is it adventure training for next while?
Thanks. Yes AR is the main focus. 6 months to ITERA We're looking for a team mate if you know anyone who'd be interested http://triharderar.com/2016/01/are-you-looking-for-adventure/
I'll be doing some club running too. County road relays next Sunday and novice 2 weeks later and I'd like to do a half marathon in the next couple of months 0 -
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Monday:
Yoga: 30 min
Swim: 30 min
Spin: 45 min
Didn't feel too bad when I woke but my calves got a bit sore as the day went on and my right one was noticeably sore when I was in the pool. I think the swim helped though. I only did 1k and half of it was with the pull buoy. I was tired in the evening and I was going to give the spin class a miss. I felt bad though cause I'd told my friends I'd be there so I said I'll check my heart rate and if it's above 50 I won't go. It was 42 :rolleyes:
Tuesday:
Run: 30 min recovery
Legs are battered today and this was slow slow slow. I did think about not doing anything but the ocd got the better of me 0 -
That's a solid four weeks of training Kate, fair play and with a long haul flight thrown in too (your log transitioned very gently from Oz to Moyne, I had to do a double take). Not a bad start to the year. Well done on the 5km too
Hope your Dad is doing okThere's no doubt your getting stronger looking at your training, you could run some mean times over the summer I'd say if you could dedicate time to running for a bit.
Down with this sort of thing, you're over on the dark side now Tang but also it's a fair point 0 -
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That's a solid four weeks of training Kate, fair play and with a long haul flight thrown in too (your log transitioned very gently from Oz to Moyne, I had to do a double take). Not a bad start to the year. Well done on the 5km too
Hope your Dad is doing ok
Down with this sort of thing, you're over on the dark side now Tang but also it's a fair point
Thanks. Dad is grand. Bit depressed or something but I presume it's just the shock. Sean had fixed him up with a HRM so hopefully he'll be back exercising shortly 0 -
Wednesday:
Swim: 1k
500 sw
4 x 25k/25pb
300 pb
Recovery swim. My left glute/hip was still a bit sore so I thought my legs might thank me for it
Karate: 90 min
Good to be back but it's amazing how quickly you forget stuff when you're not doing it. I was tired at the end.
Thursday:
Run: 30 min recovery
All good. My Garmin 10 is nearly on the way to watch heaven. The strap broke the other day and today it was telling me I'd run an extra km. I've had it for 3 years so I guess it had a good innings
Swim: 1.2k
I can't remember exactly what I did but I was tired and it was all slow stuff. I bought a turbo because I need to get stronger on the bike and I think doing a couple of turbo's a week will be more useful and efficient than simply spending an hour out on the bike. I went to the pool while the guys in the bike shop were setting it up for me and putting on the other tyre.
Bike: 50 min turbo
While I was waiting for my dinner to cook I set up the bike in the kitchen to try it out. I had MTV on (David Guetta's greatest hits) and after a 15 min warm up I did one song standing high resistance, one song sitting low resistence. Then the ads came on so one ad standing, one ad sitting. Then back to songs again. I did that for 30 min then did a 5 min cool down
Karate: 90 min
Lots of sparring tonight. Bleugh. Knackered.com at the end
Friday:
Nothing. It's been lovely Spent a couple of hours wandering round the farm this morning, my every move being shadowed by my cat. I'm not going to get as much done on the bike as I wanted this week. I want to be kind of fresh for the club road relays on Sunday. I was asked if I wanted the 1500 or the 3000m leg and I went for the 3k but I got a text there earlier on and I seem to have been moved to the 1500 now. So because its on the road and it's a relay, I presume it won't be as tactical as 1500 on the track and my job will be pretty straightforward. If we're leading, keep us in front and if we're behind make up as much ground as possible. Simples 0 -
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Saturday:
Bike: 70 min turbo
10 min w/u, 10 min hard, 5 min easy, 8 min hard, 4 min easy, 6 min hard, 3 min easy, 4 min hard, 2 min easy, 2 min hard, 1 min easy, 15 min c/d
Borrowed this session from zico. Thanks zico
Sunday:
Run: 12k incl 1500m leg of county road relays
It was a messy old day weather wise. Non stop drizzle and a strong wind. The course is the perimeter of the gaa grounds and one side is uphill for approx 250m with the middle bit being quite steep. It's also the side with the most headwind. However there was a nice gentle downhill past the finish line and then a flat 200m. The legs were 800/1500/800/3000. The first 800 started out on the road so they didn't have to go up the hill at all, twice for the 1500, once for the 800 and 4 times for the 3000. We did a couple of laps to warm up and the hill was tough going. Pacing was going to be important especially as the only middle distance runner on our team was Orla and she was doing the first leg. We all got into position and we could hear the commentary from out the road but we only saw the runners when they came into the grounds. Orla was first in the gate but passing the finish the Dundrum runner overtook her. I thought feck it she's starting to tie up until our coach gave a roar at her and she found another gear to give me a 10m lead starting off. There was no batons, we just had to touch hands. So off I went. I was feeling good. First time up the hill was grand. I could hear footsteps behind me at the bottom of the hill but as we climbed they got fainter. Shook my arms out when I got to the top and tried to lengthen my stride down the hill. I took a little breather on the flat 200 before starting the climb again. My legs were feeling it now and starting to get a bit heavy. The men were on next and we had two teams which meant there was plenty of support out the course and our coach was at the top of the hill. As I passed he told me to give it everything and I'm pretty happy that I did. Touched hands with our next runner and I'd increased our lead to about 150m. Didn't see much of the next leg cause I was bushed but when I'd recovered enough I went midway up the hill to cheer our last runner on. The gap was closing slightly over the last couple of laps but never enough to be a concern and we won with a bit in hand. Possibly would have been a closer affair if the Clonmel teams hadn't gone to the 10m in Dungarvan! It was bloody freezing and wet waiting around for the men's race so thank heavens for the saintly women of Dundrum who supplied the tea and sandwiches after Finished up with 8k around the track in Moyne
Yoga: 30 min
Badly needed
Week 0: Recovery
|Dist (km)|Time (hrs)
Run|21|2:10
Bike||2:40
Swim|3.2|1:50
Paddle||
Core||3:30
Total||10:100 -
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career move wrote: »Yip First senior golds for the club since the AAI was set up. Our coach is thrilled
Brilliant, congratulations CM, delighted for you, the team and the club well deserved 0 -
career move wrote: »Yip First senior golds for the club since the AAI was set up. Our coach is thrilled
Fantastic stuff, that's a great achievement. Ye'll be forever referred to now in club history.0 -
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Monday:
Nothing. I strained a little muscle in the arch of my foot on Sunday and it was still a bit tender. Hips were also a bit sore. I ate 3 Mars bars (frozen and full size) and a bag of minstrels .... it was a fat day
Tuesday:
Run a.m: 30 min easy
Easy effort but recovery pace. Legs felt good today.
Bike: 70 min turbo
I was just going to do an easy spin but to make it s bit more interesting I increased the resistance every 4th minute for a minute and every 9th minute I did a standing sprint for one minute. I did that for 60 minutes and then did 10 minutes cool down. I love my turbo
Run p.m: 75min
3.6k warm up, 2 x (5 x 200) 200 walking recovery between reps and 400 jog between sets, 2k cool down
I thought I had to go to a meeting tonight so that's why I did the run and the turbo this morning. Then this afternoon I found out the meeting wasn't till next week and the girls had arranged to do a speed session at the club. Legs were feeling good so I decided to join them. Thankfully we missed all the rain showers! The first set of 5 were actually 220m cause we got confused about where we should be stopping but the recoveries were nice and long. I forgot my watch so no idea of times but it was a good session. I was working hard but felt strong 0 -
Wednesday:
Swim: 1.2k
Karate: 90 min
Wednesday seems like a lifetime ago :eek: I swam before work in the afternoon, alternating front crawl and pull bouy. Another recovery swim. It's too difficult at the moment to schedule in proper swim sessions on top of everything else that I'm doing.
Thursday:
Run: 40 min recovery
Karate: 90 min
My legs were in bits from the speed session Tuesday and karate Wednesday. The first 10 minutes of the runs was aches and pains everywhere then it got better but I kept the pace very slow and felt good enough at the end. I had planned to to out on the MTB before karate but I had to unexpectedly work a double shift and I hardly had time to eat never mind exercise. Karate was excellent. Jean is my favourite black belt and we always have to work really hard when she takes the class.
Friday:
Bike: Turbo 130 min
Three sessions: 30 min easy, 40 min as 10 R1, 10R2, 10R3, 10 easy, 60 min easy
Run: 20 min warm up, 20 min tempo @ 4:26/km, 15 min cool down
No work today so got lots done. Run was on the track with the girls. I bought us each a bag of jellies as a reward Hopefully I'm not overdoing it. Just had a hot bath and legs are feeling pretty happy. 0 -
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Monday:
Rest. Ate at least double my body weight in food. Shocking :eek: I need to get back into a good food routine cause at the moment I could eat for Ireland
Tuesday:
Run: 40 min recovery
Managed to miss the rain but it was very cold. I don't remember feeling any niggles in my legs so they must have been ok
Bike: 150 min turbo (30 + 60 + 60)
Anyone else find the turbo worryingly addictive??? First one was all easy, the other two had hard/fast bits in them but I can't remember exactly what.
Core: 10 min
Foam rolling and some yoga poses. The cat decided during the pigeon stretch that this would be a great time to lick my nose. His tongue is like sandpaper. Not pleasant!
Wednesday:
Bike: 60 min turbo
All easy. Knees a tiny bit sore starting off. They usually get sore when my quads are too tight. They were better afterwards.
Karate: 90 min
Good class with lots of strength work 0 -
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