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No more sloppy yards

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  • 09-06-2016 11:05am
    #1
    Solvang
    Closed Accounts Posts: 14 ✭


    New to Boards so please be gentle...

    I have enjoyed following training logs by other posters (zico10, MD1893, Peter Kern) so have decided to give it a go myself, to track progress and give my training some focus.

    Background is that this is my fourth year doing triathlons, started in 2013 by doing a handful of sprint and olympic races. Did IM Austria in 2014 and IM Lanzarote in 2015. This year the main race is Dublin 70.3 but i have my eye on a trip to Challenge Paguera in October as well. Main goal is to get faster, in the past i have shied away from intensity in my training.


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    #2
    Solvang
    Closed Accounts Posts: 14 ✭Solvang


    Monday 6th June

    Swim - coached - 3.7k in 1.29
    Run - 10k in 48 mins

    Tuesday

    Turbo - 60 mins
    Run off Turbo - 4k in 17.42

    Wednesday

    Swim - coached - 4.1k in 1.34 - warm-up, 6 x 50 build, 16 x 50 off 1.10, 300 PPB, 12 x 50 off 2.00, 300 PPB, 8 x 50 off 2.00, 300 PPB, 8 x 25. All 50s and 25s done at fast/max. Arms were in bits afterwards.


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    #3
    Solvang
    Closed Accounts Posts: 14 ✭Solvang


    Thursday

    Turbo - 30 mins
    Run off Turbo - 5k in 22.17

    Swim - self - 1.8k in 45 min - warm up, 10 x 100 PPB steady on 2 mins, 10 x 50 Bands fast, 15 sec rest

    Friday - Rest

    Saturday

    Long run - 22k in 1.40, 4.32 min/k


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    #4
    Solvang
    Closed Accounts Posts: 14 ✭Solvang


    Sunday

    Cycle - Beauvais Airport to Versailles - 103k


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    #5
    Solvang
    Closed Accounts Posts: 14 ✭Solvang


    Tuesday 21st June

    Turbo 45 mins - main set - 2 mins right leg, 2 mins left, 2 mins sprint, 2 mins easy - repeat x 4

    Wednesday 22nd June

    Swim - 3.3k in 1.31 - 600 PPB, then 100s, 50s and 25s at Max, with lots of recovery in between


    Friday 24th June

    Swim - open water - 750m


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    #6
    Solvang
    Closed Accounts Posts: 14 ✭Solvang


    Saturday 25th June

    Challenge Galway - Olympic - 2.33 - 4th place overall

    Swim - 30.35 (10th out of 126 males)
    T1 (long) - 4.52 (5th)
    Bike - 1.07 (5th)
    T2 - 2.36 (5th)
    Run - 47.19 (4th)


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    #7
    Solvang
    Closed Accounts Posts: 14 ✭Solvang


    Monday 27th June

    Swim 2k - recovery


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    #8
    Solvang
    Closed Accounts Posts: 14 ✭Solvang


    Tuesday - Run 6.4k in 34.05 (5.17/km) - more recovery

    Wednesday - Swim 3.3k in 1.19 - 300 w/u, 6 x 50 build, 10 sec rest, 8 x 50 fast, 15 sec rest, 3 x 300 steady PPB, 25 sec rest, 3 x 300 (50 fast 50 easy), 25 sec rest, 3 x 100 (easy, steady, fast), 200 c/d


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    #9
    Solvang
    Closed Accounts Posts: 14 ✭Solvang


    Saturday 2nd July - Browns Bay Beast Olympic - 2.20 - 16th of 59

    The Beast lived up to its name - cold, windy, hilly bike and run.

    Swim - 13.30

    (Planned) swim course was 2 laps of 750M clockwise, with a short beach run in between. Started out on the left which was a bad idea, should have gone to the middle. Got pushed by the current and was still left at the first buoy. After that swam better, moving up the field and looking forward to the second lap. Exited lap 1 to see loads of guys in T1, surely I hadn't swam so bad they lapped me...no the officials had just decided to call a halt after one lap. I don't think due to the sea conditions, more likely they wanted to get everyone out on the bike before the imminent rain storms.

    T1 - 2.06 - annoyed about my swim and a bit dizzy from the swells, took my time and put on cycle jersey over tri top.

    Bike - 1.20

    Fast enough the first 15k or so in the wind, then the rain came, the horizontal stinging kind, and not going to stop anytime soon. In the space of one minute passed an accident, nearly came to grief myself going over a manhole cover and then came around a corner on a descent to encounter some sheep on the road in front of me. At that stage decided i just wanted to get home in one piece so sat up for most of the rest of the bike thinking about how nice it would be to live in a country that gets a proper summer, i'd say i wasn't the only one.

    Worth mentioning that the volunteers/marshalling was excellent. there was one roundabout on the course i think there must have been 10 marshals/police directing traffic and making sure everyone got through safely.

    (note to self - coke is much nicer than lucozade sport in the bike bottle)

    T2 - 1.40

    Run - 43.39

    Two laps of 5k, first 2k or so uphill then downhill. Pushed hard on the second 5k, felt good.

    Conclusion - good day out, very well organised race, need to sharpen up OW Swim and T1.


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    #10
    Solvang
    Closed Accounts Posts: 14 ✭Solvang


    Monday 4th July

    Weight 81kg

    Swim - 3.2k in 1.30

    300 w/u, 600 PPB steady, 4 x 75 fast, 15 sec, 500 PPB steady, 6 x 50 fast, 15 sec, 400 PPB steady, 6 x 50 fast, 15 sec, 300 PPB steady, 200 c/d

    Tuesday

    Run 10k steady 44.30 (4.28/km)

    Wednesday

    Swim - 3.6k in 1.30

    300 w/u, 4 x 50 build, 2 x 200 PPB fast, 200 easy, 4 x 150 fast, 200 easy, 6 x 100 fast, 300 PPB, 12 x 50 fast, 200 c/d

    Thursday

    Run 10k easy 48.02 (4.49/km)

    Saturday

    Run 23k steady in 1.54 (4.58/km)

    Sunday

    Turbo 1 hr - mostly steady big gear, also 10 x 1 min hard 1 min easy

    Total for week - 7.30


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