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Lyric Revues
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Fri PM 8k easy run
Sat 15k easy run 5:40/km
I moved the kids to a new swim club this year (the air quality was very bad at times at the old one), so there's a myriad of new routes to be ran early on a Sat morning from Courtown. This morning's took me out from the harbour along some coastal fields and towards Ardamine, before scooting inland along lonely backroads in glorious late September sunhine. The run finished with some loops in Courtown forest, and thoughts on how to finagle an Aquathon from this route?
Nice way to move on. I just heard its pissing raining and freezing in R'dam, so there's worse places to be
Good luck to all out there 
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Tue 30 mins Fastlane; 65 mins easy turbo
Front crawl, 2*(50/100/150/100/50) strokes, alternating snorkle/snorkle+pb
Wed 45 mins Fastlane; 55 mins easy turbo
Breaststroke drills, courtesy of my new dreamboat Chloe Sutton
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Thurs 400TT 5:45
200 warmup
10*25 (sprint 15, 10 easy) 10s
6*75 as (3*25 BE 3/5/7)
400TT
10*75pb (on 1:20, on 1:20 easy +20s)
200 easy
I wasn't expecting much from the 400TT, had decided on keeping it steady and hitting 6 mins. Beforehand I loaded up on fishermans friends, plus a couple of blasts of the inhaler, which did help with breathing throughout. We have some new members, including a couple of sharks, and a spanking new lane. I went in the middle lane, behind a girl who was targeting under 5:30, so I'd have clear water.
I usually blow up in 400's, as breathing goes to pot, so I determined to keep the breathing under control at all times, and let that dictate pace. The first 100 was 1:19, a bit too fast but without knocking the lungs out of whack. I kept it steady to 200, starting to hurt but no issues with breathing. My open turns were better than usual (*see below). Started to pick it up from here but I ran into congestion at 325 so had a slow 25 here. I passed at the wall and pushed for the last 50, finished strong but without collapsing at the wall.
Given the effort, I was surprised to see 5:45, which I think is around my PB. There were a few seconds added due to congestion so I might have hit 5:40. Coming back from illness, and with limited pool swimming, this bodes very well for the next few months. My stroke was much, much better, and my kick and core working well. I put this down to the recent work in the Fastlane. Pretty happy with the results from using it so far.
* I had watched a video on open turns from the great teacher that is Chloe Sutton. Open turns are needed for breast and fly, but are also mandatory in pool triathlons, where tumble turning is banned. The video below is well worth a watch, and I defy anyone not to smile at how she describes the arms during the turn
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Nice swimming Kurt, seems like you went comfortably under the 6 mins. What distance will you target for the masters swimming meets?
Cheers Joe, next gala is National SC Champs on 19th Nov. My goal is 50 and 100 free (my PB's are 33s and 1:10; household PB's are 29s and 1:04;)), but I'll probably try a few other strokes too for fun.
Longer term the season target is the National LC Champs in March. They have a 1,500 the evening before the main event, and I'd like to think close to 22mins is a good aim. Looking to hit 1:05 for the 100 free, and if all goes to plan sub-30s for the 50 free.
We have an expanded group in the Masters this year so hopefully we can enter a good few relay teams as well. Should be good fun pushing each other over the next few months 0 -
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Fri 45 mins Fastlane
Sat 40 mins Fastlane
Review of 2017:
Not the best year for racing (or training), I seemed to be out of sorts for a lot of it. Chest and ear issues in particular, which hopefully will be limited as I can control the chlorine in my pool. On that, I also spent a lot of time building it, time taken from training/racing. Is that a good trade? Next year will answer that question.
The races I did do are below, useful markers for how the year went.
March:
Irish Open LC Masters Champs
1,500 (24:09), 200free (2:47), 100free (1:13), 50free (33s)
I really enjoyed these Champs. Missed a 1,500 podium by 11 secs, but happy with the time. A little disappointed with the times from the shorter distances; I was found out in the longer pool.
WW 50k Ultra 6:32
This un-trained-for race was a box-ticker. Despite getting lost around Glencree, it was a magical trot out to the halfway point- not often you get to ease the effects of a hot sun by shoving fresh snow down your socks! Suffered on the way back, and probably suffered in training for a few weeks after to be honest.
April
Tinahely Duathlon
After a dose of anti-b's to shift an ear infection, I opted to bike the relay in this local race. Had bike mechanicals which messed up our time, this was something that should have been noted and fixed before the race.
June
Valentia Sprint (9th place)
This was my best race of the year, on a magical day in the Kingdom. I was totally in control of my swim, loved the taste of brine from the get-go, and powered through the waves. I dropped a few places on the bike (lack of specific training), but flogged myself up the hill to the run turnaround and gave it what I had coming back down. Loved this race and can't wait to do it again next year.
July
Wicklow Harbourman Oly
From the best race to the worst. After a very solid swim, I managed ok on the bike (had to use my roadie), but overheated and died on the run, had an absolute shocker. It was agony to get round, slowing all the time for a miserable 54 mins. The only good thing was I didn't DNF- had I done so I might have jacked in the season, I was that disappointed.
Bagnelstown mile swim race (4th place)
Redemption in a small local race, which I thoroughly enjoyed. A good solid swim with well-paced turnover throughout.
National Aquathlon Champs (2nd M45)
I didn't have a great swim, went a bit wide I think, but finished solidly. The run was tough- I can still taste the hurt!- but I pushed it throughout and finished fast, being pushed by a guy trying to overtake for the last km. I held him off and felt this run was redemption for Wicklow.
Tullow Parkrun 5k 20:02
In the drive to improve my running speed I gave this local 5k a shot. Sat on the leaders shoulder for 3k until I made the rookie error of overtaking him and not putting in distance... sure enough he nipped past on a tight corner with 600m to go and I backed down. Pleased enough with the time though.
August
Loughrea Sprint 1:12:56
A solid race throughout, decent swim, ok bike, and a decent run. No complaints, but no champagne either.
IMRA Nav Challenge (17.6k in 2:11)
A great day in the hills, frantically searching for routes, shortcuts; weighing advantages. Doing great till the last control lost me a lot of time, but as ever a fine day to spend a Sunday morning.
September
Rotterdam ITU AG Champs, DNS
The goal race of the year just wasn't meant to be, a severe chest infection curtailing training in the last month. Then my flight was cancelled at short notice... I wouldn't have been in honest shape for it anyway.
Overall
Generally a disappointing year race-wise, there's a fair amount of disappointment and one stand out race (Valentia). My preparation could have been a lot better and I think I entered Rotterdam as an end season goal, but didn't give that goal the respect it needed. However, my swimming has improved, my bike is ok (needs more dedication and turbo-hurt, though), and my running has improved a lot. I'm injury-free, finished a major project in the backyard pool, and so I've plenty to look forward to next year. My focus over the winter switches to the pool, there's a gala mid-Nov I'd like to hit some PB's at, and the National LC Champs next March are a major goal.
I'm not going to aim for anything specific next year in Triathlon, just better preparation with the goal to enjoy training and racing. New day tomorrow, new log, onwards and upwards 0
https://www.youtube.com/watch?v=9gw8tbkhKgo
https://www.youtube.com/watch?v=fOuJ8xq7i7U
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