Challenging Times

rooneyjm

Tuesday

Body feels better but quads are still tender.

Run - 13k Z2 run, 65mins. Moving a bit quicker now for the same HR, 8.00 min miles, so that's good to see.

(PM) Turbo Session 60 mins

Over and under session, 3x12mins. within each 12min effort is 4 times 2mins @ 95% 1 min@105%.
The 105 parts were the easy bits, it was getting back to 95% quickly that hurt. 3rd effort burned.

Wednesday
Unplanned rest day, still a bit tired, oh the guilt. Could have squeezed a short run in at 21.00 but opted to park it for an early night a hopefully fresh for the morning.

rooneyjm

Thursday

Week not going to plan but got a swim in tonight. 75mins - 3.2k

• 4 x 100 off 2.00mins
• 4 x 100 kick. Used fins, otherwise I'd be there until next Thursday
• 4 x 100 off 1.50, was going to cheat and do them off 1.55 but though I'd better start pushing myself. 1.40, 1.45, 1.47, 1.49
• 4 x 100 kick
• 100 easy

Into sets of 3 x 100 off 1.50 with 100 recovery
1st - 1.42, 1.45, 1.48
2nd - 1.45, 1.48, 1.51 extra 100 recovery
3rd - 1.45, 1.51, 1.55
200m warm down

There were 2 more sets prescribed but unfortunately the gym was closing : )

Happy to hit most of these 1.50's, no going back to 100s off 2.00 minutes now.

rooneyjm

Friday

3D Swim 60 mins 3k
• 400m warm up
• 21 x 100m off 1.50, "no wait, do them off 1.45". Ah ****e, especially after last night. We've to do them as sets of 3 x 100m with 45sec rest.

I take the 1st 3 and then alternate with other guy in my lane. I'll save the long winded break down but we got most of them done, a few of the 3rd 100's were missed but a solid effort.

• 50 easy
• 9 x 50 off 60

Good session, first time I've done 100's off 1.45 so a new chapter, had to use the pull buoy, turn over needed to be quick to maintain the speed.
Winter miles, summer smiles.

rooneyjm

Saturday
Bike – Turbo 2.5 hrs
50mins easy and then into 6 x 11mins at 95@FTP. Good session, ended up with power bests for 90mins, 2hrs and 2.5hrs.
Run – Tempo 65mins
Straight into a tempo run
·         5mins easy
·         3 mile tempo, 6.55, 6.58,6.56
·         5mins easy
·         2 mile tempo, 6.51, 6.50
·         5mins easy
·         1 mile tempo, 6.56
Wanted to do some work at race pace for Lisbon which would be 7.20/7.30 per mile. Just let the legs dictate the pace and was happy to see the pace coming in under 7.00. I was fairly spent after the last mile so a good time to stop.
 
Sunday
Serious session in the NAC. Warmed up in the pirate ship, moved on to the lazy river followed by a couple of sets in the wave pool. Finished off with some speed work, twice down the green slide.
 
Not a great week volume wise but some good swim sessions and a decent workout Saturday.
 
                                Week                                    Year
Swim     9.10km  2hrs30mins        33.25km 12hrs40mins    
Bike       103.7km 2hrs30mins       473.6km 16hrs15mins
Run        26.4km 2hrs10mins         142.15km  15hrs00mins
Total                      9hrs10mins

MojoMaker

lol. If only all swim sets could be done in Aquazone.

rooneyjm

Monday

Morning Run 60 mins easy

PM - Swim 70mins, 3k
• 400m
• 400m as 4x100m over kicking drill
• 400m as 4x100m descending. Used fins for this 1.40, 1.37, 1.33, 1.31

8 x 200m off 3.45 with pull buoy. Made all these, 1st 5 all around 3.30, last 3 slipped out to 3.40
200 warm down

rooneyjm

Tuesday

60 minute turbo
(4x 3min VO2(110, 115, 120, 125%FTP) x 2 with 6 min recovery in between. Tough session

rooneyjm

Wednesday

Run Intervals, 70mins 14.2k

Going to follow the McMillian 10k plan over the next 8-10 weeks, have a couple of 10ks booked around April. First workout is 6 x 1 mile at projected race pace which would be 6.12per mile. Decided to do 5x1 mile and ease into the plan

Ran to the 15 acres as my warm up.
1 - 6.19
2 - 6.12
3 - 6.14
4- 6.16
5 - 6.35

Not as good as I had hoped, I'm putting it down to the bike intervals the night before. Shorter intervals next week and then give the 6x1 a go again

rooneyjm

D-POX

The chicken pox has landed in chateau Rooney. Few little spots on the 2 yr old this morning so brought her around to the doctor to get confirmation. I'd imagine the 4 yr old will quickly follow so the next 10 days should be a calamine lotion filled extravaganza.

Anyway, the morning swim went out the window.

(PM)
Turbo- over and under session 60 mins

Run- straight into a tempo 4 mile, 45mins& 9.5k total
1) 6.42
2) 6.47
3) 6.45
4) 6.44

These felt ok. While I was running I was thinking these will have to come down to 6.30 if I'm ever going to break 40mins off the bike for Olympic.

Has anyone every extrapolated what your 10k pb needs to be to break 40 off the bike. Obviously how strong you are on the bike will play a role but I was thinking 38mins? Any of you sub 40ers an opinion on this

rooneyjm

Friday

(AM) Bike - Turbo 75mins with 60mins continuous tempo work, which worked out about 200 to 210 watts. Heart rate also indicated i was working at tempo as I only went above 149 bpm for a few seconds. 

(PM) 3D Swim 60mins 2.3k

• 400wu
• 8 x 25m drills
• 4 x 50m incorporating the drill work
• 4 x 400m off 7.30

1. Made the first one just swimming 7.25
2. 7.20 pull buoy
3. 7.25 pull buoy
4. Time was up, 300m done.

Saturday

Rest day or should I say quarantined to the house with itchy and scratchy

rooneyjm

Sunday

Run - Got out for a 50min easy run, 9.3k

                       Week                                    Year
Swim     5.3 km  2hrs10mins        38.55km 14hrs50mins     
Bike       92.8 km 3hrs15mins       566.4km 19hrs30mins
Run       42.9 km 3hrs45mins       185.05km 18hrs45mins
Total                   9hrs10mins

rooneyjm

Monday

Swim 70 mins 3.15km
50 easy
8 x 50 off 60sec
100 easy
2x 400 off 7.20 with pull bouy (6.55 & 7.15)
100 easy
4 x 200m off 3.50 swim (3.33, 3.44, 3.45,3.47)
100 easy
6x 100m off 1.50 with pull bouy. (1.45, 1.50, 1.50, 1.50, 1.55, 1.55)
200 warm down

Run - Tempo 4 mile , 8.25k total

Straight onto treadmill
10 min easy
26mins/ 4mile tempo (1st @ 4.08km, 2nd @ 4.04, 3&4 @ 4.01)
2 mins easy

rooneyjm

Tuesday

Bike 75min turbo
5 x 6mins @ 108% which worked out as 266 watts. Felt tough but manageable although the recoveries were 5 mins

rooneyjm

Wednesday

Swim 60 mins 2.65k

200 warm up
6 x 400m
50 easy

400s supposed to be off 7.30. First one was ok then came in at 7.30 for the 2nd so took 30s. This continued for the other four. Just felt a bit tired, sleep has been a bit all over the place the past week.

Straight onto thread mill for some Run intervals.

10 easy
Then 6 x 3mins with 2 recovery. Started at 3.45, then eased it up to 3.43, then 3.40 for the last couple.

Had to go to collect kids, no time for long warm down, had a quick stretch and was surprised (although I shouldn't be how tight I was around the hips, quads glute area. More stretching, more stretching, keep saying it.

FYI when you type glute area prediction spell keeps putting in flute area, dangerous

joey100

What races have you signed up for? Anything before Lisbon?

You need to get moving on that new bike, them promise notes expire!

rooneyjm

joey100 wrote: »

What races have you signed up for? Anything before Lisbon?

You need to get moving on that new bike, them promise notes expire!

I was signed up for Naas on Sunday but can't get out of work, Naas Tri thankfully transferred my entry to next month.

Also signed up for Nenagh in April, this will be my 4 th time so its a good one for me to see progress. Had a reasonable swim and bike last year but a crap run. I didn't really get running until the end of Feb with a stubborn ankle injury so I'll be looking to put that right.

Other than that maybe a couple of 10k races, there are a few things on around the 23rd Apr but that might be a bit close

Funny you mention the bike, I bought a ex-team Carnac bike off PlanetX uk yesterday, the RT90. Full Ultegra except for the chain set which is FSA K-force light carbon for £999(sterling), pedals and a couple of bottle cages throw in. Apart from being luminous yellow it looks like a good deal, reduced from 1500( if u believe it). Wheels are ok, Vision 35s.

I'll be using it primarily for summer long spins and sportives so it was hard to justify 2500-3000 for a new super duper bike. Anyway hopefully it proves to be a good compromise. How much is a re spray ????

joey100

Sounds like a good price, an Ultegra groupset is around 650 euro new. Them wheels are around 350 too so looks like a good price. Think Alex in the club has an older version of that frame and loves it. And sure the bright colour will match your personality perfectly!

rooneyjm

joey100 wrote: »

Sounds like a good price, an Ultegra groupset is around 650 euro new. Them wheels are around 350 too so looks like a good price. Think Alex in the club has an older version of that frame and loves it. And sure the bright colour will match your personality perfectly!

We'll have get out for a bike off but I'm not allowed to give a shot to anyone until after Easter.

MojoMaker

Have you thrown the old squeaker in the bin?

rooneyjm

MojoMaker wrote: »

Have you thrown the old squeaker in the bin?

Never, it's like triggers brush. It will do for cycling to work and winter spins. I just need to get creative in the garage, running out of room fast

rooneyjm

Thursday
Bike - 90min turbo
4 x 10 mins @ 95 to 99% of FTP with 2.5min recoveries.
Friday
(AM) Run - 45 mins (8km) easy run before work. Felt a bit woosie during this even the though the pace was slow, passed eventually.

rooneyjm

Friday (PM)
3D Swim 60mins 2.45km

• 16 x 50 off 60 every 4th hard
• 3 x 200 off 3.45
• easy 50
• (4 x 50 off 50 into 100m off 2.15) x 3
• easy 100

Saturday
Up early to get some cycling in before work. Was going to do an over and under session on trainerroad but decided against it as i was getting a few twitches in the hip flexor the night before.
Headed towards Swords then towards Malahide and looped back around via Portmarnock. 39km in 90mins
Cycle home that evening 45minutes 18km

Sunday
Again up early enough to get a long run in before work. Ran to work 90mins, 16.8km

rooneyjm

                       Week                                    Year
Swim     8.25 km  3hrs10mins        46.80km 18hrs00mins     
Bike       133.2 km 5hrs00mins       699.6km 24hrs30mins
Run       42.05 km 3hrs38mins       227.10km 22hrs23mins
Total                   11hrs48mins
Hit most of the major sessions this week so happy enough, will try to get out for a long spin next weekend. Bit tired tonight but going to try and push through for another week and maybe a rest week the following week.

rooneyjm

Monday 20th Feb

Bike arrived, a few minor scratches but all in all looks good. The colour isn't as bad as I thought. Got a new helmet, bib shorts and jersey to make up for the fact that I went 2nd hand. All i need to do now is shave the legs and they can't call me Fred anymore.

Feeling a bit tired after the weekend and have done some sort of training for the last 8 days, legs feeling heavy. Could do with a rub down but not sure when I'm going to get a chance.

Run 45 min easy 9.2k

In work Monday night so got up Tues afternoon and collect kids. Back into work Tuesday night so Tuesday ended up being a rest day training wise.

Wednesday
Got up afternoon and headed for the gym.

Swim 65mins 2.8k
• 400 w.u.
• 2 x 50m fast off 60 to wake up the body a bit
• 16 x 100m off 1.55
- They were going well, getting about 6-7sec rest. Maybe could have squeezed out 20 but someone else got in the lane and they were all over the shop. Lost my rhythm and just called it at 16. Confident I'll get 20 done next time. Looking back at last years log I managed 21 x 100 off 2.00 in July before Dublin, so 20 off 1.55 before Lisbon will hopefully translate to a minute or so quicker.
• 100m easy
• 8x 50 off 60, every 2nd all out (these came in at 48-50sec)
• 200 easy

Run Intervals 50 mins 10k
• 10 min easy
• 6x 4 mins @ 3.43km

S&C 20 mins

joey100

Paddy would be proud of you buying some non-fred bike gear.

rooneyjm

joey100 wrote: »

Paddy would be proud of you buying some non-fred bike gear.

No staying power that fella, one half and he was gone. His wife robbed my half full trolley in Tesco there over Christmas. I left it sitting for second while I ran back to get something, came back and it was gone. W.d.f, how could someone take your trolley, so I'm walking around Tesco thick a sh1te looking for some scum bag with my trolley.
Then I see Paddy's wife and I give her the nod not sure if she remembers me. Then I do a double take, "eh you have my trolley there".
Oh do I? .
Eh yeah, look in the trolley there are nappies. Who in your house wears nappies?
Oh yeah. She says and goes to walk off
Hang on there missus, you forgot paddys immac,
She comes back grabs the immac and is gone

Fcuking cyclists

MojoMaker

lol

rooneyjm

Thursday

Bike - 75min turbo
A repeat of last weeks turbo, 5 x 6mins at 108%. Felt tougher than last week but got through it.

Friday

3D Swim 60 mins 2.8k
Fairly simple tonight,
• 32 x 25 warm up
• 40 x 50 off 60sec

rooneyjm

Saturday
Long Run 100mins 19.4k All Z2

Sunday
Bike 80 mins z2, 32k


I said at the start of the week that this wasn't a rest week but that's exactly what it ended up being. Tired at the start of the week then a sick child Friday night led to a visit Temple St so after the all clear got out for a run but the long bike was gone. A that stage the week was officially a rest week so just took it handy on the Sunday cycle. Back at it tomorrow.

rooneyjm

Monday 27th

Swim 60mins 2.2km
800 as (50 skps) x 4
6 x 50 off 75sec best average was 47
100 easy
3 x 100 off 1.50) x 3
100 warm down

Tuesday

Bike turbo 75mins

6 x 6mins @ 108% = 266watts
Extra rep this week but felt better. Serious quad burn after 2 mins in these.

Straight into run, after the hard turbo just went for easy pace. 45mins 8.4k