The Bi-Annual Final Marathon Then Retire Log

and still ricky villa

Thursday

Morning - Bike - 22Mins
Timer on the heater in the man shed. Makes a bit of difference

Evening - Run - 5ish Miles Easy
I was due to do intervals at lunch but I had been plagued by hip pain. At one point I stood up from my desk and felt I couldn't lift my right leg. Very disconcerting and genuinely very painful. I've been conscious of my right side and around the hip area being a bit prone to pain so have been on the adductor and abductor machines in the gym to try and strengthen that area. Not sure if it made much difference though. The pain was more located towards my back but curiously peaked at lunch and then seemed to drop off. By the time I got home I had zero pain. I decided I'd head out for a test run. Any pain and I'll walk, no pain and I'll just do a little bit. No pain at all for 5 miles. Very odd but worrying

and still ricky villa

Friday

Morning - Swim - 1950m
OCD number to reach 5600m for the week. This was all on the tempo trainer and due to the worry with my hip and I'm quite good at kicking from the hip, I also used a pull buoy for the whole set

Afternoon - Run - 7 Miles Easy
Again, no pain so stuck to the plan. A very easy 7 miles seeking out some new routes

and still ricky villa

Sunday

Afternoon - Run - 22 Miles Easy
My mother and aunt in law very kindly came down to mind the child while I went and did this. My wife is still working away from home so I needed some help or another long run would get pushed.
This run couldn't have gone better. I even negative split on purpose. There was some pain coming to half way on the front of the hip but it quickly went away. But other that dodging the odd car on the tight roads, I had no need or thoughts of stopping.
Overall though I'm happy with this. 22 miles is always my confidence builder. Regardless of speed I know I can complete the marathon distance even if I have to walk the last 4 miles.

and still ricky villa

Week|Run (Km)|Time|Swim (Km)|Time|Bike (Km)|Time|Gym (hrs)
1|37.83|3:07|1.20|0:38|0.00|0:00|0:44
2|45.07|3:40|1.60|1:10|0:00|0:00|0:20
3|52.32|4:14|4.40|2:22|21.33|0:40|0:50
4|59.56|4:50|0:00|0:00|0:00|0:00|0:00
5|66.77|5:26|1.50|0:49|9.20|0:20|0:41
6|76.44|6:10|3.20|1:30|20.00|0:45|0:00
Total|337.99|27:27|11.9|6:29|50.53|1:45|2:35

Week|Run (Km)|Time|Swim (Km)|Time|Bike (Km)|Time|Gym (hrs)
7|52.77|4:10|3.95|1:55|17.89|0:40|1:01
8|59.99|4:50|4.00|1:56|17.91|0:40|1:05
9|62.30|4:54|4.20|2:02|18.11|0:40|0:51
10|26.90|2:09|0.80|0:21|10.90|0:27|0:41
11|71.00|5:41|3.60|1:51|9.10|0:20|0:31
12|71.79|5:47|2.80|1:21|18.27|0:40|0:20
Total|344.75|27:31|19.35|9:26|92.18|2:47|4:29

Week|Run (Km)|Time|Swim (Km)|Time|Bike (Km)|Time|Gym (hrs)
13|71.61|5:39|4.60|2:23|9.28|0:20|0:44
14|67.13|5:25|3.80|2:11|0.00|0:00|0:49
15|80.28|6:25|4.00|1:58|9.03|0:21|0:47
16|81.67|6:22|5.00|2:24|8.71|0:20|0:21
17|80.55|6:24|5.20|2:33|9.82|0:20|0:40
18|72.63|5:44|4.80|2:33|20.31|0:44|0:40
Total|453.87|35:59|27.40|14:02|57.15|2:05|4:01

Week|Run (Km)|Time|Swim (Km)|Time|Bike (Km)|Time|Gym (hrs)
19|88.69|6:52|5.40|2:30|20.38|0:44|0:40
20|81.31|6:32|5.50|2:38|21.21|0:47|0:40
21|47.59|3:42|5.50|2:31|19.84|0:44|0:20
22|21.27|1:45|0.00|0:00|0.00|0:00|0:00
23|59.66|4:41|1.20|0:35|30.59|1:06|0:40
24|79.12|6:16|5.60|2:35|20.07|0:44|0:20
Total|377.64|29:48|23.20|10:49|112.09|4:05|2:40

Back on track.
I've the half coming up this weekend so will drop the swims and bike to about half the regular distance. The hip pain is a worry but not much I can do about it now. I won't be daft about it, but if it stays away, great. If it stops me running, sod all I can do about it

and still ricky villa

Monday

Morning - Swim - 1200m
With race day looming I've cut back on the swim distance, just for this week.
I didn't run today as I was still holding a lot of fatigue from yesterday's long run. My aim is to meet my distance goals but try to stay as fresh as possible for Sunday

and still ricky villa

Tuesday

Afternoon - Run - 10 Miles Easy
Same as yesterday, I cut the bike as I just felt tired this morning. Same will happen with the gym in the afternoon.
I ran the 10 miles starting out at the easy pace but on the way back I upped the effort to gauge what I might be able to hold for Sunday.
So, 4:50 odd for the first 5 miles and then dropping all the way down to 3:43 for the 2nd 5.
I'm not kidding myself that I can hold that kind of pace for the full half marathon but below 4:10 seems doable.

and still ricky villa

Wednesday

Morning - Swim - 1000m
Squeezed in. Very little time between dropping the child off and starting the commute to work.

Afternoon - Run - 5 Miles Easy
I had myself down for 10 miles but was a bit tired after yesterday's blast so cut it back. This week is taking a bit of a mini taper shape to it. Not sure if that's a good thing or not

and still ricky villa

Thursday

Afternoon - Run - 7 Miles Easy
This was an exercise in bargaining with myself. I didn't want to go out at all. I just felt fed up with the whole thing today. It's a familiar feeling coming up to race week and one I usually guilt myself into overcoming. Once I was out for this run I felt I could go further but capped it at 7. I'm still hoping for something great on Sunday and don't want to make a balls of it by going into the race tired

and still ricky villa

Friday

Afternoon - Run - 7 Miles Easy
Similar to yesterday. I opted to go back to bed rather than go for a swim this morning and ran an easy 7 miles to keep things ticking over. I was much more positive about it though after spending yesterday evening and this morning checking in to flights and hotels and working out my route. I get a bit Clark Griswold about these things and having a precise itinerary settles me a lot.
So, hay is in the barn, as they say, and all that's left is to travel over, not walk around too much and run a half marathon PB. My official marathon PB is 1:32 so sub 1:30 should be in the bag. How far under is another matter

and still ricky villa

Sunday

Morning - Run - Valencia Half Marathon
As a trial run for the full in December this was a good exercise. As a PB hunt for a half I made a few schoolboy errors, mostly avoidable. So, the weekend went as follows:

Saturday -
I was up at 3am for a 6:15 flight. I'll be repeating that trick for the full but a day earlier so I can rest and recover.
Dublin airport is what it is and the flight left on time. Landed in Madrid shortly before 10 and made my way to Atocha to get the train. My ticket was booked for 2:10 so I had way too much time. The Metro is a doddle, I bought a two day tourist ticket so I wouldn't have to be the dumb tourist not knowing what he was doing. I made it to Atocha with loads of time to spare so thought I might try to change my ticket. Not a chance. The ticket I bought got you 80% back if you cancel but then I'd have to buy another ticket so would have been onto a big loss in the long run. So, phoned my sister who lives a little bit away and popped in for a cup of tea.
Mistake #1 - Rather than take a couple of trains to arrive pretty much outside her door I chose to Sat Nav my way and walk it. It took half an hour cos the Sat Nav sent me a very roundabout way.
Cup of coffee with the sister and she walked me back up to the station. Took all of 10 minutes.
Onto the train to Valencia - lovely service and loads of leg room. You are literally rocketed to your destination at 300kph. Much more comfortable than a plane.
Arrived on schedule in Sorolla and made my way to a nearby hotel to pick up my tourist card. Same deal again, 2 day tourist pass so I wouldn't kill myself getting around.
Mistake #2 - Rather than use the fecking card and get the train and a bus to the expo, I walked it. Sat Nav said it would be only a couple of miles but thinking like a runner I thought that would be relatively short. It's not.
Collected my start number and bag of stuff, had a quick look around and headed off. It's a pretty decent expo but I wasn't planning on hanging around, I was getting pretty tired at this point.
Mistake #3 - I used the sat nav to get to the nearest Metro station rather than use my noodle and get a bus. Another half hour walking.
Arrived at the station nearest my hotel and although I went a bit roundabout to get the hotel due to missing road crossings it was pretty close.
Eating wasn't much of an issue. I'd brought some sandwichey type stuff with me and was ready for bed anyway. It wouldn't really count as fuelling though.
Laid out my stuff for the morning and had a quick bath.
I was asleep in bed at 8:30pm.

Sunday -
Alarm went off at 6:45 with a minor panic about the hour going back but the watch and phone had that covered.
Went down for breakfast and was thrilled to find the hotel had almond milk. I might have mentioned before I can't take dairy so this was great. I could have a normal breakfast and not fluting about with bread and meats.
Mistake #4 - Got myself ready to go and left the hotel with not much time for error. I had planned to get a metro but wasn't 100% sold on it given the time. The hotel is opposite a park that skirts the city so I went down there and jogged down to the start. 5km. More than a warm-up.
Mistake #5 - As time was closing in I upped the pace and got to the start just as the pens were bunching up. I had enough time to get into line and set my watch before the gun went off.

0 - 5km - I had landed well behind the 1:30 pacers so would have had a job to do to catch and pass them. I opted to concentrate on knowing the time was judged on mat to mat so I had plenty of time to catch and/or pass them. Due to the crowds it took a while to settle into my pace. It came down from about 4:30 per km to hold steady at 4:10.

5 - 10km - Things were going well, I put 1:25 out of my head and just concentrated on holding pace. I wasn't suffering and the next 5k went by fairly remarkably.

10 - 15km - I started to tire from this point and latched onto other runners, keeping an eye on my pace and dropping them when the pace dropped. At this point I was averaging about 4:11

15 - 21km - This was really hanging on which I'm not too happy with. Pace began to drop a lot and I was being passed a good bit. Interestingly I had caught the pacers but they began to move away. I gutted it out and finished with an average pace of 4:14 to get under the 1:30 barrier by 5 seconds.
Technically it's a race PB but then again, I've never raced a half before, I've only ever done them at goal marathon pace.
I'm ok with how this turned out considering I made a few mistakes in the build up. All easily corrected.

After the race I was back to the hotel, quick phone home, quick shower and back onto the train. My commute back was far more organised this time.
The flight home was interesting. Delayed for an hour and a half and when we came into land in Dublin the pilot aborted the landing at the last second due a tailwind or something. Nothing dangerous but a bit of a scare

Onto the full now. I'm cautiously optimistic but all my ducks have to line up

and still ricky villa

Week|Run (Km)|Time|Swim (Km)|Time|Bike (Km)|Time|Gym (hrs)
1|37.83|3:07|1.20|0:38|0.00|0:00|0:44
2|45.07|3:40|1.60|1:10|0:00|0:00|0:20
3|52.32|4:14|4.40|2:22|21.33|0:40|0:50
4|59.56|4:50|0:00|0:00|0:00|0:00|0:00
5|66.77|5:26|1.50|0:49|9.20|0:20|0:41
6|76.44|6:10|3.20|1:30|20.00|0:45|0:00
Total|337.99|27:27|11.9|6:29|50.53|1:45|2:35

Week|Run (Km)|Time|Swim (Km)|Time|Bike (Km)|Time|Gym (hrs)
7|52.77|4:10|3.95|1:55|17.89|0:40|1:01
8|59.99|4:50|4.00|1:56|17.91|0:40|1:05
9|62.30|4:54|4.20|2:02|18.11|0:40|0:51
10|26.90|2:09|0.80|0:21|10.90|0:27|0:41
11|71.00|5:41|3.60|1:51|9.10|0:20|0:31
12|71.79|5:47|2.80|1:21|18.27|0:40|0:20
Total|344.75|27:31|19.35|9:26|92.18|2:47|4:29

Week|Run (Km)|Time|Swim (Km)|Time|Bike (Km)|Time|Gym (hrs)
13|71.61|5:39|4.60|2:23|9.28|0:20|0:44
14|67.13|5:25|3.80|2:11|0.00|0:00|0:49
15|80.28|6:25|4.00|1:58|9.03|0:21|0:47
16|81.67|6:22|5.00|2:24|8.71|0:20|0:21
17|80.55|6:24|5.20|2:33|9.82|0:20|0:40
18|72.63|5:44|4.80|2:33|20.31|0:44|0:40
Total|453.87|35:59|27.40|14:02|57.15|2:05|4:01

Week|Run (Km)|Time|Swim (Km)|Time|Bike (Km)|Time|Gym (hrs)
19|88.69|6:52|5.40|2:30|20.38|0:44|0:40
20|81.31|6:32|5.50|2:38|21.21|0:47|0:40
21|47.59|3:42|5.50|2:31|19.84|0:44|0:20
22|21.27|1:45|0.00|0:00|0.00|0:00|0:00
23|59.66|4:41|1.20|0:35|30.59|1:06|0:40
24|79.12|6:16|5.60|2:35|20.07|0:44|0:20
Total|377.64|29:48|23.20|10:49|112.09|4:05|2:40

Week|Run (Km)|Time|Swim (Km)|Time|Bike (Km)|Time|Gym (hrs)
25|77.82|6:16|2.20|0:58|0.00|0:00|0:00
Total|77.82|6:16|2.20|0:58|0.00|0:00|0:00

And we're into the final block.
At this point I genuinely have no idea how the race will go. I feel good and know I could have gone quicker in the half if I hadn't worn myself out walking around the day before. That's an easy lesson to learn.
Seeing some of the results coming in from DCM over the weekend I know the task is pretty difficult, not that I was ever in any doubt.
All I can do now is finish out the plan and line up rested and ready on December 2nd. My head says sub 3 is beyond me but my heart says that on my day I can do it. All that remains is for my body to get in line and actually do it.

and still ricky villa

Monday

Afternoon - Run - 4 Miles Easy
Being a bank holiday going for a swim wasn't on the plan really today. I could have gone but it means less family time and swimming is a sub goal.
Thankfully the run for today was short and sweet. I needed it to be pretty easy after yesterday's race and travelling. The good news is there are no niggles from yesterday and although my legs were a bit tired, things went fairly standard.

and still ricky villa

Tuesday

Morning - Bike - 22Mins
I'm off work for a couple of days so did this later in the morning. I had genuinely forgot I was off so luckily noticed my own out of office before I began the commute.

Afternoon - Gym - 22Mins
The strength training has moved into the Strength Maintenance phase. Any increases in weight will be if what I lift is ridiculously easy. Everything else should just be easy. Now is not the time to start getting stronger, nothing to be gained now.

Afternoon - Run - 5 Miles Easy
Decided I would do this on the treadmill directly after the gym session. I'm not good with sticking to a timetable when I'm not working so wound up watching more tv than I had planned and needing to do these together. Another thing I'm terrible at is remembering the settings on the treadmill, I use them so rarely. It took a while to get up to speed and by then my average pace was way slower so I had a bit of fun by increasing the pace on the treadmill until I was sprinting and then slowly bringing it back down again. You've got to try and make these things interesting

and still ricky villa

Nice,
Sunday's time was enough to push me into a better starting pen. I'll be in the 3 - 3:15 pen. I'll be sure to be there in plenty of time this time

and still ricky villa

Wednesday

Morning - Swim - 1200m
I'm off work today so swam a tiny bit longer than usual

Afternoon - Run - 8 Miles Easy
It should have been speedwork today but I still had a fair bit of tiredness in the legs. I took it handy for 8 miles rather than do nothing

and still ricky villa

Thursday

Afternoon - Run - 8.5 Miles Easy
Not feeling up to much lately so plodded about for 8.5 miles.

Evening - Gym - 20 Mins
I'm onto the Strength Maintenance phase now. Everything should feel easy. No sense in straining something now

and still ricky villa

Friday

Morning - Swim - 1300m
Slowly bringing the distance back up. The couple of weeks of sickness followed by a reduction coming up to the Half has knocked my enthusiasm for longer swims. I'll get that back though

Afternoon - Run - 7 Miles Easy
Another easy run. It's the frame of mind I'm in at the moment

and still ricky villa

Sunday

Morning - Run - Rotten
I've labelled this in my Garmin log as 'A Hateful Blip'
Some days you get runs that are just a horror show from start to finish. I had zero enthusiasm for this and stopped after 10.5km.
I just did not feel like it at all and very down in the dumps altogether.
There are a couple of reasons. My wife is working away from home during the week and I'm man enough to admit I miss her. She's home at the weekends so heading off for 2-3 hours for a run feels like the wrong thing to do (I know, I know, I've only got to do it for a few more weeks)
The 2nd reason is I'm probably a bit jealous of the folks reporting results from DCM and wishing I was there. I'm feeling the pressure a bit as 'I'm next'. I'll get over it but the mind can be an awful pain in the ar$e when it wants to

Diablo Verde

I can certainly empathise with the 'I'm next' feeling, but Valencia is a cracking marathon, and really it's something to look forward to.

and still ricky villa

Thanks, yeah, it's a natural progression for me.
This will be my 21st marathon and it's always the same in the final weeks of training. I doubt I'm alone

I enjoyed the Half more than I thought I would looking back. And the travel and eating worries are put to bed by doing this test run. Sitting still on Saturday might be the problem though I can always do the tourist bus thing. That can kill some time in an enjoyable way

and still ricky villa

Week|Run (Km)|Time|Swim (Km)|Time|Bike (Km)|Time|Gym (hrs)
1|37.83|3:07|1.20|0:38|0.00|0:00|0:44
2|45.07|3:40|1.60|1:10|0:00|0:00|0:20
3|52.32|4:14|4.40|2:22|21.33|0:40|0:50
4|59.56|4:50|0:00|0:00|0:00|0:00|0:00
5|66.77|5:26|1.50|0:49|9.20|0:20|0:41
6|76.44|6:10|3.20|1:30|20.00|0:45|0:00
Total|337.99|27:27|11.9|6:29|50.53|1:45|2:35

Week|Run (Km)|Time|Swim (Km)|Time|Bike (Km)|Time|Gym (hrs)
7|52.77|4:10|3.95|1:55|17.89|0:40|1:01
8|59.99|4:50|4.00|1:56|17.91|0:40|1:05
9|62.30|4:54|4.20|2:02|18.11|0:40|0:51
10|26.90|2:09|0.80|0:21|10.90|0:27|0:41
11|71.00|5:41|3.60|1:51|9.10|0:20|0:31
12|71.79|5:47|2.80|1:21|18.27|0:40|0:20
Total|344.75|27:31|19.35|9:26|92.18|2:47|4:29

Week|Run (Km)|Time|Swim (Km)|Time|Bike (Km)|Time|Gym (hrs)
13|71.61|5:39|4.60|2:23|9.28|0:20|0:44
14|67.13|5:25|3.80|2:11|0.00|0:00|0:49
15|80.28|6:25|4.00|1:58|9.03|0:21|0:47
16|81.67|6:22|5.00|2:24|8.71|0:20|0:21
17|80.55|6:24|5.20|2:33|9.82|0:20|0:40
18|72.63|5:44|4.80|2:33|20.31|0:44|0:40
Total|453.87|35:59|27.40|14:02|57.15|2:05|4:01

Week|Run (Km)|Time|Swim (Km)|Time|Bike (Km)|Time|Gym (hrs)
19|88.69|6:52|5.40|2:30|20.38|0:44|0:40
20|81.31|6:32|5.50|2:38|21.21|0:47|0:40
21|47.59|3:42|5.50|2:31|19.84|0:44|0:20
22|21.27|1:45|0.00|0:00|0.00|0:00|0:00
23|59.66|4:41|1.20|0:35|30.59|1:06|0:40
24|79.12|6:16|5.60|2:35|20.07|0:44|0:20
Total|377.64|29:48|23.20|10:49|112.09|4:05|2:40

Week|Run (Km)|Time|Swim (Km)|Time|Bike (Km)|Time|Gym (hrs)
25|77.82|6:16|2.20|0:58|0.00|0:00|0:00
26|62.82|5:03|2.50|1:19|10.14|0:22|0:43
Total|135.64|11:19|4.70|2:17|10.14|0:22|0:43

I haven't bothered with soul searching or any of that nonsense after Sunday's fail. It's pointless, I just had a bad day. Onto next week and it's more of what suits me. 4 easy runs, 1 speed day and a lovely long run

and still ricky villa

Monday

Morning - Swim - 1400m
Slow build again but I'm starting to get a bit fed up with the aimlessness. I may have to plan for something in the summer so I'm working towards a goal

Afternoon - Run - 5 Miles Easy
Nothing much to report. Another pair of runners have bit the dust going over my 1000km cut off. These deserve a picture though. I can't understand why I picked them up on sale....

and still ricky villa

Tuesday

Morning - Bike - 22Mins
Heat on timer in the man shed. No way I'd be out there first thing if not

Afternoon - Run - 5 Miles Easy
Beefed this up slightly as work and home at the moment don't allow me to do a big speed day so the warmup and cooldown get shortened but added to other days

Evening - Gym - 20Mins
Slight increase in weight but only if the workout remains easy

and still ricky villa

Wednesday

Afternoon - Run - 2E + 5 X (3 Min I W/2 Min Jog) + 2E
It was so nice to finally enjoy some intervals again. Sure there was the dry retching at the end of some, some where I had no choice but to stop early and some where I completed the 3 minutes without an issue but the feeling of just getting through it because that's what the plan says wasn't there. I enjoyed doing these, I was enthusiastic about it. I tanked the 2nd interval so aimed to hang on longer for the following ones. Definitely a change in mindset. I even managed a segment PB (round the lake in Corkagh Park) so all in all a good day's work

and still ricky villa

Thursday

Morning - Bike - 22Mins
Building up a bit of a head of steam again. Out in the cabin first thing after dropping her ladyship off and feeling like taking on the world again

Afternoon - Run - 5 Miles Easy
A bit repetitive this week but it's got to be done. Keep the mileage up, keep the body tuned

Evening - Gym - 20Mins
A bit sore for portions of this. Stuck to the plan though, nothing that didn't qualify as easy was even entertained

and still ricky villa

Friday

Morning - Swim - 1000m
Not really in the mood for this. I really need a proper plan and goal. I spent a bit of the day looking for half distance triathlons, maybe travel to one later in the year. It won't cut in on my marathon plans but keeps the mind occupied

Afternoon - Run - 5 Miles Easy
It's the end of the world today so ran on the treadmill. Hopped on, hit start, pumped the pace to 12, didn't notice someone had set the units to MPH, flew off the back. I was the only one there thankfully so some shame was saved. No one was watching the CCTV as they were looking out the window at the rain. Casually jumped back on and set the mph to 8

and still ricky villa

Sunday

Afternoon - Run - 13.1 Miles Progression
This was an exercise in trying to maximize my time while avoiding doing anything stupid.
Armageddon was still in progress so I tried to wait for a break in the weather. If I get wet, no bother, but if I spend 3 hours being lashed down on with rain coming from every direction I'm wasting my time.
I started out in dry weather with the plan being for 22 miles upping the pace by no more than 1 second per km over every 5km (4:52 first 5km, 4:51 second 5km, 4:50 third 5km and so on)
Things started well and I felt great but about 6 miles in the rain came down hard. I'm using main roads so I can't run virtually blind and have to think of cars not being able to see me coming in the other direction. So I hid under some trees for a few minutes before starting out again.
The break in the rain was only for another few minutes so at that point I had to think of safety and the realism that I would possibly give up if I got too sodden.
I started to head for home with the thought of finishing the run locally.
I reached near enough home soaked and freezing cold so scrapped the last 9 miles.
Splits were pretty good though -
0 - 3 miles - 4:52
3 - 6 miles - 4:50
6 - 9 miles - 4:48
9 - 12 miles - 4:46
12 - 13.1 miles - 4:30

and still ricky villa

Week|Run (Km)|Time|Swim (Km)|Time|Bike (Km)|Time|Gym (hrs)
1|37.83|3:07|1.20|0:38|0.00|0:00|0:44
2|45.07|3:40|1.60|1:10|0:00|0:00|0:20
3|52.32|4:14|4.40|2:22|21.33|0:40|0:50
4|59.56|4:50|0:00|0:00|0:00|0:00|0:00
5|66.77|5:26|1.50|0:49|9.20|0:20|0:41
6|76.44|6:10|3.20|1:30|20.00|0:45|0:00
Total|337.99|27:27|11.9|6:29|50.53|1:45|2:35

Week|Run (Km)|Time|Swim (Km)|Time|Bike (Km)|Time|Gym (hrs)
7|52.77|4:10|3.95|1:55|17.89|0:40|1:01
8|59.99|4:50|4.00|1:56|17.91|0:40|1:05
9|62.30|4:54|4.20|2:02|18.11|0:40|0:51
10|26.90|2:09|0.80|0:21|10.90|0:27|0:41
11|71.00|5:41|3.60|1:51|9.10|0:20|0:31
12|71.79|5:47|2.80|1:21|18.27|0:40|0:20
Total|344.75|27:31|19.35|9:26|92.18|2:47|4:29

Week|Run (Km)|Time|Swim (Km)|Time|Bike (Km)|Time|Gym (hrs)
13|71.61|5:39|4.60|2:23|9.28|0:20|0:44
14|67.13|5:25|3.80|2:11|0.00|0:00|0:49
15|80.28|6:25|4.00|1:58|9.03|0:21|0:47
16|81.67|6:22|5.00|2:24|8.71|0:20|0:21
17|80.55|6:24|5.20|2:33|9.82|0:20|0:40
18|72.63|5:44|4.80|2:33|20.31|0:44|0:40
Total|453.87|35:59|27.40|14:02|57.15|2:05|4:01

Week|Run (Km)|Time|Swim (Km)|Time|Bike (Km)|Time|Gym (hrs)
19|88.69|6:52|5.40|2:30|20.38|0:44|0:40
20|81.31|6:32|5.50|2:38|21.21|0:47|0:40
21|47.59|3:42|5.50|2:31|19.84|0:44|0:20
22|21.27|1:45|0.00|0:00|0.00|0:00|0:00
23|59.66|4:41|1.20|0:35|30.59|1:06|0:40
24|79.12|6:16|5.60|2:35|20.07|0:44|0:20
Total|377.64|29:48|23.20|10:49|112.09|4:05|2:40

Week|Run (Km)|Time|Swim (Km)|Time|Bike (Km)|Time|Gym (hrs)
25|77.82|6:16|2.20|0:58|0.00|0:00|0:00
26|62.82|5:03|2.50|1:19|10.14|0:22|0:43
27|64.82|5:12|2.40|1:13|20.29|0:44|0:40
Total|200.46|16:31|7.10|3:30|30.43|1:06|1:23

and still ricky villa

Monday

Morning - Swim - 1500m
I've signed up for Challenge Madrid (the half version) at the end of next September so started the swim training today.
I know - Get one goal out of the way before starting in on another. But, signing up for things keeps my mind busy and away from the 'have I done enough, I know I won't be able to perform on the day, Is this a cold or just a blocked nose?' thought process. I'm not a good trainer without a solid plan

Afternoon - Run - 4 Miles Easy
The taper has kind of begun. Ran this in more pishing rain

and still ricky villa

Tuesday

Morning - Bike - 22Mins
Just thinking, I tried to use Trainer Road for training for IM70.3 Dublin 2017 and it messed me up. Set times in a different plan didn't translate well in TR. Having this workout creator thing should help that so I'm doing the right hours. Sorry, I know this is a running forum. I'll shut up

Afternoon - Run - 5 Miles Easy
Same old, same old. I had to do this after work. We had a big upgrade which inevitably gone terribly so I'm tied up in knots during working hours