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Sunday, September 05 2010 @ 09:34 AM GMT Daylight Time

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Robs Blog Take 2..

Robs Blog Take 2..

Wheelworx

Registered: 10/08/06
Posts: 378

Wednesday, January 16 2008 @ 04:42 PM GMT Standard Time

Sun
I did a swim session in the morning 1400mts.
I wore compression tights yesterday during and all day after the run and my legs feel great, I wouldn't know I had run almost 22k, I am a really big fan of these.
Mon
I hit the pool again and did just over 2200mts, I am really enjoying being back swimming and it really make me feel like a triathlete again.
Tues
1400mts swim
Third day in a row in the pool and my upper body is getting tired and my Pecs are swolen to the size of 2 fried eggs Smile

I will soon have the Triathletes Adonis Body........... Rolling Eyes

Rob

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

Wheelworx

Registered: 10/08/06
Posts: 378

Sunday, January 27 2008 @ 02:05 PM GMT Standard Time

Well I survived the snow race, race report is here we headed out skiing on Monday and I had Tuesday and Wednesday off (Just as well as I was struggling to even walk after Sun/Mon...)
Thursday: I had planned on taking this week easy and unstructured but I opened my e mail on Wed to find my first weeks training plan in my inbox, ah well no rest for the wicked.........I had already missed Mon, Tues and Wed so started into Thursdays session a 3 hour bike ride keeping heart rate low, the weather was nice and the spin pretty uneventful, I felt good getting off the bike, ate straight away and headed into work.
Friday: I had a bike and run session planned, I was due into work at 1 so had plenty of time but Gretta woke up sick so I had to cover her shift too, normally I would just miss the session but I decided that I wouldn't make excuses so I threw the bike in the van and dropped the kids off to school. Rather than sit in traffic on the way back for 40 mins I parked the van and went out on the bike for a 1 1/2 hr spin, mostly big gear work to try and rebuild the strength I have lost over the last year of intermittent biking. My heart rate wouldn't come up as high as I would have expected but I felt pretty good, I will have to keep an eye on this.
I picked up the van went and had a shower, ate and was in work by 10:30 feeling happy to have fitted in at least one of my sessions. I brought run and swim kit in case it was quiet and I could sneak out for an hour.
I didn't get a chance to do a session during the day but got home at about 9:30 and went out for a fast 30min run and did a 15min bike afterwards to clear the legs as they are still a bit tender after the race last week.
Sat 55 min real easy run h/r below 145 followed by a 1hr swim session, 2760mtrs.
I am starting to feel like a triathlete again Smile

Sunday I brought the kids swimming and did a sneaky 500 mtrs of easy drills.
All in all a good week considering sickness, travelling etc. I am nervously looking forward to my sessions for next week which should be arriving any time now......

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

aquaasho

Registered: 10/25/07
Posts: 18

Sunday, January 27 2008 @ 08:46 PM GMT Standard Time

great report on the snow race. just one thing...."kinda hungry"???!!!!!!

well done, you had a brilliant race!

aquaasho

Wheelworx

Registered: 10/08/06
Posts: 378

Monday, January 28 2008 @ 10:56 AM GMT Standard Time

Cheers Ais,
I might have ate a wee bit all right........ Rolling Eyes

Monday:
The session for today was called race simulation and was made up of 3000mt swim, 3 hour bike and 1 hour run. I was really looking forward to this but work got in the way again so I have put the bike session off till tomorrow. I got up early and got some lunch ready, this tri training forces me to get really organised. I hit the pool at 7 and did 3000mtrs followed by a 10k run and into work. I really enjoyed this session and am really looking forward to stringing all 3 together.
Todays food is 4 bagels with baked salmon and lettuce, 3 pears, apple, protein shake, energy drink, danish and 2lt of water, dinner this eve will be chicken breast, brocolli and potatoes and another bagel. I really love the idea of being able to eat almost non stop and not get any bigger but when I stop training I am likely to explode....... Big Grin

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

Wheelworx

Registered: 10/08/06
Posts: 378

Wednesday, January 30 2008 @ 10:28 AM GMT Standard Time

Tuesday:
Bike in the morning 3 hours at 145-153 hr which felt way harder than it should, I have been off the bike too long...........I was fairly tired after this spin too didn't feel like doing any further training but I snoozed for 45 mins afterwards and felt ok so I went to the pool and was glad I did, I concentrated on technique with short sets 200 + 400's. I worked on making my stroke as long as possible and my times were as low as they have been since I got back in the pool for the whole set, considering I was tired I was very happy with the result.
I did 2000mtrs total inc drills.
A good day yesterday and I was concerned that I would be wrecked today but I feel ok and am looking forward to this evenings run.
Rob

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

Wheelworx

Registered: 10/08/06
Posts: 378

Saturday, February 02 2008 @ 04:04 PM GMT Standard Time

A busy week
Wed:
Mountain run with the wednesday night runners, I think Ailis is now hooked too, she joined us for the run tonight and despite the cold seemed to enjoy it. 15.5k 1h19m
Thurs
Bike ride in sun, snow, hail, sleet, sun again, head winds.......all in all a satisfying if numbing session. 3 hours easy.
Fri
Bike 1h30 easy followed by steady run for 45 mins, starting to get tired. I think I will reduce the effort on all sessions to allow for the increase in volume for next week.
Sat
Started with an 11k run at 7am with Fernando in 55mins followed by a 2000mt swim, my first with the Clondalkin masters, I hope to make 2 of these each week as hard swim sessions.
Tomorrow is a day off and a big session on Monday.
Rob

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

Wheelworx

Registered: 10/08/06
Posts: 378

Tuesday, February 05 2008 @ 11:48 AM GMT Standard Time

Sunday
I did a short swim, 500mts easy to keep the body ticking over, I find if I take a full day off I get very tired 2 the next day, 10-15 mins doesn't tire me at all but keeps the body awake.
Monday:
I have been keen to do this session for 2 weeks now and it was brilliant, I met Fernando and Elena at 7am for a 3000mt swim followed immediately by a 10k easy run. Breakfast followed and then myself and Elena headed out for a 90k bike spin, I tried a new energy drink with caffeine in the last 90 mins of the bike ride and couldn't believe the kick I got, I felt really good all day, legs felt right for the first time in months on the bike, still not strong but a big impriovement. Heart rate also returned to normal on the bike. I ate straight off the bike and regularly during the afternoon and didn't get tired at all considering I did nearly 6 hours, I was buzzing all day. Fantastic session, great weather and nice to have company for these long days.
5h45 3k swim 90k bike and 10k run just short of a 1/2 Ironman race distance in training and feeling great the next day Smile

This evening is a 2000mt swim with lots of drills and long run tomorrow.
Rob

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

Wheelworx

Registered: 10/08/06
Posts: 378

Wednesday, February 06 2008 @ 11:46 AM GMT Standard Time

Tues
2200mt swim concentrating on technique, mostly 100/200's. Fernando reckon's I am not reaching far enough at the front of the stroke so I tried to work on that all evening, I think I will pick 1 thing every couple of weeks and just keep repeating it untill it becomes automatic.
Diet is still good, I am eating 5-10 portions of fruit/veg a day most days, almost no white bread, not too much white pasta. Plenty of fish, chicken, wholegrain bread, potatoes, shreded wheat with dried fruit for breakfast, fresh orange juice, plenty of water etc. I think this has made the single biggest difference to my training, I can do more without getting tired. I can't believe the difference really good diet makes and I am still only starting to learn about it.
Tonight should be an 18k mountain run.
Rob

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

Wheelworx

Registered: 10/08/06
Posts: 378

Thursday, February 07 2008 @ 07:16 PM GMT Standard Time

Wed: Run went well last night, 19.5k, heart rate in the correct zone for 95% of the session (All bar the last steep climb) But even then it only went over for 4-5 mins and only by 5-6 beats.
I died a bit at the end and I think this was down to not eating enough during the day, I had an early lunch and some fruit in the afternoon and was starving after the run, note to self...eat more Smile

Bed early and up for a masters swim at 5am..........ugggghhh
I dont know if I will keep up this session, I need a tough swim....I think.....but maybe not at the expense of technique, will talk to the coach about this, anyway 2000mt and back home for my 2nd breakfast and some chores.
I had a 2 hour bike session planed but really struggled with the intervals and only realised when I returned home after just over 80 mins that I had mixed up Thursdays easy 2 hour bike ride with Fridays interval session.....bugger!
The legs still had the remnants of last nights hill run and I struggled to push hard.
To top it all off I think I am getting a stupid cold but I amn't sure as it doesn't have all of the usual symptoms. I am sneezing all day but dont have the horrible feeling in my head and the streaming eyes and nose I usually get. I think I will take tomorrow off and get an extra days rest and decide about Saturday later.
Rob

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

Wheelworx

Registered: 10/08/06
Posts: 378

Wednesday, February 13 2008 @ 11:18 AM GMT Standard Time

Fri/Sat/Sun all missed due to head cold (Which I actually think was a chlorine allergy or something similar....) and race.
Monday
Race simulation session.
7am 3000mt swim, then we headed out and got some brekkie and seeing the glorious sun on the mountains headed Wicklow direction and did Sally gap, Luggalla and Wicklow gap, 105km 4hrs 30. We headed straight out for a 10.5k run straight away. Great session, fantastic weather and I was on an endorphin buzz all day afterwards Smile

Tues: Legs and body a wee bit tired but feel ok considering yesterday was 6.5 hrs. 30 mins easy cycling to clear out the legs and a really easy swim in the evening, some drills only 1000mt. I felt good afterwards.
Plan to do a long hill run tonight 21k.
Rob

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

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