Getting Emma Started Early
9 weeks to go and four of the next five will be big weeks, with the 3rd week being a rest week and maybe the half ironman in Wexford. The family will be away from next Wednesday for a week and a half so am all set and looking fwd to getting the time under the belt in each sport. Again will use the cycle in and out of work as the basis for getting the miles on the bike. Gonna concentrate on time rather than intensity during this period as I think combining both could lead to physical breakdown and my lower back is sore enough as it is.
Anyways here is last 2 weeks training.
Week Ending 2nd August 2009
Not a bad week from a cycling and swimming point of view. However I have found that during training for the last three weeks, that when Sunday arrives I am knackered and can just do nothing. So in effect, and not by choice, Sunday has become my rest day. Not sure if it is a culmination of the early starts during the week or just body finding it hard to adapt to the gradual longer hours I am putting in.
Sunday 2/8/09 - Nothing done. Pure rest. That's if you call staying at home with the kids a rest day!!
Saturday 1/8/09 - 5 hour cycle with Shaun - got in over 130km. My longest training cycle, probably ever. We averaged just over 16 miles per hour and chatted along the way. Happy to get the time in and not worried about speed. Shaun did push it at parts and I just tucked in behind him. Surprised at how I felt during the rest of the day, in that I was not completed fatigued.
Friday 31/7/09 - Day off work so just chilled.
Thursday 30/7/09 - Easy 1 hr cycle in and around Skerries. Day off work so didn't want to ruin it by doing a long session. Played soccer in evening.
Wednesday 29/7/09 - Did speed session in Belvedere and then cycled to Bog of the Ring for 50km Swords League race and then cycled home. The race it self lasted 1hr 20 something minutes with average speed just over 37km. Felt very comfortable during race. This course suits me as no real hills and the lack of a good power to weight ratio does not adversely affect me.
Tuesday 28/7/09 - Left house at 5.30am and cycled 1hr 10 mins to Belvedere and did 45 swim session with the lads. Ran for 30 mins at lunchtime. Felt tired as day progressed.
Monday 27/7/09 - Swam in Belvedere in morning and ran for 40 mins at lunchtime. Cycled home the long way in evening for 1hr 25 mins. Terrible conditions and was soaked when by time I got home.
Overall training time was 14 hrs and 1 hr of ball. Gradually increasing hrs and feeling a bit more confident on bike. Also 30 mins on stationary bike one of the days in the gym, but don't like including this in hours done during week.
Week Ending 26th August 2009
Sunday - Did nothing. Absolutely knackered.
Saturday - Ran for just under 1hrs 50 mins. Slow pace but had to get out as haven't run this distance for a while. Saw Mr. Walsh who maintained that I was power walking rather than running.
Friday - Cycled in and out of work for total of just under three hours. According to Shaun I was feeling the strain. Didnt' think I was at time, but the next few days confirmed he was right.
Thuirsday - Cycled in and out for work for total of about 2.5 hours. Game of ball in the evening finished day off.
Wednesday - Swam in Belvdere in morning and ran for 30 mins at lunchtime.
Tuesday - As I left my car in work I cycled into the job in the morning for a duration of 1hrs 10 mins and ran for 40mins with Shaun and Ian at lunchtime. Tired during run.
Monday - This turned into a longer than expected training day with not much structure but put the hours in nonetheless. Swam in Belvedere in morning and did 40 min run at lunchtime. Cycled home for a duration of 1hrs 10 mins. Then decided at last mine to do run with Leewa. When I arrived I was told that we were doing 8*1km intervals. I duly declined and just ran around Loughshinny for 80 mins while the others did the hard session.
Overall training for the week was in the region was 14 hrs and a game of footie.
Not a bad week from a cycling and swimming point of view. However I have found that during training for the last three weeks, that when Sunday arrives I am knackered and can just do nothing. So in effect, and not by choice, Sunday has become my rest day. Not sure if it is a culmination of the early starts during the week or just body finding it hard to adapt to the gradual longer hours I am putting in.
Sunday 2/8/09 - Nothing done. Pure rest. That's if you call staying at home with the kids a rest day!!
Saturday 1/8/09 - 5 hour cycle with Shaun - got in over 130km. My longest training cycle, probably ever. We averaged just over 16 miles per hour and chatted along the way. Happy to get the time in and not worried about speed. Shaun did push it at parts and I just tucked in behind him. Surprised at how I felt during the rest of the day, in that I was not completed fatigued.
Friday 31/7/09 - Day off work so just chilled.
Thursday 30/7/09 - Easy 1 hr cycle in and around Skerries. Day off work so didn't want to ruin it by doing a long session. Played soccer in evening.
Wednesday 29/7/09 - Did speed session in Belvedere and then cycled to Bog of the Ring for 50km Swords League race and then cycled home. The race it self lasted 1hr 20 something minutes with average speed just over 37km. Felt very comfortable during race. This course suits me as no real hills and the lack of a good power to weight ratio does not adversely affect me.
Tuesday 28/7/09 - Left house at 5.30am and cycled 1hr 10 mins to Belvedere and did 45 swim session with the lads. Ran for 30 mins at lunchtime. Felt tired as day progressed.
Monday 27/7/09 - Swam in Belvedere in morning and ran for 40 mins at lunchtime. Cycled home the long way in evening for 1hr 25 mins. Terrible conditions and was soaked when by time I got home.
Overall training time was 14 hrs and 1 hr of ball. Gradually increasing hrs and feeling a bit more confident on bike. Also 30 mins on stationary bike one of the days in the gym, but don't like including this in hours done during week.
Week Ending 26th August 2009
Sunday - Did nothing. Absolutely knackered.
Saturday - Ran for just under 1hrs 50 mins. Slow pace but had to get out as haven't run this distance for a while. Saw Mr. Walsh who maintained that I was power walking rather than running.
Friday - Cycled in and out of work for total of just under three hours. According to Shaun I was feeling the strain. Didnt' think I was at time, but the next few days confirmed he was right.
Thuirsday - Cycled in and out for work for total of about 2.5 hours. Game of ball in the evening finished day off.
Wednesday - Swam in Belvdere in morning and ran for 30 mins at lunchtime.
Tuesday - As I left my car in work I cycled into the job in the morning for a duration of 1hrs 10 mins and ran for 40mins with Shaun and Ian at lunchtime. Tired during run.
Monday - This turned into a longer than expected training day with not much structure but put the hours in nonetheless. Swam in Belvedere in morning and did 40 min run at lunchtime. Cycled home for a duration of 1hrs 10 mins. Then decided at last mine to do run with Leewa. When I arrived I was told that we were doing 8*1km intervals. I duly declined and just ran around Loughshinny for 80 mins while the others did the hard session.
Overall training for the week was in the region was 14 hrs and a game of footie.
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