WEEK 15 IRONMAN TRAINING
April 21, 2008Ahhh two days rest….!!!! After yesterday’s rain (Sunday) i’ve had two good day rest. The last week was a good week overall & it quite scary how close Germany is creeping up on me. Last week was a big weeks training & on the Friday i did not run to well & felt very sluggish so on Tuesday i went on the same long run & at least this time i felt good all the way about & a nice 17k was covered in 1hr 30mins. So overall i was very happy as there are times i get worried when i’m sluggish but i suppose that comes with the territory..
After learning last weeks lesson of going to the pool early i went late this week & Thank God all the kids were gone home. I was looking forward to this session but when it came to it i started off as if i was sinking the whole time. Eventually after some drills i started to get some momento going in the pool & decided to go long & did 2200m in 38mins. This was the longest i’ve ever swam without a rest & had loads left in me & was not one bit tired.. Finished the session off with 1000m & then a 400m cool down..
Thursday is now a short 3 hour bike session for me & headed off to Blessington with a wind on my back & i was flying & thinking that i’ll have to hit that wind on the way back.. Well i did & my God i thought i’d never get home.. 70K done & i was shattered…. Met Mark on Friday for a 6am swim & got 4000m done before work. Wanted to get out early on Saturday on the bike as Domestic issues needed to be attended to to (Bloody Grass). Met at the gym again at 8 & headed to Baltinglass & beyond & we flew down as the wind was behind us again. So we worked together on the way back & we covered great ground in a great time & a total distance of 127k.
Back to the gym bike’s into the cars & off we were on our 40min run. The run was so much easier than last week & felt great & covered 8k in 40mins. Mark covered 6k & he too felt good so it’s all going according to plan so far.. Sunday was our recovery cycle but as above it was lashing rain so i stayed in bed for a well deserved rest.. So this week training consisted off 25k Running, 197k Bike & 8200m swimming.. 12.5hr’s training…
So what accounts for the improvement for the running off the bike – practice ? or perhaps didn’t quite push it on the bike itself. Talked to a guy some weeks ago who had a 5.30 odd bike split last year – surprising himeself – but he had close to a 5.30 run split afterwards during which he really suffered.
The right pacing on the bike i think will be crucial.
Man – you and your 12.5 hours and 4k swims… though my 2k timetrial last week was my longest swim ever as well, so perhaps not so bad (ignoring the times of course!)
Its still going well for man – bravo!