Morg007's ironman wales 2012 training log

[IronMorg]

Friday 13th July PM

3600m open water swim in 1hr 23mins 26 sec

now I'm not sure the anove distance is accurate. Where I do my OWS there there is a 20foot rock face surraounding the lake as its a old quary and I think this disrupts the GPS signal. They claim its a 400m lap which I did 9 times to get my 3600m but my pace has been faster than that in other open water swims.. I did 3000m in just under an hour for an example a few weeks ago. I think its more 450m but still it was cold due to the depth of the water (its also used as a diving centre) so that may have slowed me down anyway. Felt good but the last lap or 2 did hurt.

Saturday 14th July

4 hour bike turbo followed by 5.44miles in 45mins 12 seconds @ 8:18min per mile pace
due to the bad rain and talk of flooding I again stuck to the turbo... although it didn't rain once by me so I probably should have gone out. However I did make it a worthwhile session by inserting 10min higher gear reps with only 5-10 mins rest between regularly to mimic a normal ride with climbs

the run was great although couldn't do my planned lap through the waterpark due to flooding so changed it a little. Felt surprisingly good on the run as well.

Sunday 15th July

20.06mile bike in 1h 13mins 5 secs @ 16.5mph average speed
followed by 13.45mile run in 1hr 45mins 5sec ay 7:45min per mile pace

decided to do a hlly loop I discovered a couple of weeks ago and hammer a new favourite hill, beating my best times on the strava segment(s) on it. the rest of the ride was more relaxed as had knee pain but weirdly didn't feel it on the main climb!

run was awesome as I beat my PB for a half marathon by 2 mins. Pace was actualy faster the 2nd half too so great to do a negative split.

[IronMorg]

BIF week #22
Tuesday 17th July AM
6.51mile run in 57mins 40sec @ 8:52min per mile pace
tens mins in 5 x 1min PU with 1min jog

taper time for the big middle distance race this week so nice relaxed pace and the pull ups were a good stretch. Little concerned though as I have a little pain on the top of my right foot. THink it more repetative due to the increase in run volume as its not painful to touch just a stiffness. I managed to do my HM PB with it so don't think its a major issue and something I may just have to put up with until ironman.

[IronMorg]

Tuesday 17th July PM

3400m swim - BIF #12

main set - 12 x 75m @20sec, 12 x 50m @15sec, 12 x 25m @10sec

fast lane was busy and there was a complete nobber in there who was too slow but refused to yield even though there was 3 of us he kept holding up! For ony the 2nd time since I started at that pool in oct I had a word with a fellow swimmer! hate doing it but he just wasn't taking the hint. I asked him politely to yeild and he was a bit arsey saying it was tooo busy too and he was trying (this was bollocks) and I just said do it at the end of the lane and it only takes 2 sec.... hey I had done it a couple of times for a girl in there who was like a dolphin.. really felt sorry for her as her was holding her up alot! the thing was he ignored me and kept doing it, he had even knocked into me 3-4 times and I coudln't work out how, until during a rest interval I realised he was also taking up most of the lane the selfish git!

anyway he did the right thing and fucked off out of the lane and the session got better. Always like being in the lane with faster swimmers as it pushes me a lot more.

[IronMorg]

Wed 18th July AM

1 hour easy bike turbo with 5 x 1m PUs inserted at 15mins

nice easy spin to keep the legs moving ready for saturdays race.

[IronMorg]

thursday 19th April PM

0.89 easy paced swim in 30mins 40sec

nice relaxed pace, no pushing. Pleased with the pace considering I wasn't trying that hard.

[IronMorg]

Friday 20th July AM

30 mins easy spin on turbo

didn't do the 15min run after a 15min bike in BIF as still slightly concerned by my foot. nearly better but decided not worth it as I'm more than ready fitness wise for the race tomorrow so just doing the bike will give me the same benefits anyway.

[IronMorg]

Saturday 21st July

Eirias Middle distance race - report below

viewtopic.php?f=15&t=7457

some things to add...

-pleased with my nutritian strategy as I didn't feel empty but never felt bloated, just need to have something to eat in t1
-getting 3.5km swim in the sea and having a jellyfish sting was good as I shall have no fears for the swim leg of ironman wales.
-My climbing is better than I thought and just have to accept I'm better off spinning and not trying to be a hero and attack them as they are bigger than what I'm used too.
-Don't try and refill my speedfil A2 on a descent - its pretty scary!
-lets my legs dictate the run pace. I felt I could have carried on if needed (as with the bike)
-pacing is the key
-sun tan lotion is vital if sunny as the red tan marks testify after forgetting to bring some!

[IronMorg]

BIF week #23

time to start hitting the peak, 5 more weeks of high volume before the taper. Going to be tough but its only 5 weeks of my life

Tuesday 24th July AM
5.49 mile run in 52mins @9:29min per mile pace

not surprisingly a slow run after the race on saturday. legs not as bad as I thought but I was lethargic and just let my body dictate the pace. Was supposed to be 1hr 15min but had AD issues so when I finished the main lap I decided the toilet beckoned and went home!

Tuesday 24th July PM

BIF swim #13 3600m swim
main set 5 x 400m @ 45sec

alot better than the morning and really had fun doing this one. the fast lane was quiet with just 1-2 other people all of a similar pace to me. I didn't push the 400m sets though and concentrated on my technique.

Wed 25th July AM

45min easy spin on turbo followed by 3.35mile run in 30mins @ 8:59min per mile pace
legs still not 100% recovered by the easy spin helped and my run pace started to speed up on the final mile and felt a little looser in the legs.

[IronMorg]

Thursday 26th July AM

90min z2 bike turbo

nice 90min z2 spin on the turbo. Legs seem fully recovered now. Getting up ten minutes earlier at 4:50am may only be ten minutes but man its gonna be tough the next 5 weeks till I taper!

[md6]

Oh the early mornings are the hardest part, but then you have done it once you can do it again! Enjoy the next five weeks they're going to be great!