Week 3 – Excuses Excuses

Week 3 will be the 1st of many where I don’t meet my targets for the week. Work, weather, broken shower and other distractions get in the way. There will be weeks like this and it is mainly the cycle will be affected due to the lovely Irish weather. Its just so hard to get long turbo sessions in.

The week started off with an early morning 45 mins run from work. My headlamp getting great use. Very quiet around and I was happy to keep to a nice steady speed.  I got in just over 8km. A good start to the week. I did have to really kick myself to get out of bed though. I really have to put my phone away at night as soon as I get to bed or there is no hope I’ll be able to get up in the mornings in the middle of the tough sessions. I was half tempted to do my swim session tonight but once I got home there was only one thing to do and that was crash on the couch. There is always tomorrow.


Weather is only great


Wednesday was my 1st day of fitting all legs in. Started the morning off with a 30 min session on the bike in work followed by a 3km run. Again I was lucky with the weather and it was an enjoyable stroll. Most memorable thing about this session was the fact I forgot to put my insoles in my runners. I was lucky it was a short run and I might as well have went barefoot. I won’t be forgetting that for a long time. That evening I got my motivation back and decided I’d head to the pool. It was the 1st big session, 2.5km straight through. I had done a number at that distance recently but not without a break during drills. It took 55 mins 16 seconds. I had to stop for about 30 seconds in the middle as I got cramp at the end of my foot but I didn’t feel tired after the session. I believe I could definitely have broken 3k if I wanted but that is for another day.

Thursday was my longest session on the turbo so far. 45 mins session makes it perfect to fit in an episode of “Better Call Saul”. Only 2 more episodes to go in the series so I’ll soon have to find something else. It’d be great if there was a tv series about triathletes, that would definitely keep me going.  It doesn’t matter how many windows I open the heat is intense. Definitely makes you work harder. I can’t wait for the time where I get back out on the road in the evenings.

So far so good with the training for the week but then work got in the way. My plan for an hour run were cut short as we had an engineer coming on site to check on an issue. This meant I just squeezed in 50 mins as my phone was ringing to see where I was. I was really enjoying the session as I had decided to take the extra time in bed and go on an evening run. Running past the lines of traffic as they were stuck going no where and I was feeling good. I bit of a drizzle made it nice to run in as well.

Saturday has turned into the bad weather day. It should be cycle day but never ends up being it due the wind and rain. The shower also decided to break so now I had to decide how I could work my day. I decided on an hour run before heading to Garryvoe for a swim. So the run took me on a road I had never went before. I always passed it but never took the turn down as it was dark and a small down hill. Little did I know after about 500m it brightens up is a quiet country road with rolling hills. Looking on the map later it eventually hits a dead end but there are turn off that bring you to Churchtown South etc so I’ll be mapping a nice route around there in future for my longer runs to keep things interesting. After I finished the run it was off to the pool for 2.5km with drills. It was enjoyable and I knew I’d earn my pizza afterwards.


Working hard on my Saturday Run


Sunday was a write off. I woke up all set to cycle to work so I could have a shower there before heading to town. The rain was bucketing down and the wind was howling. I probably shouldn’t have been a coward and just went for it but I chose to skip it. Saying to myself I’ll do some on the turbo later. Of course that was never going to happen. I ended up in town doing some Christmas shopping, got some lunch and enjoy the day with Martha. The wind died down and it became nice and dry but at that stage it was too late to get out. I decided a 2 day rest would benefit me in the long run and I’ll get back to it on Tuesday. I’ll have a few days off over Christmas that will mean I can get a bit more time to get out on the bike so I’ll catch up on missed sessions without interfering in my plan. Even though I never had set plans for the weekend so technically I didn’t go too far off the plan so maybe I shouldn’t feel too bad

Mon – Off
Tues – 45 min run
Wednesday – 30 min cycle (Indoor), 16 min run, 2.km swim
Thursday – 45 min cycle(turbo), 2.1km swim
Friday – 50 min run
Saturday – 1 hour run, 2.5km swim
Sunday – Off

2.5km Swim session
Straight through

2.5km Swim session
Warm Up
300m FS

Drills (8 x 50m total)
4 x 25m BS; 4 x 25m L,R,F,B with fins; 4 x 25m with PB; 4 x 25m with fists

Main Set
12 x 100m 20 second break in between

Drills (8 x 50m total)
4 x 25m BS; 4 x 25m L,R,F,B with fins;
1 x 25m for BR every 4, BL every 4, both sides every 3,  both sides every 5
2 x 25m with legs tied, legs tied, 2 x 25m with legs tied, legs tied with PB

Cool Down
200m FS

Week Four looks like this

Mon – Off
Tues – 30 min run in Z2, Swim
Wednesday – 30 min cycle (Indoor), 15 min run
Thursday – 30 min cycle(Turbo)
Friday – 45 min run
Saturday –  1 hour 30 mins cycle
Sunday –  1 hour run

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