Right so as expected the last week has been quiet on the training front. I did get 20km worth of running done on Xmas eve to tide me over and a handful of strength and conditioning sessions too. It wasn't enough but it wasn't nothing so we will press on from here.
Ok so as I said, it was a quiet enough week but hey, even the best need some down time with family etc. The New Year is dawning and the tempo is soon to increase. Happy Christmas all.
Christmas is around the corner and many people will allow it to get in their way of a good workout, don't.
I have been saying repeatedly to friends and other triathletes that I do not want January to roll around and catch me off guard. I want to hit the ground running and dive right into this 20 week plan. If you read my report last week you will remember I wasn't happy with the mileage, this week was improved but distance certainly needs to be increased. The intensity has been good though with a great 5km on Saturday at the Park Run followed by a tough 2km swim on Sunday and some time on the turbo (my first since well before the summer) on Saturday. Just shy of 8hrs this week with a good mix of strength, bike and pool time.
The last run before the Christmas break and I had no intentions of doing a decent time. In fact I nearly didn't make it out of the bed. But check out how agonisingly close I got to my sub 20min run.
As i mentioned in my last update, I wasn't too happy with my mileage last week so this week I wanted to up the ante. The weather outside tonight is really nasty but, in times like this you must normalise the abnormal. #getitdone
I ended up having a quieter week than I wanted. I guess as the festivities continue to roll in between now and the New Year training will become more difficult. All the more reason for add discipline I say. Going to post a screengrab from my Training Peaks profile this week just to shake things up. Like I said, a tad light this week, only hit 6 hours and had 7+ outlined. I may have to punish myself later tonight for that slip up. 90 minutes of body work and weight training should do it.
On a positive note, the swim session on Tuesday was intense and the Real Bootcamp 15km run on Thursday was equally as tough. I had a 10 and 13km cycle either side of the run so a nice little brick session on a Thursday night was good fun.
My Tuesday pyramid set was done off the following times which I am pretty impressed with:
100m fs Warm Up 1:20
Main Set (all at race pace):
2x50 FS off 35
2x100 FS off 1:30
2x150 FS off 2:20
2x200 FS off 3:00
2x150 FS off 2:20
2x100 FS off 1:30
2x50 FS off 35
100 FS Warm Down 2mins
Hey guys. So, this is it. The focal point of my website, Fitness With Phil. Ironman is one of those quirks that comes along every now and then and just blows me away. While challenging and simply epic, it also bewilders me. When the metrics are broken down for what this event really is, it becomes absurd:
But from the moment I raced triathlon back in 2010, I knew I had to complete one. So here we go.
I will give you some more insight into what I have competed in so far and my results throughout this section. I encourage you to ask me as many question as possible. As I mentioned over in the ISSA Section, I am populating these sections in advance of the website going live to show some real meaning in Fitness With Phil. So what can you expect to see through My Ironman Journey:
While my training plan won't officially start until January 2015 (30 days away) does a triathlete ever really have down time ... I don't think so. Over in the Q&A forum you can ask me absolutely anything you like. Let the journey begin.
So this week was my first week back on it since the Dublin City Marathon in October. I took a week off after the event that turned into two weeks and then picked up a chest infection. I was laid up on antibiotics etc. so I really have not done much since October. With that in mind this hasn't been a bad week. I have included the week's mileage below, taken from my Polar Training account and below that there are links to my PBs and times via Strava and other sites. I have to say that the Polar RC3 watch I use is great and the web application for data, while not as detailed as some of the other watches and computers, works well for me. I am not mad on having to manually upload to Strava etc. so please don't expect to see much in the way of activity over there. I got in a swim session tonight, my first time in the water in almost two months. On October 11th I swam the Great Fjord 2km race and from there on in I had two weeks to focus on the marathon. So all being considered tonight's session was quite decent. Details below.
Today's swim session felt great considering I have been out of the water for two months.
Check out my PBs
Follow my Training Peaks schedule
Visit my Strava Profile
Visit my Marlay Park Run Profile
It's all about the mileage. Decided on another Marlay Park outing this morning. Was really pumped to go sub 20mins but it didn't happen today. 5km - 20:56
Pre and post videos, rant included.
Apologies about the mid-video rant. I am a big believer in training like you race. You wouldn't do it in a race so why do it on a run on your own? Stay true to yourself guys. As always, here is the link to my Marlay Park Profile which won't be updated today. - Phil
From rugby player to Ironman.