Possibly the “best” week of training so far in this journey … “best” in a couple of different ways
- 13 hours 40 minutes or so logged for the week, which includes a Saturday of all days where i didn’t train at all
- Balanced – good times logged across the three aspects of triathlon
- Quality sessions – be it terms of endurance, speed or both
- and finally best because at the end of the week I’m not completely wrecked, (tired for sure) so hopefully the change to the 2/1 week cycle will prove beneficial in the long run.
Total 13h:42m 
3h:57m (28%) 
7h (51%) 
2h:45m (20%)
Starting with the main component of the week – cycling. Two spins which would be as much as i could wish for really given all the other things going on in life at the minute. First one – an early evening departure for Roundwood solo. My default if nothing else on – go do this one, and depending on how i’m feeling and time available i could go on to Laragh or even only go as far as Enniskerry. A little less than 2 hours 20, and its straight into my 5k odd run to Milltown. For the cycle i stayed in the aero bars even for the Sugar Loaf climb (mainly) – something like 11.08 mins for the climb.
The long cycle was for the Sunday morning bright’n'early … leaving the house at 8:30 with the scrambled eggs and beans all in. The other Iron Wannabes are now in the habit of really early starts, circa 7-8am, of late! But 9am to meet is good and we’re off as a trio. Blessington is the first target and then we’re into the 1st of 2 mini time-trials from the roundabout on the Baltinglass road out to the Hollywood turn/petrol station. Its balls out on the table time, ears pinned back time, heart-rate sky high time … and unfortunately that’s the time that i inadvertently press ’stop’ rather than ‘lap’ on my Garmin speedo. So all that effort goes unrecorded … all i can tell you is that it was fast as we took turns on the front for X 100s of metres pushing on and on. Probably just shy of a 10km stretch with some hills and turns to contend with – great fun when we get to the end of the it … a real sense of responding to the challenge of the clock. A well earned food-stop for water and goodies is next, and then we’re on the road again to Dunlavin. A sharp right and we’re off to Naas then. Through Naas and onto Clane … and time trial number 2. TT2 takes us to the outskirts of Kilcock and this time we go slightly more solo. Less drafting and less swapping of the lead as each cyclist is doing his own thing. I’m up and down – feeling the pinch and other times being strong. Flipper is also looking very good – his cycling has certainly improved no end over recent weeks … fair play he’s put in the hard miles and the long miles. At Kilcock I leave my comrades-in-speed and head to the in-laws to meet both the in-laws and my own brood. Cycling solo is harder for sure … the pace drops somewhat at times for sure, but i can take advantage of new roads. Manage to eventually find my way to their house in a roundabout manner but still its miles in the legs 
. About 4.30 in the saddle – depending on how long the 1st TT actually took. Its hello Granny – goodbye Granny as i head off into a long brick!
Heart Rate & Speed Fun and games at the 80km mark – see lap 3 … 38 clicks an hour on average!
Running - two bricks (1 over an hour, and the other for 30 mins), one longish run (80 odd mins) and one interval session … a great week of running. Would have liked to get a real long one in during the week but a babysitting ’situation’ prevented this on the Saturday and so instead I went for a longer than originally planned brick on the Sunday.
The interval session of 3 * 1.8 km with 2 mins RI showed great improvements over the previous session 8.10 – 8.31 – 8.24 VERSUS 8.23 – 8.52 – 8.51 so things are improving.
The brick sessions are improving as well – whereas 2-3 weeks ago when i went for my first run off a long cycle i might as well have been walking, but this week I’m running more confidently and stronger. Maybe there is hope …
Once again perhaps the Swimming was the poorer relation for the week. Two sessions with the Glenalbyn early morning crew including the endurance swim on the Thursday morning (12 mins & 3X6 mins).
SUMMARY: a good week as i said before – loads of good sessions enjoyed/endured didn’t really miss any session other than perhaps the Saturday. Yes I’m tired, but the recovery period is up next and i feel i will bounce back quickly. The bike is getting race-ready as I’m back in bling mode, buying this and that … starting to get used to taking in Gels. Running is getting better, as i can feel myself getting closer to the two guys at work, they still hammer me, but I’m staying with them for longer and its now time for the new Wetsuit to be bought and launched on the world.
Bring it on baby cakes – I’m ready, willing & able!
… and getting stronger
