Running: almost 4 hours mainly easy but nice hills/track session thrown in.
First track session of the year! Woo hoo... Nice to be up early, with the sun rising as you're in the middle of a track repeat and getting the work done. No doubt it'll be raining next time so enjoy the good days whilst they're here I say!
Track session was just warm up, drills, 4 x 3km at 4:15/km pace with 2mins recovery followed by cool down. Pace was moderately easy, actually got faster and had to try hold myself back as it went on.
Cadence a solid 92spm, HR also bang on where I wanted it though we always want lower let's face it.
I'm currently not sure exactly where my run is at speed wise, I'd like to think a 10k could be ran in mid 37's, but until that's achieved who knows. I'd also like to think my 5k is in the 17's now but again until proven I'm not sure. Looking at planning a 10k run race in the next few weeks which may help me figure out where I'm at, especially as the one I've in mind is probably going to have 5 or so of top 10/15 triathletes in it so a perfect bench mark hopefully.
More on that as it becomes confirmed with my plan.
Nice hill repeats to finish the week in a scenic location on trails. Man trail running really is so much nicer than road running it has to be said. Adds a different element of fast feet, fast eyes and no tune out or boredom factor.
Biking - a pretty solid week of near 7.5hours and good mix of intensity to match.
My legs felt strong this week, I'm hoping my next Power test starts with the same feeling and I'll be looking to up my CP20 numbers hopefully. I feel stronger so we shall see.
Swimming - decent swims, over 12k done and most importantly learning more about my technique and adjustments I need to make to become an efficient swimmer. Endurance is building, need to work on technique more to gain more speed over the next couple months.
Overall, a very enjoyable week, body fat and weight are both down, diet is up to a new high in terms of quality and nutrition.
The Saucony Kinvara's are now a week old, full of mud from the trail runs but damn comfortable. I'm not thinking about my gait in them so may be still heel striking a bit, but I'm running fine and injury free so I'll keep to the plan. I have been given an adjustment to work into my running technique/form so I'll try work this in and see how I progress.
I also ordered a second pair of these as I like them so much and want to rotate between 2 pairs to ensure life prolonged where possible. 1 can try and remain mud free where possible also!
Race Season Focus/Calendar....
So, I've had a bit of thought and looking to plan this season to give solid results combined with racing the best where possible.
As mentioned a 10k run is hopefully coming up soon - and a couple duathlons provisionally providing they don't interfere with training too much. May depend how the 10k goes and how much more work needed without distractions!
My focus for this season is going to be on quality National Series race performances, with a final peak at my first 70.3 in Galway. So if you like, my A focus is National Series, cracking top 10 finishes in these and basically catching up the top guys compared to last season.
My B focus then will be Galway 70.3, potentially an all out last race smash fest. It'll be my first 70.3 so hard to lay down expectations, but going on my performance goals for the season I hope to be doing well in this. The half marathon will be the most unknown ground coming off a 90k bike, but nonetheless I think this distance will quite suit me. Who knows, maybe I'm just hopeful but it's a while away yet so is going into the back of the mind until A focus complete.
So that leads me to my Race Calendar...
Almost finalised... I think!
30th April - Joey Hannon Olympic NS
12th May - Valentia Sprint NS & NC
3rd June - Athy Sprint NS
16th June - Hook or by Crook Sprint NS
30th June - Athlone Olympic NS & NC
22nd July - Beast of the East Olympic NS
2nd Sept - Galway 70.3
So, each race has at least 2 weeks gap, with Galway looking like 6 weeks lead up.
Big races of Valentia and Athlone where the big guns will be in so a good measuring point. Athlone Sprint is an option to try nab more NS points for a slightly better ranking, but to be honest for me it's about trying to finish top NS entry fields in the top 10. Not the end of season in a position or two higher due to strategy. I think strategy like this is only relevant when trying to compete for the top podium slots overall.
I'm still not 100% on Athy and whether to do Olympic, but for now it's Sprint anyway.
So 3 Sprints, 3 Olympics and 1 x 70.3.
If I've any bad races in there then obviously adjustments may be required.
So the final Provisional calendar it is then!
March will also hopefully have a 10km Run and a Duathlon in there somewhere...
A recovery week this week, with not 1 but 2 days off training! Imagine! Can't remember the last time that happened... and one of them is Saturday!
Middle of Feb is here.... 10 weeks to Race 1.
Happy training all.