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The Sub 11 Ironman Thread
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Jorgan




Joined: 12 Nov 2007
Posts: 18074
Location: alles was ich bin, alles was ich war

PostPosted: Mon Dec 31, 2018 4:24 pm    Post subject: Reply with quote

That's me finally entered for Ironman Hamburg as of today.
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explorerJC




Joined: 20 Oct 2005
Posts: 16000
Location: Farthingstone

PostPosted: Mon Dec 31, 2018 7:16 pm    Post subject: Reply with quote

that of the Long T1...

...7 months to prep
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Wheezy




Joined: 10 Oct 2007
Posts: 1872
Location: Sub 3 (elect)

PostPosted: Tue Jan 01, 2019 12:38 pm    Post subject: Reply with quote

Good one Jorgan Smile

Iíve managed to keep ticking over for the past two weeks, with about 7.5 hours per week, but all swimming and turbo work. Next four weeks will be about gently introducing some run training, 3-4 time per week. No speedwork and nothing much over 40 minutes for the first week. Iíve got some new foot supports in so will see if they help. So far so good with one 27 minute run today.
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Poet.




Joined: 06 Aug 2013
Posts: 390

PostPosted: Wed Jan 02, 2019 5:00 pm    Post subject: Reply with quote

Are we back?

Dec 17-23: 2hrs 10mins (rest week, with just a couple of things I wanted to do)
Dec 24-30: 7hrs 30mins (3hrs 30mins ride, sat at the front for 100km at 30kmh)
This week:: Ran a 5km on New years days in 19:45, swam 2km this morning, then went out on the bike for 107km to make my feet into ice blocks.
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Wheezy




Joined: 10 Oct 2007
Posts: 1872
Location: Sub 3 (elect)

PostPosted: Wed Jan 02, 2019 5:36 pm    Post subject: Reply with quote

Poet. wrote:
Are we back?


We were never really away. 😀
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Jorgan




Joined: 12 Nov 2007
Posts: 18074
Location: alles was ich bin, alles was ich war

PostPosted: Thu Jan 03, 2019 8:54 am    Post subject: Reply with quote

Wheezy wrote:
Poet. wrote:
Are we back?


We were never really away. 😀


I don't think I looked at TT from breaking-up from work on 21 Dec until the NY! It's definitely a pattern Wink
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Poet.




Joined: 06 Aug 2013
Posts: 390

PostPosted: Thu Jan 03, 2019 11:17 am    Post subject: Reply with quote

yesh, those two weeks are downtime Very Happy
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Wheezy




Joined: 10 Oct 2007
Posts: 1872
Location: Sub 3 (elect)

PostPosted: Thu Jan 03, 2019 11:46 am    Post subject: Reply with quote

Poet. wrote:
yesh, those two weeks are downtime Very Happy


Part-timers. Wink Although my padding skills still need a lot of work.
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SidSnot




Joined: 02 Sep 2005
Posts: 1642

PostPosted: Thu Jan 03, 2019 1:29 pm    Post subject: Reply with quote

Wheezy wrote:
Poet. wrote:
yesh, those two weeks are downtime Very Happy


Part-timers. Wink Although my padding skills still need a lot of work.


That's what the word association thread is for Very Happy
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PCP




Joined: 13 Oct 2012
Posts: 1968
Location: Manchester

PostPosted: Sun Jan 06, 2019 2:56 pm    Post subject: Reply with quote

Back on the horse.

7:40 over 4 bikes and 2 runs.

4 bikes:
Big gear Z3
40 x 125% intervals
Z2/Z3
50 miles with 2,200ft today.

2 runs:
Z1/2 easy 5 miles
Z2 steady off the z2/3 bike
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Ozzie1973




Joined: 31 Jul 2013
Posts: 179
Location: Swindon

PostPosted: Sun Jan 06, 2019 10:21 pm    Post subject: Reply with quote

10 hours this week:
4 x 45min core sessions
3 x bikes, a mix of intervals and a 3hr endurance ride (on the turbo - ouch)
3 x runs, mix of speed and recovery.

Swimming starts tomorrow.
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mattsurf




Joined: 28 Sep 2016
Posts: 779
Location: Zug, Switzerland

PostPosted: Mon Jan 07, 2019 8:01 am    Post subject: Reply with quote

25k run up a mountain in the snow yesterday... was only supposed to be 15km but got slightly lost and took wrong route off the mountain.

Not a lot of training for past 2 weeks, but was really happy with my Zwift ride on Sunday. I have put on weight, but fitness feels pretty good
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Wheezy




Joined: 10 Oct 2007
Posts: 1872
Location: Sub 3 (elect)

PostPosted: Mon Jan 07, 2019 10:05 am    Post subject: Reply with quote

Another 7.5 hour week. I had another cold over the Christmas period and it was still hanging about, hence the one swim. Getting my running back on track, and looking at gradually increasing the distance over the next few weeks.

Swim x1. 40 minutes. All very steady

Bike. 5 hours. 1xTR session on the watt bike and a 4 hour club ride.

Run. X3. 2x25mins 1x40 mins. All very steady, all on grass. Feet behaving themselves, so far.

Had a discussion with Mrs Wheezy and the plan is to get to the gym for opening time Monday-Thursday and get my TR sessions and swims done before work, to free up my evenings a bit more.
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Jorgan




Joined: 12 Nov 2007
Posts: 18074
Location: alles was ich bin, alles was ich war

PostPosted: Mon Jan 07, 2019 10:44 am    Post subject: Reply with quote

I learned that even in an 11 min race on Zwift, pacing myself pays dividends. I was at over 4w/kg in the 'lead-in' ffs. Clearly a lot of people thought it was a 5 min drag race. As it was, I rode a little over FTP for the 11 mins and gained about 8 places in the last 5 mins; then I had a spin and did a coupe of 5 min efforts on the aero bars.

Cranked my aero bars up last night; 2019, the year of the 'half mantis' Very Happy
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Poet.




Joined: 06 Aug 2013
Posts: 390

PostPosted: Mon Jan 07, 2019 10:58 am    Post subject: Reply with quote

Jorgan wrote:
Cranked my aero bars up last night; 2019, the year of the 'half mantis' Very Happy


Why?
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