This week will see Ironman come to town for the Dublin 70.3 and as the official bike partner we will be crazy busy, particularly at the end of the week. So the plan is to get as much of the training done before Friday as possible. Read on for all the details…

Monday 14 3:40 (1)

Bike 3:40 107.5k

If you want to follow the numbers more closely I’m on Strava as Rob Cummins Wheelworx or if you’re more of a pictures instead of reading type I post on Instagram as wheelworxrob.

 

Chasing Kona eBook available

From smoker to back of the pack triathlete to the Ironman World Championships.

Read about how I overcame all of the odds and discovered what it would take to get to the Ironman World Championships – my eBook is now available to buy as an eBook on Amazon UK, Amazon US, Barnes & Noble, and iTunes

It is also available as a paperback at Wheelworx.

 

  • Energy 8/10
  • Motivation 10/10
  • Work —
  • Sleep 8 hours. Good

Tuesday 15 3:05 (2)

 

Run 1:15 15.5k
Felt great on the run.
PM Swim 1:50 5000m

The swim was a typical “Patrick” session. He said we were doing a 30 minute time trial. Which for some reason I took to mean that the total swim would be 3-4k. So I emptied the tank on the TT thinking that I would maybe have a 1000m cool down. Patrick however had other ideas and he proceeded to kick the everliving shit out of me for another 2500 meters. I was hanging so badly at the end I could hardly pull myself up out of the pool.

Related: 100 x 100’s a first timers 10k race report

  • Energy 9/10
  • Motivation 10/10
  • Work —
  • Sleep 9 hours. Good

Wednesday 16 2:00 (1)

 

Bike 2:00 40k trails and gravel, easy recovery ride

  • Energy
  • Motivation
  • Work 9 hours
  • Sleep

Thursday 17 1:20 (1)

Run 1:20 16k

  • Energy
  • Motivation 2/10
  • Work 9 hours
  • Sleep 8 hours. Good

Friday 18 —

Off
Ironman Dublin 70.3

  • Energy
  • Motivation
  • Work 12 hours
  • Sleep 8 hours

Saturday 19 —

Off
Ironman Dublin 70.3

  • Energy
  • Motivation
  • Work 11 hours
  • Sleep 7 hours

Sunday 20 —

Off
Ironman Dublin 70.3

  • Energy
  • Motivation
  • Work 12 hours. 4am start
  • Sleep 5 hours

 

  • Total 10:05 (5)
  • Swim 1:50 5000 (1)
  • Bike 5:40 147.5k (2)
  • Run 2:35 31.5k (2)
  • S&C —
  • Work 53 hours

 

If you are interested in talking to us about coaching you can contact us here.

You can follow my blog right here as I document my training as I attempt to qualify for Kona again.

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You can read how I made the journey from smoker to Kona here

I’ve written a mini book about the training secrets of some of the most successful Kona athletes and you can download it free here

Thanks for reading

Rob

If you want to follow the numbers more closely I’m on Strava as Rob Cummins Wheelworx or if you’re more of a pictures instead of reading type I post on Instagram as wheelworxrob.

 

Chasing Kona eBook available

From smoker to back of the pack triathlete to the Ironman World Championships.

Read about how I overcame all of the odds and discovered what it would take to get to the Ironman World Championships – my eBook is now available to buy as an eBook on Amazon UK, Amazon US, Barnes & Noble, and iTunes

It is also available as a paperback at Wheelworx.