Getting ready for bed on Thursday Ais asked me “What’s on your plan for tomorrow?”
“I’m down to swim” I answered “but I’m really tired, maybe I’ll sleep on instead and skip it” I added hopefully.
What I was thinking was ” I don’t want to” the voice in my head sounded like a petulant child.
I waited for Ais to tell me to take it easy, rest, sleep in, you need it, it’s been a good week so far, you’ve worked hard and deserve a lie on.
What she actually said was…
“Tell it to the guy who gets your Kona slot that you were tired and skipped your swim”
I knew she was right and I sheepishly resolved to get up and go to the pool.
But then eight hours later when the alarm went off I failed. I knocked it off telling myself I’d swim in the evening after work.

But I never swim after work so I knew it was bullshit.
It turns out I was right about it being bullshit. And I didn’t swim in the evening. In fact I compounded the failure by ordering pizza on the way home from work for dinner.
So that was how Friday went. Read on for the rest of the week…

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.


Monday 7 2:35 (1)

Run 2:35 29k
Planned session: 2.5 hours to include 4×15 minutes IMRP with 3 minutes jog recovery.

I was worried that the hamstring pull from last week would resurface today and scupper another long run. I started out running easy and stayed on grass. I gradually built up the pace and at the one hour mark I headed out onto a tarmac lap to see if I was able to pick up the effort and do the session I was down for.
I decided to build the pace very gradually to test the leg. There was no pain or discomfort And I settled at around my target Ironman race pace (IMRP) for the first 15 minute interval. The pace felt very comfortable for the first three 15 minute blocks. I was working a little harder on the fourth one but the pace held very consistently.

Energy 7/10
Motivation 9/10
Work 6 hours
Sleep 9.5 hours. Good.


Tuesday 8 4:35 (1)

Bike 4:35 107k

Energy 8/10
Motivation 10/10
Work —
Sleep 8 hours


Wednesday 9 6:50 (2)

Bike 6:15 140k
Run :35 6.5k off bike


Thursday 10 3:50 (1)

Bike 3:50 85k

Energy 7/10
Motivation 8/10
Work —
Sleep 8 hours. Good


Friday 11

Off training see the intro…


Saturday 12 :50 (1)

Run :50 8k easy

Energy 6/10
Motivation 5/10
Work 7 hours
Sleep 6 hours. Disturbed/poor


Sunday 13 2:55 (2)

AM: Run 2:30 30k negative split second hour at IMRP
PM: Bike :25 8.5k easy commute/recovery

Energy 7/10
Motivation 8/10
Work 5 hours
Sleep 7 hours broken.


Total 21:35 (8)
Swim —
Bike 15:05 340.5k (4)
Run 6:30 73.5k (4)

21 hours is a good solid week of training, certainly it’s a good weeks biking and running, but there’s not a single swim. I say this way too regularly, I need to swim more…

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.