Aisling is giving me sessions a couple of days at a time depending on how I’m coping with the load. How I’m handling it is changing by the day and on Monday I’m not coping so well. I feel like I’m hanging by a thread.

I was down for a three hour run. It was a “just get it done” run. No structure, no intervals, efforts or pace targets. It was a “just get three hours on your feet” sort of day.

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.

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I lasted 2:50 and just couldn’t bring myself to add in a last 10 minute loop once I arrived back home. I was empty, both physically and mentally. I tried not to look at the rest of this weeks training stretching out ahead of me because I was so tired I might just cry at the thought of another 6 or 7 hour training day.

It’s funny how when the training builds to this level that the sheer difficulty of it can knock all of the enjoyment out of it. The exhaustion makes what would be the simplest of sessions on any other day seem insurmountable.

Maybe torturous is a better word.

I was so happy that tomorrow was a day off. Ais hadn’t given me the weeks work yet and I didn’t ask for it. I didn’t want to know. 

Monday 16th 3:00 (2)

Run 2:50 29k. Tired, very tired

S&C :10

  • Energy 5.5/10
  • Motivation 6/10
  • Work —
  • Sleep 8.5 hours good.

One of the things that has become apparent over the last couple of weeks as my fitness has started to build is that there is a weakness that needs addressing before Florida. If I haven’t left it too late that is.

Today on the long run and last week on the big day my legs felt good on both the bike and run but towards the end of the day my core was sore. I realised years ago that our limiters are not the size of our engine. Rather our limits are defined by our weakest link.

If my core gives up and I can’t hold my position in the bike or good form on the run then I will start to slow, regardless of how good my legs are.

A friend of mine summed it up perfectly a couple of years ago when he said that having strong legs but a weak core was about as effective as trying to fire a cannon off a barge.

I did an awful lot of core work in the 2.5-3 years after my back surgery so I’m hoping that with a little bit of cramming and a good history it won’t let me down.

Tuesday 17th :15 (1)


  • Energy
  • Motivation
  • Work 9 hours
  • Sleep 9 hours.

Wednesday 18th 2:50 (2)

Swim 1:40 5000m

Run 1:10 16k

And then you go and have one of the best runs of your entire life. The fitness is there, it’s coming to a peak, it’s just buried under a shit load of exhaustion some days. Then it bubbles up and I’m flying.

I was down for an hour of hard work in this run. I realised that I was on for a PB on a hard, hilly loop that I’ve been running for about 10 years. However I let the excitement of running so well and the possibility of setting what turned out to be a fairly massive PB take over and I pushed really hard chasing a stupid meaningless number.

I finished and Ais was waiting to pick me up and she took one look at me lathered in sweat, breathing hard and doubled over recovering and knew I’d gone way too hard. She said just enough that I knew I’d been a toolbox and had done something stupid. I promised to learn from it but she knows better and so do I.

After I got my breath back and recovered I got into the car and smiling, Ais added that I smelled lovely. All I could do was laugh. You will see below that along with measuring my motivation levels etc I’ve added a measure of today’s stupidity too.

  • Energy 10/10
  • Motivation 10/10
  • Stupidity 10/10
  • Work 8 hours
  • Sleep 8 hours

Thursday 19th 2:40 (1)

Bike 2:40 78k

  • Energy 7/10
  • Motivation 6/10
  • Work off
  • Sleep 8 hours.

Friday 20th 2:30 (3)

Swim 1:35 4300m

Run :45 8.5k. Easy recovery run

S&C :10

  • Energy 7/10
  • Motivation 8/10
  • Work 3 hours
  • Sleep 8 hours. Good

Saturday 21st :50 (1)

Run :50 10k

Hanging by a thread again. Although this had more to do with Wednesdays run than the overall volume.

  • Energy 4/10
  • Motivation 4/10
  • Work 8 hours
  • Sleep 7 hours

Sunday 22nd —


  • Energy 5/10
  • Motivation 4/10
  • Work 9 hours
  • Sleep 8.5 hours

Total training hours / sessions 

  • Total 12:15 (8)
  • Swim 3:25 9300m (2)
  • Bike 2:40 78k (1)
  • Run 5:35 63.5k (4)
  • S&C :35



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.