Ais and Grace are away so that means myself and Cillian are home alone. Well aside from the dogs that is. I’m also working a lot at the moment. I’ll be working 21 days straight through now after Lanza. So if I want to get any training done it will mean getting really disciplined and organised with general planning and food preparation.
Planning my own weeks training.

I’m not usually allowed do this but seeing as Ais is away I thought I’d take over my own training planning. I started to write out a plan on the flight back from Lanza after I planned out all of the logistics of the week. Work, commute, walking the dogs, shopping and food prep.

I’d just managed a 26 hour training week so figured that 15 hours would be an appropriate starting point. I wrote up all the sessions, read through it and happy that it would be a good weeks work I closed the computer.

As I sat there thinking about the plan I had the feeling that I’d better not tell Ais that I was planning a 15 hour week as my second week back training, especially as I’m working every day as well.

She’d start me back much more conservatively. I then asked myself what would I do if the plan I was writing was for someone else, would it have 15 hours and hard sessions?

The answer was no so I reluctantly opened the computer and deleted three sessions and shortened another two. I was down to 11 hours. That looks ok I thought. Click on through for the weeks update..

I took Monday off and started back with an easy run on Tuesday evening after work. I was knackered and I finally admitted to myself that a hard week, even a relatively short one was a stupid thing to do in week two of my return to training. As usual my enthusiasm at the start of a training block had overtaken my common sense and I was all set to fry myself.

I took a step back and I decided to do what we always recommend to all of our athletes. The first month should be just about getting the training routine in place. Just getting 6, 7, 8 or 9 easy sessions per week done will provide plenty of training stimulus without flattening myself with intervals in each session too. Especially if I’m working 7 days a week.

Food preparation

Pizza and beer may well have been the fall back plan if we hadn’t gotten our shit together. On Tuesday we cooked a bunch of salmon fillets, 25 chicken breasts and boiled a dozen eggs and a bag of potatoes.

I could always eat a fairly impressive amount of food for a skinny guy.

This meant that even though I was as going to be in work until 9 for the next three days there’d be food ready to throw into a meal.

When I was done and saw all of the food stacked up in the fridge I was a little worried that maybe I’d gone a bit over the top with the amount that I’d cooked.

I needn’t have worried. It only lasted three days and we ran out on Friday afternoon. Cillian had to go out to stock up again, and quickly before we succumbed to the lure of the take away.

Anyway on to the weeks training.

Monday 15 —


  • Energy 6/10
  • Motivation 6/10
  • Work 5 hours
  • Sleep 6 hours. Good

Tuesday 16 1:20 (2)

S&C :10

Run 1:10 13k easy run. Legs tired & sluggish

  • Energy 7/10
  • Motivation 7/10
  • Work 9 hours
  • Sleep 8 hours. Good

Wednesday 2:30 (2)

Swim 1:05 3000 (3 x 10 x 100)

Run 1:25 14.5k

  • Energy 5/10
  • Motivation 7/10
  • Work 9 hours
  • Sleep 8 hours good

Thursday 1:05 (1)

Bike 1:05 23.5k Coffee ride, tired.

  • Energy 5/10
  • Motivation 6/10
  • Work 9 hours
  • Sleep 8 hours. Good

Friday 2:50 (2)

Swim 1:05 3000m (3×300 paddles, pull buoy, band)

Bike 1:45 39k (hills)

  • Energy 7/10
  • Motivation 8/10
  • Work 9 hours
  • Sleep 8 hours. Good



  • Energy 5/10
  • Motivation 6/10
  • Work 9 hours
  • Sleep 8 hours

Sunday 1:50 (1)

Run 1:50 17k

Easy jog in the park

  • Energy 6/10
  • Motivation 7/10
  • Work 6 hours
  • Sleep 9 hours, broken

Weekly Total 9:45 (8)

Swim 2:10 6000m (2)

Bike 2:50 62.5k (2)

Run 4:25 44.5k (3)

S&C :20 (1) 


Total 39:05 (29)

Swim 6:25 17500 (10)

Bike 24:20 539.5k (9)

Run 7:15 77k (7)

S&C 1:05 (3)

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.