I’m going to split the blog into two parts each week. There seems to be some interest in the numbers. How many hours, kilometres, sessions or meters I manage to squeeze in each week. That’s this one. It’ll probably be a Wednesday post.

I’m also on Strava as Rob Cummins Wheelworx if you want to follow my training and sessions in more detail.

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.

And as long as I can keep think of some semi entertaining story there will be a Monday Blog too which going on recent trends will probably be about the size of my arse (which Asho seems to think is shrinking) despite bursting out of several pairs of shorts.

Anyway, this week is really my first proper weeks training in months. I’ve entered Ironman Lanzarote in May which is 37 weeks away.

The next couple of months is just about rebuilding some basic fitness and strength so that when I get to January I’ll be in good enough shape to handle the harder sessions in the last twenty weeks.

So to get caught up. Since April I have swam a grand total of twice.

I know, I know.

I say every time that I’ll do enough to maintain the swim but then I just turn into a lazy bollox and do nothing.

I have done slightly more running but if I’m honest it was only jogging with the dogs. I haven’t done an actual proper run since April either.

As far as biking goes I did slightly better. I had a weeks pedalling in Switzerland in August which put a gun to my head and forced me to do some actual training.

In the lead up to the Swiss trip I did the absolute minimum necessary to get through the week without totally embarrassing myself. But I did return from that week with more motivation to train than I’ve had for months.

One of the things that I’ve learned from Ais is that motivation doesn’t really matter. You either decide to do the work or don’t. Your legs don’t know if you’re motivated or not. They just know you’ve ridden for three hours or run twenty kilometres.

Motivation ebbs and flows, learning to at least keep training ticking over during times when I couldn’t give a flying fuck about swimming, biking or running has been one of my best lessons.

I feel like I’ve said this in a post recently, if I have apologies for repeating myself.

Keeping even a very low level of training going since April means that I’m not starting back from scratch. I’m also not starting back carrying an extra ten kilos (despite indications to the contrary)

Anyway enough shite talk. Here’s the weeks training by the numbers.

• Monday 10th

AM: Swim 1:05 3000m

Splits 25m pool Clondalkin

Warm up (4,3,2,100) 7:33, 5:38, 3:44, 1:51

M/S 5×300 rec :20-30

5:23, 5:18, 5:18, 5:13, 5:20

PM: Run 1:05 13.5k (20, 20, 10, 15 easy, mod, hard, easy)

KM Splits:

5:27, 5:11, 5:27, 5:16

4:49, 4:51, 4:50, 4:34

4:08, 4:01

4:40, 5:04, 5:07, 5:09

  • Energy 7/10
  • Motivation 10/10
  • Work 9 hours
  • Sleep 7.5 hours. Good

• Tuesday 11 1:25 (2)

Swim 1:05 3000m

M/S 15×100 best pace. Rec 5-10secs

Splits

7:45, 5:41, 3:43, 1:51

1:45, 44, 44, 45, 45, 43, 46, 47, 43, 43, 45, 44, 47, 46, 46

S&C :20

  • 100 x push-ups
  • 100 x crunches
  • 3 x 60 sec plank
  • 4 x 60 sec side plank

Energy 6-7/10 for swim. Very low during the day. Still have stomach issues. A little sick all day.

  • Motivation high 8-9/10
  • Work 9 hours
  • Sleep 6 hours

• Wednesday 12 4:10 (2)

AM S&C :10

  • 60 x push-ups
  • 100 x crunches

AM: Bike 4:00 113k

  • Energy 6/10 still have stomach bug, don’t feel like I’m getting much from the food.
  • Motivation 9/10 high
  • Work —
  • Sleep 7 hours. Good

• Thursday 13 :10 (1)

S&C :10

  • Push-ups 60
  • Crunches 150
  • Energy 6/10
  • Motivation 6/10
  • Work 12 hours
  • Sleep 8 hours

  • • Friday 14 4:15 (3) (12:10 accu)

    AM: Swim 1:05 3000 25m pool.

    AM: Bike 2:50 76k 26.4 380m

    Tired. Legs empty.

    S&C :20

    • Plank 3×2 mins
    • Side plank 8×1 min
    • Energy 5/10
    • Motivation 7/10
    • Work 7 hours
    • Sleep 8 hours, broken.

  • • Saturday 15 1:30 (1)

    Run 1:30 18.5k

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

  • • Sunday 16 1:00 (2)

    Run :50 8k easy.

    S&C :10

    • Energy 4/10
    • Motivation 4/10
    • Work 9 hours
    • Sleep 6 hours

    • Total 14:40 (8)

    • Swim 3:15 9000m (3)

    • Bike 6:50 189k (2)

    • Run 3:25 40k (3)

    • S&C 1:10 (1)

    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.