I hit snooze on the alarm and I’m asleep before I’d put the phone back on the nightstand.

Nine minutes later the alarm drags me back out of what felt like a drugged slumber. I reach across and grope around the bedside locker but can’t find the phone.

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.

Kona Secrets book available

Kona Secrets: Lessons learned from over 50 Kona Qualifications.

Knowledge doesn’t produce results, action does. Just knowing how to do something doesn’t guarantee success, especially something as difficult as qualifying for Kona; you have to put in the hours. In this book I share some of the lessons I learnt between being a back-of-the-pack beginner to qualifying for the Ironman World Championships in Kona, Hawaii.

The eBook is now available to buy as an eBook on Amazon UK or Amazon US.

The insistently annoying alarm keeps on going but it’s muffled. I realise I‘m lying on it. I manage to tie myself up in knots with the charging cable. What the fuck is going on?

I finally pull it free and escape the cord, hit snooze again and lie back down thinking that I‘m awake properly now, what with all of that messing with the phone cable.


Then the alarm is going again. Christ I’m tired. I look at the time and try to calculate what is the least amount of time that I need to dress, make coffee and drive into the park to meet the lads for the run.

My brain is still asleep but I think I can probably hit snooze once more. Or maybe not. I‘m asleep again before the thought is fully formed.

Then Ais is up and making the bed with me still in it. I take the hint and drag my arse up and out. I guess my alarm has woken one of us.

The coffee brought me to life a little but on the drive into the park I feel like I’ve been driven over by a bus.

Ais says she mightn’t run with the group as her legs are sore, she’s just going to do an easy run on her own instead.

I think that’s a great opportunity for being a lazy shit and immediately suggest that I’ll run easy with her.

I’m relieved at having the option of not having the gang kick the shit out of me for 20k.

There’s still a part of me thinking that maybe I’ll wake up and feel good once we start running but doesn’t happen either.

From the start I’m counting the minutes until we finish and when Ais says that her hip is sore I generously offer to shorten the run, just so she’s not suffering, mind. It’s got nothing to do with the fact that I’m fucked.

Ais answers that it’s not really worth getting up early for an hours run. At least ninety minutes feels like it’s half way decent.

I’m so happy that she wants to keep on going that I can hardly contain my excitement.

I somehow manage to make it through the rest of the run without giving in to the urge to walk, lie down or take a short cut back to the car or just wander into the coffee shop and wait for Ais to finish and come collect me.

Somedays you just do not want to do the work. Thankfully Ais is here to kick my arse when I’m being a lazy shit. We finished with 1 hour 29 minutes. I was tempted to run up and down the car park for the extra minute but thought better of it. I do not need to look like a mental person any more than I already do.

Anyway on to the numbers…

Monday 15 :15 (1)

  • S&C :15


  • Energy
  • Motivation
  • Work —
  • Sleep 10 hours, good.

Tuesday 16 3:25 (2)

  • Swim 1:20 3300m
  • Bike 2:05 45.5k


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

Wednesday 17 2:10 (2)

  • Swim 1:05 3000m. Easy swim. Tired
  • Run 1:05 10.5k


  • Energy 6/10
  • Motivation 7/10
  • Work 12 hours
  • Sleep -8 hours, good.

Thursday 18 1:40 (2)

  • Run 1:25 16k Hills. Steady
  • S&C :15


  • Energy 7/10
  • Motivation 8/10
  • Work 9 hours
  • Sleep 8.5 hours. Good

Friday 19 3:50 (2)

  • Swim 1:05 3000m
  • Bike 2:45 83k


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

Saturday 20 2:15 (1)

  • Bike 2:15 58k all easy


  • Energy 5/10
  • Motivation 6/10
  • Work 7 hours
  • Sleep -8 hours. Broken


Sunday 21 1:30

  • Run 1:30 14.5k easy.


  • Energy 5/10
  • Motivation 3/10
  • Work 7 hours
  • Sleep 8.5 hours. Broken

  • Total 15:05 (11)
  • Swim 3:30 9300m (3)
  • Bike 7:05 206.5k (3)
  • Run 4:00 41k (3)
  • S&C :30 (2)

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.