The early part of the week was very focused on recovery. The latter part not so much…

I got slightly carried away at a 3/4 marathon that we were doing as a training day on Sunday and ran it quite hard.

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.

It turned out to be a day to ignore what the Garmin was telling me (that I was going too fast) and listen to the what the legs and body were telling me (to go faster)

In the end I ran considerably faster and for longer than I would have thought I had any right to given my current fitness and training level.

You can read the report of that race here

Anyway, onto the numbers…

Monday 1 2:15 (2)

  • Run :40 6k very easy
  • Bike 1:35 43k
  • Energy 5/10
  • Motivation 5/10
  • Work 3 hours
  • Sleep 7 hours. Broken

Tuesday 2 :25 (1)

S&C :25

  • Energy 7/10
  • Motivation 6/10
  • Work 8 hours
  • Sleep 9 hours. Good

Wednesday 3 2:55 (3)

  • Swim 1:00 2700m
  • Bike 1:30 37k easy with BG
  • Bike :25 11k easy
  • Energy 5/10
  • Motivation 7/10
  • Work 8 hours
  • Sleep 7.5 hours. Good

Thursday 4 1:55 (2)

  • Swim 1:00 3100m
  • Run :55 10.5k easy
  • Energy 7/10
  • Motivation 7/10
  • Work 10 hours
  • Sleep 8 hours. Good

Friday 5 2:40 (3)

  • Swim 1:05 3200m
  • Run 1:20 16k Hills
  • S&C :15
  • Energy 7/10
  • Motivation 8/10
  • Work 8 hours
  • Sleep 7.5 good

Saturday 6 3:25 (3)

  • Bike 2:45 70k 800m elevation
  • S&C :20
  • Bike :20 8.5k commute
  • Energy 7/10
  • Motivation 6/10
  • Work 6 hours
  • Sleep 7 hours

Sunday 7 2:25 (1)

  • Run 2:25 32k

You can see the Strava upload for the 3/4 marathon here

  • Energy 9/10
  • Motivation 9/10
  • Work —
  • Sleep 8+ good

  • Total Hours / Sessions 16:00 (16)
  • Swim 3:05 9000m (3)
  • Bike 6:35 169k (6)
  • Run 5:20 64.5k (4)
  • S&C 1:00 (3)

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.