By Rob Cummins

When Ais was giving me my plan for the week this run looked much easier on paper than it actually turned out to be. I was looking at it thinking it was going to be short and easy. Too short and too easy. If you’ve been here before then you know I like the long stuff and I’m a believer in big volume. There’s no substitute for long, hard work when it comes to Ironman.

Except that sometimes there is.

Sort of.

Sometimes fitting in long sessions just isn’t practical or sometimes we are trying to stimulate another part of the fitness rather than the aerobic system.

But there’s still that voice in my head that’s saying that if 1 hour is good then 6 must be unbelievably brilliant.

I need to learn to ignore that voice.

Anyway by the time I was half way through this session I was fully satisfied that it would be both long enough and hard enough.

I decided before starting that I would set the treadmill to about 4 minute kilometres for the faster and 4:40’s for the easier parts. Ais had said to treat it like fartlek. Running faster for five minutes then running at a normal speed for the next five. I wasn’t to go so hard that I had to slow right down to a jog to recover in between the efforts.

I managed to hold the faster speed for all 6 faster sections but gradually dropped the speed on the easier bits.

Despite the fact that both the treadmill and my Garmin more or less agreed on the pace it felt much faster and harder than the same pace does on the road. Maybe that’s a treadmill thing? Or maybe it’s just a tired legs thing.

Funnily enough in the end I didn’t feel the need to go longer or harder than Ais had said….

Anyway let’s get on with the weeks training.

Monday 17 2:10 (2)

Swim 1:05 3500
Run 1:05 13.5k

Session notes:

Swim: Steady IMRP (Ironman race pace effort) 50m pool. Pacing was really good for this session. I started with no warm up exactly as I’d expect to on race day and built the pace gradually.

For those interested in the numbers.

3k tt 52:02 Splits 18:27, 17:49, 17:46

Building tempo run on grass. Hot day, about 25 degrees.


5:30, 5:16, 4:56, 4:49, 4:45, 4:26, 4:27, 4:26, 4:19, 4:33, 4:29, 5:40, 5:31, 5:24

Pushed a bit too hard for the (9th kilometer) 4:19 and the heat and my over exuberance caught up with me. I faded a bit for the last 2k of the tempo portion of the run. Although the pace doesn’t look like it dropped off too badly (the last three splits are cool down speed) the effort felt much higher. It’s worth remembering how much more careful I need to be with pace and effort control in the heat.

Energy 9/10
Motivation 10/10
Work 6 hours
Sleep 8 hours. Good
Tuesday 18 2:10 (1)

Bike 2:10 65k 4×15 big gear @ 70 rpm on flat/rolling roads

Run :40 7.5k off bike 5 min/k steady run.

Energy 9/10
Motivation 10/10
Work —
Sleep 9.5 hours
Wednesday 19 2:15 (2)

Swim 1:00 3000m

Including hard 25’s, 50’s 100’s

Run 1:15 15k

Treadmill run. 5 minutes on, 5 off.

This was the run I mentioned at the top of the post. Like said it didn’t look long or hard but it turned out that it was enough of both in the end. Note to self, don’t question the coach…

Energy 7/10
Motivation 10/10
Work 9 hours
Sleep 8 hours. Good
Thursday 20 —


Work 10 hours
Sleep 7.5 hours. Good.
Friday 21 2:00 (1)

Bike 2:00 59k

Work 9 hours
Saturday 22 2:00 (1)

Run 2:00 23k

Parkrun 19:26 3rd

Energy 7/10
Motivation 10/10
Work 6 hours
Sleep 8 hours. Good
Sunday 23 3:45 (1)

Bike 3:45 105k

Fell apart a bit towards the end. Called into work early and had to skip the planned run off the bike. Was half thinking of doing it then in the evening but it didn’t take much to convince me to skip it and go home for dinner instead.

Energy 5/10
Motivation 10/10 in the morning, 2/10 in the evening
Work 6 hours
Sleep 9 hours good
Total hours / sessions

Total 15:00 (10)
Swim 2:05 6500m (2)
Bike 7:55 229k (3)
Run 5:00 69k (5)
S&C —
Work 46 hours / 6 days
Monthly accumulated hours / sessions

Total 33:30 (25)
Swim 8:50 26150m (7)
Bike 23:45 643.5k (11)
Run 10:40 140.5k (9)
S&C —

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