Robs Blog. Road to Kona. 3 weeks to go

I haven’t kept up the daily training updates for a couple of weeks. Mostly because of the heavy training and work load. I find that I’m so knackered from both that there is little or no motivation or energy for writing most days.
While I have a spare couple of minutes I thought I’d update the last couple of weeks.
Training suffered in the early part of the month when I had dental problems having a wisdom tooth out and spending a week on penicillin which left me sick and not really able to train properly.
Ais has been coaching me since IMuk which I’ll cover in detail in another post but she kept me active and training at a very easy level for most of that week and has been building up volume since then. This last 7 days has been my biggest training load for a long time and it feels like the body is absorbing the work very well.
For those interested in the numbers here’s how the last week looked.

Sunday (2h55)
Bike 2hr 55k turbo
Run :55 11k steady
Work 7hr

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 book 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.

Monday (6h40)
Swim 3200m 1hr
Bike 5hr 138k
Run 9k 40 mins
Off work

Tuesday (4hr45)
Bike 4hr 102k in full winter gear in the rain and wind, savage hard day out. A reminder that summers almost gone.
Yoga :45 I find the yoga very good for swim flexibility.
Work 7hrs

Wednesday (45min)
Swim :45 2000m very easy
Work 9hrs

Thursday 4hr25
Swim 1:20 4000m m/s 5×400 off 7:30&200 off 3:30 leading every 2nd set. Splits:
3:19/6:46. 3:16/3:49. 3:19/6:51. 3:22/6:52
Bike 3:05 78k 5x10min olyrp
Work 9hrs

Friday (6h50)
Swim 1:20 4000m steady
Bike 5:30 145k road bike steady riding. Just putting in the miles.
Work 5 1/2hrs

Saturday (2h40)
Run 2h40 32k. Legs were fairly tired and sore for the last hour but I was really chuffed to finish a very hard training week and I’m looking forward to a day off training tomorrow.
Work 6hr

Total hours for the week 29:00
Swim 4h25 13200m
Bike 19h35 618k
Run 4h15 52k
Yoga :45
Work 43.5

I’ll try to get a chance to post again later this week.

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 book 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.

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