LATEST TRAINING UPDATES
Monday 10 July
Rest day on coaches orders
Tuesday 11 July
Early morning pool swim in shoreline , very busy between 7-8am. Bit difficult to work on aspects of your stroke while also trying to avoid other swimmers taking it in turns to do lanes. Not the most productive , developing a bit of pain in the upper left shoulder which I hope will fade soon.
An Tochar gym session with Alex Gray and the KOG gang , great fun really enjoying these sessions .
Wednesday 12th July
Another early morning swim In shoreline better than yesterday but still tiring after 2/3 lengths . I know the wetsuit and salt water will help in the sea. I’ll be taking plenty of rests on the day of the KOG , bit of back stroke, breaststroke , doggy paddle whatever floats my boat / body on the day.
5k up and down the farankelly road in the evening , starting to really enjoy the evening runs.
Thursday 13th July
Great session up on Psquared fitness in An Tochar with Alex Gray and the KOG gang .
Shoulder getting better .
Friday 14th July
Good evening BRIC outing, about 20k on the bike straight into 4K on the legs.
The legs are very tight for the 1st k or so after the bike but then it eases up and not too bad from then on.
Great swim at the cove with the KOG CREW , felt like I could cover a bit of distance without getting so exhausted .
Good chat with and advice from Kate’s hubby Tony who is a seasoned triathlete.
Another early morning swim with Finn , Dee and Keith at the cove. It was a bit choppy so didn’t feel as good as Saturday but not every swim will feel great .
Nice evening BRIC . 15k on the bike followed swiftly by 5k on the legs .
Not a bother !
5K Up and down the FarranKelly road , longest run ive done since signing up for KOG 10 and I felt it went really well, thanks to Fiona and the crew for the inspiration , even had a bit left in the tank for a bit of a sprint finish ..
1st Sea swim lesson at South Beach Greystones with my Friend Larry Mahony , Hes a very experienced sea swimmer and is giving me a few tips.
Hes given me Lots of drills to Practice IN THE POOL.. on a positive note he says im not a bad swimmer to begin with. – Ta very much Lar !
HIIT Training with Alex up in Roundwood. Another great session . thanks Alex ! Starving after all the working out , have to get me some proper foods to fuel all this extra exercise. Lots of tips on the whatssapp from the KOG 10 Crew.
Inspired by the group to Join Strava, so up and down the FK Road for another 5k , BUT … Discovered to my great disappointment ( thanks to bleedin Strava ) that the route I thought was 5k is actually only 4.3K , so my time is not quite as good as I thought on Tuesday .Darnations!! A lot done more to do !
HIIT Training session with Alex , the sessions are varying a lot from day to day , so its always something fresh .A lot of balance work and lots of work building our core strength.
7AM swim with the main man John Glynn at the cove, a few laps up and down. Beautiful flat calm sea.
What a great way to start the day !
1st Swimming pool training session , practicing all those drills Larry Mahony has given me, a lot to do with “the rotation” of the hips. He says the moment I “ GET IT “ ill know. Looking forward to that moment.
Saturday 08 July
Usual Saturday morning Sea swimming session with the #KOG10 crew at the cove ..
Practising swimming into shore And running up the beach triathlon style which is extremely tiring .
Also a bit of getting used to relaxing on our backs to take a rest during the swim on the day.
Pool session with Larry Mahony in Arklow in the afternoon . Very different I have so much to work on in relation to my swimming that I’m getting flustered and literally floundering ..
Sunday 09 July
Trip to Brittas bay with the family and guess who I bump into ? Larry Mahony . Ok nick into the water let’s have a lesson .
A good hour in the water , in between rescuing toddlers and eating sand sangwiches we get some good drills done .
Sunday 25th June :
Met up with the KOG 10 Crew and Alex for the 1st time its starting to feel very Real now so have to get my training schedule up and running / swimming / cycling ..
Ran down for a Nice sea swim at the cove after work, tried out the new wetsuit for the 1st time and while it took a while to get it on properly , it really helps with the buoyancy and warmth of course. That said ive never swam ,further than 200/300 mtrs with varying strokes so the gravity of the challenge ahead is a bit scary.
1st HIIT Training session with Alex Gray in an Tochar Gym, Really enjoyed it and worked a lot of muscles with cob webs on them. great banter with the KOG crew. Id say ill be a bit sore tomorrow.
Yes definitely a bit sore in the upper arms area ( Must have been overdoing it on the Big Rope . Thankfully no issues with the groin or lower back areas , which have both given me trouble in the past. So the worlds greatest stretches are doing the trick.
Ran down for another swim at the cove, have to get some help with my stroke / breathing/ kicking general swimming stuff really , finding it tough to swim continually for any great distance..
2nd HIIT Session with Alex and the KOG 10 crew , lots of different exercises and circuits. The hour is flying by, Really enjoying the whole experience so far , fitting the training into my already busy schedule is tricky but really feeling the benefits, my whole family are very supportive and are slagging me off for being a Tri Head !
Cycled the KOG Route this evening , Really windy out there , wind was with me on the up hill and against me on the down hill, so I suppose that helped.
Really nice route although that hill up from GO GYM is a bit of a killer.
Our 1st sea swim with the KOG10 Crew. Alex and Tristan there to help us along and to see exactly the volume of work Alex has ahead of him in getting us over the line.
Another Sea swim with John and Dee, Getting a bit more used to swimming in the wetsuit now but lots of work still to do on the real business of swimming distance.
Lots of great WhatsApp banter with the KOG CREW and the Wimbledon skort being auctioned for the foundation by the wonderful Chris Quinn. John Glynn on Ray Darcy, RTE 9 o’clock news etc .
Poor Fiona has taken a turn but we all know she will bounce back quick .
Meet the KOG posse in Greystones for our 1st group BRIC , nice 10k up the farrankelly route ( just once ) then a fairly sprightly 4k run around the route for the KOG event .
Good craic with the gang and of course super coach Alex Gray encouraging us along every step of the way.
Nice twilight 5k run up the farrankelly with my boy Nicko cycling along beside me.
Thursday 20th July
Missed the group training session in Greystones due to my daughter Alicia getting her tonsils taken out .
If ever there was a valid reason .
Will kick off the training again with a vengeance tomorrow!!