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Rian Kelly

@rianklly

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Trying to do hard things
Ironman + Marathoner
📧[email protected]

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Ironman Leeds - completed it mate✅

Lots of highs and lows to take away from this weekend. Absolutely gutted that the swim got cancelled but I’m glad I didn’t let it ruin the weekend. Had to dig deep a few times but the support from the crowds, my family and my girlfriend really helped push through.

Really happy with my run performance. Was battling gut cramps from the start but at 27km I finally settled and started to put the hammer down and finished strong.

Lots of lessons to take forward. Nutrition practice being the main one. Now I have no excuse not to sign up for the next one.

#ironmantri #ironmanleeds #triathlon taken in Leeds, England, UK by @rianklly

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2 months ago

Brighton marathon PB!!

OFFICIAL CHIP TIME: 3:23:41

Big mix - Preparation went amazing. Carb load was well calculated and I was rested coming into the weekend. First 14km was a huge struggle with some serious shin pain which eventually faded but I managed to keep pace throughout. Otherwise no complaints!

Slight disappointment as I felt solid at the halfway mark and was only 30 seconds off sub 3:20 pace so I thought a negative split was on the card’s but I just didn’t have the legs to sustain it in the final 10. Last 5 was a struggle but saw it home!

Shoutout to the boys and mum all smashing sub 4s!

#brightonmarathon #marathon taken in Brighton, England, UK by @rianklly

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6 months ago

Pretty chuffed with a PB effort for the first race of the season.

Official chip time: 1:27:57

Came into the race hoping for a sub 1:30 but turned the final corner realising sub 1:28 was on the cards (hence the Tommy Fury finish)

Normally I would be concerned getting a 10km PB but considering it was the final 10km I wonder if I left something on the table to tap into next time. Sub 1:25 before year end?

#run #marathan #triathlon #runner #fitness by @rianklly

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8 months ago

From January 1st to August 16th this is the work I put in for Ironman Leeds (not including 2-3 gym sessions every week). Including gym this works out at about 14 hours a week for 32 weeks.

Quite interesting to look back at the stats and a good idea of how much volume is required if you fancy signing up!

#triathlon #ironmantri by @rianklly

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a month ago

Here’s this weeks key sessions as I’m aiming for a sub 3hr marathon in April.

Tuesday Intervals
Decent vo2 max session. Worked in 4 x 4 mins efforts at pace that averaged from 3:32km down to 3:26. To be honest I think I can push myself here more.

Thursday easy run
I call this an “easy run” but it was at 4:42/km pace at 165bpm. Because volume is low I’m not too worried abit easy miles and prefer to suffer a bit.

Sunday long run
4:54 average pace. Was hitting my 5min average target but I threw in some strides/sprints at the end which push me a bit quicker. Again for a real long run I would aim for 5:30 pace but shorter distance + low volume just meant I wanted to push more

Bike volume 130km
Mix of easy riding and threshold work on the trainer. Gotta use the new bike I guess by @rianklly

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a month ago

New 5K PB and a trophy I will keep forever

Goofy

New bike sitting pretty (my bank account is not)

Rare image of me in the gym. I do go I promise

First Skyr bowl. Slaps. Think this will become a permanent breakfast addition.

Last photo of the Planet X before retirement. Peep the lack of carbon wheel because it blew out. RIP by @rianklly

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a month ago

Worth the sacrifice I would say

#newbike #cycling #triathlon by @rianklly

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2 months ago

What a full week of training looks like 2 weeks after an Ironman

Back trying to get some structure into my week but being pretty mindful that I should give my body a few more weeks of lower volume before I pick up again. Goals for next year are being set. Sub 17 5K. Sub 3 Marathon and then Ironman Barcelona next year.

Volume is much lower but focus on intensity. Some key sessions.

Threshold run intervals @ 90% 5k effort (6x4 mins)
VO2 max bike intervals 120% FTP effort
Endurance ride+run

Feeling good post race though

#ironmantraining #triathlon #ironmantri #hybridathlete by @rianklly

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2 months ago

Ok maybe we’re cooked

#run #runnner #runhumour by @rianklly

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2 months ago

Crazy some of the athletes out there

#ironmantri #ironmantraining #triathlon by @rianklly

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2 months ago

Risky business at the end

#triathlon #ironmantri #ironmantriathlon by @rianklly

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2 months ago

Ironman recovery session

2 days of 0 training had me missing the structure so I’m easing myself back in.

Looking for my next challenge before my next Ironman. Ultra and a sub3 marathon are what I have my eyes on 👀

#ironmantraining #triathlon #hybrid #cycling by @rianklly

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2 months ago