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Tuesday 25/06/19
Bike - (Turbo - 1 Hour)
15 mins Warm up
30 sec Sprint / 30 sec recovery X 5
5 mins @60RPM + 2 mins rec X 3
30 sec sprint / 30 sec recovery X 10
7 mins Cool Down
Rehab - 1 Hour
Run - 1.00 10.95km (5.28) AVHR = 137
Wednesday 26/06/19
Swim - (2.4K)
Plan was:
200m Warm up
500m X 4 (1 min/rec)
200m Cool Down
Thursday 27/06/19
Brick
Bike - 2.59 Hours 82.16KM 27.7KPH AVHR = 134
Run - 20.00 4.39KM (4.33) AVHR = 160
Swim - (River - 2K)
First time in the river this year so a bit apprehensive. Warm evening so water was warmish and went well. Happy with this. Body was a bit tired after the Brick session earlier in the day.
Friday 28/06/19
Rehab - 1 Hour
Saturday 29/06/19
Bike - (Turbo - 50 Mins) AVHR = 125
20 mins Warm up
30 sec sprint / 30 sec recovery X 5
4 mins @ 100RPM / 2 mins recovery X 4
1 min Cool Down
Sunday 30/06/19
Run - 45.00 7.94KM (5.40) AVHR = 1300 -
Monday 01/07/19
Bike - (Turbo - 1.15 Hours) AVHR = 121
15 mins Warm up
1 min hard/1 min easy X 5 (180W - 136bpm)
7 mins @ (170W - 133bpm) + 3 mins/rec
6 mins @ (190W - 139bpm) + 4 mins/rec
5 mins @ (210W - 145bpm) + 5 mins/rec
4 mins @ (230W - 152bpm) + 4 mins/rec
10 mins Cool Down
Rehab = 1 Hour
Swim - (Sea - 1.4K = 30 mins)
Travelled down to Dunmore East to get some practice in the Sea. Haven't been in the sea for 12 months. Went well.
Tuesday 02/07/19
Run - 45.00 8.05KM (5.35) AVHR = 128
Wednesday 03/07/19
Rehab = 1 Hour
Thursday 04/07/19
Brick
10 mins easy Run (5.45 - pace)
10 mins easy Bike (Turbo - included 30 sec sprint / 30 sec recovery X 5)
Bike - 12 mins @ race pace (146 - 149bpm)
Run - 1K @ race pace (4.02, 4.03)
Bike - 3 mins easy spin
Complete the above X 3
Bike - 10 mins easy spin
Friday 05/07/19
Swim - (2K)
Plan was:
200m Warm up
400m FC (Paddles)
200m Easy
100m X 2 Hard (15 sec/rec)
400m FC (Paddles)
100m X 2 Hard (15 sec/rec)
200m Easy
200m Cool Down
Saturday 06/07/19
Brick
10 mins easy Run (5.32 - Pace)
10 mins easy Bike (Turbo)
Bike - 3 mins @ Race Pace (143 - 144bpm)
Run - 800m @ Race Pace
Bike - 3 mins easy spin
Complete the above X 3
13 mins easy Spin
Sunday 07/07/19
Harbourman Olympic Wicklow
First Triathlon of the year. Wasn"t really motivated to do this but felt i needed to find out what sort of shape i was in. Lots of really good Triathletes from around the country at this as it coupled as the National Championships. Also was part of the National Series so the standard was the highest i've ever seen at a race.
Swim
My first Triathlon where the swim was in the sea and also only my second triathlon with a rolling start into the water, so i was a bit apprehensive about this. Only in the sea once this year so confidence was low.
Started off near the back of the field. Struggled a little for the first 300 meters. Got a little better after this. Struggled with sighting and veerved off course on a couple of occasions. Nevertheless was glad to get it done. Last 200m around the pier area, i found the water a bit more choppy, which i wouldnt be used to.
Happy enough with how it went. High class field and im a relatively poor swimmer.
Time = 28.52
Place = 293/460
T1 - Not great at Transitions, really need to take a closer look at this.
Time = 2.12
Place = 267/460
Bike
Bike course was a little hillier than i expected. Their was approx 4/5 areas on the course with some inclines for 200/300 meters. They were not hard to get up but took the wind out of the average speed.
Passed a few on the bike, but was passed by a few aswell. With the work i'd put into the bike this past year, i was hoping for a better result. Having said that, the field was very strong, the course was a little tougher than the ones i completed last year. About 3 minutes quicker and i would have been happy so not a million miles off.
Time = 1.10.22
Place = 207/460
T2 - Always really poor on this changeover. Need to see what others are doing on this one.
Time = 2.17
Place = 419/460
Run
First 5k on the run went well enough. Was passing a lot of people, even though i was finding it hard. I was managing to hold pace. However, in the second 5k i felt it hard going. Slowed slightly, still managed to hold a respectable place for me. A few minutes improvement on last years Olympics. Finished fairly strong. Think the brick sessions have helped the run, although my running has been badly curtailed due to injury.
Time = 46.12
Place = 148/460
Overall Time = 2.29.57
Place = 210/460
Overall, happy enough with the performance. Would have liked a couple of minutes quicker on the bike. Overall performance was a little bit better than the three Olympics i completed last year.
Thinking of doing Ironman 70.3 in Dun Laoighaire and Glendalough 3.9K Swim.
Will see how my groin injury recovers after the weekend.0 -
Monday 08/07/19
Bike - (Turbo - 45 Mins) - AVHR = 99
Really easy, just loosening the legs out after the weekend.
Tuesday 09/07/19
Rehab = 1 Hour
Wednesday 10/07/19
Swim - (2.2K)
Plan was:
400m Warm up
100m X 4 (30 sec/rec)
25m X 8 (10 sec/rec)
100m X 4 (30 sec/rec)
25m X 8 (10 sec/rec)
100m X 4 (30 sec/rec)
200m Cool Down
Run - 45.00 7.98KM (5.38) AVHR = 132
Thursday 11/07/19
Rehab = 1 Hour
Bike - Road - 2 Hours AVHR = 25.0KPH
24 mins @ 22.5kph (AVHR = 113)
26.28 mins @36.5kph (10 Mile TT) AVHR = 151
65 mins @ 23.4kph (25.53km) AVHR = 122
Friday 18/07/19
Swim - (2.05K)
Plan was:
300m Warm up
2 x 25m Kick
200m (Pull Buoy)
2 x 25m Kick
200m FC (every 4th length - build to sprint)
8 x 25m sprints (15 sec/rec)
200m FC easy
6 x 25m sprints (15 sec/rec)
200m FC easy
4 x 25m sprints (15 sec/rec)
200m FC easy
100m X 2 @ race pace (45 sec/rec)
Saturday 19/07/19
Run - 1 Hour 10.73KM (5.35) AVHR = 131
Sunday 20/07/19
Bike - Road 2.30 Hours 67.10KM 26.9KPH AVHR = 1310 -
Monday 15/07/19
Swim - (Sea) On holidays in Connemara and travelled down to Gurteen Bay for a swim. Completed approx 1.66KM in 41.40.
Tuesday 16/07/19
Run - 45.00 8.00KM (5.37) AVHR = 133
Completed this outside Spiddal. Ran on pavement, rubbish surface.
Wednesday 17/07/19
Bike - 1.05 Hours 28.60KM
Route was from Spiddal to Moycullen up the hills past the wind farm. Broke this ride into segments, (Warm up, Hard, Steady)
5 mins warm up 2KM 29.1kph AVHR = 105
26 mins 12KM 27.5kph AVHR = 152
34 mins 14.3KM 25.2kph AVHR = 129
Thursday 18/07/19
Run - 1.00 10.79KM (5.33) AVHR = 136
Again run on pavement outside spiddal with terrible surfaces.
Friday 19/07/19
Swim - (Pool - 2K)- Completed in Leisureland Salthill.
Plan was:
200m Warm up
400m FC
200m Easy
2 x 100m Hard (45 sec/rec)
400m FC
2 X 100m Hard (45 sec/rec)
200m FC
200m CD
Saturday 20/07/19
Rehab = 1 Hour
Sunday 21/07/19 - Back from Hols.
Brick
Bike - 2.57 Hours 67.85KM 23KPH AVHR = 131
Run - 20.00 4.29KM (4.40) AVHR = 156
Completed Bike on three laps of steep hill near home, hence the relatively slow pace. Miserable rainy conditions didnt help.0 -
Monday 22/07/19
Rehab = 1 Hour
Tuesday 23/07/19
Run - 45.00 8.07KM (5.34) AVHR = 136
Wednesday 24/07/19
Swim - (1.8K)
Plan was:
300m Warm up
200m (last 50m @ Race Pace) (1 Min/Rec)
300m "
400m "
300m "
200m "
100m Cool Down
Rehab = 1 Hour
Thursday 25/07/19
Swim - (2K)
Plan was:
400m Warm up
250m (Paddles)
100m X 3 @ Race Pace (20 sec/rec)
250m (Paddles)
100m X 3 @ Race Pace (20 sec/rec)
250m (Paddles)
250m Cool Down
Brick
Bike - 3.58 Hours, 102.4KM (25.8KPH) AVHR = 131
Very Windy conditions here. Over 30kph winds affecting this ride.
Run - 6K = 27.45
First 2K - 9.57 (Pace - 4.58) AVHR = 147
4K - 17.48 (Pace - 4.26) AVHR = 161
Saturday 27/07/19
Bike - (Turbo - 1.15 Hours)
15 Mins Warm up
1 sec sprint / 1 sec rec X 5 (180W - 136bpm)
7 mins @ (170W - 133bpm) / 3 mins rec
6 mins @ (190W - 139bpm) / 4 mins rec
5 mins @ (210W - 145bpm) / 5 mins rec
4 mins @ (230W - 152bpm) / 6 mins rec
10 mins cool down
Sunday 28/07/19
Run - 1.15 Hours 13.21KM (5.40) AVHR = 1290 -
Monday 29/07/19
Bike - (Turbo - 1 Hour) AVHR = 135
20 mins Warm up
30 sec sprint / 30 sec rec X 10
230W (152bpm) X 4 mins
210W (146bpm) X 3 mins
240W (156bpm) X 3 mins
210W (146bpm) X 2 mins
230W (152bpm) X 5 mins
210W (146bpm) X 3 mins
240W (156bpm) X 5 mins
5 mins Cool Down
Swim - (1.7K)
Plan was:
300m Warm up
2 X (50m Kick/Board, 50m Back/Board, 50m Kick/Board)
2 X (100m FC, 25m Fist, 50m FC, 25m Fist, 50m FC)
200m (Pull Buoy - Easy)
200m (Paddles)
200m Cool Down
Tuesday 30/07/19
Rehab = 1 Hour
Wednesday 31/07/19
Bike - (Turbo - 1 Hour)
15 mins Warm up
30 sec sprint / 30 sec rec X 5
2 min spin
5 mins @60rpm + 2 mins Spin X 3
30 sec sprint / 30 sec rec X 10
7 min Cool Down
Thursday 01/08/19
Run - 1.15 13.11km (5.43) AVHR = 128
Friday 02/08/19
Swim - 1.9K
Plan was:
200m Warm up
3 X
400m (Paddles) (2 min/rec)
100m Hard (30 sec/rec)
200m Cool Down
Rehab = 1 Hour
Saturday 03/08/19
Bike - Tour De Kilkenny (163.2KM 6.08 Hours 26.6KPH AVHR = 143
My Longest and toughest cycle ever. Over 1900 meters of climbing. Plan was just to go at my own target effort which was approx 141 - 143bpm.
Started off with front group and found the pace difficult to maintain. I had already completed 9 training workouts earlier in the week so maybe my legs werent as fresh as the others.
Reached 40KM mark at approx 33.5kph. Then we hit the first hill and i started to feel it. Fell off the back of the second group and just plodded along at my own pace up the hill. Second hill outside Inistoige was a killer. Gradients of approx 10%.
I rode passed the first food stop and at the second stop at 70KM i topped up water bottle and had some grub. Rode the next 50KM on my own meeting very few people. This was really enjoyable for me as i was going at my own pace. After the last food stop at 116km i cycled the section with another group. Again struggled to stay with them. Four of us managed to group together and make out way to the finish with one strong guy doing most of the work.
Overall, really enjoyable day. Great workout. Managed to hit my target Heart rate, got some good hill practice in and was happy with my average pace given the difficult terrain. Not sure how it would have went if my legs were fresh, but this was mainly training ride for me.
Sunday 04/08/19
Run - 40.00 7.17KM (5.34) AVHR = 133
Groin pain is acting up again, i feel mainly due to the 5 x 1k session i done last week. Will have to keep the running to slow runs from now on.0 -
Tuesday 06/08/19
Swim - (1.9K)
Plan was:
200m Warm up
3 X
400m (Paddles) (2 min/rec)
100m Hard (30 sec/rec)
200m Cool Down
Run - Aqua Running - 1 Hour
Due to continued issues with Groin, put on floatation belt and gave this a go.
Wednesday 07/08/19
Bike - (2 Hours - 51.5KM)
24 mins Warm up (8.50KM 21.5KPH)
10 mile TT (16.10KM 34.0KPH 28.27)
61 mins steady (25.8KM 25.1KPH)
Thursday 08/08/19
Swim - (2.4K)
Plan was:
200m Warm up
500m X 4 (1 min/rec)
200m Cool Down
Rehab = 1.20 Hours
Friday 09/08/19
Rehab = 40 Mins
Saturday 10/08/19
Rehab = 1 Hour
Sunday 11/08/19
Brick
Bike - 3.00 Hours 70.56KM 23.5KPH AVHR = 131
Run - 30.00 5.69KM (5.16) AVHR = 1410 -
Monday 12/08/19
Rehab = 1 Hour
Swim = Sea Swim (1.75K) (33.30)
Travelled down to Dunmore East for a sea swim in order to get some practice in for Ironman 70.3 in Dun Laoighaire which i,m due to take on in a couple of weeks.
Tuesday 13/08/19
Bike - (Turbo - 50 Mins)
20 mins Warm up
30 sec sprint / 30 sec rec X 5
4 mins @100RPM + 2 mins rec X 4
1 min Cool Down
Rehab = 1 Hour
Wednesday 14/08/19
Rehab = 1 Hour
Thursday 15/08/19
Run - 1.15 13.30KM (5.38) AVHR = 131
Friday 16/08/19
Swim - (2.2K)
Plan was:
400m Warm up
100m X 4 (30 sec/rec)
25m X 8 Hard (10 sec/rec)
100m X 4 (30 sec/rec)
25m X 8 Hard (10 sec/rec)
100m X 4 (30 sec/rec)
200m Cool Down
Saturday 17/08/19
Brick
Bike - 1.58 Hour 51.41KM 26.1KPH AVHR = 135
Run - 30.00 6.09KM (4.55) AVHR = 145
Sunday 18/08/19
Rehab = 1 Hour0 -
Monday 19/08/19
Run - 45.00 8.01KM (5.37) AVHR = 132
Tuesday 20/08/19
Swim - (1.8K)
Plan was:
300m Warm up
200m (Last 50m hard) (1 min/rec)
300m "
400m "
300m "
200m "
100m Cool Down
Wednesday 21/08/19
Brick Intervals
Run - 10 mins easy (5.44)
Bike - 10 mins easy (Included 30 sec sprint / 30 sec rec X 5)
Bike - 8 mins @ race pace (146-150bpm)
Run - 1K race pace (3.57, 3.53)
Bike - 3 mins easy
Completed above X 2
Bike - 10 mins cool down
Rehab = 1 Hour
Thursday 22/08/19
Swim - (2.2K)
Plan was:
400m Warm up
100m X 4 (30 sec/rec)
25m X 8 (10 sec/rec)
100m X 4 (30 sec/rec)
25m X 8 (10 sec/rec)
100m X 4 (30 sec/rec)
200m Cool Down
Rehab = 1 Hour
Friday 23/08/19
Brick Intervals
Run - 10 mins easy (5.53)
Bike - 10 mins easy
Bike - 4 mins @race pace (140bpm)
Run - 800m @ race pace (3.58, 3.56 pace per 1K)
Bike - 3 mins easy
Completed the above X 2
Bike 10 mins easy
Sunday 25/08/19
Ironman 70.3 (Dun Laoighaire)
My first middle distance Triathlon event. Official times not in yet so my times below are not completely accurate.
Swim
Very disappointed that swim was cut short due to fog. Its my weakest event but still felt very comfortable with regard to the 1.9K distance.
Swim was reduced by half to 950m. Didnt enjoy the swim as was too crowded and got hit, kicked from all sides, Could not get past slower people with the amount of people around you in the water. Anyway, got through it.
Time = 19.XX
T1
---
Again, no time issued for this as yet. But went ok and was happy with it.
Bike
This was some bike course. 90K with approx 1400/1500m climbing. First approx 64KM had all the climbing. My plan was to finish this in approx 3 hours 40 minutes. Anything quicker id be happy. Loved the first 20km or so, uphill wasnt too steep. I was passing dozens of cyclists and felt very comfortable.
Then it started to get very steep in parts. I was lucky that recently i had completed the Tour of Kilkenny 160K and lots of climbing around local hills at home otherwise it would have been a shock to the system.
Saw quite a few people stopped with punctures and other mechanicals. Also passed 2/3 people that crashed and looked in a bad way. Ambulances were with them. Hope everything was ok.
Downhill and bike handling skills are a major weakness of mine and was being passed by a number of people going downhill only to pass them again on the uphill sections.
Put water based gels in a bottle and drank a swig from the bottle every 30 minutes. Picked up water at the 57KM stop so really managed to minimise my stoppage time on the bike. At the top of the climbs my average speed was 24.6 which predicted a time of about 3.40. However with all the downhill sections to go, i knew i was going to beat that easily.
Last 25KM, fast downhill sections and even with my poor downhill skills i managed to make up some good time. Finished with an average speed of 25.9 in 3 Hours 24 Minutes a good 16 mins faster than i wanted. Was really happy with this.
T2
---
Again, seemed to go ok for me with no real issues.
Run
----
Was particularly concerned with the run. Its always being my strongest discipline but i haven't ran further than 10 miles since the Chicago Marathon 2015 and haven't ran further than 8 miles this year due to long term injury. Felt i'd be ok for about 15KM's then i thought id struggle. Wasn't sure what pace to go with so just ran by feel.
Started off too fast then settled into pace at 4.52 per km. Decided this was fine so just kept running by feel. Course was 3 laps of Dun Laoghaire coast road. First lap was approx 7km went pretty comfortable. Felt fine at this pace, was passing a few people, not many though. Second lap was a little tougher, average pace slipped a little to about 4.57/4.58 which i was happy with as i felt ok.
Was passing lots of runners at this stage as others tired and also due to some slower runners on their first lap. Took an energy gel every 25 minutes and took water at every stop. Drank one cup and one cup over my head, my normal plan when i ran marathons.
Third lap i felt, id be in trouble due to lack of mileage. However, i dug in, pace was slipping alright but still i was happy with how i was going, passing lots of people with very few passing me.
Average pace slipped out to 5.06 by my watch. Got to the finish, a little emotional as my wife and two little girls were there to support me. Crossed the line hands in the air, delighted.
Time = 1.50
Overall Time = 5.42
Overall very happy with the performance. Disappointed they shortened the swim but was happy enough with the time for the distance we completed. Happy with the bike, way ahead of my expectations and got the time i wanted on the run. Overall Time for bike, T1, T2 and Run was 20 minutes ahead of my planned time.
Next event is Glendalough 3.8K swim in two weeks. Looking forward to the challenge. The longest swim by far i have ever done.0 -
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Monday 26/08/19
Bike - (Turbo - 45 Mins) AVHR = 99
Day after the Ironman 70.3, legs fairly tight and sore. Very easy spin out as the heart rate would suggest.
Tuesday 27/08/19
Swim - (2.2K)
Plan was:
400m Warm up
100m X 4 (30 sec/rec)
25m X 8 (10 sec/rec)
100m X 4 (30 sec/rec)
25m X 8 ( 10 sec/rec)
100m X 4 (30 sec/rec)
200m Cool Down
Wednesday 28/08/19
Rehab = 1 Hour
Thursday 29/08/19
Swim - (2.4K)
Plan was:
200m Warm up
500m X 4 (1 min/rec)
200m Cool Down
Friday 30/08/19
Brick
Bike - 3.58 Hours 102.2KM 25.7kph AVHR = 128
Run - 30.00 5.72KM (5.15) AVHR = 152
Saturday 31/08/19
Rehab = 1.20 Hours
Sunday 01/09/19
Run - 2.00 Hours 21.14KM (5.40) AVHR = 134
Longest run in 4 years.0 -
Monday 02/09/19
Bike - (Turbo - 45 Mins) - AVHR = 92
Very easy, my heart rate is very low since Ironman 70.3 Dun Laoighaire, so almost impossible to train with it at the moment.
Tuesday 03/09/19
Swim - (2.5K)
Plan was:
200m Warm up
25m X 4 Sprints
200m X 3 (150m steady, 50m sprint) straight into
250m (Paddles & Pull Buoy) (30 sec/rec)
200m X 2 (100m steady, 100m sprint) straight into
250m (Paddles & Pull Buoy) (30 sec/rec)
200m @ race pace - straight into
250m (Paddles & Pull Buoy) (30 sec/rec)
250m Cool Down
Wednesday 04/09/19
Brick
Bike - 4.05 Hours 103.4KM 25.3kph AVHR = 129
Run - 20.00 4.13KM (4.50) AVHR = 153
Thursday 05/09/19
Swim - (2.5K)
Plan was:
100m FC
100m (Pull Buoy)
100m (Paddles)
50m X 2 Sprints
Main set
50m X 5 hard
200m (Paddles) (1 min/rec)
100m X 5 hard
200m (Paddles) (1 min/rec)
200m X 3 (last 100m hard)
200m (Paddles)
150m Cool Down
Rehab = 68 Mins
Friday 06/09/19
Run - 2.18 Hours 24.16KM (5.42) AVHR = 133
Plan was to only run for 45 mins, but i feel my endurance needs improving before Barcelona, so increase this planned run. Really enjoyable run.
Saturday 07/09/19
Bike - (Turbo - 1.15 Hours)
20 mins warm up
Complete below X 3
30 sec sprint / 30 sec rec X 5
10m @ FTP - 10W (144bpm for me) + 3 mins easy spin
Heart rate all over the place, struggled to hit what was required so just rode by feel.
1 min cool down
Sunday 08/09/19
Glendalough 3.9K Open Water Swim
My longest swim ever and brought the family up to glendalough for the day, to some walking/hiking etc. Found the swim comfortable enough and felt good initally at the finish. However, about an hour later, i felt really tired and cold.
Overall though, delighted i was able to finish the swim.
Time = 1.22.03
Position = 147/2450 -
Monday 09/09/19
Bike - (Turbo - 45 mins) - AVHR = 112
Very easy spin.
Rehab = 1 Hour
Tuesday 10/09/19
Swim - (2.5K)
Plan was:
200m Warm up
25m X 4 Sprints
200m X 3 (150m steady, 50m Hard)
250m (Paddles & Pull Buoy) (30 sec/rec)
200m X 2 (100m steady, 100m Hard)
250m (Paddles & Pull Buoy) (30 sec/rec)
200m @ race pace
250m (Paddles & Pull Buoy) (30 sec/rec)
250m Cool Down
Run - 45.00 7.79KM (5.46) AVHR = 136
Rehab = 1 Hour
Wednesday 11/09/19
Bike - (Turbo - 1.30 Hours) AVHR = 124
20 mins warm up
30 sec sprint / 30 sec rec X 5
15 mins FTP - 10 + 3 mins easy
Complete the above X 3
1 min cool down
Thursday 12/09/19
Swim - (2.5K)
Plan was:
100m FC
100m (Pull Buoy)
100m (Paddles)
50m X 2 Sprints
Main set
50m X 5 Hard
200m (Paddles) (1 min/rec)
100m X 5 Hard
200m (Paddles) (1 min/rec)
200m X 3 (last 100m Hard)
200m (Paddles) (1 min/rec)
150m Cool Down
Friday 14/09/19
Bike - 3.55 Hours 111.2KM 28.4KPH AVHR = 136
No brick this week as decided to cut the run due to concerns for groin issues.
Saturday 15/09/19
Rehab = 1 Hour
Sunday 16/09/19
Run - 2.34.37 26.48KM (5.50) AVHR = 137
Longest run in four years. Went well, went very slow.0 -
Monday 16/09/19
Swim - (3.4K)
Plan was:
200m Warm up
500m X 6 (1 min/rec)
200m Cool Down
Tuesday 17/09/19
Bike - (Turbo - 1.55 Hours) AVHR = 129
20 mins Warm up
30 sec sprint / 30 sec recovery X 5
20 mins @FTP - 10 + 5 mins easy
Completed the above X 3
5 mins Cool Down
Wednesday 18/09/19
Swim - (3.4K)
Plan was:
200m Warm up
500m X 6 (1 min/rec)
200m Cool Down
Rehab = 1 Hour
Thursday 19/09/19
Brick
Bike - 3.55 Hours 108.6KM 27.7KPH AVHR = 131
Run - 1 Hour
1 Mile Warm up - 8.56
2 miles X 3 with 2 min recovery in between reps (avg paces = 7.35, 7.32, 7.41)
5 mins cool down
Saturday 21/09/19
Rehab = 1 Hour
Sunday 22/09/19
Run - 1.57.34 20.00KM (5.52) AVHR = 1320 -
Monday 23/09/19
Swim - (3.4K)
Plan was:
200m Warm up
500m X 6 (1 min/rec)
200m Cool Down
Really struggling after these long swims. Feel really fatigued.
Rehab = 1 Hour
Tuesday 24/09/19
Brick
Bike - 2 Hours 53.84KM 27.0KPH AVHR = 121
Run - 45.00 (1 Mile = 8.58, 2 X 2 Miles @ avg 7.15, 7.04 pace with 2 mins recovery, 3 mins Cool Down)
Wednesday 25/09/19
Rehab = 1 Hour
Thursday 26/09/19
Run - 45.00 7.71KM (5.50) AVHR = 133
Friday 27/09/19
Swim - (2.4K)
200m Warm up
500m X 4 (1 min/rec)
200m Cool Down
Saturday 28/09/19
Rehab = 1 Hour
Sunday 29/09/19
Brick
Bike - (Turbo - 1 Hour) AVHR = 129
15 mins Warm up
30 sec sprint / 30 sec recovery X 5
4 mins @100rpm + 2 mins easy X 3
5 mins @ FTP - 10 Watts (144bpm) + 5 mins easy X 2
2 mins Cool Down
Run - 20.00 4.14KM (4.50) AVHR = 1490 -
Monday 30/09/19
Run - (Treadmill - 45 mins) - Incline - 1.0, Speed = 10kph , Distance - 7.5KM
Dark evening after work, so just easy run indoors.
Tuesday 01/10/19
Swim - (1.55K)
Plan was:
200m Warm up
200m (Paddles & Pull Buoy)
150m Steady
50m x 4 Sprints (10 sec/rec)
150m Steady
50m X 4 Sprints (10 sec/rec)
150m Steady
50m X 4 Sprints (10 sec/rec)
100m Cool Down
Wednesday 02/10/19
Brick
Bike - (Turbo - 1 Hour) AVHR = 129
15 mins Warm up
30 sec sprint / 30 sec rec X 5
4 mins @100rpm + 2 mins easy X 3
5 mins @ FTP - 10 Watts (144bpm) + 5 mins easy X 2
2 mins Spin Down
Run - 20.00 4.23KM (4.44) AVHR = 147
Rehab = 55 Mins
Thursday 03/09/19
Rehab = 1.05 Hours
Run = 25.00 4.50KM (5.33) AVHR = 148
Friday 04/09/19
Bike - (Turbo - 40 mins easy)
Swim - 800m = 20 mins
Plan was:
200m Warm up
100m X 4
200m Cool Down0 -
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Sunday 06/10/19
Ironman Barcelona
My first full distance Ironman Event. Had a number of concerns going into this.
What would swimming that distance in the sea with so many other competitors be like. Would i be able to handle the swim. Would i get motion sickness which would leave me very tired as had been the case post swim of late.
How would my running injury hold up.
Swim
I lined up in the 1.20 group as i felt that i would finish close to that time based on previous years results.
Few issues before the swim. During the warm up my goggles were letting in water, which was stressing me out. Also, my heart rate monitor would not work, which i was relying on the bike. My timing chip was on incorrectly. All these things just stressed me out a little but got them all sorted just before it started.
Off we went, the water was lovely, nice and warm. So many people in the water, lots of banging and bumping like nothing ive dealt with before. I wasn't concerned about it, but it was annoying to being kicked, bumped every few seconds. Didnt really enjoy the swim at all. Also during the second half of the swim, i felt a little sick. Was really concerned that i was getting motion sickness that would zap me of my energy as it has been of late and i would struggle later on.
Just kept on tipping away, zigzagging all over the place at times. Anyway, reached the line in 1.18 which was right on for what i thought i could do, but it felt slower.
Time = 1.18.50
Place = 1922/2940
T1 - Went ok for me. Changed quickly enough, had a fun sized Mars bar and good drink of water and off i went.
Time = 5.49
Bike
First 3KM is around the Calella town until you get on the road to Mongat. From then on, its a very flat route for most of the way. From approx 28KM - 36KM its uphill and this slows your average speed down. Its a 90KM route completed twice.
During the first 25KM i was averaging approx 32KPH, during the hilly section i still managed to hold 29KPH so was going ok so far. Then back onto a flat section back from Mongat to Calella to complete the first lap. Hit halfway in 2.45 Hours, ahead of my schedule. Lots of very good cyclists doing this with some impressive times.
Was concerned i would struggle to hold pace on the second lap. My plan was to keep my heart rate to 143-144 bpm, however i was at approx 146bpm already.
During the second lap, was dying to go to the toilet, but didnt really see any facilities so just held on.
From 90KM - 140KM, I slowed slightly, was finding it a little tougher. My overall average pace was still in excess of 32KPH so i knew i was still on for close to a decent time. Last 40KM the endurance and long cycles must have paid off as i managed to average 33.7KPH for the this section. Was delighted to see the end of the bike.
Time = 5.33.45
Place = 1587/2940
T2 - Again this transition went fine. Took another fun sized Mars bar and off i went.
Time = 5.38
Run
----
At this stage i had calculated that i needed about 3.55 for the marathon to get under 11 hours. A year ago, this time would not have been anywhere near my capabilites, indeed 12 hours seemed a long shot. However, even though had only ran 15 miles as my longest run in training and only 4 runs over 13 miles in four years, someone i thought this was worth going for. Started off way too fast about 3.50 pace. After about 14KM mark, was started to feel it and pace started slightly slipping.
Reached half way at about 1.58, so i felt i was close but the pace was starting to slip and i was finding it tough going. Having completed 7 marathons in the past, i knew what the pain of the last 6 miles can bring, however, this was something different and it meant running the last 25KM like this.
Could have easily decided to walk like others, but been stubborn, i kept plugging along, trusting in my cycling endurance and years of previous long distance running to get me through. Pace was slowly but i was still trying for the best time i could.
Passing loads of people suffering, just kept counting down the kilometers. Delighted that i didnt stop at all apart from aid stations to get water.
Passed my wife a number of times on the run, quiet emotional at times, thinking that i was going to be an Ironman and in a time that i would be happy with.
Finally with the finish line in sight, gave my wife a high five, punched the air in delight and heard the words 'You are an Ironman'. Delighted, emotional, wrecked and relieved. Done it. Finally an Ironman.
Time = 4.03.39
Place = 933/2940
Overall Time = 11.07.41
Overall Place = 1233/29400 -
Took a week off following Ironman Barcelona.
First week back so taking it fairly handy for the next few weeks.
Tuesday 15/10/19
Bike - (Turbo - 30 Mins) AVHR = 106
Very easy stuff.
Wednesday 16/10/19
Rehab = 1 Hour
Swim - (1.2K)
Plan was:
400m Warm up
100m X 6 (30 sec/rec)
200m Cool Down
Thursday 17/10/19
Swim - (1.2K)
Plan was:
400m Warm up
100m X 6 (30 sec/rec)
200m Cool Down
Rehab = 1 Hour
Run = 30.00 5.12KM (5.51) AVHR = 139
Friday 18/10/19
Bike - (Turbo - 45 mins easy) AVHR = 117
Sunday 19/10/19
Run - (Treadmill) 30.00 5.00KM (6.00) AVHR = 1180 -
Monday 21/10/19
Swim - (2K)
Plan was:
400m Warm up
100m (Pull Buoy & Paddles) X 4 (30 sec/rec)
200m (150m Easy, 50m Hard) (20 sec/rec)
50m @ race pace
Completed the above X 4
200m Cool Down
Bike - (Turbo - 1 Hour) AVHR = 128
10 mins warm up
30 sec sprint / 30 sec recovery X 10
5 mins @ Z4 / 5 mins easy X 3
10 mins Cool Down
Tuesday 22/10/19
Swim - (1.7K)
Plan was:
300m Warm up
2 X (50m Kick Board, 50m Back/Board, 50m Kick Board)
2 X (100m FC, 25m Closed Fist, 50m FC, 25m Closed Fist, 50m FC)
200m (Pull Buoy - Easy)
200m (Paddles)
200m Cool Down
Wednesday 23/10/19
Rehab - 50 Mins
Thursday 24/10/19
Rehab - 1 Hour
Friday 25/10/19
Run - 30.00 5.10KM (5.53) AVHR = 135
Saturday 26/10/19
Bike - (Turbo - 1.30 Hrs) AVHR = 115
Took this handy.
Sunday 27/10/19
Run - 45.00 8.05KM (5.35) AVHR = 1330 -
Monday 28/10/19
Rehab = 1 Hour
Tuesday 29/10/19
Bike - (Turbo - 1.11 Hours) AVHR = 119
Followed a turbo session laid out by my new coach. Not as strenuous as last year, but early days and will see how it pans out.
Wednesday 30/10/19
Swim - (2.3K)
Plan was:
200m Warm up
200m (Pull Buoy)
200m (Paddles)
250m (200m Steady, 50m Hard) X 5
100m (50m Easy, 50m Hard) X 4
50m Cool Down
Run - 8.32KM 42.36 -
15 mins Warm up - 2.67KM (5.37) AVHR = 140
3 X 1K reps (4.17 - 154bpm, 4.07 - 160bpm, 4.10 - 155bpm) 3 min/rec between reps. (Ran reps controlled and held form, dont push too hard)
15 mins Cool Down - 2.65KM (5.40) AVHR = 135
Thursday 31/10/19
Swim (1.7K)
Plan was:
300m Warm up
2 X (50m Kick/Board, 50m Back/Board, 50m Kick/Board)
2 X (100FC, 25m Fist, 50m FC, 25m Fist, 50m FC)
200m (Pull Buoy - easy)
200m (Paddles)
200m Cool Down
Bike - (Turbo - 2 Hours) AVHR = 125
Weather conditions not great so decided to complete this on turbo, keeping heart ran mid/high Zone 2.
Friday 01/11/19
Run - (Treadmill - 40.00 6.65KM (6.0) AVHR = 122
Saturday 02/11/19
Rehab = 1 Hour
Sunday 03/11/19
Run - (Treadmill - 30.00 5.0KM (6.0) AVHR = 1200 -
Hi PDCAT,
I don't read Boards much anymore but your log caught me eye. The last time I read your log you were too injured to run, swam with armbands and cycling was something you were doing because you couldn't run! And now you've done an Ironman. That's amazing perseverance. Really well done! I am delighted for you.0 -
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Cheers Fergal
Yeah, just stuck at it and got the triathlon bug (for a while at least). Hope your still running and finally got to complete Berlin....
.[/QUOTE]0 -
Monday 04/11/19
Swim - (Analysis) - Decided to go an get an analysis done on my stroke. Watching the video of myself was an eye opener. My technique was pretty poor a lot worse than i had imagined. Got a few pointers with regard how to improve the technique but looks like it will take a lot of work.
Main issue seems to be my hand entry is way too far out in front of me when entering the water and therefore im pushing down on the water, not back.
Took about an hour to get this analysis done.
Rehab - 1 Hour
Tuesday 05/11/19
Bike - (Turbo Test) - Travelled to see my coach who performed this test on a wattage bike. About 30 mins in total with 3 mins flat out at the end. Have to say it was the toughest 3 mins of my life. Have two further tests to do over the coming weeks. The coach will use the results to formulate my training plan.
Swim -(1.1K) - Was hoping to do a longer session, but swimming pool was closing so had to leave early. Tried to focus on hand entry and do some drills directed towards this.
Plan was:
200m Warm up
200m (Pull Buoy & Paddles)
100m (Paddles & Fins)
100m (Fins)
200m (Fins)
200m FC
100m (Paddles & Pull Buoy)
Thursday 07/11/19
Bike - (Turbo - 1 Hour) AVHR = 118
Friday 08/11/19
Rehab - 1 Hour
Run (Track) 8.38KM 43.15
15 mins Warm up
2 X 400m (Controlled, hold form) (90 sec/rec)
2 X 600m (200m Jog recovery)
2 X 800m (400m Controlled, 200m Increase Pace, 200m Steady)(2 min/rec)
400m (Controlled, hold form)
10 mins cool down
Saturday 09/11/19
Bike - (Turbo - 2 Hours) AVHR = 126
Miserable and cold outside so decided to do this on turbo keeping in Zone 2.
Sunday 10/11/19
Run - 1.00.00 10.59KM (5.40) AVHR - 134
Hiking - In the afternoon brought the kids for their first mountain peak hike. Took about 2.40 hours and at a very comfortable pace. Fairly cold up there.0 -
Monday 11/11/19
Rehab - 1 Hour
Tuesday 12/11/19
Swim (1.65K)
Plan was:
200m Warm up (Fins)
100m (One Arm Drill)
200m (Paddles & Pull Buoy)
150m Steady
50m X 4 sprints (race pace) (10 sec/rec)
150m Steady
50m X 4 sprints (race pace) (10 sec/rec)
150m Steady
50m X 4 sprints (race pace) (10 sec/rec)
100m Cool Down
Run - 8.44KM 43.11
15 mins Warm up (2.60KM - 5.45 pace)
800m X 4 (3.15, 3.17, 3.21, 3.18) (2 min/rec between reps) Not flat out, ran at 90%.
15m Cool Down (2.64KM - 5.41 pace)
Thursday 14/11/19
Swim - (1.8K)
Plan was:
200m Warm up (Paddles & Pull Buoy)
100m (One Arm Drill)
200m FC (last 50m race pace) (1 min/rec)
300m FC "
400m FC "
300m FC "
200m FC "
100m Cool Down
Bike - (Turbo - 1 Hour)
10 mins Warm up
20 mins (139-148bpm) (100rpm)
20 mins (139-148bpm) (90rpm)
5 mins (148-151bpm)
5 mins Cool Down
Friday 15/11/19
Rehab - 1 Hour
Saturday 16/11/19
Run - (Treadmill - 1 Hour 10KM AVHR = 126 Incline = 1.0, Speed = 10kph0 -
Monday 18/11/19
Bike - (Turbo - Test - 40 Mins)
Back down to my coach for a 20 min FTP test.
20 mins warm up, followed by 20 mins test.
Plan was to try and average 260Watts for this test. Held it for 10 mins then i died a death. Only managed to average 248Watts as dropped off a bit in the last 10 mins. Tough going, but at least it gives me something to work on.
Swim - (1.7K)
Plan was:
200m Warm up (Paddles & Pull Buoy)
100m (One arm drill)
25m X 12 Sprints (15 sec/rec)
200m FC Easy
25m X 8 Sprints (15 sec/rec)
200m FC Easy
25m X 4 Sprints (15 sec/rec)
200m FC Easy
100m X 2 Flat out (45 sec/rec)
Tuesday 19/11/19
Run - 45.00 8.90KM
15 min warm up (2.67KM ) (5.35 pace)
1KM (4.12) 3 min/rec
1.66KM (4.13) 3 min/rec
1KM (3.54) 3 min/rec
15 min coold down (2.63KM) (5.42)
Rehab - 1 Hour
Wednesday 20/11/19
Swim - (2.2K)
Plan was:
200m Warm up (Paddles & Pull Buoy)
100m (Paddles)
100m (One arm drill)
100m X 4 (30 sec/rec)
25m X 8 hard (10 sec/rec)
100m X 4 (30 sec/rec)
25m X 8 hard (10 sec/rec)
100m X 4 (30 sec/rec)
200m Cool Down
Thursday 21/11/19
Run - (Treadmill) 40.00 6.65KM (6.00) Incline =1.0, Speed = 10kph
Friday 22/11/19
Bike - (Turbo - 1 Hour) AVHR = 145
Warm up
3 x 9 min sets (3 mins @158bpm, 3 mins @167bpm, 3 mins @158bpm, 3 min/rec) X 3
Cool Down
Rehab - 1 Hour
Saturday 23/11/19
Parkrun - 5K - (20.39)
Ran the local Parkrun event, went ok. Managed to hold my pace for the full distance. Finished 13/215 which was ok. Groin a little sore afterwards, may have to pull back the running a bit next week.
Sunday 24/11/19
Bike - 1.58 Hours, 56.39KM 28.8KPH AVHR - 149
The coach requested me to do my longer road cycles at a higher Heart rate. Took a little getting used to but was fine. Miserable day for it, but went well.0 -
Monday 25/11/19
Rehab - 1 Hour
Tuesday 26/11/19
Swim (1.8K)
Plan was:
200m Warm up (Paddles & Pull Buoy)
100m (One arm drill)
200m FC (last 50m hard) (1 min/rec)
300m FC "
400m FC "
300m FC "
200m FC "
100m Cool Down
Wednesday 27/11/19
Bike - (Turbo - 1.03 Hours) AVHR = 136
5 mins @88bpm
5 mins @132bpm
5 mins @150bpm
5 mins @106bpm
2 X (4 mins @167bpm, 2 mins @97bpm)
7 mins @167bpm, 4 mins @97bpm
10 mins @158bpm, 4 mins @97bpm
6 mins @106bpm
Rehab - 1 Hour
Thursday 28/11/19
Swim - (2K)
Plan was:
200m Warm up (Paddles & Pull Buoy)
100m (Paddles)
100m (One arm drill)
250m FC easy
50m X 2 hard (10 sec/rec)
250m FC easy
50m X 4 hard (10 sec/rec)
250m FC easy
50m X 8 hard (10 sec/rec)
150m Cool Down
Run - 45.00 8.87KM
10 mins Warm up (5.46) AVHR - 131
5 mins (4.36) AVHR - 148 (2 min/rec)
10 mins (4.40) AVHR - 153 (3 min/rec)
10 mins (4.30) AVHR - 152 (3 min/rec)
10 mins (5.58) AVHR - 130
Sunday 01/12/19
Run - 45.00 9.15KM
15 mins warm up (5.48) AVHR - 133
30 mins (4.52) AVHR - 154
Missed two sessions this week (one run & one bike) due to groin niggle and bout of vertigo.0 -
Monday 02/12/19
Bike - (Test - 40 Mins)
20 mins warm up
4 X 5 mins @ 180W, 200W, 220W, 240W.
Coach took blood samples at each the end of these reps.
Rehab - 1 Hour
Tuesday 03/12/19
Swim - (2K)
Plan was:
200m Warm up (Paddles & Pull Buoy)
100m (Paddles)
100m (One arm drill)
250m FC Easy
50m X 2 Hard (10 sec/rec)
250m FC Easy
50m X 4 Hard (10 sec/rec)
250m FC Easy
50m X 8 Hard (10 sec/rec)
150m Cool Down
Run - 37.00 7.41KM
10mins warm up - 1.8KM (5.33) AVHR - 129
200m X 2 (400m jog recovery) (4.09, 4.16 pace)
800m X 2 (400m Tempo, 200m Increase Pace, 200m Tempo)
1 X 1K (4.30)
10min cool down - 1.81KM (5.31) AVHR - 127
Wednesday 04/12/19
Bike - (Turbo - 1 Hour) AVHR - 144 - Really Tough workout
5 mins @85bpm
5 mins @123bpm
15 mins @150bpm
10 X (1 min @164bpm, 2 mins 150bpm)
5 mins @79bpm
Thursday 05/12/19
Run - 40.00 7.67KM
15 mins Warm up - 2.62KM (5.44) avhr - 138bpm
1 X 5 mins (3 min @4.52 pace) 2 mins jog recovery
1 X 10 mins - 2.23KM (4.29 pace) avhr - 163bpm
10 mins Cool Down - 1.82KM (includes 5 mins (4.47 pace)
Rehab - 1 Hour
Friday 06/12/19
Bike - 1.48 Hours 49.05KM 27.3kph AVHR - 145
Found this very tough, Windy conditions, was trying to get my heartrate >150bpm but wasnt able to. Think body was still feeling the effects of the hard turbo sessions 48 hours earlier.
Saturday 07/12/19
Run - 45.00 8.95KM
15 mins - 2.62KM (5.43 pace) avhr - 131bpm
30 mins - 6.33KM (4.44 pace) avhr - 154bpm0 -
Monday 09/12/19
Swim - (1.6K)
Plan was:
200m Warm up (Paddles & Pull Buoy)
100m (Paddles)
100m (One Arm Drill)
100m X 4 (Paddles & Pull Buoy) (30 sec/rec)
200m (150m Easy, 50m race pace) (30 sec/rec) X 3
200m Cool Down
Weights - 10 Reps X 2 Sets
Coach assigned me some workouts with Gym Weights. Never used these machines before, but i'll give it a go.
Leg Press - 60KG
Chest Press - 35KG
Hip Adductors - 35KG
Hip Abductors - 35KG
Shoulder Press - 12.5KG
Leg Curl - 15KG
Landmine - 5KG & Bar
Latt Pull Down - 25KG
Tuesday 10/12/19
Run - 9.42KM 47.00
15 mins Warm up - 2.69km (5.34) avhr - 137bpm
10 X 400m (paces per KM, 4.16, 3.57, 4.06, 3.52, 4.10, 3.54, 4.05, 3.49, 4.11, 3.54) (90 sec/rec) Different changes every second rep.
15 mins Cool Down - 2.73km (5.30) avhr - 133bpm
Wednesday 11/12/19
Bike - (Turbo - 57 Mins) AVHR = 137bpm
10 mins warm up
37 mins - 6 step repeats
10 mins cool down
Rehab - 1 Hour
Thursday 12/12/19
Run - 9.19KM 46.00
15 mins Warm up - 2.63KM (5.42) avhr - 139bpm
3 X Mile reps (times - 6.54, 6.57, 6.53) (paces - 4.16, 4.18, 4.16) (avhr - 159bpm, 165bpm, 155bpm) (3 min/rec between reps)
10 mins Cool Down - 1.73KM (5.46) avhr - 135bpm
Friday 13/12/19
Swim - (1.65K)
Plan was:
200m (Paddles & Pull Buoy)
100m (Paddles)
200m (Paddles & Pull Buoy)
150m Steady
50m X 4 @Race pace (10 sec/rec)
150m Steady
50m X 4 @Race pace (10 sec/rec)
150m Steady
50m X 4 @Race pace (10 sec/rec)
100m Cool Down
Weights - 10 reps X 2 sets
Leg Press - 65KG
Chest Press - 35KG
Hip Adductors - 40KG
Hip Abductors - 40KG
Shoulder Press - 12.5KG
Leg Curl - 15KG
Latt PullDown - 30KG
Landmine - 5KG & Bar
Back Extension - 20KG
Saturday 14/12/19
Run - 12.33KM 1.00 Hour
15 mins Warm up - 2.64KM (5.42) avhr - 129bpm
45 mins - 9.69KM (4.38) avhr - 150bpm
Sunday 15/12/19
Bike - (Turbo - 1.15Hours) AVHR - 149BPM, AVG Cadence - 92, Avg Power - 185Watts
Tough session on the turbo to replace my long road cycle. Highest Heart rate, ive ever reached on the turbo. Got my new Power Meter and Cadence set up.0 -
Monday 16/12/19
Swim - (2K)
Plan was:
200m Warm up (Paddles & Pull Buoy)
400m FC (Paddles)
200m FC easy
100m X 2 Hard (15 sec/rec)
400m FC (Paddles)
100m X 2 Hard (15 sec/rec)
200m FC easy
200m Cool Down
Weights - Completed 2 Sets X 10 Reps
Chest Press - 35 KG
Hip Abductors - 45KG
Hip Adductors - 45KG
Latt PullDown - 35KG
Leg Curls - 15KG
Shoulder Press - 15KG
Leg Press - 65KG
Landmine - 5KG & Bar
Back Extension - 30KG
Tuesday 17/12/19
Run - 8.01KM 39.00
15 Mins Warm up - 2.66KM (5.38) AVHR - 124bpm
200m/400m/200m/1K X 2
Paces per KM (3.28, 3.49, 3.22, 4.04) (3.39, 3.48, 3.42, 4.05)
10 Mins Cool Down - 1.75KM (5.43) AVHR - 124bpm
Wednesday 18/12/19
Bike - (Turbo - 1.06 Hours)AVHR - 139bpm, Avg Cad - 88, Avg Power -176W
Included 3 X 10 Mins Mixed Sets
Rehab - 1 Hour
Thursday 19/12/19
Run - 9.48KM 46.00
15 Mins Warm up - 2.69KM (5.34) AVHR - 138bpm
1 X 2K (Time - 8.35, Pace - 4.16, AVHR - 157bpm) (3 mins/rec)
1 X 3K (Time - 12.44, Pace - 4.14, AVHR - 162bpm) (3 mins/rec)
10 Mins Cool Down - 1.79KM (5.36) AVHR - 136bpm
Friday 20/12/19
Swim - (2.3K)
Plan was:
200m Warm up (Paddles & Pull Buoy)
200m (Pull Buoy)
200m (Paddles)
250m (200m Steady, 50m Hard) X 5
100m (50m Easy, 50m Hard) X 4
50m Cool Down
Weights - Completed 2 Sets X 10 Reps
Chest Press - 35KG
Hip Abductors - 50KG
Hip Adductors - 50KG
Latt PullDown - 40KG
Leg Curls - 15KG
Shoulder Press - 17.5KG
Leg Press - 65KG
Landmine - 5KG & Bar
Back Extension - 30KG
Saturday 21/12/19
Bike - (Turbo - 1.24 Hours) AVHR - 137bpm, AVG Cad - 92, AVG Power - 168W
20 Mins Warm up
3 X 15 Mins Hard (3 min/rec)
15 Mins Cool Down
Sunday 22/12/19
Run - 12.42KM 1.00
15 Mins Warm up - 2.58KM (5.49) AVHR - 144bpm
45 Mins - 9.84KM (4.34) AVHR - 153bpm0 -
Monday 23/12/19
Swim - (2.3K)
Plan was:
200m Warm up (Paddles & Pull Buoy)
200m (Pull Buoy)
200m (Paddles)
250m (200m steady, 50m hard) X 5
100m (50m easy, 50m hard) X 4
50m Cool Down
Weights - 52 Mins (3 Sets X 10 Reps)
Chest Press - 35KG
Hip Abductors - 50KG
Hip Adductors - 50KG
Latt PullDown - 40KG
Leg Curl - 15KG
Shoulder Press - 17.5KG
Leg Press - 65KG
Landmine - 5KG & Bar
Back Extension - 30KG
Tuesday 24/12/19
Rehab - 1 Hour
Thursday 26/12/19
Bike - (Turbo - 1.30 Hours)
One of the toughest turbo sessions, ive ever done.
10 mins warm up
70 mins mixed sets 80-90%
10 mins cool down
Avg Power - 177Watts, Avg Cadence - 89, Avg Heart rate - 152bpm
Sunday 29/12/19
Run - 1.00 10.87KM (5.31) AVHR = 141
Easy enough week, given the week that was in it. Hoping to start increasing the training a little next week.0 -
Monday 30/12/19
Rehab - 1 Hour
Tuesday 31/12/19
Run - 44.00 9.06KM
15 Mins Warm up - 2.69KM (5.35) 138bpm
400m X 2 (4.01, 3.52 pace) (90 secs/rec)
600m X 2 (4.05, 4.07 pace) (2 mins/rec)
800m X 2 (4.11, 4.11 pace) (2 mins/rec)
1K - 4.17
10 Mins Cool Down - 1.77KM (5.39) 133bpm
Wednesday 01/01/20
Bike - 1.59 Hours, 56.49KM 28.5KPH AVHR - 150bpm
Thursday 02/01/20
Run - 45.00 9.21KM
15 Mins Warm up - 2.63KM (5.42) 138bpm
3 X 1.6K
Times - 6.49, 6.46, 6.50
Paces per K - 4.14, 4.13, 4.14
AVHR - 151bpm, 158bpm, 155bpm
10 Mins Cool Down - 1.78KM (5.38) 133bpm
Friday 03/01/20
Swim - 1.7K
Plan was:
200m Warm up (Paddles & Pull Buoy)
100m (One Arm Drill)
(50m Board, 50m Back/Board, 50m Board) X 2
(100m FC, 25m Fist, 50m FC, 25m Fist, 50m FC) X 2
200m (Pull Buoy - Easy)
200m (Paddles)
200m Cool Down
Weights - 53 Mins
Chest Press - 35KG
Hip Abductors - 60KG
Hip Adductors - 60KG
Latt Pulldown - 45KG
Leg Curls - 17.5KG
Shoulder Press - 17.5KG
Leg Press - 70KG
Landmine - 5KG & Bar
Back Extension - 30KG
Saturday 04/01/20
Rehab - 1 Hour
Sunday 05/01/20
Run - 1.00 Hour 12.04KM
15 Mins Warm up - 2.61KM (5.44) 137bpm
45 Mins - 9.43KM (4.46) 154bpm0 -
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-
Monday 06/01/20
Swim - 1.65K
Plan was:
200m Warm up (Paddles & Pull Buoy)
100m (One Arm Drill)
200m (Paddles & Pull Buoy)
150m Steady
50m X 4 (race pace) (10 sec/rec)
150m Steady
50m X 4 (race pace) (10 sec/rec)
150m Steady
50m X 4 (race pace) (10 sec/rec)
100m Cool Down
Weights - 48 Mins - Completed 3 Sets X 10 Reps
Chest Press - 37.5KG
Hip Abductor - 65KG
Hip Adductor - 65KG
Latt Pulldown - 45KG
Leg Curls - 20KG
Shoulder Press - 17.5KG
Leg Press - 70KG
Landmine - 5KG & Bar
Back Extension - 30KG
Tuesday 07/01/20
Run - 43.00 8.57KM
15 mins Warm up - 2.71KM (5.32) avhr - 139bpm
800m X 4 (Times - 3.12, 3.09, 3.10, 3.09)
200m - 3.40 pace, 200m 4.15 pace, 400m 3.55 pace
15 mins Cool Down - 2.66KM (5.38) avhr - 138bpm
Wednesday 08/01/20
Bike - (Turbo - 1.02 Hours)
5 mins warm up
8 mins X 4 Sets
5 mins Cool Down
Average Power - 191Watts
Average Cadence - 96
Average Heart Rate - 151bpm
Thursday 09/01/20
Run - 51.00 10.42KM
15 mins warm up - 2.66KM (5.38) avhr - 137bpm
3 X 2K Reps (Times - 8.37, 8.32, 8.42) (2 min/rec)
Paces - 4.18, 4.15, 4.20
AVHR - 156bpm, 160bpm, 156bpm
10 mins Cool Down - 1.76KM (5.42) avhr - 134bpm
Rehab - 1 Hour
Friday 10/01/20
Swim - (1.7K
Plan was:
200m Warm up (Paddles & Pull Buoy)
100m (One Arm Drill)
2 X (50m Board, 50m Back/Board, 50m Board)
2 X (100m FC, 25m Fist, 50m FC, 25M Fist, 50m FC)
200m (Pull Buoy - Easy)
200m (Paddles)
200m Cool Down
Weights - 45 Mins - Completed 3 Sets X 10 Reps
Chest Press - 37.5KG
Hip Abductors - 70KG
Hip Adductors - 70KG
Latt Pulldown - 45KG
Leg Curls - 22.5KG
Shoulder Press - 17.5KG
Leg Press - 70KG
Landmine - 5KG & Bar
Back Extension - 30KG
Saturday 11/01/20
Run - 57.38 12.0KM
15 mins - 2.65KM (5.32) avhr - 136bpm
5K - 22.31 (4.30) avhr - 162bpm
4.35K - 20.07 (4.37) avhr - 154bpm
Sunday 12/01/20
Bike - (Road - 1.50 Hours) Distance - 52.72KM
14 mins warm up - 5.84KM 24.7KPH avhr - 121bpm
100m mins - 46.88KM 28.3KPH avhr - 147bpm0 -
Monday 13/01/20
Swim - (1.8K)
Plan was:
200m Warm up
3 X
400m (Paddles) (2 min/rec)
100m Hard (30 sec/rec)
200m Cool Down
Weights - 50 Mins - Completed 3 Sets X 10 Reps
Chest Press - 37.5KG
Hip Adductors - 75KG
Hip Abductors - 75KG
Latt Pulldown - 45KG
Leg Curls - 22.5KG
Shoulder Press - 17.5KG
Leg Press - 70KG
Landmine - 5kg & Bar
Back Extension - 30KG
Tuesday 14/01/20
Run - 9.65KM 51.00
15 Mins Warm up - 2.64KM (5.41) AVHR - 144bpm
6 X 600m (200m jog recovery)
Paces (4.10, 4.07, 4.07, 4.05, 4.08, 4.05 per K)
13 Mins Cool Down - 2.21KM (5.53) AVHR - 129bpm
Wednesday 15/01/20
Bike - (Turbo - 1.03 Hours)
5 mins Warm up
3 X 6 X 1 Min Sets
5 mins cool down
Average Cadence for Session - 93
Average Power for Session - 175 Watts
Average Heart Rate - 138bpm
Thursday 16/01/20
Swim - (2.2K)
Plan was:
200m Warm up (Paddles & Pull Buoy)
100m (Paddles)
100m (One Arm Drill)
100m X 4 (30 sec/rec)
25m X 8 Hard (10 sec/rec)
100m X 4 (30 sec/rec)
25m X 8 Hard (10 sec/rec)
100m X 4 (30 sec/rec)
200m Cool Down
Weights - 46 Mins - Completed 3 Sets X 10 Reps
Chest Press - 40KG
Hip Adductors - 80KG
Hip Abductors - 80KG
Latt Pulldown - 45KG
Leg Curls - 25KG
Shoulder Press - 17.5KG
Leg Press - 75KG
Landmine - 5KG & Bar
Back Extension - 30KG
Rehab - 1 Hour
Friday 17/01/20
Rehab - 1 Hour
Saturday 18/01/20
Rehab - 1 Hour
Sunday 19/01/20
Bike - (Turbo - 1.30 Hours)
15 Mins Warm up
Z2 & Z3 Power Mixed Sets
16 Mins Cool Down
Average Cadence for Session - 94
Average Power for Session - 169 Watts
Average Heart Rate - 142bpm
Groin injury resurfaced after Tuesday's run. Cancelled two runs later on the week and concentrated more on rehab and stretching.0 -
Monday 20/01/20
Swim - 1.7K
Plan was:
200m Warm up (Paddles & Pull Buoy)
100m (One Arm Drill)
12 X 25m sprints (15 sec/rec)
200m Easy
8 X 25m sprints (15 sec/rec)
200m Easy
4 X 25m sprints (15 sec/rec)
200m Easy
100m X 2 eyes out (1.45, 1.46) (45 sec/rec)
Weights - 48 Mins - Completed 3 Sets X 10 Reps
Chest Press - 40KG
Hip Adduction - 85KG
Hip Abduction - 85KG
Latt Pulldown - 45KG
Leg Curls - 27.5KG
Shoulder Press - 20KG
Leg Press - 80KG
Landmine - 7.5KG & Bar
Back Extension - 35KG
Rehab - 1 Hour
Tuesday 21/01/20
Run - 8.55KM 41.00
15 mins - 2.73KM (5.30) avhr - 137bpm
600m/ 40sec/rec / 400m Reps X 3
Pace per K
1 - (4.07, 3.55)
2 - (4.07, 3.56)
3 - (4.05, 3.54)
1K - 4.13
10 mins cool down - 1.82KM (5.30) avhr - 134bpm
Wednesday 22/01/20
Bike - (Turbo - 57 mins)
10 mins warm up
6 step repeats increasing power
10 mins cool down
Avg Cadence - 93
Avg Power - 160W
Avg HR - 133bpm
Rehab - 1 Hour
Thursday 23/01/20
Run - 12.51KM 1 Hour
15 mins Warm up - 2.73KM (5.30) avhr - 134bpm
3K Rep - (Time - 13.09, Pace - 4.23, avhr - 155bpm)
3K Rep - (Time - 13.01, Pace - 4.20, avhr - 156bpm)
2K Rep - (Time - 8.29, Pace - 4.14, avhr - 155bpm)
10 mins Cool Down - 1.78km (5.38) avhr - 132bpm
Friday 24/01/20
Swim - (1.9K)
Plan was:
200m Warm up
3 X
400m (Paddles) (2 min/rec)
100m hard (30 sec/rec)
200m Cool Down
Weights - 48 Mins - Completed 3 Sets X 10 Reps
Chest Press - 40KG
Hip Adduction - 90KG
Hip Abduction - 90KG
Latt Pulldown - 45KG
Leg Curls - 30KG
Shoulder Press - 20KG
Leg Press - 80KG
Landmine - 7.5KG & Bar
Back Extension - 35KG
Saturday 25/01/20
Run - 12.30KM 1 Hour
15 mins Warm up - 2.62KM (5.43) avhr - 140bpm
45 mins - 9.68KM (4.39) avhr - 155bpm
Sunday 26/01/20
Bike - (Road - 40 Mins)
15 mins warm up - 6K 24.0KPH avhr - 136bpm
25m - avhr - 150bpm
Was due a two hour ride, but got a bad puncture which split my tyre so had to call it a day.0 -
Monday 27/01/20
Swim - (2.2K)
Plan was:
200m Warm up (Paddles & Pull Buoy)
100m (Paddles)
100m (One Arm Drill)
100m X 4 (30 sec/rec)
25m X 8 (10 sec/rec)
100m X 4 (30 sec/rec)
25m X 8 (10 sec/rec)
100m X 4 (30 sec/rec)
200m Cool Down
Weights - 1.05 Hours - Completed 3 Sets X 10 Reps
Chest Press - 42.5KG
Hip Adduction - 95KG
Hip Abduction - 95KG
Latt Pulldown - 45KG
Leg Curls - 32.5KG
Shoulder Press - 20KG
Leg Press - 80KG
Landmine - 7.5KG & Bar
Glute - 25KG
Back Extension - 35KG
Rotational Pull - 11.25KG
Floor Exercises
Rehab - 1 Hour
Tuesday 28/01/20
Bike - (Turbo - 1.05 Hours)
10 mins @96W - Warm up
10 mins @180W
10 mins @192W
10 mins @ 216W
10 mins @ 228W
10 mins @96W - Cool Down
Avg Cadence - 92
Avg Power - 173W
Avg Heart Rate - 131bpm
Wednesday 29/01/20
Run - 7.82KM 38.0
15 mins warm up - 2.70KM (5.33) avhr - 136bpm
400m X 2 (4.00, 4.07 pace per K) (1 min/rec)
600m (4.05 pace per K) (90 sec/rec)
800m (4.13 pace per K (2 min/rec)
10 mins - 2.19KM (4.33) avhr - 151bpm
4 mins Cool Down
Thursday 30/01/20
Rehab - 1 Hour
Friday 31/01/20
Swim - (2.2K)
Plan was:
200m Warm up (Paddles & Pull Buoy)
100m (Paddles)
100m (One Arm Drill)
100m X 4 (30 sec/rec)
25m X 8 (10 sec/rec)
100m X 4 (30 sec/rec)
25m X 8 (10 sec/rec)
100m X 4 (30 sec/rec)
200m Cool Down
Weights - 1.05 Hours - Completed 3 Sets X 10 Reps
Chest Press - 42.5KG
Hip Adduction - 100KG
Hip Abduction - 100KG
Latt Pulldown - 45KG
Leg Curls - 32.5KG
Shoulder Press - 20KG
Leg Press - 85KG
Landmine - 7.5KG & Bar
Glute - 30KG
Back Extension - 35KG
Rotational Pull - 13.75KG
Floor Exercises
Saturday 01/02/20
Run - 7.86KM 40.00
15 mins warm up - 2.68KM (5.36) avhr - 132bpm
25 mins - 5.18KM (4.49) avhr - 152bpm
(included 2 X 1KM @ 4.29, 4.20 pace per K)
Sunday 02/02/20
Bike - (Road - 2 Hours)
14 mins - 6KM 26.3KPH avhr - 135bpm
1.44 Hours - 47.31KM 27.4KPH avhr - 147bpm0 -
Monday 03/02/20
Swim - (2.5K)
Plan was:
200m Warm up (Paddles & Pull Buoy)
25m X 4 Sprints
200m X 3 (150m Steady, 50m Sprint) straight into
250m (Paddles & Pull Buoy)
200m X 2 (100m Steady, 100m Sprint) straight into
250m (Paddles & Pull Buoy)
200m @ race pace (3.50) straight into
250m (Paddles & Pull Buoy)
250m Cool Down
Weights - 1.05 Hours - Completed 3 Sets X 10 Reps
Chest Press - 42.5KG
Hip Abduction - 105KG
Hip Adduction - 105KG
Latt Pulldown - 45KG
Leg Curls - 32.5KG
Shoulder Press - 20KG
Landmine - 7.5KG & Bar
Glutes - 35KG
Back Extension - 35KG
Rotational Pull - 16.25KG
Floor Exercises
Tuesday 04/02/20
Run - 42.00 8.53KM
15 mins Warm up - 2.67KM (5.37) avhr - 134bpm
5 X 800m as follows: (2 min/rec)
2 X 800m straight (Pace per K - 4.07, 4.04)
4 X 100m + 1 X 400m
4 X 200m
1 X 800m (4.05)
10 mins Cool Down - 1.86KM (5.23) avhr - 135bpm
Rehab - 1 Hour
Wednesday 05/02/20
Bike - (Turbo - 1.13.30 Hours)
10 mins Warm up
4 X 10 Mins Tempo
10 min Cool Down
Avg Cadence = 94
Avg Power = 180W
Avg Heart Rate = 139bpm
Thursday 06/02/20
Run - 1.00 Hour 12.52KM
15 Mins Warm up - 2.72KM (5.31) avhr - 135bpm
45 mins - 9.80KM (4.35) avhr - 152bpm
Rehab - 1 Hour
Friday 07/02/20
Swim - (1.8K)
Plan was:
200m (Paddles & Pull Buoy)
100m (One Arm Drill)
200m FC (Last 50m hard) (1 min/rec)
300m "
400m "
300m "
200m "
100m Cool Down
Weights - (1.05 Hours) - Completed 3 Sets X 10 Reps
Chest Press - 42.5KG
Hip Adduction - 110KG
Hip Abduction - 110KG
Latt Pulldown - 45KG
Leg Curls - 35KG
Shoulder Press - 20KG
Leg Press - 90KG
Landmine - 7.5KG & Bar
Glutes - 40KG
Back Extension - 35KG
Rotational Pull - 16.25KG
Floor Exercises
Saturday 08/02/20
Bike - (Turbo - 1.33 Hours)
15 mins warm up
68 mins Mixed Sets Z2/Z3
10 mins cool down
Avg Cadence = 92
Avg Power = 176W
Avg Heart Rate = 141bpm
Sunday 09/02/20
Run - 23.00 4.22KM (5.34) avhr - 134bpm
Planned to race a 10K this morning but was cancelled due to Storm Ciara. Went out to do a session myself, but weather was so bad, i was forced to stop.0 -
Monday 10/02/20
Swim - (2.5K)
Plan was:
100m (Paddles & Pull Buoy)
100m (Pull Buoy)
100m (Paddles)
50m X 2 Sprints
50m X 5 Hard
200m (Paddles) (1 min/rec)
100m X 5 Hard
200m (Paddles) (1 min/rec)
200m X 3 (last 100m Hard)
200m (Paddles) (1 min/rec)
150m Cool Down
Weights - 1 Hour
Chest Press - 42.5KG
Hip Abduction - 115KG
Hip Adduction - 115KG
Latt Pulldown - 45KG
Leg Curls - 35KG
Shoulder Press - 20KG
Leg Press - 90KG
Landmine - 7.5KG & Bar
Glutes - 45KG
Back Extension - 35KG
Rotational Pull - 18.75KG
Floor Exercises
Tuesday 11/02/20
Rehab - 1 Hour
Bike - (Turbo - 59 Mins)
10 Mins Warm up @96W
Ramp up
7 X Below
3 mins @259W
2 mins @132W
10 mins @168W
Avg Cadence - 92
Avg Power - 183W
Avg Heart Rate - 136bpm
Wednesday 12/02/20
Run - 9.02KM 43.00
15 mins warm up - 2.74KM (5.28) AVHR - 133bpm
2 X 800m (4.04, 3.59) (2 min/rec)
2 X 1K (4.03, 4.04) (3 min/rec)
1 X 800m (3.57)
10 mins cool down - 1.88KM (5.19) AVHR - 130bpm
Thursday 13/02/20
Swim - (2.5K)
Plan was:
1 X 400m
4 X 100m
50m X 4 Sprints
50m X 10 Sprints
200m (Paddles & Pull Buoy)
50m X 10 Sprints
200m (Paddles & Pull Buoy)
100m Cool Down
Weights - 1 Hour
Chest Press - 42.5KG
Hip Abduction - 115KG
Hip Adduction - 115KG
Latt Pulldown - 45KG
Leg Curls - 37.5KG
Shoulder Press - 20KG
Leg Press - 90KG
Landmine - 7.5KG & Bar
Glutes - 50KG
Back Extension - 35KG
Rotational Pull - 18.75KG
Floor Exercises
Friday 14/02/20
Run - 10.33KM 50.00
15 mins warm up - 2.73KM (5.30) avhr - 137bpm
1 X 5 Min - 1.22KM (4.07) avhr - 158bpm
1 X 10 Min - 2.38KM (4.12) avhr - 166bpm
1 X 5 Min - 1.23KM (4.05) avhr - 155bpm
15 mins Cool Down - 2.77KM (5.25) avhr - 140bpm
Rehab - 1 Hour
Saturday 15/02/20
Bike - (Turbo - 2 Hours)
Avg Cadence - 92
Avg Power - 179W
Avg Heart Rate - 139bpm
Sunday 16/02/20
Run - 12.44KM 1.00
15 mins Warm up - 2.68KM (5.36) avhr - 136bpm
45 mins - 9.76km (4.36) avhr - 152bpm0 -
Monday 17/02/20
Weights - 1 Hour (Completed 3 Sets X 10 Reps)
Chest Press - 42.5KG
Hip Abduction - 115KG
Hip Adduction - 115KG
Latt Pulldown - 45KG
Leg Curls - 40KG
Shoulder Press - 20KG
Leg Press - 95KG
Landmine - 7.5KG & Bar
Glutes - 55KG
Back Extension - 35KG
Rotational Pull - 18.75KG
Floor Exercises
Tuesday 18/02/20
Swim - (2.5K)
Plan was:
100m FC
100m (Paddles)
100m (Pull Buoy)
50m X 2 Sprints
50m X 5 Sprints
200m (Paddles) (1 min/rec)
100m X 5 Hard
200m (Paddles) (1 min/rec)
200m X 3 (last 100m Hard)
200m (Paddles) (1 min/rec)
150m Cool Down
Wednesday 19/02/20
Rehab - 1 Hour
Run - 13.43KM 1.02 Hours
15 mins Warm up (5.40) avhr - 129bpm
3 X 3K - (Times - 12.20, 12.24, 12.27) (Paces - 4.06, 4.07, 4.09)
(avhr - 158bpm, 162bpm, 161bpm)
10 mins cool down (5.36) avhr - 133bpm
Weights - 1 Hour (Completed 3 Sets X 10 Reps)
Chest Press - 45KG
Hip Abduction - 115KG
Hip Adduction - 115KG
Latt Pulldown - 45KG
Leg Curls - 40KG
Shoulder Press - 20KG
Leg Press - 95KG
Landmine - 7.5KG & Bar
Glutes - 55KG
Back Extension - 35KG
Rotational Pull - 18.75KG
Floor Exercises
Thursday 20/02/20
Swim - (2.3K)
Plan was:
200m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m (Paddles)
250m (200m Steady, 50m Hard) X 5
100m (50m easy, 50m Hard) X 4
50m Cool Down
Bike - (Turbo - 1.06 Hours)
10 mins Warm up
3 X 2 Mins Super Sets
5 mins Cool Down
Avg Cadence - 90
Avg Power - 172W
Avg Heart Rate - 129bpm
Friday 21/02/20
Rehab - 1 Hour
Saturday 22/02/20
Run - 13.93KM 1.07.23
15 mins Warm up - 2.59KM (5.48) avhr - 146bpm
52 mins - 11.34KM (4.37) avhr - 151bpm
Sunday 23/02/20
Bike - (Turbo - 2.08 Hours)
10 mins @ 96W
30 mins @ 180W
3 mins @ 204W
5 mins @ 180 W
X 6
30 mins @ 187W
10 mins @ 180W
Avg Cadence - 92
Avg Power - 180W
Avg Heart Rate - 135bpm0 -
Monday 24/02/20
Swim - (2.2K)
Plan was:
200m Warm up (Paddles & Pull Buoy)
100m (Paddles)
100m (One Arm Drill)
100m X 4 (30 sec/rec)
25m X 8 (10 sec/rec)
100m X 4 (30 sec/rec)
25m X 8 (10 sec/rec)
100m X 4 (30 sec/rec)
200m Cool Down
Weights - 1 Hour (Completed 3 Sets X 10 Reps)
Chest Press - 45KG
Hip Abduction - 115KG
Hip Adduction - 115KG
Latt Pulldown - 45KG
Leg Curls - 40KG
Shoulder Press - 20KG
Leg Press - 95KG
Landmine - 7.5KG & Bar
Glutes - 55KG
Rotational Pull - 18.75KG
Floor Exercises
Tuesday 25/02/20
Rehab - 1 Hour
Run - 45.00 9.29KM
15 mins Warm up - 2.67KM (5.36) avhr - 131bpm
600m (1 min/rec), 800m (2 min/rec) X 3
Paces were (4.06, 4.03, 4.01, 4.01, 4.00, 4.01)
200m X 3 (30 sec/rec)
10 mins Cool Down - 1.82KM (5.28) avhr - 133bpm
Wednesday 26/02/20
Bike - (Turbo - 1.09.30)
Avg Cadence - 90
Avg Power - 182W
Avg Heart Rate - 132bpm
Thursday 27/02/20
Rehab - 1 Hour
Friday 28/02/20
Swim - (1.6K)
Plan was:
200m Warm up (Paddles & Pull Buoy)
100m (Paddles)
100m FC
100m X 4 (Paddles & Pull Buoy) (30 sec/rec)
200m X 3 (150m Easy, 50m Hard) race pace
200m Cool Down
Weights - 1 Hour (Completed 3 Sets X 10 Reps)
Chest Press - 45KG
Hip Abduction - 115KG
Hip Adduction - 115KG
Latt Pulldown - 47.5KG
Leg Curls - 40KG
Shoulder Press - 20KG
Leg Press - 95KG
Landmine - 10KG & Bar
Glutes - 60KG
Rotational Pull - 18.75KG
Floor Exercises
Run - 53.00 10.44KM
15 mins warm up - 2.66KM (5.38) avhr - 133bpm
1 X 2mins, 1 X 3 mins, 1 X 5 mins, 1 X 3 mins, 1 X 2 mins, 1 X 3 mins, 1 X 5mins (1 min/rec after each)
Paces (4.34, 4.35, 4.33, 4.31, 4.32, 4.31, 4.32)
15 mins Cool Down - 2.73KM (5.29) avhr - 136bpm
Saturday 29/02/20
Run - 1.00 12.34KM
15 mins warm up - 2.66KM (5.38) avhr - 137bpm
45 mins - 9.68KM (4.38) avhr - 151bpm
Sunday 30/02/20
Bike - (Turbo - 2 Hours)
Avg Cadence - 94
Avg Power - 173W
Avg Heart Rate - 129bpm0 -
Monday 02/03/20
Weights - 1 Hour - Completed 3 Sets X 10 Reps
Chest Press - 45KG
Hip Abduction - 115KG
Hip Adduction - 115KG
Latt Pulldown - 47.5KG
Leg Curls - 40KG
Shoulder Press - 20KG
Leg Press - 95KG
Glutes - 60KG
Back Extension - 35KG
Rotational Pull - 18.75KG
Floor Exercises
Tuesday 03/03/20
Rehab - 1 Hour
Wednesday 04/03/20
Swim - (2.7K)
300m Warm up
200m FC (last 50m hard) (1 min/rec)
300m FC "
400m FC "
500m FC "
400m FC "
300m FC "
200m FC "
100m Cool Down
Weights - 1 Hour - Completed 3 Sets X 10 Reps
Chest Press - 45KG
Hip Abduction - 115KG
Hip Adduction - 115KG
Latt Pulldown - 47.5KG
Leg Curls - 42.5KG
Shoulder Press - 20KG
Leg Press - 95KG
Landmine - 10KG & Bar
Glutes - 60KG
Back Extension - 35KG
Rotational Pull - 18.75KG
Floor Exercises
Run - 33.00 6.60KM
15 mins warm up - 2.65KM (5.44) avhr - 144bpm
1 X 400m - (4.28 pace) (2 min/rec)
1 X 800m - (4.28) (2 min/rec)
1 X 1K - (4.29) (3 min/rec)
1 X 800m - (4.21) (2 min/rec)
1 X 400m - (4.17) (2 min/rec)
3 mins Cool Down - 0.55KM (5.24) avhr - 125bpm
Thursday 05/03/20
Bike - (Road - 2.18 Hours 66.71KM)
14 mins warm up - 6K 25.2kph avhr - 128bpm
124 mins - 60.71km 29.5kph avhr - 145bpm
Rehab - 1 Hour
Friday 06/03/20
Bike/Run/Bike -
Bike - (Turbo - 15 mins)
Avg Cadence - 92
Avg Power - 97
Avg Heart Rate - 99
Run - 30.00 5.50KM (5.27) avhr - 130bpm
Bike - (Turbo - 15 mins)
Avg Cadence - 93
Avg Power - 97
Avg Heart Rate - 103
Saturday 07/03/20
Bike - (Turbo - 1 Hour) Recovery Session
Avg Cadence - 90
Avg Power - 174W
Avg Heart Rate - 130bpm
Sunday 08/03/20
Run - 1.08 Hour 14.06KM
15 mins - 2.60KM (5.46) avhr - 140bpm
53 mins - 11.46KM (4.37) avhr - 150bpm0 -
Advertisement
-
Monday 09/03/20
Swim - (1.9K)
Plan was:
400m Warm up
250m (Paddles) quick change
100m X 3 (race pace) (20 sec/rec)
250m (Paddles) quick change
100m X 3 (race pace) (20 sec/rec)
250m (Paddles)
150m Cool Down
Weights - Completed 3 Sets X 10 Reps
Chest Press - 45KG
Hip Adduction - 115KG
Hip Abduction - 115KG
Latt Pulldown - 47.5KG
Leg Curls - 45KG
Shoulder Press - 20KG
Leg Press - 100KG
Landmine - 10KG & Bar
Back Extension - 35KG
Rotational Pull - 18.75KG
Glutes - 60KG
Floor Exercises
Rehab - 1 Hour
Tuesday 10/03/20
Swim - (1.7K)
Plan was:
300m Warm up
2 X (50m Kick/Board, 50m Back/Board, 50m Kick/Board)
2 X (100FC, 25m Fist, 50m FC, 25m Fist, 50m FC)
200m (Pull Buoy - Easy)
200m (Paddles)
200m Cool Down
Bike - (Turbo - 2 Hours)
Due to very windy conditions, decided to skip the road and done this on the turbo. Heart Rate fairly low at the moment, probably need a day or two rest.
Avg Cadence - 91
Avg Power - 178W
Avg Heart Rate - 132bpm
Wednesday 11/03/20
Run - 12.43KM 1.00 Hour
15 mins warm up - 2.68KM (5.35) avhr - 131bpm
45 mins - 9.75KM (4.37) avhr - 147bpm
Friday 13/03/20
Weights - Completed 3 Sets X 10 Reps
Chest Press - 45KG
Hip Adduction - 115KG
Hip Abduction - 115KG
Latt Pulldown - 47.5KG
Leg Curls - 45KG
Shoulder Press - 20KG
Leg Press - 100KG
Landmine - 10KG & Bar
Back Extension - 35KG
Rotational Pull - 18.75KG
Glutes - 60KG
Floor Exercises
Rehab - 1 Hour
Saturday 14/03/20
Run - 12.66KM 1.00
15 mins warm up - 2.66KM (5.38) avhr - 128bpm
10K - 44.31 (4.26) avhr - 156bpm
My original 10K race was cancelled due to Cov19, so i decided to go out and run a 10k at my normal pace (not racing). Heart seemed back to normal.
Sunday 15/03/20
Bike - (Road - 57 Mins - 25.15KM)
17 mins warm up - 6K 21.1KPH avhr - 132bpm
40 mins - 19.15K 28.8KPH avhr - 152bpm0 -
Monday 16/03/20
Run - 8.59KM 43.00
15 mins warm up - 2.63KM (5.42) avhr - 125bpm
800m X 4 - (4.08, 4.02, 4.00, 3.57 - Pace per K)
15 mins cool down - 2.76KM (5.26) avhr - 132bpm
Tuesday 17/03/20
Bike - (Turbo - 1.04.50)
30, 60, 90 Sec efforts
Avg Cadence - 93
Avg Power - 188W
Avg Heart Rate - 133bpm
Wednesday 18/03/20
Run - 14.76km 1.00 Hour
15 mins warm up - 2.73KM (5.29) avhr - 149bpm
55 mins - 12.03KM (4.34) avhr - 151bpm
Rehab - 1 Hour
Thursday 19/03/20
Bike - (Road - 2.20 Hours, 64.85KM)
13 mins warm up - 6K 27.0kph avhr - 127bpm
127 mins - 58.35K 27.8kph avhr - 134bpm
Struggled to get my heart rate up to proper levels for this. About 15 bpm below, where i targetted.
Saturday 21/03/20
Run - 9.23KM 45.00
15 mins warm up - 2.66KM (5.39) avhr - 127bpm
4 X 5 mins (4.14, 4.09, 4.11, 4.08 - Pace per K)
Recoveries - (2 min, 1 min, 30 seconds)
10 mins cool down - 1.78KM (5.38) avhr - 127bpm
Sunday 22/03/20
Bike - (Turbo - 1 Hour)
10 mins warm up @ 106W
5 mins - Ramp up
5 mins @ 144W
30 mins @ 200-220W
10 mins @ 106W
Avg Cadence - 88
Avg Power - 168W
Avg Heart Rate - 118bpm
A Turbo Recovery Session, however heart rate still very low.
No Swimming or Weights in Gym for the foreseeable. Will just tip along with the Running, Cycling, Rehab and will add in some home mobility and strength work.0 -
Monday 23/03/20
Run - 8.81KM 44.00
15 mins warm up - 2.71KM (5.32) avhr - 140bpm
5 (200m @ 4.00 pace, 100m rec)
3 (400m @ 4.00 pace, 200m rec)
1 X 1K - 3.51
10 mins Cool Down - 1.80KM (5.34) avhr - 128bpm
Rehab - 1 Hour
Tuesday 24/03/20
Bike - (Turbo - 1.08 Hours)
Warm up
Ramp up
6 X (2 mins @216W, 2 mins @204W, 2 mins @216W)
(2 mins @155W in between reps)
Cool Down
Avg Cadence - 88
Avg Power - 180W
Avg Heart Rate - 139bpm
Mobility & Strength - 40 Mins
Coach doing online Mobility & Strength training for the next number of weeks. Good way for me to substitute some of the work i was doing in the gym over the past few months.
Wednesday 25/03/20
Run - 10.47KM 50.00
15 mins warm up - 2.69KM (5.34) avhr - 132bpm
2 X 3KM (Times - 12.36, 12.25) (Paces - 4.12, 4.08) (Heart rates - 152bpm, 157bpm)
10 mins Cool down - 1.78KM (5.37) avhr - 128bpm
Thursday 26/03/20
Bike - (Turbo - 1.03 Hours)
10 mins @120W
4 mins - Ramp up
2 mins @ 168W
4 X (5 mins - 210W, 2 mins - 230W, 1 min - 260W)
5 mins @168W
10 mins @110W
Avg Cadence - 90
Avg Power - 180W
Avg Heart Rate - 129bpm
Friday 27/03/20
Mobility & Strength - 40 mins
Rehab - 1 Hour
Saturday 28/03/20
Run - 15.86KM 1.15 Hours
15 mins warm up - 2.60KM (5.46) avhr - 124bpm
60 mins - 13.26KM (4.31) avhr - 151bpm
Sunday 29/03/20
Bike - (Turbo - 2.06 Hours)
Bike Session in Z2/Z3 with two climbing sections. Really tough session.
Avg Cadence - 93
Avg Power - 196W
Avg Heart Rate - 136bpm0 -
Monday 30/03/20
Run - 9.05KM 43.00
15 mins warm up - 2.63km (5.43) avhr - 124bpm
Reps -
400m, 600m, 800m, 1K, 800m, 600m, 400m (1 min/rec)
Paces
3.56, 3.56, 3.53, 4.06, 3.54, 3.55, 3.53
10 mins cool down - 1.82km (5.30) avhr - 128bpm
Tuesday 31/03/20
Bike - (Turbo - 58 Mins)
15 mins warm up @144W
5 mins @ 168W
4 mins - Ramp up
3 X
3 mins @180W, 2 mins @216W, 3 mins @180W - followed by
15 secs @288W, 45 sec @96W X 5
5 mins Cool Down @120W
Avg Cadence - 91
Avg Power - 169W
Avg Heart Rate - 122bpm
Wednesday 01/04/20
Run - 11.17km 55.00
20 mins Warm up - 3.58km (5.35) avhr - 140bpm
5K TT - 20.03 (4.00) avhr - 165bpm
Paces - 3.58, 4.04, 4.16, 3.58, 3.47
15 mins cool down - 2.59km (5.48) avhr - 131bpm
Rehab - 1 Hour
Mobility & Strength - 40 Mins
Online class ran by my coach.
Thursday 02/04/20
Bike - (Turbo - 59.30 Mins)
Avg Cadence - 93
Avg Power - 187W
Avg Heart Rate - 142bpm
Friday 03/04/20
Mobility & Core - 1 Hour
Again, online class ran by my coach.
Saturday 04/04/20
Bike - (Turbo - 1.30 Hours)
Avg Cadence - 90
Avg Power - 198W
Avg Heart Rate - 140bpm
Tough session as can be seen by the avg power which was above my normal level. Was supposed to run 5k off the bike, but my groin area is a bit sore after the 5K TT on Wednesday.
Sunday 05/04/20
Run - 15.79KM 1.15 Hours
15 Mins warm up - 2.72km (5.31) avhr - 131bpm
60 mins - 13.07km (4.35) avhr - 150bpm0 -
Monday 06/04/20
Rehab - 1 Hour
Bike - (Turbo - 1.05 Hours)
5 mins @120W
5 mins @156W
5 mins @168W
3 X (2 mins @198W, 8 mins @175W)
5 mins @180W
5 mins @180W
10 mins @125W
Avg Cadence - 90
Avg Power - 166W
Avg Heart Rate - 122bpm
Tuesday 07/04/20
Mobility & Core - 45 Mins
Wednesday 08/04/20
Bike - (Turbo - 1.08.30 Hours)
10 mins warm up
6 mins Ramp up
4 X 10 mins Tempo
5 mins Cool Down
Avg Cadence - 90
Avg Power - 187W
Avg Heart Rate - 134bpm
Thursday 09/04/20
Rehab - 1 Hour
Friday 10/04/20
Mobility & Core - 45 Mins
Rehab - 1 Hour
Saturday 11/04/20
Bike - (Road - 2.45 Hours - 68KM)
15 mins warm up - 6KM 24.2kph 119bpm
150 mins - 62KM 24.8kph 143bpm
First time out on the bike in 4/5 weeks. Decided to use a steep hill beside my house and do loops of the area so as to stay close to home. Very steep hill beside my house so tough cycle hence the low average speed.
Sunday 12/04/20
Run - 15.74KM 1.15 Hours
15 mins warm up - 2.68km (5.35) avhr - 129bpm
60 mins - 13.06km (4.35) avhr - 153bpm0 -
Monday 13/04/20
Bike - (Turbo - 1.20 Hours)
10 mins @144W
5 mins - ramp up
5 mins @120W
4 x 3 mins - 15 secs @120%
10 mins @144W
Avg Cadence - 89
Avg Power - 178W
Avg Heart Rate - 127bpm
Tuesday 14/04/20
Run - 8.54KM 41.00
15 mins warm up - 2.72KM (5.31) avhr - 128bpm
5 X 200m (30 secs/rec between reps) (2 min/rec)
2 X 1K (2 min/rec)
5 X 200m (30 secs/rec between reps) (2 min/rec)
10 mins Cool Down - 1.82KM (5.31) avhr - 128bpm
Wednesday 15/04/20
Mobility & Core - 45 Mins
Bike - (Turbo - 1.07.30)
5 mins @120W
5 mins @144W
5 mins @Ramp up
4 X (1 min @240W, 1 min @168W)
5 mins @ 174W
4 X (3 mins @228W, 2 mins @204W)
5 mins @156W
Avg Cadence - 91
Avg Power - 184W
Avg Heart Rate - 134bpm
Thursday 16/04/20
Run - 10.58km 49.00
15 mins warm up - 2.73km (5.29) avhr - 135bpm
3 X 2K (2 mins/rec) (Paces - 3.58, 4.02, 4.02) HR's(166bpm, 168bpm, 166bpm)
10 mins Cool Down - 1.85KM (5.24) avhr - 145bpm
Rehab - 1 Hour
Friday 17/04/20
Mobility & Core - 1 Hour
Saturday 18/04/20
Brick
Bike - (Turbo - 1.58 Hours)
Avg Cadence - 93
Avg Power - 190W
Avg Heart Rate - 137bpm
Run - 8K 36.14 (4.31) avhr - 155bpm
Sunday 19/04/20
Run - 16.57KM 1.20 Hours
15 mins - 2.67km (5.37) avhr - 128bpm
65 mins - 13.9km (4.40) avhr - 149bpm0 -
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Monday 20/04/20
Rehab - 1 Hour
Bike (Turbo - 1.18 Hours)
5 mins @ 96W
5 mins - Ramp up
2 mins @ 132W
7 X (1 min @ 288W, 1 min @ 96W)
10 mins @ 168W
4 X (1 min @ 300W, 1 min @ 96W)
10 mins @ 168W
7 X (1 min @ 288W, 1 min @ 96W)
10 mins @ 168W
Avg Cadence - 91
Avg Power - 176W
Avg Heart Rate - 132bpm
Tuesday 21/04/20
Mobility & Core - 45 Mins
Run - 9.40KM 45.00
15 mins Warm up - 2.71km (5.32) avhr - 137bpm
20 X 200m Reps (30 sec/rec) (Paces - 3.35 - 3.45)
15 mins Cool Down - 2.69km (5.34) avhr - 130bpm
Wednesday 22/04/20
Bike - (Turbo - 1.10 Hours)
10 mins @ 130W
5 mins @ Ramp
5 mins @ 156W
30 mins @ 228W
10 mins @ 156W
10 mins @ 130W
Avg Cadence - 89
Avg Power - 181W
Avg Heart Rate - 132bpm
Thursday 23/04/20
Run - 9.28KM 50.00
15 mins Warm up - 2.68KM (5.36) avhr - 137bpm
8 X 250m Hills Repeats - Jog Down/Recovery (Times - 63 secs approx) (Pace - 4.09 pace approx)
15 mins Cool Down - 2.60KM (5.46) avhr - 123bpm
Friday 24/04/20
Rehab - 1 Hour
Mobility & Core - 1 Hour
Saturday 25/04/20
Bike - (Road - 2.16 Hours 61.56KM
14 mins - 6K 26.3KPH 107bpm
122 mins - 56.56K 27.8KPH 136bpm
Sunday 26/04/20
Run - 15.82km 1.15 Hours
15 mins Warm up - 2.72KM (5.31) avhr - 128bpm
60 mins - 13.10KM (4.34) avhr - 153bpm0 -
Tuesday 28/04/20
Run - 8KM 43.48 (5.28) avhr - 129bpm
Decided to do a very easy run this morning as body has been very tired these past couple of days. Didn't do any exercise yesterday and skipped a turbo session to get some extra recovery time in after the weekend.
Wednesday 29/04/20
Mobility & Core - 40 Mins
Bike - (Turbo - 1.15 Hours)
Avg Cadence - 92
Avg Power - 183W
Avg Heart Rate - 138bpm
Thursday 30/04/20
Run - 12.43KM 59.00
15 mins warm up - 2.70KM (5.32) avhr - 140bpm
8K - 34.26 (4.18) avhr - 162bpm (alternate K's under/over Threshold)
(4.10, 4.22, 4.15, 4.25, 4.13, 4.23, 4.14, 4.20)
10 mins cool down - 1.73KM (5.47) avhr - 130bpm
Rehab - 1 Hour
Friday 01/05/20
Mobility & Core - 1 Hour
Saturday 02/05/20
Brick
Bike - (Turbo - 2 Hours)
Avg Cadence - 92
Avg Power - 179W
Avg Heart Rate - 133bpm
Run - 34.49 - 8K (4.20) avhr - 158bpm
(4.23, 4.27, 4.17, 4.17, 4.23, 4.20, 4.19, 4.16)
Sunday 03/05/20
Run - 15.60KM 1.15 Hours
15 mins warm up - 2.65KM (5.40) avhr - 141bpm
60 mins - 12.95KM (4.38) avhr - 148bpm0 -
Monday 04/05/20
Rehab - 1 Hour
Bike (Turbo - 1.10 Hours)
Avg Cadence - 89
Avg Power - 173W
Avg Heart Rate - 125bpm
Tuesday 05/05/20
Mobility & Core - 40 Mins
Run - 6.91KM 34.00
15 mins warm up - 2.67KM (5.37) avhr - 131bpm
2 X 200m
1 X 400m - 5 mins steady running
1 X 800m - 5 mins steady running
1 X 400m Cool Down
Wednesday 06/05/20
Bike - (Turbo - 1 Hour)
Avg Cadence - 92
Avg Power - 179W
Avg Heart Rate - 127bpm
Thursday 07/05/20
Run - 10.24KM 48.38
15 mins warm up - 2.76KM (5.26) avhr - 125bpm
7.48KM - 33.38 (4.29) avhr - 149bpm
Paces for K's (4.33, 4.22, 4.35, 4.20, 4.34, 4.22, 4.35)
3 X 1K's 10 sec's faster than normal pace thrown in.
Friday 08/05/20
Mobility & Core - 50 Mins
Rehab - 1 Hour
Saturday 09/05/20
Bike - (Road - 2.26 Hours - 71.99KM
14 mins warm up - 6K 26.5kph avhr - 116bpm
132 mins - 66.99K 30.4kph avhr - 150bpm
Sunday 10/05/20
Run - 18KM 1.26.23
3K warm up - 16.38 (5.32) avhr - 134bpm
15K - 1.09.46 (4.39) avhr - 152bpm0 -
Monday 11/05/20
Mobility & Core - 45 Mins
Bike - (Turbo - 1.16 Hours)
Avg Cadence - 91
Avg Power - 191W
Avg Heart Rate - 131bpm
Tuesday 12/05/20
Run - 52.47 10.60KM
3K - Warm up - 16.59 (5.39) avhr - 129bpm
400m X 5 (4.10, 4.07, 4.01, 4.13, 4.09) (1 min/rec)
800m X 2 (4.12, 4.12) (90 sec/rec)
200m X 5 + 200m jog/rec
2K - Cool Down - 10.38 (5.19) avhr - 135bpm
Wednesday 13/05/20
Bike - (Turbo - 1.10 Hours)
10 mins - 140W
Ramp up
10 mins - 160W
30 mins - 242W - avhr - 147bpm Avg Cad - 92
15 mins - 150W
Thursday 14/05/20
Run - 57.49 11.60KM
3K Warm up - 15.55 (5.17) avhr - 128bpm
1K - 4.35 pace (2 min/rec)
1.6K - 4.37 (2 min/rec)
2K - 4.37 (3 min/rec)
1K - 4.36
3K Cool Down - 16.07 (5.22) avhr - 126bpm
Rehab - 1 Hour
Friday 15/05/20
Mobility & Core - 55 Mins
Saturday 16/05/20
Brick - Bike (Turbo - 2.32 Hours)
Avg Cadence - 86
Avg Power - 188W
Avg Heart Rate - 136bpm
Run - 25.56 6.02KM
5 mins steady
5 X 1K Reps (4.16, 4.09, 4.11, 4.13, 4.07)
Sunday 17/05/20
Run - 1.25.50 18.00KM
3K - 15.52 (5.17) avhr - 132bpm
15K - 1.09.58 (4.39) avhr - 150bpm0 -
Monday 18/05/20
Bike (Turbo - 1.15)
Avg Cadence - 94
Avg Power - 173W
Avg Heart Rate - 123bpm
Tuesday 19/05/20
Run - 12.5KM 1.03 Hours
3K warm up - 16.43 (5.34) avhr - 128bpm
300m @4.00, 200m @5.40 X 13
3K cool down - 15.57 (5.18) avhr - 132bpm
Wednesday 20/05/20
Mobility & Core - 45 Mins
Rehab - 1 Hour
Thursday 21/05/20
Bike - (Road - 82.37KM - 2.50 Hours)
6K warm up - 14 mins 25.7kph avhr - 116bpm
76.37K - 156 mins 29.3kph avhr - 139bpm
Friday 22/05/20
Run - 12KM 57.45
3K - 15.54 (5.17) avhr - 130bpm
1K - (4.17) (2 min/rec)
2K - (4.17) (2 min/rec)
2K - (4.17) (3 min/rec)
1K - (4.20)
3K - 16.01 (5.20) avhr - 134bpm
Saturday 23/05/20
Bike - (Turbo - 1.19 Hours)
Avg Cadence - 91
Avg Power - 189W
Avg Heart Rate - 136bpm
Sunday 24/05/20
Mobility & Core - 1 Hour0 -
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