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  • #1262
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 = 147/245


  • #1263
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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.


  • #1264
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 = 132


  • #1265
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 = 149


  • #1266
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 Down


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  • #1267
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 = 1233/2940


  • #1268
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 = 118


  • #1269
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 = 133


  • #1270
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 = 120


  • #1271
    Sharkey47
    Registered Users Posts: 80 ✭✭Sharkey47


    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.


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  • #1272
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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]


  • #1273
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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.


  • #1274
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 = 10kph


  • #1275
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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.


  • #1276
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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.


  • #1277
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 154bpm


  • #1278
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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.


  • #1279
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 153bpm


  • #1280
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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.


  • #1281
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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) 154bpm


  • Advertisement
  • #1282
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 147bpm


  • #1283
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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.


  • #1284
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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.


  • #1285
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 147bpm


  • #1286
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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.


  • #1287
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 152bpm


  • #1288
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 135bpm


  • #1289
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 129bpm


  • #1290
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 150bpm


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  • #1291
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 152bpm


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