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Keep Improving
Comments
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Monday 10/05/21
Rehab - 1 Hour
Bike - (Turbo - 1 Hour)
Avg Cadence - 90
Avg Power - 170W
Avg HR - 129bpm
Tuesday 11/05/21
Run - 9.76KM 48.51
3K WU - 15.39 (5.12) avhr - 139bpm
2 X
200m - @4.15
400m - @4.20
600m - @4.21
2 min/jog rec @5.04
2K CD - 10.48 (5.23) avhr - 133bpm
Mobility and Core - 40 Mins
Wednesday 12/05/21
Bike - (Turbo - 1.15 Hours)
Avg Cadence - 90
Avg Power - 182W
Avg HR - 130bpm
Thursday 13/05/21
Run - 10.0KM 47.28
3K WU - 14.54 (4.57) avhr - 132bpm
5K - 21.42 (4.20) avhr - 152bpm
2K CD - 10.52 (5.25) avhr - 129bpm
Friday 14/05/21
Bike (Road - 3.42.20 108.95KM 29.4kph)
Avg Cadence - 83
Avg Power - 170W
Avg HR - 136bpm
Sunday 16/05/21
Run - 16.00KM 1.18.38
3K WU - 16.06 (5.22) avhr - 137bpm
13K - 1.02.32 (4.48) avhr - 153bpm
Swim - (River)
First swim in 4.5 Months. Bit aprehensive about it.
965m - 24.24 2.31/100m0 -
Monday 17/05/21
Bike - (Road - 1.10.52 33.26KM 28.2kph)
Avg Cadence - 78
Avg Power - 186W
Avg HR - 131bpm
Tuesday 18/05/21
Rehab - 1 Hour
Wednesday 19/05/21
Run - 9.80KM 44.42
3K WU - 15.44 (5.14) avhr - 137bpm
(100m @3.45, 20 sec/rec) X 5
(200m, 300m, 400m, 600m, 800m @4.08, 90 sec/rec)
(1K @3.58, 2 min/rec) X 2
2K - 9.38 (4.49)
Thursday 20/05/21
Bike (Turbo - 1.17 Hours)
Avg Cadence - 89
Avg Power - 180W
Avg HR - 128bpm
Friday 21/05/21
Run - 18.0KM 1.27.31
3K WU - 15.29 (5.09) avhr - 143bpm
15K - 1.12.02 (4.48) avhr - 155bpm
Saturday 22/05/21
Bike (Road - 3.57.35 111.39KM 28.1kph)
Avg Cadence - 86
Avg Power - 162W
Avg HR - 135bpm
Sunday 23/05/21
Run - 11.20KM 58.07
3K WU - 15.37 (5.11) avhr - 142bpm
(400m, 600m, 800m, Hill Repts +Recoveries)
Paces (4.25, 4.34, 4.42, 4.31, 4.37, 4.44)
Recovery Pace @5.41
1K @5.250 -
Monday 24/05/21
Swim - (River - 1.3KM 47.58)
Tuesday 25/05/21
Run - 9.0KM 42.49
3K WU - 15.54 (5.18) avhr - 150bpm
(300m @4.02, 100m @5.00) X 10
2K CD - 9.49 (4.54) avhr - 140bpm
Rehab - 1 Hour
Wednesday 26/05/21
Bike (Road - 57.39 28KM)
15 mins WU
16KTT - 27.39 34.7KPH
15 mins CD
Avg Cadence - 91
Avg Power - 238W
Avg HR - 162bpm
Thursday 27/05/21
Run - 11.0KM 49.49
3K WU - 14.49 (4.56) avhr - 145bpm
(2K - 4.11, 4.09, 4.14 - 2 mins/rec) X 3
2K CD - 9.54 (4.56) avhr - 144bpm
Saturday 29/05/21
Bike (Road - 4.00.57 101.77KM 25.3KPH)
Avg Cadence - 85
Avg Power - 171W
Avg HR - 137bpm
Sunday 30/05/21
Run - 20.00KM 1.35.37
3K WU - 15.34 (5.10) avhr - 132bpm
17K - 1.19.53 (4.41) avhr - 156bpm
Swim - (Sea - 1.29K 30.29)0 -
Monday 31/05/21
Rehab - 1 Hour
Tuesday 01/06/21
Run - 8.0KM 39.23
3K WU - 16.31 (5.20) avhr - 129bpm
(200m @3.52, 30 sec/rec, 400m @ 4.09, 2 min/rec) X 5
2K CD - 10.42 (5.21) avhr - 132bpm
Wednesday 02/06/21
Bike (Road - 1.13.11 31.67KM 26.0kph)
Avg Cadence - 87
Avg Power - 168W
Avg HR - 124bpm
Thursday 03/06/21
Brick - Bike (Road - 2.18.53 70.23KM 30.3kph)
Avg Cadence - 88
Avg Power - 183W
Avg HR - 139bpm
Brick - Run - 10.0KM 48.06 (4.48) avhr - 146bpm
Friday 04/06/21
Run - 22.0KM 1.50.34
3K WU - 15.53 (5.17) avhr - 125bpm
19K - 1.34.41 (4.59) avhr - 137bpm
Sunday 06/06/21
Run - 10.0KM 46.10
3K WU - 14.58 (4.59) avhr - 148bpm
2K @4.15, 2 min/rec
3K @4.14, 2 min/rec
2K CD - 10.00 (5.00) avhr - 130bpm0 -
Monday 07/06/21
Rehab - 1 Hour
Swim (2K - 55 Mins)
200m Warm up
500m (Paddles) (2 min/rec) X 3
300m Cool Down
Tuesday 08/06/21
Swim (2K - 53 Mins)
200m Warm up
500m FC (1 min/rec) X 3
300m Cool Down
Run - 8.70KM 39.41
3K WU - 15.29 (5.09) avhr - 133bpm
(200m @4.05, 30 sec/rec) X 5
(300m @3.52, 40 sec/rec) X 3
(400m @3.56, 1 min/rec) X 2
(200m @3.58, 30 sec/rec) X 5
2K CD - 9.31 (4.45) avhr - 138bpm
Wednesday 09/06/21
Run - 11.0KM 57.54
3K WU - 16.35 (5.31) avhr - 151bpm
8K - 41.19 (5.09) avhr - 136bpm
Friday 11/06/21
Bike - 30 mins Warm up & Cool Down
16K TT - 28.02 (34.2KPH)
Avg Cadence - 91
Avg Power - 247W
Avg HR - 162bpm
Swim - (2K - 53 Mins)
200m Warm up
500m (Paddles) (2 mins/rec)
300m Cool Down
Saturday 12/06/21
Bike - 116.78KM 4.01.02 (29.1kph)
Avg Cadence - 85
Avg Power - 173W
Avg HR - 136bpm
Sunday 13/06/21
Rehab - 1.30 Hours0 -
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Monday 14/06/21
Rehab - 1 Hour
Tuesday 15/06/21
Rehab - 1 Hour
Swim (2.4K - 60 Mins)
200m Warm up
500m X 4 (1 min/rec)
200m Cool Down
Wednesday 16/06/21
Bike (Road - 1.00 Hour 28.79KM 28.8KPH)
Avg Cadence - 87
Avg Power - 174W
Avg HR - 137bpm
Swim - (2.4K - 1.04 Hours)
200m Warm up
500m (Paddles) (2 mins/rec) X 4
200m Cool Down
Thursday 17/06/21
Brick - Bike - (Road - 2.29.54 70.1KM 28.1KPH)
Avg Cadence - 84
Avg Power - 166W
Avg HR - 133bpm
Brick - Run - 10.0KM 48.31 (4.51) avhr - 150bpm
Friday 18/06/21
Rehab - 1 Hour
Saturday 19/06/21
Run - 25.40KM 2.07.38
3K WU - 16.06 (5.21) avhr - 152bpm
22.4K - 1.51.32 (4.58) avhr - 147bpm0 -
Monday 21/06/21
Swim - (2.9K - 1.10 Hours)
200m Warm up
500m FC (1 min/rec) X 5
200m Cool Down
Rehab - 1 Hour
Tuesday 22/06/21
Bike (Turbo - 59.40 Mins)
Avg Cadence - 91
Avg Power - 175W
Avg HR - 144bpm
Wednesday 23/06/21
Run - 14.0KM 1.06.05
3K WU - 15.04 (5.01) avhr - 137bpm
(3K reps, 2 mins/rec) X 3 (Paces - 4.29, 4.29, 4.28)
2K CD - 10.40 (5.20) avhr - 144bpm
Thursday 24/06/21
Bike (Road - 47.3KM 1.50.00 26.0KPH)
Friday 25/06/21
Swim - (2.9K - 1.12 Hours)
200m Warm up
500m (Paddles) (90 sec/rec) X 5
200m Cool Down
Saturday 26/06/21
Run - 24.0KM 2.00.10
3K WU - 15.27 (5.08) avhr - 138bpm
21K - 1.44.43 (4.58) avhr - 146bpm
Sunday 27/06/21
Bike - (Road - 125.83KM 4.18.52 29.2KPH)
Avg Cadence - 82
Avg Power - 171W
Avg HR - 138bpm0 -
Monday 28/06/21
Swim (3.4K - 1.21 Hours)
200 Warm up
1,000m X 3 (2 mins/rec)
200m Cool Down
Tuesday 29/06/21
Run - 12.00KM 1.01.38 (5.08) avhr - 141bpm
Rehab - 1 Hour
Wednesday 30/06/21
Bike (Turbo - 1 Hour)
Avg Cadence - 88
Avg Power - 170W
Avg HR - 125bpm
Thursday 01/07/21
Swim (3.4K - 1.23 Hours)
200m Warm up
1,000m X 3 (Paddles) (2 mins/rec)
200m Cool Down
Friday 02/07/21
Run - 28.0KM 2.20.00 (5.00) avhr - 147bpm
Saturday 03/07/21
Bike (Road - 119.88KM 4.14.12 28.3kph)
Avg Cadence - 82
Avg Power - 158W
Avg HR - 126bpm0 -
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Monday 05/07/21
Bike (Turbo - 1.07 Hours)
Avg Cadence - 80
Avg Power - 185W
Avg HR - 132bpm
Tuesday 06/07/21
Rehab - 1 Hour
Swim - (River - 1.91KM 40.10 2.06/100m)
Wednesday 07/07/21
Run - 9.0KM 43.45
3K WU - 14.51 (4.57) Avhr - 152bpm
(400m @4.31, 1 min/rec) X 10
2K CD - 10.50 (5.24) Avhr - 128bpm
Thursday 08/07/21
Bike (Turbo - 1.42 Hours)
Avg Cadence - 84
Avg Power - 196W
Avg HR - 153bpm
Friday 09/07/21
Swim (River - 2.10KM 46.37 2.13/100m)
Saturday 10/07/21
Bike (Road - 145.02KM 5.06.05 28.4KPH)
Avg Cadence - 85
Avg Power - 166W
Avg HR - 136bpm
Sunday 11/07/21
Run - 30.0KM 2.30.26 (5.01)
Tuesday 13/07/21
Rehab - 1 Hour
Run - 9.80KM 45.20
3K WU - 15.42 (5.14) avhr - 135bpm
(100m @3.43, 20 sec/rec, 200/300/400/600/800m @4.05)
(1K @4.22, 2 min/rec) X 2
2K CD - 9.40 (4.50) avhr - 140bpm
Swim (River - 2.01KM 38.22 1.54/100m)
Wednesday 14/07/21
Bike (Turbo - 1.06.40)
Avg Cadence - 89
Avg Power - 182W
Avg HR - 131bpm
Thursday 15/07/21
Run - 16.0KM 1.23.56 (5.14) avhr - 132bpm
Friday 16/07/21
Bike (Road - 43.60KM 1.29.11 (29.3KPH)
Avg Cadence - 83
Avg Power - 186W
Avg HR - 130bpm
Sunday 18/07/21
Brick - Swim (River 2.1KM 43.23 2.04/100m)
Brick - Bike (Road - 90.44KM 3.00.56 30.0KPH)
Avg Cadence - 85
Avg Power - 174W
Avg HR - 150bpm
Brick - Run - 18.0KM 1.34.11 (5.13) avhr - 154bpm
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Tuesday 20/07/21
Bike (Turbo - 1 Hour)
Avg Cadence - 87
Avg Power - 141W
Avg HR - 111bpm
Wednesday 21/07/21
Run - 7.0KM 38.14 (5.27) avhr - 133bpm
Swim - 3.0KM 1.03.01 (2.05/100m)
Thursday 22/07/21
Bike (Road - 134.90KM 4.51.19 27.5KPH)
Avg Cadence - 85
Avg Power - 155W
Avg HR - 127bpm
Friday 23/07/21
Run - 21.0KM 1.48.54 (5.11) avhr - 136bpm
Saturday 24/07/21
Bike (Turbo - 1.11 Hours)
Avg Cadence - 84
Avg Power - 163W
Avg HR - 119bpm
Sunday 25/07/21
Run - 15.0KM 1.15.37
3K WU - 16.37 (5.32) avhr - 140bpm
(1K @4.54, 1 min/rec) X 10
2K CD - 11.00 (5.30) avhr - 119bpm
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Monday 26/07/21
Rehab - 1 Hour
Swim (2.5K - 57 Mins)
Tuesday 27/07/21
Run - 9.20KM 44.31
3K WU - 16.13 (5.23) avhr - 152bpm
(200m @3.54, 20 sec/rec, 200m @3.54, 1 min/rec, 1K @4.16, 2 min/rec) X 3
2K CD - 10.49 (5.24) avhr - 157bpm
Wednesday 28/07/21
Bike (Turbo - 1.06 Hours)
Avg Cadence - 85
Avg Power - 190W
Avg HR - 131bpm
Thursday 29/07/21
Run - 10.0KM 49.25
3K WU - 15.24 (5.08) avhr - 129bpm
(1K @4.35, 1K @5.05) X 3
1K CD - 5.01 (5.01) avhr - 127bpm
Saturday 31/07/21
Run - 14.0KM 1.11.44 (5.07) avhr - 140bpm
Sunday 01/08/21
Brick - Bike (Road - 53.77KM 1.48.30 29.7KPH)
Avg Cadence - 88
Avg Power - 178W
Avg HR - 135bpm
Brick - Run - 6.0KM 27.23 (4.33) avhr - 146bpm
0 -
Monday 02/08/21
Rehab - 1 Hour
Tuesday 02/08/21
Run - 10.0KM 50.44
3K WU - 16.03 (5.21) avhr - 129bpm
(1K @4.38, 1K @4.58) X 2
3K CD - 15.29 (5.09) avhr - 130bpm
Swim - (River) (2.06KM 43.22 2.06/100m)
Thursday 05/08/21
Bike - 13.3KM 44.57 17.7kph
Avg Cadence - 65
Avg Power - 63W
Friday 06/08/21
Run - 3.86KM 20.58 (5.26)
Sunday 07/08/21
Ironman Tallinn
This event had been deferred from last year. This was my main goal this year to get a second full Ironman completed.
Training went well, and was looking forward to seeing where i was at. It was my first Triathlon since Barcelona IM 2019.
Arrived in Tallinn on Wednesday and really nice weather, blue skies, Temps of low 20 degrees, low wind. All week the weather was beautiful.
However that was all planned to change on Sunday for the event. My initial goal was to complete this with a sub 11 hour.
However, this went out the window when i saw the weather forecast and in the end finishing was an achievement in itself.
Swim
The swim was scheduled to take place in Lake Harku. One lap of the lake. My target time was 1.20 Hour as im not the best swimmer.
Very nervous at the start as per usual. Started near the back of the field due to my predicted time. This did not go well for me. Struggled from the beginning. The lake was very brown with lots of sediment. Their was no visibility under the water, and when i raised my head up to sight i could not see the buoys due to my googles fogging up and dark morning due to weather conditions. I had to stop on about half a dozen occasions to see where i was going. Really struggled for the first 300 meters and thought at one point, id have to quit as i was struggling to see where i was going, breathing was struggling due to my nerviousness.
Very windy and the lake was very choppy in places. I had not trained in the sea this year, only the local river which is very calm. I had a sick feeling in my stomach and vomited twice on the swim. Also started to get cramps in both my legs from bout 2K out. With all these issues, i was expecting to be slow, but i was even slower than i thought and knocked my confidence a bit.
Got out of the lake in a time of 1.29.05, way slower than i'd hoped.
T1
Again slow going through here. Was pelting down with rain and was trying to decided whether to wear a cycling top over the Trisuit. In the end i did and was glad i did. T1 approx 7 mins.
Bike
This was the worse part of the day. In Barcelona i had averaged 32.4kph and achieved a time of 5.33 Hours. I was aiming for 5.40, but knew this was not going to happen now, due to the conditions. Torrential rain fell all day, slippy conditions, winds of 30kph. Met a couple of people who came off at roundabouts and their day ended early.
From the beginning, i had no legs. My plan was to average about 175-180Watts for the duration, but at the start i was at about 170 and hanging on. Over the course of the bike, i found it a huge mental battle to keep going. My goal time was gone big time, weather was biblical at times. Stopped on three occasions to go to the toilet as mentally my mindset had changed to just finish. Managed to work through the course, nutrition stategy changed as one of my bottles felt off my bike in the first kilometer.
In the end i finished the bike in 6.21.24 at 28.1kph. So really poor, my average power was 160W, about 20Watts lower than id planned with times also being affected by the weather.
T2
Another slow Transition, bout 10 mins, again trying to change out of my gear which was soaking.
Run
Try to motivate myself for the run. Had not much confidence due to struggling in the bike/run and was thinking their must be something wrong with me. Took gels every 5K and water every station with some Coke and Bananas later on. Started off ok at about 3.40-3.45 pace. Was going well and managed to hold that pace until 30K. Then the wheels came off and just hung on as best i could till the end.
Finished in 3.53.42, so slipped a little in the last 10K. Was happy enough with the run, little slower than planned. But i passed hundreds of runners and enjoyed the run, even though the course is not great.
Overall time was 12.02 which was a good hour outside my target. Spoke to another few lads that competed on the day and all were between 30-70 mins off their target time. Definitely influenced by conditions but also by a poor bike performance.
Delighted to have completed my second Ironman and with a good run performance. Lots to think about, not really sure what happened with the bike. Will have to take a look at my bike as its not improving to my satisfaction.
3 -
Have"nt done a lot of training since the Ironman.
Took a week off and then went on family holiday taking it easy.
Monday 16/08/21
Run - 5.0KM 32.04 (6.25)
Wednesday 18/08/21
Run - 8.38KM 52.30 (6.16) avhr - 125bpm
Kayak - Glengarriff Harbour - 2.30 Hours
Friday 20/08/21
Hike - Dursey Island - 3.15 Hours
Sunday 22/08/21
Run - 10.0KM 51.57 (5.12) avhr - 147bpm
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Monday 23/08/21
Bike (Turbo - 1.00 Hour)
Avg Cadence - 94
Avg Power - 148W
Avg HR - 124bpm
Tuesday 24/08/21
Rehab - 1 Hour
Hike - (Slievenamon Hike - 2.10 Hours - With the Family)
Thursday 26/08/21
Run - 10.0KM 51.22 (5.08) avhr - 134bpm
Friday 27/08/21
Bike (Road - 61.1KM 1.58.59 30.8kph)
Avg Cadence - 89
Avg Power - 195W
Avg HR - 145bpm
Saturday 28/08/21
Rehab - 1 Hour
Sunday 29/08/21
Hike (Glenadalough Hike - 4.15 Hours - with the Family)
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Monday 30/08/21
Run - 10.0KM 51.15 (5.08) avhr - 136bpm
Bike (Turbo - 1.00 Hour)
Avg Cadence - 86
Avg Power - 159bpm
Avg HR - 118bpm
Wednesday 01/09/21
Rehab - 1 Hour
Thursday 02/09/21
Run - 10.0KM 51.09 (5.07) avhr - 136bpm
Saturday 04/09/21
Bike (Road - 80.80KM 2.50.05 Avg Speed - 28.5KPH)
Avg Cadence - 85
Avg Power - 175W
Avg HR - 137bpm
Sunday 05/09/21
Run - 10.0KM 49.34 (4.57) avhr - 149bpm
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Monday 06/09/21
Weights - (45 Mins)
Completed 3 Sets X 10 Reps
Chest Press - 35kg, Leg Abductors - 50kg, Leg Adductors - 50kg, Lat Pulldown - 35kg, Leg Curls - 15kg, Shoulder Press - 12.5kg, Glutes - 45kg, Landmine - 5kg & Bar, Leg Press - 65kg
Rehab - 1 Hour
Tuesday 07/09/21
Bike - (Turbo - 1 Hour)
Avg Cadence - 88
Avg Power - 162W
Avg HR - 129bpm
Thursday 09/09/21
Run - 10.0km 51.35 (5.10) avhr - 152bpm
Friday 10/09/21
Bike - Charity Cycle (Road - 149KM 4.35.20 Avg Speed - 32.5kph)
Avg Cadence - 85
Avg Power - 164W
Avg HR - 140bpm
Saturday 11/09/21
Run - 10.0km 51.22 (5.08) avhr - 139bpm
Sunday 12/09/21
Weights - 45 Mins
Completed 3 Sets X 10 Reps
Chest Press - 35kg, Leg Abductors - 55kg, Leg Adductors - 55kg, Lat Pulldown - 37.5kg, Leg Curls - 15kg, Shoulder Press - 15kg, Glutes - 47.5kg, Landmine - 5kg & Bar, Leg Press - 67.5kg
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Monday 13/09/21
Rehab - 1 Hour
Tuesday 14/09/21
Bike - (Turbo - 1 Hour)
Avg Cadence - 88
Avg Power - 172W
Avg HR - 128bpm
Wednesday 14/09/21
Run - 10.0KM 51.27 (5.09) avhr - 138bpm
Weights - 45 Mins
Chest Press - 35kg, Leg Abductors - 60kg, Leg Adductors - 60kg, Lat Pulldown - 40kg, Leg Curls - 17.5kg, Shoulder Press - 15kg, Glutes - 50kg, Landmine - 5kg & Bar, Leg Press - 70kg
Thursday 16/09/21
Bike - (Road - 1.59.05 59.60KM Avg Speed - 29.0kph)
Avg Cadence - 86
Avg Power - 197
Avg HR - 145bpm
Friday 17/09/21
Run - 10.0KM 51.26 (5.09) avhr - 139bpm
0 -
Monday 20/09/21
Weights - 45 Mins
Chest Press - 35kg, Leg Abductors - 65kg, Leg Adductors - 65kg, Lat Pulldown - 40kg, Leg Curls - 17.5kg, Shoulder Press - 15kg, Glutes - 50kg, Landmine - 5kg & Bar, Leg Press - 70kg
Rehab - 1 Hour
Tuesday 21/09/21
Run - 8.70KM 39.31
3K WU - 15.40 (5.13) avhr - 132bpm
(200m @3.52, 200m rec) X 5, (300m @3.56, 2 min/rec) X 3, (400m @3.50, 2 min/rec) X 2, (200m @3.46, 200m rec) X 5
2K CD - 9.37 (4.49) avhr - 142bpm
Wednesday 22/09/21
Bike - (Turbo - 1.07 Hours)
Avg Cadence - 88
Avg Power - 171W
Avg HR - 132bpm
Thursday 23/09/21
Run - 8.00KM 38.55
3K WU - 16.03 (5.20) avhr - 129bpm
(1K , 3 mins/rec) X 3 Paces were (4.19, 4.19, 4.17)
2K CD - 9.57 (4.58) avhr - 139bpm
Friday 24/09/21
Weights - 45 Mins
Chest Press - 37.5kg, Leg Abductors - 70kg, Lat Pulldown - 40kg, Leg Curls - 20kg, Shoulder Press - 15kg, Glutes - 52.5kg, Landmine - 5kg & Bar, Leg Press - 75kg
Saturday 25/09/21
Bike (Road - Club Spin - 93.9KM 3.11.09 Avg Speed - 29.5kph)
Avg Cadence - 82
Avg Power - 150W
Avg HR - 130bpm
Sunday 26/09/21
Run - 13.0KM 1.02.33
3K WU - 15.26 (5.08) avhr - 143bpm
10K - 47.07 (4.42) avhr - 151bpm
0 -
Monday 27/09/21
Weights - 45 Mins
Chest Press - 37.5kg, Leg Abductors - 75kg, Lat Pulldown - 40kg, Leg Curls - 22.5kg, Shoulder Press - 15kg, Glutes - 55kg, Landmine - 5kg & Bar, Leg Press - 80kg
Tuesday 28/09/21
Bike - (Turbo - 1.01 Hours)
Avg Cadence - 89
Avg Power - 163W
Avg HR - 125bpm
Wednesday 29/09/21
Run - 9.78KM 46.34
3K WU - 14.26 (4.48) avhr - 144bpm
(400m @4.13, recs @5.09) X 8
2K CD - 10.28 (5.14) avhr - 134bpm
Rehab - 1 Hour
Thursday 30/09/21
Weights - 45 Mins
Chest Press - 40kg, Leg Abductors - 80kg, Leg Adductors - 80kg, Lat Pulldown - 40kg, Leg Curls - 25kg, Shoulder Press - 15kg, Glutes - 55kg, Landmine - 5kg & Bar, Leg Press - 85kg
Friday 01/10/21
Run - 9.0KM 43.32
3K WU - 16.13 (5.24) avhr - 142bpm
(2K @4.22, 4.18, 3 mins/rec) X 2
2K CD - 9.59 (4.59) avhr - 139bpm
Saturday 02/10/21
Bike (Turbo - 1.30 Hours)
Avg Cadence - 89
Avg Power - 165W
Avg HR - 127bpm
Sunday 03/10/21
Run - 14.0KM 1.07.49
3K WU - 15.55 (5.17) avhr - 132bpm
11K - 51.54 (4.42) avhr - 146bpm
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Monday 04/10/21
Weights - 50 Mins
Chest Press - 40kg, Leg Abductors - 85kg, Leg Adductors - 85kg, Lat Pulldown - 42.5kg, Leg Curls - 25kg, Shoulder Press - 15kg, Glutes - 55kg, Landmine - 5kg & Bar, Leg Press - 90kg
Bike (Turbo - 1.01 Hours)
Avg Cadence - 91
Avg Power - 188W
Avg HR - 132bpm
Tuesday 05/10/21
Run - 10.80KM 53.44
3K WU - 16.21 (5.26) avhr - 144bpm
(300m @4.09, 100m @5.04 X 4, 3 mins/rec) X 3
3K CD - 16.20 (5.26) avhr - 132bpm
Rehab - 1 Hour
Wednesday 06/10/21
Bike (Turbo - 1.01 Hours)
Avg Cadence - 89
Avg Power - 187W
Avg HR - 138bpm
Thursday 07/10/21
Run - 9.50KM 46.27
3K WU - 15.59 (5.19) avhr - 135bpm
(1K @4.29, 2 mins/rec), (1.5K @4.32, 2 mins/rec), (2K @4.35, 3 mins/rec)
2K CD - 10.01 (5.01) avhr - 141bpm
Friday 08/10/21
Weights - 50 Mins
Chest Press - 40kg, Leg Abductors - 90kg, Leg Adductors - 90kg, Lat Pulldown - 42.5kg, Leg Curls - 27.5kg, Shoulder Press - 17.5kg, Glutes - 55kg, Landmine - 5kg & Bar, Leg Press - 90kg
Saturday 09/10/21
Run - 16.00KM 1.16.26
3K WU - 15.35 (5.11) avhr - 136bpm
13K - 1.00.51 (4.40) avhr - 151bpm
Sunday 10/10/21
Bike - (Road - Club Spin - 82.4KM 2.41.29 Avg Speed - 30.6KPH)
Avg Cadence - 84
Avg Power - 152
Avg HR - 123bpm
1 -
Monday 11/10/21
Weights - 50 Mins
Chest Press - 40kg, Leg Abductors - 95kg, Leg Adductors - 95kg, Lat Pulldown - 42.5kg, Leg Curls - 30kg, Shoulder Press - 17.5kg, Glutes - 57.5kg, Landmine - 5kg & Bar, Leg Press - 95kg
Tuesday 12/10/21
Bike - (Turbo - 1 Hour)
Avg Cadence - 86
Avg Power - 165W
Avg HR - 121bpm
Wednesday 13/10/21
Run - 9.93KM 47.41
2K WU - 10.17 (5.08) avhr 132bpm
Intervals (100,200,300,400 + Recs)
2K CD - 10.40 (5.19) avhr - 132bpm
Rehab - 1 Hour
Thursday 14/10/21
Bike - (Turbo - 1 Hour)
Avg Cadence - 90
Avg Power - 179W
Avg HR - 132bpm
Weights - 50 Mins
Chest Press - 40kg, Leg Abductors - 100kg, Leg Adductors - 100kg, Lat Pulldown - 42.5kg, Leg Curls - 32.5kg, Shoulder Press - 17.5kg, Glutes - 57.5kg, Landmine - 5kg & Bar, Leg Press - 95kg
Friday 15/10/21
Run - 10.0KM 46.41
3K WU - 14.24 (4.47) avhr - 149bpm
(2K @4.34, 1K @4.25)
(2K @4.35, 1K @4.23)
1K CD - 5.08 (5.08) avhr - 132bpm
Saturday 16/10/21
Bike - (Turbo - 1.30 Hours)
Avg Cadence - 87
Avg Power - 170W
Avg HR - 120bpm
Sunday 17/10/21
Run - 16.0KM 1.17.41
3K WU - 15.49 (5.16) avhr - 132bpm
13K - 1.01.52 (4.45) avhr - 148bpm
1 -
Monday 18/10/21
Weights - 50 Mins
Chest Press - 40kg, Leg Abductors - 100kg, Leg Adductors - 100kg, Lat Pulldown - 42.5kg, Leg Curls - 32.5kg, Shoulder Press - 17.5kg, Glutes - 57.5kg, Landmine - 5kg & Bar, Leg Press - 95kg
Bike - (Turbo - 1 Hour)
Avg Cadence - 90
Avg Power - 181W
Avg HR - 125bpm
Tuesday 19/10/21
Run - 8.00KM 39.26
3k WU - 15.37 (5.11) avhr - 137bpm
5K - 23.49 (4.45) avhr - 146bpm
Wednesday 20/10/21
Bike - (Turbo - 1 Hour)
Avg Cadence - 90
Avg Power - 186W
Avg HR - 129bpm
Thursday 21/10/21
Run - 9.00KM 43.35
3K - WU - 15.31 (5.10) avhr - 144bpm
(1K @4.28, 90 secs/rec) X 4
2K CD - 10.12 (5.05)
Rehab - 1 Hour
Saturday 23/10/21
Bike - (Turbo - 2 Hours)
Avg Cadence - 82
Avg Power - 179W
Avg HR - 134bpm
Sunday 24/10/21
Run - 17.00KM 1.22.15
3K WU - 15.37 (5.11) avhr - 135bpm
14K - 1.06.38 (4.45) avhr - 155bpm
1 -
Monday 25/10/21
Rehab - 1 Hour
Tuesday 26/10/21
Run - 8.60KM 39.40
3K WU - 15.45 (5.14) avhr - 143bpm
(200m @3.55, 30 sec/rec) X 4, (400m @4.02, 1 min/rec) X 3, (800m @4.10, 2 min/rec), (200m @3.58, 30 sec/recs) X 4
2K CD - 10.06 (5.03) avhr - 138bpm
Wednesday 26/10/21
Bike (Turbo - 1.04 Hours)
Avg Cadence - 88
Avg Power - 177W
Avg HR - 135bpm
Weights - 50 Mins
Chest Press - 40kg, Leg Abductors - 100kg, Leg Adductors - 100kg, Lat Pulldown - 42.5kg, Leg Curls - 32.5kg, Shoulder Press - 17.5kg, Glutes - 57.5kg, Landmine - 5kg & Bar, Leg Press - 95kg
Thursday 27/10/21
Run - 11.0KM 50.28
3K WU - 15.09 (5.03) avhr - 137bpm
(2K Reps , 2 min/rec) X 3. Rep paces (4.19, 4.17, 4.19)
2K CD - 9.29 (4.44) avhr - 146bpm
Saturday 30/10/21
Bike (Turbo - 1.30 Hours)
Avg Cadence - 87
Avg Power - 169W
Avg HR - 125bpm
Sunday 31/10/21
Run - 16.0KM 1.14.35
3K WU - 14.52 (4.56) avhr - 139bpm
(2K @4.41, 1K @4.27,) (2K @4.37, 2K @4.26), (2K @4.38, 2K @4.26)
2K CD - 9.40 (4.49)
1 -
Monday 01/11/21
Bike - (Turbo - 1.01.30)
Avg Cadence - 89
Avg Power - 185W
Avg HR - 127bpm
Rehab - 1 Hour
Tuesday 02/11/21
Run - 8.60KM 40.06
3K WU - 15.38 (5.12) avhr - 137bpm
(200m @3.55, 30 sec/rec) X 2, (300m @3.56, 1 min/rec), (600m @3.59, 2 min/rec), (400m @3.52, 1 min/rec) X 2
(800m @3.56, 2 min/rec), (200m @3.49, 30 sec/rec) X 2
2K CD - 10.23 (5.11) avhr - 137bpm
Weights - 50 Mins
Chest Press - 40kg, Leg Abductors - 100kg, Leg Adductors - 100kg, Lat Pulldown - 42.5kg, Leg Curls - 32.5kg, Shoulder Press - 17.5kg, Glutes - 57.5kg, Landmine - 5kg & Bar, Leg Press - 95kg
Wednesday 03/11/21
Bike - (Turbo - 1.00.00)
Avg Cadence - 88
Avg Power - 190W
Avg HR - 133bpm
Thursday 04/11/21
Run - 11.0KM 50.17
3K WU - 14.28 (4.48) avhr - 145bpm
(1K @4.03, 1K @4.17, 3 mins/rec) X 3
2K CD - 10.49 (5.23) avhr - 138bpm
Friday 05/11/21
Weights - 45 Mins
Chest Press - 40kg, Leg Adductors - 105kg, Lat Pulldown - 42.5kg, Leg Curls - 35kg, Shoulder Press - 17.5kg, Glutes - 60kg, Landmine - 5kg & Bar, Leg Press - 95kg
Saturday 06/11/21
Run - 15.0KM 1.08.25
3K WU - 14.45 (4.55) avhr - 141bpm
(2K @4.30, 2K @4.23), (2K @4.31, 2K @4.21), (1K @4.30)
2K CD - 9.39 (4.48) avhr - 145bpm
Sunday 07/11/21
Bike (Road - 53.70KM 1.56.43 Avg Speed - 27.6kph)
Avg Cadence - 87
Avg Power - 180W
Avg HR - 131bpm
1 -
Tuesday 09/11/21
Bike (Turbo - 1.00 Hour)
Avg Cadence - 87
Avg Power - 188W
Avg HR - 128bpm
Wednesday 10/11/21
Run - 9.00KM 41.23
3K WU - 15.14 (5.04) avhr - 133bpm
(400m @3.55, 1 min/rec) X 2, (800m @3.57, 2 min/rec) X 3, (200m @3.47, 30 secs/rec) X 4
2K CD - 10.29 (5.15) avhr - 131bpm
Weights - 45 Mins
Chest Press - 40kg, Leg Adductors - 105kg, Lat Pulldown - 42.5kg, Leg Curls - 35kg, Shoulder Press - 17.5kg, Glutes - 60kg, Landmine - 5kg & Bar, Leg Press - 95kg
Thursday 11/11/21
Bike (Turbo - 1.00.30 Hour)
Avg Cadence - 89
Avg Power - 168W
Avg HR - 125bpm
Rehab - 1 Hour
Friday 12/11/21
Run - 13.0KM 59.03
3K WU - 14.16 (4.44) avhr - 140bpm
(2K @4.14, 2 mins/rec), (3K @4.14, 3 mins/rec) X 2
2K CD - 10.53 (5.25) avhr - 137bpm
Saturday 13/11/21
Bike (Turbo - 1. 30 Hours)
Avg Cadence - 85
Avg Power - 170W
Avg HR - 115bpm
Sunday 14/11/21
Run - 17.0KM 1.18.04
3K WU - 14.55 (4.58) avhr -136bpm
(5K @4.26, 2K @4.32) (5K @4.26)
2K CD - 9.43 (4.51) avhr - 141bpm
1 -
Monday 15/11/21
Weights - 45 Mins
Chest Press - 40kg, Leg Adductors - 105kg, Lat Pulldown - 42.5kg, Leg Curls - 35kg, Shoulder Press - 17.5kg, Glutes - 60kg, Landmine - 5kg & Bar, Leg Press - 95kg
Tuesday 16/11/21
Run - 7.40KM 37.29
3K WU - 16.12 (5.24)
(200m @4.17, 90 secs/rec) X 2, (400m @4.18, 90 secs/rec) X 2, (600m @4.20, 2 mins/rec) X 2
2K CD - 10.55 (5.28)
Rehab - 1 Hour
Wednesday 17/11/21
Bike - (Turbo - 1 Hour)
Avg Cadence - 86
Avg Power - 163W
Thursday 18/11/21
Run - 8.00KM 40.30
3K WU - 15.45 (5.15)
5K - 24.45 (4.59, 4.49, 4.59, 4.49, 5.07)
Saturday 19/11/21
Beat the Train 10 Mile Run
Decided to give this one a go. Ran a 10 mile run 12 months ago on the same course and finished in 1.10.41 which was ten seconds outside my PB. Felt confident i could beat this. Training has been going well, feeling good on some hard sessions and was going to wear my vaporflys which are worth a couple of mins to me.
Plan was to set off at 4.20 pace and hopefully after 5 KM's to up the pace slightly. Started with the 70 minute pacer, but almost immediately i started off too fast. Went off in front of the pacer with four other runners at 4.10 pace. My legs didnt want to seem to slow down and so i chanced staying at this pace as it felt ok. After about 5 KM's, the average pace was 4.08 and the course started to get a little lumpy. I let the four guys go in front of me and i stayed about 30 meters behind. I managed to hold this pace. Over the next three KM's, i passed two of the runners that had moved ahead and a couple of others that had started with the 65 minute pacer and fallen behind.
i went through 10K in 41.25 and was working hard. Passed another of the original group of four and another couple of runners from 65 minute group. My average pace was now 4.07 and i was holding this but was aware that the last 2KM had an uphill drag. Managed to keep hold of this pace, passed one or two other runners and was really feeling it on the last KM. Was aware that it was going to be a big PB, but just wanted to hold the pace until the end to get the best result possible. Delighted at the finish with a time of 1.06.44 PB (Nearly 4 minute PB).
Sunday 20/11/21
Hike - 10.66KM 2.28.00 Hours
Decided to loosen out the legs with a family hike on Sunday Morning. Legs stiff and sore, but not too bad.
6 -
Monday 22/11/21
Bike - (Turbo - 1.10 Hours)
Avg Cadence - 88
Avg Power - 162W
Avg HR - 118bpm
Tuesday 23/11/21
Run - 9.00KM 43.21
3K WU - 15.53 (5.17) avhr - 133bpm
(300m @4.07, 100m @5.50) X 10
2K CD - 9.37 (4.48) avhr - 142bpm
Wednesday 24/11/21
Bike - (Turbo - 1.07 Hours)
Avg Cadence - 86
Avg Power - 170W
Avg HR - 125bpm
Weights - 45 Mins
Chest Press - 40kg, Leg Abductors - 105kg, Leg Adductors - 105kg, Lat Pulldown - 42.5kg, Leg Curls - 35kg, Shoulder Press - 17.5kg, Glutes - 60kg, Leg Press - 95kg
Thursday 25/11/21
Run - 10.60KM 49.03
3K WU - 14.29 (4.49) avhr - 145bpm
(1K @4.09, 2 mins/rec), (1.6K @4.19, 2 mins/rec), (2K @4.18, 3 mins/rec)
2K CD - 14.54 (4.58) avhr -145bpm
Saturday 27/11/21
Bike -(Turbo - 1.30 Hours)
Avg Cadence - 87
Avg Power - 169W
Avg HR - 122bpm
Sunday 26/11/21
Run - 20.0KM 1.36.17
3K WU - 15.33 (5.11) avhr - 139bpm
17K - 1.20.44 (4.44) avhr - 152bpm
0 -
Monday 29/11/21
Bike (Turbo - 1 Hour)
Avg Cadence - 85
Avg Power - 185W
Avg HR - 135bpm
Weights - 50 Mins
Chest Press - 40kg, Leg Abductors - 105kg, Leg Adductors - 105kg, Lat Pulldown - 42.5kg, Leg Curls - 35kg, Shoulder Press - 17.5kg, Glutes - 60kg, Landmine - 5kg + bar, Leg Press - 95kg
Tuesday 30/11/21
Run - 9.60KM 43.15
3K WU - 15.36 (5.11) avhr - 148bpm
(400m @3.57, 1 min/rec, 800m @4.01, 2 mins/rec) X3
(200m @3.33, 40 secs/rec) X 5
2K CD - 9.41 (4.50) avhr - 155bpm
Rehab - 1 Hour
Wednesday 01/12/21
Bike (Turbo - 1.06.30)
Avg Cadence - 87
Avg Power - 177W
Avg HR - 124bpm
Thursday 02/12/21
Weights - 50 Mins - 3 Sets X 10 Reps
Chest Press - 40kg, Leg Abductors - 110kg, Leg Adductors - 110kg, Lat Pulldown - 45kg, Leg Curls - 37.5kg, Shoulder Press - 17.5kg, Glutes - 60kg, Landmine - 5kg + bar, Leg Press - 100kg
Friday 03/12/21
Run 21.0KM 1.42.08
3K WU - 15.42 (5.13) avhr - 140bpm
18K - 1.26.26 (4.48) avhr - 154bpm
Saturday 04/12/21
Bike (Turbo - 1.30 Hours)
Avg Cadence - 81
Avg Power - 173W
Avg HR - 128bpm
Sunday 05/12/21
Run - 10.0KM 45.54
3K WU - 14.28 (4.49) avhr - 145bpm
(1K @4.09, 2 mins/rec) X 4
3K CD - 14.50 (4.56) avhr - 141bpm
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Monday 06/12/21
Weights - 50 Mins - 3 Sets X 10 Reps
Chest Press - 40kg, Leg Abductors - 115kg, Leg Adductors - 115kg, Lat Pulldown - 45kg, Leg Curls - 37.5kg, Shoulder Press - 20kg, Glutes - 65kg, Landmine - 5kg + bar, Leg Press - 100kg
Tuesday 07/12/21
Bike (Turbo - 1.10 Hours)
Avg Cadence - 88
Avg Power - 184W
Avg HR - 131bpm
Wednesday 08/12/21
Run - 7.70KM 35.26
3K WU - 15.42 (5.13) avhr -141bpm
(200m @3.41, 1 min/rec, 300m @3.43, 1 min/rec, 400m @3.46, 2 mins/rec) X 3
2K CD - 9.38 (4.38) avhr - 149bpm
Rehab - 1 Hour
Thursday 09/12/21
Bike (Turbo - 1.05 Hours)
Avg Cadence - 90
Avg Power - 182W
Avg HR - 133bpm
Weights - 50 Mins - 3 Sets X 10 Reps
Chest Press - 40kg, Leg Abductors - 120kg, Leg Adductors - 120kg, Lat Pulldown - 45kg, Leg Curls - 37.5kg, Shoulder Press - 20kg, Glutes - 65kg, Landmine - 5kg + bar, Leg Press - 100kg
Friday 09/12/21
Run - 10.0KM 49.10
3K WU - 16.21 (5.26) avhr - 132bpm
(1K @4.33, 2 mins/rec) (3K @4.24)
3K CD - 15.04 (5.01)
Saturday 10/12/21
Bike (Turbo - 1.34 Hours)
Avg Cadence - 88
Avg Power - 164W
Avg HR - 118bpm
Sunday 11/12/21
Run - 22.0KM 1.46.47
3K WU - 15.38 (5.12) avhr - 136bpm
19K - 1.31.09 (4.47) avhr - 152bpm
0 -
Monday 13/12/21
Weights - 50 Mins - 3 Sets X 10 Reps
Chest Press - 40kg, Leg Abductors - 120kg, Leg Adductors - 120kg, Lat Pulldown - 45kg, Leg Curls - 37.5kg, Shoulder Press - 20kg, Glutes - 65kg, Landmine - 5kg + bar, Leg Press - 105kg
Rehab - 1 Hour
Tuesday 14/12/21
Run - 9.80KM 49.24
3K WU - 16.12 (5.23) avhr - 153bpm
(200m @4.14, 2 mins/rec, 400m @4.28, 2 mins/rec, 600m @4.29, 2 mins/rec) X 2
2K CD - 10.52 (5.26) avhr - 132bpm
Wednesday 15/12/21
Bike (Turbo - 1.00 Hour)
Avg Cadence - 91
Avg Power - 157W
Avg HR - 113bpm
Thursday 16/12/21
Run - 10.0KM 49.32
3K WU - 16.24 (5.28) avhr - 134bpm
(1K @4.30, 2K @4.40) X 2
1K CD - 5.28 (5.28) avhr - 133bpm
Saturday 18/12/21
Run - Warm up - 3.00KM 15.38 (5.12) avhr - 136bpm
Focus on Fitness Half Marathon
My Coach organised a Half Marathon for saturday morning and 16 of us took part.
I had ran a PB of 1.31.24 in May. Based on my 10 mile race time of 4 weeks ago, i was hoping to go under 90 minutes for the first time.
Started off conservatively, at about 4.25 avg pace. The first 10 KM's had a gradual up hill which i found tougher than expected. I had ran the course last May and found it a very comfortable course. However, today, i struggled all the way through, never felt great. Both legs were hurting more than expected. Had received my booster vaccine on Wednesday and was under the weather Thursday, but felt fine since, so not sure if it had any impact. Managed to reach the 10KM mark averaging about 4.23 per KM, and was hoping to kick on a little bit for the rest of the run as their was some good downhill stretches.
Took a gel at 11KM and concentrated on picking up the pace. Legs were feeling it though and unable to increase pace by a significant amount. Nevertheless, with the downhill stretches, i was gaining some time. By 18 KM, my average pace was at 4.20 per KM and a fast last section mostly downhill helped. Last 3 KM's i ran in 4.05, 4.10, 4.04.
Finished in a time of 1.31.04 PB, which was a PB of 20 seconds. Not exactly the result i was looking for. But nevertheless a PB even, though i didn't feel great all through. Managed to finish 4th out of the 16 runners, which i was happy with.
5 -
Monday 20/12/21
Weights - 50 Mins - 3 Sets X 10 Reps
Chest Press - 40kg, Leg Abductors - 120kg, Leg Adductors - 120kg, Lat Pulldown - 45kg, Leg Curls - 37.5kg, Shoulder Press - 20kg, Glutes - 65kg, Landmine - 5kg + bar, Leg Press - 105kg
Rehab - 1 Hour
Tuesday 21/12/21
Run - 9.60KM 48.45
3K WU - 16.38 (5.32) avhr - 132bpm
(300m @4.08, 100m @4.53) X 3, 3 mins/rec
(300m @4.08, 100m @4.53) X 3, 3 mins/rec
(300m @4.08, 100m @4.53) X 3
3K CD - 16.31 (5.30) avhr - 130bpm
Thursday 23/12/21
Bike (Turbo - 1.01 Hours)
Avg Cadence - 88
Avg Power - 188W
Avg HR - 143bpm
Friday 24/12/21
Run - 13.0KM 1.02.40
3K WU - 15.27 (5.08) avhr - 137bpm
13K - 47.13 (4.43) avhr - 155bpm
Sunday 26/12/21
Walk - 45 Mins
Family walk, just shed some of the excesses of the last few days.
2 -
Not a bad half TT at all, and I would not discount the effects of the booster. Congrats on the PB effort.
Why the gel at halfway? Seems more trouble than it’s worth. No need to top up glycogen levels in a <120-min race.
1 -
A PB in a time trial even with other runners is always harder than a race. Well done
1 -
Thanks Murph_D. Overall i was happy with the run. Think on a very flat course, i might nip under the 90 minutes.
Think you might be right about the gel. Dont think i needed it and didnt feel like i got a boost from it. My coach had said to me to take a gel,but to be honest over that distance i don't think it gave me much help.
1 -
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Monday 27/12/21
Rehab - 1 Hour
Tuesday 28/12/21
Run - 9.80KM 45.52
3K WU - 15.39 (5.12) avhr - 152bpm
(100m @4.04, 200/300/400/600/800m @4.18 with recs)
(1K @4.20, 2 mins/rec) X 2
2K CD - 9.35 (4.47) avhr - 150bpm
Wednesday 29/12/21
Bike (Turbo - 40 mins)
Avg Cadence - 93
Avg Power - 169W
Avg HR - 130bpm
Thursday 30/12/21
Run - 9.00KM 43.45
3K WU - 15.41 (5.13) avhr - 141bpm
(1K @4.25, 3 mins/rec), (2K @4.28, 3 mins/rec), (1K @4.23, 3 mins/rec)
2K CD - 10.20 (5.10) avhr - 143bpm
Friday 31/12/21
Bike (Turbo - 40 Mins)
Avg Cadence - 94
Avg Power - 170W
Avg HR - 121bpm
Saturday 01/01/22
Run - 13.0KM 1.03.26 (4.52)
Mountain run. Normally do this run every New Year. Very hilly run and great way to blow off the cobwebs.
Tough but really enjoyed it.
2 -
Monday 03/01/22
Weights - 50 Mins - 3 Sets X 10 Reps
Chest Press - 40kg, Leg Abductors - 120kg, Leg Adductors - 120kg, Lat Pulldown - 45kg, Leg Curls - 37.5kg, Shoulder Press - 20kg, Glutes - 65kg, Landmine - 5kg + bar, Leg Press - 105kg
Rehab - 1 Hour
Tuesday 04/01/22
Run - 8.60KM 40.20
3K WU - 15.56 (5.18) avhr -143bpm
(800m @4.23, 90 secs/rec), (600m @4.14, 90 secs/rec), (400m @4.05, 1 min/rec), (200m @4.01, 3 mins/rec), (400m @4.04, 1 min/rec) X 4
2K CD - 9.34 (4.47) avhr - 155bpm
Wednesday 05/01/22
Bike (Turbo - 1.00.30)
Avg Cadence - 91
Avg Power - 186W
Avg HR - 138bpm
Thursday 06/01/22
Run - 9.00KM 42.33
3K WU - 15.19 (5.06) avhr - 140bpm
(1K @4.15, 2 mins/rec) X 4
2K CD - 10.14 (5.06) avhr - 142bpm
Friday 07/01/22
Bike (Turbo - 40 Mins)
Avg Cadence - 88
Avg Power - 171W
Avg HR - 121bpm
Weights - 50 Mins - 3 Sets X 10 Reps
Chest Press - 40kg, Leg Abductors - 120kg, Leg Adductors - 120kg, Lat Pulldown - 45kg, Leg Curls - 40kg, Shoulder Press - 20kg, Glutes - 70kg, Landmine - 5kg + bar, Leg Press - 105kg
Saturday 08/01/22
Run - 16.0KM 1.18.06
3K WU - 15.20 (5.06) avhr - 143bpm
13K - 1.02.46 (4.49) avhr - 153bpm
Sunday 09/01/22
Bike (Road - 53.9KM 1.57.00 Avg Speed - 27.5KPH)
Avg Cadence - 86
Avg Power - 180W
Avg HR - 130bpm
1 -
Monday 10/01/22
Weights - 50 Mins - 3 Sets X 10 Reps
Chest Press - 40kg, Leg Abductors - 120kg, Leg Adductors - 120kg, Lat Pulldown - 45kg, Leg Curls - 40kg, Shoulder Press - 20kg, Glutes - 70kg, Landmine - 5kg + bar, Leg Press - 110kg
Bike (Turbo - 1.00 Hours)
Avg Cadence - 87
Avg Power - 170W
Avg HR - 126bpm
Tuesday 11/01/22
Run - 9.00KM 41.33
3K WU - 15.48 (5.15) avhr - 133bpm
(200m @4.00, 1 min/rec) X 4, (400m @4.04, 1 min/rec) X 3, (600m @4.09, 90 secs/rec) X 2, (200m @3.58, 1 min/rec) X 4
2K CD - 9.33 (4.46) avhr - 142bpm
Rehab - 1 Hour
Wednesday 12/01/22
Bike (Turbo - 1.00 Hours)
Avg Cadence - 87
Avg Power - 194
Avg HR - 143bpm
Thursday 13/01/22
Run - 9.50KM 44.23
3K WU - 15.17 (5.05) avhr - 139bpm
(1K @4.16, 2 mins/rec), (1.5K @4.11, 2 mins/rec), (2K @4.14, 2 mins/rec)
2K CD - 10.05 (5.02) avhr - 142bpm
Friday 14/01/22
Weights - 50 Mins - 3 Sets X 10 Reps
Chest Press - 40kg, Leg Abductors - 120kg, Leg Adductors - 120kg, Lat Pulldown - 45kg, Leg Curls - 40kg, Shoulder Press - 20kg, Glutes - 70kg, Landmine - 5kg + bar, Leg Press - 110kg
Saturday 15/01/22
Run 1 - 15.00KM 1.14.14
3K WU - 15.37 (5.12) avhr - 140bpm
12K - 58.37 (4.52) avhr - 150bpm
Run 2 - 5.00KM 24.24 (4.53) avhr - 148bpm
Sunday 16/01/22
Bike (Road - 53.60KM 1.59.20 Avg Speed - 27.0KPH)
Avg Cadence - 87
Avg Power - 180W
1 -
Monday 17/01/22
Weights - 50 Mins - 3 Sets X 10 Reps
Chest Press - 40kg, Leg Abductors - 120kg, Leg Adductors - 120kg, Lat Pulldown - 45kg, Leg Curls - 42.5kg, Shoulder Press - 20kg, Glutes - 70kg, Landmine - 5kg + bar, Leg Press - 110kg
Rehab - 1 Hour
Wednesday 19/01/22
Bike (Turbo - 59.30 Mins)
Avg Cadence - 88
Avg Power - 193
Avg HR - 152bpm
Thursday 20/01/22
Run - 11.0KM 51.36
3K WU - 15.23 (5.07) avhr - 139bpm
(2K @4.21, 2 mins/rec) X 3
2K CD - 10.07 (5.02) avhr - 144bpm
Friday 21/01/22
Weights - 50 Mins - 3 Sets X 10 Reps
Chest Press - 40kg, Leg Abductors - 120kg, Leg Adductors - 120kg, Lat Pulldown - 45kg, Leg Curls - 42.5kg, Shoulder Press - 20kg, Glutes - 70kg, Landmine - 5kg + bar.
Run - 5.00KM 25.33 (5.07) avhr - 135bpm
Saturday 22/01/22
Run - 20.0KM 1.40.05
3K WU - 15.21 (5.07) avhr - 146bpm
17K - 1.24.44 (4.59) avhr - 150bpm
Sunday 23/01/22
Bike - (Road - 78.62KM 2.55.46 Avg Speed - 26.8KPH)
Avg Cadence - 87
Avg Power - 172W
Avg HR - 130bpm
1 -
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Monday 24/01/22
Weights - 40 Mins - 2 Sets X 10 Reps
Chest Press - 40kg, Leg Abductors - 80kg, Leg Adductors - 80kg, Lat Pulldown - 45kg, Leg Curls - 42.5kg, Shoulder Press - 20kg, Glutes - 70kg, Landmine - 5kg + bar,
2 Sets X 20 Reps
Leg Press - 50kg, Glute Bridge - 8kg
Bike - (Turbo - 1 Hour)
Avg Cadence - 87
Avg Power - 182W
Avg HR - 126bpm
Tuesday 25/01/22
Run - 8.60KM 40.53
3K WU - 15.48 (5.16) avhr - 134bpm
(200m @4.10, 200m @4.40, 300m @4.10, 100m @4.40, 400m @4.10, 3 mins/rec) X 3
2K CD - 9.37 (4.48)
Wednesday 26/01/22
Rehab - 1 Hour
Bike - (Turbo - 45 Mins)
Avg Cadence - 87
Avg Power - 166W
Avg HR - 127bpm
Thursday 27/01/22
Run - 11.0KM 51.38
3K WU - 15.23 (5.07) avhr - 142bpm
(3K @4.24, 2 mins/rec), (2K @4.19, 2 mins/rec), (1K @4.09, 2 mins/rec)
2K CD - 10.16 (5.08) avhr - 144bpm
Friday 28/01/22
Weights - 40 Mins - 2 Sets X 10 Reps
Chest Press - 40kg, Leg Abductors - 80kg, Leg Adductors - 80kg, Lat Pulldown - 45kg, Leg Curls - 42.5kg, Shoulder Press - 20kg, Glutes - 70kg, Landmine - 5kg + bar,
2 Sets X 20 Reps
Leg Press - 52.5kg, Glute Bridge - 10kg
Saturday 29/01/22
Run 1 - 15.0KM 1.15.55
3K WU - 15.27 (5.08) avhr - 155bpm
12K - 1.00.28 (5.02) avhr - 152bpm
Run 2 - 10KM 49.43 (4.58) avhr - 145bpm
Sunday 30/01/22
Bike - (Road - 36.80KM 1.29.01 Avg Speed - 24.8KPH)
Avg Cadence - 86
Avg Power - 165W
Avg HR - 123bpm
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Monday 31/01/22
Weights - 40 Mins - 2 Sets X 10 Reps
Chest Press - 40kg, Leg Abductors - 80kg, Leg Adductors - 80kg, Lat Pulldown - 45kg, Leg Curls - 42.5kg, Shoulder Press - 20kg, Glutes - 70kg, Landmine - 5kg + bar,
2 Sets X 20 Reps
Leg Press - 55kg, Glute Bridge - 12.5kg
Swim - 1,000m 27.00
200 FC
100m X 6 (20 secs/rec)
200m FC
Tuesday 01/02/22
Run - 9.76KM 49.42
3K WU - 16.17 (5.25) avhr - 128bpm
(200m @4.22, 2 mins @5.04) X 2, (400m @4.20, 2 mins @5.04) X 2, (600m @4.20, 2 mins @5.04) X 2
2K CD - 11.00 (5.29) avhr - 133bpm
Rehab - 1 Hour
Wednesday 02/02/22
Bike - (Turbo - 1 Hour)
Avg Power - 156W
Avg HR - 126bpm
Thursday 03/02/22
Run - 10.0KM 49.54 (4.59) avhr - 144bpm
Friday 04/02/22
Bike - (Turbo - 1.30 Hours)
Avg Cadence - 88
Avg Power - 153W
Avg HR - 113bpm
Saturday 05/02/22
Run - (Threadmill - 20.0KM 1.38.43 (4.56) avhr - 155bpm)
Calf/Shin issues so decided to do some of my running on treadmill for the next while.
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Monday 07/02/22
Swim - 1,000m - 27.00
200 FC
100m X 6 (20 secs/rec)
200m FC
Bike - (Turbo - 1 Hour)
Avg Cadence - 87
Avg Power - 155W
Avg HR - 114bpm
Tuesday 08/02/22
Run - 9.60KM 47.30 (On Treadmill)
3K WU - 16.30 (5.30) avhr - 136bpm
(400m @4.20, 30 secs/rec), (600m @4.20, 1 min/rec), (800m @4.20, 2 mins/rec), (600m @4.20, 1 min/rec) X 2, (800m @4.20, 2 mins/rec) X 2
2K CD - 11.00 (5.30)
Rehab - 1 Hour
Wednesday 09/02/22
Bike - (Turbo - 1.07 Hours)
Avg Cadence - 89
Avg Power - 187W
Avg HR - 136bpm
Friday 11/02/22
Run - 15.0KM 1.15.31 (Half Treadmill, Half Track)
3K WU - 15.45 (5.15) avhr - 140bpm
4.5K - 22.30 (5.00) avhr - 149bpm
7.5K - 37.16 (4.58) avhr - 148bpm
Saturday 12/02/22
Run - 15.0KM 1.15.46 (Half Treadmill, Half Run)
3K WU - 15.45 (5.15) avhr - 144bpm
4.5K - 22.30 (5.00) avhr - 148bpm
7.5K - 37.31 (4.59) avhr - 148bpm
Sunday 13/02/22
Bike - (Turbo - 1.30 Hours)
Avg Cadence - 88
Avg Power - 154bpm
Avg HR - 120bpm
0 -
Monday 14/02/22
Weights - 40 Mins - 2 Sets X 10 Reps
Chest Press - 40kg, Leg Abductors - 80kg, Leg Adductors - 80kg, Lat Pulldown - 45kg, Leg Curls - 42.5kg, Shoulder Press - 20kg, Glutes - 70kg, Landmine - 5kg + bar,
2 Sets X 20 Reps
Leg Press - 55kg, Glute Bridge - 12.5kg
Swim - 1,000m - 26.00
200 FC
100m X 6 (20 secs/rec)
200m FC
Tuesday 15/02/22
Run - 8.75KM 43.50
3K WU - 16.30 (5.30) avhr - 134bpm
(750m @4.25, 1 mins/rec) X 5
2K CD - 10.40 (5.20)
Wednesday 16/02/22
Rehab - 1 Hour
Thursday 17/02/22
Run 1 - 15.0KM 1.15.53
3K WU - 15.45 (5.15) avhr - 143bpm
12K - 1.00.00 (5.00) avhr - 150bpm
Run 2 - 15.0KM 1.16.30
3K WU - 15.45 (5.15) avhr - 139bpm
12K - 1.00.45 (5.04) avhr - 147bpm
Friday 18/02/22
Bike - (Turbo - 1.30 Hours)
Avg Cadence - 87
Avg Power - 155W
Avg HR - 115bpm
Saturday 19/02/22
Run - 11.0KM 54.53
3K WU - 16.17 (5.24) avhr - 136bpm
(3K @4.35, 2 mins/rec) X 2
2K CD - 11.06 (5.32) avhr - 136bpm
Sunday 20/02/22
Bike - (Turbo - 1.03.30)
Avg Cadence - 87
Avg Power - 184W
Avg HR - 132bpm
0 -
Monday 21/02/22
Weights - 40 Mins - 2 Sets X 10 Reps
Chest Press - 40kg, Leg Abductors - 80kg, Leg Adductors - 80kg, Lat Pulldown - 45kg, Leg Curls - 42.5kg, Shoulder Press - 20kg, Glutes - 70kg, Landmine - 5kg + bar,
2 Sets X 20 Reps
Leg Press - 57.5kg, Glute Bridge - 12.5kg
Rehab - 1 Hour
Tuesday 22/02/22
Run - 13.0KM 1.05.06
3K WU - 16.12 (5.24) avhr - 141bpm
(3K @4.34, 1K @5.21) X 2
2K CD - 10.48 (5.24) avhr - 139bpm
Swim - 1,000m - 28.00
200 FC
100m X 6 (20 secs/rec)
200m FC
Wednesday 23/02/22
Bike - (Turbo - 1.00 Hour)
Avg Cadence - 88
Avg Power - 194
Avg HR - 141bpm
Thursday 24/02/22
Run - 11.0KM 58.46
3K WU - 16.08 (5.22) avhr - 139bpm
Hill Repts (500m @4.30, 500m @5.57) X 6
2K CD - 11.15 (5.36) avhr - 131bpm
Saturday 26/02/22
Run - 22.0KM 1.51.05
3K WU - 15.45 (5.15) avhr - 139bpm
19K - 1.35.20 (5.00) avhr - 152bpm
Sunday 27/02/22
Run - 15.0KM 1.16.07
3K WU - 15.45 (5.15) avhr - 136bpm
12K - 1.00.32 (5.02) avhr - 145bpm
1 -
Monday 28/02/22
Rehab - 1 Hour
Tuesday 01/03/22
Run - 8.00KM 40.29 (5.04) avhr - 136bpm
Wednesday 02/03/22
Bike - (Turbo - 51.30 Mins)
Avg Cadence - 87
Avg Power - 176W
Avg HR - 132bpm
Thursday 03/03/22
Run - 8.00KM 39.48 (4.58) avhr - 146bpm
Friday 04/03/22
Weights - 40 Mins - 2 Sets X 10 Reps
Chest Press - 40kg, Leg Abductors - 80kg, Leg Adductors - 80kg, Lat Pulldown - 45kg, Shoulder Press - 20kg, Landmine - 5kg + bar,
1 Sets X 20 Reps - Leg Curls - 40kg
2 Sets X 25 Reps - Leg Press - 55kg,
2 Sets X 20 Reps - Glute Bridge - 25kg
3 Sets X 10 Reps - Box Jumps
Saturday 05/03/22
Run - 27.0KM 2.15.07
3K WU - 15.45 (5.15) avhr - 133bpm
24K - 1.59.22 (4.58) avhr - 151bpm
Sunday 06/03/22
Bike - (Road - 50.2KM 1.53.17 Avg Speed - 26.6kph)
Avg Cadence - 87
Avg Power - 166W
Avg HR - 128bpm
1 -
Monday 07/03/22
Rehab - 1 Hour
Tuesday 08/03/22
Run - 9.00KM 44.00
3K WU - 15.49 (5.15) avhr - 138bpm
(400m @4.20, 1 min/rec) X 10
2K CD - 10.51 (5.26) avhr - 131bpm
Wednesday 09/03/22
Weights - 45 Mins - 2 Sets X 10 Reps
Chest Press - 40kg, Leg Abductors - 80kg, Leg Adductors - 80kg, Lat Pulldown - 45kg, Shoulder Press - 20kg, Landmine - 5kg + bar,
1 Sets X 20 Reps - Leg Curls - 40kg
2 Sets X 25 Reps - Leg Press - 55kg,
2 Sets X 20 Reps - Glute Bridge - 25kg
3 Sets X 10 Reps - Box Jumps
Swim - 1,000m - 28.00
200 FC
100m X 6 (20 secs/rec)
200m FC
Thursday 10/03/22
Run 1 - 20.0KM 1.41.15
3K WU - 15.35 (5.11) avhr - 150bpm
17K - 1.25.40 (5.02) avhr - 152bpm
Run 2 - 15.0KM 1.17.55 (5.12) avhr - 144bpm
Friday 11/03/22
Bike (Turbo - 13.05 Mins) Got puncture on back tyre.
Saturday 12/03/22
Run - 11.0KM 53.22
3K WU - 16.00 (5.20) avhr - 132bpm
(3K @4.30, 3 mins/rec) (1K @4.25, 90 secs/rec) X 3
2K CD - 10.40 (5.20) avhr - 134bpm
Sunday 13/03/22
Bike (Turbo - 59 Mins)
Avg Cadence - 88
Avg Power - 168W
Avg HR - 119bpm
1 -
Monday 14/03/22
Weights - 45 Mins - 2 Sets X 10 Reps
Chest Press - 40kg, Leg Abductors - 80kg, Leg Adductors - 80kg, Lat Pulldown - 45kg, Shoulder Press - 20kg, Landmine - 5kg + bar,
1 Sets X 20 Reps - Leg Curls - 40kg
2 Sets X 25 Reps - Leg Press - 57.5kg,
2 Sets X 20 Reps - Glute Bridge - 25kg
3 Sets X 10 Reps - Box Jumps
Rehab - 1 Hour
Tuesday 15/03/22
Run - 10.40KM 48.25
3K WU - 15.42 (5.13) avhr - 149bpm
(200m @4.04, 30 secs/rec, 400m @4.05, 90 secs/rec) X 3
(400m @4.08, 45 secs/rec, 800m @4.09, 2 mins/rec) X 3
2K CD - 10.27 (5.13) avhr - 142bpm
Wednesday 16/03/22
Bike - (Turbo - 1.03.50)
Avg Cadence - 87
Avg Power - 171W
Avg HR - 121bpm
Thursday 17/03/22
Run - 11.0KM 52.51
3K WU - 16.03 (5.20) avhr - 132bpm
(1K @4.23, 90 secs/rec) X 6
2K CD - 10.30 (5.15)
Friday 18/03/22
Rehab - 1.30 Hours
Saturday 19/03/22
Rehab - 1.30 Hours
Sunday 20/03/22
Rehab - 1.30 Hours
Abductor fairly sore since run last Thursday morning. Spent the weekend, resting and working on stretches, strengthening and mobility. Hoping it will help. Main goal for the year is Connemara Ultra Marathon in 5 weeks. Not looking great at the moment.
1 -
Monday 21/03/22
Swim - 1,000m - 25.00
200 FC
100m X 6 (20 secs/rec)
200m FC
Weights - 45 Mins - 2 Sets X 10 Reps
Chest Press - 40kg, Leg Abductors - 100kg, Leg Adductors - 100kg, Lat Pulldown - 45kg, Shoulder Press - 20kg, Landmine - 5kg + bar,
1 Sets X 20 Reps - Leg Curls - 40kg
1 Sets X 35 Reps - Leg Press - 57.5kg,
2 Sets X 20 Reps - Glute Bridge - 25kg
Tuesday 22/03/22
Rehab - 1.30 Hours
Bike (Turbo - 1 Hour)
Avg Cadence - 82
Avg Power - 156W
Avg HR - 118bpm
Thursday 23/03/22
Rehab - 1 Hour
Friday 25/03/22
Cross Trainer / Run
30 Mins Cross Trainer
30 Mins Treadmill (15 Mins @5.15, 15 mins @5.00)
Sunday 27/03/22
Run 1 - 20.0KM 1.40.37
3K WU - 15.45 (5.15) avhr - 146bpm
17K - 1.24.52 (4.59) avhr - 156bpm
Run 2 - 20.0KM 1.43.15
3K WU - 15.45 (5.15) avhr - 143bpm
17K - 1.27.30 (5.08) avhr - 150bpm
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Monday 28/03/22
Stretching - 30 Mins
Bike - (Turbo - 30 Mins)
Avg Cadence - 90
Avg Power - 140W
Avg HR - 113bpm
Tuesday 29/03/22
Run - 9.00KM 44.22
3K WU - 16.00 (5.20) avhr - 129bpm
(200, 400, 600, 800m @4.25, 60/90 secs/rec) X 2
2K CD - 10.40 (5.20) avhr - 129bpm
Wednesday 30/03/22
Rehab - 1 Hour
Bike - (Turbo - 1 Hour)
Avg Cadence - 93
Avg Power - 157W
Avg HR - 122bpm
Thursday 31/03/22
Run - 33.00KM 2.51.30
Treadmill - 10K - 52.26 (5.14) avhr - 135bpm
Road - 23K - 1.59.04 (5.10) avhr - 149bpm
Saturday 02/04/22
Rehab - 1 Hour
Sunday 03/04/22
Run - (Treadmill - 10.0KM 50.54)
3K WU - 15.42 (5.14) avhr - 127bpm
7K - 35.12 (5.02) avhr - 135bpm
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