Keep Improving

PDCAT

Saturday 09/01/16

4.00 - 34.42 - (8.41) Easy

Again, supposed to run this as recovery, but found pace comfortable so kept it easy.

Sunday 10/01/16

8.00 - 1.11.20 - (8.55) LSR

Longest run in a few weeks and at the minute 8 miles seems to constitute my LSR. Wasn't sure what pace to run, so just ran to feel, somewhere between easy/recovery pace.


Monday 11/01/16

6.00 - 54.40 - (9.07) Recovery

Legs a little tired for this one, not sure why. Rest tomorrow and another six miler planned for Wednesday.

Stretching/core work averaging about 45-60 minutes per day. Still feeling some tightness in my abdominal area and some weakness in the groin area. Big improvements on where i was before xmas, but still improvement is slow at the moment - at least i'm getting to run at the moment.

PDCAT

Wednesday 13/01/16

6.00 - 52.21 - (8.43) Easy

A little sluggish today, pace comfortable enough.

PDCAT

Thursday 14/01/16

4.00 - 36.24 - (9.05) Recovery

Fairly icy conditions on the road this morning, meaning this run wasn't very enjoyable. Rest day tomorrow.

PDCAT

Not much action here lately. After my last run 12 days ago now, i noticed the groin pain was coming back slightly. I decided enough was enough and booked myself an MRI scan in the Santry Sports Surgery Clinic.

Took 9 days off running and travelled up to Santry last Friday for the MRI. Met with the Doctor afterwards to review the scan. The scan showed inflammation in the pubic bone area, particularly left side.
No sports hernia detected so no surgery required. He had some long name for the injury but basically it's a type of Osteitis Pubis which i have suspected for the last few weeks.

He said that it looked pretty stressed & inflammed and he was very surprised that i could do almost all stretches that he requested without pain. No pain on touching these area's either.

His feedback was - no running for six weeks. I can cycle or swim as long as there is no pain in the affected area. I'm no longer to do any stretches, he just wants the area to be left alone to heal.
He is sending me on an email outlining some strenghening exercises that i have to carry out. I've to bring these to my physio.

Have the bike set up in the Garage and done 1 hr yesterday & 30 minutes today. No pain noticed during or after this exercise.
Plan for the next six weeks involves 5 days aweek on the bike indoors along with prescribed exercises. After that, we'll see how it goes.

PDCAT

No running on this log for the next six weeks.
Set the bike up in the garage and tipping away with that at the moment.

Monday 25/01/16 = 1 Hour

Tuesday 26/01/16 = 30 Mins

Thursday 28/01/16 = 1 Hour

Saturday 30/01/16 = 1 Hour

Sunday 31/01/16 = 1.30 Hour

Finally got the letter from Doctor in Santry to bring to the physio. Have appointment with the physio on Friday. Hopefully will get some good rehab exercises to do. Just keep working away on the bike this week.

Sharkey47

Hey PDCAT, sorry to see your injury is lingering. I know it must be frustrating for you but you have done a huge amount of running in the past few years and maybe this enforced rest will actually benefit your running in the longer term. Here's hoping anyway!

PDCAT

Sharkey47 wrote: »

Hey PDCAT, sorry to see your injury is lingering. I know it must be frustrating for you but you have done a huge amount of running in the past few years and maybe this enforced rest will actually benefit your running in the longer term. Here's hoping anyway!

Thanks Sharkey47. Hugely frustrating, but once i'm allowed cycle,swim, it's not as bad.

PDCAT

Another week of biking in the garage.

Tuesday 02/02/16 = 1 Hour (pushed hard with 5 minutes Intervals followed by 3 minute recovery)

Wednesday 03/02/16 = 45 Mins (Recovery)

Friday 05/02/16 = 1 Hour (sort of VO2 Max workout. 10 X 2 minutes hard with 2 minutes recovery).

Saturday 06/06/16 = 1 Hour (Recovery)

Sunday 07/06/16 = 2 Hours

Went to see new physio on Thursday. He's drawing up a rehab program based on the recommendations from Doctor in Santry. It's a 12 week rehab program split into 2/3 phases. Last week he worked on glutes, abductors and hips. Another appointment set up for this Wednesday. Hoping he'll have a few exercises that i can be doing at home.

PDCAT

Another week of biking in the garage.

Tuesday 09/02/16 = 1 Hour (pushed hard with 5 minutes Intervals followed by 3 minute recovery)

Thursday 11/02/16 = 1 Hour (Recovery)
Followed by 40 minutes strenghening exercises.

Friday 12/02/16 = 1 Hour (sort of VO2 Max workout. 10 X 2 minutes hard with 2 minutes recovery).

Saturday 13/06/16 = 1 Hour (Recovery)
Followed by 35 minutes strenghening exercises.

Sunday 14/06/16 = 2 Hours

Another visit to Physio on Wednesday. He worked on the same area's as last week. Gave me some strenghening exercises to do 3 times per week at home. Some interesting exercises to do, just realised how poor my balance is.

PDCAT

More biking last week.

Monday 15/02/16 = 1 Hour (pushed hard with 5 minutes Intervals followed by 3 minute recovery)
Folllowed by 35 minutes strenghening exercises

Tuesday 16/02/16 = 1 Hour (Recovery)

Wednesday 17/02/16 = 35 minutes strenghening exercises.

Thursday 18/02/16 = 1 Hour (sort of VO2 Max workout. 10 X 2 minutes hard with 2 minutes recovery).

Friday 19/02/16 = 35 minutes strenghening exercises.

Saturday 20/02/16 = 1 Hour (Recovery)

Sunday 21/02/16 = 2.30 Hours (Endurance)

Another visit to Physio on Tuesday. He worked on the same area's as last week. Added a couple more exercises to do. In fairness the groin/pubic area still feeling much the same as before. Very slow to heal. However, enjoying the change of training. Have added in some swimming this week to the plan.

PDCAT

Added some swimming last week.

Monday 22/02/16 = Swim: 1.15 Hours: Went to the pool. First time swimming in about 15 years. Very poor swimmer, no technique or proper breathing. Just getting used to the water again.

Folllowed by 40 minutes strenghening exercises

Tuesday 23/02/16 = Bike: 1.30 Hours (pushed hard with 5 minutes Intervals followed by 3 minute recovery)

Wednesday 24/02/16 = 40 minutes strenghening exercises.

Thursday 25/02/16 = Bike: 1.30 Hours (sort of VO2 Max workout. 10 X 2 minutes hard with 2 minutes recovery).

Friday 26/02/16 = 40 minutes strenghening exercises.

Saturday 27/02/16 = Swim: 1.15 Hours: Another splash in the pool. Trying to focus on Freestyle technique. Improving slowly. Will take quite a while to get decent at this.

Sunday 28/02/16 = Bike: 2.30 Hours (Endurance)

No appointment with Physio last week, but have one tonight. Plan this week is the same Bike X 3, Swim X 2, Core X 3.
Will find it difficult to get these in this week as very busy schedule.

PDCAT

More of the same last week.

Monday 29/02/16 = Swim: 1.15 Hours: Trying to improve my freestyle technique. A little improvement.

Tuesday 01/03/16 = Appointment with Physio - Worked on the usual area's, (abductors, Glutes, hip). Done some dry needling. Moved onto Phase two of my rehab strenghening exercises.

40 minutes strenghening exercises when i got home.

Wednesday 02/03/16 = Bike: 1.30 Hours (pushed hard with 5 minutes Intervals followed by 3 minute recovery)

Thursday 03/03/16 = Swim: 1.15 Hours: Disappointed tonight with no real improvement in technique. Spent some time looking at U Tube video's of freestyle technique and noticed glaring issues with my own. Looking forward to testing these changes out next week.

Friday 04/03/16 = Bike: 1.30 Hours (sort of VO2 Max workout. 10 X 2 minutes hard with 2 minutes recovery).

1 hour of phase 2 strenghening exercises.

Saturday 05/03/16 = 1 hour of phase 2 strenghening exercises.

Sunday 06/03/16 = Bike: 3 Hours (Endurance) - Boring enough spending three hours in the garage doing this, but feel like the bike strength improving.

tomred1N

Well PDCAT,

You have some mental resolve with that bike in the garage, I don't think I could do that if I was in your position.
I'd say that determination is a big part of your improving marathon times too !

best of luck with rehab

PDCAT

tomred1N wrote: »

Well PDCAT,

You have some mental resolve with that bike in the garage, I don't think I could do that if I was in your position.
I'd say that determination is a big part of your improving marathon times too !

best of luck with rehab

Thanks tomred1N. Something i've learned since i started this running lark is that i have a very high boredom threshold.....
Having said that 3 hours is the limit i'm going to do in the garage on the bike. Soon as the clocks change at the end of the month, i'll probably take to the road.

PDCAT

Monday 07/03/16 = Swim: 1.15 Hours: Having noticed the previous week some glaring deficiencies in my technique, made some adjustments. Took a while to work, but was much happier by the end of the session.

50 minutes phase 2 strenghening exericises.

Tuesday 08/03/16 = Bike: 1.30 Hours (pushed hard with 5 minutes Intervals followed by 3 minute recovery)

Wednesday 09/03/16 = Swim: 1.15 Hours: More time practicing my technique, some more slight improvement seen. Will continue to work on technique over the next couple of weeks, then move onto trying to get my breathing right.

50 minutes phase 2 strenghening exericises.

Thursday 10/03/16 = Bike: 1.30 Hours (sort of VO2 Max workout. 10 X 2 minutes hard with 2 minutes recovery).

40 minutes phase 1 strenghening exericises.

Saturday 12/03/16 = Bike: 3 Hours (Endurance) - Need to sort out the bike before bringing it out on the road. Pedal clips - too difficult to get feet out, may need a new saddle as the one on my bike is very hard, need to get a holder for my garmin and set the garmin to bike mode. Couple of other things to change as well.

Physio appointment on Tuesday. No issues with the Groin these days. However the pulling sensation on the pubic bone remains the same as ever. No real improvement seen. Feel that i may be taking another visit to Santry Sports Clinic to see the consultant.

PDCAT

Monday 14/03/16 = 50 minutes phase 2 strenghening exericises.

Tuesday 15/03/16 = Bike: 1.30 Hours (pushed hard with 5 minutes Intervals followed by 3 minute recovery)

40 minutes phase 1 strenghening exericises.

Wednesday 16/03/16 = Swim: 1.15 Hours: Practicing Technique, making a few adjustments. Next step is to attempt to breath properly while swimming. A few attempts this evening were very poor.

50 minutes phase 2 strenghening exericises.

Thursday 17/03/16 = Bike: 1.30 Hours (sort of VO2 Max workout. 10 X 2 minutes hard with 2 minutes recovery). Early morning start as off to St Pats parade with the kids.


Friday 18/03/16 = Swim: 1.15 Hours: Another early start as off to Dublin Zoo for the day. Spent a little more time working on breathing, a little better, not much though. Going to take a little time to get this right.

Saturday 19/03/16 = Bike: 3 Hours (Endurance) - Getting very boring doing this one in the garage. Hope to take to the road over the next couple of weeks. Just a few things to sort out with the bike.

Sunday 20/03/16 = 50 minutes phase 2 strenghening exericises.


Physio appointment on Tuesday. Told him that i wasn't happy with the progress of pubic bone area. He worked on the same area's as usual. Wants me to start running three times per week. 15 minutes (going to do this on grass) and see how i get on.

PDCAT

Monday 21/03/16 = Run: 10 minutes - First run back after over two months. Only a 10 minute jog around the local hurling field. Pubic Bone area sore for the first 2 minutes, then it improved and was just a discomfort for the remainder. No soreness or groin problems after.

50 minutes phase 2 strenghening exericises.

Tuesday 22/03/16 = Bike: 1.30 Hours (pushed hard with 5 minutes Intervals followed by 3 minute recovery)

40 minutes phase 1 strenghening exericises.

Wednesday 23/03/16 = Swim: 1.15 Hours: Concentrated a little more on trying to breath correctly whilst doing freestyle. Not great, going to be a slow process to get this right.

Run: 10 minutes - On the way back from the pool, stopped off at the GAA grounds for another slow jog. Same as Monday's run, sore at first then improved. No issues afterwards.

50 minutes phase 2 strenghening exericises.

Thursday 24/03/16 = Bike: 1.00 Hour (sort of VO2 Max workout. 10 X 2 minutes hard with 2 minutes recovery).

Friday 25/03/16 = Run: 15 minutes - More of the same, slightly longer around the pitch.

50 minutes phase 2 strenghening exericises.

Saturday 26/03/16 Swim: 1.15 Hours: Spent most of this time trying to improve the breathing technique. Some small improvement seen. Will take a few weeks to see any significant improvement here.

Sunday 27/03/16 = Bike: 3 Hours (Endurance) - This consisted of 40 minutes easy, 20 minutes hard over the three hours in the garage.
Have made a few adjustments to the bike to prepare for outdoors. Tension on pedals adjusted so easier to get my feet out quickly. Adjusted the gears so now able to move freely between big/small rings in the front. Ordered a garmin monitor holder from Amazon and changed over one of the Garmins to bike settings.

PDCAT

Disaster of a week, bed ridden for most of the week with a virus. Nothing worthwhile done.....

Monday 28/03/16 = Run: 15 minutes - Much the same as the previous week. This run consisted of 6 laps around the hurling pitch. First lap, pubic bone area pretty sore, then eased off alot and was just a slight discomfort. No after effects.

50 minutes phase 2 strenghening exericises.


Felt fairly ill on Tuesday so after work headed straight to bed. Didn't make it out of the bed until Friday lunchtime and was still fairly shook up so didn't attempt any exercise for the rest of the week.

Saturday 02/04/16
Noticed pubic bone area a little sore/stiff towards the later end of the week so decided to spend a little time doing some core.

1 hour phase 2 strenghening exericises.

Sunday 03/04/16

1 Hour phase 2 strenghening exericises.

Plan to get back into this week. Feeling ok today. Plan for the week will involve 2 X Swim, 3 X Cycle, 3 X Short Jog, 4 X Core.

PDCAT

Monday 04/04/16 = Swim: 1.15 Hours: Back after a weeks break. Went ok.

Run: 15 minutes - Around GAA Pitch. Pubic Bone area felt a little better.

50 minutes phase 2 strenghening exericises.

Tuesday 05/04/16 = Bike: 35.67KM - Average Speed 23.1KPH - First time outdoors on the bike. Disappointed in my average speed, a bit lower than expected. Obviously have a lot more work to do to improve here.

Wednesday 06/04/16 = Swim: 1.15 Hours: Went very poorly. No improvement seen. Booked myself a few 1/1 coaching lessons in order to get technique/breathing better..

Run: 15 minutes - Same as Monday - a little improvement noted in injured area.

50 minutes phase 2 strenghening exericises.

Thursday 07/04/16 = Physio - Appointment with the physio. Seems happy with my progress, worked on the usual areas and told me more of the same.

Friday 08/04/16 = Bike: 25.18KM - Average Speed 21.9KPH -
Another disappointing cycle, weather conditions very poor but still would have expected better than this. Contacted my local cycling club. Hoping to get out to do a few weekend rides with faster riders that might lead to some improvement.

50 minutes phase 2 strenghening exericises.

Saturday 09/04/16 = Bike: 54KM - Average Speed 22.6KPH -
Actually travelled into cycle with the club (beginner's group). Nobody turned up so ended up doing this slightly longer cycle on my own.

Sunday 10/04/16 = Run: 20 minutes - Went well again.


Monday 11/04/16 = Swim: 1 Hour: Decided to head in for a quick splash before my lesson on Wednesday.

50 minutes phase 2 strengthening exercises

Tuesday 12/04/16 = Bike: 38KM - Average Speed 24.5KPH - Out with my brother, who has been cycling for three years and who is pretty handy. Slightly faster as being dragged a little by him.

Wednesday 13/04/16 = Swim: 1 Hour: Lesson with the coach - went ok, slow to get going but she highlighted a couple of things I was doing wrong and asked me to work on them before next weeks lesson.

Run: 20 minutes

50 minutes phase 2 strengthening exercises

Thursday 14/04/16 = Bike: 34.01KM - Average Speed 23.2KPH -

Friday 15/04/16 = Swim: 1 Hour: Practiced some of the drills the coach asked me to do. Went ok.

Run: 20 minutes

Saturday 16/04/16 = Bike: 72KM - Average Speed 25.8KPH -
Met with the club riders this morning (Intermediate level). Really enjoyed this cycle. Seven of us and i was one of the slowest. Good training for me and a number of steep hills involved.

PDCAT

Started a new job two weeks ago, so not getting any time to spend on boards. Worked 5 x 12 hour shifts last week so a bit troublesome trying to get training in.

Sunday 17/04/16 = Run 20 minutes around GAA pitch. Felt ok.

Tuesday 19/04/16 = Swim: 1 Hour: Again working on getting breathing correct. Went ok.

Wednesday 20/04/16 = Bike: 35.08KM - Average Speed 24.7KPH
New job has me working shift work (weekends included). This means I have days off during the week. Loved this cycle, beautiful day. Legs felt good and average speed improved.

Run: 20 minutes - Went for a jog around the hurling pitch in the evening.

Swim: 1 Hour - Swimming lesson, went rubbish and was getting really frustrated with slow progress....

Thursday 21/04/16 = Bike: 69.31KM - Average Speed 25.2KPH
Off work again today and another really enjoyable cycle in good weather. Nearly three hours on the bike. Avg speed improving. Happy with progress in cycling this week.

Swim: 1 Hour - Practised a few things that the instructor told me to focus on and saw very good results. Swimming half the length of the pool with no real problems. Hope to see this improvement continuing.

Saturday 23/04/16 = Run: 20 minutes - Ran after work, GAA Pitches were being used so ran on the road for the first time since early January.

Sunday 24/04/16 = Run: 30 minutes - Again, ran this on the road. Longest run in three months, pace very slow, think this had more to do with another long day in work.

Happy enough with the week. Some progress on all fronts Running, Swimming & Cycling. Considering I had to work 60 hours this week, done ok with the training. Missed one cycle though and got no core work done. More time off next week, means I should get time for this...

PDCAT

Monday 25/04/16 = Bike: 35KM
Forgot to put Garmin on for this one. Just completed my usual 35km route.

Swim: 1 Hour - Practised a few things that instructor asked me to focus on from last weeks session. Went well. Managed to complete two full lengths of the pool.

Tuesday 26/04/16 = Bike: 35.01KM - Average Speed 24.0KPH
Same route as Monday. Went ok.

Swim: 1 Hour - Again, similar to Monday's practice. Went ok, again managed to complete couple of lengths of the pool.

Thursday 28/04/16 = Run: 15 minutes - Ran after work, on the road. Body tired after along day in work.

Friday 29/04/16 = Bike: 70.77KM - Average Speed 23.5KPH
Long cycle (three hours). Enjoyed this and went ok. Legs felt good. Met my father out cycling and travelled approx. 25km with him. Great to do this as it's nearly 30 years since we last cycled together (when I was a young teen).

Swim: 1 Hour - Swimming lesson - Went ok. Instructor was happy with my progress. She told me that I didn't need any further lessons and all I needed was practice and to concentrate on the area's that we had spoken about.

Saturday 30/04/16 = Run: 15 minutes - Ran after work on the road. Still feeling a slight twinge in the pubic bone area.

Sunday 01/05/16 = Run: 15 minutes - Same as Saturdays run, went after work, body tired, managed to get through it.

PDCAT

Monday 02/05/16 = Run: 20 minutes - Ran on the road after work. Body tired after a long day. Went ok.

Tuesday 03/05/16 = Swim: 1 Hour - Continued practicing breathing technique. Managed three lengths of the pool (not in a row), during the 1 hour. Breathing still needs lots of work. I'm knackered at the end of a length, don't think I am getting the breathing correct yet.

Wednesday 04/05/16 = Bike: 35.04KM - Average Speed 23.5KPH
Very blustery conditions for this ride and it was tough going, slower than i'd like and not enjoyable.

Swim: 1 Hour - Similar to Tuesday's session. Again another 3 lengths completed along with about 20 half lengths.

Thursday 05/05/16 = Bike: 81.50KM - Average Speed 25.2KPH
Lovely cycle. By far the most best ride since I started. Lovely weather and great morning for it.

Swim: 1 Hour - More of the same - same as previous two days.

Friday 06/05/16 = Run: 20 minutes - Ran after work on the road

Sunday 08/05/16 = Run: 30 minutes - Again after work, body tired after three 12 hour shifts in a row

Overall, not a bad week. Worked 5 x 12 hour shift (60 hours) so training affected. Missed one bike ride and no core work done, so not happy with that. More time off this week, hoping for better.

PDCAT

Monday 09/05/16 = Bike: 35.05KM - Average Speed 25.1KPH
Done the normal route, went well. Average speed slightly higher lately than in first weeks, so seeing some improvements.
Down to Fota Wildlife with the girls today. New Job hours definitely having its benefits.

Swim: 1 Hour - Continued practicing breathing technique. Again managed 3/4 lengths of the pool (not in a row) during the hour.

Tuesday 10/05/16 = Swim: 1 Hour - Similar to previous nights session. 3/4 lengths of the pool plus about 30 half lengths where the goal is to improve the technique.

Run: 20 minutes - Heavy rain, so cancelled the cycle and decided to run on the road.

Wednesday 011/05/16 = Run: 30 minutes - After work on the road. Noticing pubic bone & Groin niggle this week, think the fact that I've been neglecting the core could be a cause of this.

Core: 45 minutes of Phase Two Core work.

Thursday 12/05/16 = Swim: 1 Hour - More of the same - same as previous two days.

Friday 13/05/16 = Bike: 34.74KM - Average Speed 24.7KPH
Slightly different route than normal. Went ok. Spent rest of the afternoon down in Duncannon beach - great day.

Saturday 14/05/16 =Bike: 83.00KM - Average Speed 27.4KPH
Decided to go with the club. Only one other rider turned up. He was stronger than me, hence the increased average speed. Really happy with this ride. Shows good improvement over the past few weeks. Booked into a charity cycle in 5 weeks with the new job. 300km over two days (150km per day). Need to ensure that I keep up this training.

Core: 45 minutes of Phase Two Core work.

Sunday 15/05/16 =Run: 30 minutes on the road early in the morning. A late night with a few pints meant I wasn't at my best for this.

Core: 45 minutes of Phase Two Core work.

PDCAT

Monday 16/05/16 = Run: 30 minutes - On the road after work. Groin/pubic bone area felt ok.

Tuesday 17/05/16 = Swim: 1 Hour - Again, travelled into the pool after work. Good improvement. Managed to run 7 x 25 metre reps of the pool. Encouraged by this.

Wednesday 18/05/16 = Bike: 35.08KM - Average Speed 25.2KPH
Off today, happy with this ride. Felt good.

Core: 45 minutes of Phase Two Core work.

Swim: 1 Hour - 14 X 25 metre reps. Really delighted with this. Managing to swim a length of the pool at each of my attempts. Knackered at the end of the rep but nevertheless seeing improvements.

Thursday 19/05/16 = Swim: 1 Hour - Another 14 x 25 metre reps, continuing the improvement on the previous night.

Bike: 110KM - Average Speed 27.9KPH
Longest cycle I've completed and the fastest. Met up with nine other guys doing the charity cycle next month and went out in the evening. Some very strong riders here. I managed to stay with the group during this four hour cycle. Much faster than I've rode before but I was able to keep up and do my turn at the front. Again, really happy with this.

Friday 20/05/16 = Run: 30 minutes - On the road after work. Groin/pubic bone area felt ok.

Saturday 21/05/16 = Run: 30 minutes - On the road after work. Groin/pubic bone area felt ok.

Core: 45 minutes of Phase Two Core work.

Sunday 22/05/16 = Bike: 25.15KM - Average Speed 25.3KPH
Rain absolutely bucketed down for this ride and got soaked.

PDCAT

Monday 23/05/16 = Bike: 35.05KM - Average Speed 24.2KPH
Weather conditions seemed nice for this ride. However, it was quite windy and my average pace was slower than i'd thought. Could be the fact that I had ridden 25k twelve hours previously.

Run: 30 minutes - Down in Cork shopping for the day, so no time to swim. Nipped out for 3.5 miles on the road when I got home.

Tuesday 24/05/16 = Bike: 37.68KM - Average Speed 26.1KPH
Picked a different and slightly flatter route than normal. Beautiful morning and some great scenery along the way. Average speed faster than I've ever done before on a solo ride. So showing some progress.

Swim: 1 Hour - 14 X 25 metre reps. Again, similar to last week. Overall covered about 400 meters for the evening.

Wednesday 25/05/16 = Run: 30 minutes - Working 9-9 shift, so out for this run before work early in the morning. Beautiful morning and felt great afterwards.

Thursday 26/05/16 = Run: 5.00 - 44.16 (8.51) - Again out before work. Longest run (five miles) since January. Legs felt ok.

Friday 27/05/16 = Bike: 80.23KM - Average Speed 25.7KPH
My long cycle for the week was a bit of a step back week. Again happy with the distance and speed covered.

Core: 45 minutes of Phase two core.

Swim: 1 Hour - 14 X 25 metre reps + 2 X 50 metre reps. Attempted a couple of double lengths and managed them. Overall covered about 500 meters for the evening.

Saturday 28/05/16 = Swim: 1 Hour - 15 X 25 meter reps + 1 X 50 meter reps. First time I swam out of my depth so a little anxious but went ok.

Sunday 29/05/16 = Core: 45 minutes of Phase two core.

PDCAT

Monday 30/05/16 = Run: 30 minutes - Ran after work, Went ok.

Tuesday 31/05/16 = Swim: 1 Hour - 14 X 25 metre reps + 2 X 50 meter reps. About 600+ meters covered in total.

Wednesday 01/06/16 = Bike: 37.71KM - Average Speed 27.0KPH
Went well. First time averaging over 27kph solo on the bike.

Swim: 1 Hour - 11 X 25 metre reps + 4 X 50 meter reps. About 600+ meters covered in total.

Core: 45 minutes of Phase two core.

Thursday 02/06/16 = Swim: 1 Hour - 16 X 25 metre reps + 5 X 50 meter reps. Covered about 700+ meters.

Bike: 108.30KM - Average Speed 29.8KPH
12 of us in a group went for a long training ride in preparation for the work charity cycle that im doing. Tough going and I suffered a little on the steep hill sections. Fastest I've ever travelled on the bike averaging nearly 30kph.

Friday 03/06/16 = Run: 5.00 - 43.50 (8.46). Ran after work, body tired but happy with the run. Noticed the groin niggle the next day.

Saturday 04/06/16 =Bike: 25.13KM - Average Speed 27.1KPH
Quick spin after work. Used a route that I last cycled when I first started on the bike three months ago. Was 11 minutes quicker on this occasion showing some improvement.

Sunday 05/06/16 = Run: 5.00 - 45.37 (9.07). Ran after work, body tired. Only getting time to do these runs after 12 hour shift and body does be tired.

Overall, happy with the week. Good progress with swimming and cycling in particular. Run's went ok too. One big negative is the niggle in the groin area seems to be appearing the day after the run's. Will have to monitor this closely.

PDCAT

Tuesday 07/06/16 = Bike: 35.09KM - Average Speed 26.3KPH
Bit hungover on Monday, so no training done. Went out on Tuesday morning on my usual route. Went well.

Swim: 1 Hour - 17 X 25 metre reps + 5 X 50 meter reps. About 700+ meters covered in total.

Core: 45 minutes of Phase two core.

Wednesday 08/06/16 = Run: 15 minutes. After work, went for a short run. Beautiful evening, met a couple of local lads out for their run. Bit depressing when i know i'm not in great shape for running at the moment. Took a step back this week due to groin niggle returning last week.

Thursday 09/06/16 = Swim: 1 Hour - 18 X 25 metre reps + 5 X 50 meter reps. Covered about 700+ meters.

Friday 10/06/16 = Bike: 91.53KM - Average Speed 26.1KPH
Long cycle on my own in the morning. Took it handy and went ok. Last long cycle before the 300km charity event.

Swim: 1 Hour - 18 X 25 metre reps + 5 X 50 meter reps. Covered about 700+ meters.

Saturday 11/06/16

Core: 45 minutes of Phase two core early in the morning.

Run: 15 minutes. Again, just a handy slow short jog.


Not a great week. Missed one cycle and one run. My run's have taken a step back due to groin niggle. Next week i have the cycle to Limerick and back and will have to make some plans after this.

PDCAT

Tuesday 14/06/16 = Run: 30 Minutes before work. Got up early to complete this.

Wednesday 15/06/16 = Bike: 35.15KM - Average Speed 25.6KPH
Last ride before charity cycle. Went ok.

Swim: 1 Hour - 13 X 50 meter reps. Covered about 650+ meters. First time to complete all double lengths so happy with this.

Thursday 16/06/16 = Run: 30 Minutes

Core: 45 minutes of Phase two core early in the morning.

Swim: 1 Hour - 14 X 50 meter reps. Covered about 700+ meters.

Friday 17/06/16 = Charity Cycle (Ballyragget - Limerick)
Bike:154KM - Average Speed 28.8KPH

First day of this 300KM cycle over two days. Travelled in three groups. I chanced cycling with the fastest group (Group 1), even though i've only being cycling three months. We travelled through Birr, Portumna & Nenagh on the way stopping over on a couple of occasions along the way. Found it tough in parts due to my lack of experience and mileage. Managed to stay together (20 cyclists).
Tried a few lengths of the pool later in the evening along with an Ice bath and some time in the jacuzzi.

Saturday 18/06/16= Charity Cycle (Limerick - Ballyragget)
Bike:150KM - Average Speed 29.8KPH
Second day was a little quicker, but better conditions for cycling.Came back through Tipperary town, Cahir, Cashel, Urlingford. Again found parts of this tough, particularly the last 40KM. However managed to stay with the group and we all finished together. Really enjoyed this weekend and may look to do this again next year.

PDCAT

Monday 20/06/16 = Swim: 1 Hour - 13 X 50 metre reps. Total Swim (650 meters).

Core: 45 minutes of Phase two core.

Run: 3.43 - 30.00 (8.43)- Easy run in the evening.

Tuesday 21/06/16 = Swim: 1 Hour - 14 X 50 metre reps. Total Swim (700 meters).

Bike: 35.09KM - Average Speed 26.0KPH - Legs still a little heavy after the charity cycle.

Thursday 23/06/16 =Run: 3.47 - 30.00 (8.39)- After work, felt good.

Friday 24/06/16 = Bike: 73.74KM - Average Speed 26.4KPH - Found the last 15km, pretty tough. Legs still feeling the affect of the previous weeks efforts.

Swim: 1 Hour - 10 X 50 metre reps. Total Swim (500 meters). Due to tiredness in the legs from the morning cycle and due to big dinner i had just before this swim, i decided to take this one handy.

Saturday 25/06/16 = Run: 3.33 - 30.00 (9.00)- Another short run early in the morning.

Overall, mixed bag of a week. Missed one cycle on Sunday due to weather conditions and lack of motivation. Also missed a couple of core sessions. Finding it hard to fit everything in.

PDCAT

Monday 27/06/1 = Run: 3.38 - 30.00 (8.53)- Easy run after work.

Tuesday 28/06/16 = Swim: 1 Hour - 14 X 50 metre reps. Total Swim (700 meters).

Wednesday 29/06/16 = Swim: 1 Hour - 14 X 50 metre reps. Total Swim (700 meters).

Bike: Hill Repeats: Completed about 10km's warm up then decided to do some hill repeats close to home. Completed 10 of these, each lasting approx 1 minute 40 seconds. Not sure how beneficial this is. However, it's an area i'm weak in and also vary's the cycling a little, keeping it interesting.

Thursday 30/06/16 =Bike: Appr ox 75KM - Again didnt' really track speed or distance. Cycle took about 2.45 hours. Decided to do 40 minutes easy (24kph), followed by 20 minutes harder (29 - 30kph). Went ok except i found it very difficult to hit a faster pace on hills and against strong winds.

Swim: 1 Hour - 16 X 50 metre reps. Total Swim (800 meters).

Friday 01/07/16 = Run: 3.47 - 30.00 (8.39) After work, legs felt good. However groin/pubic bone area feeling it slightly the next day.

Sunday 03/07/16 = Run: 3.46 - 30.00 (8.40) After work, again similiar to Friday's run. Legs feel strong, however next morning feel a little niggle.

Overall, decent enough week. Missed one cycle and no core done. Working 5 x 12 hour shift's so tough enough to find time to get everything done. Next week off to Scotland to hike up Ben Nevis, so everything else will take a back seat.