Keep Improving

PDCAT

Monday 04/07/16 = Swim: 1 Hour - 10 x 50m & 3 x 100m reps. Total Swim (800 meters). First time to complete 100m swim so happy with the improvement.

Bike: Hill Repeats: Completed about 12km's warm up then decided to do some hill repeats close to home. First hill i chose was too steep and didn't feel i was getting out of it. Switched to another hill with less gradient and completed 10 repeats.

Tuesday 05/07/16 = Swim: 1 Hour - 8 X 50m & 4 x 100m reps. Total Swim (800 meters). Again managed to get in a few 100m reps.

Bike: Approx 37Km - Decided to mix this cycle up a bit. Completed 5 x 5 minute speedwork (sort of tempo). Tried to keep the 5 minute sections above 30kph and the rest was just recovery pace.

Thursday 07/07/16 = Ben Nevis --
Travelled to Scotland on Wednesday for a few days. Only day i got any major exercise was on Thursday when we hiked up Ben Nevis. Took about 6 hours hiking (up & down) to complete and had a couple of pints and a nice bowl of soup in a hostel at the foot of the mountain. Found the hike itself very comfortable (in fact easy). However legs very sore the next two days afterwards. Found it difficult going up and down stairs. Think this is probably a reflection of the lack of running i've done this year.
Anyway, that's the highest summits in Scotland, England, Wales, Ireland & Spain completed over the past few years. May look into some other hikes now. Enjoyable few days in Scotland, even though the weather was s**te.

PDCAT

Tuesday 12/07/16 = Run: 3.37 - 30.00 (8.54)
Early morning run before work. Lovely morning and run went well.

Wednesday 13/07/16 = Bike: Approx 37KM. Completed 5 x 5 minute reps at a sort of tempo pace (30kph+).

Swim: 1 Hour - 8 X 50m & 4 x 100m reps. Total Swim (800 meters).

Thursday 14/07/16 =Bike: Approx 68.50KM - Took about 2.45 hours. Completed a couple of threshold type reps for 20 minutes during this.

Swim: 1 Hour - 10 X 50m & 2 x 100m reps. Total Swim (700 meters).
Didn't go great and didn't managed more than 2 longer reps.

Friday 15/07/16 = Run: 3.41 - 30.00 (8.48) - Again before work and legs felt good.

Saturday 16/07/16 = Bike: Hill Repeats - After work, body a little tired. Managed about 12/13 KM warm up, then completed 8 Hill Reps.

Sunday 17/07/16 = Run: 3.31 - 30.00 (9.04) After work, again and body was very tired for this one. Pace slower and this was abit of a slog after three long days in work.

PDCAT

Monday 18/07/16 = Bike: Approx 34KM. Completed 4 x 5 minute reps at a sort of tempo pace (30kph+).

Swim: 1 Hour - 9 X 50m & 4 x 100m reps. Total Swim (850 meters).

Tuesday 19/07/16 = Swim: 1 Hour - 11 X 50m & 3 x 100m reps. Total Swim (850 meters).

Core: 45 minutes - Haven't done much core in recent weeks.

Run: 3.42 - 30.00 (8.47)- Run went well. No major issues with the injury.

Wednesday 20/07/16 = Core: 40 minutes - Up early before work to get this done.

Thursday 21/07/16 = Run: 3.30 - 30.00 (9.06) - Again on the road early before work. Surprisingly felt sluggish.

Friday 22/07/16 = Bike: 69KM - About 2.45 hours on the bike. Went well, completed 2 x 20 minute at a threshold sort of pace. Kept both above 30kph.

Swim: 1 Hour - 9 X 50m & 4 x 100m reps. Total Swim (850 meters).

Saturday 23/07/16 = Run: 3.50 - 30.00 (8.35)- Felt really good for this run.

Sunday 24/07/16 = Core: 45 minutes - Felt a bit lazy in the morning so decided on some core instead of a planned bike ride.

Bike: Hill Repeats -Decided to get out on the bike in the evening. Managed about 12/13 KM warm up, then completed 8 Hill Reps.

PDCAT

Monday 25/07/16 = Run: 3.37 - 30.00 (8.54) - After work, late in the evening.

Tuesday 26/07/16 = Swim: 1 Hour - 9 X 50m & 4 x 100m reps. Total Swim (850 meters). Again after work, went ok.

Wednesday 27/07/16 = Bike: 68KM - 2.45 Hours on the bike. Completed 2 x 20 minutes at a threshold sort of pace.

Swim: 1 Hour - 10 X 50m & 4 x 100m reps. Total Swim (900 meters).

Thursday 28/07/16 = Swim: 1 Hour - 10 X 50m & 4 x 100m reps. Total Swim (900 meters).

Run: 3.34 - 30.00 (8.58) - Supposed to get out on the bike, but late in the evening, decided to get a short run completed instead.

Saturday 29/07/16 = Run: 3.36 - 30.00 (8.56)- Again after work, legs feeling pretty good injury wise this week during and after run.

Sunday 30/07/16 = Bike: Hill Repeats - After work, roads pretty busy on Bank Holiday Sunday evening. 4 X 5 minutes at tempo pace. Again managed to keep majority of them above 30kph.

Not too bad of a week, considering 60 hours working this week. Missed a bike ride though and no core completed. On the positive side, groin/pubic bone area is not causing me much bother at the moment. Might look at increasing the distance slightly soon. Also slight improvement in the swimming last week. At times i feel pretty close to getting the breathing correct. Other times, it feels like hard work.

PDCAT

Monday 01/08/16 = Bike: 34KM - Took it handy as had been out on the bike the evening before. Averaged approx 22.8kph for this ride.

Run: 3.47 - 30.00 (8.38)- Went well, no problems.

Tuesday 02/08/16 = Swim: 1 Hour - 10 X 50m & 4 x 100m reps. Total Swim (900 meters). Absolutely shattered after this. Was supposed to have a bike ride in the evening, but decided to rest instead.

Wednesday 03/08/16 = Run: 3.42 - 30.00 (8.47)

Thursday 04/08/16 = Swim: 1 Hour - 10 X 50m & 4 x 100m reps. Total Swim (900 meters).

Friday 05/08/16 = Bike: 69KM - 2.45 Hours on the bike. Completed 2 x 20 minutes at a threshold sort of pace. (32.6 & 30.5kph).

Swim: 1 Hour - 10 X 50m & 4 x 100m reps. Total Swim (900 meters).

Saturday 06/08/16 = Run: 5.00 - 43.47 (8.44)- Decided to up the running to 45 minutes due to improvement on the injury front lately. However, not sure whether this increase will bring back the issues i was having with the groin area.

Core: Completed 45 minutes core work. After the run this morning, decided to get some core work done to aid in recovery.

Sunday 07/08/06 = Core: Completed 30 minutes core work.

Poor week overall. Swimming was very poor - bought the 'New Swim Smooth Book' to help. Hopefully will see some improvement with this.
Increased running distance towards the end of the week. However, have already noticed issues with the groin. Have two 45 minute run's planned for this week. If groin issues resurface, i will be contacting Santry Sports Surgery clinic again.
Also missed a bike ride. Busy times lately and difficult to get everything done.

gramar

PDCAT wrote: »

Poor week overall. Swimming was very poor - bought the 'New Swim Smooth Book' to help. Hopefully will see some improvement with this.
Increased running distance towards the end of the week. However, have already noticed issues with the groin. Have two 45 minute run's planned for this week. If groin issues resurface, i will be contacting Santry Sports Surgery clinic again.
Also missed a bike ride. Busy times lately and difficult to get everything done.

I don't know about poor, you're doing a lot of work in three different disciplines plus core exercises. 100+km on the bike ...12 miles running nearly 3km swimming. Looking back through posts I couldn't see any mention of any particular event you're preparing for. Is there anything lined up?

PDCAT

gramar wrote: »

I don't know about poor, you're doing a lot of work in three different disciplines plus core exercises. 100+km on the bike ...12 miles running nearly 3km swimming. Looking back through posts I couldn't see any mention of any particular event you're preparing for. Is there anything lined up?

Hi gramar

No, nothing lined up this year. Main targets i have are to get back running properly without injury. If that means going to Santry Sports Clinic and get a cortisone injection into the injury, then maybe i'll have to consider that.
Also want to get my Swimming up to a standard where i can swim freestyle for at least sprint tri distance.
Also looking to improve my bike average speed by 2kph by end of year.

Longer term, i'd love to run Boston or New York next year, but that will be determined by the injury. This year is all about recovering from injury and improving bike and swim (coming from a very low base in these).

PDCAT

Wednesday 10/08/16 = Run: 3.34 - 30.00 (8.59)

Swim: 1 Hour - 10 X 50m & 4 x 100m reps. Total Swim (900 meters).

Thursday 11/08/16 = Bike: 63.5KM - 2.45 Hours on the bike. Weather very poor, wind in my face for a lot of this. Wasn't really able to attempt any threshold type session.

Swim: 1 Hour - 10 X 50m & 4 x 100m reps. Total Swim (900 meters).

Friday 12/08/16 - Run: 5.00 - 43.31 (8.42) - Before work early in the morning. Legs feeling very good and strong. Unfortunately a few hours afterwards the groin stiffens/tightens up alot.

Sunday 14/08/16 = Run: 5.00 - 44.30 (8.54)- After work, again felt strong. Didn't feel so bad afterwards for some reason.

Again, only managed one bike ride this week and missed a swim,due to long working week. Next week should be a lot better.

PDCAT

Monday 15/08/16 = Bike: 35.03KM - Avg Speed = 26.2kph. Tried a route i hadn't timed myself on in two months. Over the past two months, i've tried to change training slightly (tempos, threshold paced rides). Unfortunately based on this ride, no improvement seen. However, weather conditions weren't great, lots of wind in my face may have affected me.

Swim: 1 Hour - 10 X 50m & 4 x 100m reps. Total Swim (900 meters).

Tuesday 16/08/16 = Bike: 65.39KM - Avg Speed = 25.1kph. Again, based on this ride, no improvement seen. However, again similar to Monday, very windy conditions for this ride. Hoping to start getting out on group rides every second week on a Saturday with faster riders, hopefully this will help my progression.

Swim: 1 Hour - 16 X 50m Total Swim (800 meters). Absolutely wrecked for this swim after the 2.45 hours bike a few hours earlier. Decided to stick to 50m reps as wasn't able for anything else.

Wednesday 17/08/16 = Run: 5.00 - 43.52 - (8.46)

Thursday 18/08/16 = Swim: 1 Hour - 8 X 50m, 4 x 100m & 1 x 200m reps. Total Swim (1km). Really struggled for the first 30 minutes in this session. However, it came together towards the end and finally managed to complete 200m (8 Lengths) without stopping. This was double my previous best. Really happy with this improvement.

Friday 19/08/16 = Glendalough Hike: Decided to head up to Wicklow to complete my annual trip to Glendalough. The wife and myself decided to bring our new German Au Pair for the day as she loves hiking in bavarian alps. Route we took was 'Sphinc & Glendaloo valley' hike. My favourite route and our foreign guest was really impressed with the place.

Sunday 21/08/06 = Run: 5.00 - 43.41 - (8.44)

Overall, a really good week. Swimming - managed to improve my distance to 200 meters. Running - Got two 5 mile run's completed with very little after affects on the groin/pubic bone area. Hiking - Great hike in Wicklow.
Bike - Missed a bike ride this week as weather was shocking on Saturday morning and was heading to Dublin with the kids for the weekend.

PDCAT

Monday 22/08/16 = Swim: 1 Hour - 8 X 50m, 4 x 100m & 1 x 200m reps. Total Swim (1km).

Bike: 37.65KM - Avg Speed = 27.5kph. Conditions were perfect for this ride. Managed to complete this route quicker than my previous best. Unfortunately this was my only bike ride last week.

Tuesday 23/08/16 = Swim: 1 Hour - 8 X 50m, 4 x 100m & 1 x 200m reps. Total Swim (1km).

Run: 5.00 - 43.04 - (8.37)- Run went well, however noticed some stiffness/tightness in the groin area the following day.

Thursday 24/08/16 = Run: 5.00 - 44.57 - (8.59) - Much slower run before work early in the morning. Again noticed some stiffness in the groin the following day.

Friday 25/08/16 =Swim: 1 Hour - 8 X 50m, 4 x 100m & 1 x 200m reps. Total Swim (1km).

Saturday 27/08/06 = Run: 5.00 - 44.12 - (8.50)

Overall, a mixed week. Some decent swimming sessions managing to keep the 200m reps going. Got three 5 mile run's in, the most i've managed since January. However, feeling it a little the following day. Only one bike ride, should get back to three cycles next week.

PDCAT

Monday 29/08/16 = Bike: 35.04KM - Avg Speed = 24.7kph
Fairly slow bike ride in what was near perfect conditions. Had a few pints the night before so might have impacted a little.

Swim: 1 Hour - 1 X 200m & 8 x 100m reps. Total Swim (1K).

Tuesday 30/08/16 = Bike: 37.63KM - Avg Speed = 25.4kph
Again, a little on the slow side. However, fairly windy out.

Swim: 1 Hour -8 x 100m & 4 x 50m reps. Didn't go great, couldn't get breathing right and was unable to get a longer rep in. Total Swim (1K).

Wednesday 31/08/16 = Run: 5.00 - 42.56 (8.35). After work, run went well. No real issues afterwards.

Thursday 01/09/16 = Swim: 1 Hour - 1 X 200m & 8 x 100m reps. Total Swim (1K). .

Friday 02/09/16 = Run: 5.00 - 44.16 (8.51).

Saturday 03/09/16 = Bike: 57.41KM - Avg Speed = 24.7kph
Weather was brutal in the morning, waited until evening time when conditions a little better. Went ok, enjoyable spin.

Sunday 04/09/06 = Run: 5.00 - 43.42 (8.44). Ran this early in the morning, as heading to Croke Park for the big match. The run was probably the highlight of my day after the beating we took later on.

PDCAT

Wednesday 07/09/16 = Bike: 37.68KM - Avg Speed = 25.3kph

Swim: 1 Hour - 1 X 200m & 8 x 100m reps. Total Swim (1K).

Thursday 08/09/16 = Swim: 1 Hour - 1 X 200m, 6 x 100m & 4 x 50m reps. Total Swim (1K). Another poor day in the pool. Started reading the new swim smooth book. Identified a number of issues with my stroke. Plan to spend the next couple of weeks taking a step back and try and get the stroke correct.

Run: 5.00 - 43.42 (8.44).

Saturday 10/09/16 = Run: 5.00 - 44.31 (8.54).

Poor week. Hungover after All Ireland Final and took a couple of days off. Swimming went very poorly. Need to take a step back here. Only one bike ride done, due to 60 hours working this week, plus very poor weather.

gramar

PDCAT wrote: »

Wednesday 07/09/16 = Bike: 37.68KM - Avg Speed = 25.3kph

Swim: 1 Hour - 1 X 200m & 8 x 100m reps. Total Swim (1K).

Thursday 08/09/16 = Swim: 1 Hour - 1 X 200m, 6 x 100m & 4 x 50m reps. Total Swim (1K). Another poor day in the pool. Started reading the new swim smooth book. Identified a number of issues with my stroke. Plan to spend the next couple of weeks taking a step back and try and get the stroke correct.

Run: 5.00 - 43.42 (8.44).

Saturday 10/09/16 = Run: 5.00 - 44.31 (8.54).

Poor week. Hungover after All Ireland Final and took a couple of days off. Swimming went very poorly. Need to take a step back here. Only one bike ride done, due to 60 hours working this week, plus very poor weather.

You're very glass half empty PD! you could say it was a decent week where you got in 5 sessions despite the 60hour working week, shíte weather and having a few well earned days off after the hurling.

PDCAT

gramar wrote: »

You're very glass half empty PD! you could say it was a decent week where you got in 5 sessions despite the 60hour working week, shíte weather and having a few well earned days off after the hurling.

Yeah, tend to be a little hard on myself at times. Just seeing very little improvement in all three disciplines over last couple of months. Training seems to be lacking real direction - Need to take a closer look at it and make some changes.

PDCAT

Monday 12/09/16 = Swim: 1 Hour - After couple of poor weeks, decided to take a step back. My technique has suffered due to my focus on increasing distance over the past number of weeks. When reading some of the new Swim Smooth book, this highlighted some major problems in my stroke. Also contacted the local Triathlon club to try and get some coached sessions in October. Done some lengths of pool focusing on technique and bilateral breathing.

Bike: 37.5KM - Threshold - Decided to focus on more specific workout for this ride. This included 2 x 15 minute threshold type workout. Also contacted local tri club and added my name to some cycling specific spinning sessions that they are holding in October.

Tuesday 13/09/16 = Swim: 1 Hour - Again some lengths focusing on technique and bilateral breathing.

Bike: 37.5KM - VO2 Max - Added in 4 x 3minute intervals with 2 min recovery into this ride.

Wednesday 14/09/16 = Run: 5.00 - 43.21 (8.40). Before work, felt the injury during the day after this run. Contact Santry Sports Injury Clinic and booked an appointment for next week to see what they think.

Friday 16/09/16 = Swim: 1 Hour - Again some lengths focusing on technique and bilateral breathing.

Run: 5.00 - 43.11 (8.38) - Legs ok after this run.

Saturday 17/09/16 =Charity Bike Ride: Decided to do this ride, advertised as 100k but actually was 90k. Found it fairly tough, few hundred cyclists entered. I stuck with groups where possible, but struggled a little at times. I seem to lack the power in the legs that the more experienced guys have and i'm pedalling with a much higher cadence to keep up with them. Average speed was 27.8kph which is a little down on where i was at in June.

Sunday 18/09/06 = Run: 5.00 - 43.42 (8.42).

Decent week, managed to get all sessions completed. More importantly, i've changed the training in Cycling & Swimming to make it more interesting and hopefully see improvements. Also finally decided to get the injury looked at again.

PDCAT

Monday 19/09/16 = Run: 5.00 - 44.09 (8.49) - After work, drove into Kilkenny to run on the ring road as it was dark. Run went well, kinda nice to be back running on the ring road again after a break of 12 months. Legs felt ok afterwards.

Tuesday 20/09/16 = Swim: 1 Hour - After work again, focused on technique and bilateral breathing. Getting better, stroke is alot smoother.

Wednesday 21/09/16 = Bike: 37.5KM - Power - Threw in 10 sprints X 20 seconds with 2 min recovery into this ride.

Swim: 1 Hour - Similiar to previous nights swim. Went well. Covered close to 1K in the pool.

Thursday 22/09/16 = Swim: 1 Hour - Again working on technique and breathing. If i could just get the breathing better, i'd feel that i'd have the distances sorted.

Bike: 44.63KM - Hill Work - Plan here was to attack any uphill sections of this route. Chose a very hilly route so this took a lot out of me.

Friday 23/09/16 =Run: 5.00 - 42.42 (8.32) - Legs ok after this run.

Saturday 24/09/16 = Working all weekend, so just spent about 20 minutes doing some squats.

Sunday 25/09/06 = Run: 5.00 - 43.56 (8.47). Again legs fine after this.

Good week this week. Working 60 hours again, so had to be organised to get this done. Running went well, with no real affects afterwards with the groin. Swimming has improved since i slowed down and concentrated on technique. Cycling alot more interesting by mixing up the rides a bit.

PDCAT

Monday 26/09/16 = Swim: 1 Hour - Focusing on technique and breathing. Went ok.
Also travelled up to Santry Sports Clinic to see specialist with regard to the injury. Hadn't seen him since January. He seemed happy with the progress and asked me to continue what i'm doing.

Tuesday 27/09/16 = Swim: 1 Hour - Same as previous day.

Bike: 37.5KM - Threshold - Completed 2 X 15 Minute at threshold pace. Went well.

Wednesday 28/09/16 = Run: 5.00 - 42.38 (8.32) No problems with the injury after this run.

Thursday 29/09/16 = Swim: 1 Hour - Not great, still struggling with the breathing. Not fully exhaling seems to be a problem for me.

Friday 30/09/16 =Bike: 37.5KM - VO2 Max - Completed 5 x 3 minute intervals with 2 minute recovery.

Run: 5.00 - 42.33 (8.30) - Another run with no injury problems afterwards.

Saturday 01/10/16 = Bike: 32KM - Avg Speed 22.2kph - Took my time with this one. Issues with the pedal clips - keep slipping out of one when picking up pace. Need to get this sorted.

Sunday 02/10/06 = Run: 6.00 - 53.08 (8.51). Longest run since January. Went really well.

Overall, week went well. Running - Really good progress this week. For the first time, no after affects after each of my three runs.

PDCAT

Monday 03/10/16 = Bike: Spinning Class (45 minutes). Started a 10 week spinning class with the local Triathlon club this week. This is aimed at more competitive cyclists trying to improve their performance rather than spinning for fitness. Trainer is a very good cyclist himself so hoping to see some benefit. Never sweated so much in my life. Very tough, but learned a lot.

Tuesday 04/10/16 = Run: 5.00 - 44.36 (8.55) - Late run after work.

Wednesday 05/10/16 = Bike: 34.97KM - Avg speed 23.4kph.
Focused this ride on hill work. Not too bothered with speed, worked on pushing higher gear going up hills to help with improving my power. Something i picked up at the spinning class on Monday. Enjoyed this.

Swim: 1 Hour - In Killarney for a couple of days break. Decided to use the hotel pool for an hour to get some lengths in. Pool very small, so didn't get much done.

Thursday 06/10/16 = Walk = 2.30 hour walk up the Gap of Dunloe with a boat trip afterwards. A little tough as late night on Wednesday with quite a few beers.

Swim: 1 Hour - Again, messed around in the hotel pool.

Friday 07/10/16 = Run: 6.00 - 52.04 (8.41) - After returning from Killarney, nipped out for a quick run.

Sunday 09/10/06 = Run: 6.00 - 52.00 (8.40). Again, run went well.

Overall, improvement in the running this week has been excellent. Three runs and no sign of any injury to either Groin or Pubic Bone area. Finally feel that i've turned a corner. Need to manage my increase in mileage very carefully from here.
Only two bike ride's but feel that both went well. Swimming - still a concern, have my first coached swimming lesson set up for next week.

PDCAT

Monday 10/10/16= Swim - 1 Hour - Got a fair few lengths in. Session went ok, not great though.

Bike: Spinning Class - Another sweat fest attending this class. Again, tough workout, just what i need.

Tuesday 11/10/16 = Run: 6.00 - 51.37 (8.36) - Another good run, everything felt fine.

Swim- 1 Hour - Went in to the pool in the evening for this. Horrible session, couldn't swim more than a length without stopping.

Thursday 13/10/16 = Bike (Turbo) - 1 Hour - Had to do a bit of bike maintenance (Cleaning bike, Oiling chain, fixing punctures, pumping up tyres, setting up bike on Turbo, putting on new cleats on bike shoes). Haven't been great at maintaining the bike this year. Anyway after setting the bike on the turbo, decided to get a session in, copying the session that the spinning class is doing on Monday.

Swim: 1 Hour - Lesson - Went for my first group coached lesson. Divided us into two groups (12 in beginners, 6 in slightly more advanced). I started in the beginners. It was my first week, missed the first session the previous week. After about 20 minutes the coach asked me to move into the advanced group as it was fairly clear to him that i had spent a little more time in the pool previously than the rest of the group. Found this lesson very informative. The instructor said that my stroke was very good, with only one or two modifications. Was happy to hear this as i've been second guessing my entire stroke and constantly changing things each week. Hoping that i can make progress from here.

Friday 14/10/16 = Run: 6.00 - 52.12 (8.42) - After work on the ring road. Felt the pubic bone during this run and the groin after this run and for the next couple of days. This is very disappointing as for the past two weeks, i've had no negative reaction to the training. Need to back off for the next two weeks.

Saturday 15/10/16 - Core: 40 Minutes - Decided on the back of the adverse reaction to last nights run, to do some core work. Have been very poor lately in doing this and it can't be helping my recovery.

Bike (Turbo) - 1 Hour - Again pushed it on the turbo with a similiar session to the spinning classes on Monday's. This was very tough and can't but help me with improving my bike performance.

Sunday 16/10/06 = Core: 40 Minutes - Cancelled this mornings run and instead done some core work. Plan is no running next week and substitute these with Core work.

paddybarry

Hey PDCAT,
Would it not be worth considering getting a MRI on the groin? At least that way you know what you are dealing with.
PB

PDCAT

paddybarry wrote: »

Hey PDCAT,
Would it not be worth considering getting a MRI on the groin? At least that way you know what you are dealing with.
PB

Hi Paddy

I've had an MRI conducted last January in Santry Sports Surgery Clinic. Diagnosis was Multi Factorial Groin Pain (i think the old phrase was 'ostetis pubis'). Basically the groin pain is caused by the injury to the pubic bone. Seemingly this injury takes a long time to heal. Three weeks ago, i went back up to Santry Hospital to speak to the Doctor as it seemed to be taking longer than originally expected to heal. His advice was to keep doing what i have been doing. Be very careful to build up mileage slowly, take a step back if injury flares up, make sure to continue to complete Core work.
Two weeks ago, i felt i was over the worst, but it seemed to flare up last Friday and hence the step back. I'll be monitoring it closely over the next few weeks, and may take another trip back up to SSC if i feel it's not getting better.

PDCAT

Monday 17/10/16= Bike: Spinning Class - Another tough one, handy if i had a heart rate monitor on me when doing this. Ordered one online - should have it by the end of the week.

Tuesday 18/10/16 = Swim- 1 Hour - Basically conducted the same session that we had completed with the coach the previous Thursday.

Core: No running this week, so plan was to complete 45 minutes of core work.

Wednesday 19/10/16 = Swim- 1 Hour - Same session as previous evening (Total Swim = 900 meters)

Thursday 20/10/16 = Bike (Turbo) - 1 Hour - Following the same session that the spinning class uses on a Monday evening. Tough session, but feel this will help me gain some improvements.

Swim: 1 Hour - Lesson - My second week with the group. Stayed with the more advance beginner group (5 of us). Plan was:
100m Warm up (60 sec recovery)
100m Zip up (60s)
100m Fist closed (60s)
3 x 100m @75% (60s)
200m (Boards & Fins)
100m freestyle (with Fins)
100m Cool Down

Tough as the recoveries are much shorter than i'm used to. (Total Swim - 1k)

Friday 21/10/16 = Core: 45 Minutes

Saturday 22/10/16 - Core: 40 Minutes

Sunday 23/10/06 = Bike (Turbo) - 1 Hour - Wore the Heart Rate monitor for the first time. Handy tool to ensure that i'm pushing myself sufficiently.

PDCAT

Monday 24/10/16= Swim- 1 Hour - Conducted the same session that we had completed with the coach the previous Thursday. Found it a bit easier on my own than with a group of people swimming behind you. Total Swim (1k).

Bike: Spinning Class - He introduced some new bits into this session which were tough. HR rose to Max 181bpm and was operating in the 170's for a fair bit of this session.

Tuesday 25/10/16 = Run - 3.33 30.00 (9.00). Running with the HR monitor for the first time. Have decided to slow down to ensure my HR is at recovery zone <140bpm. Hoping taking it easier may help with the groin.

Swim- 1 Hour - Again, ran through the same session as last week. Total Swim (1k)

Wednesday 26/10/16 = Bike (Turbo) - 1 Hour - Following the same session that the spinning class uses on a Monday evening.

Thursday 27/10/16 = Run - 5.00 46.06 (9.13) - Again ensured to run slowly. No issues.

Core: 45 minutes completed.

Swim: 1 Hour - Lesson - Plan was:
100m F/S Warm up (60 sec recovery)
2 x 100m F/S @75% (60R)
100m - one arm (60R)
6 X 50m Sprints (30R)
200m (Boards & Fins)
4 X 50m Sprints (Fins) (30R)
100m F/S easy (60R)
4 X 25m Sprints (30R)
100m Cool Down

Found this very tough. Recoveries very short. (Total Swim - 1.3k)

Friday 28/10/16 = Bike (Turbo) - 1 Hour - Again tough going. Looking at mixing these turbo sessions up a bit. Taking some good turbo sessions from cycling website.

Core: 45 minutes

Saturday 29/10/16 - Run - 3.16 30.00 (9.30) - Supposed to run for 45 minutes. Cut this short as could feel a pulling sensation in the pubic bone area. No issues once the run was finished. Just shortened the run to avoid any injury.

PDCAT

Monday 31/10/16= Swim- 1 Hour - Conducted the same session that we had completed with the coach the previous Thursday. This went well, found it a lot easier swimming on my own, slowing down a bit rather and being more relaxed. Total Swim (1.35k).

Bike: (Turbo) - 1 Hour - No spinning class this week due to the Bank Holiday. Instead used the turbo. Went ok.

Tuesday 01/11/16 = Run - 5.00 45.06 (9.01). Again slowing down a fair bit on the run's in order to give the groin/pubic bone a better chance.

Swim- 1 Hour - Again, ran through the same session as last week. Total Swim (1.35k)

Wednesday 02/11/16 = Bike (Turbo) - 1 Hour - Following the same session that the spinning class uses on a Monday evening.

Thursday 03/11/16 = Run - 5.00 46.41 (9.20) - No issues.

Swim: 1 Hour - Lesson - Plan was:
200m F/S Warm up (60s)
200m F/S Pull Buoy (60s)
2 x 200m F/S @ 75% (60s)
200m (Boards) (60s)
200m F/S Cool Down

This went well for me. Trying to focus on kicking my legs properly as this seems to be an issue for me. My Fins finally arrived on Friday so can practice more drills using these. (Total Swim - 1.35k)

Friday 04/11/16 = Bike (Turbo) - 1 Hour - 'Strength' - Using a website which focuses on ways of using the turbo to improve areas of your biking using HRM. The first one focused on improving your strength moving between Zone 2 & Zone 3. Found it enjoyable and tough as well.

Core: 45 minutes

Saturday 05/11/16 - Run - 5.00 46.12 (9.14) - Went ok with no problems.

Sunday 06/11/16 - Core: 45 minutes.

PDCAT

Monday 07/11/16= Swim- 1 Hour - Again, followed same drill as last weeks lesson. Total Swim (1.35k).

Bike: (Spinning Class) (1 Hour) - Back to this class after a weeks break. He's mixing the session up a bit to keep it interesting and to ensure that its tough.

Tuesday 08/11/16 = Run - 5.00 45.45 (9.09). No major issues.

Swim- 1 Hour - Same as the previous evening. Total Swim (1.35k)

Thursday 10/11/16 = Swim: 1 Hour - Was working late so missed the swimming lesson tonight. Decided to go to the pool after work and to make up a drill for myself. Plan was:

200m F/S Warm up (60s)
200m F/S (Fins) (60s)
300m F/S @ 75% (60s)
200m (Boards & Fins) (60s)
4 x 25m sprints (30s)
200m F/S Cool Down

Also threw in 3 x 50m at the end focusing on kicking. Total Swim (1.35k)

Friday 11/11/16 = Bike (Turbo) - 1.15 Hours - 'Threshold' - Moved between active recovery (Zone 1) and upper Zone 4 (10 minutes on/off).

Saturday 12/11/16 - Run - 5.00 46.24 (9.17) - No issues

Sunday 13/11/16 - Bike (Turbo) - 1.15 Hours - 'Sweetspot' - Session focused on 2 x 20 minutes at Upper Zone 3/ Lower Zone 4, with recovery in Zone 1.

PDCAT

Monday 14/11/16= Swim- 1 Hour - Early morning swim. Followed same drill as last weeks lesson. Went well. Total Swim (1.55k).

Bike: (Spinning Class) (1 Hour) - Usual tough session.

Tuesday 15/11/16 = Bike (Turbo) - 1.15 Hours - 'Cadence'. This effort was focused on cadence. Basically alternated between 90 & 120 rpm with 1 minutes effort on/off.

Wednesday 16/11/16 = Run - 6.00 56.08 (9.21) - No issues

Swim- 1 Hour - This did not go well. Never felt good. Struggled with breathing. Total Swim (1.5k).

Thursday 17/11/16 = Bike (Turbo) - 1.15 Hours - 'VO2' Max.
This was tough: 5 x 3 minute intervals in Zone 5 with recoveries in Zone 1.
Legs were tired after this.

Swim: 1 Hour - Lesson: Had missed last weeks class. Given the hard bike session i had in the morning coupled with the poor swim i had the night before, i was apprehensive about this. Plan was:

200m F/S Warm up (60s)
300m F/S @75% (60s)
500m F/S @ 75% (60s)
200m (Boards & Fins) (60s)
200m F/S @75% (60s)
200m F/S Cool Down

This went very well. Had never swam more than 300m before so to complete 500m was a big moment for me. Total Swim (1.5k)

Sunday 20/11/16 - Run - 6.00 55.13 (9.12) - No issues

Overall, a pretty good week for me. Swimming and Cycling went well. Missed one run due to work/life issues.

PDCAT

Monday 21/11/16= Bike: (Turbo) (1 Hour) - Missed the 'Spinning Class' due to work. However, late in the evening, managed to use the turbo and complete my own made up spinning session.

Wednesday 23/11/16 = Run - 6.00 55.28 (9.14) - No issues

Swim- 1 Hour - Completed the same drills as last week which included a 500 meter swim. Went well. Total Swim (1.6k).

Thursday 24/11/16 = Swim- 1 Hour - Same drills as Wednesday. Went well. Total Swim (1.6k).

Saturday 26/11/16 = Swim - 1 Hour - Missed the coached session on Thursday due to work. Spoke with one of the guys in the group and followed the session that they completed. Plan was:

200m F/S Warm up (60s)
100m easy/ 50m sprints X 8 (30s)
200m F/S Cool down

Found this tough, especially the first couple of drills. Total Swim (1.6k)

Bike (Turbo) - 1Hour - 'Strength'.
Again tough enough session on the turbo, moving between Z1/Z4.

Sunday 27/11/16 - Run - 6.00 54.56 (9.09) - No issues

Bike (Turbo) - 1Hour - 'Threshold'.
Due to missed sessions during the week, meant i was busy catching up on the weekend. Another toughie on the turbo moving to Z3/Z4.

Another decent week. Again missed one run due to busy early in the week. Hopefully will get back on top of this over the coming weeks as i'll have more time on my hands.

PDCAT

Monday 28/11/16= Bike: (Spinning Class) (1 Hour) - Back spinning this week with the local Triathlon club. Fairly tough going this. It's a 10 week course and the sessions are getting tougher each week.

Tuesday 29/11/16 = Swim: 1 Hour - Same drills as last Thursday. Again found it fairly tough going. Total Swim (1.6k)

Wednesday 30/11/16 = Run - 6.00 53.39 (8.56) - No issues

Swim- 1 Hour - Again same drills again as Tuesday. Total Swim (1.6k).

Thursday 01/12/16 = Bike: (Turbo - 1.15 Hours - 'Sweetspot').
Included 2 x 20 minutes in upper Z3/lower Z4.

Swim - 1 Hour - Back at the coaching lesson tonight after missing last week. This is week nine and i can see big improvement since i first joined this nine weeks ago. Plan was:

200m F/S Warm up (60s)
200m F/S @ 75% (60s)
400m (Pull Buoy & Paddles) (60s)
200m (Boards & Fins) (60s)
200m with Fins (60s)
100m F/S with sighting
200m F/S Cool down

Easier session tonight. Went ok apart from the 'sighting' which was a bit of a joke. I'd need alot of practice on this. Total Swim (1.6k)

Friday 02/12/16 - Run - 6.00 54.15 (9.02) - No issues

Saturday 03/12/16 - (Turbo - 1 Hours - 'Cadence'). This is probably the easiest session i'm currently doing on the Turbo.

Sunday 04/12/16 - Run - 6.00 54.23 (9.04) - Noticing some slight groin ache after this run.

PDCAT

Monday 05/12/16= Bike: (Spinning Class) (1 Hour) - Another tough session this week. Same drill as previous week. Noticing my HR is a fair bit lower doing these sessions than it was when i first started.

Tuesday 06/12/16 = Run - 6.00 56.28 (9.25) - After noticing the groin acting up a little after Sunday's run, decided to run this one on grass. A lot slower doing these run's on grass.

Swim: 1 Hour - Same drills as last Thursday. Went ok. Total Swim (1.6k)

Wednesday 07/12/16 = Swim- 1 Hour - Again same drills again as Tuesday. Total Swim (1.6k).

Thursday 08/12/16 = Swimming Lesson - Last of the coached sessions tonight. This was the 10th week, i managed to make it to 7 of them and i've progressed a great deal since starting these.
Plan was:

200m F/S Warm up (60s)
6 X 100m F/S @ 80% (30s)
100m (Fly with Fins) (60s)
100m (swim on side - Fins) (60s)
8 x 25m sprints (Fins) (30s)
100m F/S easy (60s)
2 x 50m sprints (60s)
200m F/S Cool down

This was tough, especially the 6 x 100m with only 30s recovery. Also the 8 x 25m sprints with short recovery. Managed to get through it fairly well and delighted with the session. Total Swim (1.6k)

Friday 09/12/16 - Run - 6.00 55.34 (9.16) - Back on the road for this one as had to run it later in the evening.

Saturday 10/12/16 - Bike: (Turbo - 1.15 Hours - 'VO2' Max). Late on Saturday evening in the garage. Involves 5 x 3 minute in Zone 5 with 7 minutes in Zone 1 recovery. Throw in 10 minutes Warm up/ Cool Down. Tough session. Few issues with the bike that i need to sort out.

Sunday 11/12/16 - Run - 6.00 57.44 (9.37) - Back on the grass surface for this. Early on a frosty morning - very peaceful with nobody around at this time. Very slow.

Bike: (Turbo - 1 Hour - 'Strength'). Again moving between Zone 1/ Zone 4. Working a higher gear pushing between 50/60 rpm's.

PDCAT

Monday 12/12/16= Swim (1 Hour) - Same drills as last Thursday. Went well. Total Swim (1.6k)

Bike: (Spinning Class) (1 Hour) - Last week of this spinning coached class.Managed to make 9 out of the 10 weeks. Feel i have made a lot of progress over these past 10 weeks. However, won't really know for sure until i go out on the road again. We used the same drill as previous week. Went ok. Have enrolled again in January for another 10 weeks of this class.

Tuesday 13/12/16 = Run - 6.00 56.55 (9.29) - At the moment, running majority of these run's on the local Gaa pitch. Again very slow, no issues with injury.

Swim: 1 Hour - Same drills as last Thursday. Went ok. Total Swim (1.6k)

Wednesday 14/12/16 = Bike: (Turbo - 1.15 Hours - 'Threshold'). Another tough one, working between Upper Zone 4 and recovery Zone 1. Warmup and cool down in Zone 2.

Thursday 15/12/16 = Swimming - No swimming lesson this week. So decided to go to the pool and make up my own plan. Was looking to get in a long slow swim to see if i could increase my distance and gain some endurance.
Plan was:

200m F/S Warm up (60s)
800m F/S (60s)
200m (Boards & Fins) (60s)
8 x 25m sprints (Fins) (30s)
200m F/S Cool down

800 meters is by far the longest distance i've ever swam. Happy with this. Found the last few lengths tougher. Having said that, probably could have done some more if really pushed. Will try and complete the session above on two occasions next week. Total Swim (1.6k).
Have enrolled for another 10 week of coached lessons in January in the beginners group.

Friday 16/12/16 - Run - 6.00 57.59 (9.40) - Very slow - on grass. Didn't think it was possible for me to run this slow.

Saturday 17/12/16 - Bike: (Turbo - 1.15 Hours - 'Sweetspot'). Late on Saturday evening in the garage. What else would i be doing on a Saturday evening. Included 2 x 20 minutes in Upper Zone 3/ Lower Zone 4 with recovery in between in Zone 1. Warm up and cool down in Zone 2.

Sunday 18/12/16 - Run - 6.00 55.05 (9.11) - Again around the pitch. Quicker than the recent run's down there. Not sure why.