Keep Improving

PDCAT · 27-12-2017 06:23PM

Monday 18/12/17

Gym = S&C = 40 Mins

Run = Treadmill = 35 minutes. Incline = 1.0, Speed 10kph

Bike = Turbo (1 Hour - 'Cadence')

Wednesday 20/12/17

Run = Treadmill = 35 minutes. Incline = 1.0, Speed 10kph

Thursday 21/12/17

Swim (Total Swim = 1.8K)

200m Warm up
6 x 200m (CSS Pace)
200m (Boards & Fins)
200m Cool Down

CSS pace was fine. Managed to keep all 6 intervals close to target with 20 seconds recovery.

Gym = S&C = 30 Minutes

Friday 22/12/17

Swim (Total Swim = 1.6K)

200m Warm up
100m (One arm)
100m (One arm with Front crawl)
100m (TT) = 1.49
200m (Boards & Fins)
200m (Paddles & Pull Buoys)
5 X 100m (Focused on increasing Stroke Rate)
200m Cool Down

Decided to focus on Stroke rate during some of these drills. Would like to increase the stroke rate slightly as it's slightly on the low side. Also done a 100m Time Trial and time was roughly the same as a few months ago, which i was happy enough with.

Bike = Turbo (1 Hour - 'Sweetspot) Includes 40 minutes in Upper Zone 3/Lower Zone 4.

Sunday 24/12/17

Bike = Turbo (1 Hour - 'Strength') Includes 3 x 10 minutes in Zone 3 at 45, 50 & 55 rpm's.

Missed a couple of sessions this week, due to spending a lot of time down in the hospital with my very sick dad. Will be dropping back on the training over the coming weeks due to this. Not too bothered with the training at the moment as bigger priorities. However, i find it takes my mind off stuff and will do whatever i can.

PDCAT · 02-01-2018 09:38PM

Tuesday 26/12/17

Bike - Turbo (1 Hour) 'Threshold'. Included 2 x 15 minutes in upper Z3/Lower Z4.

Wednesday 27/12/17

Run - Treadmill (35 minutes) Incline 1.0, Speed 10KPH.

Thursday 28/12/17

Bike - Turbo (1 Hour) 'Cadence'.

Friday 29/12/17

Swim (Total Swim = 1.8K)
Plan was:
200m Warm up
12 x 100m (CSS Pace)
200m (Boards & Fins)
200m Cool Down

Went ok. Finding it ok to hit this CSS pace as its a bit slower than my previous pace. 10 seconds recovery between reps.

Saturday 30/12/17

Run - Treadmill (35 minutes) Incline 1.0, Speed 10KPH.

Probably one of the lowest weeks training ive put in all year. Spent about 30/40 hours this week in hospital with my dad, so this is having a big impact on all activities. Didn't have a drink of alcohol all xmas. Only two bottles of bud since November. Definitely a record.

PDCAT · 08-01-2018 07:49PM

Monday 01/01/18

Bike = Turbo (1 Hour - 'VO2 Max') Nice start to the new year. Session i'm not particularly fond of. Included 4 x 4 minutes in Zone 5 with 6 mins recovery in between.

Run = Treadmill (35 Mins) Incline = 1.0, Speed = 10kph.

Wednesday 03/01/18

Run = Treadmill (35 Mins) Incline = 1.0, Speed = 10kph.

Thursday 04/01/18

Swim (Total Swim = 1.8K)
Plan was:
200m Warm up
3 X 400m (CSS Pace)
200m (Boards & Fins)
200m Cool Down

Started back doing CSS Pace sessions for the past four weeks. Have noticed an improvement since then. Will test it next week for sure. The 400's went ok.

Gym = S&C = 40 Mins

Bike = Turbo (1 Hour) 'Strength'. Included 3 x 10 minutes in Zone 3 at 45, 50 & 55rpm's.

Friday 05/01/18

Swim (Total Swim - 1.6K)
Plan was:
200m Warm up
100m (One arm)
100m (One arm with Front Crawl)
100m (Long Stroke)
200m (Paddles & Pull Buoy)
200m (Boards & Fins)
5 x 100m (Stroke Rate)
200m Cool Down

Gym - S&C = 35 Mins.

Saturday 06/01/18

Bike = Turbo (1 Hour) 'Sweetspot'. Included 40 minutes in Upper Zone 3/Lower Zone 4. One of my tougher sessions at the moment.

Sunday 07/01/18

Run = Treadmill (55 Minutes) Incline = 1.0, Speed = 10kph.
Went well, legs felt good.

PDCAT · 15-01-2018 03:30PM

Monday 08/01/18

Swim (Total Swim = 1.5K)
Plan was:
200m Warm up
400m Time Trial = 8.00
100m Easy
200m (Boards & Fins)
200m Time Trial = 3.50
100m Easy
100m (Long Stroke)
200m Cool Down

Went well. After four weeks of refocusing on CSS pace, my Time Trials for 200m & 400m have reduced back to where they were in November. Happy with that. New CSS pace is 2.05/100m

Gym
S&C = 30 Mins

Bike = Turbo (1 Hour 'Cadence').

Tuesday 09/01/18

Swim (Total Swim = 1.6K)
Plan was:
200m Warm up
100m (One arm)
100m (One arm & Front crawl)
200m (Long stroke)
200m (Paddles & Pull Buoy)
200m (Boards & Fins)
4 x 100m (Stroke Rate)
200m Cool Down

Run - Treadmill - 35 mins Incline = 1.0, Speed 10kph.
Decided to do some speed work of sorts. Havent done this in a long long time.
Completed 2 x 5 mins @ 13.2kph.

Wednesday 10/01/18

Bike = Turbo (1 Hour 'Threshold')

Thursday 11/01/18

Run = Treadmill - 35 mins. Incline = 1.0, Speed 10kph

Friday 12/01/18

Swim (Total Swim = 1.6K)
Plan was:
200m Warm up
100m (One arm)
100m (One arm & Front crawl)
100m Time Trial = 1.44
200m (Long Stroke)
200m (Boards & Fins)
200m (Paddles & Pull Buoy)
3 x 100m (Stroke Rate)
200m Cool Down

Again, went well. My 100m Time trial was 5 seconds faster than i've ever completed before. Hopefully its a sign of improvement.

Gym

S&C = 40 Mins.

Saturday 13/01/18

Bike = Turbo (1 Hour 'VO2 Max)

Sunday 14/01/18

Run = 6.00 54.55 (9.09)

Good week, managed to get 9 sessions in along with 2 S&C workouts.

PDCAT · 23-01-2018 03:49PM

Monday 15/01/18

Swim (Total Swim = 1.8K)
Plan was:
200m Warm up
6 x 200m (CSS pace)
200m (Boards & Fins)
200m Cool Down

Gym = S&C = 35 Mins

Bike = Turbo (1 Hour 'Cadence').

Tuesday 16/01/18

Swim (Total Swim = 1.6K)
Plan was:
200m Warm up
100m (One arm)
100m (One arm & Front Crawl)
200m (Long Stroke)
200m (Boards & Fins)
200m (Paddles & Pull Buoys)
4 x 100m (Stroke Rate)
200m Cool Down

Run = Treadmill (35 Mins) Incline = 1.0, Speed 10kph.
Included some speedwork = 3 x 4 mins @13.6kph (4 mins recovery)

Wednesday 17/01/18

Bike = Turbo (1 Hour 'Sweetspot') Includes 40 mins in Upper Zone 3/Lower Zone 4. This is tough session for me on the turbo.

Thursday 18/01/18

Run = Treadmill (35 Mins). Incline = 1.0, Speed = 10kph.

Friday 19/01/18

Swim (Total Swim = 1.6K)
Plan was same as Tuesday.

Gym = S&C = 20 Mins

Saturday 20/01/18

Bike = Turbo (1 Hour 'Strength'). Includes 3 x 10 mins in Zone 3 at 55, 50 & 45 rpms'.

Sunday 21/01/18

Run - 6.00 52.42 (8.47). Back on the road again. Lots of water on the road, so a lot of zigzagging along different routes to make up the miles.

PDCAT · 29-01-2018 06:48PM

Monday 22/01/18

Swim (Total Swim = 1.8K)
Plan was:
200m Warm up
6 x 200m (CSS Pace) (20 secs recovery)
200m (Boards & Fins)
200m Cool Down

Went ok, found it tough enough to keep CSS pace.

Gym = S&C = 35 Mins

Bike = Turbo (1 Hour - 'Cadence')

Tuesday 23/01/18

Swim (Total Swim = 1.6K)
Plan was:
200m Warm up
100m (One Arm)
100m (One Arm & Front Crawl)
200m (Long Stroke)
200m (Boards & Fins)
200m (Paddles & Pull Buoy)
8 x 25m Sprints
100m Easy
2 X 50m Sprints
200m Cool Down

Run - Treadmill (35 Mins) Incline = 1.0, Speed = 10kph. Included 3 x 4 mins = 13.6kph (4 mins recovery)

Wednesday 24/01/18

Bike = Turbo (1 Hour - Z2). Plan was to do a Threshold session, but after a couple of minutes i realised i was unable to get my heart rate to upper Zone 4. This has been coming the last couple of weeks. Ive noticed lately, ive only barely been hitting the zones during some of my harder sessions. This tends to happen when i'm slightly pushing it too far. Legs fairly tired so decided to take it easier on the turbo tonight.

Thursday 25/01/18

Run = Treadmill (35 mins). Incline = 1.0, Speed = 10kph.

Friday 26/01/18

Swim (Total Swim = 1.5K)

Endurance swim in the pool this morning so swam the 1.5K constant. Took 31.32 minutes.

Gym = S&C = 35 Mins

Saturday 27/01/18

Bike = Turbo (1 Hour - Zone 1) - Decided again tonight to take it real handy on the bike. Kept the HR very low. Having said that,my legs were tired.

Sunday 28/01/18

Run = 6.00 53.36 (8.56) - Legs very tired, but still enjoyed the run outside.

PDCAT · 06-02-2018 07:39PM

Monday 29/01/18

Swim (Total Swim = 1.8K)

Plan was:
200m Warm up
12 x 100m (CSS)
200m (Boards & Fins)
200m Cool Down

Gym - S&C = 40 Mins

Bike - Turbo (1 Hour 'Strength')

Tuesday 30/01/18

Swim - Total Swim = (1.6K)

Plan was:
200m Warm up
100m (One Arm)
100m (One Arm & Front Crawl)
200m (Long Stroke)
200m (Boards & Fins)
200m (Paddles & Pull Buoys)
4 x 100m (Stroke Rate)
200m Cool Down

Run - Treadmill (35 Mins). Incline = 1.0, Speed 10kph. Included 3 x 4 mins @13.6kph with 4 mins recovery.

Wednesday 31/01/18

Bike - Turbo (1 Hour 'Cadence')

Thursday 01/02/18

Run - Treadmill (35 Mins). Incline = 1.0, Speed = 10kph

Friday 02/02/18

Swim (Total Swim = 1.6K)

Same as Tuesday's session.

Gym - S&C = 40 Mins

Saturday 03/02/18

Bike - Turbo (1 Hour 'VO2 Max)

Sunday 04/02/18

Run - 6.00 52.56 (8.49)

PDCAT · 12-02-2018 02:15PM

Wednesday 07/02/18

Run = (Treadmill - 35 Mins) Incline = 1.0, Speed = 10kph.

Thursday 08/02/18

Swim (Total Swim = 1.6K)
Plan was:
200m Warm up
100m (One arm)
100m (One arm & Front Crawl)
200m (Long Stroke)
200m (Boards & Fins)
200m (Paddles & Pull Buoy)
2 x 100m (Stroke Rate)
100m Easy
100m (Sighting)
200m Cool Down

Gym = S&C = 40 Mins

Bike = Turbo (1 Hour 'Sweetspot'). This was tough. Included 40 mins in Upper Zone 3/Lower Zone 4.

Friday 09/02/18

Swim (Total Swim = 1.8K)
200m Warm up
3 x 400m (CSS Pace)
200m (Boards & Fins)
200m Cool Down

Run = (Treadmill = 55 Mins) Incline = 1.0, Speed = 10kph

Tough week with a number of sessions not completed. This was due to two heavy stag weekends at either end of the week. My first alcoholic drinks in over two months. Glad, their are out of the way to be honest and can refocus again.

PDCAT · 22-02-2018 06:26PM

Tuesday 13/02/18

Swim (1.6K)
Plan was:
200m Warm up
100m (One Arm)
100m (One Arm & Front Crawl)
200m (Long Stroke)
200m (Boards & Fins)
200m (Paddles & Pull Buoys)
2 x 100m (Stroke Rate)
100m Easy
100m (Sighting)
200m Cool Down

Gym = S&C = 35 Mins

Run = Treadmill (35 Mins). Incline 1.0, Speed 10kph. Included 3 x 4mins @13.6kph (4 min recovery)

Wednesday 14/02/18

Bike = Turbo (1 Hour 'Cadence')

Thursday 15/02/18

Run = Treadmill (35 Mins). Incline 1.0, Speed 10kph.

Friday 16/02/18

Swim (1.5K)
Plan was:
200m Warm up
400m Time Trial = 7.47
100m Easy
200m (Boards & Fins)
200m Time Trial = 3.43
100m Easy
100m (Long Stroke)
200m Cool Down

Went very well. New PB's in both 400m & 200m Time Trials. 13 second improvement in 400m and 7 seconds improvement in the 200m. Happy with this and new CSS pace is 2.02/100m.

Gym = S&C = 35 Mins

Bike = Turbo (1 Hour 'Strength'). Includes 3 x 10mins in Zone 3 at 45, 50 & 55 rpm's.

Saturday 17/02/18

Run = 6.00 50.39 (8.26). Back on the road, legs felt great and found cruising at this pace easy. However, groin a little sore afterwards.

Sunday 18/02/18

Bike = Turbo (1 Hour 'VO2 Max). Includes 4 x 4 mins in Zone 5 with 6 mins recovery.

Good Week with some really good sessions.

PDCAT · 26-02-2018 03:30PM

Monday 19/02/18

Run = Treadmill (35 Mins). Groin ok. Done about 15 minutes stretching
before hand focusing on the hip flexor's. Hope this helped.

Tuesday 20/02/18

Bike = Turbo (1 Hour 'Threshold'). Always a very tough one on the turbo to get into and maintain upper Zone 4 heart rate for 2 x 15 minutes.

Wednesday 21/02/18

Run = Treadmill (35 Mins). No speed work this week. Giving the groin a little rest.

Thursday 22/02/18

Swim (1.8K)
Plan was:
200m Warm up
6 x 200m (CSS Pace)
200m (Boards & Fins)
200m Cool Down

Gym = S&C = 35 Mins.

Swim went very well. Managed to keep at new CSS pace fairly OK.

Bike = Turbo (1 Hour 'Cadence').

Saturday 24/02/18

Run = Treadmill (55 Mins). Long run completed on treadmill this week. Again stretching of the hip flexors before the run.

Sunday 25/02/18

Bike = Turbo (1 Hour 'Sweetspot'). Included 40 minutes in Upper Zone 3/Lower Zone 4. This is a tough one, but managed to keep average HR at 139bpm.

Overall, decent week. Happy with the bike and running. Only one swim due to working 60+ hours this week and studying for an interview. Next week should be better.

PDCAT · 09-03-2018 10:05PM

Monday 26/02/18

Swim (Total Swim = 1.8K)
Plan was:
200m Warm up
6 X 200m (CSS Pace)
200m (Boards & Fins)
200m Cool Down

CSS pace went well, hit all the required paces.

Gym - S&C = 35 Mins

Run - Treadmill (35 Mins - Speedwork). Incline = 1.0, Speed = 10kph. Included 3 x 4mins @13.6kph with 4 mins recovery.

Tuesday 27/02/18

Swim (Total Swim = 1.6K)
Plan was:
200m Warm up
100m (One Arm)
100m (One arm & Front crawl)
100m TT (1.44 Minutes. No improvement on 4 weeks previous).
200m (Long Stroke)
200m (Boards & Fins)
200m (Paddles & Pull Buoys)
3 x 100m (Stroke Rate)
200m Cool Down

Bike - Turbo (1 Hour 'Strength'). Includes 3 x 10 mins in Zone 3 at 45, 50 & 55 rpm's.

Wednesday 28/02/18

Run - Treadmill (35 Mins). Incline = 1.0, Speed = 10kph

Thursday 01/03/18

Bike - Turbo (1 Hour 'Cadence').

Friday 02/03/18

Run - Treadmill (55 Mins). Incline = 1.0, Speed = 10kph.

Saturday 03/03/18

Bike - Turbo (1 Hour 'VO2' Max) Includes 4 x 4 mins in Zone 5 with 6 mins recovery.

Overall, happy enough, missed one planned swim and s&c session due to pool/gym being closed due to the bad weather.

PDCAT · 12-03-2018 06:05PM

Monday 05/03/18

Run - Treadmill (35 Mins) Incline = 1.0, Speed = 10kph. Included 3 x 4 mins @13.6kph with 4 min recovery.

Tuesday 06/03/18

Bike - Turbo (1 Hour 'Pyramid'). This is a new session, trying for the first time. Took it from British Cycling TT Training plan. Basically 1 min on/off, 2 min, 3, 4 & 5 minute on/off in Zone 4 switching to Zone 1 for recoveries. Went well, even if it was more difficult than i expected.

Wednesday 07/03/18

Swim (Total Swim = 1.8k)
Plan was:
200m Warm up
12 x 100m (CSS Pace)
200m (Boards & Fins)
200m Cool down

CSS pace went well, found last few tough though.

Gym - S&C = 30 Mins

Run - Treadmill (35 Mins). Incline = 1.0, Speed = 10kph

Thursday 08/03/18

Swim (Total Swim = 1.5k).
Decided i needed an endurance type swim, so just swam 60 lengths. Went ok. Time 31.28.

Gym - S&C = 30 Mins

Bike - Turbo (1 Hour 'Threshold') Included 2 x 15 minutes in Upper Zone 4. Really tough session reaching and keeping this Heart Rate but managed it.

Saturday 10/03/18

Run - Treadmill (55 Mins). Decided to do this longer run on the treadmill. Very foggy and spilling rain outside so took the easy option. Incline = 1.0, Speed = 10kph.

PDCAT · 21-03-2018 02:07PM

Tuesday 13/03/18

Swim (Total Swim = 1.6K)
Plan was:
200m Warm up
100m (One arm)
100m (One arm & Front crawl)
200m (Long Stroke)
200m (Boards & Fins)
200m (Paddles & Pull Buoy)
8 x 25m (Sprints)
100m Easy
100m (Sighting)
200m Cool Down

Gym - S&C = 30 Mins

Run - Treadmill (35 Mins). Incline = 1.0, Speed = 10kph.

Wednesday 14/03/18

Bike - Turbo (1 Hour ' Sweetspot). Includes 40 minutes in Upper Zone 3/ Lower Zone 4. Always a very tough session on the turbo.

Thursday 15/03/18

Run - Treadmill (35 Mins - Speed). Incline = 1.0, Speed = 10kph. Includes 3 x 4 minutes @ 13.6kph with 4 mins recovery.

Friday 16/03/18

Swim (Total Swim = 1.8K)
Plan was:
200m Warm up
3 x 400m (CSS pace)
200m (Boards & Fins)
200m Cool Down

Went ok, managed to achieve CSS pace. Will be completing Time Trials again next week to access CSS pace to see if any progress. Dont feel there has been any progress in the past few weeks. Will be interesting to see.

Gym - S&C = 40 Mins

Bike - Turbo (1 Hour - 'Cadence'). Easy enough session on the bike.

Saturday 17/03/18

Run - 6.00 52.05 (8.41). Lovely run on the road. First road run for about 4 weeks and this felt great.

Overall, ok week, nothing special. Missed a swim and a cycle due to couple of drinking sessions at either end of the week due to weddings.

PDCAT · 26-03-2018 03:22PM

Monday 19/03/18

Run = Treadmill - 35 mins. Incline =1.0, Speed = 10kph.

Tuesday 20/03/18

Bike - Turbo (1 Hour 'Strength') Includes 3 x 10 minutes in Zone 3 at 55, 50 & 45 rpm's. Found it ok, but my heart rate a lately a little lower than previous doing this session.

Wednesday 21/03/18

Run = Treadmill - 35 mins. Incline = 1.0, Speed = 10kph. Included 3 x 4 mins @13.6kph (4 mins recovery).

Gym = S&C = 35 Mins.

Swim = Total Swim = 1.6K
Plan was:
200m Warm up
100m (One Arm)
100m (One arm & Front Crawl)
200m (Long Stroke)
200m (Boards & Fins)
200m (Paddles & Pull Buoys)
4 x 50m (Sprints)
100m Easy
100m (Sighting)
200m Cool Down

Thursday 22/03/18

Bike = Turbo - (1 Hour 'Pyramid') Includes 1, 2, 3, 4 & 5 minutes in Zone 4 with same time recovery in between.

Gym = S&C = 30 Mins

Swim = (Total Swim = 1.5K)
Plan was:
200m Warm up
400m Time Trial (7.54)
100m Easy
200m (Boards & Fins)
200m Time Trial (3.50)
100m Easy
100m (Sighting)
200m Cool Down

Slightly Disappointing Time Trials. Both 400m & 200m were 7 seconds slower than last month. Having said all that, i had a tough couple of days training previous to performing these TT's. Also performed TT's just after spending half an hour in the gym doing S&C. Probably not the best prep for this test. Will retest again next month.

Saturday 24/03/18

Run = Treadmill - 55 Mins. Incline = 1.0, Speed = 10kph. Completed this after work in the night time. Felt great and was happy with it.

Sunday 25/03/18

Bike - Turbo (1 Hour 'Finks Zone 1). Was supposed to do a threshold session here. But couldn't get my heart rate up to upper Zone 4 to do this session. Felt very tired, after three 12 hour shifts in a row, an hour of a run the night before. Obviously the body wasn't able for it, so just decided to complete an aerobic session. Still found this tough.

PDCAT · 04-04-2018 01:53PM

Monday 26/03/18

Swim (Total Swim = 1.8K)

Plan was:
200m Warm Up
6 X 200m (CSS Pace)
200m (Boards & Fins)
200m Cool Down

Gym - S&C = 35 Mins

Run - Treadmill (35 Mins) Incline = 1.0, Speed = 10kph.

Tuesday 27/03/18

Swim (Total Swim = 1.6K)

Plan was:
200m Warm up
100m (One arm & Front Crawl)
200m (Long Stroke)
400m (Paddles & Pull Buoy)
200m (Boards & Fins)
3 x 100m (Stroke Rate)
200m Cool Down

Bike - Turbo (1 Hour 'Cadence').

Thursday 29/03/18

Run - Treadmill (35 Mins - Speed). Incline = 1.0, Speed = 10kph. Included 3 x 4 mins @13.6kph with 4 mins recovery.

Friday 30/03/18

Swim (Total Swim = 1.6K)
Plan was:

200m Warm up
100m (One arm & Front Crawl)
100m (Time Trial = 1.43)
200m (Long Stroke)
400m (Paddles & Pull Buoy)
200m (Boards & Fins)
2 x 100m (Stroke Rate)
200m Cool Down

Time trial for 100m was 1.43, one second PB, not by much but wasn't expecting anything to be honest.

Gym - S&C = 30 Mins

Bike - Turbo (1 Hour 'Threshold') Includes 2 x 15 Minutes in Upper Zone 4. Tough session, so delighted that I managed to complete it.

Saturday 31/03/18

Run - 6.00 50.27 (8.25). On the road, in the afternoon, went really well and felt great.

Sunday 01/04/18

Bike - Turbo (1 Hour 'Sweetspot'). Includes 40 minutes in Upper Zone 3/Lower Zone 4. Another tough one and happy with this.

PDCAT · 09-04-2018 04:44PM

Monday 02/04/18

Run - Treadmill (35 Mins) Incline =1.0, Speed =10kph

Tuesday 03/04/18

Bike - Turbo (1 Hour 'Strength'). Includes 3 x 10 minutes in Zone 3 at 55, 50 & 45 rpms.

Wednesday 04/04/18

Run - Treadmill (35 Mins - Speed). Incline = 1.0, Speed = 10kph. Includes 3 x 4 mins @13.6kph (4 mins recovery)

Swim (Total Swim = 1.8K)
Plan was:

200m Warm up
6 x 200m (CSS Pace)
200m (Boards & Fins)
200m Cool Down

Gym = S&C = 35 Mins

Thursday 05/04/18

Bike - Turbo (1 Hour 'Pyramid'). Went well. Includes 1,2,3,4,5 minutes in Zone 4 alterating recoveries in between in Zone 1.

Swim - (Total Swim = 1.6K)
Plan was:

200m Warm up
100m (On Side with Front Crawl)
200m (Long Stroke)
400m (Paddles & Pull Buoy)
200m (Boards & Fins)
3 x 100m (Stroke Rate)
200m Cool Down

Saturday 07/04/18

Run - Treadmill (55 Mins) Incline = 1.0, Speed = 10kph.

PDCAT · 18-04-2018 10:10PM

Monday 09/04/18

Swim (Total Swim = 1.6K)

200m Warm up
100m (On Side & Front Crawl)
200m (Long Stroke)
400m (Paddles & Pull Buoy)
200m (Boards & Fins)
4 x 50m (Sprints/Fins)
100m Easy
200m Cool Down

Run - Treadmill (35 Mins) Incline = 1.0, Speed = 10kph

Tuesday 10/04/18

Swim (Total Swim = 1.5K)

200m Warm up
750m (15.14)
100m Easy
50m (Boards)
2 x 100m (Stroke Rate)
200m Cool Down

Decided to do a 750 meter swim to give me some idea what to expect at the weekend in my first triathlon this year.

Bike - Turbo - 1 Hour 'Cadence'.

Thursday 12/04/18

Run - Treadmill (35 Mins) Incline = 1.0, Speed = 10kph

Friday 13/04/18

Bike - Road - 20 Minutes - Gave the bike a quick run up and down the run to check it our before tomorrows triathlon. Bit late to me using the tri bars now.

PDCAT · 18-04-2018 10:22PM

North Tipp Sprint Triathlon (14/04/18)

This was my first ever Triathlon last year. I completed it in 1.22.50 last year. Wanted to give it a go again this year and see how i'd go. Quick update below on how it went.

Swim
Swim was indoor pool. There were 4 waves and I started in wave 3. Only three of us in the lane which was good, so nobody getting in each others way. Last year I completed this in 16.20, was hoping for something better this year.
Well, it went well enough, managed to complete it in 15.34 (46 seconds improvement)

Time = 15.34
Place = 39/92

T1
Went ok, quicker again than last year by 19 seconds, don't feel their was much I could have done to improve this.

Time = 1.30
Place = 30/92

Bike
Last year on my old bike, I had completed this course in 39.10. I was hoping for a couple of minutes quicker today. However, conditions were very tough. First 10km into a strong headwind and that was me done for. Found it very tough. Back was a lot better with the tail wind. However, I was unable to make up the time that I lost on the way out. Wasnt the only person to suffer on the bike. Passed four other riders and only one person passed me. Averaged 30kph on the ride.

Time = 40.05
Place = 31/92

T2
Again, this transition went better than last year, bout 25 seconds better. Still i'm one of the slowest in T2. Think its because a lot of people are using runners for the bike and run and are not changing in the transition.

Time = 2.03
Place = 76/92

Run
This was a bit of a disaster. Normally the strongest part of my triathlon. Today it was the weakest. Really struggled off the bike, legs were dead. Tough route, first 3 kms uphill. Last 2km's are fast downhill. However, I suffered a really bad stitch up my right side, which prevented me from speeding up so I basically just shuffled the last 2 km's when I really should have been able to put the hammer down. Lost a fair bit of time and disappointed with this. Course was long, overall distance 5.24Km.

Time = 24.48
Place = 47/92

Overall Time = 1.24.00
Overall Place = 31/92

So, overall, disappointed with this. Was hoping for about sub 1.20. Happy with the swim and transitions, got what I was looking for. Bike was affected by the conditions as much as anything. Less said about the run the better. Have to look at making a few training changes to improve this. Next Tri, is the Olympic in Athy in the June bank holiday, so have a number of weeks to get working on this.

PDCAT · 25-04-2018 09:00PM

Monday 16/04/18

Run - Treadmill (35 Mins) Incline = 1.0, Speed = 10kph

Tuesday 17/04/18

Bike - Turbo (1 Hour) 'Strength. Went well. Includes 3 x 10 minutes in Zone 3 pushing heavy gear at 45, 50, & 55 rpm's.

Wednesday 18/04/18

Swim (Total Swim = 1.5K)

Plan was:
200m Warm up
4 x 200m (CSS Pace)
100m (Boards)
200m (Long Stroke)
6 x 25m sprints
100m Cool Down

Went fairly poorly. Could not hit CSS Pace and had to cut these short. Think this is due to the couple of faster swim sessions ive completed last week. Think it might have taken something out of me and ideally i needed an easier session than this.

Gym - S&C = 35 Minutes

Run - 6.00 52.17 (8.42). Back on the road for a lovely run. Enjoyed this.

Friday 20/04/18

Brick - Decided based on my struggles at last weeks North Tipp Triathlon to incorporate more of these sessions into my training. Really enjoyed this session and thought it went well.

Bike - Approx 35Km's, (1.18 Hours) 'Sweetspot'. Back on the road on the good bike. Back down getting practice on the TT bars. This included 40 minutes in upper Zone 3/ Lower Zone 4. Average Heart rate for this was 146bpm and average speed was 31.1kph.

Run - Followed this by a quick transition and then out for the run. Distance was 6.44km in 35 minutes. Included 2 x 1km faster running in this at (4.09 & 4.04) pace. 4 minutes recovery between reps.

Swim (Total Swim = 1.5k)

Plan was:
200m Warm up
100m (On side & Front Crawl)
100m (Fist)
200m (Long Stroke)
400m (Paddles & Pull Buoy)
100m (Boards)
8 x 25m sprints
200m Cool Down

Sunday 22/04/18

Bike - Road - Completed a short ride. Attempted to do a VO2 Max session, but couldn't get my heart rate into Zone 5. Probably still suffering the effects of Friday's Brick Session. Just decided to do some sprinting. Included 10 sprints (20 seconds in length) with 20 seconds recovery. Total Bike ride was about 1 hour.

Hill Walking - In the afternoon had to do a charity walk up Slievenamon in memory of a member of our walking group that passed away recently.

PDCAT · 02-05-2018 03:19PM

Monday 23/04/18

Swim (Total Swim = 1.8K)

Plan was:
200m Warm up
6 x 200m (CSS Pace)
200m (Boards & Fins)
200m Cool Down

Went ok. Managed to hit the CSS pace for all six reps which i was unable to do last week. Think the reason i failed miserably last week was due to tiredness and having done a couple of hard swim sessions the previous few days.

Gym - S&C = 30 Mins

Tuesday 24/04/18

Brick:

Bike - Road - 1.20 Hours. Approx 35 Kms. Included 2 x 20 minutes in Upper Zone 4 'Threshold'.

Run - Bit of a slow transition as i was soaked from the bike and was frozen. Took longer than i would have liked to change. Enjoyed this session.
6.44 km 35.07 (5.26)

Swim - (Total Swim = 1.6K)

Body was tired from earlier brick session earlier that day, so took it relatively handy.
Plan was:
200m Warm up
100m (On side & Front Crawl)
200m (Long Stroke)
400m (Paddles & Pull Buoy)
200m (Boards & Fins)
3 x 100m (Stroke Rate)
200m Cool Down

Thursday 26/04/18

Bike - Turbo (1 Hour 'Cadence'). Rest day on wednesday and a handier one on the turbo this evening.

Friday 27/04/18

Swim (Total Swim = 1.75K)
Endurance swim this morning. Just came in and done a long swim to try and work on distance.
1.75K = 37.31.

Run - 6.44KM. Included 3 x 1k Reps at 4 minute per K, with 4 mins jog recovery. Went well. Managed to complete each rep on time (3.56, 4.00 & 3.55).

Saturday 28/04/18

Bike - Road - 42.84KM 1.34.44 27.1KPH AVHR = 141
Longer cycle on the road, went ok. Managed to keep HR in correct zone

PDCAT · 08-05-2018 04:35PM

Monday 30/04/18

Run - Treadmill (35 Mins). Incline = 1.0, Speed = 10kph

Wednesday 02/05/18

Bike - Road - 1.44.31, 45.5km, 25.9kph, AVHR = 146
Longer bike ride went ok. Heart rate was a bit higher than normal. Average speed nothing to ride home about, but lot of headwind and some steep hills included.

Swim - (Total Swim = 1.8K)

Plan was:
200m Warm up
100m (On side & Front Crawl)
200m (Long Stroke)
500m (Paddles & Pull Buoy)
200m (Boards & Fins)
6 x 50m (Sprints)
100m (Sighting)
200m Cool Down

Thursday 03/05/18

Run - 11.26KM 1.01.42 (5.28) AVHR = 135
Long run, went well, decided to wear Heart rate monitor whilst running for the first time.

Swim - (Total Swim = 1.8k)

Plan was:
200m Warm up
12 x 100m (CSS pace)
200m (Boards & Fins)
200m Cool Down

Friday 04/05/18

Bike - Turbo (1 Hour 'Pyramid'). 6.30am on the turbo before 12 hour shift.

Saturday 05/05/18

Run - 6.44km, Included 3 x 1km @ sub 4 minute per km pace. (3.45, 3.50, 3.53) 4 mins recovery. Again 6.30am before 12 hour shift, but ran these reps too fast.

Sunday 06/05/18

Bike - Turbo (1 Hour 'Strength'). Includes 3 x 10 minutes in Zone 3 at 45, 50 & 55 rpms. Another 6.30am start prior to work. Went well, even though have found last three days tough on the body.

PDCAT · 18-05-2018 02:45PM

Tuesday 08/05/18

Swim (Total Swim = 1.8K)

Plan was:
200m Warm up
2 x 400m (CSS Pace)
200m (Boards & Fins)
400m (Paddles & Pull Buoy)
200m Cool Down

Took Monday off as a rest day and went to Dublin Zoo with the kids. Found this swim tough. Couldn't hit the CSS pace that iv'e hit the last couple of weeks. Stopped and changed around the session. Think i overdone the training towards the end of last week and body was struggling to keep pace.

Run - 6.44km 37.19 (5.47). Later in the evening done a short recovery run at a slow pace.

Wednesday 09/05/18

Bike - Turbo (1 Hour 'Cadence'). Again, after work, found it tougher than normal. Heart rate not operating at normal levels. Again a sign that i overdone the training the previous week. Taking Thursday off.

Friday 11/05/18

Swim (Total Swim = 1.8k)

Plan was:
200m Warm up
100m (Kick on Side)
100m (616)
100m (636)
200m (Doggy Paddle with Pull Buoy)
100m (Scull 1 with Pull Buoy)
400m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m (Boards & Fins)
200m Cool Down

Decided to change around the swimming sessions as over the past couple of months, i feel i've stagnated a little. Reading the swim smooth book, i feel that i may be overgliding and i'm completing some of the drills in their appendices directed and helping overcome this. Really enjoyed this session.

Bike - Road - 1.43.15, 47.95km, 27.9kph, AVHR = 138

Took this long cycle a little handier than last week. Found it enjoyable, even though i meant to complete a 2 hour spin, so a little short.

Saturday 12/05/18

Run - 12.87km 1.10.52 (5.30) AVHR =135

Sunday 13/05/18

Bike - Road - 1.27, Approx 34km, 'Threshold'. Included 2 x 20 minutes in Upper Zone 4.

PDCAT · 21-05-2018 01:24PM

Monday 14/05/18

Run - 6.44km 37.13 (5.46) AVHR = 135

Tuesday 15/05/18

Bike - Turbo (1 Hour 'Cadence')

Wednesday 16/05/18

Swim (Total Swim = 1.8K)

Plan was:
200m Warm up
100m (Kick on Side)
100m (616)
100m (636)
200m (Doggy Paddles & Pull Buoy)
100m (Scull 1 & Pull Buoy)
400m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m (Boards & Fins)
200m Cool Down

Friday 18/05/18

Brick - Bike - Road - Approx 1.10, 'VO2 Max'. Included 4 x 4 mins in Zone 5 with 4/5 mins recovery between reps.

Run - 6.44km, Included 2 x 1km with 4 mins recovery. Reps were (4.01, 3.57)

Swim = (Total Swim = 1.8k)

Plan was:
200m Warm up
100m (Kick on Side)
100m (616)
100m (636)
200m (Doggy Paddles & Pull Buoy)
100m (Scull 1 & Pull Buoy)
400m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m (Boards & Fins)
200m Cool Down

Saturday 19/05/18

Bike - Road - 2.01.14, 53.98km, 26.7kph AVHR = 132
Found this tough, unable to get the Heart rate where i wanted it, probably due to not having recovered after the brick session yesterday.

Sunday 20/05/18

Run - 12.87KM, 1.09.58, (5.26) AVHR = 144

PDCAT · 29-05-2018 10:38PM

Monday 21/05/18

Swim (Total Swim = 2k)

Plan was:
200m Warm up
100m (Kick on Side)
100m (616)
100m (636)
200m (Doggy paddles with Pull Buoy)
100m (Scull 1 with Pull Buoy)
400m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m (Boards & Fins)
200m (Sighting)
200m Cool Down

Just continuing with drills to improve my hand entry and also my catch and pull.

Bike - Road - (1 Hour 25 Mins) 34.54KM, 24.1kph, AVHR = 128
Took my time here as legs very tired from last few days. Threw in 8 x 30 second sprints with 30 seconds recovery.

Tuesday 22/05/18

Run - 6.44km 35.41 (5.32) AVHR = 132
Nice and handy recovery run.

Wednesday 23/05/18

Bike - Road (1 Hour). Included 20 minutes at Threshold pace. Approx 25km.

Thursday 24/05/18

Run - 6.44KM. Included 3 x 1km with 4 min jog recovery. Paces were (3.53, 3.50, 3.50)

Friday 25/05/18

Bike - Road (1 Hour 57 Minutes). 53.35km, 27.2kph, AVHR = 133

Again, heart rate low for this. A sign that the body is not fully recovered from sessions over the last couple of days.
Later that evening felt very sick, like i had caught a bug. Spent the next two days getting sick and had cramps in my stomach, so took a few days off training to recover. Had a good weekend of training planned so disappointed i missed this but think the body could do with a little break.

PDCAT · 04-06-2018 12:42PM

Wednesday 30/05/18

Swim - (Total Swim = 1.5K)

Took a couple of hours off work, to join the Tri club for this river swim. With the Athy Triathlon on Saturday, needed to get a dip into the river before then. Bit longer than i had planned but went very well as had not been in the river since last September.

Thursday 31/05/18

Run - 6.44KM 36.21 (5.38) AVHR = 131

Very slow run, just to loosen up the legs for Saturday.

Friday 01/06/18

Bike - Turbo (30 Minutes - Very easy)
Again, just to loosen up the legs.

Saturday 02/06/18

Athy Olympic Triathlon

My first ever Olympic Triathlon event and was a little nervous. Concerned about the swim in particular and also how i'd handle the length of the event.

Swim

It was a rolling start so i started well back in the field. Was very anxious with regard to this. Normally i get a few minutes in the water to get used to the temperatures before race start, but this time it was straight in and swim. Wasn't sure how id handle this. First 600 meters against the current and last 900 meters with the current. I was aiming for a time of 35 minutes.
Entered the water with a few of the Tri club lads whom are similar standard to myself. Immediately struggled with the cold, but got to grips pretty quick. First 100 meters were a little battle. Getting caught with arms & legs from other swimmers was new to me. Settled in a little after that. At about 500 meters, i got a kick in the face which caused me to swallow water and unsettle me a little. Also a couple of guys swam across me which stopped me. At the buoy at 600 meters, i was a little slow getting around. However, the downstream section was uneventful and i was happy enough with this section. Overall, was happy enough with the swim. It's always my worst event, so i'm never anything special. Nevertheless, a couple of minutes quicker than targeted.

Time = 32.53
Place = 239/495

T1

Went well, no real issues and was happy with this transition.

Time = 2.34
Place = 85/495

Bike

Wasn't sure how i'd tackle this. My main plan was to ride by Heart Rate Zone. However, from the time i exited the water my Heart Rate was in Zone 5 which was way too high. I felt good though, legs were not too tired after the swim. I decided just to start off very conservatively, not pushing and just trying to find a nice pace. I could see loads of people strung out in front of me, but i just didn't worry about trying to pass anybody. My main concern was just to continue feeling comfortable at least for the first 20 minutes of the cycle. I had targeted a time of 1 hour 20 minutes (30kph).

After about 2 kilometers, two guys came past me. I felt that i should be pushing harder so i increased my pace similar to theirs. I ignored my heart rate because at this stage it was still in high Zone 5 which i wasn't sure was correct. From there on, i just continued to pace myself working a little harder but keeping plenty in reserve. Was passing loads of cyclists and only about 2 guys came past me. Absolutely loved the bike ride and the course. Felt really strong out on the course. Definitely my best bike ride i've done at a triathlon so far.

Started feeling it a little towards the end, but not too bad. Finished about 7.30 minutes quicker than target time.

Time = 1.12.39
Place = 111/495

T2

Felt this was a little slow. Put on a pair of socks to prevent blisters during the run and this probably slowed me. Results show i was slow.

Time = 3.05
Place = 307/495

Run

Came out of T2 and immediately felt the legs. Was absolutely knackered. I had a target time of 45 minutes, but knew straight away i was getting no where near this. At the same time, i was passing lots of runners with very few coming past me. But knew from my watch i was way of my target pace. The run course was rubbish to be fair. Running on path ways, through farm yard, across a field along a river bank, not really suited to fast times. However, no excuses here, reason i struggled was the legs. Passed through 5k in 23.03 which surprises me because i was really struggling and felt like it was a lot slower. Second 5k didn't feel much worse but in reality it was. Looks like i slowed up considerably here. Stopped at 8k for 10 seconds as i thought i was going to get sick. Managed to keep going but in bits. Second 5k was 26.03. Not great.

Time = 49.06
Place = 154/495

Overall, very happy with the performance. Delighted with the bike, happy enough with the swim and transitions. Disappointed with the run, need to work a bit on this. Think i need to increase my mileage and do more brick sessions.

Overall Time = 2.40.16
Overall Place = 130/495

PDCAT · 13-06-2018 11:53AM

Monday 04/06/18

Bike - Road 34.56km, 1.28.41 23.4kph AVHR = 119

Very easy bike ride, basically just recovering the legs after Saturday's Triathlon.
Early morning ride, beautiful weather, loved this ride.

Run - 6.44km 35.10 (5.27) AVHR = 139

Another easy run in the evening, again just recovering the legs. Went a little too fast, should have slowed it down some more.

Wednesday 06/06/18

Swim - (River - 1.5K)
Down to the river with the club tonight for a swim. Lovely evening and really enjoyed the swim.

Thursday 07/06/18

Bike - Road - Approx 35km, 1.20 Hours, 'Threshold'.
This included 2 x 20 minutes at threshold heart rate. Went really well, happy with this.

Swim - (Pool - 2K)

Plan was:
200m Warm up
100m (On Side)
100m (616)
100m (636)
200m (Doggy Paddle & Pull Buoy)
100m (Scull 1 & Pull Buoy)
500m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m (Boards & Fins)
100m (Sighting)
200m Cool Down

Sunday 10/06/18

Run - 14.48km, 1.21.30 (5.37) AVHR = 137

Took a few days off. My Dad has been very sick these last six months and he passed away on Saturday. Haven't been sleeping well lately. Got up early and went out for a longer run on Sunday morning to clear my head. Really loved this run, alone with my own thoughts, nobody around, roads were very quiet.
Will be taking a couple of days of early next week and back into it on Wednesday. Need the exercise more than ever at the moment.

PDCAT · 18-06-2018 01:16PM

Wednesday 13/06/18

Run - 6.44km 34.59 (5.25) AVHR = 141
Funeral for my Dad on Monday, had a few drinks afterwards and took Tuesday off as lots of jobs to do.

Swim (Total Swim = 2K)

Plan was:
200m Warm up
100m (On Side)
100m (616)
100m (636)
200m (Doggy Paddles & Pull Buoy)
100m (Scull 1 & Pull Buoy)
500m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m (Boards & Fins)
100m (Sighting)
200m Cool Down

Thursday 14/06/18

Bike - Road (32 Mins) - Just a warm up for two longish rides i have over the weekend. Tried to max my heart rate coming up a steep hill near my warm. Managed to get Max Heart rate to 170bpm, but think it may be higher than this. Might have to attempt this again at a later date.

Swim (Total Swim = 2K)

Plan was:
200m Warm up
100m (On Side)
100m (616)
100m (636)
200m (Doggy Paddle & Pull Buoy)
500m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m (Boards & Fins)
8 x 25m (Sprints)
200m Cool Down

Friday 15/06/18

Bike - Charity Cycle - 104KM 23.6kph, AVHR = 117

Annual charity cycle with work. Decided to do the short 104km route. About 11 people in our group, varying levels of experience & speed. Had to stop and slow down quite a number of times for slower members of the group. My brother and myself were the strongest in the group with a bit more experience than most of the others. Really enjoyable.

Run - 6.44km 33.21 (5.14). After we finished the bike, i decided to go for a short run with my brother. Ran much too fast, had planned to keep to 5.35 pace. Afterwards had a massage, then off to the pool/sauna/steam room.

Saturday 16/06/18

Bike - Charity Cycle - 104KM 25.3kph AVHR = 121

Made the return journey back today. About 10 people in our group and again enjoyable ride. Again had multiple stops on the way back for some mechanical issues (3 Punctures). Happy i decided to complete this charity ride this year as it gives me a few extra miles in the legs. Felt really strong over the two days.

Sunday 17/06/18

Run - 16.09KM, 1.28.38 (5.30) AVHR (145)
Longest run in nearly three years since i got the groin injury. Slowly feel like im inching myself forward and gradually increasing speed and length of runs.

PDCAT · 26-06-2018 08:58PM

Monday 18/06/18

Bike - Road - 34KM, 1.28.39 23.6kph AVHR = 116
After the charity cycle the weekend before, ensured this was an nice and easy bike ride.

Swim (Total Swim = 2K)

Plan was:
200m Warm up
100m (On Side)
100m (616)
100m (636)
200m (Doggy Paddle & Pull Buoy)
100m (Scull 1 & Pull Buoy)
500m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m (Boards & Fins)
100m (Sighting)
200m Cool Down

Tuesday 19/06/18

Run - 53.25 9.66km (5.31) AVHR = 137
Another nice and easy session trying to recover the legs a little after the weekend.

Thursday 21/06/18

Run - 6.44km Included 3 x 1KM at faster pace. Paces were 3.53, 3.52 & 3.50 with 4 mins recovery between reps.

Friday 22/06/18

Bike - Road - 1 Hour. Testing my max heart rate. Involved three attempts to ride up a steep hill near my home. On the third attempt managed to get the heart rate up to 174bpms which is about right.

Swim (Total Swim = 2K)

Plan was:
200m Warm up
100m (On Side)
100m (616)
100m (636)
200m (Doggy Paddles & Pull Buoy)
500m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m (Boards & Fins)
200m (Front Crawl)
200m Cool Down

Saturday 23/06/18

Run - 1.27.30 16.09km (5.26) AVHR = 145
Another long run, went well, legs not as tired as the previous week.

Sunday 24/06/18

Bike - Road - 53.38KM 1.51.21 28.8kph AVHR = 136
Felt very good on this ride, went very well. Used new Heart Rate zones and was surprised with the average speed. Probably as quick as ive ever done on my own.

PDCAT · 04-07-2018 09:46PM

Wednesday 27/06/18

Run - 6.44KM 35.58 (5.34) AVHR = 137

Nice handy run after work in the evening. Beautiful evening for it.

Thursday 28/06/18

Swim - Short River swim with the club. About 750 meters tonight. Got out early as Athlone Triathlon at the weekend.

Friday 29/06/18

Bike - Turbo - 30 minutes easy early in the morning, just to loosen up the legs for the next day.

Saturday 30/06/18

Athlone Olympic Triathlon

My second ever Olympic Triathlon, after Athy four weeks earlier. No real targets. Was very happy with my first attempt at the distance in Athy and just wanted something similar today. I knew the courses were slightly different.
Over 350/400 people turned up on a beautiful day, majority of these doing the sprint or super sprint distance. Only about 85 participants for the longer one. Was apprehensive due to the heat expected during the day, particularly on the run and to a lesser extent the bike. Had been drinking a lot of water over the previous few days in a effort to ensure i had good hydration for dealing in the conditions.

Swim - The swim here is very fair, probably the easiest/shortest swim ive completed in a Triathlon. Completed the sprint here last year and the swim was the easiest i'd completed all year. No real issues today, much less numbers in the river, so i didnt get any arms/legs hitting off me. Went pretty ok for me i thought. Its always my weakest event and today was no exception, but i felt good throughout. Was about three minutes quicker than Athy but on a much easier course. All in all happy with it.

Time = 29.42
Place = 47/85

T1

Had a poor transition here, fumbled putting my cycling shoes on and also strapping my helmet. Lost a few seconds here.

Time = 2.08
Place = 47/85

Bike

Had a really good bike ride in Athy and i knew the course here was pretty good as i'd rode a good TT last year in the sprint. Found it hard to get into my stride. Not as many people on the road so nobody really to push me to catch like in Athy. Felt the heat a little today and took more water than i normally do on the bike. Bike course was short so i knew my time would be quicker than Athy, however overall the bike wasnt as strong, but nevertheless i was happy with it.
Between 20 - 35 kilometers, i felt really strong and felt like i was going well.

Time = 1.09.50
Place = 32/85

T2

Always struggle with this Transition. Not really sure why, always lose a few seconds to everybody else. Couple of things i could do to speed this up. Firstly keep cycling shoes clipped onto the pedals. Secondly, use shorter socks, easier to put on before the runners.

Time = 2.13
Place = 73/85

Run

Wasn't looking forward to this. Had a tough time in Athy and with 28 degrees heat, i certainly knew id be feeling it. Four tough laps of Athlone Town, passing the finishing line on three occasions before completing each lap. Lots of little hills in the route and on couple of occasions having to run around cones. Lots of water available and every couple of kilometers took on some water and also poured some over my head to keep me cool. Ok with the run, a little slower than Athy but given the conditions and course was happy enough with it.

Time = 50.02
Place = 30/85

Overall, i was happy with the performance. Seven minutes quicker than Athy, but a shorter bike ride and easier swim accounts for this. Still another Olympic Triathlon completed in a manner than i'm ok with. Finished a little further down the field, than i'd have liked, but it was a stronger field taking part than i've seen before.

Overall Time = 2.33.54
Overall Place = 34/85

PDCAT · 09-07-2018 10:33AM

Monday 02/07/18

Bike - Road - 34.56km 1.32.44 22.4kph AVHR = 135
Just a very easy cycle this morning to help the legs recover from the Athlone Olympic the previous Saturday.

Swim - Sea - First time to properly attempt a sea swim. Travelled down to Dunmore East to swim with the Waterford Tri Club. Wasn't sure how far to swim as very new to it. Decided to do one run of the long loop which was approx (1k-1.2k). Really happy with this and enjoyed it.

Tuesday 03/07/18

Run - 55.05 9.06km (5.42) AVHR = 138
Again, an very easy slow run to get legs recovered from the previous weekend.

Thursday 05/07/18

Swim - River - Into the river with the local Tri Club. Most of the guys/girls there tonight were newbies so they were only covering a short distance. Decided to chance a little extra on my own. Overall, covered about 1.4K.

Friday 06/07/18

Brick

Bike - Road - 34.56km 1 hour 18 minutes. Included 2 x 20 minutes in Upper Zone 4 'Threshold' session.

Run - 8.05km. Included 2 x 1km reps a little faster. (4.16, 4.09).
Hot temps made this brick session a little tough, but really enjoyed it.

Saturday 07/07/18

Run - 17.70km 1.38.58 (5.35) AVHR = 137

Longest run in nearly three years. Was a bit apprehensive as id already ran 5 miles the previous day and havent been running two days in a row since the injury three years ago. Run went ok, but wrecked afterwards due to the heat.

Sunday 08/07/18

Bike - Road - 63.50km 2.21.32 26.9kph AVHR = 131 'Fink Z2'

Legs fairly tired after the previous two days training. However, enjoyed this. Found it a struggle to keep my Heart Rate in the correct zone.

Overall, a good week, completing all the main training sessions that i wanted. Next week's a very quiet week training wise as i have a sprint triathlon on Sunday, so will take it handy to keep the legs fresh.

Keep Improving

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