Keep Improving

PDCAT

Monday 04/02/19

Swim - (1.7K)

Plan was:
300m Warm up
(50m Kick/Board, 50m Back/Board, 50m Kick/Board) X 2
(100m FC, 25m Fist, 50m FC, 25m Fist, 50m FC) X 2
200m (Pull Buoy - Easy)
200m (Paddles)
200m Cool Down

Run - 44.55 8.05km (5.34) AVHR = 142

Tuesday 05/02/19

Bike - (Turbo - 45 minutes) AVHR = 116

Pilates - Beginners WW05/10

Bike - (Turbo - 50 minutes) AVHR = 139

20 mins warm up
30 sec sprint / 30 sec recovery X 5
4 mins @100 rpm + 2 mins rec X 4
1 min Cool Down

Wednesday 06/02/19

Bike - (Turbo - 45 mins) AVHR = 114

Thursday 07/02/19

Swim - (2K)

Plan was:
200m Warm up
200m (Pull Buoy)
200m (Paddles)
250m (200m steady, 50m hard) X 5
150 cool down

Run - 15K 1.13.41

Plan:
2K = 11.10 (5.34)
6K = 31.37 (5.16)
6K = 25.14 (4.12)
1K = 5.40 (5.40)

Friday 08/02/19

Brick

---

Bike - (Turbo - 3 Hours) AVHR = 120
1 Hour - Zone 2
50 mins - (5 mins Z4 / 5 mins recovery) X 5
50 mins - Zone 2
20 mins - Zone 3

Run - 20.00 4.06km (4.56) AVHR = 145

PDCAT

Monday 11/02/19

Swim - (1.8K)

Plan was:
300m Warm up
200m FC (last 50m hard) (1 min/rec)
300m FC "
400m FC "
300m FC "
200m FC "
100m Cool Down

Tuesday 12/02/19

Bike - (Turbo - 45 mins) AVHR = 115

Pilates - (1 Hour) Beginners WW06/10

Bike - (Turbo - 1 Hour) AVHR = 128

15 mins warm up
30 sec sprint / 30 sec recovery X 5 + 2 min spin
5 mins @60rpm (big gear) + 2 mins recovery X 3
30 sec sprint / 30 sec recovery X 10
7 mins Cool Down

Friday 15/02/19

Bike - (Turbo - 1 Hour)
Performing Lactate Testing. First time to ever complete this and it was very interesting.

Sunday

Bike - (Turbo - 3 Hours)

1 Hour = Zone 2
50 mins (5 mins @TT effort + 5 mins recovery) X 5
50 mins = Zone 2
20 mins = Zone 3

No running this week, as it looks like my groin injury of 2015/2016 has returned. Have an MRI next week in Santry Sports Surgery Clinic to check this but all the signs seem to point to this. If this is the case, then running is off the agenda for a fair few months. Fingers crossed, its not as bad as it looks.

PDCAT

Tuesday 19/02/19

Bike - (Turbo - 45 Mins) AVHR = 114

Bike - (Turbo - 1.10 Hours) AVHR = 139

10 mins Warm up
5 mins (1 min @ 130bpm, 137bpm, 144bpm, 150bpm, 157bpm + 5 mins recovery @ 134bpm) X 3
4 mins @150bpm + 90 sec recovery @134bpm X 3
7 mins @147bpm
1.5 min Cool Down

Wednesday 20/02/19

Swim - (1.8K)

Plan was:
300m Warm up
200m (Last 50m hard) (1 min/rec)
300m "
400m "
300m "
200m "
100m Cool Down


Thursday 21/02/19

Bike - (Turbo - 45 mins) AVHR = 108

Santry Sports Surgery Clinic - Had MRI on sore groin area. Met with Consultant. Looks like the injury i carried for 2.5 years is back. However, not as bad as before and has assigned me a Rehab/ S&C specialist to work with. Met with him and has assigned me rehab work to do a few times per week. Back to SSC in two weeks time to meet him and access progress.
No running for another three weeks at least.

Friday 22/02/19

Swim - (2K)

Plan was:
200m Warm up
200m (Pull Buoy)
200m (Paddles)
250m (200m Steady, 50m hard) X 5
150m Cool Down

Rehab - 25 mins in the Gym after swimming.

Saturday 23/02/19

Bike - (Road)

Time = 3.00.02
Distance = 77.21km
Avg Speed = 25.7kph
AVHR = 135

Included (5 mins @147bpm + 5 mins recover) X 5 after 1 hour on the bike.

Sunday 24/02/19

Rehab - 25 mins at home after work.

PDCAT

Monday 25/02/19

Bike - (Turbo - 45 mins) AVHR = 116

Easy Zone 2 warm up.

Bike - (Turbo - 1.10 Hrs) AVHR = 131

20 mins Warm up
1 min hard / 1 min rec X 5
5 mins @ 147bpm + 2 mins recovery X 2
8 mins hard (upper Zone 4) + 2 mins recovery X 2
6 mins Cool down

Tuesday 26/02/19

Pilates - (Beginners WW07/10)

Rehab - 23 mins.

Swim - (1.65K)

Plan was:
300m Warm up
200m (Paddles & Pull Buoy)
150m Steady
4 x 50m sprints (10 sec/rec)
150m Steady
4 x 50m sprints (10 sec/rec)
150m Steady
4 x 50m sprints (10 sec/rec)
100m Cool Down

Wednesday 27/02/19

Rehab - 25 mins

Friday 01/03/19

Swim - (1.8K)

Plan was:
300m Warm up
200m (last 50m hard) (1 min/rec)
300m "
400m "
300m "
200m "
100m Cool Down

Rehab - 24 mins in Gym

Saturday 02/03/19

Bike - (Turbo - 2 Hours) AVHR = 117

1 Hour = 113bpm
50 mins (5 mins @TT Effort + 5 mins recovery) X 5
10 mins Cool Down

Rehab - 24 mins

PDCAT

Monday 04/03/18

Bike - (Turbo - 45 mins) AVHR = 121
Easy ride on the turbo.
Included 30 sec sprint / 30 sec recovery X 5

Rehab = 23 Mins

Tuesday 05/03/18

Swim - (1.8K)

Plan was:
300m Warm up
200m FC (Last 50m hard) (1 min/rec)
300m "
400m "
300m "
200m "
100m Cool Down

Wednesday 06/03/18

Bike - (Turbo - 1.10 Hrs) AVHR = 134
20 mins warm up
1 min sprints / 1 min recovery X 5
5 mins @147bpm + 2 mins recovery X 2
8 mins @Upper Zone 4 + 2 mins recovery X 2
6 mins Cool Down

Pilates - 1 Hour (Beginners WW08/10)

Thursday 07/03/18

Swim - (2.5K)

Plan was:
200m Warm up
25m X 4 Sprints
200m X 3 (last 50m hard)
250m (Paddles & Pull Buoy)
200m X 2 (last 100m hard)
250m (Paddles & Pull Buoy)
200m @ race pace
250m (Paddles & Pull Buoy)
250m Cool Down

Friday 08/03/18

Bike - (Turbo - 3 Hours) AVHR = 119
1 Hour = 117bpm
1 Hour = (10 mins high cadence, 5 mins easy, 10 mins @60rpm, 5 mins easy, 10 mins Zone 4, 5 mins easy, 10 mins high cadence, 5 mins easy)
45 mins = Zone 2
15 mins - cool down

Saturday 09/03/18

Rehab = 30 mins.

PDCAT

Monday 11/03/19

Swim - (2.5K)

Plan was:
100m FC
100m (Pull Buoy)
100m (Paddles)
50m X 2

50m X 5 Hard
200m (Paddles)
100m X 5 Hard
200m (Paddles)
200m X 3 (last 100m hard)
200m (Paddles)
150m Cool Down

Rehab - 30 Mins

Bike - (Turbo - 45 Mins) AVHR = 122
Included:
30 sec sprint / 30 sec recovery X 5

Tuesday 12/03/19

Pilates - Beginners WW09/10

Rehab = 30 Mins

Thursday 14/03/19

Bike - (Turbo - 1.10Hrs) AVHR = 140
10 mins Warm up
10 x 3 mins
(1 @130bpm, 1@137bpm, 1 @144bpm, 1 @150bpm, 1 @157bpm) + 5 mins @134bpm) X 3
3 X 4 mins
(4 mins @ 150bpm, 90 sec recovery @134bpm) X 3
1 X 7 mins @147bpm
1.5 mins Cool Down

Friday 15/03/19

Swim - (2.5K)

Plan was:
400m Warm up
100m X 4
50m X 4

50m x 10 sprints
200m (Paddles & Pull Buoy - easy)
50m x 10 sprints
200m (Paddles & Pull Buoy - easy)
100m Cool Down

Rehab = 30 mins

Saturday 16/03/19

Bike - (Turbo - 3 Hours) AVHR = 119

1 Hour - Zone 2
1 Hour - (10 mins high cadence, 5 mins easy, 10 mins @60 rpm, 5 mins easy, 10 mins @ Zone 4, 5 mins easy, 10 mins high cadence, 5 mins easy)
45 mins - Zone 2
15 mins - Cool Down

Sunday 17/03/19

Rehab = 25 mins

PDCAT

Tuesday 19/03/10

Bike - (Turbo - 45 mins) AVHR = 116
Included: 30 sec sprint / 30 sec recovery X 5

Wednesday 20/03/10

Swim - (2.3K)

Plan was:
200m Warm up
200m (Pull Buoy)
200m (Paddles)
250m (200m steady, 50m hard) X 5
100m (50m easy, 50m hard) X 4
50m Cool Down

Run - 20.00 3.59km (5.34) AVHR = 145

Thursday 21/03/19

Bike - (Turbo - 50 mins) AVHR = 133
20 mins Warm up
30 sec sprint / 30 sec recovery X 5
4 mins @ 100rpm + 2 mins recovery X 4
1 min cool down

Friday 22/03/19

Swim - (2.5K)

Plan was:
100m FC
100m (Pull Buoy)
100m (Paddles)
50m x 2 sprints

50m x 5 hard
200m (Paddles - 60 sec/rec)
100m X 5 hard
200m (Paddles - 60 sec/rec)
200m X 3 (last 100m hard)
200m (Paddles - 60 sec/rec)
150m Cool Down

Rehab = 40 Mins

Saturday 23/03/19

Brick

---

Bike - 3.00.50 78.76km 26.1kph AVHR = 136

Run - 20.00 4.10km (4.52) AVHR = 155

Sunday 24/03/19

Rehab = 43 Mins

PDCAT

Tuesday 26/03/19

Swim - (2.2K)

Plan was:
400m Warm up
100m X 4 (30 sec/rec)
25m X 8 (10 sec/rec)
100m X 4 (30 sec/rec)
25m X 8 (10 sec/rec)
100m X 4 (30 sec/rec)
200m Cool Down

Rehab = 42 Mins

Bike - (Turbo - 45 mins) AVHR = 120
Included:
30 sec sprint / 30 sec recovery X 5

Wednesday 27/03/19

Run - 20.00 3.64km (5.30) AVHR = 141
First run back after recent injury. Will have to take it very very slow.

Rehab & Stretching = 1.01 hours

Thursday 28/03/19

Bike - (Turbo - 1.05 Hours) AVHR = 132
10 Mins Warm up
1 min hard / 1 min recovery X 5
10 mins (Zone 4) + 3 mins easy X 3
6 mins Cool Down

Friday 29/03/19

Swim - (1.6K)

Plan was:
400m Warm up
100m X 4 (Paddles & Pull Buoy)
200m (150m easy, 50m hard) (30 sec/rec) X 3
200m Cool Down

Pilates - 1 Hour (Beginners WW01/10)

Rehab - 45 Mins

Saturday 30/03/19

Brick

---

Bike - 3.00.13 78.58km 26.2kph AVHR = 136

Run - 20.00 4.25km (4.42) AVHR = 157

Sunday 31/03/19

Rehab = 45 Mins

PDCAT

Monday 01/04/19

Bike - (Turbo - 45 Mins) AVHR = 117
Included:
30 sec sprint / 30 sec recovery X 5

Tuesday 02/04/19

Run - (Treadmill) 30.00 5km Incline = 1.0, Speed = 10kph AVHR = 117

Rehab = 53 Mins

Wednesday 03/04/19

Swim - (2.7K) (Longest ever Swim Session)

Plan was:
200m Warm up
200m (Last 50m hard) (1 Min/Rec)
300m "
400m "
500m "
400m "
300m "
200m "
100m Cool Down

Rehab = 41 Mins

Pilates = 1 Hour (Intermediates WW01/10). First time ever i attended the intermediate session. Found it comfortable enough.

Thursday 04/04/19

Brick:
Bike - 3.54.53 94.82km 24.2kph AVHR = 130

Run - 20.00 3.98km (5.01) AVHR = 158

Due to work, had to do this long bike in the middle of the week. Last 2 hours were into a fairly strong headwind and was very tough.

Friday 05/04/19

Rehab = 47 Mins

Saturday 06/04/19

Bike - (Turbo 1.10 Hours)
20 mins warm up
1 min Sprint / 1 min Recovery X 5
5 mins (Zone 4 - 147bpm) + 2 mins recovery X 2
8 mins hard (150 - 153bpm) + 2 mins recovery X 2
6 mins Cool Down

PDCAT

Monday 08/04/19

Swim - (1.7K)

Plan was:
300m Warm up
50m - Board/Front, 50m - Board/Back, 50m - Board/Front X 2
100m FC, 25m Fist, 50m FC, 25m Fist, 50m FC X 2
200m (Pull Buoy - Easy)
200m (Paddles)
200m Cool Down

Rehab = 45 Mins

Run = 30.00 5.35km (5.36) AVHR = 138

Tuesday 09/04/19

Pilates - 1 Hour (Beginners - WW02/10)

Bike - (Turbo - 1.05 Hours) AVHR = 124
20 mins warm up
30 Sec Sprint / 30 Sec Rec X 5
7 mins @Zone 4 + 3 mins Rec X 3
10 mins Cool Down

Thursday 11/04/19

Run = 15.00 2.68km (5.36) AVHR = 137

Rehab = 50 Mins

Friday 12/04/19

Swim - (1.9K) - Tough Session

Plan was:
400m Warm up
250m (Paddles)
100m X 3 @Race Pace (20 sec/rec)
250m (Paddles)
100m X 3 @Race Pace (20 sec/rec)
250m (Paddles)
150m Cool Down

Rehab = 43 Mins

Sunday 14/04/19

Brick

---

Bike - (Turbo - 4 Hours) AVHR = 122

Run = 20.00 4.06km (4.55) AVHR = 160

PDCAT

Monday 15/04/19

Rehab = 49 Mins

Tuesday 16/04/19

Bike - (Turbo - 1.20 Hours) AVHR = 129
15 mins Warm up
8 x 20 secs - max effort (10 sec/rec) X 4
10 mins Zone 4
39 mins - spin out

Run - 35.00 6.42km (5.27) AVHR = 138

Rehab = 45 Mins

Wednesday 17/04/19

Swim - (2.7K)

Plan was:
300m Warm up
200m (last 50m hard) (1 min/rec)
300m "
400m "
500m "
400m "
300m "
200m "
100m Cool Down

Pilates - 1 Hour (Intermediate - WW03/10)

Thursday 18/04/19

Brick

---

Bike - 3.58 107km AVHR = 137

Run - 20.00 4.07km (4.54) AVHR = 160

Friday 19/04/19

Swim - (1.8K)

Plan was:
400m Warm up
200m (Paddles)
100m X 3 (@race pace) (30 sec/rec)
200m (Paddles)
100m X 3 (@race pace) (30 sec/rec)
250m (Paddles)
150m Cool Down

Saturday 20/04/19

Rehab = 49 Mins

Sunday 21/04/19

Run - 25.00 4.44km (5.38) AVHR = 134

PDCAT

Monday 22/04/19

Bike - (1.10 Hours) 26.72KM 22.9KPH AVHR = 125

16 mins Warm up
1 x 4 mins @Threhold - spin down
2 x 2 mins @ on the rivet - spin down
4 x 1 mins @ eyes out - spin down
22 mins Cool Down

Tuesday 23/04/19

Swim - (2.4K)

Plan was:
200m Warm up
500m X 4 (1 min/rec)
200m Cool Down

Rehab = 48 mins

Run - 44.13 8.05km (5.29) AVHR =136
Pain back in my groin after this run.

Thursday 25/04/19

Run - 30.00 5.30km (5.40) AVHR = 125
Still an ache in my groin. Contact Consultant in Santry Sports Surgery clinic for another appointment with him.

Rehab = 42 Mins

Friday 26/04/19

Swim - (2.5K)

Plan was:
400m Warm up
100m X 4
50m X 4
50m X 10 (Sprints)
200m (Paddles & Pull Buoy)
50m X 10 (Sprints)
200m (Paddles & Pull Buoy)
100m Cool Down

Rehab = 46 mins

Sunday 28/04/19

Bike - (Turbo) - 3 Hours AVHR = 111

Rehab = 45 mins

Groin pain is back after two runs last week. After resting for 5.5 weeks and slowly building the training load, its very disheartening for me to have it back again. Have another appointment made with consultant in Santry to talk to him about this. Looks like my plans of completing Ironman Barcelona in October are gone. Have dealt with this injury before and took me 2 years to fully recover. Gutted.

PDCAT

Monday 29/04/19

Swim - (1.7K)

Plan was:
300m Warm up
2 X (50m Front/Board, 50m Back/Board, 50m Front/Board)
2 X (100m FC, 25m Closed Fist, 50m FC, 25m Closed Fist, 50m FC)
200m (Pull Buoy)
200m (Paddles)
200m Cool Down

Tuesday 30/04/19

Rehab = 45 Mins

Wednesday 01/05/19

Bike - 49.5KM (2 Hours)
24 mins Warm up
10 mile Time Trial = 27.10 (35.5kph)
67 mins Cool Down

Pilates - 1 Hour (Intermediate - WW04/10)

Thursday 02/05/19

Swim - (2.7K)

Plan was:
300m Warm up
200m FC (last 50m hard) (1 min/rec)
300m FC "
400m FC "
500m FC "
400m FC "
300m FC "
200m FC "
100m Cool Down

Rehab = 45 Mins

Friday 03/05/19

Run - 20.00 3.50km (5.42) AVHR = 132
Back to square one with slow 20 minute run. No issues with Groin.

Sunday 05/05/19

Brick

---

Bike - 3.59 Hours, 106.5km 26.7kph AVHR = 136

Run - 20.00 3.85km (5.13) AVHR = 158

PDCAT

Monday 06/05/19

Rehab = 45 Mins

Tuesday 07/05/19

Swim - 2.2K

Plan was:
200m Warm up
400m (Paddles)
200m Easy
100m X 3 (Hard) (15 sec/rec)
400m (Paddles)
100m X 3 (Hard) (15 sec/rec)
200m Easy
200m Cool Down

Rehab = 45 Mins

Wednesday 08/05/19

Run - 30.00 5.34km (5.37) AVHR = 135

Thursday 09/05/19

Bike - (Turbo - 1.20 Hours) AVHR = 128
15 mins Warm up
(8 x 20 secs max effort/ 10 secs recovery) X 4
10 mins @149bpm
39 mins spin out

Friday 10/05/19

Swim - 1.7K

Plan was:
300m Warm up
(50m Front/Board, 50m Back/Board, 50m Front/Board) X 2
(100m FC, 25m Closed Fist, 50m FC, 25m Closed Fist, 50m FC) X 2
200m (Pull Buoy)
200m (Paddles)
200m Cool Down

Run - 15.00 2.71KM (5.32) AVHR = 132

Rehab = 46 Mins

Sunday 12/05/19

Brick

---

Bike - 3.58 Hours 111.7KM 28.1kph AVHR = 138

Run - 20.00 4.30km (4.39) AVHR = 163

PDCAT

Tuesday 14/05/19

Run = 30 Mins - Watch on the blink, so just ran by feel.

Wednesday 15/05/19

Swim (2.5K)

Plan was:
100m FC
100m (Pull Buoy)
100m (Paddles)
50m X 2 Sprints
50m X 5 (Hard)
200m (Paddles) (60 sec/rec)
100m X 5 (Hard)
200m (Paddles) (60 sec/rec)
200m X 3 (Last 100m hard)
200m (Paddles)
150m Cool Down

Rehab = 46 Mins

Pilates = 1 Hour (Intermediate)

Thursday 16/05/19

Brick

---

Bike - 2.58 Hours 81.4KM 27.4kph AVHR =130

Run - 20.00 4.23KM (4.43) AVHR = 151

Saturday 18/05/19

Run - 30.00 - In Helsinki for a few days break with my wife, brought the runners for a 6am enjoyable run around the city.

Missed a couple of sessions during the week due to the break away. Hope to get back into properly this week.

PDCAT

Monday 23/05/19

Run - 35.00 6.40KM (5.28) AVHR = 137

Tuesday 24/05/19

Swim (1.9K)

Plan was:
200m Warm up
3 X (400m (Paddles -2 min/rec) (100m Hard - 30 sec/rec)
200m Cool Down

Rehab = 47s Mins

Bike - (Turbo - 1.05 Hrs)
10 Mins Warm up
3 X 10 mins as below:
(1 min @130bpm, 1 min @137bpm, 1 min @144bpm, 1 min @150bpm, 1 min @157bpm + 5 mins @134bpm) X 3
(4 mins @150bpm + 90 sec/rec @134bpm) X 3
1 X 7 mins @147bpm
1.5 mins Cool Down

Wednesday 22/05/19

Rehab = 45 Mins

Thursday 23/05/19

Run - 35.00 6.54KM (5.21) AVHR = 131

Friday 24/05/19

Swim (2.5K)

Plan was:
200m Warm up
25m X 4 (Sprints)
200m X 3 (150m steady, 50m Hard) straight into
250m (Paddles & Pull Buoy) (30 sec/rec)
200m X 2 (100m steady, 100m Hard) straight into
250m (Paddles & Pull Buoy) (30 sec/rec)
200m (@ race pace) (3.55) straight into
250m (Paddles & Pull Buoy) (30 sec/rec)
250m Cool Down

Rehab = 45 Mins

Sunday 26/05/19

Brick

---

Bike - 3.08.27 68.12KM 21.7KPH AVHR = 128 (Four laps of steep hill near home. Approx 1 hour of climbing).

Run - 20.00 4.43KM (4.30) AVHR = 160

PDCAT

Monday 27/05/19

Rehab = 50 Mins

Tuesday 28/05/19

Run - 40.00 7.30KM (5.28) AVHR = 134

Wednesday 29/05/19

Swim - (2.5K)

Plan was:
400m Warm up
100m X 4
50m X 4
50m X 10 (Sprints)
200m (Paddles & Pull Buoy)
50m X 10 (Sprints)
200m (Paddles & Pull Buoy)
100m Cool Down

Bike - (Turbo - 1.15 Hours)
10 Mins Warm up
10 X 30 Sec's hard/ 30 secs/rec
1 X 12 Mins (142bpm)
2 mins easy
2 X 6 Mins (149bpm)
3 mins easy
3 x 3 Mins (156bpm)
4 mins easy
10 mins Spin Down

Pilates = (Intermediate - 1 Hour)

Thursday 30/05/19

Swim - (2K)

Plan was:
400m Warm up
100m X 4 (Paddles & Pull Buoy) (30 sec/rec)
200m (150m Steady, 50m Hard) + 50m @ race Pace X 4
200m Cool Down

Rehab = 52 Mins

Friday 31/05/19

Run - 40.00 7.33KM (5.27) AVHR = 139

Saturday 01/06/19

Rehab = 58 Mins

Sunday 02/06/19

Brick

---

Bike - 2.29 Hours 54.96KM 22.1KPH AVHR = 128 (Very Hilly route)

Run - 20.00 4.34KM (4.36) AVHR = 155

PDCAT

Monday 03/06/18

Rehab = 58 Mins

Tuesday 04/06/18

Run - 45.00 8.20KM (5.29) AVHR = 134

Wednesday 05/06/18

Swim - (2.5K)

Plan was:
100m FC
100m (Pull Buoy)
100m (Paddles)
50m X 2 Sprints
50m X 5 (hard)
200m (Paddles - 60 sec/rec)
100m X 5 (hard)
200m (Paddles - 60 sec/rec)
200m X 3 (last 100m hard)
200m (Paddles)
150m Cool Down

Rehab = 52 Mins

That was it for the rest of the week. Travelled up to Santry Sports Clinic on Wednesday afternoon to get a Steriod Injection into my Pubic Symphsis. This is due to the long standing groin injury i have which restricts my running to 45 mins duration. I've been working with Consultant and Head of Rehab up there for a long time now, and time has come to try something else. Will see how it goes.
Advised to take the rest of the week off from training. Back next Monday.

PDCAT

Monday 10/06/19

Swim - (2K)

Plan was:
400m Warm up
250m Easy
50m X 2 Hard (10 sec/rec)
250m Easy
50m X 4 Hard (10 sec/rec)
250m Easy
50m X 8 Hard (10 sec/rec)
150m Cool Down

Tuesday 11/06/19

Bike - (Turbo - 1.05 Hours)
10 mins Warm up
3 x 10 mins as below:
(1 @130 bpm, 1 @ 137bpm, 1 @ 144bpm, 1 @ 150bpm, 1 @ 157bpm + 5 mins @ 134bpm) X 3
(4 mins @ 150bpm + 90 secs @ 134bpm) X 3
1 X 7 mins @ 147bpm
1.5 mins Cool Down

Rehab = 1 Hour

Wednesday 12/06/19

Run - 45.00 8.02km (5.36) AVHR = 147

Friday 14/06/19

Charity Cycle - 164KM (5 Hours 06 Mins) 31.5Kph AVHR 141

Four groups of cyclists in this charity cycle. I started with the first group the faster guys. Found this ok, maybe last 10km legs felt it a little.

Run - 20.00 4.31 (4.38) AVHR = 161
Decided to do a bit of a brick session after the cycle.

Saturday 15/06/19

Bike - Charity Cycle - 136KM (4 Hours 25 Minutes) 30.8kph AVHR = 143

Found this a lot tougher. Again went with the fast group, few lads with very strong endurance and it showed today. Managed to stay with them and do my turns at the front, however definitely legs were feeling it from the get go.

Sunday 16/06/19

Run - 45.00 8.34KM (5.23) AVHR = 140

Legs tired after previous days efforts, however enjoyable run.

PDCAT

Monday 17/06/19

Swim - (2K)

Plan was:
400m Warm up
250m (Paddles)
100m X 3 @ Race Pace (20 sec/rec)
250m (Paddles)
100m X 3 @ Race Pace (20 sec/rec)
250m (Paddles)
250m Cool Down

Rehab = 59 Mins

Tuesday 18/06/19

Bike - 1.23 Hours 34.54KM 24.9Kph AVHR = 121
Nice an handy bike ride to loosen out muscles after previous weeks 300K cycle.

Run - 1.00 10.94KM (5.28) AVHR = 141
Longest run since February. Groin held up ok, just a little tight the next day.

Wednesday 19/06/19

Swim - (1.7K)

Plan was:
300m Warm up
2 X (50m Kick/Board, 50m Back/Board, 50m Kick/Board)
2 X (100m FC, 25m Fist, 50m FC, 25m Fist, 50m FC)
200m (Pull Buoy - Easy)
200m (Paddles)
200m Cool Down

Thursday 20/06/19

Bike - (Turbo - 1.15 Hours)
15 mins Warm up
1 min @136bpm (180 Watts)/ 1 min/rec X 5
7 mins @133bpm (170 Watts)/ 3 min/rec
6 mins @139bpm (190 Watts)/ 4 min/rec
5 mins @146bpm (210 Watts)/ 5 min/rec
4 mins @152bpm (230 Watts)/ 6 min/rec
10 mins Cool Down

Friday 21/06/19

Swim - (2.4K)

Plan was:
200m Warm up
500m X 4 (1 min/rec)
200m Cool Down

Rehab = 54 Mins

Run - 45.00 8.38KM (5.22) AVHR = 137

Saturday 22/06/19

Rehab = 1 Hour

Sunday 23/06/19

Brick

---

Bike - (Turbo - 3 Hours) AVHR = 121
1 Hour - Zone 2
50 mins (5 mins @TT effort + 5 mins recovery) X 5
1.10 Hours - Zone 2

Run - 20.00 4.25KM (4.42) AVHR = 156

PDCAT

Tuesday 25/06/19

Bike - (Turbo - 1 Hour)
15 mins Warm up
30 sec Sprint / 30 sec recovery X 5
5 mins @60RPM + 2 mins rec X 3
30 sec sprint / 30 sec recovery X 10
7 mins Cool Down

Rehab - 1 Hour

Run - 1.00 10.95km (5.28) AVHR = 137

Wednesday 26/06/19

Swim - (2.4K)

Plan was:
200m Warm up
500m X 4 (1 min/rec)
200m Cool Down

Thursday 27/06/19

Brick

---

Bike - 2.59 Hours 82.16KM 27.7KPH AVHR = 134

Run - 20.00 4.39KM (4.33) AVHR = 160

Swim - (River - 2K)
First time in the river this year so a bit apprehensive. Warm evening so water was warmish and went well. Happy with this. Body was a bit tired after the Brick session earlier in the day.

Friday 28/06/19

Rehab - 1 Hour

Saturday 29/06/19

Bike - (Turbo - 50 Mins) AVHR = 125
20 mins Warm up
30 sec sprint / 30 sec recovery X 5
4 mins @ 100RPM / 2 mins recovery X 4
1 min Cool Down

Sunday 30/06/19

Run - 45.00 7.94KM (5.40) AVHR = 130

PDCAT

Monday 01/07/19

Bike - (Turbo - 1.15 Hours) AVHR = 121
15 mins Warm up
1 min hard/1 min easy X 5 (180W - 136bpm)
7 mins @ (170W - 133bpm) + 3 mins/rec
6 mins @ (190W - 139bpm) + 4 mins/rec
5 mins @ (210W - 145bpm) + 5 mins/rec
4 mins @ (230W - 152bpm) + 4 mins/rec
10 mins Cool Down

Rehab = 1 Hour

Swim - (Sea - 1.4K = 30 mins)
Travelled down to Dunmore East to get some practice in the Sea. Haven't been in the sea for 12 months. Went well.

Tuesday 02/07/19

Run - 45.00 8.05KM (5.35) AVHR = 128

Wednesday 03/07/19

Rehab = 1 Hour

Thursday 04/07/19

Brick

---

10 mins easy Run (5.45 - pace)
10 mins easy Bike (Turbo - included 30 sec sprint / 30 sec recovery X 5)

Bike - 12 mins @ race pace (146 - 149bpm)
Run - 1K @ race pace (4.02, 4.03)
Bike - 3 mins easy spin
Complete the above X 3

Bike - 10 mins easy spin

Friday 05/07/19

Swim - (2K)

Plan was:
200m Warm up
400m FC (Paddles)
200m Easy
100m X 2 Hard (15 sec/rec)
400m FC (Paddles)
100m X 2 Hard (15 sec/rec)
200m Easy
200m Cool Down

Saturday 06/07/19

Brick

---

10 mins easy Run (5.32 - Pace)
10 mins easy Bike (Turbo)

Bike - 3 mins @ Race Pace (143 - 144bpm)
Run - 800m @ Race Pace
Bike - 3 mins easy spin

Complete the above X 3
13 mins easy Spin

Sunday 07/07/19

Harbourman Olympic Wicklow

First Triathlon of the year. Wasn"t really motivated to do this but felt i needed to find out what sort of shape i was in. Lots of really good Triathletes from around the country at this as it coupled as the National Championships. Also was part of the National Series so the standard was the highest i've ever seen at a race.

Swim

---

My first Triathlon where the swim was in the sea and also only my second triathlon with a rolling start into the water, so i was a bit apprehensive about this. Only in the sea once this year so confidence was low.
Started off near the back of the field. Struggled a little for the first 300 meters. Got a little better after this. Struggled with sighting and veerved off course on a couple of occasions. Nevertheless was glad to get it done. Last 200m around the pier area, i found the water a bit more choppy, which i wouldnt be used to.
Happy enough with how it went. High class field and im a relatively poor swimmer.

Time = 28.52
Place = 293/460

T1 - Not great at Transitions, really need to take a closer look at this.

Time = 2.12
Place = 267/460

Bike

---

Bike course was a little hillier than i expected. Their was approx 4/5 areas on the course with some inclines for 200/300 meters. They were not hard to get up but took the wind out of the average speed.
Passed a few on the bike, but was passed by a few aswell. With the work i'd put into the bike this past year, i was hoping for a better result. Having said that, the field was very strong, the course was a little tougher than the ones i completed last year. About 3 minutes quicker and i would have been happy so not a million miles off.

Time = 1.10.22
Place = 207/460

T2 - Always really poor on this changeover. Need to see what others are doing on this one.

Time = 2.17
Place = 419/460

Run

---

First 5k on the run went well enough. Was passing a lot of people, even though i was finding it hard. I was managing to hold pace. However, in the second 5k i felt it hard going. Slowed slightly, still managed to hold a respectable place for me. A few minutes improvement on last years Olympics. Finished fairly strong. Think the brick sessions have helped the run, although my running has been badly curtailed due to injury.

Time = 46.12
Place = 148/460

Overall Time = 2.29.57
Place = 210/460

Overall, happy enough with the performance. Would have liked a couple of minutes quicker on the bike. Overall performance was a little bit better than the three Olympics i completed last year.
Thinking of doing Ironman 70.3 in Dun Laoighaire and Glendalough 3.9K Swim.
Will see how my groin injury recovers after the weekend.

PDCAT

Monday 08/07/19

Bike - (Turbo - 45 Mins) - AVHR = 99
Really easy, just loosening the legs out after the weekend.

Tuesday 09/07/19

Rehab = 1 Hour

Wednesday 10/07/19

Swim - (2.2K)

Plan was:
400m Warm up
100m X 4 (30 sec/rec)
25m X 8 (10 sec/rec)
100m X 4 (30 sec/rec)
25m X 8 (10 sec/rec)
100m X 4 (30 sec/rec)
200m Cool Down

Run - 45.00 7.98KM (5.38) AVHR = 132

Thursday 11/07/19

Rehab = 1 Hour

Bike - Road - 2 Hours AVHR = 25.0KPH
24 mins @ 22.5kph (AVHR = 113)
26.28 mins @36.5kph (10 Mile TT) AVHR = 151
65 mins @ 23.4kph (25.53km) AVHR = 122

Friday 18/07/19

Swim - (2.05K)

Plan was:
300m Warm up
2 x 25m Kick
200m (Pull Buoy)
2 x 25m Kick
200m FC (every 4th length - build to sprint)
8 x 25m sprints (15 sec/rec)
200m FC easy
6 x 25m sprints (15 sec/rec)
200m FC easy
4 x 25m sprints (15 sec/rec)
200m FC easy
100m X 2 @ race pace (45 sec/rec)

Saturday 19/07/19

Run - 1 Hour 10.73KM (5.35) AVHR = 131

Sunday 20/07/19

Bike - Road 2.30 Hours 67.10KM 26.9KPH AVHR = 131

PDCAT

Monday 15/07/19

Swim - (Sea) On holidays in Connemara and travelled down to Gurteen Bay for a swim. Completed approx 1.66KM in 41.40.

Tuesday 16/07/19

Run - 45.00 8.00KM (5.37) AVHR = 133
Completed this outside Spiddal. Ran on pavement, rubbish surface.

Wednesday 17/07/19

Bike - 1.05 Hours 28.60KM
Route was from Spiddal to Moycullen up the hills past the wind farm. Broke this ride into segments, (Warm up, Hard, Steady)
5 mins warm up 2KM 29.1kph AVHR = 105
26 mins 12KM 27.5kph AVHR = 152
34 mins 14.3KM 25.2kph AVHR = 129

Thursday 18/07/19

Run - 1.00 10.79KM (5.33) AVHR = 136
Again run on pavement outside spiddal with terrible surfaces.

Friday 19/07/19

Swim - (Pool - 2K)- Completed in Leisureland Salthill.

Plan was:
200m Warm up
400m FC
200m Easy
2 x 100m Hard (45 sec/rec)
400m FC
2 X 100m Hard (45 sec/rec)
200m FC
200m CD

Saturday 20/07/19

Rehab = 1 Hour

Sunday 21/07/19 - Back from Hols.

Brick

---

Bike - 2.57 Hours 67.85KM 23KPH AVHR = 131

Run - 20.00 4.29KM (4.40) AVHR = 156

Completed Bike on three laps of steep hill near home, hence the relatively slow pace. Miserable rainy conditions didnt help.

PDCAT

Monday 22/07/19

Rehab = 1 Hour

Tuesday 23/07/19

Run - 45.00 8.07KM (5.34) AVHR = 136

Wednesday 24/07/19

Swim - (1.8K)

Plan was:
300m Warm up
200m (last 50m @ Race Pace) (1 Min/Rec)
300m "
400m "
300m "
200m "
100m Cool Down

Rehab = 1 Hour

Thursday 25/07/19

Swim - (2K)

Plan was:
400m Warm up
250m (Paddles)
100m X 3 @ Race Pace (20 sec/rec)
250m (Paddles)
100m X 3 @ Race Pace (20 sec/rec)
250m (Paddles)
250m Cool Down

Brick

---

Bike - 3.58 Hours, 102.4KM (25.8KPH) AVHR = 131
Very Windy conditions here. Over 30kph winds affecting this ride.

Run - 6K = 27.45
First 2K - 9.57 (Pace - 4.58) AVHR = 147
4K - 17.48 (Pace - 4.26) AVHR = 161

Saturday 27/07/19

Bike - (Turbo - 1.15 Hours)
15 Mins Warm up
1 sec sprint / 1 sec rec X 5 (180W - 136bpm)

7 mins @ (170W - 133bpm) / 3 mins rec
6 mins @ (190W - 139bpm) / 4 mins rec
5 mins @ (210W - 145bpm) / 5 mins rec
4 mins @ (230W - 152bpm) / 6 mins rec

10 mins cool down

Sunday 28/07/19

Run - 1.15 Hours 13.21KM (5.40) AVHR = 129

PDCAT

Monday 29/07/19

Bike - (Turbo - 1 Hour) AVHR = 135
20 mins Warm up
30 sec sprint / 30 sec rec X 10
230W (152bpm) X 4 mins
210W (146bpm) X 3 mins
240W (156bpm) X 3 mins
210W (146bpm) X 2 mins
230W (152bpm) X 5 mins
210W (146bpm) X 3 mins
240W (156bpm) X 5 mins
5 mins Cool Down

Swim - (1.7K)

Plan was:
300m Warm up
2 X (50m Kick/Board, 50m Back/Board, 50m Kick/Board)
2 X (100m FC, 25m Fist, 50m FC, 25m Fist, 50m FC)
200m (Pull Buoy - Easy)
200m (Paddles)
200m Cool Down

Tuesday 30/07/19

Rehab = 1 Hour

Wednesday 31/07/19

Bike - (Turbo - 1 Hour)
15 mins Warm up
30 sec sprint / 30 sec rec X 5
2 min spin
5 mins @60rpm + 2 mins Spin X 3
30 sec sprint / 30 sec rec X 10
7 min Cool Down

Thursday 01/08/19

Run - 1.15 13.11km (5.43) AVHR = 128

Friday 02/08/19

Swim - 1.9K

Plan was:
200m Warm up
3 X
400m (Paddles) (2 min/rec)
100m Hard (30 sec/rec)

200m Cool Down

Rehab = 1 Hour

Saturday 03/08/19

Bike - Tour De Kilkenny (163.2KM 6.08 Hours 26.6KPH AVHR = 143

My Longest and toughest cycle ever. Over 1900 meters of climbing. Plan was just to go at my own target effort which was approx 141 - 143bpm.
Started off with front group and found the pace difficult to maintain. I had already completed 9 training workouts earlier in the week so maybe my legs werent as fresh as the others.
Reached 40KM mark at approx 33.5kph. Then we hit the first hill and i started to feel it. Fell off the back of the second group and just plodded along at my own pace up the hill. Second hill outside Inistoige was a killer. Gradients of approx 10%.
I rode passed the first food stop and at the second stop at 70KM i topped up water bottle and had some grub. Rode the next 50KM on my own meeting very few people. This was really enjoyable for me as i was going at my own pace. After the last food stop at 116km i cycled the section with another group. Again struggled to stay with them. Four of us managed to group together and make out way to the finish with one strong guy doing most of the work.
Overall, really enjoyable day. Great workout. Managed to hit my target Heart rate, got some good hill practice in and was happy with my average pace given the difficult terrain. Not sure how it would have went if my legs were fresh, but this was mainly training ride for me.

Sunday 04/08/19

Run - 40.00 7.17KM (5.34) AVHR = 133

Groin pain is acting up again, i feel mainly due to the 5 x 1k session i done last week. Will have to keep the running to slow runs from now on.

PDCAT

Tuesday 06/08/19

Swim - (1.9K)

Plan was:
200m Warm up
3 X
400m (Paddles) (2 min/rec)
100m Hard (30 sec/rec)

200m Cool Down

Run - Aqua Running - 1 Hour
Due to continued issues with Groin, put on floatation belt and gave this a go.

Wednesday 07/08/19

Bike - (2 Hours - 51.5KM)
24 mins Warm up (8.50KM 21.5KPH)
10 mile TT (16.10KM 34.0KPH 28.27)
61 mins steady (25.8KM 25.1KPH)

Thursday 08/08/19

Swim - (2.4K)

Plan was:
200m Warm up
500m X 4 (1 min/rec)
200m Cool Down

Rehab = 1.20 Hours

Friday 09/08/19

Rehab = 40 Mins

Saturday 10/08/19

Rehab = 1 Hour

Sunday 11/08/19

Brick

---

Bike - 3.00 Hours 70.56KM 23.5KPH AVHR = 131

Run - 30.00 5.69KM (5.16) AVHR = 141

PDCAT

Monday 12/08/19

Rehab = 1 Hour

Swim = Sea Swim (1.75K) (33.30)
Travelled down to Dunmore East for a sea swim in order to get some practice in for Ironman 70.3 in Dun Laoighaire which i,m due to take on in a couple of weeks.

Tuesday 13/08/19

Bike - (Turbo - 50 Mins)
20 mins Warm up
30 sec sprint / 30 sec rec X 5
4 mins @100RPM + 2 mins rec X 4
1 min Cool Down

Rehab = 1 Hour

Wednesday 14/08/19

Rehab = 1 Hour

Thursday 15/08/19

Run - 1.15 13.30KM (5.38) AVHR = 131

Friday 16/08/19

Swim - (2.2K)

Plan was:
400m Warm up
100m X 4 (30 sec/rec)
25m X 8 Hard (10 sec/rec)
100m X 4 (30 sec/rec)
25m X 8 Hard (10 sec/rec)
100m X 4 (30 sec/rec)
200m Cool Down

Saturday 17/08/19

Brick

---

Bike - 1.58 Hour 51.41KM 26.1KPH AVHR = 135

Run - 30.00 6.09KM (4.55) AVHR = 145

Sunday 18/08/19

Rehab = 1 Hour

PDCAT

Monday 19/08/19

Run - 45.00 8.01KM (5.37) AVHR = 132

Tuesday 20/08/19

Swim - (1.8K)

Plan was:
300m Warm up
200m (Last 50m hard) (1 min/rec)
300m "
400m "
300m "
200m "
100m Cool Down


Wednesday 21/08/19

Brick Intervals

---

Run - 10 mins easy (5.44)
Bike - 10 mins easy (Included 30 sec sprint / 30 sec rec X 5)

Bike - 8 mins @ race pace (146-150bpm)
Run - 1K race pace (3.57, 3.53)
Bike - 3 mins easy
Completed above X 2

Bike - 10 mins cool down

Rehab = 1 Hour

Thursday 22/08/19

Swim - (2.2K)

Plan was:
400m Warm up
100m X 4 (30 sec/rec)
25m X 8 (10 sec/rec)
100m X 4 (30 sec/rec)
25m X 8 (10 sec/rec)
100m X 4 (30 sec/rec)
200m Cool Down

Rehab = 1 Hour

Friday 23/08/19

Brick Intervals

---

Run - 10 mins easy (5.53)
Bike - 10 mins easy

Bike - 4 mins @race pace (140bpm)
Run - 800m @ race pace (3.58, 3.56 pace per 1K)
Bike - 3 mins easy
Completed the above X 2

Bike 10 mins easy

Sunday 25/08/19

Ironman 70.3 (Dun Laoighaire)

---

My first middle distance Triathlon event. Official times not in yet so my times below are not completely accurate.

Swim

---

Very disappointed that swim was cut short due to fog. Its my weakest event but still felt very comfortable with regard to the 1.9K distance.
Swim was reduced by half to 950m. Didnt enjoy the swim as was too crowded and got hit, kicked from all sides, Could not get past slower people with the amount of people around you in the water. Anyway, got through it.

Time = 19.XX

T1
---
Again, no time issued for this as yet. But went ok and was happy with it.

Bike

---

This was some bike course. 90K with approx 1400/1500m climbing. First approx 64KM had all the climbing. My plan was to finish this in approx 3 hours 40 minutes. Anything quicker id be happy. Loved the first 20km or so, uphill wasnt too steep. I was passing dozens of cyclists and felt very comfortable.
Then it started to get very steep in parts. I was lucky that recently i had completed the Tour of Kilkenny 160K and lots of climbing around local hills at home otherwise it would have been a shock to the system.
Saw quite a few people stopped with punctures and other mechanicals. Also passed 2/3 people that crashed and looked in a bad way. Ambulances were with them. Hope everything was ok.
Downhill and bike handling skills are a major weakness of mine and was being passed by a number of people going downhill only to pass them again on the uphill sections.
Put water based gels in a bottle and drank a swig from the bottle every 30 minutes. Picked up water at the 57KM stop so really managed to minimise my stoppage time on the bike. At the top of the climbs my average speed was 24.6 which predicted a time of about 3.40. However with all the downhill sections to go, i knew i was going to beat that easily.
Last 25KM, fast downhill sections and even with my poor downhill skills i managed to make up some good time. Finished with an average speed of 25.9 in 3 Hours 24 Minutes a good 16 mins faster than i wanted. Was really happy with this.

T2
---
Again, seemed to go ok for me with no real issues.

Run
----
Was particularly concerned with the run. Its always being my strongest discipline but i haven't ran further than 10 miles since the Chicago Marathon 2015 and haven't ran further than 8 miles this year due to long term injury. Felt i'd be ok for about 15KM's then i thought id struggle. Wasn't sure what pace to go with so just ran by feel.
Started off too fast then settled into pace at 4.52 per km. Decided this was fine so just kept running by feel. Course was 3 laps of Dun Laoghaire coast road. First lap was approx 7km went pretty comfortable. Felt fine at this pace, was passing a few people, not many though. Second lap was a little tougher, average pace slipped a little to about 4.57/4.58 which i was happy with as i felt ok.
Was passing lots of runners at this stage as others tired and also due to some slower runners on their first lap. Took an energy gel every 25 minutes and took water at every stop. Drank one cup and one cup over my head, my normal plan when i ran marathons.
Third lap i felt, id be in trouble due to lack of mileage. However, i dug in, pace was slipping alright but still i was happy with how i was going, passing lots of people with very few passing me.
Average pace slipped out to 5.06 by my watch. Got to the finish, a little emotional as my wife and two little girls were there to support me. Crossed the line hands in the air, delighted.

Time = 1.50

Overall Time = 5.42

Overall very happy with the performance. Disappointed they shortened the swim but was happy enough with the time for the distance we completed. Happy with the bike, way ahead of my expectations and got the time i wanted on the run. Overall Time for bike, T1, T2 and Run was 20 minutes ahead of my planned time.
Next event is Glendalough 3.8K swim in two weeks. Looking forward to the challenge. The longest swim by far i have ever done.

PDCAT

Monday 26/08/19

Bike - (Turbo - 45 Mins) AVHR = 99

Day after the Ironman 70.3, legs fairly tight and sore. Very easy spin out as the heart rate would suggest.

Tuesday 27/08/19

Swim - (2.2K)

Plan was:
400m Warm up
100m X 4 (30 sec/rec)
25m X 8 (10 sec/rec)
100m X 4 (30 sec/rec)
25m X 8 ( 10 sec/rec)
100m X 4 (30 sec/rec)
200m Cool Down

Wednesday 28/08/19

Rehab = 1 Hour

Thursday 29/08/19

Swim - (2.4K)

Plan was:
200m Warm up
500m X 4 (1 min/rec)
200m Cool Down

Friday 30/08/19

Brick

---

Bike - 3.58 Hours 102.2KM 25.7kph AVHR = 128

Run - 30.00 5.72KM (5.15) AVHR = 152

Saturday 31/08/19

Rehab = 1.20 Hours

Sunday 01/09/19

Run - 2.00 Hours 21.14KM (5.40) AVHR = 134
Longest run in 4 years.