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  • Monday 12/10/20

    Rehab - 1 Hour

    Tuesday 13/10/20

    Bike (Turbo - 1.02 Hours)
    Avg Cadence - 90
    Avg Power - 182W
    Avg HR - 131bpm

    Wednesday 14/10/20

    Swim - (1.6K - 40 Mins)

    Plan was:

    200m Warm up (Paddles)
    100m (Paddles)
    100m FC
    100m X 4 (Paddles) (30 sec/rec)
    200m (150m Easy, 50m Hard) (30 sec/rec) X 3
    200m Cool Down

    Run - 8.0KM 41.20
    3K - 16.51 (5.36) avhr - 132bpm
    (300m @4.35, 100m walk/rec) X 10
    2K - 10.39 (5.19) avhr - 133bpm

    Thursday 15/10/20

    Bike (Road - 1.53.46 50.69KM 26.7kph avhr - 147bpm)

    Swim - (1.9K - 47 Mins)

    400m Warm up
    250m (Paddles) Quick Change
    100m X 3 (Race Pace) (20 sec/rec)
    250m (Paddles) Quick Change
    100m X 3 (Race Pace) (20 sec/rec)
    250m (Paddles)
    150m Cool Down

    Friday 16/10/20

    Run - 10.85KM 55.00
    3K - 16.51 (5.36) avhr - 132bpm
    5 mins @4.35/ 2 min/rec
    7 mins @4.34/ 3 min/rec
    10 mins @4.39/2 min/rec
    5 mins @4.36/2 min rec
    2K - 11.09 (5.32) avhr - 127bpm

    Saturday 17/10/20

    Bike - (Turbo - 59.30 Mins)
    Avg Cadence - 89
    Avg Power - 184W
    Avg HR - 130bpm

    Sunday 18/10/20

    Run - 12.0KM 1.00.49
    3K Warm up - 16.45 (5.34) avhr - 138bpm
    2K - 4.48 pace, 1K 4.33 pace,
    2K - 4.46 pace, 1K 4.39 pace,
    3K Cool Down - 15.41 (5.13) avhr - 134bpm




  • Monday 19/10/20

    Swim - (1.7K - 44 Mins)

    Plan was:
    300m Warm up
    100m (One Arm Drill)
    100m FC
    100m (Paddles)
    (100m FC, 25m Fist, 50m FC, 25m Fish, 50m FC) X 2
    200m Easy
    200m (Paddles)
    200m Cool Down


    Bike - (Turbo - 1.05 Hours)

    Avg Cadence - 90
    Avg Power - 193W
    Avg HR - 136bpm

    Tuesday 20/10/20

    Swim - (1.65K - 44 Mins)

    Plan was:
    200m Warm up (Paddles)
    100m (Paddles)
    200m (Paddles)
    150m Steady
    50m X 4 (Race Pace) (10 sec/rec)
    150m Steady
    50m X 4 (Race Pace) (10 sec/rec)
    150m Steady
    50m X 4 (Race Pace) (10 sec/rec)
    100m Cool Down

    Wednesday 21/10/20

    Run - 9.59KM 49.27
    3K WU - 16.43 (5.34) avhr - 128bpm
    (200m, 400m, 600m, 600m, 400m, 200m) Paces - (4.45) 2 min/rec @5.35
    2K CD - 11.18 (5.38) avhr - 128bpm

    Rehab - 1 Hour

    Thursday 22/10/20

    Bike - (Turbo - 1.06 Hours)

    Avg Cadence - 90
    Avg Power - 181W
    Avg HR - 131bpm

    Mobility & Core - 40 Mins

    Friday 23/10/20

    Run - 10.00KM 51.54
    3K WU - 16.46 (5.34) avhr - 141bpm
    2K - 9.42 (4.50) avhr - 146bpm (2 min/rec)
    3K - 14.20 (4.46) avhr - 148bpm (2 min/rec)
    2K CD - 11.06 (5.32) avhr - 126bpm

    Saturday 24/10/20

    Bike - (Road - 1.54.10 51.40KM 27.0KPH avhr - 136bpm)

    Sunday 25/10/20

    Run - 14.00 1.11.13
    3K WU - 16.27 (5.29) avhr - 129bpm
    2K - 9.31 (4.45) avhr - 146bpm
    2K - 10.19 (5.09) avhr - 142bpm
    3K - 14.06 (4.42) avhr - 149bpm
    2K - 10.13 (5.06) avhr - 145bpm
    2K - 10.37 (5.18) avhr - 133bpm




  • Monday 26/10/20

    Rehab - 1 Hour

    Tuesday 27/10/20

    Bike (Turbo - 1.04.50 Hours)

    Avg Cadence - 92
    Avg Power - 170W
    Avg HR - 126bpm

    Wednesday 28/10/20

    Run - 10.60KM 53.25
    3K WU - 16.48 (5.35) avhr - 125bpm
    (400m @ 4.20, 1 min/rec) X 5
    (800m @ 4.30, 2 mins/rec) X 2
    (200m @ 4.20, 200m @ 5.40) X 5
    2K CD - 10.38 (5.19) avhr - 131bpm

    Mobility & Core - 40 Mins

    Thursday 29/10/20

    Bike - (Turbo - 1.30 Hours)

    Avg Cadence - 92
    Avg Power - 173W
    Avg HR - 134bpm

    Sunday 01/11/20

    Bike - (Turbo - 1 Hour)
    15 Mins @150W
    45 Mins @192W

    Avg Cadence - 90
    Avg Power - 182W
    Avg HR - 127bpm




  • Monday 02/11/20

    Run - 13.0KM 1.02.35
    3K WU - 15.43 (5.13) avhr - 135bpm
    10K - 46.52 (4.41) avhr - 154bpm

    Rehab - 1 Hour

    Tuesday 03/11/20

    Bike - (Turbo - 1.10 Hours)

    Avg Cadence - 89
    Avg Power - 153W
    Avg HR - 115bpm

    Mobility & Core - 40 Mins

    Wednesday 04/11/20

    Run - 9.80KM 48.27
    3K WU - 17.06 (5.41) avhr - 128bpm
    100m X 5 @4.05
    200m, 300m, 400m, 600m, 800m @4.25
    1K X 2 @4.20
    2K - 10.31 (5.15) avhr - 135bpm

    Thursday 05/11/20

    Bike (Turbo - 1.02 Hours)

    Avg Cadence - 91
    Avg Power - 184W

    Friday 06/11/20

    Run - 10.90KM 54.42
    3K WU - 16.41 (5.33)
    5 mins @ 4.35, 2 min/rec
    10 mins @4.32, 2 min/rec
    7 mins @ 4.32, 3 min/rec
    5 mins @4.41, 2 min/rec
    2K CD - 11.01 (5.30)

    Mobility & Core - 40 Mins

    Saturday 07/11/20

    Bike (Turbo - 1.30 Hours)

    Avg Cadence - 89
    Avg Power - 200W

    Sunday 08/11/20

    Run - 14.0KM 1.13.07
    3K WU - 16.33 (5.30)
    3K @5.06, 1K @4.56
    3K @5.05, 1K @4.57
    3K CD - 16.03 (5.21)




  • Monday 09/11/20

    Bike - (Turbo - 58 Mins)
    10 mins - 156W
    4 mins - Ramp
    2 mins - 132W
    (5 mins - 220W (70-75rpm), 3 mins - 174W) X 4
    10 mins - 156W

    Avg Cadence - 85
    Avg Power - 185W

    Rehab - 1 Hour

    Tuesday 10/11/20

    Run - 10.0K 50.18
    3K WU - 17.13 (5.44) avhr - 130bpm
    300m X 5 (4.20), 1 min/rec
    1K (4.43), 2 min/rec
    300m X 5 (4.20), 1 min/rec
    1K (4.51), 2 min/rec
    2K CD - 10.31 (5.14) avhr - 134bpm

    Mobility & Core - 40 Mins

    Wednesday 11/11/20

    Bike - (Turbo - 1.50 Hours)

    Avg Cadence - 91
    Avg Power - 188W
    Avg HR - 141bpm

    Thursday 12/11/20

    Run - 11.0K 56.06
    3K WU - 16.44 (5.34) avhr - 137bpm
    2K - 9.11 (4.35) avhr - 154bpm, 2 min/rec
    3K - 13.41 (4.33) avhr - 156bpm, 2 min/rec
    3K - 16.30 (5.29) avhr - 134bpm

    Saturday 14/11/20

    Bike - (Turbo - 1.02 Hours)

    Avg Cadence - 91
    Avg Power - 189W
    Avg HR - 139bpm

    Sunday 15/11/20

    Run - 15.0K 1.13.39
    3K WU - 16.44 (5.34) avhr - 129bpm
    11K - 51.28 (4.40) avhr - 151bpm
    1K - 5.27 (5.27) avhr - 131bpm


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  • Monday 16/11/20

    Rehab - 1 Hour

    Bike - (Turbo - 1.05 Hours)

    Avg Cadence - 93
    Avg Power - 192W
    Avg HR - 135bpm

    Tuesday 17/11/20

    Run - 10.0KM 53.36
    3K WU - 17.19 (5.46) avhr - 129bpm
    1K - 5.00, 2K - 5.13, 1K - 5.00
    3K CD - 15.56 (5.18) avhr - 131bpm

    Mobility & Core - 40 Mins

    Thursday 19/11/20

    Bike - (Turbo - 58 Mins)

    Avg Cadence - 92
    Avg Power - 195W
    Avg HR - 136bpm

    Friday 20/11/20

    Run - 8.00KM 36.17
    3K WU - 16.12 (5.23) avhr - 136bpm
    5KTT - 20.05 (4.01) avhr - 170bpm

    Saturday 21/11/20

    Bike - (Road - 51.28 25.17KM 29.3KPH avhr - 143bpm)

    Sunday 22/11/10

    Run - 16.0KM 1.22.00
    3K WU - 16.50 (5.34) avhr - 125bpm
    11K - 54.21 (4.56) avhr - 146bpm
    2K - 10.49 (5.24) avhr - 131bpm




  • Monday 23/11/20

    Rehab - 1 Hour

    Tuesday 24/11/20

    Bike (Turbo - 1.01 Hours)

    Avg Cadence - 84
    Avg Power - 187W
    Avg HR - 132bpm

    Wednesday 25/11/20

    Run - 12.0KM 58.28
    3K WU - 16.33 (5.31) avhr - 128bpm
    9K - 41.55 (4.39) avhr - 154bpm

    Mobility & Core - 40 Mins

    Thursday 26/11/20

    Bike - (Turbo - 40 Mins)

    3 Min FTP Test
    Avg Cadence - 86
    Avg Power - 187W
    Avg HR - 159bpm

    Friday 27/11/20

    Bike - (Turbo - 1.05 Hours)

    Avg Cadence - 93
    Avg Power - 187W
    Avg HR - 132bpm

    Saturday 28/11/20

    Run - 9.0KM 48.04
    3K WU - 16.44 (5.34) avhr - 133bpm
    4 X 1 K Reps, 1 min/rec
    (4.58, 4.57, 4.57, 4.55)
    2K CD - 11.33 (5.46) avhr - 126bpm

    Sunday 29/11/20

    Bike (Turbo - 1.45 Hours)
    10 Mins @130W
    5 Mins @156W
    90 Mins @192W

    Avg Cadence - 91
    Avg Power - 187W
    Avg HR - 137bpm




  • Monday 30/11/20

    Run - 7.60KM 36.50
    3K WU - 16.55 (5.38) avhr - 130bpm
    (400m, 600m, 800m, 800m, 600m, 400m - Recoveries)
    Paces - (4.27, 4.22, 4.29, 4.21, 4.25, 4.19)
    (200m @4.00, 20 sec/rec) X 5

    Rehab - 1 Hour

    Tuesday 01/12/20

    Bike (Turbo - 1.01.30)
    Avg Cadence - 93
    Avg Power - 180W
    Avg HR - 135bpm

    Mobility & Core - 40 Mins

    Wednesday 02/12/20

    Run - 10.0KM 50.48
    3K WU - 16.42 (5.33) avhr - 129bpm
    7K - 34.06 (4.52) avhr - 146bpm

    Thursday 03/12/20

    Bike - (Turbo - 1.02.30)

    Avg Cadence - 89
    Avg Power - 189W
    Avg HR - 137bpm

    Friday 04/12/20

    Swim - (1.6K - 45 Mins)

    Plan was:
    200m Warm up (Paddles)
    100m (Paddles)
    100m (One Arm Drill)
    250m FC Easy
    50m X 2 Hard (10 sec/rec)
    250m FC Easy
    50m x 4 Hard (10 sec/rec)
    250m FC Easy
    150m Cool Down

    Saturday 05/12/20

    Run - 19.10KM 1.27.14

    3K WU - 16.31 (5.30) avhr - 141bpm
    16.10K - 1.10.43 (4.24) avhr - 164bpm

    Focus on Fitness 10 Mile Run

    First time in about 5 years to complete a run/race if you like.
    We started off in groups of 12, fifteen mins apart to ensure we stayed within Covid restrictions. My plan was to start off at about 4.45 pace and see how it went from there. My PB was 1.10.31 from 2015 in Ballycotton. Thought id get near to that time.
    Started off at about 4.30 pace, so already quicker than id planned. Settled in to fourth place from our group of 12. Tracking the guy in third place for the first 11K. Reached 5K in 22.25, but was feeling it tough enough, not as easy as id hoped. A little better in the next 5K kept tracking the guy in front, my average pace was 4.27 and reached 10K distance at 44.30.
    Next 3K had a slight drag and just worked as best i could to keep the pace. Passed the guy in front and kept working away. At 13K mark, i turned back around for home and put more effort into. Some downhill for the last 3K so managed to pull the average pace back down to 4.24 by the finish line and watched stopped at 1.10.43. No PB but really enjoyable run and happy with that.

    Sunday 06/12/20

    Bike - (Turbo - 1.20 Hours)
    10 mins @130W
    5 mins @160W
    60 mins @180W
    5 mins @130W

    Avg Cadence - 91
    Avg Power - 170W
    Avg HR - 124W




  • Monday 07/12/20

    Swim - (1.6K - 43 Mins)

    Plan was:
    200m Warm up (Paddles)
    100m (Paddles)
    100m (One Arm Drill)
    100m X 4 (Paddles) (30 sec/rec)
    200m (150m Easy, 50m Race pace) X 3
    200m Cool Down

    Rehab - 1 Hour

    Tuesday 08/12/20

    Run - 10.0KM 52.48
    3K WU - 16.29 (5.29) avhr - 131bpm
    2K @5.15, 2K @4.58
    3K CD - 15.50 (5.16) avhr - 133bpm

    Wednesday 09/12/20

    Bike - (Turbo - 1 Hour)
    Avg Cadence - 91
    Avg Power - 159W
    Avg HR - 122bpm

    Mobility & Core - 40 Mins

    Thursday 10/12/20

    Run - 9.0KM 44.13
    3K WU - 16.32 (5.30) avhr - 135bpm
    6K - 27.41 (4.36) avhr - 156bpm

    Friday 11/12/20

    Bike (Turbo - 59.30 Mins)
    Avg Cadence - 93
    Avg Power - 184W
    Avg HR - 136bpm

    Swim - (1.65K - 46 Mins)

    Plan was:
    200m Warm up (Paddles)
    100m (Paddles)
    200m FC
    150m Steady
    50m X 4 race pace (10 sec/rec)
    150m Steady
    50m X 4 race pace (10 sec/rec)
    150m Steady
    50m X 4 race pace (10 sec/rec)
    100m Cool Down

    Saturday 12/12/20

    Run - 16.00KM 1.20.37
    3K WU - 16.41 (5.33) avhr - 128bpm
    13K - 1.03.56 (4.54) avhr - 148bpm

    Sunday 13/12/20

    Bike (Turbo - 1.15 Hours)
    10 mins @130W
    5 mins @156W
    45 mins @180W
    5 mins @156W
    10 mins @130W

    Avg Cadence - 93
    Avg Power - 165W
    Avg HR - 125bpm




  • Monday 14/12/20

    Swim - (2.0K - 53 Mins)

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

    Rehab - 1 Hour

    Tuesday 15/12/20

    Run - 10.40KM 52.10
    3K WU - 16.38 (5.32) avhr - 132bpm
    (200m, 400m, 600m @4.15, 1K @4.35 plus recoveries) X 2
    3K CD - 16.27 (5.28) avhr - 133bpm

    Wednesday 16/12/20

    Bike - (Turbo - 55 Mins)
    Avg Cadence - 92
    Avg Power - 194W
    Avg HR - 144bpm

    Mobility & Core - 40 Mins

    Thursday 17/12/20

    Run - 12.12KM 1.03.15
    3K - 16.37 (5.31) avhr - 135bpm
    (10 mins @4.55, 2 mins/rec) X 3 (Paces - 4.53, 4.54, 4.54)
    3K CD - 16.38 (5.32) avhr - 133bpm

    Swim - (1.7K - 46 Mins)

    Plan was:
    200m Warm up (Paddles)
    100m (One Arm Drill)
    2 X (50m FC, 50m Back, 50m FC)
    2 X (100m FC, 25m Fist, 50m FC, 25m Fist, 50m FC)
    200m FC Easy
    200m (Paddles)
    200m CD

    Friday 18/12/20

    Bike - (Turbo - 1.10.30 Hours)
    Avg Cadence - 92
    Avg Power - 191W
    Avg HR - 143bpm

    Saturday 19/12/20

    Run - 12.0KM 58.50
    3K WU - 16.52 (5.36) avhr - 128bpm
    9K - 41.58 (4.39) avhr - 154bpm

    Sunday 20/12/20

    Bike - (Turbo - 1.45 Hours)

    10 mins @130W
    5 mins @156W
    90 mins @180W

    Avg Cadence - 91
    Avg Power - 176W
    Avg HR - 128bpm


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  • Monday 21/12/20

    Swim - (1.65K)

    Plan was:
    200m Warm up (Paddles)
    100m (One Arm Drill)
    200m (Paddles)
    150m Steady
    50m X 4 Hard (10 sec/rec)
    150m Steady
    50m X 4 Hard (10 sec/rec)
    150m Steady
    50m X 4 Hard (10 sec/rec)
    100m Cool Down

    Rehab - 1 Hour

    Tuesday 22/12/20

    Bike (Turbo - 1.04 Hours)

    Avg Cadence - 88
    Avg Power - 186W
    Avg HR - 132bpm

    Mobility & Core - 40 Mins

    Wednesday 23/12/20

    Run - 10.0KM 51.39
    3K WU - 16.50 (5.36) avhr - 132bpm
    800m X 5, 90 secs/rec
    Paces (4.35, 4.36, 4.32, 4.31, 4.34)
    3K CD - 16.31 (5.30) avhr - 129bpm

    Thursday 24/12/20

    Bike (Turbo - 1.07 Hours)

    Avg Cadence - 89
    Avg Power - 192W
    Avg HR - 137bpm

    Saturday 26/12/20

    Walk - 10.44KM 2.25 Hours

    Sunday 27/12/20

    Bike - (Turbo - 1.30 Hours)
    10 mins @130W
    5 mins @156W
    60 mins @180W
    15 mins @194W

    Avg Cadence - 89
    Avg Power - 178W
    Avg HR - 143bpm




  • Monday 28/12/20

    Rehab - 1 Hour

    Swim - (1.7K)

    Plan was:
    200m Warm up (Paddles)
    100m (One Arm Drill)
    (50m FC, 50m Back, 50m FC) X 2
    (100m FC, 25m Fist, 50m FC, 25m Fist, 50m FC) X 2
    200m FC Easy
    200m (Paddles)
    200m Cool Down

    Tuesday 29/12/20

    Run - 10.0KM 52.29
    3K WU - 16.27 (5.28) avhr - 140bpm
    2K @ 4.57, 4.51, 2 mins/rec
    3K CD - 16.22 (5.27) avhr - 134bpm

    Mobility & Core - 40 Mins

    Wednesday 30/12/20

    Bike (Turbo - 1 Hour)
    10 mins @140W
    5 mins @Ramp
    2 mins @130W
    16 mins - Spinning Easy
    20 mins @200W
    7 mins @130W

    Thursday 31/12/20

    Run - 13.0KM 1.09.15 (5.19) avhr - 145bpm
    Mountain Run

    Saturday 02/01/20

    Bike - (Turbo - 1.19 Hours)
    Avg Cadence - 89
    Avg Power - 176W
    Avg HR - 135bpm




  • Monday 04/01/20

    Rehab - 1 Hour

    Bike (Turbo - 1.01 Hours)
    Avg Cadence - 91
    Avg Power - 161W
    Avg HR - 131bpm

    Tuesday 05/01/20

    Mobility & Core - 40 Mins

    Run - 10.20KM 46.46
    3K WU - 15.07 (5.02) avhr - 144bpm
    (400m @4.00, 1 min/rec) X 2
    (600m @4.05, 90 secs/rec) X 3
    (800m @4.05, 2 mins/rec) X 1
    (400m @4.00, 1 min/rec) X 2
    3K CD - 14.36 (4.51) avhr - 154bpm

    Wednesday 06/01/20

    Bike (Turbo - 59 Mins)

    Avg Cadence - 89
    Avg Power - 190W
    Avg HR - 142bpm

    Thursday 07/01/20

    Run - 9.0KM 40.25
    3K - 14.52 (4.57) avhr - 145bpm
    1K @4.06 (153bpm),
    2K @4.04 (164bpm)
    1K @4.07 (167bpm)
    3K - 9.31 (4.45) avhr - 152bpm

    Friday 08/01/20

    Bike (Turbo - 2 Hours)
    Avg Cadence - 90
    Avg Power - 181W
    Avg HR - 137bpm

    Sunday 09/01/20

    Run - 12.0KM 58.42
    3K WU - 16.27 (5.28) avhr - 143bpm
    9K - 42.15 (4.41) avhr - 153bpm




  • Monday 11/01/21

    Rehab - 1 Hour

    Bike (Turbo - 58 Mins)
    Avg Cadence - 89
    Avg Power - 195W
    Avg HR - 136bpm

    Tuesday 12/01/21

    Run - 10.0KM 45.42
    3K WU - 15.45 (5.14) avhr - 134bpm
    (300m @3.48, 1 min/rec) X 5, 1K @4.22
    (300m @3.50, 1 min/rec) X 5, 1K @4.21
    2K CD - 9.46 (4.52) avhr - 142bpm

    Mobility & Core - 40 Mins

    Wednesday 13/01/21

    Bike (Turbo - 1.02 Hours)
    Avg Cadence - 91
    Avg Power - 189W
    Avg HR - 137bpm

    Thursday 14/01/21

    Run - 12.0KM 57.23
    3K WU - 16.03 (5.20) avhr - 139bpm
    (2K @4.15, 4.14, 4.15, 2 mins/rec) X 3
    3K CD - 15.50 (5.16) avhr - 146bpm


    Friday 15/01/21

    Bike (Turbo - 1.30 Hours)
    10 mins @140W
    5 mins @168W
    75 mins @192W

    Avg Cadence - 91
    Avg Power - 186W
    Avg HR - 133bpm

    Sunday 17/01/21

    Run - 13.0KM 1.03.18

    3K WU - 16.26 (5.28) avhr - 139bpm
    10K - 46.52 (4.41) avhr - 155bpm




  • Monday 18/01/21

    Rehab - 1 Hour

    Bike (Turbo - 1.00.30 Hours)

    Avg Cadence - 86
    Avg Power - 194W
    Avg HR - 146bpm

    Tuesday 19/01/21

    Run - 9.80KM 45.45
    3K WU - 16.07 (5.22) avhr - 140bpm
    (200/300/200/400/200/600/200/800/200/600/200/400/200/300)
    200's @3.48, 300/400 @3.50, 600/800 @4.05
    2K CD - 10.38 (5.19) avhr - 138bpm

    Mobility & Core - 40 Mins

    Wednesday 20/01/21

    Bike (Turbo - 1.04.50)

    Avg Cadence - 91
    Avg Power - 184W
    Avg HR - 135bpm

    Friday 22/01/21

    Run - 10.0KM 48.00
    4K WU - 19.44 (4.56) avhr - 145bpm
    3K - 12.50 (4.16) avhr - 157bpm
    3K - 15.26 (5.08) avhr - 142bpm

    Sunday 24/01/21

    Run - 14.0KM 1.08.07
    3K WU - 16.14 (5.24) avhr - 141bpm
    14K - 51.53 (4.42) avhr - 152bpm




  • Monday 25/01/21

    Rehab - 1 Hour

    Tuesday 26/01/21

    Run - 10.40KM 49.24
    3K WU - 14.45 (4.55) avhr - 141bpm
    (400m @4.20, 1 min/drills) X 4
    (600m @4.20, 1 min/drills) X 3
    (1K @4.50, 2 min/rec) X 2
    2K CD - 10.16 (5.08) avhr - 141bpm

    Wednesday 27/01/21

    Mobility & Core - 40 Mins

    Thursday 28/01/21

    Run - 12.0KM 59.21
    3K WU - 15.47 (5.15) avhr - 140bpm
    9K - 43.34 (4.50) avhr - 154bpm

    Friday 29/01/21

    Bike (Turbo - 1 Hour)

    Avg Cadence - 90
    Avg Power - 177W
    Avg HR - 126bpm

    Sunday 31/01/21

    Run - 15.00KM 1.10.48
    3K WU - 14.50 (4.56) avhr - 141bpm
    12K - 55.58 (4.39) avhr - 156bpm




  • Monday 01/02/21

    Rehab - 1 Hour

    Tuesday 02/02/21

    Mobility & Core - 40 Mins

    Wednesday 03/02/21

    Run - 10.0KM 47.37
    3K WU - 15.25 (5.08) avhr - 143bpm
    (800m @4.10, 4.13, 4.08, 4.15, 4.14, 90 secs/rec) X 5
    3K CD - 15.22 (5.07) avhr - 144bpm

    Thursday 04/02/21

    Run - 10.08KM 48.41
    3K WU - 16.02 (5.19) avhr - 140bpm
    (5 mins @4.20, 2 mins/rec)
    (7 mins @4.20, 2 mins/rec)
    (10 mins @4.20, 2 mins/rec)
    2K CD - 10.39 (5.18) avhr - 140bpm

    Friday 05/02/21

    Mobility & Core - 40 Mins

    Saturday 06/02/21

    Run - 18.0KM 1.26.50
    3K WU - 15.29 (5.09) avhr - 141bpm
    15K - 1.11.21 (4.45) avhr - 155bpm




  • Monday 08/02/21

    Rehab - 1 Hour

    Bike (Turbo - 20 Mins)
    Av Cadence - 87
    Avg Power - 122W
    Avg HR - 106bpm

    Tuesday 09/02/21

    Mobility & Core - 40 Mins

    Run - 12.0KM 58.17
    3K WU - 15.57 (5.19) avhr - 136bpm
    (400m @4.18, 1 min/rec) x 5
    (800m @4.20, 2 min/rec) X 2
    (200m @4.00, 200m @5.20)
    3K CD - 15.27 (5.09) avhr - 143bpm

    Thursday 11/02/21

    Bike (Turbo - 30 Mins)
    Avg Cadence - 90
    Avg Power - 140W
    Avg HR - 117bpm

    Friday 12/02/21

    Run - 10.60KM 56.14
    3K WU - 16.08 (5.21) avhr - 134bpm
    Hill Repts (400m @4.23, 400m @6.00) X 7
    2K CD - 10.58 (5.29) avhr - 137bpm

    Saturday 13/02/21

    Bike (Turbo - 45 Mins)
    Avg Cadence - 89
    Avg Power - 160W
    Avg HR - 118bpm

    Sunday 14/02/21

    Run - 16.0KM 1.13.47
    4K - WU - 20.52 (5.13) avhr - 137bpm
    9K - 39.02 avhr - 164bpm
    (4.22, 4.23, 4.13, 4.23, 4.21, 4.17, 4.22, 4.22, 4.14)
    3K CD - 13.52 (4.37) avhr - 158bpm




  • Monday 15/02/21

    Bike (Turbo - 1 Hour)
    5 mins @120W
    10 mins @160W
    45 mins @180W

    Avg Cadence - 90
    Avg Power - 173W
    Avg HR - 127bpm

    Tuesday 16/02/21

    Run - 10.60KM 51.06

    3K WU - 16.00 (5.19) avhr - 138bpm
    (200m @4.04, 30 sec/rec) X 6
    1K @4.49, 1 min/rec
    (200m @4.04, 30 sec/rec) X 6
    1K @4.47, 1 min/rec
    (200m @4.04, 30 sec/rec) X 6
    2K CD - 10.50 (5.24) avhr - 137bpm

    Wednesday 17/02/21

    Rehab - 1 Hour

    Bike (Turbo - 1.04 Hours)

    Avg Cadence - 89
    Avg Power - 181W
    Avg HR - 130bpm

    Thursday 18/02/21

    Mobility & Core - 40 Mins

    Run - 11.69KM 54.59
    3K WU - 15.59 (5.19) avhr - 132bpm
    (1 min @4.05, 1 min @4.19, 2 mins @4.05, 1.30 mins @4.19, 3 mins @4.05, 2 mins @4.19, 5 mins @4.05, 2 mins @4.19, 3 mins @4.05, 2 mins @4.19, 2 mins @4.05, 1.30 mins @4.19, 1 min @4.05, 1 min @4.19)
    2K - 11.00 (5.30) avhr - 135bpm

    Saturday 20/02/21

    Bike (Turbo - 1.15 Hours)
    5 mins @120W
    5 mins @140W
    5 mins @160W
    60 mins @192W (80-85rpm)

    Avg Cadence - 84
    Avg Power - 185W
    Avg HR - 132bpm

    Sunday 21/02/21

    Run - 16.0KM 1.13.45
    3K WU - 15.46 (5.14) avhr - 138bpm
    10K - 44.24 (4.26) avhr - 156bpm
    Paces (4.28,4.30,4.23,4.29,4.27,4.21,4.21,4.29,4.29,4.22)
    3K CD - 13.35 (4.30) avhr - 152bpm




  • Monday 22/02/21

    Rehab - 1 Hour

    Bike - (Turbo - 1.05 Hours)
    Avg Cadence - 81
    Avg Power - 160W
    Avg HR - 110bpm

    Tuesday 23/02/21

    Mobility & Core - 40 Mins

    Run - 10.40KM 49.32
    3K WU - 14.59 (4.59) avhr - 133bpm
    (400m @4.20, 1 min/rec) X 4
    (600m @4.21, 1 min/rec) X 3
    (1K @4.45, 2 min/rec) X 2
    2K CD - 10.14 (5.06) avhr - 133bpm

    Wednesday 24/02/21

    Bike - (Turbo - 58.30 Mins)
    Avg Cadence - 90
    Avg Power - 160W
    Avg HR - 117bpm

    Friday 26/02/21

    Run - 10.65KM 51.08
    3K WU - 16.56 (5.38) avhr - 123bpm
    650m - 3.00 (4.33)
    5K - 20.10 (4.02) avhr - 166bpm
    2K CD - 11.02 (5.30) avhr - 142bpm

    Saturday 27/02/21

    Bike - (Road - 69.02KM 2.23.26 28.9KPH)
    6K WU - 12.45 28.1KPH avhr 119bpm
    63.02K - 2.10.41 28.9KPH avhr - 138bpm

    Sunday 28/02/21

    Run - 16.0KM 1.18.00
    3K WU - 16.33 (5.30) avhr - 130bpm
    13K - 1.01.27 (4.43) avhr - 150bpm


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  • Monday 01/03/21

    Rehab - 1 Hour

    Tuesday 02/03/21

    Bike (Turbo - 1.00.30 Hours)

    Avg Cadence - 89
    Avg Power - 175W
    Avg HR - 125bpm

    Wednesday 03/03/21

    Mobility & Core - 40 Mins

    Run - 10.60KM 51.12
    3K WU - 15.56 (5.18) avhr - 141bpm
    (200m @3.56, 200m @4.58) X 5
    (800m @4.18, 1.30 min/rec) X 2
    (300m @4.02, 200m @4.58) X 4
    2K CD - 10.38 (5.18) avhr - 130bpm

    Thursday 04/03/21

    Bike (Road - 71.17KM 2.35.01 27.5kph avhr - 131bpm
    Avg Cadence - 88
    Avg Power - 178W

    Friday 05/03/21

    Run - 9.00KM 43.15
    3K WU - 16.11 (5.22) avhr - 134bpm
    (1K @4.03, 4.03, 4.02, 4.02, 2 min/rec after each rep) X 4
    2K - 10.54 (5.26) avhr - 132bpm

    Saturday 06/03/21

    Bike - (Turbo - 1.06 Hours)

    Avg Cadence - 90
    Avg Power - 183W
    Avg HR - 129bpm

    Sunday 07/03/21

    Run - 17.0KM 1.22.33
    3K WU - 16.30 (5.29) avhr - 129bpm
    14K - 1.06.30 (4.42) avhr - 148bpm




  • Monday 08/03/21

    Rehab - 1 Hour

    Bike (Turbo - 1.06.20 Hrs)

    Avg Cadence - 92
    Avg Power - 177W
    Avg HR - 126bpm

    Tuesday 09/03/21

    Run - 9.90km 47.19
    3K WU - 15.58 (5.19) avhr - 133bpm
    Intervals
    2K CD - 9.38 (4.48) avhr - 138bpm

    Mobility and Core - 40 Mins

    Wednesday 10/03/21

    Bike (Turbo - 1.02.30 Hrs)

    Avg Cadence - 89
    Avg Power - 180W
    Avg HR - 128bpm

    Friday 12/03/21

    Run - 10.60km 56.57
    3K WU - 16.27 (5.28) avhr - 147bpm
    Hill Repeats - (400m @4.28, 400m @6.03) X 7
    2K - 11.01 (5.30) avhr - 122bpm

    Saturday 13/03/21

    Bike - (Turbo - 2.47 Hours)

    Avg Cadence - 81
    Avg Power - 162W
    Avg HR - 116bpm

    Sunday 14/03/21

    Run - 18.0km 1.26.05
    3K WU - 16.22 (5.26) avhr - 127bpm
    15K - 1.09.43 (4.38) avhr - 148bpm




  • Monday 15/03/21

    Rehab - 1 Hour

    Tuesday 16/03/21

    Bike (Turbo - 1 Hour)

    Avg Cadence - 91
    Avg Power - 179W
    Avg HR - 130bpm

    Wednesday 17/03/21

    Run - 11.80KM 55.15
    3K WU - 16.26 (5.28) avhr - 125bpm
    (400m @4.06, 40 sec/rec) X 2
    (800m @ 4.08, 90 sec/rec) X 2
    (1K @4.12, 2 min/rec) X 2
    (800m @4.07, 90 sec/rec) X 2
    (400m @4.04, 40 sec/rec) X 2
    2K CD - 10.38 (5.19) avhr - 132bpm

    Mobility & Core - 40 Mins

    Thursday 18/03/21

    Bike (Road - 2.44.16 75.07KM Avg Speed 27.4KPH)

    Avg Cadence - 87
    Avg Power - 173W
    Avg HR - 127bpm

    Friday 19/03/21

    Run - 11.60KM 53.20
    3K WU - 14.25 (4.48) avhr - 144bpm
    1K - 4.16, 2 min/rec
    1.6K - 4.18, 2 min/rec
    2K - 4.17, 3 min/rec
    1K - 4.16
    3K CD - 14.55 (4.58) avhr - 139bpm

    Saturday 20/03/21

    Bike - (Turbo - 1.05.30)

    Avg Cadence - 88
    Avg Power - 178W
    Avg HR - 124bpm

    Sunday 21/03/21

    Run - 20.0KM 1.37.45
    3K WU - 16.37 (5.31) avhr - 133bpm
    17K - 1.21.08 (4.46) avhr - 144bpm




  • Monday 22/03/21

    Rehab - 1 Hour

    Bike - (Turbo - 1.00 Hours)

    Avg Cadence - 85
    Avg Power - 159W
    Avg HR - 111bpm

    Tuesday 23/03/21

    Run - 8.00KM 39.00
    3K WU - 16.30 (5.29) avhr - 135bpm
    5K - 22.30 (4.30) avhr - 144bpm

    Mobility & Core - 40 Mins

    Thursday 25/03/21

    Bike - (Turbo - 58.30 Mins)

    Avg Cadence - 92
    Avg Power - 167W
    Avg HR - 117bpm

    Friday 26/03/21

    Run - 10.66KM 52.29
    3K WU - 16.46 (5.35) avhr - 132bpm
    3 mins - (4.35) - 0.66km
    5K - 21.32 (4.18) avhr - 152bpm
    2K CD - 11.11 (5.34) avhr - 124bpm

    Saturday 27/03/21

    Bike (Road - 2.21.49 64.62KM 27.3kph)
    Avg Cadence - 87
    Avg Power - 178W
    Avg HR - 134bpm

    Sunday 28/03/21

    Run - 21.00KM 1.42.35
    3K WU - 16.13 (5.23) avhr - 128bpm
    18K - 1.26.32 (4.48) avhr - 147bpm




  • Monday 29/03/21

    Rehab - 1 Hour

    Bike (Turbo - 1.04.30 Hours)

    Avg Cadence - 91
    Avg Power - 194W
    Avg HR - 132bpm

    Tuesday 30/03/21

    Run - 10.60KM 49.15
    3K WU - 15.47 (5.15) avhr - 136bpm
    (400m @4.06, 1 min/rec) X 5
    (800m @4.09, 1 min/rec) X 2
    (200m @3.54, 200m @5.04) X 5
    2K CD - 9.39 (4.49) avhr - 138bpm

    Wednesday 31/03/21

    Mobility & Core - 40 mins

    Bike - (Turbo - 1.03.30 Hours)

    Avg Cadence - 89
    Avg Power - 198W
    Avg HR - 133bpm

    Thursday 01/04/21

    Run - 15.40KM 1.13.44
    3K WU - 14.45 (4.54) avhr - 137bpm
    (1.6K @4.16, 1K @5.15) X 4
    2K CD - 10.39 (5.19) avhr - 132bpm

    Saturday 03/04/21

    Brick
    Bike - (Road - 2.00.18 Hours, 58.66KM 29.3kph)
    Avg Cadence - 87
    Avg Power - 200W
    Avg HR - 139bpm

    Road - 3K 13.50 (4.36) avhr - 144bpm

    Sunday 04/04/21

    Run - 16.0KM 1.15.14
    3K WU - 15.16 (5.04) avhr - 134bpm
    13K - 59.58 (4.36) avhr - 145bpm




  • Monday 05/04/21

    Rehab - 1 Hour

    Tuesday 06/04/21

    Mobility & Core - 40 Mins

    Run - 10.60KM 48.05
    3K WU - 15.52 (5.17) avhr - 136bpm
    (200m @ 3.50, 30 sec/rec) X 4
    (300m @ 3.50, 1 min/rec) X 4
    (400m @ 3.57, 1 min/rec) X 4
    (1K @ 4.16, 90 sec/rec) X 2
    2K CD - 9.40 (4.50) avhr - 142bpm

    Thursday 08/05/21

    Run - 10.0KM 47.16
    3K WU - 15.32 (5.10) avhr - 145bpm
    (1K @4.22, 500m @4.15) X 2
    (1K @4.22, 1K @4.15)
    2K - 10.08 (5.04) avhr - 137bpm

    Friday 09/05/21

    Bike - (Road - 1.27.04 Hours - 41.88KM)

    Avg Cadence - 87
    Avg Power - 197W
    Avg HR - 139bpm
    Avg Speed - 28.9KPH

    Saturday 10/05/21

    Run - 16.00 1.14.03
    3K - WU - 14.59 (4.59) avhr - 138bpm
    13K - 59.04 (4.32) avhr - 153bpm

    Sunday 11/05/21

    Bike (Road - 3.01.20 84.72KM 28.0kph)

    Avg Cadence - 82
    Avg Power - 182W
    Avg HR - 132bpm




  • Monday 12/04/21

    Rehab - 1 Hour

    Run - 9.20KM 41.42
    3K WU - 15.43 (5.14) avhr - 140bpm
    (200m @3.49, 30 sec/rec) X 2
    (400m @3.49, 1 min/rec) X 3
    (600m @3.55, 2 min/rec) X 3
    (800m @3.55, 3 min/rec)
    2K CD - 9.40 (4.49) avhr - 143bpm

    Tuesday 13/04/21

    Bike (Road - 1.28.10 39.45KM 26.8kph)

    Avg Cadence - 82
    Avg Power - 163W
    Avg HR - 125bpm

    Mobility & Core - 40 Mins

    Friday 16/04/21

    Run - 9.60KM 45.05
    3K WU - 15.00 (5.00) avhr - 137bpm
    (1K @4.14, 2 min/rec) (1.6K @4.12, 3 min/rec) (2K @4.19, 3 min/rec)
    2K CD - 10.29 (5.13) avhr - 136bpm

    Saturday 17/04/21

    Brick
    Bike - (Road - 1.37.11 46.38KM 28.6kph)

    Avg Cadence - 85
    Avg Power - 189W
    Avg HR - 143bpm

    Run - 9.0KM 42.32
    3K WU - 15.57 (5.18) avhr - 136bpm
    6K - 26.35 (4.25) avhr - 161bpm
    (Reps for 6K, 4.29, 4.24, 4.29, 4.23, 4.28, 4.19)

    Sunday 18/04/21

    Bike - (Road - 2.59 Hours 80.92KM 27.1kph)

    Avg Cadence - 85
    Avg Power - 164W
    Avg HR - 126bpm




  • Monday 19/04/21

    Rehab - 1 Hour

    Mobility & Core - 40 Mins

    Tuesday 20/04/21

    Bike (Turbo - 1.05 Hours)

    Avg Cadence - 85
    Avg Power - 174W
    Avg HR - 134bpm

    Wednesday 21/04/21

    Run - 8.0KM 40.36

    3K WU - 16.14 (5.24) avhr - 135bpm
    5K - 24.22 (4.51) avhr - 148bpm

    Thursday 22/04/21

    Bike (Road - 3.14.18 90.09KM 27.8kph)

    Avg Cadence - 86
    Avg Power - 177W
    Avg HR - 138bpm

    Friday 23/04/21

    Run - 17.0KM 1.21.09
    3K - 15.09 (5.03)
    14K - 1.06.00 (4.42)

    Saturday 24/04/21

    Bike (Turbo - 1.06 Hours)

    Avg Cadence - 89
    Avg Power - 183W

    Sunday 25/04/21

    Run - 11.0KM 52.10
    3K WU - 14.53 (4.57)
    6K - 26.29 (4.24) Reps were (4.24, 4.26, 4.23, 4.23, 4.27, 4.23)
    2K CD - 10.48 (5.24)




  • Monday 26/04/21

    Bike - (Turbo - 1.19 Hours)

    Avg Cadence - 90
    Avg Power - 173W

    Tuesday 27/04/21

    Run - 9.60KM 44.07

    3K - 15.48 (5.16)
    (400m @3.54, 1 min/rec) X 2
    (600m @3.57, 1 min/rec) X 2
    (800m @ 4.02, 2 min/rec) X 2
    (1K @4.22, 2 min/rec)
    2K CD - 9.36 (4.47)

    Mobility & Core - 40 Mins

    Wednesday 28/04/21

    Bike - (Road - 1.30.27 44.55KM 29.6kph)

    Avg Cadence - 85
    Avg Power - 196W

    Thursday 29/04/21

    Rehab - 1 Hour

    Friday 30/04/21

    Run - 11.0KM 50.46
    3K WU - 14.55 (4.57)
    2K Reps, 3 min/rec. Pace of reps (4.15, 4.13, 4.14)
    2K CD - 10.27 (5.13)

    Saturday 01/05/21

    Brick - Bike (Road - 1.24.38 42.48KM 30.1kph)

    Avg Cadence - 88
    Avg Power - 201W
    Avg HR - 150bpm

    Brick - Run - 5.0KM 22.21
    1K WU -@5.12
    1K @ 4.19, 9O sec/rec
    2K @4.17, 90 sec/rec
    1K @4.16,

    Sunday 02/05/21

    Bike - (Road - 3.21.00 90.56KM 27.0kph)

    Avg Cadence - 85
    Avg Power - 163W
    Avg HR - 126bpm


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  • Tuesday 04/05/21

    Bike (Turbo - 1.06 Hours)

    Avg Cadence - 90
    Avg Power - 170W
    Avg HR - 125bpm

    Wednesday 05/05/21

    Run - 10.0KM 50.54
    3K - WU - 16.08 (5.22) avhr - 146bpm
    7K - 34.46 (4.57) avhr - 139bpm

    Rehab - 1 Hour

    Thursday 06/05/21

    Bike - (Road 1.22.16 41.3KM Avg Speed - 41.3KM)

    Avg Cadence - 84
    Avg Power - 199W
    Avg HR - 140bpm

    Mobility & Core - 40 Mins

    Saturday 08/05/21

    Half Marathon
    Done a socially distance Half marathon timed run with my coach on Saturday morning. There were three of us in our group.
    Stayed together for the first 10 KM, then i felt strong and pushed on myself. As i didn't know the area, i ended up getting lost and running an extra KM.
    Stopped my watch at 21.11KM in order to get a Half Marathon time.
    Timed at 1.31.24 for me which is a three minute PB.
    Wore the Nike Vaporflys for the first time. i think they contributed to about 2 minutes of that time. Felt a 1.33/1.34 was on with my training.
    Noticed a considerable freshness in my legs during the run, which I put down to the runners, meant i was in good shape to push on on the second half of the run. Ran the first half in 4.32 pace, mostly uphill, second half ran at 4.08 pace which was mostly downhill.
    Really happy with that, 6 years since i ran my last half marathon and thought my PB's were behind me.

    Sunday 09/05/21

    Bike (Turbo - 1.30 Hours)

    Avg Cadence - 88
    Avg Power - 162W
    Avg HR - 118bpm


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