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  • Monday 10/05/21

    Rehab - 1 Hour

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 90
    Avg Power - 170W
    Avg HR - 129bpm

    Tuesday 11/05/21

    Run - 9.76KM 48.51
    3K WU - 15.39 (5.12) avhr - 139bpm
    2 X
    200m - @4.15
    400m - @4.20
    600m - @4.21
    2 min/jog rec @5.04
    2K CD - 10.48 (5.23) avhr - 133bpm

    Mobility and Core - 40 Mins

    Wednesday 12/05/21

    Bike - (Turbo - 1.15 Hours)

    Avg Cadence - 90
    Avg Power - 182W
    Avg HR - 130bpm

    Thursday 13/05/21

    Run - 10.0KM 47.28
    3K WU - 14.54 (4.57) avhr - 132bpm
    5K - 21.42 (4.20) avhr - 152bpm
    2K CD - 10.52 (5.25) avhr - 129bpm

    Friday 14/05/21

    Bike (Road - 3.42.20 108.95KM 29.4kph)

    Avg Cadence - 83
    Avg Power - 170W
    Avg HR - 136bpm

    Sunday 16/05/21

    Run - 16.00KM 1.18.38
    3K WU - 16.06 (5.22) avhr - 137bpm
    13K - 1.02.32 (4.48) avhr - 153bpm

    Swim - (River)
    First swim in 4.5 Months. Bit aprehensive about it.
    965m - 24.24 2.31/100m




  • Monday 17/05/21

    Bike - (Road - 1.10.52 33.26KM 28.2kph)

    Avg Cadence - 78
    Avg Power - 186W
    Avg HR - 131bpm

    Tuesday 18/05/21

    Rehab - 1 Hour

    Wednesday 19/05/21

    Run - 9.80KM 44.42
    3K WU - 15.44 (5.14) avhr - 137bpm
    (100m @3.45, 20 sec/rec) X 5
    (200m, 300m, 400m, 600m, 800m @4.08, 90 sec/rec)
    (1K @3.58, 2 min/rec) X 2
    2K - 9.38 (4.49)

    Thursday 20/05/21

    Bike (Turbo - 1.17 Hours)

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

    Friday 21/05/21

    Run - 18.0KM 1.27.31
    3K WU - 15.29 (5.09) avhr - 143bpm
    15K - 1.12.02 (4.48) avhr - 155bpm

    Saturday 22/05/21

    Bike (Road - 3.57.35 111.39KM 28.1kph)

    Avg Cadence - 86
    Avg Power - 162W
    Avg HR - 135bpm

    Sunday 23/05/21

    Run - 11.20KM 58.07
    3K WU - 15.37 (5.11) avhr - 142bpm
    (400m, 600m, 800m, Hill Repts +Recoveries)
    Paces (4.25, 4.34, 4.42, 4.31, 4.37, 4.44)
    Recovery Pace @5.41
    1K @5.25




  • Monday 24/05/21

    Swim - (River - 1.3KM 47.58)

    Tuesday 25/05/21

    Run - 9.0KM 42.49
    3K WU - 15.54 (5.18) avhr - 150bpm
    (300m @4.02, 100m @5.00) X 10
    2K CD - 9.49 (4.54) avhr - 140bpm

    Rehab - 1 Hour

    Wednesday 26/05/21

    Bike (Road - 57.39 28KM)
    15 mins WU
    16KTT - 27.39 34.7KPH
    15 mins CD

    Avg Cadence - 91
    Avg Power - 238W
    Avg HR - 162bpm

    Thursday 27/05/21

    Run - 11.0KM 49.49
    3K WU - 14.49 (4.56) avhr - 145bpm
    (2K - 4.11, 4.09, 4.14 - 2 mins/rec) X 3
    2K CD - 9.54 (4.56) avhr - 144bpm

    Saturday 29/05/21

    Bike (Road - 4.00.57 101.77KM 25.3KPH)

    Avg Cadence - 85
    Avg Power - 171W
    Avg HR - 137bpm

    Sunday 30/05/21

    Run - 20.00KM 1.35.37
    3K WU - 15.34 (5.10) avhr - 132bpm
    17K - 1.19.53 (4.41) avhr - 156bpm

    Swim - (Sea - 1.29K 30.29)




  • Monday 31/05/21

    Rehab - 1 Hour

    Tuesday 01/06/21

    Run - 8.0KM 39.23
    3K WU - 16.31 (5.20) avhr - 129bpm
    (200m @3.52, 30 sec/rec, 400m @ 4.09, 2 min/rec) X 5
    2K CD - 10.42 (5.21) avhr - 132bpm

    Wednesday 02/06/21

    Bike (Road - 1.13.11 31.67KM 26.0kph)

    Avg Cadence - 87
    Avg Power - 168W
    Avg HR - 124bpm

    Thursday 03/06/21

    Brick - Bike (Road - 2.18.53 70.23KM 30.3kph)

    Avg Cadence - 88
    Avg Power - 183W
    Avg HR - 139bpm

    Brick - Run - 10.0KM 48.06 (4.48) avhr - 146bpm

    Friday 04/06/21

    Run - 22.0KM 1.50.34
    3K WU - 15.53 (5.17) avhr - 125bpm
    19K - 1.34.41 (4.59) avhr - 137bpm

    Sunday 06/06/21

    Run - 10.0KM 46.10
    3K WU - 14.58 (4.59) avhr - 148bpm
    2K @4.15, 2 min/rec
    3K @4.14, 2 min/rec
    2K CD - 10.00 (5.00) avhr - 130bpm




  • Monday 07/06/21

    Rehab - 1 Hour

    Swim (2K - 55 Mins)

    200m Warm up
    500m (Paddles) (2 min/rec) X 3
    300m Cool Down

    Tuesday 08/06/21

    Swim (2K - 53 Mins)

    200m Warm up
    500m FC (1 min/rec) X 3
    300m Cool Down

    Run - 8.70KM 39.41
    3K WU - 15.29 (5.09) avhr - 133bpm
    (200m @4.05, 30 sec/rec) X 5
    (300m @3.52, 40 sec/rec) X 3
    (400m @3.56, 1 min/rec) X 2
    (200m @3.58, 30 sec/rec) X 5
    2K CD - 9.31 (4.45) avhr - 138bpm

    Wednesday 09/06/21

    Run - 11.0KM 57.54
    3K WU - 16.35 (5.31) avhr - 151bpm
    8K - 41.19 (5.09) avhr - 136bpm

    Friday 11/06/21

    Bike - 30 mins Warm up & Cool Down

    16K TT - 28.02 (34.2KPH)

    Avg Cadence - 91
    Avg Power - 247W
    Avg HR - 162bpm

    Swim - (2K - 53 Mins)

    200m Warm up
    500m (Paddles) (2 mins/rec)
    300m Cool Down

    Saturday 12/06/21

    Bike - 116.78KM 4.01.02 (29.1kph)

    Avg Cadence - 85
    Avg Power - 173W
    Avg HR - 136bpm

    Sunday 13/06/21

    Rehab - 1.30 Hours


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  • Monday 14/06/21

    Rehab - 1 Hour

    Tuesday 15/06/21

    Rehab - 1 Hour

    Swim (2.4K - 60 Mins)

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

    Wednesday 16/06/21

    Bike (Road - 1.00 Hour 28.79KM 28.8KPH)

    Avg Cadence - 87
    Avg Power - 174W
    Avg HR - 137bpm

    Swim - (2.4K - 1.04 Hours)

    200m Warm up
    500m (Paddles) (2 mins/rec) X 4
    200m Cool Down

    Thursday 17/06/21

    Brick - Bike - (Road - 2.29.54 70.1KM 28.1KPH)

    Avg Cadence - 84
    Avg Power - 166W
    Avg HR - 133bpm

    Brick - Run - 10.0KM 48.31 (4.51) avhr - 150bpm

    Friday 18/06/21

    Rehab - 1 Hour

    Saturday 19/06/21

    Run - 25.40KM 2.07.38
    3K WU - 16.06 (5.21) avhr - 152bpm
    22.4K - 1.51.32 (4.58) avhr - 147bpm




  • Monday 21/06/21

    Swim - (2.9K - 1.10 Hours)

    200m Warm up
    500m FC (1 min/rec) X 5
    200m Cool Down

    Rehab - 1 Hour

    Tuesday 22/06/21

    Bike (Turbo - 59.40 Mins)

    Avg Cadence - 91
    Avg Power - 175W
    Avg HR - 144bpm

    Wednesday 23/06/21

    Run - 14.0KM 1.06.05
    3K WU - 15.04 (5.01) avhr - 137bpm
    (3K reps, 2 mins/rec) X 3 (Paces - 4.29, 4.29, 4.28)
    2K CD - 10.40 (5.20) avhr - 144bpm

    Thursday 24/06/21

    Bike (Road - 47.3KM 1.50.00 26.0KPH)

    Friday 25/06/21

    Swim - (2.9K - 1.12 Hours)

    200m Warm up
    500m (Paddles) (90 sec/rec) X 5
    200m Cool Down

    Saturday 26/06/21

    Run - 24.0KM 2.00.10
    3K WU - 15.27 (5.08) avhr - 138bpm
    21K - 1.44.43 (4.58) avhr - 146bpm

    Sunday 27/06/21

    Bike - (Road - 125.83KM 4.18.52 29.2KPH)

    Avg Cadence - 82
    Avg Power - 171W
    Avg HR - 138bpm




  • Monday 28/06/21

    Swim (3.4K - 1.21 Hours)

    200 Warm up
    1,000m X 3 (2 mins/rec)
    200m Cool Down

    Tuesday 29/06/21

    Run - 12.00KM 1.01.38 (5.08) avhr - 141bpm

    Rehab - 1 Hour

    Wednesday 30/06/21

    Bike (Turbo - 1 Hour)

    Avg Cadence - 88
    Avg Power - 170W
    Avg HR - 125bpm

    Thursday 01/07/21

    Swim (3.4K - 1.23 Hours)

    200m Warm up
    1,000m X 3 (Paddles) (2 mins/rec)
    200m Cool Down

    Friday 02/07/21

    Run - 28.0KM 2.20.00 (5.00) avhr - 147bpm

    Saturday 03/07/21

    Bike (Road - 119.88KM 4.14.12 28.3kph)

    Avg Cadence - 82
    Avg Power - 158W
    Avg HR - 126bpm




  • Monday 05/07/21

    Bike (Turbo - 1.07 Hours)

    Avg Cadence - 80

    Avg Power - 185W

    Avg HR - 132bpm

    Tuesday 06/07/21

    Rehab - 1 Hour

    Swim - (River - 1.91KM 40.10 2.06/100m)

    Wednesday 07/07/21

    Run - 9.0KM 43.45

    3K WU - 14.51 (4.57) Avhr - 152bpm

    (400m @4.31, 1 min/rec) X 10

    2K CD - 10.50 (5.24) Avhr - 128bpm

    Thursday 08/07/21

    Bike (Turbo - 1.42 Hours)

    Avg Cadence - 84

    Avg Power - 196W

    Avg HR - 153bpm

    Friday 09/07/21

    Swim (River - 2.10KM 46.37 2.13/100m)

    Saturday 10/07/21

    Bike (Road - 145.02KM 5.06.05 28.4KPH)

    Avg Cadence - 85

    Avg Power - 166W

    Avg HR - 136bpm

    Sunday 11/07/21

    Run - 30.0KM 2.30.26 (5.01)

    Tuesday 13/07/21

    Rehab - 1 Hour

    Run - 9.80KM 45.20

    3K WU - 15.42 (5.14) avhr - 135bpm

    (100m @3.43, 20 sec/rec, 200/300/400/600/800m @4.05)

    (1K @4.22, 2 min/rec) X 2

    2K CD - 9.40 (4.50) avhr - 140bpm

    Swim (River - 2.01KM 38.22 1.54/100m)

    Wednesday 14/07/21

    Bike (Turbo - 1.06.40)

    Avg Cadence - 89

    Avg Power - 182W

    Avg HR - 131bpm

    Thursday 15/07/21

    Run - 16.0KM 1.23.56 (5.14) avhr - 132bpm

    Friday 16/07/21

    Bike (Road - 43.60KM 1.29.11 (29.3KPH)

    Avg Cadence - 83

    Avg Power - 186W

    Avg HR - 130bpm

    Sunday 18/07/21

    Brick - Swim (River 2.1KM 43.23 2.04/100m)

    Brick - Bike (Road - 90.44KM 3.00.56 30.0KPH)

    Avg Cadence - 85

    Avg Power - 174W

    Avg HR - 150bpm

    Brick - Run - 18.0KM 1.34.11 (5.13) avhr - 154bpm



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  • Tuesday 20/07/21

    Bike (Turbo - 1 Hour)

    Avg Cadence - 87

    Avg Power - 141W

    Avg HR - 111bpm

    Wednesday 21/07/21

    Run - 7.0KM 38.14 (5.27) avhr - 133bpm

    Swim - 3.0KM 1.03.01 (2.05/100m)

    Thursday 22/07/21

    Bike (Road - 134.90KM 4.51.19 27.5KPH)

    Avg Cadence - 85

    Avg Power - 155W

    Avg HR - 127bpm

    Friday 23/07/21

    Run - 21.0KM 1.48.54 (5.11) avhr - 136bpm

    Saturday 24/07/21

    Bike (Turbo - 1.11 Hours)

    Avg Cadence - 84

    Avg Power - 163W

    Avg HR - 119bpm

    Sunday 25/07/21

    Run - 15.0KM 1.15.37

    3K WU - 16.37 (5.32) avhr - 140bpm

    (1K @4.54, 1 min/rec) X 10

    2K CD - 11.00 (5.30) avhr - 119bpm





  • Monday 26/07/21

    Rehab - 1 Hour

    Swim (2.5K - 57 Mins)

    Tuesday 27/07/21

    Run - 9.20KM 44.31

    3K WU - 16.13 (5.23) avhr - 152bpm

    (200m @3.54, 20 sec/rec, 200m @3.54, 1 min/rec, 1K @4.16, 2 min/rec) X 3

    2K CD - 10.49 (5.24) avhr - 157bpm

    Wednesday 28/07/21

    Bike (Turbo - 1.06 Hours)

    Avg Cadence - 85

    Avg Power - 190W

    Avg HR - 131bpm

    Thursday 29/07/21

    Run - 10.0KM 49.25

    3K WU - 15.24 (5.08) avhr - 129bpm

    (1K @4.35, 1K @5.05) X 3

    1K CD - 5.01 (5.01) avhr - 127bpm

    Saturday 31/07/21

    Run - 14.0KM 1.11.44 (5.07) avhr - 140bpm

    Sunday 01/08/21

    Brick - Bike (Road - 53.77KM 1.48.30 29.7KPH)

    Avg Cadence - 88

    Avg Power - 178W

    Avg HR - 135bpm

    Brick - Run - 6.0KM 27.23 (4.33) avhr - 146bpm





  • Monday 02/08/21

    Rehab - 1 Hour

    Tuesday 02/08/21

    Run - 10.0KM 50.44

    3K WU - 16.03 (5.21) avhr - 129bpm

    (1K @4.38, 1K @4.58) X 2

    3K CD - 15.29 (5.09) avhr - 130bpm

    Swim - (River) (2.06KM 43.22 2.06/100m)

    Thursday 05/08/21

    Bike - 13.3KM 44.57 17.7kph

    Avg Cadence - 65

    Avg Power - 63W

    Friday 06/08/21

    Run - 3.86KM 20.58 (5.26)

    Sunday 07/08/21

    Ironman Tallinn

    This event had been deferred from last year. This was my main goal this year to get a second full Ironman completed.

    Training went well, and was looking forward to seeing where i was at. It was my first Triathlon since Barcelona IM 2019.

    Arrived in Tallinn on Wednesday and really nice weather, blue skies, Temps of low 20 degrees, low wind. All week the weather was beautiful.

    However that was all planned to change on Sunday for the event. My initial goal was to complete this with a sub 11 hour.

    However, this went out the window when i saw the weather forecast and in the end finishing was an achievement in itself.

    Swim

    The swim was scheduled to take place in Lake Harku. One lap of the lake. My target time was 1.20 Hour as im not the best swimmer.

    Very nervous at the start as per usual. Started near the back of the field due to my predicted time. This did not go well for me. Struggled from the beginning. The lake was very brown with lots of sediment. Their was no visibility under the water, and when i raised my head up to sight i could not see the buoys due to my googles fogging up and dark morning due to weather conditions. I had to stop on about half a dozen occasions to see where i was going. Really struggled for the first 300 meters and thought at one point, id have to quit as i was struggling to see where i was going, breathing was struggling due to my nerviousness.

    Very windy and the lake was very choppy in places. I had not trained in the sea this year, only the local river which is very calm. I had a sick feeling in my stomach and vomited twice on the swim. Also started to get cramps in both my legs from bout 2K out. With all these issues, i was expecting to be slow, but i was even slower than i thought and knocked my confidence a bit.

    Got out of the lake in a time of 1.29.05, way slower than i'd hoped.

    T1

    Again slow going through here. Was pelting down with rain and was trying to decided whether to wear a cycling top over the Trisuit. In the end i did and was glad i did. T1 approx 7 mins.

    Bike

    This was the worse part of the day. In Barcelona i had averaged 32.4kph and achieved a time of 5.33 Hours. I was aiming for 5.40, but knew this was not going to happen now, due to the conditions. Torrential rain fell all day, slippy conditions, winds of 30kph. Met a couple of people who came off at roundabouts and their day ended early.

    From the beginning, i had no legs. My plan was to average about 175-180Watts for the duration, but at the start i was at about 170 and hanging on. Over the course of the bike, i found it a huge mental battle to keep going. My goal time was gone big time, weather was biblical at times. Stopped on three occasions to go to the toilet as mentally my mindset had changed to just finish. Managed to work through the course, nutrition stategy changed as one of my bottles felt off my bike in the first kilometer.

    In the end i finished the bike in 6.21.24 at 28.1kph. So really poor, my average power was 160W, about 20Watts lower than id planned with times also being affected by the weather.

    T2

    Another slow Transition, bout 10 mins, again trying to change out of my gear which was soaking.

    Run

    Try to motivate myself for the run. Had not much confidence due to struggling in the bike/run and was thinking their must be something wrong with me. Took gels every 5K and water every station with some Coke and Bananas later on. Started off ok at about 3.40-3.45 pace. Was going well and managed to hold that pace until 30K. Then the wheels came off and just hung on as best i could till the end.

    Finished in 3.53.42, so slipped a little in the last 10K. Was happy enough with the run, little slower than planned. But i passed hundreds of runners and enjoyed the run, even though the course is not great.

    Overall time was 12.02 which was a good hour outside my target. Spoke to another few lads that competed on the day and all were between 30-70 mins off their target time. Definitely influenced by conditions but also by a poor bike performance.

    Delighted to have completed my second Ironman and with a good run performance. Lots to think about, not really sure what happened with the bike. Will have to take a look at my bike as its not improving to my satisfaction.





  • Have"nt done a lot of training since the Ironman.

    Took a week off and then went on family holiday taking it easy.

    Monday 16/08/21

    Run - 5.0KM 32.04 (6.25)

    Wednesday 18/08/21

    Run - 8.38KM 52.30 (6.16) avhr - 125bpm

    Kayak - Glengarriff Harbour - 2.30 Hours

    Friday 20/08/21

    Hike - Dursey Island - 3.15 Hours

    Sunday 22/08/21

    Run - 10.0KM 51.57 (5.12) avhr - 147bpm





  • Monday 23/08/21

    Bike (Turbo - 1.00 Hour)

    Avg Cadence - 94

    Avg Power - 148W

    Avg HR - 124bpm

    Tuesday 24/08/21

    Rehab - 1 Hour

    Hike - (Slievenamon Hike - 2.10 Hours - With the Family)

    Thursday 26/08/21

    Run - 10.0KM 51.22 (5.08) avhr - 134bpm

    Friday 27/08/21

    Bike (Road - 61.1KM 1.58.59 30.8kph)

    Avg Cadence - 89

    Avg Power - 195W

    Avg HR - 145bpm

    Saturday 28/08/21

    Rehab - 1 Hour

    Sunday 29/08/21

    Hike (Glenadalough Hike - 4.15 Hours - with the Family)





  • Monday 30/08/21

    Run - 10.0KM 51.15 (5.08) avhr - 136bpm

    Bike (Turbo - 1.00 Hour)

    Avg Cadence - 86

    Avg Power - 159bpm

    Avg HR - 118bpm

    Wednesday 01/09/21

    Rehab - 1 Hour

    Thursday 02/09/21

    Run - 10.0KM 51.09 (5.07) avhr - 136bpm

    Saturday 04/09/21

    Bike (Road - 80.80KM 2.50.05 Avg Speed - 28.5KPH)

    Avg Cadence - 85

    Avg Power - 175W

    Avg HR - 137bpm

    Sunday 05/09/21

    Run - 10.0KM 49.34 (4.57) avhr - 149bpm





  • Monday 06/09/21

    Weights - (45 Mins)

    Completed 3 Sets X 10 Reps

    Chest Press - 35kg, Leg Abductors - 50kg, Leg Adductors - 50kg, Lat Pulldown - 35kg, Leg Curls - 15kg, Shoulder Press - 12.5kg, Glutes - 45kg, Landmine - 5kg & Bar, Leg Press - 65kg

    Rehab - 1 Hour

    Tuesday 07/09/21

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 88

    Avg Power - 162W

    Avg HR - 129bpm

    Thursday 09/09/21

    Run - 10.0km 51.35 (5.10) avhr - 152bpm

    Friday 10/09/21

    Bike - Charity Cycle (Road - 149KM 4.35.20 Avg Speed - 32.5kph)

    Avg Cadence - 85

    Avg Power - 164W

    Avg HR - 140bpm

    Saturday 11/09/21

    Run - 10.0km 51.22 (5.08) avhr - 139bpm

    Sunday 12/09/21

    Weights - 45 Mins

    Completed 3 Sets X 10 Reps

    Chest Press - 35kg, Leg Abductors - 55kg, Leg Adductors - 55kg, Lat Pulldown - 37.5kg, Leg Curls - 15kg, Shoulder Press - 15kg, Glutes - 47.5kg, Landmine - 5kg & Bar, Leg Press - 67.5kg





  • Monday 13/09/21

    Rehab - 1 Hour

    Tuesday 14/09/21

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 88

    Avg Power - 172W

    Avg HR - 128bpm

    Wednesday 14/09/21

    Run - 10.0KM 51.27 (5.09) avhr - 138bpm

    Weights - 45 Mins

    Chest Press - 35kg, Leg Abductors - 60kg, Leg Adductors - 60kg, Lat Pulldown - 40kg, Leg Curls - 17.5kg, Shoulder Press - 15kg, Glutes - 50kg, Landmine - 5kg & Bar, Leg Press - 70kg

    Thursday 16/09/21

    Bike - (Road - 1.59.05 59.60KM Avg Speed - 29.0kph)

    Avg Cadence - 86

    Avg Power - 197

    Avg HR - 145bpm

    Friday 17/09/21

    Run - 10.0KM 51.26 (5.09) avhr - 139bpm





  • Monday 20/09/21

    Weights - 45 Mins

    Chest Press - 35kg, Leg Abductors - 65kg, Leg Adductors - 65kg, Lat Pulldown - 40kg, Leg Curls - 17.5kg, Shoulder Press - 15kg, Glutes - 50kg, Landmine - 5kg & Bar, Leg Press - 70kg

    Rehab - 1 Hour

    Tuesday 21/09/21

    Run - 8.70KM 39.31

    3K WU - 15.40 (5.13) avhr - 132bpm

    (200m @3.52, 200m rec) X 5, (300m @3.56, 2 min/rec) X 3, (400m @3.50, 2 min/rec) X 2, (200m @3.46, 200m rec) X 5

    2K CD - 9.37 (4.49) avhr - 142bpm

    Wednesday 22/09/21

    Bike - (Turbo - 1.07 Hours)

    Avg Cadence - 88

    Avg Power - 171W

    Avg HR - 132bpm

    Thursday 23/09/21

    Run - 8.00KM 38.55

    3K WU - 16.03 (5.20) avhr - 129bpm

    (1K , 3 mins/rec) X 3 Paces were (4.19, 4.19, 4.17)

    2K CD - 9.57 (4.58) avhr - 139bpm

    Friday 24/09/21

    Weights - 45 Mins

    Chest Press - 37.5kg, Leg Abductors - 70kg, Lat Pulldown - 40kg, Leg Curls - 20kg, Shoulder Press - 15kg, Glutes - 52.5kg, Landmine - 5kg & Bar, Leg Press - 75kg

    Saturday 25/09/21

    Bike (Road - Club Spin - 93.9KM 3.11.09 Avg Speed - 29.5kph)

    Avg Cadence - 82

    Avg Power - 150W

    Avg HR - 130bpm

    Sunday 26/09/21

    Run - 13.0KM 1.02.33

    3K WU - 15.26 (5.08) avhr - 143bpm

    10K - 47.07 (4.42) avhr - 151bpm





  • Monday 27/09/21

    Weights - 45 Mins

    Chest Press - 37.5kg, Leg Abductors - 75kg, Lat Pulldown - 40kg, Leg Curls - 22.5kg, Shoulder Press - 15kg, Glutes - 55kg, Landmine - 5kg & Bar, Leg Press - 80kg

    Tuesday 28/09/21

    Bike - (Turbo - 1.01 Hours)

    Avg Cadence - 89

    Avg Power - 163W

    Avg HR - 125bpm

    Wednesday 29/09/21

    Run - 9.78KM 46.34

    3K WU - 14.26 (4.48) avhr - 144bpm

    (400m @4.13, recs @5.09) X 8

    2K CD - 10.28 (5.14) avhr - 134bpm

    Rehab - 1 Hour

    Thursday 30/09/21

    Weights - 45 Mins

    Chest Press - 40kg, Leg Abductors - 80kg, Leg Adductors - 80kg, Lat Pulldown - 40kg, Leg Curls - 25kg, Shoulder Press - 15kg, Glutes - 55kg, Landmine - 5kg & Bar, Leg Press - 85kg

    Friday 01/10/21

    Run - 9.0KM 43.32

    3K WU - 16.13 (5.24) avhr - 142bpm

    (2K @4.22, 4.18, 3 mins/rec) X 2

    2K CD - 9.59 (4.59) avhr - 139bpm

    Saturday 02/10/21

    Bike (Turbo - 1.30 Hours)

    Avg Cadence - 89

    Avg Power - 165W

    Avg HR - 127bpm

    Sunday 03/10/21

    Run - 14.0KM 1.07.49

    3K WU - 15.55 (5.17) avhr - 132bpm

    11K - 51.54 (4.42) avhr - 146bpm



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  • Monday 04/10/21

    Weights - 50 Mins

    Chest Press - 40kg, Leg Abductors - 85kg, Leg Adductors - 85kg, Lat Pulldown - 42.5kg, Leg Curls - 25kg, Shoulder Press - 15kg, Glutes - 55kg, Landmine - 5kg & Bar, Leg Press - 90kg

    Bike (Turbo - 1.01 Hours)

    Avg Cadence - 91

    Avg Power - 188W

    Avg HR - 132bpm

    Tuesday 05/10/21

    Run - 10.80KM 53.44

    3K WU - 16.21 (5.26) avhr - 144bpm

    (300m @4.09, 100m @5.04 X 4, 3 mins/rec) X 3

    3K CD - 16.20 (5.26) avhr - 132bpm

    Rehab - 1 Hour

    Wednesday 06/10/21

    Bike (Turbo - 1.01 Hours)

    Avg Cadence - 89

    Avg Power - 187W

    Avg HR - 138bpm

    Thursday 07/10/21

    Run - 9.50KM 46.27

    3K WU - 15.59 (5.19) avhr - 135bpm

    (1K @4.29, 2 mins/rec), (1.5K @4.32, 2 mins/rec), (2K @4.35, 3 mins/rec)

    2K CD - 10.01 (5.01) avhr - 141bpm

    Friday 08/10/21

    Weights - 50 Mins

    Chest Press - 40kg, Leg Abductors - 90kg, Leg Adductors - 90kg, Lat Pulldown - 42.5kg, Leg Curls - 27.5kg, Shoulder Press - 17.5kg, Glutes - 55kg, Landmine - 5kg & Bar, Leg Press - 90kg

    Saturday 09/10/21

    Run - 16.00KM 1.16.26

    3K WU - 15.35 (5.11) avhr - 136bpm

    13K - 1.00.51 (4.40) avhr - 151bpm

    Sunday 10/10/21

    Bike - (Road - Club Spin - 82.4KM 2.41.29 Avg Speed - 30.6KPH)

    Avg Cadence - 84

    Avg Power - 152

    Avg HR - 123bpm





  • Monday 11/10/21

    Weights - 50 Mins

    Chest Press - 40kg, Leg Abductors - 95kg, Leg Adductors - 95kg, Lat Pulldown - 42.5kg, Leg Curls - 30kg, Shoulder Press - 17.5kg, Glutes - 57.5kg, Landmine - 5kg & Bar, Leg Press - 95kg

    Tuesday 12/10/21

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 86

    Avg Power - 165W

    Avg HR - 121bpm

    Wednesday 13/10/21

    Run - 9.93KM 47.41

    2K WU - 10.17 (5.08) avhr 132bpm

    Intervals (100,200,300,400 + Recs)

    2K CD - 10.40 (5.19) avhr - 132bpm

    Rehab - 1 Hour

    Thursday 14/10/21

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 90

    Avg Power - 179W

    Avg HR - 132bpm

    Weights - 50 Mins

    Chest Press - 40kg, Leg Abductors - 100kg, Leg Adductors - 100kg, Lat Pulldown - 42.5kg, Leg Curls - 32.5kg, Shoulder Press - 17.5kg, Glutes - 57.5kg, Landmine - 5kg & Bar, Leg Press - 95kg

    Friday 15/10/21

    Run - 10.0KM 46.41

    3K WU - 14.24 (4.47) avhr - 149bpm

    (2K @4.34, 1K @4.25)

    (2K @4.35, 1K @4.23)

    1K CD - 5.08 (5.08) avhr - 132bpm

    Saturday 16/10/21

    Bike - (Turbo - 1.30 Hours)

    Avg Cadence - 87

    Avg Power - 170W

    Avg HR - 120bpm

    Sunday 17/10/21

    Run - 16.0KM 1.17.41

    3K WU - 15.49 (5.16) avhr - 132bpm

    13K - 1.01.52 (4.45) avhr - 148bpm



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