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  • Registered Users Posts: 1,690 ✭✭✭ PDCAT


    Monday 05th

    Rehab - 1 Hour


    Tuesday 06th

    Run - 9.40K 43.50

    3K WU - 15.17 (5.05)

    (100m @4.10) X 4, (400m @4.05), 

    (200m @4.10) X 3, (600m @4.05),

    (200m @4.10) X 4, (800m @4.05),

    (200m @4.10) X 4, 

    2K CD - 10.25 (5.12)


    Wednesday 07th

    Weights - 50 Mins

    Completed 2 sets X 10 reps


    Chest Press - 40Kg

    Leg Adductors - 100Kg

    Leg Abductors - 100kg 

    Lat Pulldown - 45Kg

    Shoulder Press - 17.5kg 

    Landmine - 5kg + Bar


    Completed 1 set X 20 reps

    Leg Curls - 25kg


    Completed 1 sets X 50 reps

    Leg Press - 70g


    25 mins Stretching & Mobility


    Bike - (Turbo - 25 Mins - Morning)

    Avg Cadence - 86

    Avg Power - 186W


    Bike - (Turbo - 39 Mins - Evening)

    Avg Cadence - 85

    Avg Power - 197W

    Avg HR - 140bpm


    Thursday 08th

    Run - 16.0K 1.10.02

    3K WU - 13.46 (4.35) avhr - 143bpm

    13K - 56.16 (4.19) avhr - 157bpm


    Friday 09th

    Run - 8.0K 41.56 (5.14) avhr 140bpm


    Sunday 11th

    Run - 10.0K 45.27

    3K WU - 15.03 (5.01) avhr - 140bpm

    (1K @4.08, 2 mins/rec) X 2

    (1.5K @4.08, 2 mins/rec) X 2

    2K CD - 9.46 (4.55) avhr - 137bpm



  • Registered Users Posts: 1,690 ✭✭✭ PDCAT


    Monday 12th

    Rehab - 1 Hour


    Weights - 45 Mins

    2 sets X 10 reps


    Chest Press - 40Kg

    Leg Adductors - 100Kg

    Leg Abductors - 100kg 

    Lat Pulldown - 45Kg

    Shoulder Press - 17.5kg 

    Landmine - 5kg + Bar


    1 set X 20 reps

    Leg Curls - 25kg


    1 set X 50 reps

    Leg Press - 70g


    15 mins Stretching & Mobility


    Tuesday 13th

    Run - 10.80K 52.07

    3K WU - 16.11 (5.22) 

    (300m @4.00, 100m @4.55) X 12

    3K CD - 15.41 (5.14) avhr - 136bpm


    Wednesday 14th

    Bike - (Turbo - 1.01 Hours)

    Avg Cadence - 84

    Avg Power - 194W

    Avg HR - 134bpm


    Thursday 15th

    Run - 10.0K 46.11

    3K WU - 15.17 (5.05) avhr - 128bpm

    (1K @4.13, 2 mins/rec) X 2

    (1.5K @4.13, 2 mins/rec) X 2

    2K CD - 9.48 (4.54) 


    Friday 16th

    Weights - 45 Mins

    2 sets X 10 reps


    Chest Press - 40Kg

    Leg Adductors - 100Kg

    Leg Abductors - 100kg 

    Lat Pulldown - 45Kg

    Shoulder Press - 17.5kg 

    Landmine - 5kg + Bar


    1 set X 20 reps

    Leg Curls - 25kg


    1 set X 50 reps

    Leg Press - 70g


    15 mins Stretching & Mobility


    Saturday 17th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 89

    Avg Power 159W

    Avg HR - 122bpm


    Sunday 18th

    Run - 16.0K 1.11.47

    3K WU - 13.40 (4.33) avhr - 154bpm

    13K - 58.07 (4.28) avhr - 168bpm



  • Registered Users Posts: 1,690 ✭✭✭ PDCAT


    Monday 19th

    Weights - 45 Mins

    2 sets X 10 reps


    Chest Press - 40Kg

    Leg Adductors - 100Kg

    Leg Abductors - 100kg 

    Lat Pulldown - 45Kg

    Shoulder Press - 17.5kg 

    Landmine - 5kg + Bar


    1 set X 20 reps

    Leg Curls - 25kg


    1 set X 50 reps

    Leg Press - 70g


    15 mins Stretching & Mobility


    Tuesday 20th

    Rehab - 1 Hour


    Wednesday 21st

    Run - 8.20K 38.10

    3K WU - 15.04 (5.01) avhr - 144bpm

    (800m @4.11, 90 secs/rec) X 4

    2K CD - 9.40 (4.50) avhr - 150bpm


    Thursday 22nd

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 90

    Avg Power - 202W

    Avg HR - 141bpm


    Friday 23rd

    Run - 13.0K 1.01.16

    3K WU - 14.59 (4.59) avhr - 143bpm

    10K - 46.17 (4.37) avhr - 157bpm



  • Registered Users Posts: 1,690 ✭✭✭ PDCAT


    Monday 02nd

    Rehab - 1 Hour


    Wednesday 03rd

    Rehab - 1 Hour


    Run - 9.00K 38.45

    3K WU - 13.54 (4.37) avhr - 154bpm

    (400m @3.52, 1 min/rec) X 10

    2K CD - 9.23 (4.41) avhr - 154bpm


    Thursday 04th

    Rehab - 1 Hour


    Bike - (Turbo - 1 Hour)

    Avg Cadence - 90

    Avg Power - 165W

    Avg HR - 127bpm


    Friday 05th

    Run - 15.0K 1.05.33

    3K WU - 14.20 (4.47) avhr - 140bpm

    (2K @4.14, 2 mins/rec) X 3

    (1K @4.06, 2 mins/rec) X 4

    2K CD - 9.25 (4.41) avhr - 148bpm



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  • Registered Users Posts: 1,690 ✭✭✭ PDCAT


    Injury at the moment. Looks like it could be a long time out running. Have an MRI in two weeks to confirm. But looks like a reocurrence of an old injury (Osteitis Pubis). Kept me out of runningfor a couple of years before. Hopefully i will be able to cycle and swim and change goals for the year. Seville Marathon in 4 weeks is gone. Lots of Core Work to do to get back. Started this week prior to MRI just to get a headstart.

    Monday 09th

    Rehab - 1.30 Hours


    Wednesday 11th

    Rehab - 1 Hour


    Friday 13th

    Rehab - 1.30 Hours


    Sunday 15th

    Rehab - 1.30 Hours



  • Registered Users Posts: 1,690 ✭✭✭ PDCAT


    Monday 16th

    Bike - (Turbo - 30 Mins)

    Avg Cadence - 88

    Avg Power - 152W

    Avg HR - 138bpm


    Tuesday 17th

    Rehab - 1 Hour


    Wednesday 18th

    Bike - (Turbo - 30 Mins)

    Avg Cadence - 89

    Avg Power - 152W

    Avg HR - 127bpm


    Thursday 19th

    Rehab - 1.30 Hours


    Friday 20th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 89

    Avg Power - 152W

    Avg HR - 148bpm


    Saturday 21st

    Rehab - 1 Hour



  • Registered Users Posts: 1,690 ✭✭✭ PDCAT


    Monday 23rd

    Bike - (Turbo - 45 Mins)

    Avg Cadence - 87

    Avg Power - 151W

    Avg HR - 128bpm


    Tuesday 24th

    Rehab - 1 Hour


    Wednesday 25th

    Swim - (1.2K - 33 Mins)


    Rehab - 1 Hour


    Thursday 26th

    Bike - (Turbo - 45 Mins)

    Avg Cadence - 88

    Avg Power - 152W

    Avg HR - 138bpm


    Friday 27th

    Swim - (1.2K - 30 Mins)


    Rehab - 1 Hour


    Saturday 28th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 86

    Avg Power - 154W

    Avg HR - 132bpm



  • Registered Users Posts: 1,690 ✭✭✭ PDCAT


    Tuesday 01st

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 84

    Avg Power - 160W

    Avg HR - 133bpm


    Wednesday 02nd

    Rehab - 1 Hour


    Swim -(1.4K - 37 Mins)

    (200m FC, 1 min/rec) X 7


    Thursday 03rd

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 86

    Avg Power - 160W

    Avg HR - 135bpm


    Friday 04th

    Swim - (1.4K - 34 Mins)

    200m FC

    (400m FC, 1 min/rec) X 3


    Rehab - 1 Hour


    Saturday 05th

    Rehab - 1 Hour


    Sunday 06th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 87

    Avg Power - 166W

    Avg HR - 145bpm



  • Registered Users Posts: 1,690 ✭✭✭ PDCAT


    Monday 06th

    Swim - (1.6K - 44 Mins)

    (200m FC, 1 min/rec) X 8


    Rehab - 1 Hour


    Tuesday 07th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 91

    Avg Power - 168W

    Avg HR - 150bpm


    Wednesday 08th

    Rehab - 1 Hour


    Thursday 09th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 89

    Avg Power - 169W

    Avg HR - 136bpm


    Friday 10th

    Swim - (1.6K - 42 Mins)

    200m FC

    (400m FC, 1 min/rec) X 3

    200m FC


    Saturday 05th

    Rehab - 1 Hour


    Sunday 06th

    Bike - (Road- 36.9K  1.24.40 Av g Speer - 26.1kph)

    Avg Cadence - 87

    Avg Power - 177W

    Avg HR - 153bpm



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  • Registered Users Posts: 1,690 ✭✭✭ PDCAT


    Monday 13th

    Rehab - 1 Hour


    Tuesday 14th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 90

    Avg Power - 173W

    Avg HR - 141bpm


    Wednesday 15th

    Swim - (1.8K - 53 Mins)


    Thursday 16th

    Rehab - 1 Hour


    Friday 17th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 81

    Avg Power - 176W

    Avg HR - 143bpm


    Saturday 18th

    Swim - (1.8K - 42 Mins)

    200m FC

    (500m FC, 1 min/rec) X 3

    100m FC


    Rehab - 1 Hour


    Sunday 19th

    Bike - (Road- 47.3K  1.40.34 Avg Speed - 28.2kph)

    Avg Cadence - 93

    Avg Power - 190W

    Avg HR - 157bpm



  • Registered Users Posts: 1,690 ✭✭✭ PDCAT


    Monday 20th

    Swim - (2K - 53 mins)

    400m FC Easy

    (100m @CSS 2.07, 15 secs/rec) X 14

    200m FC CD


    Rehab - 1 Hour


    Tuesday 21st

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 85

    Avg Power - 179W

    Avg HR - 144bpm


    Wednesday 22nd

    Swim - (2K - 56 Mins)

    300m FC Easy

    (10 X 50m, 20 secs/rec) Moderate

    200m Paddles Easy

    (400m X 2, 2 mins/rec) Moderate/Hard

    200m FC Easy


    Thursday 23rd

    Rehab - 1 Hour


    Friday 24th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 82

    Avg Power - 180W

    Avg HR - 144bpm


    Saturday 18th

    Rehab - 1 Hour


    Sunday 19th

    Bike - (Road- 52.9K  1.56.12 Avg Speed - 27.3kph)

    Avg Cadence - 92

    Avg Power - 183W

    Avg HR - 155bpm



  • Registered Users Posts: 1,690 ✭✭✭ PDCAT


    Monday 27th

    Swim - (2.2K - 54 mins)

    400m FC Easy

    (200m @CSS 2.07, 20 secs/rec) X 8

    200m FC CD


    Rehab - 1 Hour


    Tuesday 28th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 84

    Avg Power - 187W

    Avg HR - 144bpm


    Wednesday 01st

    Rehab - 1 Hour


    Thursday 02nd

    Swim - (2.2K - 1 Hour 5 Mins)

    400m FC Easy

    (4 X 50m Very Hard, 20 specs/rec) X 2

    200m Easy

    (4 X 100m Very Hard, 30 secs/rec) X 2

    200m Easy

    (4 X 25m Sprints, 30 secs/rec)

    100m Easy


    Friday 03rd

    Bike - ( Road - 65KM 2:23:27 Avg Speed - 27.2kph)

    Avg Cadence - 91

    Avg Power - 177W

    Avg HR - 151bpm


    Saturday 04th

    Rehab - 1 Hour


    Sunday 05th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 89

    Avg Power - 189W

    Avg HR - 154bpm



  • Registered Users Posts: 1,690 ✭✭✭ PDCAT


    Monday 06th

    Rehab - 1 Hour


    Tuesday 07th

    Swim - (2.4K - 57 Mins)

    400m FC Easy

    (4 X 400m @CSS, 30 secs/rec)

    400m FC Easy


    Wednesday 08th

    Bike - (Turbo - 1.04 Hour)

    Avg Cadence - 90

    Avg Power - 189W

    Avg HR - 142bpm


    Thursday 09th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 86

    Avg Power - 172W

    Avg HR - 132bpm


    Friday 10th

    Bike ( Turbo - 1.05 Hours)

    Avg Cadence - 83

    Avg Power - 201W

    Avg HR - 149bpm


    Rehab - 1 Hour


    Saturday 11th

    Swim - (2.4K - 1.04 Hour)

    200m FC Easy

     1K Easy

    (500m Hard, 1 min/rec) X 2

    4 X 25m Sprints

    100m FC Easy


    Sunday 12th

    Bike - (Road - 70.4KM 2.53.02 Hours Avg Speed - 24.4kph)

    Avg Cadence - 90

    Avg Power - 175W

    Avg HR - 147bpm



  • Registered Users Posts: 1,690 ✭✭✭ PDCAT


    Monday 13th

    Rehab - 1 Hour


    Tuesday 14th

    Bike - (Turbo - 1.04 Hour)

    Avg Cadence - 87

    Avg Power - 183W

    Avg HR - 134bpm


    Wednesday 15th

    Swim - (2.6K - 1.02 Hours)

    400m Easy

    (600m @ CSS 2.07, 45 secs/rec) X 3

    400m Easy


    Thursday 16th

    Bike - (Road - 81.10K 3.12.14 Hours Avg Speed - 25.3kph)

    Avg Cadence - 90

    Avg Power - 176W

    Avg HR - 153bpm


    Rehab - 50 Mins


    Friday 17th

    Bike ( Turbo - 1 Hour)

    Avg Cadence - 90

    Avg Power - 174W

    Avg HR - 130bpm


    Saturday 18th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 87

    Avg Power - 182W

    Avg HR - 132bpm



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