Keep Improving

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

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

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

PDCAT

Monday 26th

MSD 4 mile Run

Done a 3K warm up before the start  

Havent ran a 4 mile race in about 8 years. PB was approx 27.40 ish and was soft enough so i was confident that i would beat that comfortably. Plan was to start off at about 4 min per K pace. Downhill at the start and very competitive field with loads of runners gone shooting off in front of me. Tried to hold back a little over the first 2K as their was some downhill and thought that there would be uphill to follow. Went through first 2K in 3.56 pace. Continued at this effort for the next couple of K. Avg pace dropped slightly to 3.58 as the course levelled out. Last couple of K was just a case of hanging on as best i could and trying to maintain pace. Finished with avg pace at 3.59. Total time was 25.39 PB by just over 2 minutes. Happy enough with this. Great event and great way of blowing off the xmas excesses.

Tuesday 27th

Bike - (Turbo - 1Hour)

Avg Cadence - 92

Avg Power - 170W

Avg HR - 129bpm

Wednesday 28th

Rehab - 1 Hour

Thursday 29th

Run - 12.0K 52.50 (Treadmill)

3K WU - 14.19 (4.46) avhr - 141bpm

(1K @4.10, 2 mins/rec)

(2K @4.10, 2 mins/rec) X 3

2K CD - 9.18 (4.39) avhr - 145bpm

Friday 30th

Rehab - 1 Hour

Saturday 31st

Bike - (Turbo - 1 Hour)

Avg Cadence - 83

Avg Power - 167W

Avg HR - 135bpm

Rehab - 1 Hour

Sunday 01st

Run - 22.0K 1.39.05

3K WU - 13.46 (4.35) avhr - 148bpm

19K - 1.25.19 (4.29) avhr - 158bpm

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

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

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

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

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

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

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

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

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

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

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