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Keep Improving

PDCAT

Hi

i have been lurking around this site for few months now, robbing idea's from almost everyone here. Bout time i tried one of these log thingy's.

Backround

Ok. Where do i start.
I'm 37 year old male, whom started to get fit in January after doing nothing for 20 years. Tell a lie, i started doing a bit of hillwalking two years ago, bout once every two weeks. Was being dropped by the faster walkers on the steep slopes, so in order to keep up, decided to get fitter.
Have taken to the running though, and would like to improve.

First three months, stuck to the gym (exercise bike & treadmill). i remember my first run on the threadmill - i was afraid i'd get a heart attack since i hadnt ran in 20 odd years. Done 2k and was delighted.

From there i moved up to 10K on threadmill during next few months.

Started to run on road in April/May.
Currently running 3 days a week

Tuesday = 5.2 Miles
Thursday = 5.2 Miles
Saturday = 10 Miles

That's as far as i have got. Have gradually being raising the mileage every couple of weeks and currently running 20.5 miles a week.

I have ran two 5k races, one 10k race and a 4 miler.

Not really getting any faster in these races - think it's because i haven't being doing any speed work. All my runs (Tuesday/Thursday) seem to be at the same pace - which i would consider Tempo's 8.30 per mile. Running them too fast i believe.
Would like to start doing Interval's - Maybe changing the Thursday run to an interval session. Run my LSR (10miler) at approx 9 - 9.30 per mile.

PB

5K -- 22.44 - Leixlip Road Race - May 10
10K -- 47.58 - Danesfort Road Run - July 10
4 Mile -- 29.59 - Tinryland Road Run - August 10

Goals -

5K - Sub 22.00
10K - Sub 47.00
10 Mile - 1.20
Half Marathon - 1.50

Looking to introduce Intervals into training in order to hit 5k/10k goals.
Looking to increase week run to 12 miles in order to help achieve 10 Mile/Half Marathton.

Hope to run Waterford Marathon in December to achieve this goal.

Would love to run either Barcelona/Berlin next year as my first marathon in Sub 4 hours. - Bit afraid as yet to commit to a marathon.

Overall i am delighted i took up this sport. Beginning of the year i turned 37, looked at lifestyle and wasn't happy. Confidence has improved and feel good factor has improved immeasurably.

Other improvements needed

Diet - Is still not the best - too much chips/chocolate
Drink - Cut down savage - few pints once every two weeks
Fags - Have only ever smoked when having a pint - having trouble shaking off this habit. Though by cutting out the socializing (drink) reduction see.

Anyway here goes - Hope to continue to progess and improve.

Must say - to a new person like myself - you guys are an inspiration - really enjoy reading your race reports - keeps me motivated.
Have even started the wife running.

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PDCAT

Monday 03/12/18

Run - 1.01.10 10.84km (5.38) AVHR = 142

Tuesday 04/12/18

Swim - (2K)

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

Wednesday 05/12/18

Bike - Turbo (1.05 Hours)

10 mins Warm up
1 min hard, 1 min recovery x 5
10 mins Zone 4/ 3 mins recovery X 3
6 mins Cool Down

Thursday 06/12/18

Run - 68 mins = 6 Miles

1 Mile Warm up = 9.00
2 Miles out = 7.55 avg pace
2 Miles back = 7.19 avg pace
1 Mile Cool Down = 8.55

Friday 07/12/18

Pilates = 1 Hour. Beginners WW11/12

Sunday 09/12/18

Bike - 2.00.23 49.89km 24.8kph AVHR = 132

PDCAT

Tuesday 27/11/18

Run - Treadmill - 45.00 7.50km (Incline = 1.0, Speed = 10kph) AVHR = 119

Wednesday 28/11/18

Swim - (1.8K)

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

Bike - Turbo (1 Hour)

15 mins Warm up
30 sec sprint/30 sec recovery x 5
5 min @60rpm + 2 min spinning x 3
30 sec sprint/30 sec recovery x 10
7 mins cool down

Thursday 29/11/18

Swim - (2K)
Plan was:
400m Warm up
250m FC easy
2 X 50m hard (10 sec/rec)
250m FC easy
4 x 50m hard (10 sec/rec)
250m FC easy
8 x 50m hard (10 sec/rec)
150m Cool Down

Friday 30/11/18

Pilates - 1 Hour. Beginners Week 10/12

Run - Road - 40 mins

Sunday 02/11/18

Brick

Bike - Road - 34.35km, 1.35.43, 21.5kph, AVHR = 132

Run - Road - 3.86km, 20.00, (5.11), AVHR = 140

PDCAT

Monday 19/11/18

Swim - (2.2K)

Plan was:
400m Warm up
4 x 100m (30 sec/rec) (1.52,1.53,1.53,1.52)
8 x 25m (10 sec/rec)
4 x 100m (30 sec/rec) (1.53,1.54,1.55,1.54)
8 x 25m (10 sec/rec)
4 x 100m (30 sec/rec) (1.53,1.54,1.56,1.56)
200m Cool Down

Run - 11.27km 1.02.59 (5.35) AVHR = 138

Tuesday 20/11/18

Bike - Turbo (1 Hour) (AVHR = 129)
10 mins Warm up
30 sec sprints/ 30 sec recovery X 10
5 min Zone 4/ 5 min recovery x 3
10 mins Cool Down

Thursday 22/11/18

Pilates - 1 Hour. Week 9/12

Friday 23/11/18

Swim - (1.7K)
Plan was:
300m Warm up
12 x 25m Sprints (15 sec/rec)
200m FC Easy
8 x 25m Sprints (15 sec/rec)
200m FC Easy
4 x 25m Sprints (15 sec/rec)
200m FC Easy
2 x 100m @race pace (1.46, 1.50)

Saturday 24/11/18

Parkrun 5k

Wanted to try another Parkrun. Two months since i last completed one, and with the speed work that ive been doing lately, wanted to see if i could get an improvement. Went ok, overall and happy enough with it. Started off a little quick and suffered a little after that, but managed to hold on pretty well. Completed it in 20.38 which was 24 seconds improvement on 8 weeks previously. The route is tough with three steepish hills. Think i could go sub 20 mins on a flat course.

Sunday 25/11/18

Bike - 49.38km 2.00.23, 24.6kph, AVHR = 127

PDCAT

Monday 12/11/18

Run - Treadmill - 45 minutes. Incline = 1.0, Speed = 10kph, AVHR = 120

Tuesday 13/11/18

Swim - (1.8K)
Plan was: Ladder Pyramid
300m Warm up
200m (last 50m @race pace) - 1m/recovery
300m "
400m "
300m "
200m "
100m Cool Down

Wednesday 14/11/18

Run - 7.50 miles = 67 minutes

2 mile = 17.55 (8.56 pace)
3 x Hill Repeats (2 minutes each) (6.27, 6.29, 6.40 pace), Jog back downhill recovery (3.30 minutes each)
1 mile = 7.44
3 x Hill Repeats (2 minutes each) (6.34, 6.43, 6.21 pace), Jog back downhill recovery (3.30 minutes each)
0.8m = 6.40

Swim - (1.65K)
Plan was:
300m Warm up
200m (Pull Buoy & Paddles)
150m Steady
4 x 50m sprints (10 sec/rec)
150m Steady
4 x 50m sprints (10 sec/rec)
150 Steady
4 x 50m sprints (10 sec/rec
100m Cool Down

Thursday 15/11/18

Bike - 34.41km 1.42.25 20.2kph AVHR = 132
Very windy conditions and hilly ride, hence the slow pace. Not enjoyable with the poor conditions.

Pilates - Week 8/12 -Beginners

Saturday 17/11/18

Run - 8.05km 47.49 (5.56 pace) AVHR = 131

PDCAT

OOnegative wrote: »

Why not get your log moved to the Tri forum? I dip in and out of your log but can offer little in the way of advice to the training you do. Am sure you would get input here over on the Darkside!!!!

Have been considering that. Initially my plan was to do a couple of triathlon's and move back to solely running. But due to injury, that hasn't happened. Might consider moving over. Very few updated logs over there, and those who do are very experienced guys (way above my league). Something to think about.

OOnegative

Why not get your log moved to the Tri forum? I dip in and out of your log but can offer little in the way of advice to the training you do. Am sure you would get input here over on the Darkside!!!!

PDCAT

Tuesday 06/11/18

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 - Treadmill - 45 minutes, 7.50km. Incline = 1.0, Speed = 10Kph

Wednesday 07/11/18

Swim (1.7K)

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

Thursday 08/11/18

Bike - Turbo (1 Hour)
15 Min Warm up - Zone 2
30 sec sprint/30 sec recovery x 5
5 min (Big Ring) @ 60rpm/ 2 min spinning x 3
30 sec sprint/30 sec recovery x 10
9 min cool down

Pilates - Beginners - Week 7/12

Sunday 11/11/18

Bike - Road
36.36km, 1.42.34, 21.3kph, AVHR 133, Total Ascent = 521m

Hilly route and wet conditions, took it easy, hence the slow pace.

PDCAT

Monday 29/10/18

Swim (Pool - 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 - 7.50km 45.00 - On Treadmill (Incline = 1.0, Speed = 10kph)

Tuesday 30/10/18

Bike - Road - 2 hours, 52.2km

Plan:
20 minute warm up
10mile Time Trial (26.15, 36.9kph) Very favourable wind behind me.
4 minute spin out
1 hour 10 minutes - Easy

Wednesday 31/10/18

Swim (Pool - 1.6K)

Plan was
300m Warm up
100m X 6 - 20 Sec/recovery (1.46, 1.50, 1.50, 1.50, 1.50, 1.50)
200m Easy
100m X 3 - 20 Sec/recovery (1.48, 1.52, 1.52)
200 Cool Down

Thursday 01/11/18

Run - 12.25k (66 minutes)

10 minute warm up
3 x 1k (1 min/rec) (3.47, 3.53, 3.46)
3k steady
3 x 1k (1 min/rec) (3.52, 3.59, 3.50)
8 min cool down

PDCAT

Monday 22/10/18

Swim (Pool - 2K)

Plan:
400m Warm up
4 x 100m (Paddles & Pull Buoy)
200m (150m Easy, 50 Hard) 20 sec/recovery (50m @Race Pace) X 4
200m Cool Down

Run - 11.27km 1.02.02 (5.30) Avhr = 141

Tuesday 23/10/18

Bike - 50.64km 2.04.00 24.5km Avhr = 126
Plan was to take this fairly handy with low intensity.

Wednesday 24/10/18

Swim - (1.7K)

Plan
300m Warm up
50m (Board), 50m (On Back), 50m (Board) x 2
100m FC, 25m (Fist), 50m FC, 25m (Fist), 50 FC X 2
200m Pull Buoy
200m Paddles
200m Cool Down

Thursday 25/10/18

Run - 12km - approx 63 minutes. Very tough session but went well.

10 min Warm up
3 x 1k (3.57, 3.58, 3.54) - 1 min recovery between reps
3k (steady) = 14.29 (4.49 pace)
3 x 1k (3.56, 3.58, 3.56) - 1 min recovery between reps
7 min Cool Down

Pilates - 1 Hour. Beginners Week 6/10

Saturday 27/10/18

Bike (Turbo - 1 Hour)
10 min Warm up
30 sec sprint/ 30 sec recovery X 10
5 min Zone 4/ 5 min recovery X 3
10 min Cool Down

PDCAT

Monday 15/10/18

Swim - (Pool - 2K)

400m Warm up
250m FC Easy
2 x 50m Hard 10s/rec
250m FC Easy
4 x 50m Hard 10s/rec
250m FC Easy
8 x 50m Hard 10s/rec
150 Cool Down

Found the 50m reps very tough with such a short recovery time.

Run - 11.27km 1.02.36 (5.33) AVHR = 143

Tuesday 16/10/18

Bike - Turbo (1 Hour) (AVHR = 134
20 mins Warm up
30 sec sprint/30 sec recovery x 5
4 min @100rpm - 2 min recovery X 4
10 mins Cool Down

Wednesday 17/10/18

Swim - (Pool - 1.7K)

Technique -
300m Warm up
50m (Board), 50m (On Back), 50m (Board) X 2
100m FC, 25m (Closed Fist), 50 FC, 25m (Closed Fist), 50m FC X 2
200m (Pull Buoy)
200m (Paddles)
200m Cool Down

Thursday 18/10/18

Pilates - 1 Hour - Beginners Week 5/10

Friday 19/10/18

Bike - 36.30km 1.34.25 23.1kph AVHR = 135 Total Ascent = 521

Saturday 20/10/18

Run - 12.15km

Warm up - 2 miles (18.03)
3 x Hill Reps (Jog slowly back down)
1 mile = (7.50)
3 x Hill Reps (Jog slowly back down)
Cool Down (7.25)

Hill Reps were tough going, as havent done them in a few years.

PDCAT

Monday 08/10/18

Run - (Treadmill) - 10K - 1 Hour (Incline = 1.0, Speed = 10kph) AVHR = 115

Wednesday 10/10/18

Swim (Pool - 2.3K)

200m Warm up
200m (Pull Buoy)
200m (Paddles)
250m FC (200m Steady, 50 Hard) X 5
100m (50 Easy/50 Hard) X 4
50m Cool Down

Run - 6.00 (48.06)
Plan - 1 mile warm up, 2 mile out/2mile back, 1 mile cool down
Two mile back needed to be 30 seconds per mile faster than the previous 2 mile.

1m - 9.00
2m - 7.56
2m - 7.20
1m - 8.53

Thursday 11/10/18

Bike - (Turbo - 1 Hour)

15 min warm up
30 sec sprint/30 secs recovery x 5
5 mins in 'big ring' at 60 rpm with 2 mins spinning X 3
30 sec sprint/30 secs recovery x 10
7 min cool down

Pilates - 1 Hour (Beginners Week 4/10)

Friday 12/10/18

Swim (Pool - 2.2K)
400m Warm up
100m X 4 -30s/recovery
25m x 8 hard 10s/recovery
100m x 4 - 30s/recovery
25m x 8 hard 10s/recovery
100m x 4 - 30s/recovery
200m Cool down

Saturday 13/10/18

Bike - (Turbo - 1.30 Hours)
Supposed to go out on the road for this bike ride. However, conditions were very poor, so decided to do a 90 minute turbo session, mixing it up, riding in different zones. Not sure what benefit i got from this session as i just made it up as i went along. At least i got 90 mins on the bike.
15 mins - Zone 2
10 mins - Zone 3
10 mins - Zone 4
5 mins - Zone 1
15 mins - Zone 2
10 mins - Zone 3
10 mins - Zone 4
5 mins - Zone 1
10 mins - Zone 2

PDCAT

Monday 01/10/18

Run - (Treadmill) Incline = 1.0, Speed = 10kph
9.66km - 58.06

Tuesday 02/10/18

Bike - 32.43km, 1.24.47, 22.9kph, AVHR = 125, Elevation = 208

Easy bike ride as the body felt tired.

Swim - (Pool - 2K)
Plan was:
200m Warm up
100m (On Side)
100m (616)
100m (636)
500m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m Front crawl
200m (Boards & Fins)
4 x 50m (Sprints + Fins)
4 x 25m Sprints
200m Cool Down

Thursday 04/10/18

Run - 12.88km, 1.10.11, (5.27), AVHR = 139

Pilates - 1 Hour - Beginner Pilates. Week 3/10, a little bit better.

Friday 05/10/18

Bike - 36.37km, 1.30.58, 24.0kph AVHR = 132, Elevation = 522

Started a training plan designed by a new coach i've joined. Plan was 90 minutes bike ride incorporating a few hills. Stayed seated in the saddle and stay in the 'big ring'. Managed this, but very tough at times as the hill gradient was between 10 - 14% in parts.

Saturday 06/10/18

Bike - Turbo - 1 Hour

Warm up = 15 minutes
30 sec sprints/30 sec recovery x 5

5 min 'big ring' at 60rpm with 2 min spinning x 3

30 sec sprints/30 sec recovery x 10

7 min cool down

Found this very tough. Average heart rate = 129bpm.

PDCAT

Monday 24/09/18

Swim - (Pool -2K)

Plan was:
200m Warm up
16 x 100m (CSS Pace)
200m Cool Down

My CSS pace is 2.02/100m. Completed these all within (1.56 - 1.58) range, with 15 seconds recovery. So a little too fast, but happy to be able to complete the session.

Tuesday 25/09/18

Run - 12.88km 1.11.22 (5.32) AVHR = 145

Wednesday 26/09/18

Bike - Road - 35KM 1.24 Hours 'Threshold'. Included 2 x 20 minutes in Upper Zone 4 with 10 minutes recovery in between. Completed this in the big ring at 60rpm.

Thursday 27/09/18

Pilates - 1 hour. Second week at this and went better than the first week, that's for sure.

Friday 28/09/18

Bike - Road - 59.01km 2.33.53 Hours 23kph AVHR = 133 Total Ascent = 741m

Another hilly ride. Exact same route as last week, but for some unknown reason my garmin is showing 60m less climbing. Doesnt make sense.

Sunday 30/09/18

Brick

Run - (Treadmill) 1KM = 4.49

Bike - (Turbo) 10 minutes = Threshold
10 minutes = Pedal with one leg
10 minutes = Threshold

Run - (Treadmill) 1KM = 4.24

Swim - (Pool - 2K)

Plan was:
200m Warm up
100m (616)
100m (636)
500m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m Front Crawl
200m (Boards & Fins)
2 x 50m (Fins)
4 x 25m Sprints
300m Cool Down

PDCAT

Monday 17/09/18

Run - 12.88km 1.10.58 (5.30) AVHR = 141

Went well, very comfortable.

Swim (Pool - 2K)

Plan was:
200m Warm up
100m (616)
100m (636)
400m TT (7.52)
200m (Boards & Fins)
200m TT (3.48)
500m (Paddles & Pull Buoy)
100m Front Crawl
200m Cool Down

Decided to test my CSS Pace with a 200m & 400m Time Trial. Long time since i completed this so was expecting a poor enough time. Was a little surprised with the times, faster than i thought, not far off where i was earlier this year. My new CSS Pace is 2.02/100 meters.

Tuesday 18/09/18

Bike - Turbo (1 Hour) Included 2 x 15 minutes in a 'big ring' at 60 rpm. Heart rate wasn't rising to Upper Zone 4 'threshold' like id hoped for though.

Swim (Pool 2K)
Same session as per usual.

Thursday 20/09/18

Pilates - 1 Hour.
Took a rest day Wednesday and enrolled in a 10 week beginners Pilates course to help with my core/flexibility over the winter. Struggled with this and will take me a little time to get to grips with it.

Friday 21/09/18

Bike - 58.51km 2.31.00 23.2kph AVHR = 136, Total Ascent = 803m.

Same route as last week. It's a fairly hilly route and am really enjoying it at the moment. Tough going at times, but hopefully i'll see the benefit from it.

Saturday 22/09/18

Run - Parkrun 5K
First time to complete this parkrun in three years, since my last Marathon in October 2015. Was expecting a huge falloff in times as havent raced a 5k/10k apart from during triathlon's in those intervening years. Started off conservately and just ran by feel whilst keeping an eye on the watch to make sure i wasn't overdoing it.
Went well. Finished in 21.02 which was only about 30 seconds off my times three years ago. So happy out with that. Finished 11th from 122.

Sunday 23/09/18

Bike - 34.59km 1.26.47 23.9kph AVHR = 133, Total Ascent = 314

Back to my old route and took it handy. Tough and windy conditions out there and wasn't overly happy with the average speed. But having said that, the legs were tired from Friday's bike ride.

PDCAT

Monday 10/09/18

Run - (Treadmill) - 58.06 9.66km Incline = 1.0, Speed = 10kph.
After 12 hour shift, too dark outside to get out on the road.

Tuesday 11/09/18

Bike - Turbo - 1 Hour
Again, after work. Body very tired after Olympic Triathlon at the weekend. Unable to get my heart rate into the upper Threshold zone as was the plan. Instead, just down 2 x 15 minutes at 60rpm in the 'Big Ring'. Trying to build some strength into the legs for the bike.

Wednesday 12/09/18

Run - 1.11.00 12.88km (5.30) AVHR = 138.
Out on the road for my long run.

Swim (Pool - 2k)

Plan was:
200m Warm up
100m (On Side)
100m (616)
100m (636)
500m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m Front Crawl
200m (Boards & Fins)
2 x 50m (Fins)
4 x 25m sprints
200m Cool Down

Thursday 13/09/18

Bike - Road - 2.32.07 58.96km 23.3km AVHR = 132

Out on a new route today, much more difficult than normal with 4 good climbs on the route, hence the slower than normal average speed. Really enjoyed it but it really knocked the stuffing out of me afterwards.

Swim - (Pool - 1.5k)

Plan was:
200m Warm up
500m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m Front Crawl
2 x 50m (Fins)
4 x 25m sprints
200m Cool Down

Cut it short as the body was wrecked from the bike ride in the morning.

Saturday 15/09/18

Run - (Treadmill) 58.06 9.66km Incline = 1.0, Speed = 10kph
Working 60 hours week this week, so having to fit in the training late in the evening.

Sunday 16/09/18

Bike - Turbo - 1 Hour 'Cadence'
Included 12 x 1 minute (X2), alternating between 90rpm & 120 rpm.

PDCAT

Monday 03/09/18

Run - 9.66km 53.27 (5.31) AVHR = 141

Tuesday 04/09/18

Bike - Road - 1.22.41 34.57km 25kph AVHR = 129 (8 X Sprints)

Decided on an easier bike ride today. Threw in 8 x sprints for 30 seconds with 30 seconds recovery. Also attempted to ride in the big ring at 60rpm for majority of the ride.

Swim (Pool - 2K)
Plan was:

200m Warm up
100m (On Side)
100m (616)
100m (636)
500m (Paddles & Pull buoy)
200m (Pull Buoy)
200m Front Crawl
200m (Boards & Fins)
2 x 50m (Fins)
4 x 25m sprints
200m Cool Down

Thursday 06/09/18

Run - 6.44km 38.44 Incline = 1.0, Speed = 10kph

After work, dark outside so back to the treadmill.

Friday 07/09/18

Bike - Turbo - 30 minutes Easy. Just spinning the legs really as Olympic Triathlon on Saturday.

Saturday 08/09/18

Hardman Olympic Triathlon

Long way to travel for this but i wanted to get one last Olympic distance Triathlon completed before the end of the year. Had no real time goals, just basically wanted to complete the course in a decent time, one that id be happy with.

Swim

Was in a lake beside the Killarney Golf and Fishing Club. Was aiming for a time around the 35 minute mark, which would be a little slower than both my other Olympic distance attempts which were in rivers. Struggled a little until the first buoy, problems with my breathing, hitting off other swimmers and having to check myself. After about 500 meters things settled down and the rest went pretty fine for me. Passed a few between 500 - 1000 mark. Lost my way a little in the last 500 meters. Bit of a walk required into the shoreline as the water was very shallow which delayed time getting out of the water.

Time = 34.13
Place = 51/111

T1
---
Transition didnt seem like it went well for me. Something that has been poor for me this year. Need to look at this over the winter.

Time = 2.37
Place = 55/111

Bike
----
Started off slowly on the bike at first, just wanted to ease into it and warm up a little. After a couple of kilometers, started to push a little and pass a few people out. A couple of guys passed me in the first half of the bike. At about half way, about five of us were fairly close together, trying to pass each other out. This went on for about 15 kilometers before a few of the stronger guys moved away leaving me behind. Overall happy enough with the bike, road was very wet and i was very slow and apprehensive going around the two roundabouts on the course. Course was short, about 38.5 kilometers, hence the faster time.

Time = 1.10.16
Place = 27/111

T2
---
As usual and expected, this was slow. Didnt feel as bad as the first transition, but a combination of guys cycling in the running shoes and others having their cycling shoes on their pedals, means that i tend to find myself back in the field for this transition.

Time = 2.04
Place = 84/111

Run
----
Started off the run well. My times in the last two olympic distances were 49 & 50 minutes. Was hoping to beat these times and the course was very flat and well set up for a quicker time. Was really happy how i felt during the run. One guy passed me and i passed about six others. At about 8 kilometer mark, whilst on a pace for 47 minutes and feeling good, i took a wrong turn and ended up down the road for about 4 minutes before i realised my mistake. Ran back to find the correct route and finished the run. Finished in 55 minutes, 8 minutes slower than the pace i was scheduled for.
Initally i was sick as i lost a lot of time and places due to this mistake. If i had ran the correct route i would have finished about 40 places higher on the run, close to the top 30 people.

Time = 55.10
Place = 74/111

Overall Time = 2.44.23
Overall Place = 51/111

My poorest overall place in a while, due to 8 minutes lost by taking wrong turn on the run. Would have finished in 2.36 minutes in 30th place overall only for this mistake. Not going to beat myself up over it, my main goal for the weekend was to complete another Olympic with a decent enough swim/bike/run. Happy with this.
Finished Triathlons for the year now, back to training and see can i get some improvements for next year, where the targets will be longer stuff.

PDCAT

Monday 27/08/18

Run - 9.66km 52.37 (5.26) AVHR = 144
Last morning of the holiday on Achill Island. Beautiful early morning run down by the deserted village.

Tuesday 28/08/18

Swim (Pool - 2K)

Plan was:
200m Warm up
100m (On Side)
100m (616)
100m (636)
500m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m Front Crawl
200m (Boards & Fins)
4 x 25m Sprints
200m Cool Down

Bike - Road - 34.57km 1.24 hours 24.7kph AVHR = 124 (Fink Zone 1)
Easy bike ride this evening, didnt want to push too hard.

Wednesday 29/08/18

Run - 9.66km 52.48 (5.27) AVHR = 147

Swim - (River - 2K)

Nice evening for a river swim, just the four of us. Went well. Completed the 2k in about 40 minutes.

Thursday 30/08/18

Bike - 10 Mile TT.
Club hosted a 10 mile TT this evening. Have never completed one, so decided to enter.
Bit of a wake up call for me here, standard was very high. I completed the 10 mile in 29.43 which was around the time i expected. Unfortunately, this was way slower than most of my club mates. i finished 24th of 40 competitors and 22nd out of 26 males. Way off the pace of my club mates and a little frightening the difference in my time compared to the top guys.

Friday 31/08/18

Run - 12.88km 1.11.57 (5.35) AVHR = 144
Long run, went well, happy with this.

Sunday 02/09/18

Bike - Road - 34.57km 1.18 hours. Included 5 x 8mins at Threshold (Upper Zone 4), with 2 minutes recovery. Also ensure to complete the reps at 60rpm.

PDCAT

Tuesday 14/08/18

Run - 9.66km 52.25 (5.27) AVHR = 145

Wednesday 15/08/18

Swim (Pool - 2K)
Plan was:

200m Warm up
100m (On Side)
100m (616)
100m (636)
500m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m Front Crawl
200m (Boards & Fins)
4 x 50m sprints (Fins)
200m Cool Down

Thursday 16/08/18

Bike - Road 1.36.08 34.58km 21.6kph AVHR = 110
Very easy road spin.

Run - 6.44km 36.25 (5.39) AVHR = 138

Saturday 19/08/18

Worlds End Triathlon

Decided in the last few days to complete one more sprint before the year end, particularly after my disastrous DNF in Kilkenny.
Had completed this event last year, so was hoping for a similiar time on the same course. Last year finished in 1.18.59, so something close id be ok with.

Swim

Started off the swim fine and was going ok. Last year i finished in 16.13 so was hoping maybe id get under the 16 minutes this year. At about half way, ran into trouble. For some reason i started having trouble breathing. I seemed to be holding my breath under the water and not breathing out. Was then breathing out when i should have been taking my next breath, so this led to some panicking and i stopped for a few seconds to relax a little. Started back slowly and then swim went fine for the remainder. Bit slower than last year, lost a number of seconds with my breathing difficulties. Slightly disappointed.

Time = 16.29
Place = 71/158

T1
--
Not great, slower than last years. Had trouble taking off the wetsuit and also slow putting on the cycling shoes. Lost time here. Will have to work on these during the winter.

Time = 2.11
Place = 81/158

Bike

Have felt my bike had improved since last year, so was hoping for a better result here. Road was dry, some technical bits in the first 2 kilometers slow you down. Also after about 5k, three of us got held up by a tractor. i lost about 20 seconds here, before the tractor turned off, but the couple of lads in front of me lost more time here and weren't too happy about it.
Rest of the bike ride went ok. About three guys passed me on the cycle and i must have passed about 30- 40 people.
Was nearly a minute quicker than last year, so happy with this.

Time = 37.19
Place = 48/158

T2
---
Another poor transition, could not find my gear, a bit confused where i was located, meant i lost about 30 seconds here. Transitions for me need some work.

Time = 1.29
Place = 108/158

Run
----
Runner has normally being my best event, but i have noticed that i have slowed this year, even though i have been happy enough with my training. Last year ran this in 21.26, but expected a slower time this year.
I struggled for the first 2.5k which had a nice bit of uphill. Three runners passed me and i passed a number of others, but my pace was way off.
Course flattened out after this and felt better. Finished the last 2.5k a lot better. As expected slower than last year, but not as bad as it could have been.

Time = 22.23
Place = 39/158

Overall Time = 1.19.53
Overall Place = 52/158

So, overall, happy enough. About 54 seconds down on last year, mainly being affected by my poor transitions and slower run. Have a couple of things to work on over the winter.

Sunday 19/08/18

Bike - Road - 1.57.03 - 49.90km 25.6km AVHR =126
Normally take the day off after a triathlon, but going on holiday on Monday and no bike riding for the week, so decided to get one in before i went. Took it handy after Limerick the day before.

Tuesday 21/08/18

Run - 9.66km 54.18 (5.37) AVHR = 136
Up in Achill Island for the week, took a house in Dugort so some very scenic runs this week.

Wednesday 22/08/18

Swim (Sea - 1.5K)
Down to beautiful Keem Bay for some memorable swimming. Absolutely beautiful beach. Swam around for a bit, not sure about the distance, id say about 1.5k.

Thursday 23/08/18

Run - 9.66km 54.03 (5.35) AVHR = 138

Friday 24/08/18

Swim (Sea - 1K)
Again back to Keem Bay and a slightly shorter swim today.

Kayak - After the swim was finished, took a kayaking tour around keem bay area for about 1.30 hours. Really enjoyed it, was tougher than id expected with strong winds.

Saturday 25/08/18

Bike - Western Greenway (Wesport - Achill Sound - 42K)

Had planned to do this with the family. So five of us went on a really beautiful sunny day. Tough going with myself and the wife pulling a kiddies trailer each. Stopped off twice on the route for grub and took our time. Took about 6 hours in total taking everything into account. This was a bucket list item, we always spoke about doing. Beautiful day, but found it tough dragging the trailers.

PDCAT

Monday 06/08/18

Swim - (River - 2k)

Early bank holiday monday morning swim with 3 others in the river. Absolutely loved this. Very few people around and really peaceful around. Swim went really well for me, felt a big improvement on the previous week. Managed to keep pace with the others quite easily. Completed the 2k in 40.40 which i was happy with.

Run - 9.66km 54.55 (5.40) AVHR = 146

Later in the day, went for a slow jog. Body felt tired and pace was slow.

Tuesday 07/08/18

Bike - Turbo (1 Hour -'Fink Z1') - After work, really tired but wanted to get something done. So hoped on the turbo for an hour and completed a low aerobic spin.

Thursday 09/08/18

Swim (Pool - 2K)

Plan was:
400m Warm up
100m (On Side)
100m (616)
100m (636)
400m (Paddles & Pull Buoys)
200m (Pull Buoy)
200m Front Crawl
200m (Boards & Fins)
4 x 25m sprints
200m Cool Down

Slow to get going, but was happy enough in the end.

Friday 10/08/18

Brick - Bike - Road (1.22 Hours - 35 km's) Included 5 x 8 mins in upper zone 4 (Threshold) with 2 mins recovery. Also planned to ensure kept pedaling at 60rpm.

Run - 6.44km 32.54 (5.05) AVHR = 151
Hopped off the bike, quick change and out on the road for this run. Ran it faster than planned but felt ok.

Sunday 12/08/18

Bike - 1.56.53 53.34km 27.4kph AVHR = 135
Weather conditions not great for this, but went well enough.

PDCAT

Took 10 days off training due to groin injury initially caused by falling off the bike in Kilkenny Triathlon and then made worse by running intervals on it. Some rest, visit to a physio for dry needling seems to have gave me some improvement. Enough to get back training, just to take the running a little easier than normally planned.

Monday 30/07/18

Bike - Road - 1.20 hours, 'Threshold'. Included 2 x 20 minutes in Upper Zone 4 heart rate. Went well, if a little slower than i'd like.

Swim - River - 2k. First swim in a couple of weeks and it showed. Went swimming in the river with a number of stronger folk from the club. I was struggling a little and falling behind most of them, but glad to get back into it.

Tuesday 31/07/18

Run - 6.44KM 36.10 (5.36) AVHR = 145

Thursday 02/08/18

Run - 9.66KM 53.46 (5.34) AVHR = 150. Heart rate a little high for all sessions this week. Must be something to do with the time off training that i've taken.

Friday 03/08/18

Bike - Road - 'VO2 Max' - 1.05 Hours. Included 4 x 4 minutes in Zone 5 with 4 mins recovery.

Swim (Pool - 2K)

Plan was:

500m Front Crawl
100m (On Side)
100m (616)
100m (636)
400m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m (Front Crawl)
200m (Boards & Fins)
200m Cool Down

First time in the pool in about a month and it showed. Struggled a little in the beginning before settling into it.

Saturday 04/08/18

Run - 9.66km 53.48 (5.34) AVHR = 138

Sunday 05/08/18

Bike - Road - 1.49.53 53.26km 29.1Kph AVHR 139

Longest cycle in about 3/4 weeks. Went really well. My fastest average speed that i've ever completed in a training ride. Was just trying to keep my heart rate in Fink's Zone 2, but legs were in good shape today.

PDCAT

Monday 16/07/18

Bike - Turbo (1 Hour - 'Threshold'). Included 2 x 15 minutes in Upper Zone 4.
As my road bike is damaged, had to make do with the turbo today. Dropped my bike into shop to get fixed. Think it will take a couple of weeks to get back. Needs new chain, derailler and a new dropout which i will need to drive to Dublin to collect and bring back to bike mechanic. Decided to do a harder session on the bike today due to not having much of a run out during the triathlon.

Tuesday 17/07/18

Run - 9.66km 53.50 (5.34) AVHR = 138

Wednesday 18/07/18

Bike - Turbo ( 1 Hour 'VO2 Max') Included 4 x 4 minutes in Zone 5 with 6 minute recoveries between reps. Found it tough as legs not fully recovered from threshold session on Monday, however still hit the required zones.

Thursday 19/07/18

Run - 9.66km. Included 3 x 1km reps at (3.52, 3.53, 3.52) with 4 minutes jog recovery in between. Managed to get through this, but look to have damaged my right groin/abjuctor area. Noticed after i fell off the bike last Sunday that i tweaked a muscle in the Abductor area. Didn't give it much thought as i hardly noticed it much all week. But today after i completed the speed work, i was in real pain in this area. Managed to get home ok with a slow jog. But could barely walk all evening in work.
Have taken anti inflammataries over the weekend to get me through a family mini holiday in Killarney as would have struggled to walk around without them.
Looks like i will need to take a few days/week off to recover and may have to make a visit to a physio to get it looked at.
First though, need to get my bike sorted, wetsuit repaired and get new cycling glasses as well this week.
Could do with a bit of luck on the training front about now.

PDCAT

Tuesday 10/07/18

Run - 6.44KM 36.49 (5.41) AVHR = 135

Wednesday 11/07/18

Swim (River - 2K). Longest swim i've ever completed in the River. Happy with this and it went fairly well.

Friday 12/07/18

Bike - Turbo - 30 Minutes - Easy cycle, just spinning the legs before Sunday's Sprint Triathlon.

Sunday 14/07/18

Kilkenny Sprint Triathlon

This will be short and sweet as this triathlon didn't really amount to much for me. Target was to complete it in under 1 hour 20 minutes. Thought that this would be possible. When it suddenly started spilling rain about one hour before the start, i was very concerned. The roads hadn't encountered a drop of rain in bout a month and now suddenly they were soaked. Had immediate concern for the bike. A number of roundabouts on the course and a couple of very sharp turns.

Swim

Anyway, swim was easy enough, all downstream. I started in wave 4. My goal was to finish in about 14 minutes. This is normally a couple of minutes faster than normal for me, but with the easier course i thought this was possible.
Poor start, meant a number of faster swimmers and some slower ones powered passed me. Got knocked around a little and took me a while to settle. Eventually settled into a rhythm and towards the last 200 meters, i started to pass some swimmers myself. Finished slightly outside my target time, but wasn't too disappointed with it.

Time = 14.30
Place = 110/299

T1

A very long distance to travel in transition, definitely the longest one ive ever faced. Lots of running from the river to transition. Tried to do this as quickly as possible and not waste time trying to take off my suit whilst running to transition. Overall ok with this, not brilliant but pretty solid.

Time = 4.34
Place = 50/299

Bike

Plan was to finish in about 36 minutes, but this is where it all came to an end. Managed to negotiate the first three roundabouts without much hassle, but my race came to an end exiting the fourth roundabout whereby my front wheel slid and down i came. Slid along with the bike a fair few meters. A few cuts and bruises on the legs, back and arms but nothing too serious. Managed to remount the bike and carry on fairly slowly it has to be said.
About three kilometers later my bike locked up. Part of my derailleur fell off on the ground, the rest of the derailleur was caught in between the spokes.
Was unable to pedal nearly came down again. Managed to get my feet out to prevent myself from falling. Steward told me i was the eleventh person to fall at that particular roundabout which was like a bottle after the heavy rain.
Walked the three kilometers back to Kilkenny Castle where my family were waiting for me.
Bit disappointed with how it went, but more concerned with my bike and glasses both of which are damaged and will cost some to repair.
Anyway, onwards and upwards, better luck next time.

PDCAT

Monday 02/07/18

Bike - Road - 34.56km 1.32.44 22.4kph AVHR = 135
Just a very easy cycle this morning to help the legs recover from the Athlone Olympic the previous Saturday.

Swim - Sea - First time to properly attempt a sea swim. Travelled down to Dunmore East to swim with the Waterford Tri Club. Wasn't sure how far to swim as very new to it. Decided to do one run of the long loop which was approx (1k-1.2k). Really happy with this and enjoyed it.

Tuesday 03/07/18

Run - 55.05 9.06km (5.42) AVHR = 138
Again, an very easy slow run to get legs recovered from the previous weekend.

Thursday 05/07/18

Swim - River - Into the river with the local Tri Club. Most of the guys/girls there tonight were newbies so they were only covering a short distance. Decided to chance a little extra on my own. Overall, covered about 1.4K.

Friday 06/07/18

Brick

Bike - Road - 34.56km 1 hour 18 minutes. Included 2 x 20 minutes in Upper Zone 4 'Threshold' session.

Run - 8.05km. Included 2 x 1km reps a little faster. (4.16, 4.09).
Hot temps made this brick session a little tough, but really enjoyed it.

Saturday 07/07/18

Run - 17.70km 1.38.58 (5.35) AVHR = 137

Longest run in nearly three years. Was a bit apprehensive as id already ran 5 miles the previous day and havent been running two days in a row since the injury three years ago. Run went ok, but wrecked afterwards due to the heat.

Sunday 08/07/18

Bike - Road - 63.50km 2.21.32 26.9kph AVHR = 131 'Fink Z2'

Legs fairly tired after the previous two days training. However, enjoyed this. Found it a struggle to keep my Heart Rate in the correct zone.

Overall, a good week, completing all the main training sessions that i wanted. Next week's a very quiet week training wise as i have a sprint triathlon on Sunday, so will take it handy to keep the legs fresh.

PDCAT

Wednesday 27/06/18

Run - 6.44KM 35.58 (5.34) AVHR = 137

Nice handy run after work in the evening. Beautiful evening for it.

Thursday 28/06/18

Swim - Short River swim with the club. About 750 meters tonight. Got out early as Athlone Triathlon at the weekend.

Friday 29/06/18

Bike - Turbo - 30 minutes easy early in the morning, just to loosen up the legs for the next day.

Saturday 30/06/18

Athlone Olympic Triathlon

My second ever Olympic Triathlon, after Athy four weeks earlier. No real targets. Was very happy with my first attempt at the distance in Athy and just wanted something similar today. I knew the courses were slightly different.
Over 350/400 people turned up on a beautiful day, majority of these doing the sprint or super sprint distance. Only about 85 participants for the longer one. Was apprehensive due to the heat expected during the day, particularly on the run and to a lesser extent the bike. Had been drinking a lot of water over the previous few days in a effort to ensure i had good hydration for dealing in the conditions.

Swim - The swim here is very fair, probably the easiest/shortest swim ive completed in a Triathlon. Completed the sprint here last year and the swim was the easiest i'd completed all year. No real issues today, much less numbers in the river, so i didnt get any arms/legs hitting off me. Went pretty ok for me i thought. Its always my weakest event and today was no exception, but i felt good throughout. Was about three minutes quicker than Athy but on a much easier course. All in all happy with it.

Time = 29.42
Place = 47/85

T1

Had a poor transition here, fumbled putting my cycling shoes on and also strapping my helmet. Lost a few seconds here.

Time = 2.08
Place = 47/85

Bike

Had a really good bike ride in Athy and i knew the course here was pretty good as i'd rode a good TT last year in the sprint. Found it hard to get into my stride. Not as many people on the road so nobody really to push me to catch like in Athy. Felt the heat a little today and took more water than i normally do on the bike. Bike course was short so i knew my time would be quicker than Athy, however overall the bike wasnt as strong, but nevertheless i was happy with it.
Between 20 - 35 kilometers, i felt really strong and felt like i was going well.

Time = 1.09.50
Place = 32/85

T2

Always struggle with this Transition. Not really sure why, always lose a few seconds to everybody else. Couple of things i could do to speed this up. Firstly keep cycling shoes clipped onto the pedals. Secondly, use shorter socks, easier to put on before the runners.

Time = 2.13
Place = 73/85

Run

Wasn't looking forward to this. Had a tough time in Athy and with 28 degrees heat, i certainly knew id be feeling it. Four tough laps of Athlone Town, passing the finishing line on three occasions before completing each lap. Lots of little hills in the route and on couple of occasions having to run around cones. Lots of water available and every couple of kilometers took on some water and also poured some over my head to keep me cool. Ok with the run, a little slower than Athy but given the conditions and course was happy enough with it.

Time = 50.02
Place = 30/85

Overall, i was happy with the performance. Seven minutes quicker than Athy, but a shorter bike ride and easier swim accounts for this. Still another Olympic Triathlon completed in a manner than i'm ok with. Finished a little further down the field, than i'd have liked, but it was a stronger field taking part than i've seen before.

Overall Time = 2.33.54
Overall Place = 34/85

PDCAT

Monday 18/06/18

Bike - Road - 34KM, 1.28.39 23.6kph AVHR = 116
After the charity cycle the weekend before, ensured this was an nice and easy bike ride.

Swim (Total Swim = 2K)

Plan was:
200m Warm up
100m (On Side)
100m (616)
100m (636)
200m (Doggy Paddle & Pull Buoy)
100m (Scull 1 & Pull Buoy)
500m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m (Boards & Fins)
100m (Sighting)
200m Cool Down

Tuesday 19/06/18

Run - 53.25 9.66km (5.31) AVHR = 137
Another nice and easy session trying to recover the legs a little after the weekend.

Thursday 21/06/18

Run - 6.44km Included 3 x 1KM at faster pace. Paces were 3.53, 3.52 & 3.50 with 4 mins recovery between reps.

Friday 22/06/18

Bike - Road - 1 Hour. Testing my max heart rate. Involved three attempts to ride up a steep hill near my home. On the third attempt managed to get the heart rate up to 174bpms which is about right.

Swim (Total Swim = 2K)

Plan was:
200m Warm up
100m (On Side)
100m (616)
100m (636)
200m (Doggy Paddles & Pull Buoy)
500m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m (Boards & Fins)
200m (Front Crawl)
200m Cool Down

Saturday 23/06/18

Run - 1.27.30 16.09km (5.26) AVHR = 145
Another long run, went well, legs not as tired as the previous week.

Sunday 24/06/18

Bike - Road - 53.38KM 1.51.21 28.8kph AVHR = 136
Felt very good on this ride, went very well. Used new Heart Rate zones and was surprised with the average speed. Probably as quick as ive ever done on my own.

PDCAT

Wednesday 13/06/18

Run - 6.44km 34.59 (5.25) AVHR = 141
Funeral for my Dad on Monday, had a few drinks afterwards and took Tuesday off as lots of jobs to do.

Swim (Total Swim = 2K)

Plan was:
200m Warm up
100m (On Side)
100m (616)
100m (636)
200m (Doggy Paddles & Pull Buoy)
100m (Scull 1 & Pull Buoy)
500m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m (Boards & Fins)
100m (Sighting)
200m Cool Down

Thursday 14/06/18

Bike - Road (32 Mins) - Just a warm up for two longish rides i have over the weekend. Tried to max my heart rate coming up a steep hill near my warm. Managed to get Max Heart rate to 170bpm, but think it may be higher than this. Might have to attempt this again at a later date.

Swim (Total Swim = 2K)

Plan was:
200m Warm up
100m (On Side)
100m (616)
100m (636)
200m (Doggy Paddle & Pull Buoy)
500m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m (Boards & Fins)
8 x 25m (Sprints)
200m Cool Down

Friday 15/06/18

Bike - Charity Cycle - 104KM 23.6kph, AVHR = 117

Annual charity cycle with work. Decided to do the short 104km route. About 11 people in our group, varying levels of experience & speed. Had to stop and slow down quite a number of times for slower members of the group. My brother and myself were the strongest in the group with a bit more experience than most of the others. Really enjoyable.

Run - 6.44km 33.21 (5.14). After we finished the bike, i decided to go for a short run with my brother. Ran much too fast, had planned to keep to 5.35 pace. Afterwards had a massage, then off to the pool/sauna/steam room.

Saturday 16/06/18

Bike - Charity Cycle - 104KM 25.3kph AVHR = 121

Made the return journey back today. About 10 people in our group and again enjoyable ride. Again had multiple stops on the way back for some mechanical issues (3 Punctures). Happy i decided to complete this charity ride this year as it gives me a few extra miles in the legs. Felt really strong over the two days.

Sunday 17/06/18

Run - 16.09KM, 1.28.38 (5.30) AVHR (145)
Longest run in nearly three years since i got the groin injury. Slowly feel like im inching myself forward and gradually increasing speed and length of runs.

PDCAT

Monday 04/06/18

Bike - Road 34.56km, 1.28.41 23.4kph AVHR = 119

Very easy bike ride, basically just recovering the legs after Saturday's Triathlon.
Early morning ride, beautiful weather, loved this ride.

Run - 6.44km 35.10 (5.27) AVHR = 139

Another easy run in the evening, again just recovering the legs. Went a little too fast, should have slowed it down some more.

Wednesday 06/06/18

Swim - (River - 1.5K)
Down to the river with the club tonight for a swim. Lovely evening and really enjoyed the swim.

Thursday 07/06/18

Bike - Road - Approx 35km, 1.20 Hours, 'Threshold'.
This included 2 x 20 minutes at threshold heart rate. Went really well, happy with this.

Swim - (Pool - 2K)

Plan was:
200m Warm up
100m (On Side)
100m (616)
100m (636)
200m (Doggy Paddle & Pull Buoy)
100m (Scull 1 & Pull Buoy)
500m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m (Boards & Fins)
100m (Sighting)
200m Cool Down

Sunday 10/06/18

Run - 14.48km, 1.21.30 (5.37) AVHR = 137

Took a few days off. My Dad has been very sick these last six months and he passed away on Saturday. Haven't been sleeping well lately. Got up early and went out for a longer run on Sunday morning to clear my head. Really loved this run, alone with my own thoughts, nobody around, roads were very quiet.
Will be taking a couple of days of early next week and back into it on Wednesday. Need the exercise more than ever at the moment.

PDCAT

Wednesday 30/05/18

Swim - (Total Swim = 1.5K)

Took a couple of hours off work, to join the Tri club for this river swim. With the Athy Triathlon on Saturday, needed to get a dip into the river before then. Bit longer than i had planned but went very well as had not been in the river since last September.

Thursday 31/05/18

Run - 6.44KM 36.21 (5.38) AVHR = 131

Very slow run, just to loosen up the legs for Saturday.

Friday 01/06/18

Bike - Turbo (30 Minutes - Very easy)
Again, just to loosen up the legs.

Saturday 02/06/18

Athy Olympic Triathlon

My first ever Olympic Triathlon event and was a little nervous. Concerned about the swim in particular and also how i'd handle the length of the event.

Swim

It was a rolling start so i started well back in the field. Was very anxious with regard to this. Normally i get a few minutes in the water to get used to the temperatures before race start, but this time it was straight in and swim. Wasn't sure how id handle this. First 600 meters against the current and last 900 meters with the current. I was aiming for a time of 35 minutes.
Entered the water with a few of the Tri club lads whom are similar standard to myself. Immediately struggled with the cold, but got to grips pretty quick. First 100 meters were a little battle. Getting caught with arms & legs from other swimmers was new to me. Settled in a little after that. At about 500 meters, i got a kick in the face which caused me to swallow water and unsettle me a little. Also a couple of guys swam across me which stopped me. At the buoy at 600 meters, i was a little slow getting around. However, the downstream section was uneventful and i was happy enough with this section. Overall, was happy enough with the swim. It's always my worst event, so i'm never anything special. Nevertheless, a couple of minutes quicker than targeted.

Time = 32.53
Place = 239/495

T1

Went well, no real issues and was happy with this transition.

Time = 2.34
Place = 85/495

Bike

Wasn't sure how i'd tackle this. My main plan was to ride by Heart Rate Zone. However, from the time i exited the water my Heart Rate was in Zone 5 which was way too high. I felt good though, legs were not too tired after the swim. I decided just to start off very conservatively, not pushing and just trying to find a nice pace. I could see loads of people strung out in front of me, but i just didn't worry about trying to pass anybody. My main concern was just to continue feeling comfortable at least for the first 20 minutes of the cycle. I had targeted a time of 1 hour 20 minutes (30kph).

After about 2 kilometers, two guys came past me. I felt that i should be pushing harder so i increased my pace similar to theirs. I ignored my heart rate because at this stage it was still in high Zone 5 which i wasn't sure was correct. From there on, i just continued to pace myself working a little harder but keeping plenty in reserve. Was passing loads of cyclists and only about 2 guys came past me. Absolutely loved the bike ride and the course. Felt really strong out on the course. Definitely my best bike ride i've done at a triathlon so far.

Started feeling it a little towards the end, but not too bad. Finished about 7.30 minutes quicker than target time.

Time = 1.12.39
Place = 111/495

T2

Felt this was a little slow. Put on a pair of socks to prevent blisters during the run and this probably slowed me. Results show i was slow.

Time = 3.05
Place = 307/495

Run

Came out of T2 and immediately felt the legs. Was absolutely knackered. I had a target time of 45 minutes, but knew straight away i was getting no where near this. At the same time, i was passing lots of runners with very few coming past me. But knew from my watch i was way of my target pace. The run course was rubbish to be fair. Running on path ways, through farm yard, across a field along a river bank, not really suited to fast times. However, no excuses here, reason i struggled was the legs. Passed through 5k in 23.03 which surprises me because i was really struggling and felt like it was a lot slower. Second 5k didn't feel much worse but in reality it was. Looks like i slowed up considerably here. Stopped at 8k for 10 seconds as i thought i was going to get sick. Managed to keep going but in bits. Second 5k was 26.03. Not great.

Time = 49.06
Place = 154/495

Overall, very happy with the performance. Delighted with the bike, happy enough with the swim and transitions. Disappointed with the run, need to work a bit on this. Think i need to increase my mileage and do more brick sessions.

Overall Time = 2.40.16
Overall Place = 130/495

PDCAT

Monday 21/05/18

Swim (Total Swim = 2k)

Plan was:
200m Warm up
100m (Kick on Side)
100m (616)
100m (636)
200m (Doggy paddles with Pull Buoy)
100m (Scull 1 with Pull Buoy)
400m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m (Boards & Fins)
200m (Sighting)
200m Cool Down

Just continuing with drills to improve my hand entry and also my catch and pull.

Bike - Road - (1 Hour 25 Mins) 34.54KM, 24.1kph, AVHR = 128
Took my time here as legs very tired from last few days. Threw in 8 x 30 second sprints with 30 seconds recovery.

Tuesday 22/05/18

Run - 6.44km 35.41 (5.32) AVHR = 132
Nice and handy recovery run.

Wednesday 23/05/18

Bike - Road (1 Hour). Included 20 minutes at Threshold pace. Approx 25km.

Thursday 24/05/18

Run - 6.44KM. Included 3 x 1km with 4 min jog recovery. Paces were (3.53, 3.50, 3.50)

Friday 25/05/18

Bike - Road (1 Hour 57 Minutes). 53.35km, 27.2kph, AVHR = 133

Again, heart rate low for this. A sign that the body is not fully recovered from sessions over the last couple of days.
Later that evening felt very sick, like i had caught a bug. Spent the next two days getting sick and had cramps in my stomach, so took a few days off training to recover. Had a good weekend of training planned so disappointed i missed this but think the body could do with a little break.

PDCAT

Monday 14/05/18

Run - 6.44km 37.13 (5.46) AVHR = 135

Tuesday 15/05/18

Bike - Turbo (1 Hour 'Cadence')

Wednesday 16/05/18

Swim (Total Swim = 1.8K)

Plan was:
200m Warm up
100m (Kick on Side)
100m (616)
100m (636)
200m (Doggy Paddles & Pull Buoy)
100m (Scull 1 & Pull Buoy)
400m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m (Boards & Fins)
200m Cool Down

Friday 18/05/18

Brick - Bike - Road - Approx 1.10, 'VO2 Max'. Included 4 x 4 mins in Zone 5 with 4/5 mins recovery between reps.

Run - 6.44km, Included 2 x 1km with 4 mins recovery. Reps were (4.01, 3.57)

Swim = (Total Swim = 1.8k)

Plan was:
200m Warm up
100m (Kick on Side)
100m (616)
100m (636)
200m (Doggy Paddles & Pull Buoy)
100m (Scull 1 & Pull Buoy)
400m (Paddles & Pull Buoy)
200m (Pull Buoy)
200m (Boards & Fins)
200m Cool Down

Saturday 19/05/18

Bike - Road - 2.01.14, 53.98km, 26.7kph AVHR = 132
Found this tough, unable to get the Heart rate where i wanted it, probably due to not having recovered after the brick session yesterday.

Sunday 20/05/18

Run - 12.87KM, 1.09.58, (5.26) AVHR = 144