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Comments
-
Monday 25/05/20
Bike - (Turbo - 1.15.40)
Avg Cadence - 92
Avg Power - 182W
Avg Heart Rate - 136bpm
Rehab - 1 Hour
Tuesday 26/05/20
Mobility & Core - 40 Mins
Run - 10.8KM 52.56
3K warm up - 16.38 (5.32) avhr - 129bpm
800m X 6 (2 min/rec)
Paces (4.13, 4.10, 4.12, 4.08, 4.10, 4.10)
3K Cool down - 16.00 (5.20) avhr - 138bpm
Wednesday 27/05/20
Bike (Turbo - 1.10 Hours)
10 mins @140W
5 mins @ramp up
10 mins @160W
30 mins @245W (Cadence - 94, Power - 245W, HR - 152BPM)
15 mins @156W
Thursday 28/05/20
Run - 14K 1.08.30
3K Warm up - 15.52 (5.17) avhr - 132bpm
8K - 36.15 (4.31) avhr - 149bpm
Paces (4.36, 4.33, 4.23, 4.30, 4.34, 4.24, 4.34, 4.36)
3K Cool Down - 16.23 (5.27) avhr - 131bpm
Friday 29/05/20
Mobility & Core - 1 Hour
Saturday 30/05/20
Brick
Bike (Turbo - 2.30 Hours)
Avg Cadence - 91
Avg Power - 184W
Avg Heart Rate - 137bpm
Run - 10K 45.41 (4.34) avhr - 159bpm
Sunday 31/05/20
Run - 20KM 1.40.42
3K - 16.28
17K - 1.24.14 (4.57)0 -
Monday 01/06/20
Bike - (Turbo - 1 Hour)
Avg Cadence - 92
Avg Power - 140W
Tuesday 02/06/20
Run - 9.40KM 49.59
3K Warm up - 17.12 (5.44)
200m @4.40, 500m @5.00 X 1
400m @4.40, 500m @5.00 X 3
3K Cool down - 16.08 (5.22)
Wednesday 03/06/20
Mobility & Core - 45 Mins
Rehab - 1 Hour
Thursday 04/06/20
Run - 12KM 1.01.31
3K Warm up - 15.58 (5.18)
8K - 40.10 (5.01)
1K Cool Down - 5.23
Friday 05/06/20
Bike - (Turbo - 1.10 Hours)
Avg Cadence - 91
Avg Power - 163W
Avg Heart Rate - 120bpm
Saturday 06/06/20
Run - 17KM 1.27.56
3K Warm up - 16.17 (5.25) avhr - 138bpm
14K - 1.11.39 (5.07) avhr - 147bpm
Sunday 07/06/20
Mobility & Core - 1 Hour0 -
Monday 08/06/20
Rehab - 1 Hour
Bike - (Road - Hill Repeats)
27.5KM 25.2kph 1.05 Hours Avhr - 127bpm
Tuesday 09/06/20
Mobility & Core - 40 Mins
Rehab - 1 Hour
Wednesday 10/06/20
Bike - (Turbo - 1 Hour)
10 mins @120W
5 mins @156W
30 mins @180W
5 mins @156W
10 mins @120W
Avg Cadence - 93
Avg Power - 159W
Avg HR - 120W
Thursday 11/06/20
Bike - (Turbo - 1.15 Hours)
10 mins @ 140W
5 mins @Ramp up
10 mins @160W
40 mins @237W - Avg Cad - 91, Avg HR - 163bpm, Max HR - 170bpm
10 mins @ Cool Down
Friday 12/06/20
Mobility & Core - 45 Mins
Saturday 13/06/20
Bike - (Road - 3.10 Hours) (Hilly Route - 85.97KM)
6K Warm up - 13 Mins 27.5kph avhr - 128bpm
79.97K - 2.57.02 Hours, 27.1kph avhr - 147bpm
Sunday 14/06/20
Bike - (Road - 1.48 Hours)
53.74KM - 1.48 Hours, 29.8kph avhr - 146bpm0 -
Monday 15/06/20
Mobility & Core - 40 Mins
Bike (Turbo - 1 Hour)
Avg Cadence - 94
Avg Power - 183W
Avg HR - 137bpm
Tuesday 16/06/20
Run - 10.2KM 52.23
3K WU - 16.59 (5.40) avhr - 130bpm
600m/400m X 2 (4.20, 4.15 pace)
600m/400m (4.20, 4.15 pace)
600m/400m (4.20, 4.15 pace)
3K CD - 17.29 (5.49) avhr - 126bpm
Rehab - 1 Hour
Wednesday 17/06/20
Bike - (Turbo - 1.11 Hours)
10 mins - 140W
(1 min @220W, 1 min @156W) X 2
(5 mins @220W, 5 mins @235W, 5 mins @180W) X 3
10 mins - 130W
Avg Cadence - 89
Avg Power - 187W
Avg HR - 134bpm
Friday 19/06/20
Mobility & Core - 45 mins
Swim (River)
800m - 17.44
First swim since early March.
Saturday 20/06/20
Bike (Road - 2.14 Hours 64.26KM's)
13 mins - 6K 28.0kph avhr 120bpm
121 mins - 58.26K 28.8kph avhr - 141bpm
Sunday 21/06/20
Bike (Turbo - 1 Hour)
10 mins @140W
5 mins @ Ramp
10 mins @160W
15 mins @180W
15 mins @220W
5 mins @140W0 -
Monday 22/06/20
Mobility & Core - 40 Mins
Tuesday 23/06/20
Bike - (Turbo - 1.02 Hours)
10 mins @120W
10 mins @180W
10 mins @200W
10 mins @144W
(4 mins @252W, 4 mins @132W) X 4
10 mins @96W
Avg Cadence - 92
Avg Power - 169W
Avg HR - 134bpm
Wednesday 24/06/20
Rehab - 1 Hour
Run - 20.00 3.44KM (5.48) avhr - 127bpm
Ran this on grass to test out the calf injury. Didnt go well. Another trip to the physio later in the day.
Bike - (Turbo - 1.05.30 32KM)-118bpm
18K TT 30.26 35.5kph - 161bpm
20 mins - 8K - 23.1kph
Time Trial was an out and back route, great conditions and really happy with how it went.
Thursday 25/06/20
Bike - (Road - 2.24.08 71.76KM)
6K - 14.30 25.1kph avhr - 117bpm
65.76K - 2.09.38 30.4kph avhr - 143bpm
Swim - (River Swim - 2K)
2KM - 42.39
Friday 26/06/20
Mobility and Core - 45 Mins
Saturday 27/06/20
Bike - (Turbo - 1 Hour)
10 mins @140W
10 mins @160W
30 mins @180W
10 mins @140W
Avg Cadence - 90
Avg Power - 163W
Avg HR - 122bpm0 -
Monday 29/06/20
Rehab - 1 Hour
Run - 4.67KM 25.00 (5.22) avhr - 139bpm
Tuesday 30/06/20
Bike - Road - 28.5KM 28.5KPH avhr - 142bpm
Mobility & Core - 40 Mins
Wednesday 01/07/20
Run - 5.34KM 30.00 (5.37) avhr - 133bpm
Saturday 04/07/20
Brick - Bike - Road - 80.10KM 2.40.52 29.9KPH avhr - 152bpm
Run - 6K 33.00 (5.30) avhr - 149bpm
Sunday 05/07/20
Run - 5.42KM 30.00 (5.32) avhr - 137bpm0 -
Monday 06/07/20
Bike - (Road - 1.06.58 28.26KM 25.3kph avhr 129bpm)
Hill Repeats X 7
Tuesday 07/07/20
Mobility & Core - 40 Mins
Wednesday 08/07/20
Swim - (1.9K) - 48 Mins
Plan was:
200m Warm up
100m (One Arm Drill)
200m FC (Last 50m Hard) (1 min/rec)
300m "
400m "
300m "
200m "
200m CD
Run - 30.00 5.67KM (5.17) avhr - 139bpm
Thursday 09/07/20
Swim - (1.8K)
Plan was:
200m Warm up (Paddles)
400m (Paddles) (2 min/rec)
100m (Hard) (30 sec/rec)
X 3
100m Cool Down
Bike - (Road - 2.31.07 27.6kph avhr - 139bpm
Friday 10/07/20
Mobility & Core - 40 Mins
Saturday 11/07/20
Run - 30.00 5.77KM (5.12) avhr - 137bpm
Sunday 12/07/20
Bike - (Road - 43.49KM 1.25.26)
21 mins 9.5KM 26.8kph avhr - 113bpm
23.88 TT - 42.14 33.9kph avhr - 159bpm
22.12 mins 10.11KM 22.2kph avhr - 125bpm0 -
Monday 13/07/20
Swim - (1.8K - 43 Mins)
Plan was:
200m Warm up (Paddles)
100m (One Arm Drill)
200m FC (Last 50m Hard) (1 min/rec)
300m "
400m "
300m "
200m "
100m Cool Down
Tuesday 14/07/20
Mobility & Core - 40 Mins
Run - 30.00 5.73KM (5.14) avhr - 140bpm
Wednesday 15/07/20
Bike - (Turbo - 1.14 Hours)
10 mins - 140W
1 min - 204W
1 min - 174W
X 3
10 mins - 210W
2 mins - 174W
X 4
10 mins - 168W
Avg Cadence - 93
Avg Power - 189W
Avg Heart Rate - 135bpm
Thursday 16/07/20
Run - 30.00 5.82KM (5.09) avhr - 140bpm
Friday 17/07/20
Swim - (1.8K - 47 mins)
Plan was:
200m Warm up (Paddles)
400m (Paddles) (2 min/rec)
100m (Hard) (30 sec/rec)
X 3
100m Cool Down
Mobility & Core - 40 Mins
Saturday 18/07/20
Bike - (Road - 1.56 59.90KM)
6K 13.5mins 27.0KPH avhr - 128bpm
53.9K 1.42.30 Hours 31.5KPH avhr - 150bpm
Sunday 19/07/20
Run - 45.00 8.83KM (5.06) avhr - 146bpm0 -
Monday 20/07/20
Mobility and Core - 42 Mins
Tuesday 21/07/20
Run - 7.50KM 39.45
2K Warm up - 10.38 (5.19) avhr - 136bpm
(800m @4.50, 5 mins @ 5.14) X 2
2K Cool Down - 11.27 (5.43) avhr - 132bpm
Wednesday 22/07/20
Swim - (1.6K - 47 Mins)
Plan was:
200m (Paddles)
100m (One Arm Drill)
12 X 25m Sprints (15 sec/rec)
200m Easy
8 X 25m Sprints (15 sec/rec)
200m Easy
4 X 25m Sprints (15 sec/rec)
200m Easy
100m X 2 (Hard)
Bike - (Turbo - 1.09 Hours)
Avg Cadence - 89
Avg Power - 166W
Avg Heart Rate - 128bpm
Thursday 23/07/20
Swim - (1.6K)
Plan was:
200m Warm up (Paddles)
100m (Paddles)
100m FC
100m X 4 (Paddles) (30 sec/rec)
200m (150m Easy, 50m Hard) (30 sec/rec)
200m Cool Down
Bike - (Road - 55.65K, 1.56 Hours - 28.8KPH)
6K Warm up - 13.30 Mins 26.8kph avhr - 127bpm
49.65K - 1.42 hours 28.9kph avhr - 137bpm
Saturday 25/07/20
Mobility and Core - 40 Mins
Sunday 26/07/20
Run - 9.00KM 46.39
3K Warm up - 15.37 (5.12) avhr - 138bpm
4K - 19.18 (4.49) avhr - 151bpm
2K - 11.44 (5.52) avhr - 131bpm0 -
Monday 27/07/20
Bike - (Turbo - 1.05 Hours)
Avg Cadence - 94
Avg Power - 164W
Avg Heart Rate - 124bpm
Mobility & Core - 40 Mins
Tuesday 28/07/20
Swim - (1.7K - 50 Mins)
Plan was:
200m Warm up (Paddles)
100m (One Arm Drill)
12 X 25m Sprints (15 sec/rec)
200m Easy
8 X 25m Sprints (15 sec/rec)
200m Easy
4 X 25m Sprints (15 sec/rec)
200m Easy
100m X 2 eyes out
Run - 9.20K 48.39
3K Warm up - 15.43 (5.14) avhr - 138bpm
200m @4.45, 2 mins @5.40
400m @4.45, 2 mins @5.40
600m @4.45, 2 mins @5.40
600m @4.45, 2 mins @5.40
400m @4.45, 2 mins @5.40
200m @4.45, 2 mins @5.40
2K Cool Down - 11.36 (5.48) avhr - 129bpm
Thursday 30/07/20
Swim - (1.6K - 43 Mins)
200m Warm up (Paddles)
100m (Paddles)
100m FC
100m X 4 (Paddles) (30 sec/rec)
200m (150m Easy, 50m Hard) (30 sec/rec) X 3
200m Cool Down
Friday 31/07/20
Mobility & Core - 45 Mins
Run - 9.92KM 51.24
3K Warm up - 15.34 (5.11) avhr - 147bpm
(1K - 4.48, 5 mins @5.09)
(2K - 9.36 (4.48 pace), 5 mins @5.11)
2K Cool Down - 11.26 (5.42)
Saturday 01/08/20
Bike - (Road - 1.32.31 41.84KM)
6K - 14.00 25.0KPH avhr - 124bpm
35.84KM - 1.18.31 27.4KPH avhr - 132bpm
Sunday 02/08/20
Run - 12KM 1.00.14
3K Warm up - 16.17 (5.25) avhr - 131bpm
9K - 43.57 (4.53) avhr - 151bpm0 -
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Monday 03/08/20
Bike - (Turbo - 1.02 Hours)
Avg Cadence - 90
Avg Power - 181W
Avg Heart Rate - 142bpm
Tuesday 04/08/20
Swim - (1.9K)
Plan was:
400m Warm up
250m Easy (Paddles)
100m X 3 (race pace) (20 sec/rec)
250m Easy (Paddles)
100m X 3 (race pace) (20 sec/rec)
250m Easy (Paddles)
150m Cool Down
Wednesday 05/08/20
Brick
Bike - (Turbo - 1.30 Hours)
30 mins - 156W
10 mins - 220W
5 mins - 168W
X 4
Avg Cadence - 92
Avg Power - 187W
Avg Heart Rate - 139bpm
Run - 5.00KM 22.55 (4.34) AVHR - 159bpm
Mobility & Core - 40 Mins
Thursday 06/08/20
Bike - (Road - 1.16.21 35.44KM 27.8kph avhr - 128bpm)
Swim - (1.7K - 42 Mins)
Plan was:
300m Warm up
100m (One arm drill)
100m FC
100m (Paddles)
2 X (100m FC, 25m Fist, 50m FC, 25m Fist, 50m FC)
200m Easy
200m (Paddles)
200m Cool Down
Friday 07/08/20
Run - 9.90KM 52.14
3K warm up - 16.15 (5.24) avhr - 134bpm
1K @4.49, 5 mins @5.16
2K @ 4.52, 5 mins @5.14
2K CD - 11.23 (5.42) avhr - 132bpm
Saturday 08/08/20
Mobility & Core - 40 Mins
Sunday 09/08/20
Run - 12.00KM 1.01.06
3K WU - 16.10 (5.23) avhr - 138bpm
9K - 44.56 (4.59) avhr - 149bpm0 -
Monday 10/08/20
Bike - (Turbo - 1.22 Hours)
10 mins @96W
5 mins @ Ramp up
5 mins @132W
(1 min @280W, 1 min @96W) X 8
10 mins @180W
(1 min @300W, 1 min @96W) X 8
10 mins @180W
10 mins @144W
Avg Cadence - 91
Avg Power - 169W
Avg HR - 128bpm
Swim - (1.9K - 50 mins)
Plan was:
400m Warm up
250m (Paddles) quick change
100m X 3 @race pace (20 sec/rec)
250m (Paddles) quick change
100m X 3 @race pace (20 sec/rec)
250m (Paddles)
150m Cool Down
Tuesday 11/08/20
Rehab - 1 Hour
Mobility & Core - 40 Mins
Wednesday 12/08/20
Swim - (1.7K - 43 Mins)
Plan was:
300m Warm up
100m (One Arm Drill)
100m (FC)
100m Fins
2 X (100m FC, 25m Fist, 50m FC, 25m Fist, 50m FC)
200m Easy
200m (Paddles)
200m Cool Down
Thursday 13/08/20
Rehab - 1 Hour
Friday 14/08/20
Bike - (Road - 87.64KM 2.54.52)
6K Warm up 13.00 27.3KPH avhr - 125bpm
81.64K 2.41.52 30.3KPH avhr - 140bpm
Saturday 15/08/20
Rehab - 45 Mins
Sunday 16/08/20
Run - 10.30KM 52.28 (5.09) avhr - 147bpm0 -
Monday 17/08/20
Rehab - 45 Mins
Tuesday 18/08/20
Run - 10KM 50.09 (5.01) avhr - 145bpm
Wednesday 19/08/20
Bike - (Road - 26.0KM - 1.08.09 22.9KPH avhr - 119bpm
On holidays in Portmagee. Decided to do this easy ride on Valentia Island this morning. Flat tyre ruined a beautiful morning for it.
Swim - (Sea Swim)
1.89KM
Spent a few hours with the family on the stunning Ballinaskelligs Beach. Put on the wetsuit and went in for a short while to get a swim. Really enjoyable.
Thursday 20/08/20
Rehab - 50 Mins
Friday 21/08/20
Run - 10KM 51.33 (5.09) avhr - 156bpm
Sunday 23/08/20
Run - 12KM 1.00.55 (5.04) avhr - 147bpm0 -
Monday 24/08/20
Swim - (1.65K)
Plan was:
200m Warm up (Paddles)
100m (Paddles)
200m (Paddles)
150m Steady
50m X 4 - race pace (10 sec/rec)
150m Steady
50m X 4 - race pace (10 sec/rec)
150m Steady
50m X 4 - race pace (10 sec/rec)
100m Cool Down
Bike - (Turbo - 1.17 Hours)
10 mins - 140W
5 mins - Ramp up
10 mins - 160W
(5 mins - 220W, 5 mins - 160W) X 3
(10 mins - 220W, 2 mins - 150W) X 1
10 mins - 156W
Avg Cadence - 91
Avg Power - 178W
Avg HR - 139bpm
Tuesday 25/08/20
Rehab - 1 Hour
Wednesday 26/08/20
Run - 9.35KM 50.11
3K - 15.47 (5.15) avhr - 136bpm
2 mins (4.28, 4.28, 4.29) 1 min/rec (5.35, 5.31,5.33) X 3
2K - 11.45 (5.51) avhr - 127bpm
Thursday 27/08/20
Rehab -1 Hour
Friday 28/08/20
Run - 10.35KM 54.50
3K Warm up - 15.46 (5.15) avhr - 141bpm
(1K @ 4.41, 4.39, 4.43, 3 mins slow jog/rec) X 3
3K Cool Down - 16.01 (5.20) avhr - 137bpm
Swim - (2K - 50 mins)
Plan was:
200m Warm up
400m (Paddles)
200m Easy
100m X 2 - race pace (15 sec/rec)
400m (Paddles)
100m X 2 - race pace (15 sec/rec)
200m Easy
200m Cool Down
Saturday 29/08/20
Bike - (Road - 2.04.21 56.05KM 27.0KPH avhr - 127bpm
Sunday 30/08/20
Run - 12.0KM 1.00.33
3K Warm up - 15.54 (5.18) avhr - 136bpm
9K - 44.39 (4.57) avhr - 146bpm0 -
Monday 31/08/20
Bike - (Turbo - 1.04 Hours)
10 mins - 156W
(1 min @200W, 1 min @174W, 1 min @210W, 2 min @186W)
(10 mins @220W, 3 mins @156W) X 3
10 mins @156W
Avg Cadence - 89
Avg Power - 188W
Avg HR - 132W
Wednesday 02/09/20
Rehab - 1 Hour
Swim - (1.65K - 49 mins)
Plan was:
200m (Paddles)
100m (Paddles)
200m (Paddles)
150m Steady
50m X 4 @race pace (10 sec/rec)
150m Steady
50m X 4 @race pace (10 sec/rec)
150m Steady
50m X 4 @race pace (10 sec/rec)
100m Cool Down
Thursday 03/09/20
Swim (2K - 52 Mins)
Plan was:
200m Warm up
400m (Paddles)
200m FC Easy
100m X 2 @race pace (15 sec/rec)
400m (Paddles)
100m X 2 @race pace (15 sec/rec)
200m FC Easy
200m Cool Down
Bike - (Road - 1.59.45 54.03KM 27.1KPH avhr - 133bpm)
Saturday 05/09/20
Mobility & Core - 40 Mins
Sunday 06/09/20
Run - 12.00KM 1.00
3K WU - 16.06 (5.22) avhr - 132bpm
9K - 43.54 (4.52) avhr - 146bpm0 -
Monday 07/09/20
Swim - 2K - 55 mins
Plan was:
200m Warm up
100m (Paddles)
100m (One Arm Drill)
250m FC Easy
50m X 2 Hard (10 sec/rec)
250m FC Easy
50m X 4 Hard (10 sec/rec)
250m FC Easy
50m X 8 Hard (10 sec/rec)
150m Cool Down
Rehab - 1 Hour
Tuesday 08/09/20
Bike - (Road - 1.02 Hours)
6.04K Warm up - 14.09 25.6KPH avhr - 123bpm
16K TT - 29.48 32.2KPH avhr - 164bpm
6K Cool Down - 18.03 19.9KPH avhr - 120bpm
Run - 5.0KM 24.42 (4.56) avhr - 143bpm
Wednesday 09/09/20
Mobility & Core - 40 Mins
Thursday 10/09/20
Run - 5.0KM 25.03 (5.00) avhr - 139bpm
Friday 11/09/20
Swim - (1.9K - 47 Mins)
Plan was:
200m Warm up
100m (One Arm Drill)
200m (last 100m Hard) (1 min/rec)
300m "
400m "
300m "
200m "
200m Cool Down
Run - 5.0KM 24.14 (4.50) avhr - 142bpm
Saturday 12/09/20
Bike - (Road - 2.02.01 59.65KM 29.3kph avhr - 141bpm)
Sunday 13/09/20
Run - 8.0KM 39.56 (4.59) avhr - 142bpm0 -
Monday 14/09/20
Rehab - 1 Hour
Tuesday 15/09/20
Bike (Turbo - 1.10 Hours)
Avg Cadence - 91
Avg Power - 162W
Avg HR - 124bpm
Wednesday 16/09/20
Swim - (2K - 53 Mins)
Plan was:
200m Warm up (Paddles)
100m FC (Paddles)
100m (One Arm Drill)
250m FC Easy
50m X 2 Hard (10 sec/rec)
250m FC Easy
50m X 4 Hard (10 sec/rec)
250m FC Easy
50m X 8 Hard (10 sec/rec)
150m Cool Down
Run - 8K 40.51
2K WU - 11.23 (5.41) avhr - 130bpm
6K - 29.28 (4.54) avhr - 144bpm
Thursday 17/09/20
Bike - (Road - 2.01 Hours 58.23KM)
6K WU - 12.30 (28.7kph) avhr - 123bpm
52.23K - 1.48.30 (28.9kph) avhr - 133bpm
Swim - (1.9K - 47 Mins)
Plan was:
200m Warm up
100m (One Arm Drill)
200m FC (last 100m hard) (1 min/rec)
300m FC "
400m FC "
300m FC "
200m FC "
200m CD
Friday 18/09/20
Run - 8.0KM 42.02
2K WU - 11.36 (5.47) avhr - 124bpm
6K - 30.26 (5.03) avhr - 137bpm
Saturday 19/09/20
Bike - (Turbo - 1.02 Hours)
Avg Cadence - 90
Avg Power - 149W
Avg HR - 120bpm
Sunday 20/09/20
Run - 7.70KM 41.05
2K WU - 11.42 (5.50) avhr - 123bpm
5 X 1K Reps - 1 min jog/rec
Rep paces (5.07, 4.53, 4.38, 4.50, 4.55)0 -
Monday 21/09/20
Swim - (1.8K - 46 Mins)
Plan was:
200m Warm up (Paddles)
3 X
400m (Paddles) (2 min/rec)
100m (Hard) (30 sec/rec)
100m Cool Down
Tuesday 22/09/20
Rehab - 1 Hour
Bike - (Turbo - 57 Mins)
10 mins - 156W
4 X
5 mins - 186W (90-98 rpms)
3 mins - 210W (80-85 rpms)
15 mins - 181W
Mobility & Core - 40 Mins
Wednesday 23/09/20
Run - 9.10KM 51.00
3K Warm up 16.29 (5.29) avhr - 130bpm
Reps (200, 400, 600, 600, 400, 200) (2 mins slow jog/rec)
Paces (3.58, 4.41, 4.46, 4.35, 4.42, 4.33)
2K Cool Down 11.28 (5.43) avhr - 124bpm
Thursday 24/09/20
Bike - (Turbo - 1.01 Hours)
10 mins - 144W
4 X
2 mins - 180W
2 mins - 198W
2 mins - 210W
3 mins - 222W
15 mins - 174W
Avg Cadence - 89
Avg Power - 187W
Avg Heart Rate - 126bpm
Friday 25/09/20
Run - 9.00KM 44.23
3K Warm up 16.11 (5.23) avhr - 140bpm
6K - 28.12 (4.42) avhr - 150bpm
Swim - (1.7K - 50 Mins)
Plan was:
200m Warm up (Paddles)
100m (One Arm Drill)
12 X 25m Sprints (15 sec/rec)
200m Easy
8 X 25m Sprints (15 sec/rec)
200m Easy
4 X 25m Sprints (15 sec/rec)
200m Easy
100m X 2 Eyes out (45 sec/rec)
Saturday 26/09/20
Bike - (Road - 1.58.42 53.34KM 27.0KPH avhr 145bpm)0 -
Monday 28/09/20
Rehab - 1 Hour
Tuesday 29/09/20
Bike - (Turbo - 1.05 Hours)
Avg Cadence - 88
Avg Power - 174W
Avg HR - 125bpm
Wednesday 30/09/20
Swim - (1.8K - 46 Mins)
Plan was:
200m Warm up (Paddles)
3 X
400m (Paddles) (2 min/rec)
100m (Hard) (30 sec/rec)
100m Cool Down
Run - 10.2KM 48.38
3K Warm up - 15.59 (5.19) avhr - 137bpm
600m X 3 (4.11, 4.07, 4.05 paces) (90 sec/rec after each rep)
800m X 2 (4.15, 4.13 paces) (90 sec/rec after each rep)
600m X 3 (4.07, 4.06, 4.06 paces) (90 sec/rec after each rep)
2K Cool Down - 10.49 (5.24) avhr - 137bpm
Thursday 01/10/20
Bike - (Road - 1.59.38 51.78KM 26.0KPH avhr - 145bpm)
Swim - (1.7K - 49 Mins)
Plan was:
200m Warm up (Paddles)
100m (One Arm Drill)
12 X 25m Sprints (15 sec/rec)
200m Easy
8 X 25m Sprints (15 sec/rec)
200m Easy
4 X 25m Sprints (15 sec/rec)
200m Easy
100m X 2 Eyes out (45 sec/rec)
Friday 02/10/20
Run - 9.0KM 45.57
3K Warm up - 16.22 (5.27) avhr - 137bpm
3 X 1K (4.20, 4.15, 4.13) (Avg HR's 149bpm, 153bpm, 152bpm)
3K Cool Down - 16.47 (5.35) avhr - 135bpm
Saturday 03/10/20
Bike - (Turbo - 1.14 Hours)
Avg Cadence - 92
Avg Power - 189W
Avg HR - 134bpm0 -
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Monday 05/10/20
Swim - (1.6K - 42 Mins)
Plan was:
200m WU (Paddles)
100m (Paddles)
100m FC
100m X 4 (Paddles) (30 sec/rec)
200m (150m Easy, 50m Hard) (30 sec/rec) X 3
200m CD
Bike - (Turbo - 1.07 Hours)
Avg Cadence - 91
Avg Power - 172W
Avg Heart Rate - 127bpm
Tuesday 06/10/20
Run - 9.05KM 47.30
3K WU - 16.45 (5.35) avhr - 136bpm
2K - 9.56 (4.57) avhr - 150bpm (3 mins rec - 0.53 (5.37)
3K - 14.49 (4.54) avhr - 143bpm (3 mins rec - 0.52 (5.44)
Wednesday 07/10/20
Rehab - 1 Hour
Mobility & Core - 40 Mins
Thursday 08/10/20
Bike - (Turbo - 1.10 Hours)
Avg Cadence - 89
Avg Power - 193W
Avg Heart Rate - 139bpm
Friday 09/10/20
Swim - (1.9K - 47 Mins)
Plan was:
400m WU
250m (Paddles) Quick Change
100m X 3 (Race Pace) (20 sec/rec)
250m (Paddles) Quick Change
100m X 3 (Race Pace) (20 sec/rec)
250m (Paddles)
150m CD
Saturday 10/10/20
Bike - (Road - 1.58.05 46.13KM 23.4kph avhr - 134bpm)
Sunday 11/10/20
Run - 12.00KM 58.38
2K WU - 10.46 (5.22) avhr - 134bpm
10K - 47.52 (4.47) avhr - 151bpm0 -
Monday 12/10/20
Rehab - 1 Hour
Tuesday 13/10/20
Bike (Turbo - 1.02 Hours)
Avg Cadence - 90
Avg Power - 182W
Avg HR - 131bpm
Wednesday 14/10/20
Swim - (1.6K - 40 Mins)
Plan was:
200m Warm up (Paddles)
100m (Paddles)
100m FC
100m X 4 (Paddles) (30 sec/rec)
200m (150m Easy, 50m Hard) (30 sec/rec) X 3
200m Cool Down
Run - 8.0KM 41.20
3K - 16.51 (5.36) avhr - 132bpm
(300m @4.35, 100m walk/rec) X 10
2K - 10.39 (5.19) avhr - 133bpm
Thursday 15/10/20
Bike (Road - 1.53.46 50.69KM 26.7kph avhr - 147bpm)
Swim - (1.9K - 47 Mins)
400m Warm up
250m (Paddles) Quick Change
100m X 3 (Race Pace) (20 sec/rec)
250m (Paddles) Quick Change
100m X 3 (Race Pace) (20 sec/rec)
250m (Paddles)
150m Cool Down
Friday 16/10/20
Run - 10.85KM 55.00
3K - 16.51 (5.36) avhr - 132bpm
5 mins @4.35/ 2 min/rec
7 mins @4.34/ 3 min/rec
10 mins @4.39/2 min/rec
5 mins @4.36/2 min rec
2K - 11.09 (5.32) avhr - 127bpm
Saturday 17/10/20
Bike - (Turbo - 59.30 Mins)
Avg Cadence - 89
Avg Power - 184W
Avg HR - 130bpm
Sunday 18/10/20
Run - 12.0KM 1.00.49
3K Warm up - 16.45 (5.34) avhr - 138bpm
2K - 4.48 pace, 1K 4.33 pace,
2K - 4.46 pace, 1K 4.39 pace,
3K Cool Down - 15.41 (5.13) avhr - 134bpm0 -
Monday 19/10/20
Swim - (1.7K - 44 Mins)
Plan was:
300m Warm up
100m (One Arm Drill)
100m FC
100m (Paddles)
(100m FC, 25m Fist, 50m FC, 25m Fish, 50m FC) X 2
200m Easy
200m (Paddles)
200m Cool Down
Bike - (Turbo - 1.05 Hours)
Avg Cadence - 90
Avg Power - 193W
Avg HR - 136bpm
Tuesday 20/10/20
Swim - (1.65K - 44 Mins)
Plan was:
200m Warm up (Paddles)
100m (Paddles)
200m (Paddles)
150m Steady
50m X 4 (Race Pace) (10 sec/rec)
150m Steady
50m X 4 (Race Pace) (10 sec/rec)
150m Steady
50m X 4 (Race Pace) (10 sec/rec)
100m Cool Down
Wednesday 21/10/20
Run - 9.59KM 49.27
3K WU - 16.43 (5.34) avhr - 128bpm
(200m, 400m, 600m, 600m, 400m, 200m) Paces - (4.45) 2 min/rec @5.35
2K CD - 11.18 (5.38) avhr - 128bpm
Rehab - 1 Hour
Thursday 22/10/20
Bike - (Turbo - 1.06 Hours)
Avg Cadence - 90
Avg Power - 181W
Avg HR - 131bpm
Mobility & Core - 40 Mins
Friday 23/10/20
Run - 10.00KM 51.54
3K WU - 16.46 (5.34) avhr - 141bpm
2K - 9.42 (4.50) avhr - 146bpm (2 min/rec)
3K - 14.20 (4.46) avhr - 148bpm (2 min/rec)
2K CD - 11.06 (5.32) avhr - 126bpm
Saturday 24/10/20
Bike - (Road - 1.54.10 51.40KM 27.0KPH avhr - 136bpm)
Sunday 25/10/20
Run - 14.00 1.11.13
3K WU - 16.27 (5.29) avhr - 129bpm
2K - 9.31 (4.45) avhr - 146bpm
2K - 10.19 (5.09) avhr - 142bpm
3K - 14.06 (4.42) avhr - 149bpm
2K - 10.13 (5.06) avhr - 145bpm
2K - 10.37 (5.18) avhr - 133bpm0 -
Monday 26/10/20
Rehab - 1 Hour
Tuesday 27/10/20
Bike (Turbo - 1.04.50 Hours)
Avg Cadence - 92
Avg Power - 170W
Avg HR - 126bpm
Wednesday 28/10/20
Run - 10.60KM 53.25
3K WU - 16.48 (5.35) avhr - 125bpm
(400m @ 4.20, 1 min/rec) X 5
(800m @ 4.30, 2 mins/rec) X 2
(200m @ 4.20, 200m @ 5.40) X 5
2K CD - 10.38 (5.19) avhr - 131bpm
Mobility & Core - 40 Mins
Thursday 29/10/20
Bike - (Turbo - 1.30 Hours)
Avg Cadence - 92
Avg Power - 173W
Avg HR - 134bpm
Sunday 01/11/20
Bike - (Turbo - 1 Hour)
15 Mins @150W
45 Mins @192W
Avg Cadence - 90
Avg Power - 182W
Avg HR - 127bpm0 -
Monday 02/11/20
Run - 13.0KM 1.02.35
3K WU - 15.43 (5.13) avhr - 135bpm
10K - 46.52 (4.41) avhr - 154bpm
Rehab - 1 Hour
Tuesday 03/11/20
Bike - (Turbo - 1.10 Hours)
Avg Cadence - 89
Avg Power - 153W
Avg HR - 115bpm
Mobility & Core - 40 Mins
Wednesday 04/11/20
Run - 9.80KM 48.27
3K WU - 17.06 (5.41) avhr - 128bpm
100m X 5 @4.05
200m, 300m, 400m, 600m, 800m @4.25
1K X 2 @4.20
2K - 10.31 (5.15) avhr - 135bpm
Thursday 05/11/20
Bike (Turbo - 1.02 Hours)
Avg Cadence - 91
Avg Power - 184W
Friday 06/11/20
Run - 10.90KM 54.42
3K WU - 16.41 (5.33)
5 mins @ 4.35, 2 min/rec
10 mins @4.32, 2 min/rec
7 mins @ 4.32, 3 min/rec
5 mins @4.41, 2 min/rec
2K CD - 11.01 (5.30)
Mobility & Core - 40 Mins
Saturday 07/11/20
Bike (Turbo - 1.30 Hours)
Avg Cadence - 89
Avg Power - 200W
Sunday 08/11/20
Run - 14.0KM 1.13.07
3K WU - 16.33 (5.30)
3K @5.06, 1K @4.56
3K @5.05, 1K @4.57
3K CD - 16.03 (5.21)0 -
Monday 09/11/20
Bike - (Turbo - 58 Mins)
10 mins - 156W
4 mins - Ramp
2 mins - 132W
(5 mins - 220W (70-75rpm), 3 mins - 174W) X 4
10 mins - 156W
Avg Cadence - 85
Avg Power - 185W
Rehab - 1 Hour
Tuesday 10/11/20
Run - 10.0K 50.18
3K WU - 17.13 (5.44) avhr - 130bpm
300m X 5 (4.20), 1 min/rec
1K (4.43), 2 min/rec
300m X 5 (4.20), 1 min/rec
1K (4.51), 2 min/rec
2K CD - 10.31 (5.14) avhr - 134bpm
Mobility & Core - 40 Mins
Wednesday 11/11/20
Bike - (Turbo - 1.50 Hours)
Avg Cadence - 91
Avg Power - 188W
Avg HR - 141bpm
Thursday 12/11/20
Run - 11.0K 56.06
3K WU - 16.44 (5.34) avhr - 137bpm
2K - 9.11 (4.35) avhr - 154bpm, 2 min/rec
3K - 13.41 (4.33) avhr - 156bpm, 2 min/rec
3K - 16.30 (5.29) avhr - 134bpm
Saturday 14/11/20
Bike - (Turbo - 1.02 Hours)
Avg Cadence - 91
Avg Power - 189W
Avg HR - 139bpm
Sunday 15/11/20
Run - 15.0K 1.13.39
3K WU - 16.44 (5.34) avhr - 129bpm
11K - 51.28 (4.40) avhr - 151bpm
1K - 5.27 (5.27) avhr - 131bpm0 -
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Monday 16/11/20
Rehab - 1 Hour
Bike - (Turbo - 1.05 Hours)
Avg Cadence - 93
Avg Power - 192W
Avg HR - 135bpm
Tuesday 17/11/20
Run - 10.0KM 53.36
3K WU - 17.19 (5.46) avhr - 129bpm
1K - 5.00, 2K - 5.13, 1K - 5.00
3K CD - 15.56 (5.18) avhr - 131bpm
Mobility & Core - 40 Mins
Thursday 19/11/20
Bike - (Turbo - 58 Mins)
Avg Cadence - 92
Avg Power - 195W
Avg HR - 136bpm
Friday 20/11/20
Run - 8.00KM 36.17
3K WU - 16.12 (5.23) avhr - 136bpm
5KTT - 20.05 (4.01) avhr - 170bpm
Saturday 21/11/20
Bike - (Road - 51.28 25.17KM 29.3KPH avhr - 143bpm)
Sunday 22/11/10
Run - 16.0KM 1.22.00
3K WU - 16.50 (5.34) avhr - 125bpm
11K - 54.21 (4.56) avhr - 146bpm
2K - 10.49 (5.24) avhr - 131bpm0 -
Monday 23/11/20
Rehab - 1 Hour
Tuesday 24/11/20
Bike (Turbo - 1.01 Hours)
Avg Cadence - 84
Avg Power - 187W
Avg HR - 132bpm
Wednesday 25/11/20
Run - 12.0KM 58.28
3K WU - 16.33 (5.31) avhr - 128bpm
9K - 41.55 (4.39) avhr - 154bpm
Mobility & Core - 40 Mins
Thursday 26/11/20
Bike - (Turbo - 40 Mins)
3 Min FTP Test
Avg Cadence - 86
Avg Power - 187W
Avg HR - 159bpm
Friday 27/11/20
Bike - (Turbo - 1.05 Hours)
Avg Cadence - 93
Avg Power - 187W
Avg HR - 132bpm
Saturday 28/11/20
Run - 9.0KM 48.04
3K WU - 16.44 (5.34) avhr - 133bpm
4 X 1 K Reps, 1 min/rec
(4.58, 4.57, 4.57, 4.55)
2K CD - 11.33 (5.46) avhr - 126bpm
Sunday 29/11/20
Bike (Turbo - 1.45 Hours)
10 Mins @130W
5 Mins @156W
90 Mins @192W
Avg Cadence - 91
Avg Power - 187W
Avg HR - 137bpm0 -
Monday 30/11/20
Run - 7.60KM 36.50
3K WU - 16.55 (5.38) avhr - 130bpm
(400m, 600m, 800m, 800m, 600m, 400m - Recoveries)
Paces - (4.27, 4.22, 4.29, 4.21, 4.25, 4.19)
(200m @4.00, 20 sec/rec) X 5
Rehab - 1 Hour
Tuesday 01/12/20
Bike (Turbo - 1.01.30)
Avg Cadence - 93
Avg Power - 180W
Avg HR - 135bpm
Mobility & Core - 40 Mins
Wednesday 02/12/20
Run - 10.0KM 50.48
3K WU - 16.42 (5.33) avhr - 129bpm
7K - 34.06 (4.52) avhr - 146bpm
Thursday 03/12/20
Bike - (Turbo - 1.02.30)
Avg Cadence - 89
Avg Power - 189W
Avg HR - 137bpm
Friday 04/12/20
Swim - (1.6K - 45 Mins)
Plan was:
200m Warm up (Paddles)
100m (Paddles)
100m (One Arm Drill)
250m FC Easy
50m X 2 Hard (10 sec/rec)
250m FC Easy
50m x 4 Hard (10 sec/rec)
250m FC Easy
150m Cool Down
Saturday 05/12/20
Run - 19.10KM 1.27.14
3K WU - 16.31 (5.30) avhr - 141bpm
16.10K - 1.10.43 (4.24) avhr - 164bpm
Focus on Fitness 10 Mile Run
First time in about 5 years to complete a run/race if you like.
We started off in groups of 12, fifteen mins apart to ensure we stayed within Covid restrictions. My plan was to start off at about 4.45 pace and see how it went from there. My PB was 1.10.31 from 2015 in Ballycotton. Thought id get near to that time.
Started off at about 4.30 pace, so already quicker than id planned. Settled in to fourth place from our group of 12. Tracking the guy in third place for the first 11K. Reached 5K in 22.25, but was feeling it tough enough, not as easy as id hoped. A little better in the next 5K kept tracking the guy in front, my average pace was 4.27 and reached 10K distance at 44.30.
Next 3K had a slight drag and just worked as best i could to keep the pace. Passed the guy in front and kept working away. At 13K mark, i turned back around for home and put more effort into. Some downhill for the last 3K so managed to pull the average pace back down to 4.24 by the finish line and watched stopped at 1.10.43. No PB but really enjoyable run and happy with that.
Sunday 06/12/20
Bike - (Turbo - 1.20 Hours)
10 mins @130W
5 mins @160W
60 mins @180W
5 mins @130W
Avg Cadence - 91
Avg Power - 170W
Avg HR - 124W0 -
Monday 07/12/20
Swim - (1.6K - 43 Mins)
Plan was:
200m Warm up (Paddles)
100m (Paddles)
100m (One Arm Drill)
100m X 4 (Paddles) (30 sec/rec)
200m (150m Easy, 50m Race pace) X 3
200m Cool Down
Rehab - 1 Hour
Tuesday 08/12/20
Run - 10.0KM 52.48
3K WU - 16.29 (5.29) avhr - 131bpm
2K @5.15, 2K @4.58
3K CD - 15.50 (5.16) avhr - 133bpm
Wednesday 09/12/20
Bike - (Turbo - 1 Hour)
Avg Cadence - 91
Avg Power - 159W
Avg HR - 122bpm
Mobility & Core - 40 Mins
Thursday 10/12/20
Run - 9.0KM 44.13
3K WU - 16.32 (5.30) avhr - 135bpm
6K - 27.41 (4.36) avhr - 156bpm
Friday 11/12/20
Bike (Turbo - 59.30 Mins)
Avg Cadence - 93
Avg Power - 184W
Avg HR - 136bpm
Swim - (1.65K - 46 Mins)
Plan was:
200m Warm up (Paddles)
100m (Paddles)
200m FC
150m Steady
50m X 4 race pace (10 sec/rec)
150m Steady
50m X 4 race pace (10 sec/rec)
150m Steady
50m X 4 race pace (10 sec/rec)
100m Cool Down
Saturday 12/12/20
Run - 16.00KM 1.20.37
3K WU - 16.41 (5.33) avhr - 128bpm
13K - 1.03.56 (4.54) avhr - 148bpm
Sunday 13/12/20
Bike (Turbo - 1.15 Hours)
10 mins @130W
5 mins @156W
45 mins @180W
5 mins @156W
10 mins @130W
Avg Cadence - 93
Avg Power - 165W
Avg HR - 125bpm0 -
Monday 14/12/20
Swim - (2.0K - 53 Mins)
Plan was:
200m Warm up (Paddles)
400m (Paddles)
200m FC Easy
100m X 2 Hard (15 sec/rec)
400m (Paddles)
100m X 2 Hard (15 sec/rec)
200m FC Easy
200m Cool Down
Rehab - 1 Hour
Tuesday 15/12/20
Run - 10.40KM 52.10
3K WU - 16.38 (5.32) avhr - 132bpm
(200m, 400m, 600m @4.15, 1K @4.35 plus recoveries) X 2
3K CD - 16.27 (5.28) avhr - 133bpm
Wednesday 16/12/20
Bike - (Turbo - 55 Mins)
Avg Cadence - 92
Avg Power - 194W
Avg HR - 144bpm
Mobility & Core - 40 Mins
Thursday 17/12/20
Run - 12.12KM 1.03.15
3K - 16.37 (5.31) avhr - 135bpm
(10 mins @4.55, 2 mins/rec) X 3 (Paces - 4.53, 4.54, 4.54)
3K CD - 16.38 (5.32) avhr - 133bpm
Swim - (1.7K - 46 Mins)
Plan was:
200m Warm up (Paddles)
100m (One Arm Drill)
2 X (50m FC, 50m Back, 50m FC)
2 X (100m FC, 25m Fist, 50m FC, 25m Fist, 50m FC)
200m FC Easy
200m (Paddles)
200m CD
Friday 18/12/20
Bike - (Turbo - 1.10.30 Hours)
Avg Cadence - 92
Avg Power - 191W
Avg HR - 143bpm
Saturday 19/12/20
Run - 12.0KM 58.50
3K WU - 16.52 (5.36) avhr - 128bpm
9K - 41.58 (4.39) avhr - 154bpm
Sunday 20/12/20
Bike - (Turbo - 1.45 Hours)
10 mins @130W
5 mins @156W
90 mins @180W
Avg Cadence - 91
Avg Power - 176W
Avg HR - 128bpm0 -
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Monday 21/12/20
Swim - (1.65K)
Plan was:
200m Warm up (Paddles)
100m (One Arm Drill)
200m (Paddles)
150m Steady
50m X 4 Hard (10 sec/rec)
150m Steady
50m X 4 Hard (10 sec/rec)
150m Steady
50m X 4 Hard (10 sec/rec)
100m Cool Down
Rehab - 1 Hour
Tuesday 22/12/20
Bike (Turbo - 1.04 Hours)
Avg Cadence - 88
Avg Power - 186W
Avg HR - 132bpm
Mobility & Core - 40 Mins
Wednesday 23/12/20
Run - 10.0KM 51.39
3K WU - 16.50 (5.36) avhr - 132bpm
800m X 5, 90 secs/rec
Paces (4.35, 4.36, 4.32, 4.31, 4.34)
3K CD - 16.31 (5.30) avhr - 129bpm
Thursday 24/12/20
Bike (Turbo - 1.07 Hours)
Avg Cadence - 89
Avg Power - 192W
Avg HR - 137bpm
Saturday 26/12/20
Walk - 10.44KM 2.25 Hours
Sunday 27/12/20
Bike - (Turbo - 1.30 Hours)
10 mins @130W
5 mins @156W
60 mins @180W
15 mins @194W
Avg Cadence - 89
Avg Power - 178W
Avg HR - 143bpm0 -
Monday 28/12/20
Rehab - 1 Hour
Swim - (1.7K)
Plan was:
200m Warm up (Paddles)
100m (One Arm Drill)
(50m FC, 50m Back, 50m FC) X 2
(100m FC, 25m Fist, 50m FC, 25m Fist, 50m FC) X 2
200m FC Easy
200m (Paddles)
200m Cool Down
Tuesday 29/12/20
Run - 10.0KM 52.29
3K WU - 16.27 (5.28) avhr - 140bpm
2K @ 4.57, 4.51, 2 mins/rec
3K CD - 16.22 (5.27) avhr - 134bpm
Mobility & Core - 40 Mins
Wednesday 30/12/20
Bike (Turbo - 1 Hour)
10 mins @140W
5 mins @Ramp
2 mins @130W
16 mins - Spinning Easy
20 mins @200W
7 mins @130W
Thursday 31/12/20
Run - 13.0KM 1.09.15 (5.19) avhr - 145bpm
Mountain Run
Saturday 02/01/20
Bike - (Turbo - 1.19 Hours)
Avg Cadence - 89
Avg Power - 176W
Avg HR - 135bpm0 -
Monday 04/01/20
Rehab - 1 Hour
Bike (Turbo - 1.01 Hours)
Avg Cadence - 91
Avg Power - 161W
Avg HR - 131bpm
Tuesday 05/01/20
Mobility & Core - 40 Mins
Run - 10.20KM 46.46
3K WU - 15.07 (5.02) avhr - 144bpm
(400m @4.00, 1 min/rec) X 2
(600m @4.05, 90 secs/rec) X 3
(800m @4.05, 2 mins/rec) X 1
(400m @4.00, 1 min/rec) X 2
3K CD - 14.36 (4.51) avhr - 154bpm
Wednesday 06/01/20
Bike (Turbo - 59 Mins)
Avg Cadence - 89
Avg Power - 190W
Avg HR - 142bpm
Thursday 07/01/20
Run - 9.0KM 40.25
3K - 14.52 (4.57) avhr - 145bpm
1K @4.06 (153bpm),
2K @4.04 (164bpm)
1K @4.07 (167bpm)
3K - 9.31 (4.45) avhr - 152bpm
Friday 08/01/20
Bike (Turbo - 2 Hours)
Avg Cadence - 90
Avg Power - 181W
Avg HR - 137bpm
Sunday 09/01/20
Run - 12.0KM 58.42
3K WU - 16.27 (5.28) avhr - 143bpm
9K - 42.15 (4.41) avhr - 153bpm0 -
Monday 11/01/21
Rehab - 1 Hour
Bike (Turbo - 58 Mins)
Avg Cadence - 89
Avg Power - 195W
Avg HR - 136bpm
Tuesday 12/01/21
Run - 10.0KM 45.42
3K WU - 15.45 (5.14) avhr - 134bpm
(300m @3.48, 1 min/rec) X 5, 1K @4.22
(300m @3.50, 1 min/rec) X 5, 1K @4.21
2K CD - 9.46 (4.52) avhr - 142bpm
Mobility & Core - 40 Mins
Wednesday 13/01/21
Bike (Turbo - 1.02 Hours)
Avg Cadence - 91
Avg Power - 189W
Avg HR - 137bpm
Thursday 14/01/21
Run - 12.0KM 57.23
3K WU - 16.03 (5.20) avhr - 139bpm
(2K @4.15, 4.14, 4.15, 2 mins/rec) X 3
3K CD - 15.50 (5.16) avhr - 146bpm
Friday 15/01/21
Bike (Turbo - 1.30 Hours)
10 mins @140W
5 mins @168W
75 mins @192W
Avg Cadence - 91
Avg Power - 186W
Avg HR - 133bpm
Sunday 17/01/21
Run - 13.0KM 1.03.18
3K WU - 16.26 (5.28) avhr - 139bpm
10K - 46.52 (4.41) avhr - 155bpm0 -
Monday 18/01/21
Rehab - 1 Hour
Bike (Turbo - 1.00.30 Hours)
Avg Cadence - 86
Avg Power - 194W
Avg HR - 146bpm
Tuesday 19/01/21
Run - 9.80KM 45.45
3K WU - 16.07 (5.22) avhr - 140bpm
(200/300/200/400/200/600/200/800/200/600/200/400/200/300)
200's @3.48, 300/400 @3.50, 600/800 @4.05
2K CD - 10.38 (5.19) avhr - 138bpm
Mobility & Core - 40 Mins
Wednesday 20/01/21
Bike (Turbo - 1.04.50)
Avg Cadence - 91
Avg Power - 184W
Avg HR - 135bpm
Friday 22/01/21
Run - 10.0KM 48.00
4K WU - 19.44 (4.56) avhr - 145bpm
3K - 12.50 (4.16) avhr - 157bpm
3K - 15.26 (5.08) avhr - 142bpm
Sunday 24/01/21
Run - 14.0KM 1.08.07
3K WU - 16.14 (5.24) avhr - 141bpm
14K - 51.53 (4.42) avhr - 152bpm0 -
Monday 25/01/21
Rehab - 1 Hour
Tuesday 26/01/21
Run - 10.40KM 49.24
3K WU - 14.45 (4.55) avhr - 141bpm
(400m @4.20, 1 min/drills) X 4
(600m @4.20, 1 min/drills) X 3
(1K @4.50, 2 min/rec) X 2
2K CD - 10.16 (5.08) avhr - 141bpm
Wednesday 27/01/21
Mobility & Core - 40 Mins
Thursday 28/01/21
Run - 12.0KM 59.21
3K WU - 15.47 (5.15) avhr - 140bpm
9K - 43.34 (4.50) avhr - 154bpm
Friday 29/01/21
Bike (Turbo - 1 Hour)
Avg Cadence - 90
Avg Power - 177W
Avg HR - 126bpm
Sunday 31/01/21
Run - 15.00KM 1.10.48
3K WU - 14.50 (4.56) avhr - 141bpm
12K - 55.58 (4.39) avhr - 156bpm0 -
Monday 01/02/21
Rehab - 1 Hour
Tuesday 02/02/21
Mobility & Core - 40 Mins
Wednesday 03/02/21
Run - 10.0KM 47.37
3K WU - 15.25 (5.08) avhr - 143bpm
(800m @4.10, 4.13, 4.08, 4.15, 4.14, 90 secs/rec) X 5
3K CD - 15.22 (5.07) avhr - 144bpm
Thursday 04/02/21
Run - 10.08KM 48.41
3K WU - 16.02 (5.19) avhr - 140bpm
(5 mins @4.20, 2 mins/rec)
(7 mins @4.20, 2 mins/rec)
(10 mins @4.20, 2 mins/rec)
2K CD - 10.39 (5.18) avhr - 140bpm
Friday 05/02/21
Mobility & Core - 40 Mins
Saturday 06/02/21
Run - 18.0KM 1.26.50
3K WU - 15.29 (5.09) avhr - 141bpm
15K - 1.11.21 (4.45) avhr - 155bpm0 -
Monday 08/02/21
Rehab - 1 Hour
Bike (Turbo - 20 Mins)
Av Cadence - 87
Avg Power - 122W
Avg HR - 106bpm
Tuesday 09/02/21
Mobility & Core - 40 Mins
Run - 12.0KM 58.17
3K WU - 15.57 (5.19) avhr - 136bpm
(400m @4.18, 1 min/rec) x 5
(800m @4.20, 2 min/rec) X 2
(200m @4.00, 200m @5.20)
3K CD - 15.27 (5.09) avhr - 143bpm
Thursday 11/02/21
Bike (Turbo - 30 Mins)
Avg Cadence - 90
Avg Power - 140W
Avg HR - 117bpm
Friday 12/02/21
Run - 10.60KM 56.14
3K WU - 16.08 (5.21) avhr - 134bpm
Hill Repts (400m @4.23, 400m @6.00) X 7
2K CD - 10.58 (5.29) avhr - 137bpm
Saturday 13/02/21
Bike (Turbo - 45 Mins)
Avg Cadence - 89
Avg Power - 160W
Avg HR - 118bpm
Sunday 14/02/21
Run - 16.0KM 1.13.47
4K - WU - 20.52 (5.13) avhr - 137bpm
9K - 39.02 avhr - 164bpm
(4.22, 4.23, 4.13, 4.23, 4.21, 4.17, 4.22, 4.22, 4.14)
3K CD - 13.52 (4.37) avhr - 158bpm0 -
Monday 15/02/21
Bike (Turbo - 1 Hour)
5 mins @120W
10 mins @160W
45 mins @180W
Avg Cadence - 90
Avg Power - 173W
Avg HR - 127bpm
Tuesday 16/02/21
Run - 10.60KM 51.06
3K WU - 16.00 (5.19) avhr - 138bpm
(200m @4.04, 30 sec/rec) X 6
1K @4.49, 1 min/rec
(200m @4.04, 30 sec/rec) X 6
1K @4.47, 1 min/rec
(200m @4.04, 30 sec/rec) X 6
2K CD - 10.50 (5.24) avhr - 137bpm
Wednesday 17/02/21
Rehab - 1 Hour
Bike (Turbo - 1.04 Hours)
Avg Cadence - 89
Avg Power - 181W
Avg HR - 130bpm
Thursday 18/02/21
Mobility & Core - 40 Mins
Run - 11.69KM 54.59
3K WU - 15.59 (5.19) avhr - 132bpm
(1 min @4.05, 1 min @4.19, 2 mins @4.05, 1.30 mins @4.19, 3 mins @4.05, 2 mins @4.19, 5 mins @4.05, 2 mins @4.19, 3 mins @4.05, 2 mins @4.19, 2 mins @4.05, 1.30 mins @4.19, 1 min @4.05, 1 min @4.19)
2K - 11.00 (5.30) avhr - 135bpm
Saturday 20/02/21
Bike (Turbo - 1.15 Hours)
5 mins @120W
5 mins @140W
5 mins @160W
60 mins @192W (80-85rpm)
Avg Cadence - 84
Avg Power - 185W
Avg HR - 132bpm
Sunday 21/02/21
Run - 16.0KM 1.13.45
3K WU - 15.46 (5.14) avhr - 138bpm
10K - 44.24 (4.26) avhr - 156bpm
Paces (4.28,4.30,4.23,4.29,4.27,4.21,4.21,4.29,4.29,4.22)
3K CD - 13.35 (4.30) avhr - 152bpm0 -
Monday 22/02/21
Rehab - 1 Hour
Bike - (Turbo - 1.05 Hours)
Avg Cadence - 81
Avg Power - 160W
Avg HR - 110bpm
Tuesday 23/02/21
Mobility & Core - 40 Mins
Run - 10.40KM 49.32
3K WU - 14.59 (4.59) avhr - 133bpm
(400m @4.20, 1 min/rec) X 4
(600m @4.21, 1 min/rec) X 3
(1K @4.45, 2 min/rec) X 2
2K CD - 10.14 (5.06) avhr - 133bpm
Wednesday 24/02/21
Bike - (Turbo - 58.30 Mins)
Avg Cadence - 90
Avg Power - 160W
Avg HR - 117bpm
Friday 26/02/21
Run - 10.65KM 51.08
3K WU - 16.56 (5.38) avhr - 123bpm
650m - 3.00 (4.33)
5K - 20.10 (4.02) avhr - 166bpm
2K CD - 11.02 (5.30) avhr - 142bpm
Saturday 27/02/21
Bike - (Road - 69.02KM 2.23.26 28.9KPH)
6K WU - 12.45 28.1KPH avhr 119bpm
63.02K - 2.10.41 28.9KPH avhr - 138bpm
Sunday 28/02/21
Run - 16.0KM 1.18.00
3K WU - 16.33 (5.30) avhr - 130bpm
13K - 1.01.27 (4.43) avhr - 150bpm0 -
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Monday 01/03/21
Rehab - 1 Hour
Tuesday 02/03/21
Bike (Turbo - 1.00.30 Hours)
Avg Cadence - 89
Avg Power - 175W
Avg HR - 125bpm
Wednesday 03/03/21
Mobility & Core - 40 Mins
Run - 10.60KM 51.12
3K WU - 15.56 (5.18) avhr - 141bpm
(200m @3.56, 200m @4.58) X 5
(800m @4.18, 1.30 min/rec) X 2
(300m @4.02, 200m @4.58) X 4
2K CD - 10.38 (5.18) avhr - 130bpm
Thursday 04/03/21
Bike (Road - 71.17KM 2.35.01 27.5kph avhr - 131bpm
Avg Cadence - 88
Avg Power - 178W
Friday 05/03/21
Run - 9.00KM 43.15
3K WU - 16.11 (5.22) avhr - 134bpm
(1K @4.03, 4.03, 4.02, 4.02, 2 min/rec after each rep) X 4
2K - 10.54 (5.26) avhr - 132bpm
Saturday 06/03/21
Bike - (Turbo - 1.06 Hours)
Avg Cadence - 90
Avg Power - 183W
Avg HR - 129bpm
Sunday 07/03/21
Run - 17.0KM 1.22.33
3K WU - 16.30 (5.29) avhr - 129bpm
14K - 1.06.30 (4.42) avhr - 148bpm0 -
Monday 08/03/21
Rehab - 1 Hour
Bike (Turbo - 1.06.20 Hrs)
Avg Cadence - 92
Avg Power - 177W
Avg HR - 126bpm
Tuesday 09/03/21
Run - 9.90km 47.19
3K WU - 15.58 (5.19) avhr - 133bpm
Intervals
2K CD - 9.38 (4.48) avhr - 138bpm
Mobility and Core - 40 Mins
Wednesday 10/03/21
Bike (Turbo - 1.02.30 Hrs)
Avg Cadence - 89
Avg Power - 180W
Avg HR - 128bpm
Friday 12/03/21
Run - 10.60km 56.57
3K WU - 16.27 (5.28) avhr - 147bpm
Hill Repeats - (400m @4.28, 400m @6.03) X 7
2K - 11.01 (5.30) avhr - 122bpm
Saturday 13/03/21
Bike - (Turbo - 2.47 Hours)
Avg Cadence - 81
Avg Power - 162W
Avg HR - 116bpm
Sunday 14/03/21
Run - 18.0km 1.26.05
3K WU - 16.22 (5.26) avhr - 127bpm
15K - 1.09.43 (4.38) avhr - 148bpm0 -
Monday 15/03/21
Rehab - 1 Hour
Tuesday 16/03/21
Bike (Turbo - 1 Hour)
Avg Cadence - 91
Avg Power - 179W
Avg HR - 130bpm
Wednesday 17/03/21
Run - 11.80KM 55.15
3K WU - 16.26 (5.28) avhr - 125bpm
(400m @4.06, 40 sec/rec) X 2
(800m @ 4.08, 90 sec/rec) X 2
(1K @4.12, 2 min/rec) X 2
(800m @4.07, 90 sec/rec) X 2
(400m @4.04, 40 sec/rec) X 2
2K CD - 10.38 (5.19) avhr - 132bpm
Mobility & Core - 40 Mins
Thursday 18/03/21
Bike (Road - 2.44.16 75.07KM Avg Speed 27.4KPH)
Avg Cadence - 87
Avg Power - 173W
Avg HR - 127bpm
Friday 19/03/21
Run - 11.60KM 53.20
3K WU - 14.25 (4.48) avhr - 144bpm
1K - 4.16, 2 min/rec
1.6K - 4.18, 2 min/rec
2K - 4.17, 3 min/rec
1K - 4.16
3K CD - 14.55 (4.58) avhr - 139bpm
Saturday 20/03/21
Bike - (Turbo - 1.05.30)
Avg Cadence - 88
Avg Power - 178W
Avg HR - 124bpm
Sunday 21/03/21
Run - 20.0KM 1.37.45
3K WU - 16.37 (5.31) avhr - 133bpm
17K - 1.21.08 (4.46) avhr - 144bpm0 -
Monday 22/03/21
Rehab - 1 Hour
Bike - (Turbo - 1.00 Hours)
Avg Cadence - 85
Avg Power - 159W
Avg HR - 111bpm
Tuesday 23/03/21
Run - 8.00KM 39.00
3K WU - 16.30 (5.29) avhr - 135bpm
5K - 22.30 (4.30) avhr - 144bpm
Mobility & Core - 40 Mins
Thursday 25/03/21
Bike - (Turbo - 58.30 Mins)
Avg Cadence - 92
Avg Power - 167W
Avg HR - 117bpm
Friday 26/03/21
Run - 10.66KM 52.29
3K WU - 16.46 (5.35) avhr - 132bpm
3 mins - (4.35) - 0.66km
5K - 21.32 (4.18) avhr - 152bpm
2K CD - 11.11 (5.34) avhr - 124bpm
Saturday 27/03/21
Bike (Road - 2.21.49 64.62KM 27.3kph)
Avg Cadence - 87
Avg Power - 178W
Avg HR - 134bpm
Sunday 28/03/21
Run - 21.00KM 1.42.35
3K WU - 16.13 (5.23) avhr - 128bpm
18K - 1.26.32 (4.48) avhr - 147bpm0 -
Monday 29/03/21
Rehab - 1 Hour
Bike (Turbo - 1.04.30 Hours)
Avg Cadence - 91
Avg Power - 194W
Avg HR - 132bpm
Tuesday 30/03/21
Run - 10.60KM 49.15
3K WU - 15.47 (5.15) avhr - 136bpm
(400m @4.06, 1 min/rec) X 5
(800m @4.09, 1 min/rec) X 2
(200m @3.54, 200m @5.04) X 5
2K CD - 9.39 (4.49) avhr - 138bpm
Wednesday 31/03/21
Mobility & Core - 40 mins
Bike - (Turbo - 1.03.30 Hours)
Avg Cadence - 89
Avg Power - 198W
Avg HR - 133bpm
Thursday 01/04/21
Run - 15.40KM 1.13.44
3K WU - 14.45 (4.54) avhr - 137bpm
(1.6K @4.16, 1K @5.15) X 4
2K CD - 10.39 (5.19) avhr - 132bpm
Saturday 03/04/21
Brick
Bike - (Road - 2.00.18 Hours, 58.66KM 29.3kph)
Avg Cadence - 87
Avg Power - 200W
Avg HR - 139bpm
Road - 3K 13.50 (4.36) avhr - 144bpm
Sunday 04/04/21
Run - 16.0KM 1.15.14
3K WU - 15.16 (5.04) avhr - 134bpm
13K - 59.58 (4.36) avhr - 145bpm0 -
Monday 05/04/21
Rehab - 1 Hour
Tuesday 06/04/21
Mobility & Core - 40 Mins
Run - 10.60KM 48.05
3K WU - 15.52 (5.17) avhr - 136bpm
(200m @ 3.50, 30 sec/rec) X 4
(300m @ 3.50, 1 min/rec) X 4
(400m @ 3.57, 1 min/rec) X 4
(1K @ 4.16, 90 sec/rec) X 2
2K CD - 9.40 (4.50) avhr - 142bpm
Thursday 08/05/21
Run - 10.0KM 47.16
3K WU - 15.32 (5.10) avhr - 145bpm
(1K @4.22, 500m @4.15) X 2
(1K @4.22, 1K @4.15)
2K - 10.08 (5.04) avhr - 137bpm
Friday 09/05/21
Bike - (Road - 1.27.04 Hours - 41.88KM)
Avg Cadence - 87
Avg Power - 197W
Avg HR - 139bpm
Avg Speed - 28.9KPH
Saturday 10/05/21
Run - 16.00 1.14.03
3K - WU - 14.59 (4.59) avhr - 138bpm
13K - 59.04 (4.32) avhr - 153bpm
Sunday 11/05/21
Bike (Road - 3.01.20 84.72KM 28.0kph)
Avg Cadence - 82
Avg Power - 182W
Avg HR - 132bpm0 -
Monday 12/04/21
Rehab - 1 Hour
Run - 9.20KM 41.42
3K WU - 15.43 (5.14) avhr - 140bpm
(200m @3.49, 30 sec/rec) X 2
(400m @3.49, 1 min/rec) X 3
(600m @3.55, 2 min/rec) X 3
(800m @3.55, 3 min/rec)
2K CD - 9.40 (4.49) avhr - 143bpm
Tuesday 13/04/21
Bike (Road - 1.28.10 39.45KM 26.8kph)
Avg Cadence - 82
Avg Power - 163W
Avg HR - 125bpm
Mobility & Core - 40 Mins
Friday 16/04/21
Run - 9.60KM 45.05
3K WU - 15.00 (5.00) avhr - 137bpm
(1K @4.14, 2 min/rec) (1.6K @4.12, 3 min/rec) (2K @4.19, 3 min/rec)
2K CD - 10.29 (5.13) avhr - 136bpm
Saturday 17/04/21
Brick
Bike - (Road - 1.37.11 46.38KM 28.6kph)
Avg Cadence - 85
Avg Power - 189W
Avg HR - 143bpm
Run - 9.0KM 42.32
3K WU - 15.57 (5.18) avhr - 136bpm
6K - 26.35 (4.25) avhr - 161bpm
(Reps for 6K, 4.29, 4.24, 4.29, 4.23, 4.28, 4.19)
Sunday 18/04/21
Bike - (Road - 2.59 Hours 80.92KM 27.1kph)
Avg Cadence - 85
Avg Power - 164W
Avg HR - 126bpm0 -
Monday 19/04/21
Rehab - 1 Hour
Mobility & Core - 40 Mins
Tuesday 20/04/21
Bike (Turbo - 1.05 Hours)
Avg Cadence - 85
Avg Power - 174W
Avg HR - 134bpm
Wednesday 21/04/21
Run - 8.0KM 40.36
3K WU - 16.14 (5.24) avhr - 135bpm
5K - 24.22 (4.51) avhr - 148bpm
Thursday 22/04/21
Bike (Road - 3.14.18 90.09KM 27.8kph)
Avg Cadence - 86
Avg Power - 177W
Avg HR - 138bpm
Friday 23/04/21
Run - 17.0KM 1.21.09
3K - 15.09 (5.03)
14K - 1.06.00 (4.42)
Saturday 24/04/21
Bike (Turbo - 1.06 Hours)
Avg Cadence - 89
Avg Power - 183W
Sunday 25/04/21
Run - 11.0KM 52.10
3K WU - 14.53 (4.57)
6K - 26.29 (4.24) Reps were (4.24, 4.26, 4.23, 4.23, 4.27, 4.23)
2K CD - 10.48 (5.24)0 -
Monday 26/04/21
Bike - (Turbo - 1.19 Hours)
Avg Cadence - 90
Avg Power - 173W
Tuesday 27/04/21
Run - 9.60KM 44.07
3K - 15.48 (5.16)
(400m @3.54, 1 min/rec) X 2
(600m @3.57, 1 min/rec) X 2
(800m @ 4.02, 2 min/rec) X 2
(1K @4.22, 2 min/rec)
2K CD - 9.36 (4.47)
Mobility & Core - 40 Mins
Wednesday 28/04/21
Bike - (Road - 1.30.27 44.55KM 29.6kph)
Avg Cadence - 85
Avg Power - 196W
Thursday 29/04/21
Rehab - 1 Hour
Friday 30/04/21
Run - 11.0KM 50.46
3K WU - 14.55 (4.57)
2K Reps, 3 min/rec. Pace of reps (4.15, 4.13, 4.14)
2K CD - 10.27 (5.13)
Saturday 01/05/21
Brick - Bike (Road - 1.24.38 42.48KM 30.1kph)
Avg Cadence - 88
Avg Power - 201W
Avg HR - 150bpm
Brick - Run - 5.0KM 22.21
1K WU -@5.12
1K @ 4.19, 9O sec/rec
2K @4.17, 90 sec/rec
1K @4.16,
Sunday 02/05/21
Bike - (Road - 3.21.00 90.56KM 27.0kph)
Avg Cadence - 85
Avg Power - 163W
Avg HR - 126bpm0 -
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Tuesday 04/05/21
Bike (Turbo - 1.06 Hours)
Avg Cadence - 90
Avg Power - 170W
Avg HR - 125bpm
Wednesday 05/05/21
Run - 10.0KM 50.54
3K - WU - 16.08 (5.22) avhr - 146bpm
7K - 34.46 (4.57) avhr - 139bpm
Rehab - 1 Hour
Thursday 06/05/21
Bike - (Road 1.22.16 41.3KM Avg Speed - 41.3KM)
Avg Cadence - 84
Avg Power - 199W
Avg HR - 140bpm
Mobility & Core - 40 Mins
Saturday 08/05/21
Half Marathon
Done a socially distance Half marathon timed run with my coach on Saturday morning. There were three of us in our group.
Stayed together for the first 10 KM, then i felt strong and pushed on myself. As i didn't know the area, i ended up getting lost and running an extra KM.
Stopped my watch at 21.11KM in order to get a Half Marathon time.
Timed at 1.31.24 for me which is a three minute PB.
Wore the Nike Vaporflys for the first time. i think they contributed to about 2 minutes of that time. Felt a 1.33/1.34 was on with my training.
Noticed a considerable freshness in my legs during the run, which I put down to the runners, meant i was in good shape to push on on the second half of the run. Ran the first half in 4.32 pace, mostly uphill, second half ran at 4.08 pace which was mostly downhill.
Really happy with that, 6 years since i ran my last half marathon and thought my PB's were behind me.
Sunday 09/05/21
Bike (Turbo - 1.30 Hours)
Avg Cadence - 88
Avg Power - 162W
Avg HR - 118bpm0
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