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Comments

  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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)


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 Hour


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 146bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 @140W


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 122bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 137bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 125bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 146bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 131bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 151bpm


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  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 149bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 147bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 147bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 146bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 146bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 142bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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)


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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)


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 134bpm


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  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 151bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 134bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 133bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 127bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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)


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 131bpm


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  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 131bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 137bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 124W


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 125bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 128bpm


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  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 143bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 135bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 153bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 155bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 152bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 156bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 155bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 158bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 152bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 150bpm


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  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 148bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 148bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 144bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 147bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 145bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 132bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 126bpm


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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)


  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 126bpm


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  • Registered Users Posts: 1,703 ✭✭✭PDCAT


    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 - 118bpm


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