Keep Improving

Monday 10/05/21

Rehab - 1 Hour

Bike - (Turbo - 1 Hour)

Avg Cadence - 90
Avg Power - 170W
Avg HR - 129bpm

Tuesday 11/05/21

Run - 9.76KM 48.51
3K WU - 15.39 (5.12) avhr - 139bpm
2 X
200m - @4.15
400m - @4.20
600m - @4.21
2 min/jog rec @5.04
2K CD - 10.48 (5.23) avhr - 133bpm

Mobility and Core - 40 Mins

Wednesday 12/05/21

Bike - (Turbo - 1.15 Hours)

Avg Cadence - 90
Avg Power - 182W
Avg HR - 130bpm

Thursday 13/05/21

Run - 10.0KM 47.28
3K WU - 14.54 (4.57) avhr - 132bpm
5K - 21.42 (4.20) avhr - 152bpm
2K CD - 10.52 (5.25) avhr - 129bpm

Friday 14/05/21

Bike (Road - 3.42.20 108.95KM 29.4kph)

Avg Cadence - 83
Avg Power - 170W
Avg HR - 136bpm

Sunday 16/05/21

Run - 16.00KM 1.18.38
3K WU - 16.06 (5.22) avhr - 137bpm
13K - 1.02.32 (4.48) avhr - 153bpm

Swim - (River)
First swim in 4.5 Months. Bit aprehensive about it.
965m - 24.24 2.31/100m

Monday 24/05/21

Swim - (River - 1.3KM 47.58)

Tuesday 25/05/21

Run - 9.0KM 42.49
3K WU - 15.54 (5.18) avhr - 150bpm
(300m @4.02, 100m @5.00) X 10
2K CD - 9.49 (4.54) avhr - 140bpm

Rehab - 1 Hour

Wednesday 26/05/21

Bike (Road - 57.39 28KM)
15 mins WU
16KTT - 27.39 34.7KPH
15 mins CD

Avg Cadence - 91
Avg Power - 238W
Avg HR - 162bpm

Thursday 27/05/21

Run - 11.0KM 49.49
3K WU - 14.49 (4.56) avhr - 145bpm
(2K - 4.11, 4.09, 4.14 - 2 mins/rec) X 3
2K CD - 9.54 (4.56) avhr - 144bpm

Saturday 29/05/21

Bike (Road - 4.00.57 101.77KM 25.3KPH)

Avg Cadence - 85
Avg Power - 171W
Avg HR - 137bpm

Sunday 30/05/21

Run - 20.00KM 1.35.37
3K WU - 15.34 (5.10) avhr - 132bpm
17K - 1.19.53 (4.41) avhr - 156bpm

Swim - (Sea - 1.29K 30.29)

Monday 07/06/21

Rehab - 1 Hour

Swim (2K - 55 Mins)

200m Warm up
500m (Paddles) (2 min/rec) X 3
300m Cool Down

Tuesday 08/06/21

Swim (2K - 53 Mins)

200m Warm up
500m FC (1 min/rec) X 3
300m Cool Down

Run - 8.70KM 39.41
3K WU - 15.29 (5.09) avhr - 133bpm
(200m @4.05, 30 sec/rec) X 5
(300m @3.52, 40 sec/rec) X 3
(400m @3.56, 1 min/rec) X 2
(200m @3.58, 30 sec/rec) X 5
2K CD - 9.31 (4.45) avhr - 138bpm

Wednesday 09/06/21

Run - 11.0KM 57.54
3K WU - 16.35 (5.31) avhr - 151bpm
8K - 41.19 (5.09) avhr - 136bpm

Friday 11/06/21

Bike - 30 mins Warm up & Cool Down

16K TT - 28.02 (34.2KPH)

Avg Cadence - 91
Avg Power - 247W
Avg HR - 162bpm

Swim - (2K - 53 Mins)

200m Warm up
500m (Paddles) (2 mins/rec)
300m Cool Down

Saturday 12/06/21

Bike - 116.78KM 4.01.02 (29.1kph)

Avg Cadence - 85
Avg Power - 173W
Avg HR - 136bpm

Sunday 13/06/21

Rehab - 1.30 Hours

Monday 21/06/21

Swim - (2.9K - 1.10 Hours)

200m Warm up
500m FC (1 min/rec) X 5
200m Cool Down

Rehab - 1 Hour

Tuesday 22/06/21

Bike (Turbo - 59.40 Mins)

Avg Cadence - 91
Avg Power - 175W
Avg HR - 144bpm

Wednesday 23/06/21

Run - 14.0KM 1.06.05
3K WU - 15.04 (5.01) avhr - 137bpm
(3K reps, 2 mins/rec) X 3 (Paces - 4.29, 4.29, 4.28)
2K CD - 10.40 (5.20) avhr - 144bpm

Thursday 24/06/21

Bike (Road - 47.3KM 1.50.00 26.0KPH)

Friday 25/06/21

Swim - (2.9K - 1.12 Hours)

200m Warm up
500m (Paddles) (90 sec/rec) X 5
200m Cool Down

Saturday 26/06/21

Run - 24.0KM 2.00.10
3K WU - 15.27 (5.08) avhr - 138bpm
21K - 1.44.43 (4.58) avhr - 146bpm

Sunday 27/06/21

Bike - (Road - 125.83KM 4.18.52 29.2KPH)

Avg Cadence - 82
Avg Power - 171W
Avg HR - 138bpm

Tuesday 20/07/21

Bike (Turbo - 1 Hour)

Avg Cadence - 87

Avg Power - 141W

Avg HR - 111bpm

Wednesday 21/07/21

Run - 7.0KM 38.14 (5.27) avhr - 133bpm

Swim - 3.0KM 1.03.01 (2.05/100m)

Thursday 22/07/21

Bike (Road - 134.90KM 4.51.19 27.5KPH)

Avg Cadence - 85

Avg Power - 155W

Avg HR - 127bpm

Friday 23/07/21

Run - 21.0KM 1.48.54 (5.11) avhr - 136bpm

Saturday 24/07/21

Bike (Turbo - 1.11 Hours)

Avg Cadence - 84

Avg Power - 163W

Avg HR - 119bpm

Sunday 25/07/21

Run - 15.0KM 1.15.37

3K WU - 16.37 (5.32) avhr - 140bpm

(1K @4.54, 1 min/rec) X 10

2K CD - 11.00 (5.30) avhr - 119bpm

Monday 02/08/21

Rehab - 1 Hour

Tuesday 02/08/21

Run - 10.0KM 50.44

3K WU - 16.03 (5.21) avhr - 129bpm

(1K @4.38, 1K @4.58) X 2

3K CD - 15.29 (5.09) avhr - 130bpm

Swim - (River) (2.06KM 43.22 2.06/100m)

Thursday 05/08/21

Bike - 13.3KM 44.57 17.7kph

Avg Cadence - 65

Avg Power - 63W

Friday 06/08/21

Run - 3.86KM 20.58 (5.26)

Sunday 07/08/21

Ironman Tallinn

This event had been deferred from last year. This was my main goal this year to get a second full Ironman completed.

Training went well, and was looking forward to seeing where i was at. It was my first Triathlon since Barcelona IM 2019.

Arrived in Tallinn on Wednesday and really nice weather, blue skies, Temps of low 20 degrees, low wind. All week the weather was beautiful.

However that was all planned to change on Sunday for the event. My initial goal was to complete this with a sub 11 hour.

However, this went out the window when i saw the weather forecast and in the end finishing was an achievement in itself.

Swim

The swim was scheduled to take place in Lake Harku. One lap of the lake. My target time was 1.20 Hour as im not the best swimmer.

Very nervous at the start as per usual. Started near the back of the field due to my predicted time. This did not go well for me. Struggled from the beginning. The lake was very brown with lots of sediment. Their was no visibility under the water, and when i raised my head up to sight i could not see the buoys due to my googles fogging up and dark morning due to weather conditions. I had to stop on about half a dozen occasions to see where i was going. Really struggled for the first 300 meters and thought at one point, id have to quit as i was struggling to see where i was going, breathing was struggling due to my nerviousness.

Very windy and the lake was very choppy in places. I had not trained in the sea this year, only the local river which is very calm. I had a sick feeling in my stomach and vomited twice on the swim. Also started to get cramps in both my legs from bout 2K out. With all these issues, i was expecting to be slow, but i was even slower than i thought and knocked my confidence a bit.

Got out of the lake in a time of 1.29.05, way slower than i'd hoped.

T1

Again slow going through here. Was pelting down with rain and was trying to decided whether to wear a cycling top over the Trisuit. In the end i did and was glad i did. T1 approx 7 mins.

Bike

This was the worse part of the day. In Barcelona i had averaged 32.4kph and achieved a time of 5.33 Hours. I was aiming for 5.40, but knew this was not going to happen now, due to the conditions. Torrential rain fell all day, slippy conditions, winds of 30kph. Met a couple of people who came off at roundabouts and their day ended early.

From the beginning, i had no legs. My plan was to average about 175-180Watts for the duration, but at the start i was at about 170 and hanging on. Over the course of the bike, i found it a huge mental battle to keep going. My goal time was gone big time, weather was biblical at times. Stopped on three occasions to go to the toilet as mentally my mindset had changed to just finish. Managed to work through the course, nutrition stategy changed as one of my bottles felt off my bike in the first kilometer.

In the end i finished the bike in 6.21.24 at 28.1kph. So really poor, my average power was 160W, about 20Watts lower than id planned with times also being affected by the weather.

T2

Another slow Transition, bout 10 mins, again trying to change out of my gear which was soaking.

Run

Try to motivate myself for the run. Had not much confidence due to struggling in the bike/run and was thinking their must be something wrong with me. Took gels every 5K and water every station with some Coke and Bananas later on. Started off ok at about 3.40-3.45 pace. Was going well and managed to hold that pace until 30K. Then the wheels came off and just hung on as best i could till the end.

Finished in 3.53.42, so slipped a little in the last 10K. Was happy enough with the run, little slower than planned. But i passed hundreds of runners and enjoyed the run, even though the course is not great.

Overall time was 12.02 which was a good hour outside my target. Spoke to another few lads that competed on the day and all were between 30-70 mins off their target time. Definitely influenced by conditions but also by a poor bike performance.

Delighted to have completed my second Ironman and with a good run performance. Lots to think about, not really sure what happened with the bike. Will have to take a look at my bike as its not improving to my satisfaction.

Monday 23/08/21

Bike (Turbo - 1.00 Hour)

Avg Cadence - 94

Avg Power - 148W

Avg HR - 124bpm

Tuesday 24/08/21

Rehab - 1 Hour

Hike - (Slievenamon Hike - 2.10 Hours - With the Family)

Thursday 26/08/21

Run - 10.0KM 51.22 (5.08) avhr - 134bpm

Friday 27/08/21

Bike (Road - 61.1KM 1.58.59 30.8kph)

Avg Cadence - 89

Avg Power - 195W

Avg HR - 145bpm

Saturday 28/08/21

Rehab - 1 Hour

Sunday 29/08/21

Hike (Glenadalough Hike - 4.15 Hours - with the Family)

Monday 06/09/21

Weights - (45 Mins)

Completed 3 Sets X 10 Reps

Chest Press - 35kg, Leg Abductors - 50kg, Leg Adductors - 50kg, Lat Pulldown - 35kg, Leg Curls - 15kg, Shoulder Press - 12.5kg, Glutes - 45kg, Landmine - 5kg & Bar, Leg Press - 65kg

Rehab - 1 Hour

Tuesday 07/09/21

Bike - (Turbo - 1 Hour)

Avg Cadence - 88

Avg Power - 162W

Avg HR - 129bpm

Thursday 09/09/21

Run - 10.0km 51.35 (5.10) avhr - 152bpm

Friday 10/09/21

Bike - Charity Cycle (Road - 149KM 4.35.20 Avg Speed - 32.5kph)

Avg Cadence - 85

Avg Power - 164W

Avg HR - 140bpm

Saturday 11/09/21

Run - 10.0km 51.22 (5.08) avhr - 139bpm

Sunday 12/09/21

Weights - 45 Mins

Completed 3 Sets X 10 Reps

Chest Press - 35kg, Leg Abductors - 55kg, Leg Adductors - 55kg, Lat Pulldown - 37.5kg, Leg Curls - 15kg, Shoulder Press - 15kg, Glutes - 47.5kg, Landmine - 5kg & Bar, Leg Press - 67.5kg

Monday 20/09/21

Weights - 45 Mins

Chest Press - 35kg, Leg Abductors - 65kg, Leg Adductors - 65kg, Lat Pulldown - 40kg, Leg Curls - 17.5kg, Shoulder Press - 15kg, Glutes - 50kg, Landmine - 5kg & Bar, Leg Press - 70kg

Rehab - 1 Hour

Tuesday 21/09/21

Run - 8.70KM 39.31

3K WU - 15.40 (5.13) avhr - 132bpm

(200m @3.52, 200m rec) X 5, (300m @3.56, 2 min/rec) X 3, (400m @3.50, 2 min/rec) X 2, (200m @3.46, 200m rec) X 5

2K CD - 9.37 (4.49) avhr - 142bpm

Wednesday 22/09/21

Bike - (Turbo - 1.07 Hours)

Avg Cadence - 88

Avg Power - 171W

Avg HR - 132bpm

Thursday 23/09/21

Run - 8.00KM 38.55

3K WU - 16.03 (5.20) avhr - 129bpm

(1K , 3 mins/rec) X 3 Paces were (4.19, 4.19, 4.17)

2K CD - 9.57 (4.58) avhr - 139bpm

Friday 24/09/21

Weights - 45 Mins

Chest Press - 37.5kg, Leg Abductors - 70kg, Lat Pulldown - 40kg, Leg Curls - 20kg, Shoulder Press - 15kg, Glutes - 52.5kg, Landmine - 5kg & Bar, Leg Press - 75kg

Saturday 25/09/21

Bike (Road - Club Spin - 93.9KM 3.11.09 Avg Speed - 29.5kph)

Avg Cadence - 82

Avg Power - 150W

Avg HR - 130bpm

Sunday 26/09/21

Run - 13.0KM 1.02.33

3K WU - 15.26 (5.08) avhr - 143bpm

10K - 47.07 (4.42) avhr - 151bpm

Monday 04/10/21

Weights - 50 Mins

Chest Press - 40kg, Leg Abductors - 85kg, Leg Adductors - 85kg, Lat Pulldown - 42.5kg, Leg Curls - 25kg, Shoulder Press - 15kg, Glutes - 55kg, Landmine - 5kg & Bar, Leg Press - 90kg

Bike (Turbo - 1.01 Hours)

Avg Cadence - 91

Avg Power - 188W

Avg HR - 132bpm

Tuesday 05/10/21

Run - 10.80KM 53.44

3K WU - 16.21 (5.26) avhr - 144bpm

(300m @4.09, 100m @5.04 X 4, 3 mins/rec) X 3

3K CD - 16.20 (5.26) avhr - 132bpm

Rehab - 1 Hour

Wednesday 06/10/21

Bike (Turbo - 1.01 Hours)

Avg Cadence - 89

Avg Power - 187W

Avg HR - 138bpm

Thursday 07/10/21

Run - 9.50KM 46.27

3K WU - 15.59 (5.19) avhr - 135bpm

(1K @4.29, 2 mins/rec), (1.5K @4.32, 2 mins/rec), (2K @4.35, 3 mins/rec)

2K CD - 10.01 (5.01) avhr - 141bpm

Friday 08/10/21

Weights - 50 Mins

Chest Press - 40kg, Leg Abductors - 90kg, Leg Adductors - 90kg, Lat Pulldown - 42.5kg, Leg Curls - 27.5kg, Shoulder Press - 17.5kg, Glutes - 55kg, Landmine - 5kg & Bar, Leg Press - 90kg

Saturday 09/10/21

Run - 16.00KM 1.16.26

3K WU - 15.35 (5.11) avhr - 136bpm

13K - 1.00.51 (4.40) avhr - 151bpm

Sunday 10/10/21

Bike - (Road - Club Spin - 82.4KM 2.41.29 Avg Speed - 30.6KPH)

Avg Cadence - 84

Avg Power - 152

Avg HR - 123bpm

Monday 18/10/21

Weights - 50 Mins

Chest Press - 40kg, Leg Abductors - 100kg, Leg Adductors - 100kg, Lat Pulldown - 42.5kg, Leg Curls - 32.5kg, Shoulder Press - 17.5kg, Glutes - 57.5kg, Landmine - 5kg & Bar, Leg Press - 95kg

Bike - (Turbo - 1 Hour)

Avg Cadence - 90

Avg Power - 181W

Avg HR - 125bpm

Tuesday 19/10/21

Run - 8.00KM 39.26

3k WU - 15.37 (5.11) avhr - 137bpm

5K - 23.49 (4.45) avhr - 146bpm

Wednesday 20/10/21

Bike - (Turbo - 1 Hour)

Avg Cadence - 90

Avg Power - 186W

Avg HR - 129bpm

Thursday 21/10/21

Run - 9.00KM 43.35

3K - WU - 15.31 (5.10) avhr - 144bpm

(1K @4.28, 90 secs/rec) X 4

2K CD - 10.12 (5.05)

Rehab - 1 Hour

Saturday 23/10/21

Bike - (Turbo - 2 Hours)

Avg Cadence - 82

Avg Power - 179W

Avg HR - 134bpm

Sunday 24/10/21

Run - 17.00KM 1.22.15

3K WU - 15.37 (5.11) avhr - 135bpm

14K - 1.06.38 (4.45) avhr - 155bpm

Monday 01/11/21

Bike - (Turbo - 1.01.30)

Avg Cadence - 89

Avg Power - 185W

Avg HR - 127bpm

Rehab - 1 Hour

Tuesday 02/11/21

Run - 8.60KM 40.06

3K WU - 15.38 (5.12) avhr - 137bpm

(200m @3.55, 30 sec/rec) X 2, (300m @3.56, 1 min/rec), (600m @3.59, 2 min/rec), (400m @3.52, 1 min/rec) X 2

(800m @3.56, 2 min/rec), (200m @3.49, 30 sec/rec) X 2

2K CD - 10.23 (5.11) avhr - 137bpm

Weights - 50 Mins

Chest Press - 40kg, Leg Abductors - 100kg, Leg Adductors - 100kg, Lat Pulldown - 42.5kg, Leg Curls - 32.5kg, Shoulder Press - 17.5kg, Glutes - 57.5kg, Landmine - 5kg & Bar, Leg Press - 95kg

Wednesday 03/11/21

Bike - (Turbo - 1.00.00)

Avg Cadence - 88

Avg Power - 190W

Avg HR - 133bpm

Thursday 04/11/21

Run - 11.0KM 50.17

3K WU - 14.28 (4.48) avhr - 145bpm

(1K @4.03, 1K @4.17, 3 mins/rec) X 3

2K CD - 10.49 (5.23) avhr - 138bpm

Friday 05/11/21

Weights - 45 Mins

Chest Press - 40kg, Leg Adductors - 105kg, Lat Pulldown - 42.5kg, Leg Curls - 35kg, Shoulder Press - 17.5kg, Glutes - 60kg, Landmine - 5kg & Bar, Leg Press - 95kg

Saturday 06/11/21

Run - 15.0KM 1.08.25

3K WU - 14.45 (4.55) avhr - 141bpm

(2K @4.30, 2K @4.23), (2K @4.31, 2K @4.21), (1K @4.30)

2K CD - 9.39 (4.48) avhr - 145bpm

Sunday 07/11/21

Bike (Road - 53.70KM 1.56.43 Avg Speed - 27.6kph)

Avg Cadence - 87

Avg Power - 180W

Avg HR - 131bpm

Monday 15/11/21

Weights - 45 Mins

Chest Press - 40kg, Leg Adductors - 105kg, Lat Pulldown - 42.5kg, Leg Curls - 35kg, Shoulder Press - 17.5kg, Glutes - 60kg, Landmine - 5kg & Bar, Leg Press - 95kg

Tuesday 16/11/21

Run - 7.40KM 37.29

3K WU - 16.12 (5.24)

(200m @4.17, 90 secs/rec) X 2, (400m @4.18, 90 secs/rec) X 2, (600m @4.20, 2 mins/rec) X 2

2K CD - 10.55 (5.28)

Rehab - 1 Hour

Wednesday 17/11/21

Bike - (Turbo - 1 Hour)

Avg Cadence - 86

Avg Power - 163W

Thursday 18/11/21

Run - 8.00KM 40.30

3K WU - 15.45 (5.15)

5K - 24.45 (4.59, 4.49, 4.59, 4.49, 5.07)

Saturday 19/11/21

Beat the Train 10 Mile Run

Decided to give this one a go. Ran a 10 mile run 12 months ago on the same course and finished in 1.10.41 which was ten seconds outside my PB. Felt confident i could beat this. Training has been going well, feeling good on some hard sessions and was going to wear my vaporflys which are worth a couple of mins to me.

Plan was to set off at 4.20 pace and hopefully after 5 KM's to up the pace slightly. Started with the 70 minute pacer, but almost immediately i started off too fast. Went off in front of the pacer with four other runners at 4.10 pace. My legs didnt want to seem to slow down and so i chanced staying at this pace as it felt ok. After about 5 KM's, the average pace was 4.08 and the course started to get a little lumpy. I let the four guys go in front of me and i stayed about 30 meters behind. I managed to hold this pace. Over the next three KM's, i passed two of the runners that had moved ahead and a couple of others that had started with the 65 minute pacer and fallen behind.

i went through 10K in 41.25 and was working hard. Passed another of the original group of four and another couple of runners from 65 minute group. My average pace was now 4.07 and i was holding this but was aware that the last 2KM had an uphill drag. Managed to keep hold of this pace, passed one or two other runners and was really feeling it on the last KM. Was aware that it was going to be a big PB, but just wanted to hold the pace until the end to get the best result possible. Delighted at the finish with a time of 1.06.44 PB (Nearly 4 minute PB).

Sunday 20/11/21

Hike - 10.66KM 2.28.00 Hours

Decided to loosen out the legs with a family hike on Sunday Morning. Legs stiff and sore, but not too bad.

Monday 29/11/21

Bike (Turbo - 1 Hour)

Avg Cadence - 85

Avg Power - 185W

Avg HR - 135bpm

Weights - 50 Mins

Chest Press - 40kg, Leg Abductors - 105kg, Leg Adductors - 105kg, Lat Pulldown - 42.5kg, Leg Curls - 35kg, Shoulder Press - 17.5kg, Glutes - 60kg, Landmine - 5kg + bar, Leg Press - 95kg

Tuesday 30/11/21

Run - 9.60KM 43.15

3K WU - 15.36 (5.11) avhr - 148bpm

(400m @3.57, 1 min/rec, 800m @4.01, 2 mins/rec) X3

(200m @3.33, 40 secs/rec) X 5

2K CD - 9.41 (4.50) avhr - 155bpm

Rehab - 1 Hour

Wednesday 01/12/21

Bike (Turbo - 1.06.30)

Avg Cadence - 87

Avg Power - 177W

Avg HR - 124bpm

Thursday 02/12/21

Weights - 50 Mins - 3 Sets X 10 Reps

Chest Press - 40kg, Leg Abductors - 110kg, Leg Adductors - 110kg, Lat Pulldown - 45kg, Leg Curls - 37.5kg, Shoulder Press - 17.5kg, Glutes - 60kg, Landmine - 5kg + bar, Leg Press - 100kg

Friday 03/12/21

Run 21.0KM 1.42.08

3K WU - 15.42 (5.13) avhr - 140bpm

18K - 1.26.26 (4.48) avhr - 154bpm

Saturday 04/12/21

Bike (Turbo - 1.30 Hours)

Avg Cadence - 81

Avg Power - 173W

Avg HR - 128bpm

Sunday 05/12/21

Run - 10.0KM 45.54

3K WU - 14.28 (4.49) avhr - 145bpm

(1K @4.09, 2 mins/rec) X 4

3K CD - 14.50 (4.56) avhr - 141bpm