Keep Improving

Monday 13/12/21

Weights - 50 Mins - 3 Sets X 10 Reps

Chest Press - 40kg, Leg Abductors - 120kg, Leg Adductors - 120kg, Lat Pulldown - 45kg, Leg Curls - 37.5kg, Shoulder Press - 20kg, Glutes - 65kg, Landmine - 5kg + bar, Leg Press - 105kg

Rehab - 1 Hour

Tuesday 14/12/21

Run - 9.80KM 49.24

3K WU - 16.12 (5.23) avhr - 153bpm

(200m @4.14, 2 mins/rec, 400m @4.28, 2 mins/rec, 600m @4.29, 2 mins/rec) X 2

2K CD - 10.52 (5.26) avhr - 132bpm

Wednesday 15/12/21

Bike (Turbo - 1.00 Hour)

Avg Cadence - 91

Avg Power - 157W

Avg HR - 113bpm

Thursday 16/12/21

Run - 10.0KM 49.32

3K WU - 16.24 (5.28) avhr - 134bpm

(1K @4.30, 2K @4.40) X 2

1K CD - 5.28 (5.28) avhr - 133bpm

Saturday 18/12/21

Run - Warm up - 3.00KM 15.38 (5.12) avhr - 136bpm

Focus on Fitness Half Marathon

My Coach organised a Half Marathon for saturday morning and 16 of us took part.

I had ran a PB of 1.31.24 in May. Based on my 10 mile race time of 4 weeks ago, i was hoping to go under 90 minutes for the first time.

Started off conservatively, at about 4.25 avg pace. The first 10 KM's had a gradual up hill which i found tougher than expected. I had ran the course last May and found it a very comfortable course. However, today, i struggled all the way through, never felt great. Both legs were hurting more than expected. Had received my booster vaccine on Wednesday and was under the weather Thursday, but felt fine since, so not sure if it had any impact. Managed to reach the 10KM mark averaging about 4.23 per KM, and was hoping to kick on a little bit for the rest of the run as their was some good downhill stretches.

Took a gel at 11KM and concentrated on picking up the pace. Legs were feeling it though and unable to increase pace by a significant amount. Nevertheless, with the downhill stretches, i was gaining some time. By 18 KM, my average pace was at 4.20 per KM and a fast last section mostly downhill helped. Last 3 KM's i ran in 4.05, 4.10, 4.04.

Finished in a time of 1.31.04 PB, which was a PB of 20 seconds. Not exactly the result i was looking for. But nevertheless a PB even, though i didn't feel great all through. Managed to finish 4th out of the 16 runners, which i was happy with.

Thanks Murph_D. Overall i was happy with the run. Think on a very flat course, i might nip under the 90 minutes.

Think you might be right about the gel. Dont think i needed it and didnt feel like i got a boost from it. My coach had said to me to take a gel,but to be honest over that distance i don't think it gave me much help.

Monday 27/12/21

Rehab - 1 Hour

Tuesday 28/12/21

Run - 9.80KM 45.52

3K WU - 15.39 (5.12) avhr - 152bpm

(100m @4.04, 200/300/400/600/800m @4.18 with recs)

(1K @4.20, 2 mins/rec) X 2

2K CD - 9.35 (4.47) avhr - 150bpm

Wednesday 29/12/21

Bike (Turbo - 40 mins)

Avg Cadence - 93

Avg Power - 169W

Avg HR - 130bpm

Thursday 30/12/21

Run - 9.00KM 43.45

3K WU - 15.41 (5.13) avhr - 141bpm

(1K @4.25, 3 mins/rec), (2K @4.28, 3 mins/rec), (1K @4.23, 3 mins/rec)

2K CD - 10.20 (5.10) avhr - 143bpm

Friday 31/12/21

Bike (Turbo - 40 Mins)

Avg Cadence - 94

Avg Power - 170W

Avg HR - 121bpm

Saturday 01/01/22

Run - 13.0KM 1.03.26 (4.52)

Mountain run. Normally do this run every New Year. Very hilly run and great way to blow off the cobwebs.

Tough but really enjoyed it.

Monday 10/01/22

Weights - 50 Mins - 3 Sets X 10 Reps

Chest Press - 40kg, Leg Abductors - 120kg, Leg Adductors - 120kg, Lat Pulldown - 45kg, Leg Curls - 40kg, Shoulder Press - 20kg, Glutes - 70kg, Landmine - 5kg + bar, Leg Press - 110kg

Bike (Turbo - 1.00 Hours)

Avg Cadence - 87

Avg Power - 170W

Avg HR - 126bpm

Tuesday 11/01/22

Run - 9.00KM 41.33

3K WU - 15.48 (5.15) avhr - 133bpm

(200m @4.00, 1 min/rec) X 4, (400m @4.04, 1 min/rec) X 3, (600m @4.09, 90 secs/rec) X 2, (200m @3.58, 1 min/rec) X 4

2K CD - 9.33 (4.46) avhr - 142bpm

Rehab - 1 Hour

Wednesday 12/01/22

Bike (Turbo - 1.00 Hours)

Avg Cadence - 87

Avg Power - 194

Avg HR - 143bpm

Thursday 13/01/22

Run - 9.50KM 44.23

3K WU - 15.17 (5.05) avhr - 139bpm

(1K @4.16, 2 mins/rec), (1.5K @4.11, 2 mins/rec), (2K @4.14, 2 mins/rec)

2K CD - 10.05 (5.02) avhr - 142bpm

Friday 14/01/22

Weights - 50 Mins - 3 Sets X 10 Reps

Chest Press - 40kg, Leg Abductors - 120kg, Leg Adductors - 120kg, Lat Pulldown - 45kg, Leg Curls - 40kg, Shoulder Press - 20kg, Glutes - 70kg, Landmine - 5kg + bar, Leg Press - 110kg

Saturday 15/01/22

Run 1 - 15.00KM 1.14.14

3K WU - 15.37 (5.12) avhr - 140bpm

12K - 58.37 (4.52) avhr - 150bpm

Run 2 - 5.00KM 24.24 (4.53) avhr - 148bpm

Sunday 16/01/22

Bike (Road - 53.60KM 1.59.20 Avg Speed - 27.0KPH)

Avg Cadence - 87

Avg Power - 180W

Monday 24/01/22

Weights - 40 Mins - 2 Sets X 10 Reps

Chest Press - 40kg, Leg Abductors - 80kg, Leg Adductors - 80kg, Lat Pulldown - 45kg, Leg Curls - 42.5kg, Shoulder Press - 20kg, Glutes - 70kg, Landmine - 5kg + bar,

2 Sets X 20 Reps

Leg Press - 50kg, Glute Bridge - 8kg

Bike - (Turbo - 1 Hour)

Avg Cadence - 87

Avg Power - 182W

Avg HR - 126bpm

Tuesday 25/01/22

Run - 8.60KM 40.53

3K WU - 15.48 (5.16) avhr - 134bpm

(200m @4.10, 200m @4.40, 300m @4.10, 100m @4.40, 400m @4.10, 3 mins/rec) X 3

2K CD - 9.37 (4.48)

Wednesday 26/01/22

Rehab - 1 Hour

Bike - (Turbo - 45 Mins)

Avg Cadence - 87

Avg Power - 166W

Avg HR - 127bpm

Thursday 27/01/22

Run - 11.0KM 51.38

3K WU - 15.23 (5.07) avhr - 142bpm

(3K @4.24, 2 mins/rec), (2K @4.19, 2 mins/rec), (1K @4.09, 2 mins/rec)

2K CD - 10.16 (5.08) avhr - 144bpm

Friday 28/01/22

Weights - 40 Mins - 2 Sets X 10 Reps

Chest Press - 40kg, Leg Abductors - 80kg, Leg Adductors - 80kg, Lat Pulldown - 45kg, Leg Curls - 42.5kg, Shoulder Press - 20kg, Glutes - 70kg, Landmine - 5kg + bar,

2 Sets X 20 Reps

Leg Press - 52.5kg, Glute Bridge - 10kg

Saturday 29/01/22

Run 1 - 15.0KM 1.15.55

3K WU - 15.27 (5.08) avhr - 155bpm

12K - 1.00.28 (5.02) avhr - 152bpm

Run 2 - 10KM 49.43 (4.58) avhr - 145bpm

Sunday 30/01/22

Bike - (Road - 36.80KM 1.29.01 Avg Speed - 24.8KPH)

Avg Cadence - 86

Avg Power - 165W

Avg HR - 123bpm

Monday 07/02/22

Swim - 1,000m - 27.00

200 FC

100m X 6 (20 secs/rec)

200m FC

Bike - (Turbo - 1 Hour)

Avg Cadence - 87

Avg Power - 155W

Avg HR - 114bpm

Tuesday 08/02/22

Run - 9.60KM 47.30 (On Treadmill)

3K WU - 16.30 (5.30) avhr - 136bpm

(400m @4.20, 30 secs/rec), (600m @4.20, 1 min/rec), (800m @4.20, 2 mins/rec), (600m @4.20, 1 min/rec) X 2, (800m @4.20, 2 mins/rec) X 2

2K CD - 11.00 (5.30)

Rehab - 1 Hour

Wednesday 09/02/22

Bike - (Turbo - 1.07 Hours)

Avg Cadence - 89

Avg Power - 187W

Avg HR - 136bpm

Friday 11/02/22

Run - 15.0KM 1.15.31 (Half Treadmill, Half Track)

3K WU - 15.45 (5.15) avhr - 140bpm

4.5K - 22.30 (5.00) avhr - 149bpm

7.5K - 37.16 (4.58) avhr - 148bpm

Saturday 12/02/22

Run - 15.0KM 1.15.46 (Half Treadmill, Half Run)

3K WU - 15.45 (5.15) avhr - 144bpm

4.5K - 22.30 (5.00) avhr - 148bpm

7.5K - 37.31 (4.59) avhr - 148bpm

Sunday 13/02/22

Bike - (Turbo - 1.30 Hours)

Avg Cadence - 88

Avg Power - 154bpm

Avg HR - 120bpm

Monday 21/02/22

Weights - 40 Mins - 2 Sets X 10 Reps

Chest Press - 40kg, Leg Abductors - 80kg, Leg Adductors - 80kg, Lat Pulldown - 45kg, Leg Curls - 42.5kg, Shoulder Press - 20kg, Glutes - 70kg, Landmine - 5kg + bar,

2 Sets X 20 Reps

Leg Press - 57.5kg, Glute Bridge - 12.5kg

Rehab - 1 Hour

Tuesday 22/02/22

Run - 13.0KM 1.05.06

3K WU - 16.12 (5.24) avhr - 141bpm

(3K @4.34, 1K @5.21) X 2

2K CD - 10.48 (5.24) avhr - 139bpm

Swim - 1,000m - 28.00

200 FC

100m X 6 (20 secs/rec)

200m FC

Wednesday 23/02/22

Bike - (Turbo - 1.00 Hour)

Avg Cadence - 88

Avg Power - 194

Avg HR - 141bpm

Thursday 24/02/22

Run - 11.0KM 58.46

3K WU - 16.08 (5.22) avhr - 139bpm

Hill Repts (500m @4.30, 500m @5.57) X 6

2K CD - 11.15 (5.36) avhr - 131bpm

Saturday 26/02/22

Run - 22.0KM 1.51.05

3K WU - 15.45 (5.15) avhr - 139bpm

19K - 1.35.20 (5.00) avhr - 152bpm

Sunday 27/02/22

Run - 15.0KM 1.16.07

3K WU - 15.45 (5.15) avhr - 136bpm

12K - 1.00.32 (5.02) avhr - 145bpm

Monday 07/03/22

Rehab - 1 Hour

Tuesday 08/03/22

Run - 9.00KM 44.00

3K WU - 15.49 (5.15) avhr - 138bpm

(400m @4.20, 1 min/rec) X 10

2K CD - 10.51 (5.26) avhr - 131bpm

Wednesday 09/03/22

Weights - 45 Mins - 2 Sets X 10 Reps

Chest Press - 40kg, Leg Abductors - 80kg, Leg Adductors - 80kg, Lat Pulldown - 45kg, Shoulder Press - 20kg, Landmine - 5kg + bar,

1 Sets X 20 Reps - Leg Curls - 40kg

2 Sets X 25 Reps - Leg Press - 55kg,

2 Sets X 20 Reps - Glute Bridge - 25kg

3 Sets X 10 Reps - Box Jumps

Swim - 1,000m - 28.00

200 FC

100m X 6 (20 secs/rec)

200m FC

Thursday 10/03/22

Run 1 - 20.0KM 1.41.15

3K WU - 15.35 (5.11) avhr - 150bpm

17K - 1.25.40 (5.02) avhr - 152bpm

Run 2 - 15.0KM 1.17.55 (5.12) avhr - 144bpm

Friday 11/03/22

Bike (Turbo - 13.05 Mins) Got puncture on back tyre.

Saturday 12/03/22

Run - 11.0KM 53.22

3K WU - 16.00 (5.20) avhr - 132bpm

(3K @4.30, 3 mins/rec) (1K @4.25, 90 secs/rec) X 3

2K CD - 10.40 (5.20) avhr - 134bpm

Sunday 13/03/22

Bike (Turbo - 59 Mins)

Avg Cadence - 88

Avg Power - 168W

Avg HR - 119bpm

Monday 21/03/22

Swim - 1,000m - 25.00

200 FC

100m X 6 (20 secs/rec)

200m FC

Weights - 45 Mins - 2 Sets X 10 Reps

Chest Press - 40kg, Leg Abductors - 100kg, Leg Adductors - 100kg, Lat Pulldown - 45kg, Shoulder Press - 20kg, Landmine - 5kg + bar,

1 Sets X 20 Reps - Leg Curls - 40kg

1 Sets X 35 Reps - Leg Press - 57.5kg,

2 Sets X 20 Reps - Glute Bridge - 25kg

Tuesday 22/03/22

Rehab - 1.30 Hours

Bike (Turbo - 1 Hour)

Avg Cadence - 82

Avg Power - 156W

Avg HR - 118bpm

Thursday 23/03/22

Rehab - 1 Hour

Friday 25/03/22

Cross Trainer / Run

30 Mins Cross Trainer

30 Mins Treadmill (15 Mins @5.15, 15 mins @5.00)

Sunday 27/03/22

Run 1 - 20.0KM 1.40.37

3K WU - 15.45 (5.15) avhr - 146bpm

17K - 1.24.52 (4.59) avhr - 156bpm

Run 2 - 20.0KM 1.43.15

3K WU - 15.45 (5.15) avhr - 143bpm

17K - 1.27.30 (5.08) avhr - 150bpm

Monday 04/04/22

Weights - 35 Mins - 2 Sets X 10 Reps

Chest Press - 40kg, Leg Abductors - 100kg, Lat Pulldown - 45kg, Shoulder Press - 20kg, Landmine - 5kg + bar,

1 Sets X 20 Reps - Leg Curls - 40kg

1 Sets X 50 Reps - Leg Press - 60kg,

2 Sets X 20 Reps - Glute Bridge - 25kg

Run - 13.0KM 1.03.20

3K WU - 16.25 (5.28) avhr - 127bpm

(5K - 22.58 (4.35) avhr - 148bpm), (1K @4.27, 90 secs/rec) X 3

2K CD - 10.36 (5.18)

Tuesday 05/04/22

Rehab - 1 Hour

Bike - (Turbo - 40 Mins)

Avg Cadence - 92

Avg Power - 156W

Avg HR - 122bpm

Wednesday 06/04/22

Run - 15.0KM 1.13.00

Treadmill

3K WU - 16.30 (5.30)

(1K @4.35, 90 secs/rec) X 10

2K CD - 10.40 (5.20)

Thursday 07/04/22

Rehab - 45 Mins

Friday 08/04/22

Rehab - 30 Mins

Bike - (Turbo - 30 Mins)

Avg Cadence - 89

Avg Power - 142W

Avg HR - 121bpm

Saturday 09/04/22

Run - 25.0KM 2.10.06

Treadmill - 10K 52.26 (5.14) avhr - 145bpm

Road - 15K 1.17.40 (5.10) avhr - 151bpm

Sunday 10/04/22

Run - 25.0KM 2.10.15

Treadmill - 10K 52.25 (5.14) avhr - 137bpm

Road - 15K 1.17.50 (5.11) avhr - 150bpm

Monday 18/04/22

Swim - (1K - 28 Mins)

200mFC

100m X 6

200m FC

Rehab - 1 Hour

Tuesday 19/04/22

Run - 10.6KM 53.08

3K WU - 15.47 (5.15) avhr - 141bpm

(600m @4.42, 200m @5.03) X 7

2K CD - 10.31 (5.15) avhr - 138bpm

Wednesday 20/04/22

Bike - (Turbo - 40 Mins)

Avg Cadence - 89

Avg Power - 144W

Avg HR - 122bpm

Friday 22/04/22

Run - 5.00KM 25.47

Sunday 24/04/22

Connemara Ultra Marathon - (63.6KM)

My main target for this year was this run. This was my first ever Ultra Marathon.

Had focused my training on this since January, whilst i was struggling with injuries since January, i have missed about 2 weeks of running.

I've used the treadmill a lot this year in order help with the injuries. My long runs consisted of three types of run (One long run at the weekend building to 33KM, Back to back runs building to 25K on Saturday and 25K on Sunday, Double runs building to 20K in the morning and 20K in the evening.

Was happy with how the training went, however was concerned i may have ran too little mileage as my two longest weeks were 75K weeks, all other weeks were about 40-50K which seemed on the light side to me. Did do some cycling and swimming during the weeks as well.

Wasnt sure what time to target here. Had three goals in mind, 6.00, 5.45 or 5.30.

Started off the race at 5.15- 5.18 pace. Started near the back of the field so was just passing runners instead of being passed. Stopped twice on the first 10 miles to go to the toilet, which slowed my pace down, which i was happy with. Found it fairly warm right from the start of the run. Had loads of suncream on so never got sunburned. Passed through the half marathon distance in 1.52 which was around what i had planned for. Found miles 13 - 19 a bit tougher. Was holding the pace at average 5.14, but wasnt as comfortable as before. Was running on my own, passing slower marathon runners and some Ultra Runners. At mile 19 i met three other Ultra runners. They seemed so effortless in their run and i just sat in behind them for 6 miles. I really enjoyed this part, they were banging out consistent paces and the next 6 miles just flew by passing loads of runners. I went passed them at mile 25 to lead as they had done most of the pacing up to that. I continued the same pace, but when i looked around at mile 26, all three of them had dropped off. i went through the marathon distance at 3.44 (so 1.51 for the second half marathon section).

Knew it was going to get much tougher from now on. Coming out of Leenane, passing loads of people walking up the hill. I managed to run nearly all the hill but walked for about 30 seconds near the top. Got back into my stride soon after. Was just concentrating on getting from Aid station to Aid station drinking 250 mls at each station and pouring another 250mls over my head to cool me down. Had couple of bananas and shot of coke at my own drinks bag. Got to mile 32 and found the next 7 miles really tough. Was managing to hold my average pace at 5.19 until the infamous Hell of the West hill, a really tough hill and continues for 3 KM's from (KM58 - KM61). Was absolutely out on my feet here, had to walk up most of it for about 10 mins and lost a lot of time here. Everyone was walking, only saw one guy running and he only gained about 100 meters on me from the bottom to the top. Once i got to the top, only 2 miles left mostly downhill. Ran all this, legs really hurting but keeping a strong pace.

Saw my family approaching the finish line, a big high five and crossed over to finish my first Ultra in 5.45.31. Finished 26th out of 138 athletes, so was really happy with that performance. Apart from the 3k's up the last hill, i felt like i really performed well. Would have loved to got under the 5.45 but overall delighted with completing this race. Absolutely loved the day, my third time to run in Connemara and one of my favourite places.

Giving myself this week off to rest and do some family stuff, maybe some hill walking with the kids if the legs will allow me.

Thanks very much marathon2022.

Wednesday 11/05/22

Swim - (1K - 27 mins)

200m FC X 5 (45 secs/rec)

Bike - (Turbo - 1 Hour)

Avg Cadence - 89

Avg Power - 148W

Avg HR - 133bpm

Thursday 12/05/22

Swim - (1K - 25 Mins)

200m FC X 5 (45 secs/rec)

Run - 8.00KM 41.18 (5.10) avhr - 154bpm

Friday 13/05/22

Bike - (Turbo - 1 Hour)

Avg Cadence - 92

Avg Power - 158W

Avg HR - 127bpm

Saturday 14/05/22

Run - 8.00KM 40.35 (5.04) avhr - 149bpm

Sunday 15/05/22

Bike - (Turbo - 1 Hour)

Avg Cadence - 89

Avg Power - 158W

Avg HR - 124bpm

Just get backing into for the next couple of weeks. All easy stuff, no pressure which is enjoyable, helps keep the head straight.

Monday 23/05/22

Rehab - 1 Hour

Bike - (Turbo - 1 Hour)

Avg Cadence - 89

Avg Power - 172W

Avg HR - 140bpm

Tuesday 24/05/22

Run - 39.22 8.00KM (4.55) avhr - 156bpm

Wednesday 25/05/22

Swim - (1.4K - 35.00)

200m FC

500m X 2 (1 min/rec)

200m FC

Thursday 26/05/22

Run - 39.49 8.00KM (4.59) avhr - 148bpm

Swim - (1.4K - 35.00)

200m FC

500m X 2 (1 min/rec)

200m FC

Friday 27/05/22

Bike - (Road - 50.70KM 1.45.32 Avg Speed - 28.8kph)

Avg Cadence - 87

Avg Power - 174W

Avg HR - 144bpm

Saturday 28/05/22

Run - 49.17 10.0KM (4.56) avhr - 160bpm

Sunday 29/05/22

Bike - (Turbo - 1 Hour)

Avg Cadence - 89

Avg Power - 171W

Avg HR - 142bpm