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Comments

  • #1402
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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



  • #1403
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 11/04/22

    Rehab - 30 Mins

    Bike - (Turbo - 30 Mins)

    Avg Cadence - 91

    Avg Power - 142W

    Avg HR - 127bpm

    Tuesday 12/04/22

    Run - (Treadmill)

    10.0KM 52.25 (5.14) avhr - 136bpm

    Wednesday 13/04/22

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 89

    Avg Power - 174W

    Avg HR - 132bpm

    Thursday 14/04/22

    Run - 16.0KM 1.20.46

    3K WU 15.29 (5.09) avhr - 139bpm

    13K - 1.05.17 (5.01) avhr - 147bpm

    Friday 15/04/22

    Bike - (Road - 42.20KM 1.32.18 Avg Speed - 27.4kph)

    Avg Cadence - 89

    Avg Power - 161W

    Avg HR - 129bpm

    Saturday 16/04/22

    Rehab - 1 Hour

    Sunday 17/04/22

    Run - 14.0KM 1.07.53

    2K WU - 10.42 (5.19) avhr - 135bpm

    (5K @4.43, 2 Mins/rec), (3K @4.40, 2 Mins/rec), (2K @4.30, 2 Mins/rec)

    2K CD - 10.31 (5.15) avhr - 143bpm



  • #1404
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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.



  • #1405
    marathon2022
    Registered Users, Registered Users 2 Posts: 788 ✭✭✭marathon2022


    Well done, brilliant running and great report for what was most certainly a tough race. You deserve a break after that 👌



  • #1406
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    https://www.boards.ie/discussion/comment/118978121#Comment_118978121

    Thanks very much marathon2022.



  • #1407
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Wednesday 27/04/22

    Inistioge Woodstock Walk - (6.00KM 1 Hour)

    Saturday 30/04/22

    Brandon Hill Hike - (8.00KM 2.20 Hours)

    Very little exercise this week or next. Being struggling with illness a little since the Ultra and i'm going to take a couple of weeks rest to recover before starting back again. Need to have a think about what my plans are for the rest of the year.

    Am struggling a little at the moment to pick a goal that will give me the motivation to get going.



  • #1408
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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.



  • #1409
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 16/05/22

    Swim - (1.2K - 32.00 Mins)

    200m FC,

    400m X 2 (1 min/rec)

    200m FC

    Run - 8.00KM 39.45 (4.58) avhr - 156bpm

    Tuesday 17/05/22

    Devils Bit Hike - (5KM 1.40.00)

    Rehab - 1 Hour

    Wednesday 18/05/22

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 90

    Avg Power - 164W

    Avg HR - 127bpm

    Thursday 19/05/22

    Run - 8.00KM 40.15 (5.02) avhr - 152bpm

    Friday 20/05/22

    Swim - (1.2K - 30.00 Mins)

    Saturday 21/05/22

    Bike - (Road - 2.05.00 59.00KM 28.3kph)

    Garmin died, so the figures above are approximate.

    Sunday 22/05/22

    Run - 10.00KM 49.45 (4.58) avhr - 150bpm



  • #1410
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    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



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  • #1411
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 30/05/22

    Run - 8.00KM 39.09 (4.54) avhr - 146bpm

    Tuesday 31/05/22

    Swim - (1.6K - 38.00 Mins)

    200m FC

    400m X 3 (1 min/rec)

    200m FC

    Bike - (Turbo - 59.30 Mins)

    Avg Cadence - 89

    Avg Power - 182W

    Avg HR - 130bpm

    Wednesday 01/06/22

    Run - 8.00KM 40.42 (5.05) avhr - 139bpm

    Thursday 02/06/22

    Bike - (Turbo - 1.01.30)

    Avg Cadence - 87

    Avg Power - 184W

    Avg HR - 134bpm

    Friday 03/06/22

    Rehab - 1 Hour

    Swim - (1.6K - 41 Mins)

    200m FC

    400m X 3 (1 min/rec)

    200m FC

    Saturday 04/06/22

    Bike - (Road - 2.00.13 57.70KM Avg Speed - 28.8kph)

    Avg Cadence - 88

    Avg Power - 178W

    Avg HR - 146bpm

    Sunday 05/06/22

    Run - 12.0KM 58.41 (4.53) avhr - 159bpm



  • #1412
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Tuesday 07/06/22

    Run - 9.80KM 47.33

    3K WU - 16.19 (5.26) avhr - 134bpm

    (300m @4.17, 100m @4.00, 90 secs/rec) X 4

    (800m @4.13, 2 mins/rec) X 2

    (300m @4.17, 100m @4.07, 90 secs/rec) X 4

    2K CD - 10.56 (5.28) avhr - 139bpm

    Wednesday 08/06/22

    Swim - (1.750K 45.00)

    300m WU (100m Paddles, 50m FC, 100m Paddles, 50m FC)

    500m X 2 (1 min/rec)

    100m Paddles

    50m Easy

    300m Steady

    Rehab - 1 Hour

    Thursday 09/06/22

    Bike - (Turbo - 1.09 Hours)

    Avg Cadence - 86

    Avg Power - 184W

    Avg HR - 150bpm

    Swim - (2.0K 48.00 Mins)

    250m WU (50m Paddles, 50m FC, 50m Paddles, 50m FC, 50m Paddles)

    100m Steady

    200m X 7 Reps

    250m CD Reps

    Friday 10/06/22

    Run - 10.0KM 48.22

    3K WU - 15.26 (5.08) avhr - 134bpm

    (2K @4.27, 90 secs/rec) X 2

    3K CD - 15.08 (5.03) avhr - 141bpm

    Saturday 11/06/22

    Bike - (Turbo - 1.15 Hours)

    Avg Cadence - 87

    Avg Power - 171W

    Avg HR - 132bpm

    Sunday 12/06/22

    Run - 14.0KM 1.10.33

    3K WU - 15.48 (5.16) avhr - 132bpm

    11K - 54.45 (4.58) avhr - 149bpm



  • #1413
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 13/06/22

    Swim - (2.00K - 57 Mins)

    450m WU (50m Paddles, 50m Fins, 50m FC) X 3

    75m FC X 4 (30 sec/rec), 50m Fins

    75m FC X 4 (30 sec/rec), 50m Fins

    75m FC X 4 (30 sec/rec), 50m Fins

    75m FC X 4 (30 sec/rec), 50m Fins

    100m (75m Fast, 25m Slow)

    50m Easy

    Rehab - 1 Hour

    Tuesday 14/06/22

    Bike - (Road - 1.17.40 38.60KM Avg Speed - 29.8kph)

    Avg Cadence - 86

    Avg Power - 188W

    Avg HR - 145bpm

    Wednesday 15/06/22

    Run - 11.60KM 54.41

    3K WU - 15.34 (5.11) avhr - 134bpm

    (400m @4.11, 1 min/rec) X 5

    (800m @4.21, 2 mins/rec) X 2

    (200m @4.10, 200m @5.13) X 5

    3K CD - 14.24 (4.47) avhr - 140bpm

    Thursday 16/06/22

    Bike - (Turbo - 1.00 Hour)

    Avg Cadence - 85

    Avg Power - 203W

    Avg HR - 153bpm

    Saturday 18/06/22

    Brick - Bike (Road - 70.0KM 2.24.53 Avg Speed - 29.0kph)

    Avg Cadence - 86

    Avg Power - 170W

    Avg HR - 135bpm

    Brick - Run (8.00KM 38.48 (4.51) avhr - 151bpm)

    Sunday 19/06/22

    Run - 16.0KM 1.22.21

    3K WU - 15.42 (5.13) avhr - 137bpm

    13K - 1.06.39 (5.07) avhr - 143bpm



  • #1414
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 20/06/22

    Weights - Completed 3 Sets X 10 Reps

    Chest Press - 40kg, Leg Abductors - 80kg, Leg Adductors - 80kg, Lat Pulldown - 40kg, Leg Curls - 25kg, Shoulder Press - 15kg, Glutes - 55kg, Landmine - 5kg + Bar, Leg Press - 85kg

    Rehab - 1 Hour

    Tuesday 21/06/22

    Run - 8.40KM 39.32

    3K WU - 14.51 (4.57) avhr - 143bpm

    (400m @4.19, 1 min/rec) X 4, (600m @4.18, 90 secs/rec) X 3

    2K CD - 10.00 (5.00) avhr - 142bpm

    Wednesday 22/06/22

    Swim - (2.1K - 52 Mins)

    350m WU (150m FC, 50m Kick, 50m FC, 50m Kick, 50m FC)

    200m Reps X 8

    150m CD

    Thursday 23/06/22

    Bike (Road - 79.3KM 2.45.00 Avg Speed - 28.8kph)

    Avg Cadence - 88

    Avg Power - 173W

    Avg HR - 143bpm

    Friday 24/06/22

    Run (16.0KM 1.20.20)

    3K WU - 15.40 (5.13) avhr - 141bpm

    13K - 1.04.40 (4.58) avhr - 148bpm

    Saturday 25/06/22

    Bike - (Turbo - 1.11 Hours)

    Avg Cadence - 88

    Avg Power - 180W

    Avg HR - 133bpm

    Sunday 26/06/22

    Run - 10.0KM 46.42

    3K WU - 14.55 (4.58) avhr - 142bpm

    (1K @4.24, 1 min/rec), (2K @4.23, 1 min/rec) X 2

    2K CD - 9.47 (4.54) avhr - 147bpm



  • #1415
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 27/06/22

    Swim - (Pool - 50 Mins)

    400m WU (100m FC, 50m Pull, 50m Kick, 100m FC, 50m Pull, 50m Kick)

    200m Reps X 6

    200m Steady

    200m CD

    Rehab - 1 Hour

    Tuesday 28/06/22

    Run - 9.80KM 44.45

    3K WU - 14.54 (4.58) avhr - 140bpm

    (400m @4.05, 1 min/rec, 800m @4.12, 2 mins/rec) X 4

    2K CD - 9.41 (4.55) avhr - 144bpm

    Wednesday 29/06/22

    Bike - (Road - 32.8KM 1.11.06 Avg Speed - 27.7kph)

    Avg Cadence - 85

    Avg Power - 184W

    Avg HR - 139bpm

    Thursday 30/06/22

    Run - 11.0KM 51.13

    3K WU - 14.52 (4.57) avhr - 139bpm

    (2K @4.28, 90 secs/rec, 1K @4.19, 2 mins/rec) X 2

    2K CD - 9.51 (4.55) avhr - 144bpm

    Friday 01/07/22

    Brick - Bike - (70.1KM 2.30.18 Avg Speed - 28.0kph)

    Avg Cadence - 89

    Avg Power - 166W

    Avg HR - 127bpm

    Brick - Run - 10.0KM 46.26

    1K WU @4.49

    (1K @4.29, 1K @4.41) X 4

    1K CD @4.57

    Sunday 03/07/22

    Run - 16.0KM 1.19.41

    3K WU - 15.38 (5.12) avhr - 129bpm

    13K - 1.04.03 (4.55) avhr -146bpm

    Monday 04/07/22

    Rehab - 50 Mins

    Benbulben Forest Walk - 5.50KM 1.15.00

    Tuesday 05/07/22

    Run - 11.10KM 1.05.00 (5.52)

    Wednesday 06/07/22

    Benbulben Forest Walk - 4.0KM 50.00

    Bike - (35.0KM 1.16.25 Avg Speed - 27.4kph)

    Avg Cadence - 84

    Avg Power - 182W

    Avg HR - 129bpm

    Thursday 07/07/22

    Run - 11.0KM 51.08

    3K WU - 14.48 (4.55) avhr - 130bpm

    (3K @4.25, 2 mins/rec) X 2 avhr - 153bpm

    2K CD - 9.46 (4.53) avhr - 147bpm

    Swim - (Sea - Mullaghmore)

    1.5K - 31.02

    Hike - Knocknarea Mountain - 1 Hour

    Saturday 09/07/22

    Run - 17.0KM 1.23.33

    3K WU - 15.34 (5.11) avhr - 135bpm

    14K - 1.07.59 (4.51) avhr - 149bpm

    Sunday 10/07/22

    Brick - Swim - (Pool)

    1.5K - 34 Mins

    Brick - Bike - (55.3KM 1.56.28 Avg Speed - 28.5kph)

    Avg Cadence - 86

    Avg Power - 185W

    Avg HR - 142bpm



  • #1416
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 11/07/22

    Rehab - 1 Hour

    Tuesday 12/07/22

    Run - 9.90KM 46.26

    3K WU - 15.47 (5.15) avhr - 142bpm

    (300m @4.03, 1 min/rec) X 13

    3K CD - 14.49 (4.56) avhr - 146bpm

    Wednesday 13/07/22

    Bike - (Road - 49.40KM 1.41.11 Avg Speed - 29.3kph)

    Avg Cadence - 82

    Avg Power - 194W

    Avg HR - 138bpm

    Thursday 14/07/22

    Run - 11.0KM 52.00

    3K WU - 15.26 (5.08) avhr - 139bpm

    (3K @4.23, 2 mins/rec), (2K @4.18, 2 mins/rec), (1K @4.07, 2 mins/rec)

    2K CD - 10.42 (5.21) avhr - 133bpm

    Friday 15/07/22

    Swim - (Sea - Dunmore East)

    1.68K 34.53 (2.05/100m)

    Saturday 16/07/22

    Brick - Swim (Pool - 1.5K 33.15

    Brick - Bike (Road - 70.1KM 2.23.57 Avg Speed - 29.2kph)

    Avg Cadence - 86

    Avg Power - 181W

    Avg HR - 140bpm

    Brick - Run (14.0KM 1.10.06)

    2K WU - 10.05 (5.02) avhr - 144bpm

    (2K @4.58, 90 secs/rec) X 5

    2K CD - 10.21 (5.11) avhr - 149bpm

    Sunday 17/07/22

    Run - 19.0KM 1.40.05 (5.16) avhr - 136bpm



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  • #1417
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Tuesday 19/07/22

    Run - 9.20KM 43.55

    3K WU - 15.02 (5.00) avhr - 135bpm

    (400m @4.17, 2 mins/rec) X 4, (1K @4.39), (400m @4.18, 1 mins/rec) X 4

    2K CD - 10.28 (5.14) avhr 131bpm

    Wednesday 20/07/22

    Rehab - 1 Hour

    Swim - (Pool)

    1.7K - 35.50 (2.06/100m)

    Thursday 21/07/22

    Bike - (Road - 80.0KM 2.44.31 Avg Speed - 29.2kph)

    Avg Cadence - 88

    Avg Power - 177W

    Avg HR - 136bpm

    Friday 22/07/22

    Run - 14.0KM 1.10.08

    3K WU - 15.36 (5.12) avhr - 130bpm

    11K - 54.32 (4.57) avhr - 139bpm

    Saturday 23/07/22

    Bike - (Turbo - 1.03 Hours)

    Avg Cadence - 88

    Avg Power - 197W

    Avg HR - 137bpm



  • #1418
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 25/07/22

    Run - 9.00KM 43.55

    3K WU - 15.22 (5.07) avhr - 133bpm

    (200m @4.17, 30 secs/rec), (400m @4.25, 1 min/rec) X 2, (400m @4.25, 2 mins/rec) X 2, (800m @4.28, 2 mins/rec)

    3K CD - 15.17 (5.06) avhr - 135bpm

    Tuesday 26/07/22

    Swim - (River - 1.2K 22.49 (1.54/100m)

    Wednesday 27/07/22

    Bike - (Road - 26.4KM 55.55 (Avg Speed - 28.3kph)

    Avg Cadence - 86

    Avg Power - 175W

    Avg HR - 136bpm

    Thursday 28/07/22

    Run - 8.00KM 40.33 (5.04) avhr - 138bpm



  • #1419
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Saturday 30/07/22

    Celtic Warrior - Half Warrior

    Swim - (1.9K 41.05 2.10/100m)

    Swim is normally my weakest discipline so always a little apprehensive on this leg. Two and a half laps of a 750m course. Struggled on the first lap, started off too fast, couldnt get my breathing right. Had to stop a couple of times on the first loop to get myself together. But after about 400m in to the swim, was fine. Happy enough with the time, ok for me.

    Bike - (91.3KM 2.57.59 Avg Speed - 30.8kph)

    Conditions were not great for the start of the bike. Raining heavily and roads were very wet. Course was 3km out from the Lilliput adventure Centre out on to a looped course. Completed the loop 5 times. Each loop was 17KM long, then back the 3km to the centre.

    Really enjoyed the bike. The bike can be very hit and miss for me. Im either disappointed or happy with the bike performance, never in between. Was looking to finish in about 3 hours and average 30kph. Managed to slightly exceed this and felt good throughout. Very flat course with only 400m elevation but with wet and narrow roads, had to be careful at times.

    Run - (21.11KM 1.39.49 (4.44) Avhr - 157bpm)

    Normally my favourite of any event, but found this tough on Saturday. Started off too fast and passing loads of people. Wasnt able to pull back the pace, until i was made too. Back started aching at about KM2 and was sore until about KM10, it just went away of its own accord. Didnt impact my pace, even though it was dropping, mainly due to tired legs and fast early pace. Course was 4 loops of a 5.5K course. Managed to hold the slower pace for the rest of the run even though was finding it hard. Delighted with the sub 1.40 half marathon.

    Overall happy with the performance. Finished in time of 5.30.49 and placed 9th out of 49 athletes in a small but really well organised event.

    Taking the next week off to rest and enjoy time with the kids. Have to think of something new to target over the next few weeks.



  • #1420
    marathon2022
    Registered Users, Registered Users 2 Posts: 788 ✭✭✭marathon2022


    Fantastic effort, a lot of training to get to that level.



  • #1421
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Thanks Marathon2022.

    Looking forward to a few easier weeks now, hope to start back properly in September.



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  • #1422
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Tuesday 09th

    Rehab - 1 Hour

    Bike - (Waterford Greenway - 22K 2.05 Hours Avg Speed - 10.6kph)

    With the kids.

    Wednesday 10th

    Run - 10K 52.05 (5.12) avhr - 139bpm

    Thursday 11th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 87

    Avg Power - 152W

    Avg HR - 121bpm

    Friday 12th

    Run - 10K 50.35 (5.04) avhr - 153bpm

    Saturday 13th

    Sea Swim (Clonea Beach)

    1K - 20 mins (2. 00/100m)

    Sunday 14th

    Run - 10K 51.01 (5.06) avhr - 143bpm



  • #1423
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 15th

    Rehab - 1 Hour

    Tuesday 16th

    Bike - (Turbo - 1 Hour) 

    Avg Cadence - 85

    Avg Power - 160W

    Avg HR - 119bpm

    Wednesday 17th

    Run - 10K - 49.48 (4.59) avhr - 139bpm

    Friday 18th

    Run - 10K - 51.55 (5.12) avhr - 136bpm

    Saturday 19th

    Bike - (Turbo - 1 Hour) 

    Avg Cadence - 86

    Avg Power - 168W

    Avg HR - 120W

    Sunday 20th

    Run - 10K - 49.41 (4.58) avhr - 143bpm



  • #1424
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 22th

    Rehab - 1 Hour

    Tuesday 23rd

    Run - 10K - 49.01 (4.54) avhr - 155bpm

    Wednesday 24th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 88

    Avg Power - 177W

    Avg HR - 134bpm

    Thursday 25th

    Run - 10K - 48.57 (4.54) avhr - 151bpm

    Friday 26th

    Bike - (Road - 10 Mile TT)

    16.1K 26.47 36.0kph avhr - 166bpm

    Saturday 27h

    Run - 10K - 48.08 (4.49) avhr - 146bpm

    Sunday 28th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 83

    Avg Power - 177bpm

    Avg Cadence - 133bpm



  • #1425
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 29th

    Rehab - 1 Hour


    Tuesday 30th

    Run - 10K - 49.28 (4.57) avhr - 157bpm


    Wednesday 01st

    Bike - (Turbo - Ramp Test - 28.21 MIns)

    Avg Cadence - 86

    Avg Power - 151W

    Avg HR - 126bpm

    FTP Test - 257W


    Tuesday 02nd

    Hike - (Tory Hill)

    4KM - 1.15 Hours


    Friday 03rd

    Run - 49.04 - (4.54) - 154bpm


    Saturday 04th

    Bike (Turbo - FTP Test - 45.04Mins)

    Avg Cadence - 84

    Avg Power - 203W

    Avg HR - 144bpm

    FTP - 245W


    Sunday 05th

    Run - 10K - 48.08 (4.49) avhr - 151bpm



  • #1426
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 05th

    Rehab - 1 Hour


    Tuesday 06th

    Bike - (Turbo - 30 Mins)

    Avg Cadence - 91

    Avg Power - 201W

    Avg HR - 137bpm


    Run - 10.2K - 49.09

    3K WU - 15.04 (5.01) avhr - 141bpm

    (2 mins @4.28, 2 mins @4.55) X 6

    2K CD - 10.04 (5.03) avhr - 141bpm


    Wednesday 07th

    Bike - (Turbo - 59 mins)

    Avg Cadence - 90

    Avg Power - 193W

    Avg HR - 139bpm


    Thursday 08th

    Run - 9K - 42.57

    3K WU - 14.57 (4.59) avhr - 137bpm

    (1K @4.29, 2 mins/rec) X 4

    2K CD - 10.04 (5.02) avhr - 138bpm


    Friday 09th

    Weights & Core - 45 mins


    Saturday 10th

    Run - 12K - 59.14

    3K WU - 15.25 (5.08) avhr - 136bpm

    9K - 43.49 (4.52) avhr - 142bpm


    Sunday 11th

    Bike - (Turbo - 1.30 Hours)

    Avg Cadence - 87

    Avg Power - 170W

    Avg HR - 131bpm



  • #1427
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 12th

    Bike - (Turbo - 30 mins)

    Avg Cadence - 86

    Avg Power 203W


    Rehab - 1 Hour


    Run - 10.2K - 52.01

    3K WU - 15.03 (5.00) avhr - 140bpm

    (2 mins @4.21, 2 mins @4.55, 3 mins @4.21, 2 mins @4.55) X 3

    2K CD - 9.56 (4.57) avhr - 141bpm


    Wednesday 14th

    Run - 15.05 (5.01)

    (1K @4.27, 2 mins/rec)

    (1.5K @4.24, 2 mins/rec) X 2

    2K CD - 9.42 (4.51)


    Friday 16th

    Run - 13.0K - 1.13.51

    3K WU - 15.03 (5.01)

    10K - 48.48 (4.52)


    Sunday 17th

    Bike - (Road - 52.5KM 1.59.14 Avg Speed - 26.4kph)

    Avg Cadence - 87

    Avg Power - 172W

    Avg HR - 130bpm



  • #1428
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 19th

    Weights - 50 mins

    2 Sets X 10 reps

    Chest Press - 40kg

    Leg Abductors - 100kg

    Leg Adductors - 100kg

    Lay Pulldown - 45kg

    Shoulder Press - 17.5kg

    Landmine - 5kg + Bar


    1 Set X 20 reps

    Leg Curls - 25kg


    1 Set X 50 reps

    Leg Press - 60kg


    25 mins Stretching


    Bike - (Turbo - 30 Mins)

    Avg Cadence - 86

    Avg Power - 202W

    Avg HR - 140bpm


    Tuesday 20th

    Rehab - 1 Hour


    Run - 8.40K - 41.02

    3K WU - 15.39 (5.12) avhr - 142bpm

    (200m @4.18, 400m @4.26, 200m @4.18, 600m @4.28, 800m @4.28, 600m @4.28, 400m @4.26)

    2K CD - 10.18 (5.08) avhr - 139bpm


    Wednesday 21st

    Bike - (Turbo - 1.13 Hours)

    Avg Cadence - 83

    Avg Power - 191Q

    Avg HR - 138bpm


    Thursday 22th

    Run - 10.0K - 47.34

    3K WU - 15.14 (5.04) avhr - 139bpm

    (1K @4.25, 2 mins/rec) X 5

    2K CD - 10.15 (5.07) avhr - 140bpm


    Weights - 50 Mins

    2 Sets X 10 Reps

    Chest Press - 40kg

    Leg Abductors - 100kg

    Leg Adductors - 100kg

    Lat Pulldown - 45kg

    Shoulder Press - 17.5kg

    Landmine - 5kg + Bar


    1 Set X 20 Reps 

    Leg Curls - 25kg


    1 Set X 50 Reps

    Leg Press - 50kg


    25 Mins Stretching


    Tested positive for Covid, so out of action for the next few days.



  • #1429
    marathon2022
    Registered Users, Registered Users 2 Posts: 788 ✭✭✭marathon2022


    Hope you have a light dose and get well soon



  • #1430
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Thanks marathon 2022. All better now. Knocked out for a few days. Back training since Wednesday and back to work tomorrow. Last Sunday was tough going, wouldnt like to be dealing with it too often.



  • #1431
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Wednesday 28th

    Rehab - 1 Hour


    Run - 9.00km 42.54

    3K WU - 15.22 (5.07) avhr - 142bpm

    (400m @4.27, 30 secs/rec) X 10

    2K CD - 9.44 (4.52) avhr - 154bpm


    Thursday 29th

    Bike - (Turbo - 30 Mins)

    Ave Cadence - 85

    Avg Power - 189W

    Avg HR - 143bpm


    Bike - (Turbo - 30 Mins)

    Avg Cadence - 85

    Avg Power - 188 W

    Avg HR - 145bpm

     

    Friday 30th

    Run - 9.17km 49.04

    3K WU - 15.15 (5.05) avhr - 146bpm

    (Hill Repeats X 7)

    4.67K - 26.00 (5.33) avhr - 160bpm

    1.5K - 7.48 (5.11) avhr - 158bpm


    Weights - 50 Mins

    2 Sets X 10 Reps

    Chest Press - 40kg

    Leg Abductors - 100kg

    Leg Adductors - 100kg

    Lat Pulldown - 45kg

    Shoulder Press - 17.5kg

    Landmine - 5kg + Bar


    1 Set X 20 Reps 

    Leg Curls - 25kg


    1 Set X 50 Reps

    Leg Press - 65kg


    25 Mins Stretching


    Saturday 01st

    Bike - (Turbo - 1.10 Hours)

    Avg Cadence - 87

    Avg Power - 181W

    Avg HR - 140bpm


    Sunday 02nd

    Run - 14.0km 1.07.48

    3K WU - 15.18 (5.05) avhr - 140bpm

    (2K @4.36, 3K @4.54)

    (3K @4.37, 3K @4.55)



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  • #1432
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 03rd

    Bike - (Turbo - 30 Mins)

    Avg Cadence - 87

    Avg Power - 193 W

    Avg HR - 143bpm


    Weights - 50 Mins

    2 Sets X 10 Reps

    Chest Press - 40kg

    Leg Abductors - 100kg

    Leg Adductors - 100kg

    Lat Pulldown - 45kg

    Shoulder Press - 17.5kg

    Landmine - 5kg + Bar


    1 Set X 20 Reps 

    Leg Curls - 25kg


    1 Set X 50 Reps

    Leg Press - 65kg


    25 Mins Stretching


    Tuesday 04th

    Run - 9.80km 45.12

    3K WU - 15.11 (5.03) avhr - 141bpm

    (200,400,600,800m Reps. 200's @4.04, 400/600/800's @4.09 with 30 specs/ 1 min reps)

    2K CD - 10.10 (5.05) avhr - 145bpm


    Rehab - 1 Hour


    Wednesday 05th

    Bike - (Turbo - 1.04.30)

    Avg Cadence - 90

    Avg Power - 180W

    Avg HR - 140bpm


    Thursday 06th

    Run - 11.2km 54.12

    3K WU - 15.10 (5.03) avhr - 147bpm

    (3K @4.32, 3 mins @5.12)

    (2K @4.31, 3 mins @5.12)

    2K CD - 10.24 (5.11) avhr - 146bpm

     

    Friday 07th

    Weights - 50 mins

    2 Sets X 10 Reps

    Chest Press - 40kg

    Leg Abductors - 100kg

    Leg Adductors - 100kg

    Lat Pulldown - 45kg

    Shoulder Press - 17.5kg

    Landmine - 5kg + Bar


    1 Set X 20 Reps 

    Leg Curls - 25kg


    1 Set X 50 Reps

    Leg Press - 70kg


    25 Mins Stretching


    Saturday 08th

    Bike - (Road - 54.2km 1.55.32 Avg Speed - 28.1kph)

    Avg Cadence - 88

    Avg Power - 176W

    Avg HR - 139bpm


    Sunday 09th

    Run - 15.0km 1.14.06

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

    12K - 58.19 (4.51) avhr - 153bpm



  • #1433
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 10th

    Bike - (Turbo - 30 Mins)

    Avg Cadence - 87

    Avg Power - 203W

    Avg HR - 140bpm


    Rehab - 1 Hour


    Tuesday 11th

    Run - 9.60km  44.43

    3K WU - 15.20 (5.06) avhr - 147bpm

    (400m @4.09, 30 secs/rec) X 3

    (600m @4.17, 1 min/rec) X 3

    (800m @4.22, 1 min/rec) X 2

    2K CD - 9.41 (4.50) avhr - 152bpm


    Wednesday 12th

    Bike - (Turbo - 1.04 Hours)

    Avg Cadence - 87

    Avg Power - 190W

    Avg HR - 137bpm


    Thursday 14th

    Bike - (Road - 1.56 Hours 52.5km Avg Speed - 27.1kph)

    Avg Cadence - 89

    Avg Power - 175W

    Avg HR - 136bpm


    Friday 14th

    Run - 9.00km 41.45

    3K WU - 15.03 (5.00) avhr - 141bpm

    (1K @4.19, 2 mins/rec, 1K @4.00, 3 mins/rec) X 2

    2K CD - 10.04 (5.02) avhr - 140bpm


    Saturday 15th

    Weights - 50 Mins

    2 Sets X 10 Reps

    Chest Press - 40kg

    Leg Abductors - 100kg

    Leg Adductors - 100kg

    Lat Pulldown - 45kg

    Shoulder Press - 17.5kg

    Landmine - 5kg + Bar


    1 Set X 20 Reps 

    Leg Curls - 25kg


    1 Set X 50 Reps

    Leg Press - 70kg


    25 Mins Stretching


    Sunday 16th

    Run - 14.0km 1.06.13

    3K WU - 14.37 (4.52) avhr - 148bpm

    (1K @4.36, 2K @4.47, 2K @4.37, 2K @4.45, 2K @4.36, 2K @4.46)



  • #1434
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 17th

    Weights - 50 Mins

    2 Sets X 10 Reps

    Chest Press - 40kg

    Leg Abductors - 100kg

    Leg Adductors - 100kg

    Lat Pulldown - 45kg

    Shoulder Press - 17.5kg

    Landmine - 5kg + Bar


    1 Set X 20 Reps 

    Leg Curls - 25kg


    1 Set X 50 Reps

    Leg Press - 70kg

    25 Mins Stretching


    Tuesday 18th

    Run - 9.8km 45.47

    3K WU - 15.25 (5.08) avhr - 142bpm

    (200m @4.03, 30s/20s/10s/1m recs, 400m @4.06, 49s/30s/20s/2m recs) X 2

    2K CD - 10.42 (5.21) avhr - 140bpm


    Rehab - 1 Hour


    Thursday 20th

    Bike - (1 Hour)

    Avg Cadence - 86

    Avg Power - 185W

    Avg HR - 136bpm


    Friday 21st

    Run - 9.0km 41.40

    3K WU - 15.21 (5.07) avhr - 144bpm

    (1K @4.00, 3 mins/rec) X 4

    2K CD - 10.19 (5.09) avhr - 141bpm


    Saturday 22nd

    Bike - (Road - 52.8km 1.52.22 Avg Speed - 28.1kph)

    Avg Cadence - 89

    Avg Power - 180W

    Avg HR - 134bpm


    Sunday 23rd

    Run - 16.0km 1.14.29

    3K WU - 14.38 (4.52) avhr - 149bpm

    (2K @4.36, 2K @4.47, 3K @4.25, 2K @4.43, 2K @4.26, 2K @4.45)



  • #1435
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 24th

    Bike - (Turbo - 30 Mins)

    Avg Cadence - 88

    Avg Power - 183W

    Avg HR - 124bpm


    Weights - 50 Mins

    2 Sets X 10 Reps

    Chest Press - 40kg

    Leg Abductors - 100kg

    Leg Adductors - 100kg

    Lat Pulldown - 45kg

    Shoulder Press - 17.5kg

    Landmine - 5kg + Bar


    1 Set X 20 Reps 

    Leg Curls - 25kg


    1 Set X 50 Reps

    Leg Press - 70kg


    25 Mins Stretching


    Tuesday 25th

    Run - 10.0K 46.40

    3K WU - 15.56 (5.18) avhr - 135bpm

    (200m @4.07, 200m @3.57, 1 min/rec) X 4

    (200m @4.05, 200m @3.56, 1 min/rec) X 3

    (200m @4.05, 200m @3.59, 1 min/rec) X 4

    2K CD - 10.37 (5.19) avhr - 133bpm


    Rehab - 1 Hour


    Wednesday 26th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 83

    Avg Power - 197W

    Avg HR - 138bpm


    Thursday 27th

    Weights - 50 Mins

    2 sets X 10 reps


    Chest Press - 40Kg

    Leg Adductors - 100Kg

    Leg Abductors - 100kg 

    Lat Pulldown - 45Kg

    Shoulder Press - 17.5kg 

    Landmine - 5kg + Bar


    1 set X 20 reps

    Leg Curls - 25kg


    1 set X 50 reps

    Leg Press - 70g


    25 mins Stretching.


    Friday 28th

    Run - 11.0km 50.38

    3K WU - 15.14 (5.04) avhr - 136bpm

    (1K @4.13, 1 mins/rec, 2K @4.13, 3 mins/rec ) X 2

    2K CD - 10.06 (5.03) avhr - 138bpm


    Saturday 29th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 84

    Avg Power - 165W

    Avg HR - 112bpm


    Sunday 30th

    Run - 14.0km 1.02.55

    2K WU - 10.12 (5.06) avhr - 141bpm

    (5K @4.19, 3 mins/rec) X 2

    2K CD - 9.29 (4.43) avhr - 146bpm



  • #1436
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 31st

    Bike - (Turbo - 30 Mins)

    Avg Cadence - 87

    Avg Power - 207W

    Avg HR - 133bpm


    Rehab - 1 Hour


    Tuesday 01st

    Weights - 50 Mins

    2 Sets X 10 Reps

    Chest Press - 40kg

    Leg Abductors - 100kg

    Leg Adductors - 100kg

    Lat Pulldown - 45kg

    Shoulder Press - 17.5kg

    Landmine - 5kg + Bar


    1 Set X 20 Reps 

    Leg Curls - 25kg


    1 Set X 50 Reps

    Leg Press - 70kg


    25 Mins Stretching


    Run - 10.40K 47.16

    3K WU - 15.19 (5.05) avhr - 141bpm

    (400m @4.02, 1 min/rec, 600m @4.01, 90 sec/rec, 800m @4.02, 2 min/rec) X 3

    2K CD - 10.09 (5.05) avhr - 141bpm


    Wednesday 02nd

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 86

    Avg Power - 193W

    Avg HR - 143bpm


    Thursday 03rd

    Run - 11.0km 49.46

    3K WU - 14.29 (4.49) avhr - 153bpm

    (2K @4.10, 3 mins/rec) X 3 

    2K CD - 10.17 (5.08) avhr - 141bpm


    Friday 04th

    Bike - (Turbo - 30 Mins)

    Avg Cadence - 87

    Avg Power - 163W

    Avg HR - 118bpm


    Saturday 05th

    Run - 16.0km 1.12.05

    2K WU - 10.15 (5.07) avhr - 138bpm

    (6K @4.21, 3 mins/rec) X 2

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


    Sunday 06th

    Bike - (Road 36.9K 1.29.41 Avg Speed - 24.7kph)

    Avg Cadence - 90

    Avg Power - 160W

    Avg HR - 122bpm



  • #1437
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 07th

    Rehab - 1 Hour


    Tuesday 08th

    Weights - 50 Mins

    2 Sets X 10 Reps

    Chest Press - 40kg

    Leg Abductors - 100kg

    Leg Adductors - 100kg

    Lat Pulldown - 45kg

    Shoulder Press - 17.5kg

    Landmine - 5kg + Bar


    1 Set X 20 Reps 

    Leg Curls - 25kg


    1 Set X 50 Reps

    Leg Press - 70kg


    25 Mins Stretching


    Wednesday 09th

    Run - 9.80K 45.53

    3K WU - 15.28 (5.09) avhr - 139bpm

    (200m @4.24, 200m @4.19, 200m @4.05, 200m @4.02, 2 mins/rec) X 4

    (400m @4.06, 400m @4.19) X 2

    2K CD - 10.10 (5.05) avhr - 141bpm


    Thursday 10th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 83

    Avg Power - 200W

    Avg HR - 139bpm


    Friday 11th

    Run - 8.0km 41.31 (5.11) avhr - 144bpm


    Saturday 12th

    Bike - (Turbo - 30 Mins)

    Avg Cadence - 83

    Avg Power - 138W

    Avg HR - 106bpm


    Sunday 13th

    Run - 17.0 1.17.15

    3K WU - 15.27 (5.09) 

    14K - 1.01.48 (4.24) avhr - 163bpm



  • #1438
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 14th

    Rehab - 1 Hour


    Tuesday 15th

    Weights - 50 Mins

    2 Sets X 10 Reps

    Chest Press - 40kg

    Leg Abductors - 100kg

    Leg Adductors - 100kg

    Lat Pulldown - 45kg

    Shoulder Press - 17.5kg

    Landmine - 5kg + Bar


    1 Set X 20 Reps 

    Leg Curls - 25kg


    1 Set X 50 Reps

    Leg Press - 70kg


    25 Mins Stretching


    Run - 9.80K 45.33

    3K WU - 16.02 (5.20) avhr - 136bpm

    (100m @3.47, 200/300/400/600/800m @4.06 with recoveries)

    (1K @4.18, 2 mins/rec) X 2

    2K CD - 9.33 (4.46) avhr - 146bpm


    Wednesday 16th

    Bike - (Turbo - 59 Mins)

    Avg Cadence - 85

    Avg Power - 158W

    Avg HR - 118bpm


    Thursday 17th

    Run - 19.0K 1.29.38

    3K WU - 15.59 (5.19) avhr - 129bpm

    (3K @4.23, 2K @4.39) X 3

    1K CD @5.18


    Saturday 19th

    Bike - (Turbo - 60 Mins)

    Avg Cadence - 86

    Avg Power - 146W

    Avg HR - 110bpm


    Sunday 20th

    Run - Sanofi 5 Mile Run

    7.85K 31.58 (4.04) avhr - 169

    Course was short by 200 metres so no 5 mile PB for me. Disappointed in that. Couple of very tough hills in there. Went off too fast and struggled from there on. If course was correctly measured would have finished in about 32.45 and would have been a PB but it wasn't to be. Probably hoped to go a little faster and never felt great from the start. Maybe the hard 19K run from Thursday was still in the legs a little and the hills didnt help. Anyway, moving on, might do a park run next week and i have half marathon the following week.



  • #1439
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 21st

    Rehab - 1 Hour


    Weights - 50 Mins

    2 Sets X 10 Reps

    Chest Press - 40kg

    Leg Abductors - 100kg

    Leg Adductors - 100kg

    Lat Pulldown - 45kg

    Shoulder Press - 17.5kg

    Landmine - 5kg + Bar


    1 Set X 20 Reps 

    Leg Curls - 25kg


    1 Set X 50 Reps

    Leg Press - 70kg


    25 mins Bodyweight & Mobility Exercises.


    Tuesday 22nd

    Run - 10.60K 47.53

    3K WU - 15.15 (5.05) avhr - 136bpm

    (400m @3.46, 1 min/rec) X 5

    (600m @3 54, 3 mins/rec)

    (200m @3.49, 200m @4.54) X 5

    3K CD - 14.03 (4.40) avhr - 147bpm


    Wednesday 23rd

    Bike - (Turbo - 1.04 Hours)

    Avg Cadence - 85

    Avg Power - 182W

    Avg HR - 126bpm


    Thursday 24th

    Run - 18.0K 1.21.22

    3K WU - 15.11 (5.03) avhr - 133bpm

    15K - 1.06.11 (4.24) avhr - 155bpm


    Friday 25th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 88

    Avg Power - 156W

    Avg HR - 113bpm


    Saturday 26th

    Run - Killarney Parkrun 5K

    Down in Killarney with the family for the weekend. Decided to do the local Park run, to get some speed work in. Warmed up with 3K @5.11 pace. 

    Wasnt expecting a lot from this run. Had a heavy enough 18k only 48 hours earlier and overdone the food on Friday night in the hotel. Started off conservatively and went through the first K in 4.08. Started back in the small field of runners and just was just concentrating on picking off runners along the really flat route. Second K in 3.57, feeling better now. At this stage i thought i might get a 20 minute time. Was feeling pretty ok now and just pushed as best i could for the next couple of kilometers. Was surprised to look at my watch in the last 500m to see avg pace at 3.54. Finished out as best i could finished in 4th with time of 19.30 and a PB by 1 second, which was actually i ran in 2015.

    Cool down with 2K @5.18.



  • #1440
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 28th

    Rehab - 1 Hour


    Bike - (Turbo - 30 Mins)

    Avg Cadence - 87

    Avg Power - 149W

    Avg HR - 110bpm


    Tuesday 29th

    Run - 9.80K 47.03

    3K WU - 15.50 (5.16) avhr - 129bpm

    (200m @4.16, 2 mins @4.58) X 2

    (400m @4.24, 2 mins @4.58) X 2

    (600m @4.26, 2 mins @4.58) X 2

    2K CD - 10.40 (5.20) avhr - 133bpm


    Wednesday 30th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 88

    Avg Power - 174W

    Avg HR - 122bpm


    Thursday 01st

    Run - 7.50K 38.50 (5.11) avhr - 138bpm



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  • #1441
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Saturday 03rd

    Run - Waterford Half Marathon

    My plan for this was to target sub 1.30.

    My PB from last year was 1.31.04.

    Training had been going well and i felt that i could get under it. Lots of downhill for the first 4K and started too fast. My avg pace was 4.03 at this stage. Had been trying to bank a few seconds before the hilly sections, however went off a little hasty.Felt good though so just went with it. Next 3K was undulating with some steeper hills. A few runners passed me on these sections. Avg pace had fallen to 4.09 after 7K. Was happy with that. 3K on a downhill section followed. Managed to get the avg pace down to 4.05. Went through 10K in about 40.50 which is only 20 seconds off my PB. Next 6 K s or so were on the Greenway. A lovely stretch, however i was just concentrating on maintaining my pace at 4.05. Knew i was on the limit here. Got to 16K and turned onto a steep hill for about 200ms. Struggled really badly. Legs were crying out. I stopped at a drinks station for about 5 seconds. 4 or 5 runners passed me.

    Started back but was really struggling to hold pace. Only about 4 Kilometers to go and felt i could be in trouble. Managed to hold pace as best i could. Avg pace had slipped to 4.09. Stopped with 2 K left as legs felt in bits. Only stopped for about 10 seconds. Last 2 K were down hill, thankfully. Worked as hard as i could, people passing me but i kept a good pace. Managed to cross the line in a new PB of 1.27.40 (4.09). Happy with that time. Started off too fast and made it a lot harder than it needed to be. Still a lot of work to do to get a decent time for Seville Marathon next February



  • #1442
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 05th

    Rehab - 1 Hour


    Tuesday 06th

    Run - 9.40K 43.50

    3K WU - 15.17 (5.05)

    (100m @4.10) X 4, (400m @4.05), 

    (200m @4.10) X 3, (600m @4.05),

    (200m @4.10) X 4, (800m @4.05),

    (200m @4.10) X 4, 

    2K CD - 10.25 (5.12)


    Wednesday 07th

    Weights - 50 Mins

    Completed 2 sets X 10 reps


    Chest Press - 40Kg

    Leg Adductors - 100Kg

    Leg Abductors - 100kg 

    Lat Pulldown - 45Kg

    Shoulder Press - 17.5kg 

    Landmine - 5kg + Bar


    Completed 1 set X 20 reps

    Leg Curls - 25kg


    Completed 1 sets X 50 reps

    Leg Press - 70g


    25 mins Stretching & Mobility


    Bike - (Turbo - 25 Mins - Morning)

    Avg Cadence - 86

    Avg Power - 186W


    Bike - (Turbo - 39 Mins - Evening)

    Avg Cadence - 85

    Avg Power - 197W

    Avg HR - 140bpm


    Thursday 08th

    Run - 16.0K 1.10.02

    3K WU - 13.46 (4.35) avhr - 143bpm

    13K - 56.16 (4.19) avhr - 157bpm


    Friday 09th

    Run - 8.0K 41.56 (5.14) avhr 140bpm


    Sunday 11th

    Run - 10.0K 45.27

    3K WU - 15.03 (5.01) avhr - 140bpm

    (1K @4.08, 2 mins/rec) X 2

    (1.5K @4.08, 2 mins/rec) X 2

    2K CD - 9.46 (4.55) avhr - 137bpm



  • #1443
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 12th

    Rehab - 1 Hour


    Weights - 45 Mins

    2 sets X 10 reps


    Chest Press - 40Kg

    Leg Adductors - 100Kg

    Leg Abductors - 100kg 

    Lat Pulldown - 45Kg

    Shoulder Press - 17.5kg 

    Landmine - 5kg + Bar


    1 set X 20 reps

    Leg Curls - 25kg


    1 set X 50 reps

    Leg Press - 70g


    15 mins Stretching & Mobility


    Tuesday 13th

    Run - 10.80K 52.07

    3K WU - 16.11 (5.22) 

    (300m @4.00, 100m @4.55) X 12

    3K CD - 15.41 (5.14) avhr - 136bpm


    Wednesday 14th

    Bike - (Turbo - 1.01 Hours)

    Avg Cadence - 84

    Avg Power - 194W

    Avg HR - 134bpm


    Thursday 15th

    Run - 10.0K 46.11

    3K WU - 15.17 (5.05) avhr - 128bpm

    (1K @4.13, 2 mins/rec) X 2

    (1.5K @4.13, 2 mins/rec) X 2

    2K CD - 9.48 (4.54) 


    Friday 16th

    Weights - 45 Mins

    2 sets X 10 reps


    Chest Press - 40Kg

    Leg Adductors - 100Kg

    Leg Abductors - 100kg 

    Lat Pulldown - 45Kg

    Shoulder Press - 17.5kg 

    Landmine - 5kg + Bar


    1 set X 20 reps

    Leg Curls - 25kg


    1 set X 50 reps

    Leg Press - 70g


    15 mins Stretching & Mobility


    Saturday 17th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 89

    Avg Power 159W

    Avg HR - 122bpm


    Sunday 18th

    Run - 16.0K 1.11.47

    3K WU - 13.40 (4.33) avhr - 154bpm

    13K - 58.07 (4.28) avhr - 168bpm



  • #1444
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 19th

    Weights - 45 Mins

    2 sets X 10 reps


    Chest Press - 40Kg

    Leg Adductors - 100Kg

    Leg Abductors - 100kg 

    Lat Pulldown - 45Kg

    Shoulder Press - 17.5kg 

    Landmine - 5kg + Bar


    1 set X 20 reps

    Leg Curls - 25kg


    1 set X 50 reps

    Leg Press - 70g


    15 mins Stretching & Mobility


    Tuesday 20th

    Rehab - 1 Hour


    Wednesday 21st

    Run - 8.20K 38.10

    3K WU - 15.04 (5.01) avhr - 144bpm

    (800m @4.11, 90 secs/rec) X 4

    2K CD - 9.40 (4.50) avhr - 150bpm


    Thursday 22nd

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 90

    Avg Power - 202W

    Avg HR - 141bpm


    Friday 23rd

    Run - 13.0K 1.01.16

    3K WU - 14.59 (4.59) avhr - 143bpm

    10K - 46.17 (4.37) avhr - 157bpm



  • #1445
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 26th

    MSD 4 mile Run

    Done a 3K warm up before the start  

    Havent ran a 4 mile race in about 8 years. PB was approx 27.40 ish and was soft enough so i was confident that i would beat that comfortably. Plan was to start off at about 4 min per K pace. Downhill at the start and very competitive field with loads of runners gone shooting off in front of me. Tried to hold back a little over the first 2K as their was some downhill and thought that there would be uphill to follow. Went through first 2K in 3.56 pace. Continued at this effort for the next couple of K. Avg pace dropped slightly to 3.58 as the course levelled out. Last couple of K was just a case of hanging on as best i could and trying to maintain pace. Finished with avg pace at 3.59. Total time was 25.39 PB by just over 2 minutes. Happy enough with this. Great event and great way of blowing off the xmas excesses.


    Tuesday 27th

    Bike - (Turbo - 1Hour)

    Avg Cadence - 92

    Avg Power - 170W

    Avg HR - 129bpm


    Wednesday 28th

    Rehab - 1 Hour


    Thursday 29th

    Run - 12.0K 52.50 (Treadmill)

    3K WU - 14.19 (4.46) avhr - 141bpm

    (1K @4.10, 2 mins/rec)

    (2K @4.10, 2 mins/rec) X 3

    2K CD - 9.18 (4.39) avhr - 145bpm


    Friday 30th

    Rehab - 1 Hour


    Saturday 31st

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 83

    Avg Power - 167W

    Avg HR - 135bpm


    Rehab - 1 Hour


    Sunday 01st

    Run - 22.0K 1.39.05

    3K WU - 13.46 (4.35) avhr - 148bpm

    19K - 1.25.19 (4.29) avhr - 158bpm



  • #1446
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 02nd

    Rehab - 1 Hour


    Wednesday 03rd

    Rehab - 1 Hour


    Run - 9.00K 38.45

    3K WU - 13.54 (4.37) avhr - 154bpm

    (400m @3.52, 1 min/rec) X 10

    2K CD - 9.23 (4.41) avhr - 154bpm


    Thursday 04th

    Rehab - 1 Hour


    Bike - (Turbo - 1 Hour)

    Avg Cadence - 90

    Avg Power - 165W

    Avg HR - 127bpm


    Friday 05th

    Run - 15.0K 1.05.33

    3K WU - 14.20 (4.47) avhr - 140bpm

    (2K @4.14, 2 mins/rec) X 3

    (1K @4.06, 2 mins/rec) X 4

    2K CD - 9.25 (4.41) avhr - 148bpm



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  • #1447
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Injury at the moment. Looks like it could be a long time out running. Have an MRI in two weeks to confirm. But looks like a reocurrence of an old injury (Osteitis Pubis). Kept me out of runningfor a couple of years before. Hopefully i will be able to cycle and swim and change goals for the year. Seville Marathon in 4 weeks is gone. Lots of Core Work to do to get back. Started this week prior to MRI just to get a headstart.

    Monday 09th

    Rehab - 1.30 Hours


    Wednesday 11th

    Rehab - 1 Hour


    Friday 13th

    Rehab - 1.30 Hours


    Sunday 15th

    Rehab - 1.30 Hours



  • #1448
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 16th

    Bike - (Turbo - 30 Mins)

    Avg Cadence - 88

    Avg Power - 152W

    Avg HR - 138bpm


    Tuesday 17th

    Rehab - 1 Hour


    Wednesday 18th

    Bike - (Turbo - 30 Mins)

    Avg Cadence - 89

    Avg Power - 152W

    Avg HR - 127bpm


    Thursday 19th

    Rehab - 1.30 Hours


    Friday 20th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 89

    Avg Power - 152W

    Avg HR - 148bpm


    Saturday 21st

    Rehab - 1 Hour



  • #1449
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 23rd

    Bike - (Turbo - 45 Mins)

    Avg Cadence - 87

    Avg Power - 151W

    Avg HR - 128bpm


    Tuesday 24th

    Rehab - 1 Hour


    Wednesday 25th

    Swim - (1.2K - 33 Mins)


    Rehab - 1 Hour


    Thursday 26th

    Bike - (Turbo - 45 Mins)

    Avg Cadence - 88

    Avg Power - 152W

    Avg HR - 138bpm


    Friday 27th

    Swim - (1.2K - 30 Mins)


    Rehab - 1 Hour


    Saturday 28th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 86

    Avg Power - 154W

    Avg HR - 132bpm



  • #1450
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Tuesday 01st

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 84

    Avg Power - 160W

    Avg HR - 133bpm


    Wednesday 02nd

    Rehab - 1 Hour


    Swim -(1.4K - 37 Mins)

    (200m FC, 1 min/rec) X 7


    Thursday 03rd

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 86

    Avg Power - 160W

    Avg HR - 135bpm


    Friday 04th

    Swim - (1.4K - 34 Mins)

    200m FC

    (400m FC, 1 min/rec) X 3


    Rehab - 1 Hour


    Saturday 05th

    Rehab - 1 Hour


    Sunday 06th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 87

    Avg Power - 166W

    Avg HR - 145bpm



  • #1451
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Monday 06th

    Swim - (1.6K - 44 Mins)

    (200m FC, 1 min/rec) X 8


    Rehab - 1 Hour


    Tuesday 07th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 91

    Avg Power - 168W

    Avg HR - 150bpm


    Wednesday 08th

    Rehab - 1 Hour


    Thursday 09th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 89

    Avg Power - 169W

    Avg HR - 136bpm


    Friday 10th

    Swim - (1.6K - 42 Mins)

    200m FC

    (400m FC, 1 min/rec) X 3

    200m FC


    Saturday 05th

    Rehab - 1 Hour


    Sunday 06th

    Bike - (Road- 36.9K  1.24.40 Av g Speer - 26.1kph)

    Avg Cadence - 87

    Avg Power - 177W

    Avg HR - 153bpm



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