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Comments

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


    Monday 13th

    Rehab - 1 Hour


    Tuesday 14th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 90

    Avg Power - 173W

    Avg HR - 141bpm


    Wednesday 15th

    Swim - (1.8K - 53 Mins)


    Thursday 16th

    Rehab - 1 Hour


    Friday 17th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 81

    Avg Power - 176W

    Avg HR - 143bpm


    Saturday 18th

    Swim - (1.8K - 42 Mins)

    200m FC

    (500m FC, 1 min/rec) X 3

    100m FC


    Rehab - 1 Hour


    Sunday 19th

    Bike - (Road- 47.3K  1.40.34 Avg Speed - 28.2kph)

    Avg Cadence - 93

    Avg Power - 190W

    Avg HR - 157bpm



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


    Monday 20th

    Swim - (2K - 53 mins)

    400m FC Easy

    (100m @CSS 2.07, 15 secs/rec) X 14

    200m FC CD


    Rehab - 1 Hour


    Tuesday 21st

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 85

    Avg Power - 179W

    Avg HR - 144bpm


    Wednesday 22nd

    Swim - (2K - 56 Mins)

    300m FC Easy

    (10 X 50m, 20 secs/rec) Moderate

    200m Paddles Easy

    (400m X 2, 2 mins/rec) Moderate/Hard

    200m FC Easy


    Thursday 23rd

    Rehab - 1 Hour


    Friday 24th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 82

    Avg Power - 180W

    Avg HR - 144bpm


    Saturday 18th

    Rehab - 1 Hour


    Sunday 19th

    Bike - (Road- 52.9K  1.56.12 Avg Speed - 27.3kph)

    Avg Cadence - 92

    Avg Power - 183W

    Avg HR - 155bpm



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


    Monday 27th

    Swim - (2.2K - 54 mins)

    400m FC Easy

    (200m @CSS 2.07, 20 secs/rec) X 8

    200m FC CD


    Rehab - 1 Hour


    Tuesday 28th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 84

    Avg Power - 187W

    Avg HR - 144bpm


    Wednesday 01st

    Rehab - 1 Hour


    Thursday 02nd

    Swim - (2.2K - 1 Hour 5 Mins)

    400m FC Easy

    (4 X 50m Very Hard, 20 specs/rec) X 2

    200m Easy

    (4 X 100m Very Hard, 30 secs/rec) X 2

    200m Easy

    (4 X 25m Sprints, 30 secs/rec)

    100m Easy


    Friday 03rd

    Bike - ( Road - 65KM 2:23:27 Avg Speed - 27.2kph)

    Avg Cadence - 91

    Avg Power - 177W

    Avg HR - 151bpm


    Saturday 04th

    Rehab - 1 Hour


    Sunday 05th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 89

    Avg Power - 189W

    Avg HR - 154bpm



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


    Monday 06th

    Rehab - 1 Hour


    Tuesday 07th

    Swim - (2.4K - 57 Mins)

    400m FC Easy

    (4 X 400m @CSS, 30 secs/rec)

    400m FC Easy


    Wednesday 08th

    Bike - (Turbo - 1.04 Hour)

    Avg Cadence - 90

    Avg Power - 189W

    Avg HR - 142bpm


    Thursday 09th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 86

    Avg Power - 172W

    Avg HR - 132bpm


    Friday 10th

    Bike ( Turbo - 1.05 Hours)

    Avg Cadence - 83

    Avg Power - 201W

    Avg HR - 149bpm


    Rehab - 1 Hour


    Saturday 11th

    Swim - (2.4K - 1.04 Hour)

    200m FC Easy

     1K Easy

    (500m Hard, 1 min/rec) X 2

    4 X 25m Sprints

    100m FC Easy


    Sunday 12th

    Bike - (Road - 70.4KM 2.53.02 Hours Avg Speed - 24.4kph)

    Avg Cadence - 90

    Avg Power - 175W

    Avg HR - 147bpm



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


    Monday 13th

    Rehab - 1 Hour


    Tuesday 14th

    Bike - (Turbo - 1.04 Hour)

    Avg Cadence - 87

    Avg Power - 183W

    Avg HR - 134bpm


    Wednesday 15th

    Swim - (2.6K - 1.02 Hours)

    400m Easy

    (600m @ CSS 2.07, 45 secs/rec) X 3

    400m Easy


    Thursday 16th

    Bike - (Road - 81.10K 3.12.14 Hours Avg Speed - 25.3kph)

    Avg Cadence - 90

    Avg Power - 176W

    Avg HR - 153bpm


    Rehab - 50 Mins


    Friday 17th

    Bike ( Turbo - 1 Hour)

    Avg Cadence - 90

    Avg Power - 174W

    Avg HR - 130bpm


    Saturday 18th

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 87

    Avg Power - 182W

    Avg HR - 132bpm



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


    Monday 20th

    Rehab - 1 Hour


    Bike - (Turbo - 1 Hour)

    Avg Cadence - 90

    Avg Power - 165W

    Avg HR - 126bpm


    Tuesday 21st

    Swim - (1.8K - 55 Mins)


    Run - 2.0K 10.32 (5.16) avhr - 144bpm


    Wednesday 22th

    Bike - (Turbo - 1.05 Hours)

    Avg Cadence - 83

    Avg Power - 202W

    Avg HR - 154bpm


    Thursday 23rd

    Rehab - 1 Hour


    Bike ( Turbo - 30 Mins)

    Avg Cadence - 95

    Avg Power - 174W

    Avg HR - 140bpm


    Friday 24th

    Swim - (1.8K - 56 Mins)


    Run - 2.0K 10.29 (5.14) avhr - 150bpm


    Saturday 25th

    Bike - (Road - 92.7K 3.41.21 Avg Speed - 25.1kph)

    Avg Cadence - 88

    Avg Power - 174W

    Avg HR - 151bpm


    Sunday 26th

    Bike ( Turbo - 1 Hour)

    Avg Cadence - 93

    Avg Power - 166W

    Avg HR - 127bpm



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


    Monday 27th

    Rehab - 1 Hour


    Swim - (2.8K - 1.08 Hours)

    400m Easy

    (20 X 100m @ CSS, 15 secs/rec)

    400m Easy


    Tuesday 28th

    Bike - (Turbo - 1.02 Hours)

    Avg Cadence - 86

    Avg Power - 208W

    Avg HR - 149bpm


    Wednesday 29th

    Bike - ( Turbo - 1 Hour)

    Avg Cadence - 90

    Avg Power - 179W

    Avg HR - 140bpm


    Thursday 30th

    Swim - (2.8K - 1.09 Hours)

    400m Easy

    (4 X 500m Moderate, 1 min/ rec)

    400m Easy


    Rehab - 1 Hour


    Friday 31st

    Bike - (Turbo - 30 Mins)

    Avg Cadence - 95

    Avg Power - 178W

    Avg HR - 133bpm


    Run - 3.0K 15.42 (5.14) avhr - 128bpm


    Saturday 01st

    Bike ( Turbo - 1 Hour)

    Avg Cadence - 83

    Avg Power - 170W

    Avg HR - 128bpm


    Sunday 02nd

    Bike - (Road - 70.20K 2.50.36 Avg Speed - 24.7kph)

    Avg Cadence - 89

    Avg Power - 182W

    Avg HR - 149bpm



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


    Monday 03rd

    Bike - (Turbo - 1 Hour)

    Avg Cadence - 88

    Avg Power - 166W

    Avg HR - 117bpm


    Tuesday 04th

    Swim - (3.0K - 1.12 Hours)

    500m Easy

    (10 X 200m @ CSS 2.02, 20 secs/rec)

    500m Easy


    Rehab - 1 Hour


    Wednesday 05th

    Bike - ( Road - 102KM 4.05.07 Avg Speed - 24.9kph)

    Avg Cadence - 91

    Avg Power - 172W

    Avg HR - 140bpm


    Thursday 06th

    Bike - (Road - 66.2KM 2.30.00 Avg Speed - 26.5kph)

    Avg Cadence - 91

    Avg Power - 171W

    Avg HR - 132bpm


    Saturday 08th

    Swim - (1.8K - 42.24)


    Sunday 09th

    Rehab - 1 Hour


    Run - 2K 10.00 (5.00)



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


    Monday 10th

    Rehab - 55 Mins


    Run - 2.0K 10.00 (5.00) 


    Wednesday 12th

    Bike ( Turbo - 1.03.30)

    Avg Cadence - 85

    Avg Power - 185W

    Avg HR - 125W


    Thursday 13th

    Bike - (Road - 120KM 4.19.07 Avg Speed - 27.7kph)

    Avg Cadence - 91

    Avg Power - 176W

    Avg HR - 142bpm


    Friday 14th

    Rehab - 1 Hour


    Run - 3.00K 16.01 (5.20) avhr - 135bpm


    Saturday 15th

    Swim - (3K - 1.14 Hours)

    500m Easy

    (5 X 400m @ CSS 2.02, 30 secs/rec)

    500m Easy


    Rehab - 30 Mins


    Sunday 16th

    Bike - ( Road - WU & CD - 14.59KM 34.58)

    (10 Mile TT - 16.1KM 27.50 Avg Speed - 34.7kph)

    Avg Cadence - 89

    Avg Power - 148W

    Avg HR - 162W



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


    Tuesday 18th

    Bike ( Turbo - 1.03.30)

    Avg Cadence - 90

    Avg Power - 179W

    Avg HR - 130W


    Wednesday 19th

    Rehab - 1 Hour


    Run - 3.00K 15.55 (5.18) 


    Thursday 20th

    Bike - (Turbo - 59.30 Mins)

    Avg Cadence - 91

    Avg Power - 160W


    Friday 21st

    Swim + (3K - 1.11 Hours)

    600m Easy

    (3 X 600m @ CSS 2.02, 45 secs/rec)

    600m Easy


    Run - 3.00K 15.32 (5.11) avhr - 138bpm


    Saturday 22th

    Rehab - 30 Mins


    Sunday 23rd

    Bike - Audax - Laois 200 ( Solo Ride)

    (202KM - 8.25.35 Hours -  Avg Speed - 24.0kph))

    Avg Cadence - 88

    Avg Power - 161W

    Avg HR - 145bpm



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


    Wednesday 26th

    Rehab - 1 Hour


    Run - 3.00K 15.55 (5.13) avhr - 148bpm


    Bike - (Turbo - 1 Hour)

    Avg Cadence - 92

    Avg Power - 188W

    Avg HR - 135bpm


    Thursday 27th

    Swim - (2K - 51 Mins)

    (4 X 500m) Moderate


    Rehab - 1 Hour


    Run - 3.0K 15.47 (5.16) avhr - 130bpm


    Friday 28th

    Bike - (Turbo - 1.02 Hour)

    Avg Cadence - 83

    Avg Power - 178W

    Avg HR - 122bpm



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


    Monday 01st

    Rehab - 1 Hour


    Run - 4.00K 20.24 (5.06) avhr - 134bpm


    Tuesday 02nd

    Swim - (1.8K - 55 Mins)


    Wednesday 03rd

    Bike - (Turbo - 1.07.30)

    Avg Cadence - 85

    Avg Power - 207W

    Avg HR - 153bpm


    Thursday 04th

    Rehab - 1 Hour


    Run - 4.00K 19.59 (5.00) avhr - 142bpm


    Friday 05th

    Swim - (1.8K - 52 Mins)

    200m Easy

    (10 X 50m Moderate)

    200m Easy

    2 X 400m (1st Moderate, 2nd Hard)

    100m Easy


    Saturday 06th

    Bike - (Road - 100K 3.32.09 Hours Avg Speed - 28.3kph)

    Avg Cadence - 92

    Avg Power - 184W

    Avg HR - 145bpm


    Sunday 07th

    Bike - ( Road - 52.9K 1.59.16 Hours Avg Speed - 26.6kph)

    Avg Cadence - 90

    Avg Power - 160W

    Avg HR - 127bpm



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