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Monday 16/03/20
Run - 8.59KM 43.00
15 mins warm up - 2.63KM (5.42) avhr - 125bpm
800m X 4 - (4.08, 4.02, 4.00, 3.57 - Pace per K)
15 mins cool down - 2.76KM (5.26) avhr - 132bpm
Tuesday 17/03/20
Bike - (Turbo - 1.04.50)
30, 60, 90 Sec efforts
Avg Cadence - 93
Avg Power - 188W
Avg Heart Rate - 133bpm
Wednesday 18/03/20
Run - 14.76km 1.00 Hour
15 mins warm up - 2.73KM (5.29) avhr - 149bpm
55 mins - 12.03KM (4.34) avhr - 151bpm
Rehab - 1 Hour
Thursday 19/03/20
Bike - (Road - 2.20 Hours, 64.85KM)
13 mins warm up - 6K 27.0kph avhr - 127bpm
127 mins - 58.35K 27.8kph avhr - 134bpm
Struggled to get my heart rate up to proper levels for this. About 15 bpm below, where i targetted.
Saturday 21/03/20
Run - 9.23KM 45.00
15 mins warm up - 2.66KM (5.39) avhr - 127bpm
4 X 5 mins (4.14, 4.09, 4.11, 4.08 - Pace per K)
Recoveries - (2 min, 1 min, 30 seconds)
10 mins cool down - 1.78KM (5.38) avhr - 127bpm
Sunday 22/03/20
Bike - (Turbo - 1 Hour)
10 mins warm up @ 106W
5 mins - Ramp up
5 mins @ 144W
30 mins @ 200-220W
10 mins @ 106W
Avg Cadence - 88
Avg Power - 168W
Avg Heart Rate - 118bpm
A Turbo Recovery Session, however heart rate still very low.
No Swimming or Weights in Gym for the foreseeable. Will just tip along with the Running, Cycling, Rehab and will add in some home mobility and strength work.0 -
Monday 23/03/20
Run - 8.81KM 44.00
15 mins warm up - 2.71KM (5.32) avhr - 140bpm
5 (200m @ 4.00 pace, 100m rec)
3 (400m @ 4.00 pace, 200m rec)
1 X 1K - 3.51
10 mins Cool Down - 1.80KM (5.34) avhr - 128bpm
Rehab - 1 Hour
Tuesday 24/03/20
Bike - (Turbo - 1.08 Hours)
Warm up
Ramp up
6 X (2 mins @216W, 2 mins @204W, 2 mins @216W)
(2 mins @155W in between reps)
Cool Down
Avg Cadence - 88
Avg Power - 180W
Avg Heart Rate - 139bpm
Mobility & Strength - 40 Mins
Coach doing online Mobility & Strength training for the next number of weeks. Good way for me to substitute some of the work i was doing in the gym over the past few months.
Wednesday 25/03/20
Run - 10.47KM 50.00
15 mins warm up - 2.69KM (5.34) avhr - 132bpm
2 X 3KM (Times - 12.36, 12.25) (Paces - 4.12, 4.08) (Heart rates - 152bpm, 157bpm)
10 mins Cool down - 1.78KM (5.37) avhr - 128bpm
Thursday 26/03/20
Bike - (Turbo - 1.03 Hours)
10 mins @120W
4 mins - Ramp up
2 mins @ 168W
4 X (5 mins - 210W, 2 mins - 230W, 1 min - 260W)
5 mins @168W
10 mins @110W
Avg Cadence - 90
Avg Power - 180W
Avg Heart Rate - 129bpm
Friday 27/03/20
Mobility & Strength - 40 mins
Rehab - 1 Hour
Saturday 28/03/20
Run - 15.86KM 1.15 Hours
15 mins warm up - 2.60KM (5.46) avhr - 124bpm
60 mins - 13.26KM (4.31) avhr - 151bpm
Sunday 29/03/20
Bike - (Turbo - 2.06 Hours)
Bike Session in Z2/Z3 with two climbing sections. Really tough session.
Avg Cadence - 93
Avg Power - 196W
Avg Heart Rate - 136bpm0 -
Monday 30/03/20
Run - 9.05KM 43.00
15 mins warm up - 2.63km (5.43) avhr - 124bpm
Reps -
400m, 600m, 800m, 1K, 800m, 600m, 400m (1 min/rec)
Paces
3.56, 3.56, 3.53, 4.06, 3.54, 3.55, 3.53
10 mins cool down - 1.82km (5.30) avhr - 128bpm
Tuesday 31/03/20
Bike - (Turbo - 58 Mins)
15 mins warm up @144W
5 mins @ 168W
4 mins - Ramp up
3 X
3 mins @180W, 2 mins @216W, 3 mins @180W - followed by
15 secs @288W, 45 sec @96W X 5
5 mins Cool Down @120W
Avg Cadence - 91
Avg Power - 169W
Avg Heart Rate - 122bpm
Wednesday 01/04/20
Run - 11.17km 55.00
20 mins Warm up - 3.58km (5.35) avhr - 140bpm
5K TT - 20.03 (4.00) avhr - 165bpm
Paces - 3.58, 4.04, 4.16, 3.58, 3.47
15 mins cool down - 2.59km (5.48) avhr - 131bpm
Rehab - 1 Hour
Mobility & Strength - 40 Mins
Online class ran by my coach.
Thursday 02/04/20
Bike - (Turbo - 59.30 Mins)
Avg Cadence - 93
Avg Power - 187W
Avg Heart Rate - 142bpm
Friday 03/04/20
Mobility & Core - 1 Hour
Again, online class ran by my coach.
Saturday 04/04/20
Bike - (Turbo - 1.30 Hours)
Avg Cadence - 90
Avg Power - 198W
Avg Heart Rate - 140bpm
Tough session as can be seen by the avg power which was above my normal level. Was supposed to run 5k off the bike, but my groin area is a bit sore after the 5K TT on Wednesday.
Sunday 05/04/20
Run - 15.79KM 1.15 Hours
15 Mins warm up - 2.72km (5.31) avhr - 131bpm
60 mins - 13.07km (4.35) avhr - 150bpm0 -
Monday 06/04/20
Rehab - 1 Hour
Bike - (Turbo - 1.05 Hours)
5 mins @120W
5 mins @156W
5 mins @168W
3 X (2 mins @198W, 8 mins @175W)
5 mins @180W
5 mins @180W
10 mins @125W
Avg Cadence - 90
Avg Power - 166W
Avg Heart Rate - 122bpm
Tuesday 07/04/20
Mobility & Core - 45 Mins
Wednesday 08/04/20
Bike - (Turbo - 1.08.30 Hours)
10 mins warm up
6 mins Ramp up
4 X 10 mins Tempo
5 mins Cool Down
Avg Cadence - 90
Avg Power - 187W
Avg Heart Rate - 134bpm
Thursday 09/04/20
Rehab - 1 Hour
Friday 10/04/20
Mobility & Core - 45 Mins
Rehab - 1 Hour
Saturday 11/04/20
Bike - (Road - 2.45 Hours - 68KM)
15 mins warm up - 6KM 24.2kph 119bpm
150 mins - 62KM 24.8kph 143bpm
First time out on the bike in 4/5 weeks. Decided to use a steep hill beside my house and do loops of the area so as to stay close to home. Very steep hill beside my house so tough cycle hence the low average speed.
Sunday 12/04/20
Run - 15.74KM 1.15 Hours
15 mins warm up - 2.68km (5.35) avhr - 129bpm
60 mins - 13.06km (4.35) avhr - 153bpm0 -
Monday 13/04/20
Bike - (Turbo - 1.20 Hours)
10 mins @144W
5 mins - ramp up
5 mins @120W
4 x 3 mins - 15 secs @120%
10 mins @144W
Avg Cadence - 89
Avg Power - 178W
Avg Heart Rate - 127bpm
Tuesday 14/04/20
Run - 8.54KM 41.00
15 mins warm up - 2.72KM (5.31) avhr - 128bpm
5 X 200m (30 secs/rec between reps) (2 min/rec)
2 X 1K (2 min/rec)
5 X 200m (30 secs/rec between reps) (2 min/rec)
10 mins Cool Down - 1.82KM (5.31) avhr - 128bpm
Wednesday 15/04/20
Mobility & Core - 45 Mins
Bike - (Turbo - 1.07.30)
5 mins @120W
5 mins @144W
5 mins @Ramp up
4 X (1 min @240W, 1 min @168W)
5 mins @ 174W
4 X (3 mins @228W, 2 mins @204W)
5 mins @156W
Avg Cadence - 91
Avg Power - 184W
Avg Heart Rate - 134bpm
Thursday 16/04/20
Run - 10.58km 49.00
15 mins warm up - 2.73km (5.29) avhr - 135bpm
3 X 2K (2 mins/rec) (Paces - 3.58, 4.02, 4.02) HR's(166bpm, 168bpm, 166bpm)
10 mins Cool Down - 1.85KM (5.24) avhr - 145bpm
Rehab - 1 Hour
Friday 17/04/20
Mobility & Core - 1 Hour
Saturday 18/04/20
Brick
Bike - (Turbo - 1.58 Hours)
Avg Cadence - 93
Avg Power - 190W
Avg Heart Rate - 137bpm
Run - 8K 36.14 (4.31) avhr - 155bpm
Sunday 19/04/20
Run - 16.57KM 1.20 Hours
15 mins - 2.67km (5.37) avhr - 128bpm
65 mins - 13.9km (4.40) avhr - 149bpm0 -
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Monday 20/04/20
Rehab - 1 Hour
Bike (Turbo - 1.18 Hours)
5 mins @ 96W
5 mins - Ramp up
2 mins @ 132W
7 X (1 min @ 288W, 1 min @ 96W)
10 mins @ 168W
4 X (1 min @ 300W, 1 min @ 96W)
10 mins @ 168W
7 X (1 min @ 288W, 1 min @ 96W)
10 mins @ 168W
Avg Cadence - 91
Avg Power - 176W
Avg Heart Rate - 132bpm
Tuesday 21/04/20
Mobility & Core - 45 Mins
Run - 9.40KM 45.00
15 mins Warm up - 2.71km (5.32) avhr - 137bpm
20 X 200m Reps (30 sec/rec) (Paces - 3.35 - 3.45)
15 mins Cool Down - 2.69km (5.34) avhr - 130bpm
Wednesday 22/04/20
Bike - (Turbo - 1.10 Hours)
10 mins @ 130W
5 mins @ Ramp
5 mins @ 156W
30 mins @ 228W
10 mins @ 156W
10 mins @ 130W
Avg Cadence - 89
Avg Power - 181W
Avg Heart Rate - 132bpm
Thursday 23/04/20
Run - 9.28KM 50.00
15 mins Warm up - 2.68KM (5.36) avhr - 137bpm
8 X 250m Hills Repeats - Jog Down/Recovery (Times - 63 secs approx) (Pace - 4.09 pace approx)
15 mins Cool Down - 2.60KM (5.46) avhr - 123bpm
Friday 24/04/20
Rehab - 1 Hour
Mobility & Core - 1 Hour
Saturday 25/04/20
Bike - (Road - 2.16 Hours 61.56KM
14 mins - 6K 26.3KPH 107bpm
122 mins - 56.56K 27.8KPH 136bpm
Sunday 26/04/20
Run - 15.82km 1.15 Hours
15 mins Warm up - 2.72KM (5.31) avhr - 128bpm
60 mins - 13.10KM (4.34) avhr - 153bpm0 -
Tuesday 28/04/20
Run - 8KM 43.48 (5.28) avhr - 129bpm
Decided to do a very easy run this morning as body has been very tired these past couple of days. Didn't do any exercise yesterday and skipped a turbo session to get some extra recovery time in after the weekend.
Wednesday 29/04/20
Mobility & Core - 40 Mins
Bike - (Turbo - 1.15 Hours)
Avg Cadence - 92
Avg Power - 183W
Avg Heart Rate - 138bpm
Thursday 30/04/20
Run - 12.43KM 59.00
15 mins warm up - 2.70KM (5.32) avhr - 140bpm
8K - 34.26 (4.18) avhr - 162bpm (alternate K's under/over Threshold)
(4.10, 4.22, 4.15, 4.25, 4.13, 4.23, 4.14, 4.20)
10 mins cool down - 1.73KM (5.47) avhr - 130bpm
Rehab - 1 Hour
Friday 01/05/20
Mobility & Core - 1 Hour
Saturday 02/05/20
Brick
Bike - (Turbo - 2 Hours)
Avg Cadence - 92
Avg Power - 179W
Avg Heart Rate - 133bpm
Run - 34.49 - 8K (4.20) avhr - 158bpm
(4.23, 4.27, 4.17, 4.17, 4.23, 4.20, 4.19, 4.16)
Sunday 03/05/20
Run - 15.60KM 1.15 Hours
15 mins warm up - 2.65KM (5.40) avhr - 141bpm
60 mins - 12.95KM (4.38) avhr - 148bpm0 -
Monday 04/05/20
Rehab - 1 Hour
Bike (Turbo - 1.10 Hours)
Avg Cadence - 89
Avg Power - 173W
Avg Heart Rate - 125bpm
Tuesday 05/05/20
Mobility & Core - 40 Mins
Run - 6.91KM 34.00
15 mins warm up - 2.67KM (5.37) avhr - 131bpm
2 X 200m
1 X 400m - 5 mins steady running
1 X 800m - 5 mins steady running
1 X 400m Cool Down
Wednesday 06/05/20
Bike - (Turbo - 1 Hour)
Avg Cadence - 92
Avg Power - 179W
Avg Heart Rate - 127bpm
Thursday 07/05/20
Run - 10.24KM 48.38
15 mins warm up - 2.76KM (5.26) avhr - 125bpm
7.48KM - 33.38 (4.29) avhr - 149bpm
Paces for K's (4.33, 4.22, 4.35, 4.20, 4.34, 4.22, 4.35)
3 X 1K's 10 sec's faster than normal pace thrown in.
Friday 08/05/20
Mobility & Core - 50 Mins
Rehab - 1 Hour
Saturday 09/05/20
Bike - (Road - 2.26 Hours - 71.99KM
14 mins warm up - 6K 26.5kph avhr - 116bpm
132 mins - 66.99K 30.4kph avhr - 150bpm
Sunday 10/05/20
Run - 18KM 1.26.23
3K warm up - 16.38 (5.32) avhr - 134bpm
15K - 1.09.46 (4.39) avhr - 152bpm0 -
Monday 11/05/20
Mobility & Core - 45 Mins
Bike - (Turbo - 1.16 Hours)
Avg Cadence - 91
Avg Power - 191W
Avg Heart Rate - 131bpm
Tuesday 12/05/20
Run - 52.47 10.60KM
3K - Warm up - 16.59 (5.39) avhr - 129bpm
400m X 5 (4.10, 4.07, 4.01, 4.13, 4.09) (1 min/rec)
800m X 2 (4.12, 4.12) (90 sec/rec)
200m X 5 + 200m jog/rec
2K - Cool Down - 10.38 (5.19) avhr - 135bpm
Wednesday 13/05/20
Bike - (Turbo - 1.10 Hours)
10 mins - 140W
Ramp up
10 mins - 160W
30 mins - 242W - avhr - 147bpm Avg Cad - 92
15 mins - 150W
Thursday 14/05/20
Run - 57.49 11.60KM
3K Warm up - 15.55 (5.17) avhr - 128bpm
1K - 4.35 pace (2 min/rec)
1.6K - 4.37 (2 min/rec)
2K - 4.37 (3 min/rec)
1K - 4.36
3K Cool Down - 16.07 (5.22) avhr - 126bpm
Rehab - 1 Hour
Friday 15/05/20
Mobility & Core - 55 Mins
Saturday 16/05/20
Brick - Bike (Turbo - 2.32 Hours)
Avg Cadence - 86
Avg Power - 188W
Avg Heart Rate - 136bpm
Run - 25.56 6.02KM
5 mins steady
5 X 1K Reps (4.16, 4.09, 4.11, 4.13, 4.07)
Sunday 17/05/20
Run - 1.25.50 18.00KM
3K - 15.52 (5.17) avhr - 132bpm
15K - 1.09.58 (4.39) avhr - 150bpm0 -
Monday 18/05/20
Bike (Turbo - 1.15)
Avg Cadence - 94
Avg Power - 173W
Avg Heart Rate - 123bpm
Tuesday 19/05/20
Run - 12.5KM 1.03 Hours
3K warm up - 16.43 (5.34) avhr - 128bpm
300m @4.00, 200m @5.40 X 13
3K cool down - 15.57 (5.18) avhr - 132bpm
Wednesday 20/05/20
Mobility & Core - 45 Mins
Rehab - 1 Hour
Thursday 21/05/20
Bike - (Road - 82.37KM - 2.50 Hours)
6K warm up - 14 mins 25.7kph avhr - 116bpm
76.37K - 156 mins 29.3kph avhr - 139bpm
Friday 22/05/20
Run - 12KM 57.45
3K - 15.54 (5.17) avhr - 130bpm
1K - (4.17) (2 min/rec)
2K - (4.17) (2 min/rec)
2K - (4.17) (3 min/rec)
1K - (4.20)
3K - 16.01 (5.20) avhr - 134bpm
Saturday 23/05/20
Bike - (Turbo - 1.19 Hours)
Avg Cadence - 91
Avg Power - 189W
Avg Heart Rate - 136bpm
Sunday 24/05/20
Mobility & Core - 1 Hour0 -
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Monday 25/05/20
Bike - (Turbo - 1.15.40)
Avg Cadence - 92
Avg Power - 182W
Avg Heart Rate - 136bpm
Rehab - 1 Hour
Tuesday 26/05/20
Mobility & Core - 40 Mins
Run - 10.8KM 52.56
3K warm up - 16.38 (5.32) avhr - 129bpm
800m X 6 (2 min/rec)
Paces (4.13, 4.10, 4.12, 4.08, 4.10, 4.10)
3K Cool down - 16.00 (5.20) avhr - 138bpm
Wednesday 27/05/20
Bike (Turbo - 1.10 Hours)
10 mins @140W
5 mins @ramp up
10 mins @160W
30 mins @245W (Cadence - 94, Power - 245W, HR - 152BPM)
15 mins @156W
Thursday 28/05/20
Run - 14K 1.08.30
3K Warm up - 15.52 (5.17) avhr - 132bpm
8K - 36.15 (4.31) avhr - 149bpm
Paces (4.36, 4.33, 4.23, 4.30, 4.34, 4.24, 4.34, 4.36)
3K Cool Down - 16.23 (5.27) avhr - 131bpm
Friday 29/05/20
Mobility & Core - 1 Hour
Saturday 30/05/20
Brick
Bike (Turbo - 2.30 Hours)
Avg Cadence - 91
Avg Power - 184W
Avg Heart Rate - 137bpm
Run - 10K 45.41 (4.34) avhr - 159bpm
Sunday 31/05/20
Run - 20KM 1.40.42
3K - 16.28
17K - 1.24.14 (4.57)0 -
Monday 01/06/20
Bike - (Turbo - 1 Hour)
Avg Cadence - 92
Avg Power - 140W
Tuesday 02/06/20
Run - 9.40KM 49.59
3K Warm up - 17.12 (5.44)
200m @4.40, 500m @5.00 X 1
400m @4.40, 500m @5.00 X 3
3K Cool down - 16.08 (5.22)
Wednesday 03/06/20
Mobility & Core - 45 Mins
Rehab - 1 Hour
Thursday 04/06/20
Run - 12KM 1.01.31
3K Warm up - 15.58 (5.18)
8K - 40.10 (5.01)
1K Cool Down - 5.23
Friday 05/06/20
Bike - (Turbo - 1.10 Hours)
Avg Cadence - 91
Avg Power - 163W
Avg Heart Rate - 120bpm
Saturday 06/06/20
Run - 17KM 1.27.56
3K Warm up - 16.17 (5.25) avhr - 138bpm
14K - 1.11.39 (5.07) avhr - 147bpm
Sunday 07/06/20
Mobility & Core - 1 Hour0 -
Monday 08/06/20
Rehab - 1 Hour
Bike - (Road - Hill Repeats)
27.5KM 25.2kph 1.05 Hours Avhr - 127bpm
Tuesday 09/06/20
Mobility & Core - 40 Mins
Rehab - 1 Hour
Wednesday 10/06/20
Bike - (Turbo - 1 Hour)
10 mins @120W
5 mins @156W
30 mins @180W
5 mins @156W
10 mins @120W
Avg Cadence - 93
Avg Power - 159W
Avg HR - 120W
Thursday 11/06/20
Bike - (Turbo - 1.15 Hours)
10 mins @ 140W
5 mins @Ramp up
10 mins @160W
40 mins @237W - Avg Cad - 91, Avg HR - 163bpm, Max HR - 170bpm
10 mins @ Cool Down
Friday 12/06/20
Mobility & Core - 45 Mins
Saturday 13/06/20
Bike - (Road - 3.10 Hours) (Hilly Route - 85.97KM)
6K Warm up - 13 Mins 27.5kph avhr - 128bpm
79.97K - 2.57.02 Hours, 27.1kph avhr - 147bpm
Sunday 14/06/20
Bike - (Road - 1.48 Hours)
53.74KM - 1.48 Hours, 29.8kph avhr - 146bpm0 -
Monday 15/06/20
Mobility & Core - 40 Mins
Bike (Turbo - 1 Hour)
Avg Cadence - 94
Avg Power - 183W
Avg HR - 137bpm
Tuesday 16/06/20
Run - 10.2KM 52.23
3K WU - 16.59 (5.40) avhr - 130bpm
600m/400m X 2 (4.20, 4.15 pace)
600m/400m (4.20, 4.15 pace)
600m/400m (4.20, 4.15 pace)
3K CD - 17.29 (5.49) avhr - 126bpm
Rehab - 1 Hour
Wednesday 17/06/20
Bike - (Turbo - 1.11 Hours)
10 mins - 140W
(1 min @220W, 1 min @156W) X 2
(5 mins @220W, 5 mins @235W, 5 mins @180W) X 3
10 mins - 130W
Avg Cadence - 89
Avg Power - 187W
Avg HR - 134bpm
Friday 19/06/20
Mobility & Core - 45 mins
Swim (River)
800m - 17.44
First swim since early March.
Saturday 20/06/20
Bike (Road - 2.14 Hours 64.26KM's)
13 mins - 6K 28.0kph avhr 120bpm
121 mins - 58.26K 28.8kph avhr - 141bpm
Sunday 21/06/20
Bike (Turbo - 1 Hour)
10 mins @140W
5 mins @ Ramp
10 mins @160W
15 mins @180W
15 mins @220W
5 mins @140W0 -
Monday 22/06/20
Mobility & Core - 40 Mins
Tuesday 23/06/20
Bike - (Turbo - 1.02 Hours)
10 mins @120W
10 mins @180W
10 mins @200W
10 mins @144W
(4 mins @252W, 4 mins @132W) X 4
10 mins @96W
Avg Cadence - 92
Avg Power - 169W
Avg HR - 134bpm
Wednesday 24/06/20
Rehab - 1 Hour
Run - 20.00 3.44KM (5.48) avhr - 127bpm
Ran this on grass to test out the calf injury. Didnt go well. Another trip to the physio later in the day.
Bike - (Turbo - 1.05.30 32KM)-118bpm
18K TT 30.26 35.5kph - 161bpm
20 mins - 8K - 23.1kph
Time Trial was an out and back route, great conditions and really happy with how it went.
Thursday 25/06/20
Bike - (Road - 2.24.08 71.76KM)
6K - 14.30 25.1kph avhr - 117bpm
65.76K - 2.09.38 30.4kph avhr - 143bpm
Swim - (River Swim - 2K)
2KM - 42.39
Friday 26/06/20
Mobility and Core - 45 Mins
Saturday 27/06/20
Bike - (Turbo - 1 Hour)
10 mins @140W
10 mins @160W
30 mins @180W
10 mins @140W
Avg Cadence - 90
Avg Power - 163W
Avg HR - 122bpm0 -
Monday 29/06/20
Rehab - 1 Hour
Run - 4.67KM 25.00 (5.22) avhr - 139bpm
Tuesday 30/06/20
Bike - Road - 28.5KM 28.5KPH avhr - 142bpm
Mobility & Core - 40 Mins
Wednesday 01/07/20
Run - 5.34KM 30.00 (5.37) avhr - 133bpm
Saturday 04/07/20
Brick - Bike - Road - 80.10KM 2.40.52 29.9KPH avhr - 152bpm
Run - 6K 33.00 (5.30) avhr - 149bpm
Sunday 05/07/20
Run - 5.42KM 30.00 (5.32) avhr - 137bpm0 -
Monday 06/07/20
Bike - (Road - 1.06.58 28.26KM 25.3kph avhr 129bpm)
Hill Repeats X 7
Tuesday 07/07/20
Mobility & Core - 40 Mins
Wednesday 08/07/20
Swim - (1.9K) - 48 Mins
Plan was:
200m Warm up
100m (One Arm Drill)
200m FC (Last 50m Hard) (1 min/rec)
300m "
400m "
300m "
200m "
200m CD
Run - 30.00 5.67KM (5.17) avhr - 139bpm
Thursday 09/07/20
Swim - (1.8K)
Plan was:
200m Warm up (Paddles)
400m (Paddles) (2 min/rec)
100m (Hard) (30 sec/rec)
X 3
100m Cool Down
Bike - (Road - 2.31.07 27.6kph avhr - 139bpm
Friday 10/07/20
Mobility & Core - 40 Mins
Saturday 11/07/20
Run - 30.00 5.77KM (5.12) avhr - 137bpm
Sunday 12/07/20
Bike - (Road - 43.49KM 1.25.26)
21 mins 9.5KM 26.8kph avhr - 113bpm
23.88 TT - 42.14 33.9kph avhr - 159bpm
22.12 mins 10.11KM 22.2kph avhr - 125bpm0 -
Monday 13/07/20
Swim - (1.8K - 43 Mins)
Plan was:
200m Warm up (Paddles)
100m (One Arm Drill)
200m FC (Last 50m Hard) (1 min/rec)
300m "
400m "
300m "
200m "
100m Cool Down
Tuesday 14/07/20
Mobility & Core - 40 Mins
Run - 30.00 5.73KM (5.14) avhr - 140bpm
Wednesday 15/07/20
Bike - (Turbo - 1.14 Hours)
10 mins - 140W
1 min - 204W
1 min - 174W
X 3
10 mins - 210W
2 mins - 174W
X 4
10 mins - 168W
Avg Cadence - 93
Avg Power - 189W
Avg Heart Rate - 135bpm
Thursday 16/07/20
Run - 30.00 5.82KM (5.09) avhr - 140bpm
Friday 17/07/20
Swim - (1.8K - 47 mins)
Plan was:
200m Warm up (Paddles)
400m (Paddles) (2 min/rec)
100m (Hard) (30 sec/rec)
X 3
100m Cool Down
Mobility & Core - 40 Mins
Saturday 18/07/20
Bike - (Road - 1.56 59.90KM)
6K 13.5mins 27.0KPH avhr - 128bpm
53.9K 1.42.30 Hours 31.5KPH avhr - 150bpm
Sunday 19/07/20
Run - 45.00 8.83KM (5.06) avhr - 146bpm0 -
Monday 20/07/20
Mobility and Core - 42 Mins
Tuesday 21/07/20
Run - 7.50KM 39.45
2K Warm up - 10.38 (5.19) avhr - 136bpm
(800m @4.50, 5 mins @ 5.14) X 2
2K Cool Down - 11.27 (5.43) avhr - 132bpm
Wednesday 22/07/20
Swim - (1.6K - 47 Mins)
Plan was:
200m (Paddles)
100m (One Arm Drill)
12 X 25m Sprints (15 sec/rec)
200m Easy
8 X 25m Sprints (15 sec/rec)
200m Easy
4 X 25m Sprints (15 sec/rec)
200m Easy
100m X 2 (Hard)
Bike - (Turbo - 1.09 Hours)
Avg Cadence - 89
Avg Power - 166W
Avg Heart Rate - 128bpm
Thursday 23/07/20
Swim - (1.6K)
Plan was:
200m Warm up (Paddles)
100m (Paddles)
100m FC
100m X 4 (Paddles) (30 sec/rec)
200m (150m Easy, 50m Hard) (30 sec/rec)
200m Cool Down
Bike - (Road - 55.65K, 1.56 Hours - 28.8KPH)
6K Warm up - 13.30 Mins 26.8kph avhr - 127bpm
49.65K - 1.42 hours 28.9kph avhr - 137bpm
Saturday 25/07/20
Mobility and Core - 40 Mins
Sunday 26/07/20
Run - 9.00KM 46.39
3K Warm up - 15.37 (5.12) avhr - 138bpm
4K - 19.18 (4.49) avhr - 151bpm
2K - 11.44 (5.52) avhr - 131bpm0 -
Monday 27/07/20
Bike - (Turbo - 1.05 Hours)
Avg Cadence - 94
Avg Power - 164W
Avg Heart Rate - 124bpm
Mobility & Core - 40 Mins
Tuesday 28/07/20
Swim - (1.7K - 50 Mins)
Plan was:
200m Warm up (Paddles)
100m (One Arm Drill)
12 X 25m Sprints (15 sec/rec)
200m Easy
8 X 25m Sprints (15 sec/rec)
200m Easy
4 X 25m Sprints (15 sec/rec)
200m Easy
100m X 2 eyes out
Run - 9.20K 48.39
3K Warm up - 15.43 (5.14) avhr - 138bpm
200m @4.45, 2 mins @5.40
400m @4.45, 2 mins @5.40
600m @4.45, 2 mins @5.40
600m @4.45, 2 mins @5.40
400m @4.45, 2 mins @5.40
200m @4.45, 2 mins @5.40
2K Cool Down - 11.36 (5.48) avhr - 129bpm
Thursday 30/07/20
Swim - (1.6K - 43 Mins)
200m Warm up (Paddles)
100m (Paddles)
100m FC
100m X 4 (Paddles) (30 sec/rec)
200m (150m Easy, 50m Hard) (30 sec/rec) X 3
200m Cool Down
Friday 31/07/20
Mobility & Core - 45 Mins
Run - 9.92KM 51.24
3K Warm up - 15.34 (5.11) avhr - 147bpm
(1K - 4.48, 5 mins @5.09)
(2K - 9.36 (4.48 pace), 5 mins @5.11)
2K Cool Down - 11.26 (5.42)
Saturday 01/08/20
Bike - (Road - 1.32.31 41.84KM)
6K - 14.00 25.0KPH avhr - 124bpm
35.84KM - 1.18.31 27.4KPH avhr - 132bpm
Sunday 02/08/20
Run - 12KM 1.00.14
3K Warm up - 16.17 (5.25) avhr - 131bpm
9K - 43.57 (4.53) avhr - 151bpm0 -
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Monday 03/08/20
Bike - (Turbo - 1.02 Hours)
Avg Cadence - 90
Avg Power - 181W
Avg Heart Rate - 142bpm
Tuesday 04/08/20
Swim - (1.9K)
Plan was:
400m Warm up
250m Easy (Paddles)
100m X 3 (race pace) (20 sec/rec)
250m Easy (Paddles)
100m X 3 (race pace) (20 sec/rec)
250m Easy (Paddles)
150m Cool Down
Wednesday 05/08/20
Brick
Bike - (Turbo - 1.30 Hours)
30 mins - 156W
10 mins - 220W
5 mins - 168W
X 4
Avg Cadence - 92
Avg Power - 187W
Avg Heart Rate - 139bpm
Run - 5.00KM 22.55 (4.34) AVHR - 159bpm
Mobility & Core - 40 Mins
Thursday 06/08/20
Bike - (Road - 1.16.21 35.44KM 27.8kph avhr - 128bpm)
Swim - (1.7K - 42 Mins)
Plan was:
300m Warm up
100m (One arm drill)
100m FC
100m (Paddles)
2 X (100m FC, 25m Fist, 50m FC, 25m Fist, 50m FC)
200m Easy
200m (Paddles)
200m Cool Down
Friday 07/08/20
Run - 9.90KM 52.14
3K warm up - 16.15 (5.24) avhr - 134bpm
1K @4.49, 5 mins @5.16
2K @ 4.52, 5 mins @5.14
2K CD - 11.23 (5.42) avhr - 132bpm
Saturday 08/08/20
Mobility & Core - 40 Mins
Sunday 09/08/20
Run - 12.00KM 1.01.06
3K WU - 16.10 (5.23) avhr - 138bpm
9K - 44.56 (4.59) avhr - 149bpm0 -
Monday 10/08/20
Bike - (Turbo - 1.22 Hours)
10 mins @96W
5 mins @ Ramp up
5 mins @132W
(1 min @280W, 1 min @96W) X 8
10 mins @180W
(1 min @300W, 1 min @96W) X 8
10 mins @180W
10 mins @144W
Avg Cadence - 91
Avg Power - 169W
Avg HR - 128bpm
Swim - (1.9K - 50 mins)
Plan was:
400m Warm up
250m (Paddles) quick change
100m X 3 @race pace (20 sec/rec)
250m (Paddles) quick change
100m X 3 @race pace (20 sec/rec)
250m (Paddles)
150m Cool Down
Tuesday 11/08/20
Rehab - 1 Hour
Mobility & Core - 40 Mins
Wednesday 12/08/20
Swim - (1.7K - 43 Mins)
Plan was:
300m Warm up
100m (One Arm Drill)
100m (FC)
100m Fins
2 X (100m FC, 25m Fist, 50m FC, 25m Fist, 50m FC)
200m Easy
200m (Paddles)
200m Cool Down
Thursday 13/08/20
Rehab - 1 Hour
Friday 14/08/20
Bike - (Road - 87.64KM 2.54.52)
6K Warm up 13.00 27.3KPH avhr - 125bpm
81.64K 2.41.52 30.3KPH avhr - 140bpm
Saturday 15/08/20
Rehab - 45 Mins
Sunday 16/08/20
Run - 10.30KM 52.28 (5.09) avhr - 147bpm0 -
Monday 17/08/20
Rehab - 45 Mins
Tuesday 18/08/20
Run - 10KM 50.09 (5.01) avhr - 145bpm
Wednesday 19/08/20
Bike - (Road - 26.0KM - 1.08.09 22.9KPH avhr - 119bpm
On holidays in Portmagee. Decided to do this easy ride on Valentia Island this morning. Flat tyre ruined a beautiful morning for it.
Swim - (Sea Swim)
1.89KM
Spent a few hours with the family on the stunning Ballinaskelligs Beach. Put on the wetsuit and went in for a short while to get a swim. Really enjoyable.
Thursday 20/08/20
Rehab - 50 Mins
Friday 21/08/20
Run - 10KM 51.33 (5.09) avhr - 156bpm
Sunday 23/08/20
Run - 12KM 1.00.55 (5.04) avhr - 147bpm0 -
Monday 24/08/20
Swim - (1.65K)
Plan was:
200m Warm up (Paddles)
100m (Paddles)
200m (Paddles)
150m Steady
50m X 4 - race pace (10 sec/rec)
150m Steady
50m X 4 - race pace (10 sec/rec)
150m Steady
50m X 4 - race pace (10 sec/rec)
100m Cool Down
Bike - (Turbo - 1.17 Hours)
10 mins - 140W
5 mins - Ramp up
10 mins - 160W
(5 mins - 220W, 5 mins - 160W) X 3
(10 mins - 220W, 2 mins - 150W) X 1
10 mins - 156W
Avg Cadence - 91
Avg Power - 178W
Avg HR - 139bpm
Tuesday 25/08/20
Rehab - 1 Hour
Wednesday 26/08/20
Run - 9.35KM 50.11
3K - 15.47 (5.15) avhr - 136bpm
2 mins (4.28, 4.28, 4.29) 1 min/rec (5.35, 5.31,5.33) X 3
2K - 11.45 (5.51) avhr - 127bpm
Thursday 27/08/20
Rehab -1 Hour
Friday 28/08/20
Run - 10.35KM 54.50
3K Warm up - 15.46 (5.15) avhr - 141bpm
(1K @ 4.41, 4.39, 4.43, 3 mins slow jog/rec) X 3
3K Cool Down - 16.01 (5.20) avhr - 137bpm
Swim - (2K - 50 mins)
Plan was:
200m Warm up
400m (Paddles)
200m Easy
100m X 2 - race pace (15 sec/rec)
400m (Paddles)
100m X 2 - race pace (15 sec/rec)
200m Easy
200m Cool Down
Saturday 29/08/20
Bike - (Road - 2.04.21 56.05KM 27.0KPH avhr - 127bpm
Sunday 30/08/20
Run - 12.0KM 1.00.33
3K Warm up - 15.54 (5.18) avhr - 136bpm
9K - 44.39 (4.57) avhr - 146bpm0 -
Monday 31/08/20
Bike - (Turbo - 1.04 Hours)
10 mins - 156W
(1 min @200W, 1 min @174W, 1 min @210W, 2 min @186W)
(10 mins @220W, 3 mins @156W) X 3
10 mins @156W
Avg Cadence - 89
Avg Power - 188W
Avg HR - 132W
Wednesday 02/09/20
Rehab - 1 Hour
Swim - (1.65K - 49 mins)
Plan was:
200m (Paddles)
100m (Paddles)
200m (Paddles)
150m Steady
50m X 4 @race pace (10 sec/rec)
150m Steady
50m X 4 @race pace (10 sec/rec)
150m Steady
50m X 4 @race pace (10 sec/rec)
100m Cool Down
Thursday 03/09/20
Swim (2K - 52 Mins)
Plan was:
200m Warm up
400m (Paddles)
200m FC Easy
100m X 2 @race pace (15 sec/rec)
400m (Paddles)
100m X 2 @race pace (15 sec/rec)
200m FC Easy
200m Cool Down
Bike - (Road - 1.59.45 54.03KM 27.1KPH avhr - 133bpm)
Saturday 05/09/20
Mobility & Core - 40 Mins
Sunday 06/09/20
Run - 12.00KM 1.00
3K WU - 16.06 (5.22) avhr - 132bpm
9K - 43.54 (4.52) avhr - 146bpm0 -
Monday 07/09/20
Swim - 2K - 55 mins
Plan was:
200m Warm up
100m (Paddles)
100m (One Arm Drill)
250m FC Easy
50m X 2 Hard (10 sec/rec)
250m FC Easy
50m X 4 Hard (10 sec/rec)
250m FC Easy
50m X 8 Hard (10 sec/rec)
150m Cool Down
Rehab - 1 Hour
Tuesday 08/09/20
Bike - (Road - 1.02 Hours)
6.04K Warm up - 14.09 25.6KPH avhr - 123bpm
16K TT - 29.48 32.2KPH avhr - 164bpm
6K Cool Down - 18.03 19.9KPH avhr - 120bpm
Run - 5.0KM 24.42 (4.56) avhr - 143bpm
Wednesday 09/09/20
Mobility & Core - 40 Mins
Thursday 10/09/20
Run - 5.0KM 25.03 (5.00) avhr - 139bpm
Friday 11/09/20
Swim - (1.9K - 47 Mins)
Plan was:
200m Warm up
100m (One Arm Drill)
200m (last 100m Hard) (1 min/rec)
300m "
400m "
300m "
200m "
200m Cool Down
Run - 5.0KM 24.14 (4.50) avhr - 142bpm
Saturday 12/09/20
Bike - (Road - 2.02.01 59.65KM 29.3kph avhr - 141bpm)
Sunday 13/09/20
Run - 8.0KM 39.56 (4.59) avhr - 142bpm0 -
Monday 14/09/20
Rehab - 1 Hour
Tuesday 15/09/20
Bike (Turbo - 1.10 Hours)
Avg Cadence - 91
Avg Power - 162W
Avg HR - 124bpm
Wednesday 16/09/20
Swim - (2K - 53 Mins)
Plan was:
200m Warm up (Paddles)
100m FC (Paddles)
100m (One Arm Drill)
250m FC Easy
50m X 2 Hard (10 sec/rec)
250m FC Easy
50m X 4 Hard (10 sec/rec)
250m FC Easy
50m X 8 Hard (10 sec/rec)
150m Cool Down
Run - 8K 40.51
2K WU - 11.23 (5.41) avhr - 130bpm
6K - 29.28 (4.54) avhr - 144bpm
Thursday 17/09/20
Bike - (Road - 2.01 Hours 58.23KM)
6K WU - 12.30 (28.7kph) avhr - 123bpm
52.23K - 1.48.30 (28.9kph) avhr - 133bpm
Swim - (1.9K - 47 Mins)
Plan was:
200m Warm up
100m (One Arm Drill)
200m FC (last 100m hard) (1 min/rec)
300m FC "
400m FC "
300m FC "
200m FC "
200m CD
Friday 18/09/20
Run - 8.0KM 42.02
2K WU - 11.36 (5.47) avhr - 124bpm
6K - 30.26 (5.03) avhr - 137bpm
Saturday 19/09/20
Bike - (Turbo - 1.02 Hours)
Avg Cadence - 90
Avg Power - 149W
Avg HR - 120bpm
Sunday 20/09/20
Run - 7.70KM 41.05
2K WU - 11.42 (5.50) avhr - 123bpm
5 X 1K Reps - 1 min jog/rec
Rep paces (5.07, 4.53, 4.38, 4.50, 4.55)0 -
Monday 21/09/20
Swim - (1.8K - 46 Mins)
Plan was:
200m Warm up (Paddles)
3 X
400m (Paddles) (2 min/rec)
100m (Hard) (30 sec/rec)
100m Cool Down
Tuesday 22/09/20
Rehab - 1 Hour
Bike - (Turbo - 57 Mins)
10 mins - 156W
4 X
5 mins - 186W (90-98 rpms)
3 mins - 210W (80-85 rpms)
15 mins - 181W
Mobility & Core - 40 Mins
Wednesday 23/09/20
Run - 9.10KM 51.00
3K Warm up 16.29 (5.29) avhr - 130bpm
Reps (200, 400, 600, 600, 400, 200) (2 mins slow jog/rec)
Paces (3.58, 4.41, 4.46, 4.35, 4.42, 4.33)
2K Cool Down 11.28 (5.43) avhr - 124bpm
Thursday 24/09/20
Bike - (Turbo - 1.01 Hours)
10 mins - 144W
4 X
2 mins - 180W
2 mins - 198W
2 mins - 210W
3 mins - 222W
15 mins - 174W
Avg Cadence - 89
Avg Power - 187W
Avg Heart Rate - 126bpm
Friday 25/09/20
Run - 9.00KM 44.23
3K Warm up 16.11 (5.23) avhr - 140bpm
6K - 28.12 (4.42) avhr - 150bpm
Swim - (1.7K - 50 Mins)
Plan was:
200m Warm up (Paddles)
100m (One Arm Drill)
12 X 25m Sprints (15 sec/rec)
200m Easy
8 X 25m Sprints (15 sec/rec)
200m Easy
4 X 25m Sprints (15 sec/rec)
200m Easy
100m X 2 Eyes out (45 sec/rec)
Saturday 26/09/20
Bike - (Road - 1.58.42 53.34KM 27.0KPH avhr 145bpm)0 -
Monday 28/09/20
Rehab - 1 Hour
Tuesday 29/09/20
Bike - (Turbo - 1.05 Hours)
Avg Cadence - 88
Avg Power - 174W
Avg HR - 125bpm
Wednesday 30/09/20
Swim - (1.8K - 46 Mins)
Plan was:
200m Warm up (Paddles)
3 X
400m (Paddles) (2 min/rec)
100m (Hard) (30 sec/rec)
100m Cool Down
Run - 10.2KM 48.38
3K Warm up - 15.59 (5.19) avhr - 137bpm
600m X 3 (4.11, 4.07, 4.05 paces) (90 sec/rec after each rep)
800m X 2 (4.15, 4.13 paces) (90 sec/rec after each rep)
600m X 3 (4.07, 4.06, 4.06 paces) (90 sec/rec after each rep)
2K Cool Down - 10.49 (5.24) avhr - 137bpm
Thursday 01/10/20
Bike - (Road - 1.59.38 51.78KM 26.0KPH avhr - 145bpm)
Swim - (1.7K - 49 Mins)
Plan was:
200m Warm up (Paddles)
100m (One Arm Drill)
12 X 25m Sprints (15 sec/rec)
200m Easy
8 X 25m Sprints (15 sec/rec)
200m Easy
4 X 25m Sprints (15 sec/rec)
200m Easy
100m X 2 Eyes out (45 sec/rec)
Friday 02/10/20
Run - 9.0KM 45.57
3K Warm up - 16.22 (5.27) avhr - 137bpm
3 X 1K (4.20, 4.15, 4.13) (Avg HR's 149bpm, 153bpm, 152bpm)
3K Cool Down - 16.47 (5.35) avhr - 135bpm
Saturday 03/10/20
Bike - (Turbo - 1.14 Hours)
Avg Cadence - 92
Avg Power - 189W
Avg HR - 134bpm0 -
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Monday 05/10/20
Swim - (1.6K - 42 Mins)
Plan was:
200m WU (Paddles)
100m (Paddles)
100m FC
100m X 4 (Paddles) (30 sec/rec)
200m (150m Easy, 50m Hard) (30 sec/rec) X 3
200m CD
Bike - (Turbo - 1.07 Hours)
Avg Cadence - 91
Avg Power - 172W
Avg Heart Rate - 127bpm
Tuesday 06/10/20
Run - 9.05KM 47.30
3K WU - 16.45 (5.35) avhr - 136bpm
2K - 9.56 (4.57) avhr - 150bpm (3 mins rec - 0.53 (5.37)
3K - 14.49 (4.54) avhr - 143bpm (3 mins rec - 0.52 (5.44)
Wednesday 07/10/20
Rehab - 1 Hour
Mobility & Core - 40 Mins
Thursday 08/10/20
Bike - (Turbo - 1.10 Hours)
Avg Cadence - 89
Avg Power - 193W
Avg Heart Rate - 139bpm
Friday 09/10/20
Swim - (1.9K - 47 Mins)
Plan was:
400m WU
250m (Paddles) Quick Change
100m X 3 (Race Pace) (20 sec/rec)
250m (Paddles) Quick Change
100m X 3 (Race Pace) (20 sec/rec)
250m (Paddles)
150m CD
Saturday 10/10/20
Bike - (Road - 1.58.05 46.13KM 23.4kph avhr - 134bpm)
Sunday 11/10/20
Run - 12.00KM 58.38
2K WU - 10.46 (5.22) avhr - 134bpm
10K - 47.52 (4.47) avhr - 151bpm0
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