October 24th - the week that was
Sunday, October 30, 2016 at 10:35PM DATE: Oct 24th 2016
WEEK GOALS: Hitting biking 100% and build into some peak power work. Swim & run is just general conditioning. Be better with flexibility work.
WEEK SUMMARY: The good - Tuesday ride and Friday swim along with consistency of 2 core sessions. The bad - woeful long ride and poor power on Saturday and far to slack on flexibility. More good than bad this week though.
MONDAY
Session Details: CORE 30mins / RUN 60-75mins with lots of small climbs. Insert some 15sec strides between some hills.
Objective: General conditioning & strength with a touch of leg speed.
Execution: Straight forward session
File: http://tpks.ws/BW4EC
TUESDAY
Session Details: BIKE ~90mins - warm up then 10xhill reps ~1min long with 3-4mins rest interval RI
Objective: Peak power development
Execution: I have never done this session specifically before so wasn’t sure how to attack it. I was riding over and back the same hill with the climb being ~1:10 one side and ~45sec the other. Took a while to get the optimal gearing and how to hit it with the best power.
Pretty happy with the numbers I saw for a first up attempt. Plenty over 500w so not surprised it hurt quite a lot.
Didn’t even get remotely far up the strava leaderboard!
File: http://tpks.ws/2pZBv
WEDNESDAY
Session Details:
RUN ~3.5km to the pool
SWIM 3.2km – main set 4 x (300 steady (20RI) – 2x100 mod hard (20RI)
RUN ~3.5km back home
Objective: General swim & run conditioning.
Execution: Nothing exciting going on today. Felt pretty lousy running but told myself a few times “you feel good” and came out of the bucket and starting feeling better.
THURSDAY
Session Details: BIKE ~90mins warm up 4 x (10mins mod hard ~275w / 1min easy / 5mins hard ~305w / 2mins easy)
Objective: Gentle FTP development
Execution: Still on the roadie so doing flat reps generally harder work. Pretty happy with execution today. Both HR & power were about where I expected for where I’m at.
File: http://tpks.ws/vqOBr
FRIDAY
Session Details: SWIM 3.6km with main set 3 x (3x200 mod hard to hard on 3:10 / 300 easy)
Objective: General conditioning
Execution: Swimming has been much more down than up recently. Feeling like I don’t have the strength to pull the water I’m catching. Today was much quicker than I’ve been lately coming in under 2:40’s for the last set of 200’s (leaving a good 6-7 sec behind John M).
Still getting used to the 920 and missing some swim time by not re-pressing lap button!
File:
SATURDAY
Session Details: RUN ~10km with much of it @ ~4:15/km pace / BIKE straight after incl 6x2:20watts max effort aiming for >380w
Objective: RUN – general conditioning of target IM pace. BIKE – peak power development + mental conditioning
Execution: Miserable run conditions at 5:15am but went pretty well. I need 4:15’s to feel like a piece of cake over the coming months.
I felt optimistic getting onto the bike but after the first rep my legs were totally flooded with lactic acid. 3rd rep went OK and last was not too bad but in generally not even close to holding the 380-400w I’m shooting for.
Today’s session was on the kickr – I think next week I’ll get the Revbox back out as much better for these types of sessions.
File: Run http://tpks.ws/9zAIr Bike http://tpks.ws/Eb3JM
SUNDAY
Session Details: Endurance ride 3-4hrs
Objective: Easy endurance riding.
Execution: Last weeks long ride was pitiful and this week was no better. Probably not helped by being out last night but I had hoped for more. Just getting above 200w today was a mission.
Still it is miles in the legs which I need right now.
File: http://tpks.ws/f3AAZ
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