Week of Nov 7th 2016

Note to self - don't buy more jigsaw puzzles for kids. I spent a huge amount of time on this!

DATE: Week of 7^th November 2016

WEEK OBJECTIVE: Assessment time and building to the upcoming FTP block

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MONDAY

Session Details:  30mins core (CX worx) + 1hr hilly run

Objective: General run conditioning + maintenence of core

Execution:  I need to be a little careful with my running right now as my calves are a bit tender again. So skipped any strides tonight. Just cruisey running.

 File: http://tpks.ws/cf03x

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TUESDAY

Session Details: BIKE 1hr20 Trainer session 12x3mins (4@85% FTP, 4@95%,,4@105%)

Objective: Getting used to some intensity back on the trainer

Execution:  Short intervals but a good solid session. 

 File: http://tpks.ws/oI02N

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WEDNESDAY

Session Details: SWIM 4km

• 400 warm up (75 free / 25 back)
• 800 steady 
• 100IM 
• 2x400 steady to mod hard (30RI)
• 100IM
• 4x200 mod hard on 3:15
• 100 IM 
• 800 steady
• 100 loosen

Objective: general conditioning with some endurance

Execution:  This old body takes some time to warm up these days. Going OK by the end by slow early on

I should have done some core later today but procrastinated and didn’t get it done.

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THURSDAY

Session Details: Warm up on TrainerRoad Baxter then into the 20min TT test session

Objective: Test the waters @ TT effort and get ready for Saturdays test

Execution:  It’s been a while since I did a TT and I wasn’t confident I could hold the wattage I wanted so today was a trial run but if I felt awesome I was going to keep going. Awesome was not how I felt so ended up doing 7mins on / 3mins off / 5mins on / 2mins off / 3mins on. A bit of a struggle all round really.

 File: http://tpks.ws/aReE6 (main file)

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FRIDAY

Session Details: RUN steady to mod hard 33mins / BIKE 1hr easy on the trainer

Objective: Easy training / general conditioning

Execution:  Today is a public holiday so no swim. Replaced with a good steady run and riding the Roth Course on Perfpro. Those hills of Roth feel bloody hard on perfpro. Felt OK but just easy training today.

 File:

Run: http://tpks.ws/4qqLk

Bike: http://tpks.ws/hXJ5O

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SATURDAY

Session Details: BIKE 20min TT

Objective: Assessment day + mental conditioning

Execution:  I find doing a slightly longer warm up helps a lot with these TT so did 15mins on Training Road Baxter before getting into the test session.

I felt pretty positive going into the test and had hopes of ~310-315w (best effort was 339w in September 2014). It just was not happening today. I could only hold 305w for the first 5mins then more or less through the towel in which was disappointing but for the final 5mins I made myself push again and help 305w.

I need to get back to using the computer app as finding that the mobile app power is bouncing all over the show which is very off putting.

 Realistically I think FTP is around 300w now. 

 File: 20mi TT file http://tpks.ws/z7Mfv

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SUNDAY

Session Details: BIKE 4hr ride with some hill finishing with long flat stretch / RUN ~3km off the bike at IM pace

Objective: Fat burner / Endurance training

Execution:  A good fat burner today done on some almonds, berries and yogurt before and just water during the ride. Feels good to be getting in some volume as I feel that is what is holding me back with my intensity – I just don’t have the endurance under my belt right now.

Off the bike I felt a bit shaky but want to get used to running ~4:15/km. Job done.

 File: Ride http://tpks.ws/NYpe8 Run http://tpks.ws/Eku6a

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WEEK TOTALS:

Comments: a steady week of training but a bit concerned with my lack of progress on the bike

Total 12hrs24mins

Swim: 1 sessions 4km

Bike 5 x rides  ~8.5hrs

Run: 24.2km

Core: 1 x 30mins