week of 28th November

WEEK OBJECTIVE: FTP development aiming for 2 solid FTP workouts along with some strength from some hill reps.

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MONDAY

Session Details: Monday hill run with Phil

Objective: General run conditioning

Execution:  Given the real lack of running I’m doing at the moment these Monday runs are knocking me for six. I’m also very smoked from race directing all day yesterday.

 File:  http://tpks.ws/WXitO

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TUESDAY

Session Details: bike with 40mins FTP

Objective: FTP development

Execution:  A big test today which went well. Av power 304w / HR ~155. That went really well and gives me good confidence for the big test. HR where I want it and perceived effort in the right ballpark, I’ve just got to hang on for another 20mins.

 File: http://tpks.ws/YTaBL

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WEDNESDAY

SWIM

Session Details: 3.8km swim

• 400 warm up
• 3x100 IM
• 300 (kick drill / free)
• 8x200 mod hard on 3:10
• 300 easy
• 1km loco (25 hard / 25 easy, 50 hard / 50 easy ... up to 100, repeat then back down)
• warm down

 File: http://tpks.ws/nX4y4

BIKE – commute across town to pick up a truck

STRENGTH – 30mins core

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THURSDAY

Session Details:  1.5hr ride with 6x5mins hill reps

Objective: General strength development

Execution:  Spent all morning assisting at the regional primary schools event so tried to get what I could out of the afternoon but it was nothing special.

 File: http://tpks.ws/fvKsl

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FRIDAY

Session Details:  Swim 1hr

• 400 warm up
• 3 x (800 steady (30RI) -- 4x50 hard (20RI))
• 100 loosen

Execution:  Terrible swim and was very glad to see it over and done with. It was one of those days where every stroke was a struggle.

 File: http://tpks.ws/LPnUV

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SATURDAY

Session Details: Endurance ride around the gorges 150km

Objective: General endurance

Execution:  Good long ride, best in a long time.

5:20am kick off with the aim of sitting at 200w or a little above for most of the ride.

Felt pretty good throughout with Lowish Carb nutrition working well

Pre nutrition: handful of almonds, berries and greek yogurt.

During: 1 serve UCAN, 1 em's bar, handful of cashews + 2 bottle of water.

Riding with the holy hammer who put the hammer down for a section so stuck on his wheel. Overall HR and power looking really good for this stage in the game.

Still on the road bike with no aero bars.

 File: http://tpks.ws/x41QM

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SUNDAY

Session Details: Bike 1.5hrs with 3x15mins

Objective: FTP development

Execution:  Unsurprisingly not super surprising that I struggled today after yesterdays long ride. Rep 1 was miserable, rep 2 was in the right zone, rep 3 was patchy at best.

Good to be out there doing it though.

 File: http://tpks.ws/jP6uz

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WEEK TOTALS