October 31st - the week that was
Sunday, November 6, 2016 at 03:24PM Doing my race directors duties this week with our Duathlon prize giving - Thomas coming 2nd in the series
DATE: Week of 31st October
WEEK OBJECTIVE: continuation of bike focus with 2 peak power workouts.
MONDAY
Session Details: 30mins core then straight into a hill run with strides along the top of hill and again at the base before warm down.
Objective: General conditioning & strength
Execution: I felt better running today than I have recently. Good to keep the core consistency.
File: http://tpks.ws/OgIyl
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TUESDAY
Session Details: BIKE ~90mins - warm up then 10xhill reps ~1min long with 3-4mins rest interval RI
Objective: Peak power development
Execution: Same workout as last week. It took a couple of reps to get into it then went pretty well. Tried doing reps 7&8 completely seat which unsurprisingly resulted in lower power and time. Most of my short side of the hill (45sec reps) were over 500w so that was good.
File: http://tpks.ws/lTogG
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WEDNESDAY
Session Details: SWIM 4.2km
- 400 warm up
- 4x100 (1 IM -- 1 (25 drill / 25 free / 25 kick / 25 free)
- 2 x (1km steady ~1min rest -- 3x200 hard (30RI))
- 200 loosen
Objective: Endurance / Anaerobic threshold work.
Execution: Went pretty much to plan sitting ~1:30's for 1km's and 2:39-2:42 for 200's
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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: Same workout as last Thursday. First time in a long while being on the TT bike. Which took some time to get used to. Not helped by breaks rubbing throughout the workout but good to get it done. Certainly harder to maintain the power than I would have liked and ended up ~5w+ too low for most reps.
File: http://tpks.ws/QpqCE
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FRIDAY
Session Details: SWIM with 400m TT
- 2 x (200 free / 100 IM)
- 3x200 descend 1-3 (20-30RI)
- 100 easy
- 6x100 descend 1-3, 4-6 (20RI)
- 100 easy
- 400 TT
- 800 easy
Objective: Lay a benchmark down
Execution: So so result. I was going to be OK with 5:10 or under. I went as hard as I could and came up with 5:12. So now I know that I need roughly 2sec/mth to be where I need to be for Roth.
RUN – I was supposed to squeeze in a run today but missed the opportunity and went for a MTB ride with my son Thomas instead.
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SATURDAY
Session Details: Endurance ride in the hills. + 2x5km commutes with Thomas to the Philinators place.
Objective: General conditioning /endurance.
Execution: Had to switch days around as Belinda away. I’m coming down with a bit of a cold so took it easy but felt better than previous weeks most likely because I had an easy day yesterday.
File: http://tpks.ws/7ggko
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SUNDAY
Session Details: I was due to do the 2min20 reps I failed with yesterday but pulled the pin as have a sore throat and kids sick as well.
Objective: Trying to not get deep sickness.
Execution: I’ve got a bit of a sore throat and sniffle. The planned workout is very tough so I thought better of it and just rode an easy to steady session on TrainerRoad (Baxter).
I watched 3 stages of the Tour of Southland on the trainer. If you want to see some solid NZ style racing check this out https://www.youtube.com/channel/UC9Sby-aqOcafM_i2d1kVgpw
File: http://tpks.ws/G7kWN
WEEKLY TOTAL
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