week of 5th Dec - weekend away in Australia
Monday, December 5, 2016 at 02:55AM DATE: Week of Dec 5th
WEEK OBJECTIVE: Do what I can before the weekend and enjoy a kid free weekend
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MONDAY
Session Details: 1.5hr hill run with a few gentle 1km reps to finish
Objective: General run conditioning
Execution: Nice run and continuing to get into and around 4min/km zone. I am planning on a lot of 4-4:15/km running in the Roth build up. I need to be running 4:15/km to run sub 3hrs
File: http://tpks.ws/a9bwq
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TUESDAY
SWIM
1hr Tri Club swim. Early morning outside swim which was cold. Different to what I’m used to with the main focus being on staying warm.
BIKE
Session Details: ~1.5hrs incl 8 x 5mins alternating 1 @ 95% FTP (290w) / 1 @ 105% FTP (320w)
Objective: Honing in on the TT next week with some under and over intensity work.
Execution: Done straight after podcasting fuelled on Bevans dark chocolate which gave me a nice edge despite having heavy legs from last nights run.
File: http://tpks.ws/VVDkE
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WEDNESDAY
BIKE
Session Details: Bike 1hr on the trainer
Objective: 1hr on TrainerRoad Perkins – mixing up the cadence a lot
Execution: Easier skills ride so to freshen up for tomorrow. Nice to be mixing up some cadence.
File: http://tpks.ws/lnlfp
STRENGTH
25mins core conditioning
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THURSDAY
Session Details: 1.5hr trainer session. TrainerRoad Tower – a building session with ~15mins steps with final step being at FTP (no rest between steps)
Objective: FTP development
Execution: This is a tough workout that gets progressively harder. A few cracks started to appear on the 2nd last step where I had a few 5sec breaks. For the final step at FTP I switched to standard mode to make it through.
A tough but rewarding workout so I can go away tomorrow knowing I’ve put in some good work this week.
File: http://tpks.ws/vVWKG
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FRIDAY – bike to the airport
SATURDAY – easy 10km run in Manly, Australia http://tpks.ws/Qvafo
SUNDAY – same run as yesterday with Belinda http://tpks.ws/YaNTi then a swim in rough water from Manly to Shelly Beach http://tpks.ws/C5HiD
Going home with taper for 1hr FTP test underway
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