week of Jan 9th - keeping up the consistency
Monday, January 16, 2017 at 02:21AM DATE: week of 9th Jan
WEEK OBJECTIVES:
- Get my legs more accustomed to running
- Keep the consistency
- Keep a lid on intensity
This weeks pic is from out Tuesday morning tri club squad session
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MONDAY
Session Details: 30mins core / 1hr steady run with 2 sets of 5 strides (20sec fast/ 40sec easy)
Objective: Re-finding my legs and a touch of leg speed.
Execution: I was a little short on time this arvo. Settled into 4:10/km +/- 5sec once warmed up which felt pretty comfortable.
File: http://tpks.ws/EAi35
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TUESDAY
AM Session Details: AM SWIM – tri club swim with coach Dave dr feelgood Dwan ~3.5km
Objective: Mixing it up
Execution: I’m feeling good in the pool but suspect I am slow. It’s hard to tell in this 33.3m outdoor pool. The numbers I see on the watch are ominous.
PM Session Details: PM BIKE 1hr15 Trainerroad Mod Hard Efforts #1 (2 of 3 25mins reps 75-85% FTP)
Objective: Muscular endurance
Execution: I had hoped to do the full session but didn’t have myself organised enough. Switched to standard mode for the 2nd set and mixed up cadence. HR lower than the effort required which was good.
File: http://tpks.ws/VFOOQ
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WEDNESDAY
Session Details: RUN – easy endurance run to the new MTB park and back
Objective: General run endurance
Execution: I’m hoping to have a ride in the park at the weekend so ran there to check it out. Very impressive for such a new complex, over the next few years as they build more trails it will be wicked. If you are into downhill MTB’ing this would be awesome www.christchurchadventurepark.com
File: http://tpks.ws/Hbz1H
CORE – 30mins core
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THURSDAY
Session Details: MT Pleasant bike/run hill reps as per last week, descend 1-3
Objective: bike & run strength
Execution: Bike I was aiming for 285w, 300w, 310w with first 2 reps over gearing slightly then normal cadence on #3. Felt like I was finally “riding” up the hill on #3 as opposed to “getting up” the hill. Nailed power bang on and generally felt better than last week
First session with the stryd power meter and it performed as it should with power increasing as effort/speed increased over the 3 reps. Still some way off the times I need to be hitting. My last rep was 7:32, I’d like to think I should be close to 7mins in a few months when I come back to these workouts.
File: bike http://tpks.ws/bi7M9 run http://tpks.ws/qQF0q
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FRIDAY
Session Details: Solo outdoor swim ~4km
- 400 warm up
- 3x133m IM
- 200 drills
- 2 x (6x200 descend 1-3,4-6 (1-3 free, 4-6 pull) -- 6 x 33 (1/2 length sprint / 1/2 length easy))
- 100 fast
- 100 warm down
Objective: Varying the effort and re-find some swim fitness.
Execution: Felt really good but got tired and lost my way towards the end. Great to be swimming in the midday sun with a lane to myself!
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SATURDAY
Session Details: Bike 40km / Run 10km over the course I’m event directing in a few weeks.
Objective: Course reconnaissance sitting between IM & HIM effort
Execution: That is one hell of a course. Tough hilly bike ride and the run is not going to see any PB’s – a great old school course. It’s a 3 lap run course with a good climb every lap mixed in with some trail running and steep downhills to bust the quads.
Felt nice and smooth today in blustery conditions.
File: bike http://tpks.ws/IXYmg run http://tpks.ws/3AGFz
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SUNDAY
Session Details: 4hr MTB ride all pretty aerobic
Objective: Course reconnaissance & check out the new MTB park
Execution: I rode out to recon a MTB course for the 2018 Sea2Sky Challenge next summer. It’s fair to say it is a skills tester but if you are into technical MTB riding then you will love it!
I then rode along the Summit Rd in hope of riding a lap or 2 of the MTB park only to find it does not open until 10am (that does not fit in with my 5:30am start).
By far my longest MTB ride ever.
WEEK TOTALS:
I’m feeling great about my consistency overall. I certainly am noticing the increased load on the legs with the running. It might take a few more weeks until I adapt to that.
15.5hrs is a good weekly volume for me.
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