Week of 16th Jan
Sunday, January 22, 2017 at 02:21AM DATE: week of Jan 16th
WEEK OBJECTIVES:
- Build in more race pace training
- Continue with run adaption
This weeks pic is from 3/4 the way up my Mt Pleasant bike/run hill reps on Thursday. It's a great view.
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MONDAY
Session Details: 30mins core + 1hr run (1km warm up then sitting ~4:15/km – target IM effort)
Objective: Ironman race pace training
Execution: It was pretty hot and windy this afternoon. This was a good chance to gather some data from the stryd. I aimed to keep effort pretty even so with the wind I was a little quicker and slower into the wind. Interesting to note that in km 11&12 when into a headwind HR went up and pace went down but power went down as well, n=1 but I would have expected different results.
File: http://tpks.ws/5eklg
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TUESDAY
SWIM – just under 4km tri club session.
BIKE
Session Details: short warm up then 50km aiming for 255-260w (desired HIM power for Wanaka). A few hills thrown in to try to simulate Wanaka a little.
Objective: Race pace training
Execution: Power was pretty much on the money, HR was a little high to start (I need to be close to 140 with 145 or above being danger time). However effort was definitely higher than HIM effort.
File: http://tpks.ws/EMmUV
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WEDNESDAY
Session Details: RUN 90min easy hill run with 6 x strides at the end
Objective: General endurance with some strength
Execution: Heavy legs today but felt better as time went on. A big focus on these runs is active recovery so pace is pretty slow.
File: http://tpks.ws/CEhs6
CORE: 20mins
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THURSDAY
Session Details: 3 x Mt Pleasant bike/run reps descending effort aiming for a bigger drop than previous weeks (ie pushing the last rep)
Objective: strength + VO2
Execution: I was looking for bike power to be ~ 275w, 300w then ~325w or above if feeling good. I used my occasional “cheat” of music on the final rep along with a caffeine tablet to wake up and a good attitude - I hit 350w average for 11mins. I think that is probably right up there in terms of the highest power I’ve ever achieve (excluding the good old days). I’d love to know what I could have done if I’ll gone all out – I went hard to very hard but was not close to max. This flowed on nicely to the final run rep.
An encouraging day at the office.
File: bike http://tpks.ws/eJKRI run http://tpks.ws/Wfjmu
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FRIDAY
Session Details: swim 4km
- 400 warm up
- 3 x (50kick / 50 drill / 50 free)
- 3 x (300 steady – 200 mod hard – 100 hard) (20RI)
- 2x100 IM
- 10x100IM
- 200 loosen
Objective: General conditioning
Execution: Back in the indoor pool today so I could see how pace was. The news was not good as I was very very slow to start but got better as the session progressed. I really wish I had time to get in a 3rd swim as I know it would make a big difference but I can’t afford to drop any other sessions at this stage.
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SATURDAY
Session Details: BIKE / RUN – Bike 1hr15 with ~1hr @ 230w (~IM effort) / Run off the bike 2x(3km @ 4:00/km (him pace) – 2km ~4:20/km (im pace)
Objective: Aerobic conditioning with some him run work mixed in.
Execution: Bike – I need to be able to ride in Roth with HR under 135bpm and power ideally 235w. If I can do that I’m pretty sure I will be well under 5hrs for the bike which is what I need. Today 230w felt harder that IM effort but HR (ave on 127bpm) indicates I was not going too hard – legs are just a bit dead. So I’m feeling pretty good about the bike now. This week I need to change my cassette as I’ve got too big a spread and middle gears are 2 teeth jumps which = 10rpm change often. I just could not find the right gear on the return leg to home.
Run – for Challenge Wanaka half I want to be under 4min/km so some race pace practice today. Much like the bike, pace was good and HR easily in the zone but RPE a bit high. However when I had to slow to 4:20/km pace it was a struggle to go that slow.
File: bike http://tpks.ws/MSGcu run http://tpks.ws/BodQQ
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SUNDAY
Session Details: Plan was 4hrs pretty easy on the road. Horrific weather so just over 3hrs on the trainer with Murray riding the Roth course.
Objective: General endurance
Execution: Rode using perfpro riding the Roth course. The GPS file we were following had some of the climbs at 15% plus and even the 7-10% felt very hard to turn the pedals over.
Today was just a case of getting the time in the saddle.
File: http://tpks.ws/j6uOX (missed first 15mins when computer did an auto restart).
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WEEK TOTALS:
Another good consistent week of work. The added im & him pace work has left my legs far more fatigued. I’m pleased with my efficiency with a low HR for pace work despite RPE being higher than it should. With some freshening up I’m confident legs will bounce back.
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