week of Jan 2nd - a rough start to the new year
Monday, January 9, 2017 at 02:17AM DATE: week of Jan 2nd
WEEK OBJECTIVE: Get back into a grove once home
Riding with Tom (note the tube between our bikes)
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MONDAY - Kaiteriteri
Still on holiday so a MTB in Kaiteri MTB park with a run off the bike – sub 4min pace when not on the trails
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TUESDAY – travel home
Core and short run @ 4min/km
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WEDNESDAY
Session Details: Training Road Mod Hard Efforts #1 (3x25mins mod hard)
Objective: Getting into Half IM effort (Muscular Endurance)
Execution: A few technical issues today meant I was only able to complete 2 sets. First one done in erg mod then in standard to keep cadence up. HR nice and low for power output but it felt hard than HR indicated today.
File: http://tpks.ws/tyqxi
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THURSDAY
Session Details: Mt Pleasant bike/run hill reps (3 x (~15min bike hill climb / 7-8mins run to the top). Done on road bike this week. Aiming to build effort
Objective: Strength
Execution: This is one of my all time favourite sessions. Rep #1 felt OK then everything got a lot harder.
File: bike http://tpks.ws/fpcJQ run http://tpks.ws/QeG5a
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FRIDAY
Session Details: Endurance ride 110km to Akaroa via Summit Rd. 65km flat then 40km with loads of climbing (1100m)
Objective: Endurance
Execution: I was hoping to have a good fat burner today but having not had any endurance sessions in over 2 weeks changed those plans. Once at the top of the big climb I battled to get in with a bonk and rooted legs. I was well and truly done by the end of this ride.
File: http://tpks.ws/XoJVR
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SATURDAY
Session Details: Med long run in the hills ~1.5hrs
Objective: Strength / Endurance
Execution: Started out rough with very heavy legs but got better the longer I went. Weather turned on me which made the last 40mins pretty chilly.
File: http://tpks.ws/Ed3BX
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SUNDAY
Session Details: 2x30mins mod hard aiming for ~260w
Objective: Muscular endurance – getting back on the TT bike
Execution: Holy smoke that was a rough one. Cadence and power was all over the place but just in the right ball park. Effort was much higher than I would have liked – leg still feeling it from the last few days efforts. HR dropped out which was a real bugger as would have liked to have seen if effort was with low HR so just dead legs to blame.
File: http://tpks.ws/5iiqv
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WEEK TOTALS
Overall a good week to kick my butt back into action. The cumulative mod hard effort and re introduction of running left my legs pretty toasted.
Hoping next week might see some better feeling in the legs
Total 13hrs49mins
- Swim = 0
- Bike = 5 rides
- Run = 4 runs
- Core = 1 x session
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