DATE: Week of February 6th
Saturday, February 11, 2017 at 08:23PM
Getting ready to take on Bevan in the Coke Zero / Team Beer relay
DATE: Week of February 6th
WEEK OBJECTIVE: Key simulation session on Friday
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MONDAY
Session Details: Core + Run incl 4x2km mod hard to hard (aiming for 3:45/km)
Objective: Anaerobic threshold work
Execution: Got it right in the end but took some time. Off a pretty short warm up the first rep was miserable. 2nd rep was largely on trails so struggled to hit the pace. 3rd and 4th rep pretty much on the money but hard work!
File: http://tpks.ws/R8vfk
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TUESDAY
AM SWIM – Tri club session.
Dave Dwan workout in the outdoor pool
PM BIKE
Session Details: Bike – trainer incl 2x15mins FTP
Objective: FTP maintenance
Execution: I pissed around on rep getting out of erg mode as I just couldn’t hold the cadence where I wanted. Once I settled into standard mode on the kickr I was pretty happy.
File: http://tpks.ws/5ouO4
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WEDNESDAY
Session Details: RUN 1.5hrs with some hills
Objective: General endurance + exploring a new track
Execution: I’m focusing on taking these runs pretty easy. Nice to find a new MTB track that has just been opened.
File: http://tpks.ws/uO7cx
MISSED - core session
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THURSDAY
Session Details: Easy day – Commute out to a meeting. Easy walk/run. Open water swim 2km. Bike home.
Objective: Resting up for tomorrows simulation
File: swim http://tpks.ws/Xzw5T
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FRIDAY
Session Details: KEY SESSION ½ distance simulation for next weekend
SWIM 500 warm up / 1500 mod hardf
BIKE ~40km @ ~260w
RUN 7km @ 4min/km
Objective: Race pace training, test nutrition & mental conditioning.
Execution: Swim – pace was pretty slow but felt OK. Bike – I struggled at the start and end of the ride with the shitty bumpy roads. Once on the open roads I was humming along nicely. 260w was requiring more concentration that I would like but was not feeling too hard.
NP 261w / HR 140bpm – bang on the money. Cadence still a touch low
Run off the bike – by far the best run of the Wanaka build. Ticking over just under 4min/km was pretty comfortable. Stupid HRM didn’t work on the run but effort felt like it would be sustainable.
Finished today feeling positive that 265w is doable on the bike with 4min/km off the bike.
File: swim http://tpks.ws/seVwp bike http://tpks.ws/H1aQh run http://tpks.ws/eXlQQ
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SATURDAY
Session Details: TrainerRoad Baxter – steady riding on the trainer with some cadence variation
Objective: Active recovery
Execution: I was sore and tired today from Bevan’s stag do last night although felt better once training was done
File: http://tpks.ws/F1O8b
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SUNDAY
Session Details: Easy day with family. RUN with Felicity riding her bike. SWIM easy open water swim.
Objective: Active recovery
Execution: There were some seriously big waves at the beach which meant I was swimming solo a long way off shore. Still managed to hit a surfer as I came in catching a wave!
I was very tired and sore today from Bevan’s wedding.
File: run http://tpks.ws/6qpdo swim http://tpks.ws/DHsYd
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