Week of February 13th

DATE: 13^th February 2017

WEEK OBJECTIVE: Taper into Wanaka

MONDAY

Session Details: Taper run

• Warm up
• 2 x build ups
• 3x1km Mod hard to hard aiming for ~3:45/km (90sec RI)
• 3 x (200m fast smooth running / 200 easy)

Objective: Just quicker than race intervals but not so much that there would be any residual fatigue then some slight speed work

Execution:  Felt really quite good and very comfortable at 3:45/km pace.

 File: http://tpks.ws/fr5qJ

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TUESDAY

Session Details: Trainer ~1hr  2x12mins steady -- 3x2mins FTP

Objective: Tapering with just a tiny bit of FTP to wake up legs

Execution:  Another good session with power coming pretty easy

 File: http://tpks.ws/FcPda

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WEDNESDAY

SWIM

Session Details: Swim 50mins

• 200 warm up
• 2x100 IM
• 200 drills
• 2 x (300 - 200 - 100 - 50 building pace)(30sec RI)
• 200 easy
• 8x25 sprints
• 100 warm down

Objective: The continued theme of just enough training balanced with some speed work.

Execution:  Vey slow during the first set of descending efforts which was a bit depressing but once well warmed up the pace came a bit better.

BIKE

(was scheduled to be a run but due to fires (smoke) I did not want to run outside)

Session Details: 30mins easy on the trainer (TrainerRoad Baxter)

Objective: turning the legs over so as not to tighten up

Execution:  I would have preferred to be running today bit did not want to risk it with all the smoke about.

 File: http://tpks.ws/9BXag

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THURSDAY

Session Details: 45mins easy to steady run

Objective: turning the legs over so as not to tighten up

Execution:  Felt great this morning before the drive down.

DROVE TO WANAKA 5hrs+

I had planned to do a swim or spin but was solo parenting so didn’t work out

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FRIDAY

I normally like to to a short swim/bike/run the day before racing but today was just a 1km swim as Felicity was racing which took most of the morning and I was still flying solo.   

SATURDAY – Race day – refer to race report

SUNDAY – Family was priority so just 2 x 5km MTB spins to loosen off. Feeling pretty good really but calves playing up a bit still.