DATE: week of 30th Jan
Wednesday, February 8, 2017 at 02:38AM DATE: week of 30th Jan
WEEK OBJECTIVE: Low intensity week to absorb recent training with key bike ride on Saturday
Corsair Classic race on Sunday.
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MONDAY
Session Details: 30mins core / 60-75mins settling in a 4:15-20/km (im pace)
Objective: General aerobic conditioning
Execution: This IM pace is starting to feel easier!
File: http://tpks.ws/Wa7wJ
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TUESDAY
SWIM ~75mins
Tri club session with plenty of drills, kicking and in/out’s.
Pretty bloody cold this morning which made it tough going.
BIKE
Session Details: Trainer session incl 3x(20mins steady / 3x1min FTP)
Objective: Aerobic conditioning
Execution: I really like this session. It’s not hard but a few 1min FTP session wake the legs up. Feeling OK.
File: http://tpks.ws/dKCBB
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WEDNESDAY
Session Details: Broken long run 1hr45
Objective: General endurance
Execution: Just an easy paced long run with some hills. A bit broken as was running Thomas to football practice then picking him up
File: http://tpks.ws/fy4CM
Missed core today
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THURSDAY
BIKE
Session Details: trainer session with 3x15mins steady aiming to hold high cadence
Objective: improving pedalling efficiency
Execution: I hit this session well with cadence building across the 3x15mins (just under 100rpm for #1, just over 100 for #2 and 104rpm for #3). Felt pretty good but HR certainly shows that I have some work to do as it was ~IM HR despite being 10-15w under IM power.
File: http://tpks.ws/Ziqyh
RUN OFF THE BIKE
I was just going to do 45mins trying to find a new track but completely missed it and ran a bit longer
File: http://tpks.ws/gBJpn
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FRIDAY
Session Details: SWIM 3KM+
- 300 warm up with some build up 25’s
- 1km mod hard
- 300 drills
- 3x100 IM
- 6x (100 fast / 100 easy)
- warm down
Objective: Race simulation with short warm up then into it + some fast 100’s to get speed up.
Execution: I felt OK today. Nice and smooth in the 1km hitting 1:25’s.
The 100’s were terribly slow despite putting in a good effort. I was hoping for 1:15’s or under and only got 1:17-18’s. Disapointing.
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SATURDAY
Session Details:KEY WORKOUT
BIKE incl 90km @ target Half IM effort
RUN 4km off the bike at Half IM pace
BIKE 15mins warm down
Objective: Race pace training, mental conditioning, nutrition test, improve cadence
Execution: Thankfully the holy hammer and I did a local loop for a warm up as my pedal came undone, which is a first, and it would not tighten back on. So a quick pit stop at home to set things right.
The aim was to be ~260w hoping this would be ~140HR. Another goal was to keep cadence a little higher than previous simulations.
Fuelling – toast and coke 20mins before start (5:45am kick off), caffeine tablet at start.
During – 2 bottles infinit, bite of Em’s bar, 1 gel
The outcome: 265w average with a negative split, HR 139 av, better cadence but rpm did fade a little as I got tired
The verdict – a very solid ride. Mentally a lot harder than in a race, I would not be able to sustain that level of concentration in a race and still except to run well. HR tells me this is sustainable so with a taper and race conditions I’m good to go.
Nutrition worked well.
The run was much like the bike. HR and pace on the money but RPE was higher than what I would expect in a Half IM.
File: http://tpks.ws/YSbk7
Run file http://tpks.ws/hMf3a
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SUNDAY
Race directing for the Corsair Classic so minimal time to train
Swim – short open water swim after pack up
Bike home – very hot and I was completely smoked 45-60mins in the hills
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WEEK TOTALS:
Swim – 2.5 sessions = 2hrs20
Bike – 4 rides = 6hrs53
Run – 4 runs = 4hrs07
Core = 1 session
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