Week of 6th March - progressing my run
Saturday, March 11, 2017 at 07:48PM DATE: week of March 6th
WEEK OBJECTIVE: Keep building running with consistency and intensity.
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MONDAY
Session Details: Core / general strength ~30mins // RUN 1hr incl 3 x (long hill reps (~9mins) / 2x strides)
Core
3 x (crunches/oblique hip dips/press up burpies)
3 x (calf jumps / chin ups)
3 x (abs / tuck jumps)
Objective: General strength
Execution: Same as last week but added strides in between each hill rep. I dialled the intensity back a touch this week. Another warm night and I felt better than I expected after yesterdays ride and my epic weekend chopping down tree’s.
It’s nice to be adding in a little leg speed work now my legs are adapting to running only 1 week in.
File: http://tpks.ws/NHGwV
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TUESDAY
AM SWIM
Session Details:
- 300 warm up (75 free / 25 back)
- 300 (75 build up / 25 back)
- 4 x (800 free steady (2nd and 4th pull, paddles & band) / 4x50 Hard on 55)
- 100 warm down
Objective: General swim endurance
Execution: Pretty slow for 800's but moving nice and quickly for 50's. Focused hard on elbows being up in back half of pull which worked very well compared to what I have been able to produce of late.
BIKE
Session Details: Raining today so 1hr15 indoor trainer (Mod Hard Efforts #1 – TrainerRoad) roughly 2x25mins between IM & HIM power.
Objective: Trying to hang onto bike fitness while focusing on running.
Execution: Session went pretty well focusing on keeping cadence above 90rpm. A bit disorganised so shorter than I would have liked.
File: http://tpks.ws/PxU2y
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WEDNESDAY
Session Details: Long run 2hrs30 with some hills easy to steady pace run/walk 9/1
Objective: Run endurance
Execution: It’s good to be back doing run/walk. Combined with having a little fuel this run went much better than last week both in terms of getting through the session and recovering. I probably felt the best of the entire run in the final 30mins.
File: http://tpks.ws/PsiSL
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THURSDAY
BIKE
Session Details: short warm up then 1hr @ IM power (235w)
Objective: Aerobic conditioning / slight loading for run off the bike
Execution: It felt it easy to maintain target power but was lazy not focusing on cadence today. The wind didn’t help.
1hr effort = 232w / HR = 125 / 85rpm
File: http://tpks.ws/g4KgT
RUN (OFF THE BIKE)
Session Details: 1km warm up / 1km mod hard / a few strides / 5km hard (aiming for 3:30-40)
Objective: Toughening up my legs with some intensity
Execution: I wasn’t too sure what I would be able to do for a 5km solo effort. It turned out pretty good (3:29, 3:30, 3:33 (had a turn), 3:30, 3:36 (a couple of turns).
Ave pace 3:32, power 334w, cadence 90, HR playing up.
Whilst I was certainly working hard there was a bit more in the tank if required.
File: http://tpks.ws/X9yyR
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FRIDAY
AM SWIM
Session Details:
- 200 warm up
- 300 (kick/drill/Free)
- 3 x (300 steady on 5:00 // 3x100 Hard on 1:40)
- 300 Easy
- 400 TT
- 200 loosen
Objective: General conditioning and benchmarking
Execution: I though after a good showing with some hard 50’s on Tues a TT would be a good idea to see if my swimming was going better than I thought. Sadly I was wrong with a poor effort and poor time (I forgot my watch and the clock wasn’t working but time was ~5:15). Whilst I’m disappointed I need to get back to some hard swimming to be able to push out a good 400 – that’s coming.
PM RUN
Session Details: Easy run & core 50-60mins
Core
3 x (abs/obliques/ 10 x hops into strides)
2 x (up and down planks / back arches / tuck jumps)
Objective: Active recovery, bonus run km’s (while waiting for Tom’s football practice)
Execution: Just an easy recovery run. Good to be getting a 2nd core session in.
File: http://tpks.ws/FTmAc
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SATURDAY
AM BIKE / RUN
Session Details: Bike 1hr (45mins zwift pushing a couple of KOM’s) + 15mins steady on TrainerRoad. RUN off the bike ~1hr (3km run / 40sec walk) aiming for 4:15-20/km average
Objective: BIKE warm up and slightly fatigue legs for the run with some fairly aerobic work. RUN – IM pace training / conditioning – playing around with run walk.
Execution: It’s been a while since I have done structured run/walk so I wanted to get back into a grove as I plan on using this method in Roth. I set watch to 3km autolap today with my walk a the start of each lap. Look at the todays data, as I thought, I need to be sitting around 4:10/km to average 4:15-20 for a 3hr marathon.
Once I was warmed it today it felt good, smoother than last week and not too tired at the finish.
File: Bike http://tpks.ws/hMBFD + 15mins on TR Colosseum Run http://tpks.ws/YtY3N
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SUNDAY
Session Details: Raining again today so no long ride – just 2hrs on the trainer (1.5hrs TrainerRoad Baxter and 30mins colosseum with cadence variations.
Objective: today was suppsed to be an endurance day so really it ended up being turning the legs over and getting ready for some more solid running next week.
Execution: I should have done 3hrs on the trainer but had some other commitments and didn’t want to get up before 5am. Then had technical issues getting going.
File: http://tpks.ws/LpF3t http://tpks.ws/JpSQK
WEEK TOTALS
Another really solid week with running feeling a lot more comfortable. I’ve also increased my flexibility work doing some yoga most nights even if only 10mins.
Other than Sunday I more or less got everything out of the week that I wanted (but some extra swim speed would be nice).
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