week of 27th Feb - back into it

DATE: week of 27^th Feb

WEEK OBJECTIVE: Get back into a routine focused much more on running

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MONDAY

Session Details: Core / general strength ~30mins // RUN 1hr incl 3 x long hill reps (~9mins)

Core (50sec on / 10sec off)

• 3 x (crunches/oblique hip dips/press up burpies)
• 3 x (calf jumps / chin ups)
• 3 x (abs / tuck jumps)

Objective: All round strength work

Execution:  Nice to be back pumping the hills but pretty controlled effort. I’m pretty sure that core is going to take quite some time to recovery from – it’s been a while since I did any upper body work let alone chin ups.

 File: http://tpks.ws/EaU2h

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TUESDAY

SWIM

Session Details:  

• 300 warm up
• 2x100 IM
• 100 kick on side
• 3x400 pull + paddles steady (20RI)
• 200 (50 back / 50 drill)
• 1km (150 mod hard / 100 steady)
• 100 easy
• 10x100 steady to mod hard (10RI)
• warm down

Objective: General conditioning

Execution:  It’s taken me forever to warm up these days. Very slow to start but better towards the end

BIKE

Session Details: Up the Bevans, podcasting then 1hr @ IM power 235w

Objective: Improving aerobic efficiency & getting used to IM effort

Execution:  Really good ride as Tuesdays often seem to be. I was thinking my legs might be dead from yesterdays run but power came easy, HR was low and RPE was low. I need to get cadence up over 90rpm

1hr effort = 238w / HR= 129 / 88rpm

 File: http://tpks.ws/UOo4X

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WEDNESDAY

Session Details: 2hr easy hill run

Objective: Run endurance

Execution:  Well that really took a lot out of me, I was a spent force at the end. Start time was 7:20am and whole run was done on empty stomach which would have contributed to being smoked at the finish

 File: http://tpks.ws/iCxfO

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THURSDAY

BIKE

Session Details: 1hr10-15 - short warm up then aiming for 2x25mins @270w (best case half IM effort)

Objective:

Execution:  Rep #1 258w / HR = 143 / 89rpm – bloody hell that was hard work, RPE was closer to FTP than Half IM effort. Rep #2 264w / HR = 143 / 90rpm – a bit better but still hard work which I think is largely due to long run yesterday.

 File: http://tpks.ws/p2mJQ

RUN OFF THE BIKE

Session Details:

short warm up

3x(20sec stride / 3km mod hard to hard aiming for 3:45/km)

Objective: working towards some anaerobic threshold work & 10km TT 

Execution:  First rep a real struggle, 2nd rep - hard but pretty close, 3rd rep - nearly gave up in first 1km but ended up hitting times well (last km had a few turns).

Absolutely spent at the end of the workout!

 File: http://tpks.ws/WhmS0

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FRIDAY

AM SWIM

Session Details:

• 2 x (150 Free / 100 IM)
• 6x50 build ups on 55
• 4 x (400 steady (30RI) / 200 hard (30RI))
• 200 loosen

Objective: General conditioning

Execution:  I’m getting the swimming done is about all I can say right now

PM RUN

Session Details: Was planning on 1hr but got 40mins

Objective: Active recovery, bonus run km’s

Execution:  I thought my legs might be sore from yesterday but I actually felt pretty good. Nice easy pace and felt better after than before.

 File: http://tpks.ws/xkxds

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SATURDAY

RUN

Session Details: ~1hr – warm up then settle into IM pace 4:15-20/km

Objective: Aerobic efficiency / race pace training

Execution:  Early start so legs took a few km’s to wake up then settled in and pace felt pretty good but I did have to concentrate a bit more in the last few kms

 File: http://tpks.ws/EwjtG

BIKE - straight after run

Session Details: Colosseum – TrainerRoad – mixing up cadence

Objective: aerobic conditioning  

Execution: 

 File: http://tpks.ws/KaBz2

 ALSO SPENT ALL DAY CUTTING DOWN TREES

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SUNDAY

Session Details: Endurance ride 150km+ around the Gorges (reverse). Riding with 2 others roughly so every 10km you would sit in for 5km. Aiming for ~200w average over the ride

Objective: General endurance

Execution:  A 5:30am start and I had something in my eye but I thought I got it out, I hadn’t. For the first 90mins it was incredibly annoying and painful. After 2 stops I was just about to turn home and it miraculously came out.

It was a long tough grind up Old West Coast Road with winds picking up but from there on we got on with it and appart from a mini bonk in the last 10km it all went pretty well.

Nutrition – berries, almonds and yogurt before. During – dark chocolate, small pack of chips, 1 gel, water.

 File: http://tpks.ws/swZTp

 ANOTHER DAY SPENT CHOPPING TREES AS SOON AS DONE RIDING. I was completely smoked at the end of the day.

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WEEK TOTALS

All up a very good consistent week back training