Week of 17th April - awesome simulation

• Monday - Core 30mins + "the atlrounder run". Run details: short warm up 3 x (2x strides / 1min pulsing squat / 3.1km with hill aiming for ~3:45/km). File: http://tpks.ws/M6uhw
• Tuesday - BIKE - 3xlong hill reps on aero bars aiming to build effort from 275w. I managed to descend effort but I felt miserable and power was lower than hoped while effort was high. File: http://tpks.ws/kX4bD. Missed todays swim.
• Wednesday - SWIM catch up from yesterday. Missed my PM easy spin 
  • Session details
    • 400 warm up 3x100 IM
    • 2x100 build up
    • 2 x (4x25 sprints on 30 / 3x400 descend 1-3 on 6:15 / 50 easy)
    • 400 mixed warm down
• Thursday KEY SESSION. Bike 90km / Run 21.1km @ target Roth effort
  • Warm up - hard commute home from town on MTB
  • BIKE: 90km trying to loosely simulate Roth with a few very small climbs, a longer climb and some bigger gear work.
    • Aiming for 235w (target IM effort)
    • Hoping for HR to be low 130’s (cap of 135)

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  • RUN: 21.1km off the bike. Run 12mins / walk 45sec aiming for average pace of ~4:15/km (Ironman pace)

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  • Objectives:
    • Assessing ironman targets and how achievable they are with current fitness
    • race pace training
    • Toughening up legs with long run at pace
  • Outcome 
    • Bike http://tpks.ws/A8gIb 
      • RPE was 1st hour easy, 2nd hour felt closer to IM effort, last segment required concentration
      • HR - rose to over 130 in last 1/3 but rest was Ok
      • Power 238w NP 
      • cadence on the low side 
      • Nutrition: 2 bottles infinite, 1 em’s power cookie bar, 1 caffeine tablet
      • Happy with how the ride panned out but need more time to be able to hold that effort for 180km.
    • Run http://tpks.ws/D4e5J 
      • RPE - tough for the first 2-3km and last 2-3km. The rest very comfortable
      • Av pace 4:14/km
      • Av HR 134
      • 1 x poo stop
      • Nutrition - just 1 gel
      • Really pleased with the run. I'm confident I can hold that together for another 21km with some more running in the legs.
• Friday - Swim 1hr. Bike 2x13km commute across town. 
• Saturday - drive up to Kaiteri. Swim - open water swim 30mins. Easy out for ~1km then zig zag back along the beach pushing hard on outs and easy back to shore. File http://tpks.ws/VInvT
• Sunday - run back to the batch from Motueka incl 3x (2x strides / 3km @ 3:45/km). File: http://tpks.ws/nvRWg. That was hard work to hold 3:45's as still carrying fatigue from Thursdays simulation. 

Pic: a good warm up walk with the kids to the top of the corkscrew MTB track