Week of May 8th - 2 bloody hard runs this week

DATE: Week of May 8^th

MONDAY

Session Details:

 Core 30mins

Run warm up ~30mins running with some hills and a 500m mod hard effort

10km Very hard aiming for 3:35/km

Comments:   I started OK but had a bad 4th km, the turns were killing my lap times. I had another bad km in the middle but was happy that I did not throw in the towel and did the best I could with the legs I had (given I’d ridden a solid 150km yesterday)

About 30sec slower than I had hoped for the 10km with 36:22 being the finish time. It was not a max effort tonight but not too far off. I was a

 File: http://tpks.ws/UpCBv

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TUESDAY

SWIM

Session Details: 5x800 mixed efforts

Comments:   Quite possibly the worst swim I've had in a long time. I didn't feel that bad but was incredibly slow after last nights efforts

BIKE

Recovery ride in the hills for 90mins http://tpks.ws/LUIZt

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WEDNESDAY

RUN

Session Details: Run 90mins easy with 3xstrides every 25mins

Comments:  Legs still tired from Monday so very slow slog today but felt better after than before

 File: http://tpks.ws/s1laO

SWIM

10-15mins swim cords

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THURSDAY

BIKE

Session Details: Warm up then 60km @ Half IM effort aiming for 265w

Comments:   Pretty good all things considered. The first section in town was hard to get any momentum (which is why I choose to do it) and numbers were low. Once on the open roads power, HR & cadence all OK but my guts were killing me (too much cabbage for lunch!). Had to stop twice to try and lighten my load.

Pretty pleased to get the job done today

 File: http://tpks.ws/GOqLJ

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FRIDAY

KEY RUN SESSION

Session Details: Warm up 15mins on the trainer then a 42.2km run aiming for 4:15/km average (just under 3hrs)

Comments    I was pretty fired up for todays run. Initially it took a while to warm up then once settled in the pace was manageable but at times required some concentration. All was going OK until about 30km when my knee started to collapse on me. Despite some stretching I concluded that if I pushed on I was probably going to injure myself so pulled the pin and hobbled home.

So pretty disappointing but still a good preparation workout. HR was pretty low so I’m quietly optimistic this pace is doable.

 File: http://tpks.ws/mobaf

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SATURDAY

Session Details: Bike recovery session on the train for 90mins

Comments:  Legs pretty tired and tender today.

 File: http://tpks.ws/fPHmi

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SUNDAY

SWIM

Session Details: 5km swim main set 3 x (2x50 hard – 5x200 on 3:10 aiming for 2:50 – 50 easy)

Comments:  Slept in as mothers day today.  It’s been a while since I’ve swum 5km and hit todays session well.

 RUN 5km easy with Tom (son) later in the day