Week of May 15th - solid HIM simulation

DATE: week of 15^th May

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MONDAY

RUN

Session Details: 25mins core. Running with Phil & Tyrone dropping off their intervals in order to not be smoked for tomorrow (3km @ 4min/km then some gentle 1km reps)

Comments:   My legs are still a little tender from Friday but coming right.

 File: http://tpks.ws/HhlNr

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TUESDAY

KEY Session:  Swim 2.5km (500 warm up 2km aiming for 1:25/100) / Bike 40km aiming for 260-270w (best case half IM effort) / Run 10km off the bike aiming for 3:55/km (best case half IM pace)

Comments:   Swim – first 1km good going and on pace then public/lane changes / loss in concentration meant I dropped off the pace.

Bike – a struggle to maintain power until out of town and on straight roads then I was nailing it holding closer to 270w then 260 most of the time. My legs were not feeling great so I was stoked to be able to hold the power and see HR dropping the further I got in.

Run – at times it felt a touch harder than it should but all in all very pleased to nail the pace with HR in check (although it was creeping up a little) and only be 1sec off my target time for the 10km, if it hadn’t been for my fat fumbling fingers I would have been exactly on the money.

 File: bike http://tpks.ws/4jSfK run http://tpks.ws/8wSJH

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WEDNESDAY

SWIM Session Details: 3.7km

• 200 warm up
• 2x100 IM
• 200 (25 build up / 25 easy)
• 4x400 descend 1-4 (20RI)
• 100 easy IM
• 4x200 descend 1-4 (20RI)
• 100 easy IM
• 4x200 descend 1-4 (20RI)
• 200 loosen

Comments:   More or less nailed todays swim

CORE – missed my core session

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THURSDAY

BIKE Session Details: 2hrs cruising in the hills

Comments:   Awesome winter day in the hills. Still pretty tight from earlier in the week but feeling better afterwards.

 File: http://tpks.ws/f8qCo

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FRIDAY

SWIM Session Details: 3.4km

• 300 warm up
• 300 (50 build up/ 50 easy)
• 2 x ( 9x100 - 3 on 1:35 aiming for 1:23’s / 3on 1:30 aiming for 1:19’s, 3 on 1:25 aiming for 1:15’s // 200 easy)
• 200 Fast
• 200 Easy 

Comments:   I didn’t quite make the 1:15’s but not too far off. For the 200 I was hoping for 2:30 but anything under 2:35 was going to be OK. Despite not really getting on top of the water and carrying some fatigue from the 100’s I hit ~2:33 so happy enough with that.

RUN Session Details: 50-60mins with 12 x (20sec strides / 40sec easy)

Comments:   Bloody cold morning to be running and it took some time for my feet to defrost. More stomach issues today with a couple of toilet stops required.

Good to get some leg speed work into the legs.

 File:http://tpks.ws/kQNu6

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SATURDAY

BIKE Session Details: 2hr indoor trainer. 5-10mins warm up then TR Session incl 4 x (10mins mod hard (255w) / 4mins FTP). Finished session with 20mins steady riding to take it up to 2hrs

Comments:  Have not had a hard session since Tuesday despite a 5:30am start I nailed this session with relative ease. Very happy to comfortably get through FTP efforts without drama and the mod hard showed a low HR.

 File: main bike file http://tpks.ws/Hicqe

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SUNDAY

BIKE / RUN Session Details: Bike 2hrs on the trainer with plenty of steady (near IM effort) / Run off the bike 2.5hrs (first half hills, second half aiming for IM pace ~4:10-4:20/km)

Comments: The bike went well and was pretty uneventful. Off onto the run and we were into some pretty bloody cold and crappy weather. Lots of mud on the trails then came off the hills for the last 12-14km @ IM pace. The first 4-5km was OK then we turned into the wind and it got tough to hold IM pace plus I was getting tired. The last few km’s the legs were certainly feeling like they were at the 20km mark of an ironman. I could keep the pace but it was getting rough. Sore legs afterwards.   

 File: Bike (main file) http://tpks.ws/2anor Run http://tpks.ws/bwdBB