Week of 22nd May - Kona time!

DATE: Week of 22^nd May – Epic Camp Lite Kona begins

MONDAY

Session Details: Recovery ride 1hr on the trainer

• 10mins warm uop
• 8mins single leg
• 16mins (2mins 60-65rpm / 2min 100rpm)
• 8mins single leg
• 4x(1min FTP / 1min easy)
• Warm down

Comments: I’m pretty tender from yesterdays run. Todays ride did help loosen me up 

 File: http://tpks.ws/ns1lw

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TUESDAY

SWIM Session Details:

• Warm up
• 9x100 descend 1-3, 4-6, 7-9 (10RI)
• Easy swimming
• 400m TT
• Warm down

Comments: After the 100’s I was feeling optimistic that I could go close to 5mins for the 400m TT (I want to be sub 5mins by Roth). When it came to the test I think I went through halfway in not much over 2:30 but must have slowed significantly as finished in ~5:08. A bit disappointing as I was hoping to be 5:05 or better. I do hope that in Kona I will get a nice boost in my swim.

 RUN Session Details: ~6km gentle tempo running ~4:05/km then 8xstrides (20sec fast / 40sec easy).

Comments:  The pace came easy today.  

 File: http://tpks.ws/hSGoA

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WEDNESDAY

Easy recovery ride. Time to rest up for Kona  

 File: http://tpks.ws/6oIsn

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THURSDAY

Travel day – run to the pool ~3km / Swim  (400 warm up — 4x25 build ups — 10x100 steady on 1:35 — 100 loosen)/ Run home

 TRAVEL TO KONA – Gain a day

Swim 3km from the pier (turning right). Choppy rough conditions so slow going tonight.

 File: http://tpks.ws/wxuBm

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FRIDAY

Pre Camp prep

Bike – an easy but very hilly reconnaissance ride for tomorrow . File http://tpks.ws/YgigE

Swim- 3km swim in Keauhou Bay. A bit cloudy in the bay but OK coral once clear of the bay file http://tpks.ws/DuJCJ

Great dinner at Sam Choys about the Keauhou Shopping centre.