Week of May 1st - Back in the game

After being away for last week it was time to get back in the game. 

MONDAY

Core 30mins then "The Allrounder" run. 

 Workout details:

3 x 

2 x strides 

1min pulsing squat 

3.1km circuit including a 400m climb @ ~7% + descent. 

Effort is mod hard to hard eg I am aiming for ~3min45/km (10km pace is ~3:30 or a little under)~200m recovery

3 x 2 x strides 1min pulsing squat 3.1km circuit including a 400m climb @ ~7% + descent. Effort is mod hard to hard eg I am aiming for ~3min45/km (10km pace is ~3:30 or a little under)~200m recovery

Comments: A good solid session keeping pace even throughout. 

File: http://tpks.ws/ytxoU

TUESDAY

5:30am SWIM

Workout details:4km Swim

• 500 warm up (75 free / 25 mixed strokes)
• 1000 pull steady
• 100 fast
• 5x200 steady on 3:10
• 100 fast
• 10x100 on 1:35
• 100 fast
• 200 warm down

Comments: Good to be back in the pool. Lacked strength in the back half of the swim

Mid morning BIKE

Workout details: Commute to Bevans for imtalk

Warm up then 2x30mins aiming for 275w (just above Half IM power) with cadence >90rpm (5minsRI)

Comments: Pretty windy conditions today.

Rep #1 was OK for the first 20mins but was working reasonably hard. Once I turned into the wind it became a shit fight with tired legs from last night, strong head wind etc.

Stats were more or less on the money. 

Power 272 / Cadence 90rpm / HR 145

Rep #2 was just a debacle. Legs buggered, twists and turns screwed rhythm and just a terrible 30mins of riding. Stats were rubbish

File: http://tpks.ws/FOYLK

WEDNESDAY

Workout details:RUN 2hrs General endurance

Comments: Well that was crap! 3 toilet stops and just rubbish feeling throughout. Nice day but that was about it. I need to stay better hydrated!

File:http://tpks.ws/7ljXI

THURSDAY

Workout details: BIKE 15mins TrainerRoad Baxter into TrainerRoad 20min TT / RUN off the bike 3km @ 4min/km then easy

Comments: The aim was to try and hit 315w so to finish with 316w was spot on. It's well below my all time best but today it met my expectations especially after a couple if shitty days. Pretty happy about my effort. 

I broke my gear cable on my trainer bike just before the test started so swamped to TT bike so lost cadence on TR but via Garmin it was only 88-90 where my best TT's have been ~95rpm

File:http://tpks.ws/maXRT

FRIDAY

Workout details: 5:30am SWIM 3.4km

• 300 warm up mixed strokes
• 2x150 build ups
• 3x400 descend 1-3 (20RI) aiming for 6:00, 5:40, 5:20
• 2x100 IM
• repeat 3x400 descend 1-3
• 200 loosen

Comments:Good strong swim. Missed 3rd 400 target time in first set by ~6sec but hit all times on the mark in the 2nd set

SATURDAY

Workout details:

BIKE 65mins steady on the trainer (cadence work 5mins 95rpm/5mins 105rpm/ 5mins 115rpm) File: http://tpks.ws/BQrUx

RUN off the bike ~12km @ IM pace ~4:15/km average (Run 12mins / walk 45sec). File: http://tpks.ws/FMadL

Comments: Smooth session apprart from taking a while to wake up on the bike. My running is feeling pretty easy at IM pace. 

SUNDAY

Workout details: Key long ride. BIKE 150km+ with 3x1hr @ 235w (best case IM power)

Comments: Rep #1 - pretty shitty weather so happy to get through it with all numbers on target, Rep #2 - did a better job with cadence compared to last time but still a grind uphill. Rep #3 - nailed the numbers but RPE is too high. 

Bonked in the final 5km to home but still a pleasing ride. 

File: http://tpks.ws/jOU7z