Week of 12th June - Key ride this week
Saturday, June 17, 2017 at 03:13PM 
MONDAY
Session Details: CORE 25-30mins BIKE – 1hr recovery ride with single leg work, cadence variation and a few 1min reps @ FTP to finish.
Comments: My legs are pretty smoked from yesterdays 3hr run. I certainly felt better after doing this recovery session than before which was of course the intention of doing it .
File: http://tpks.ws/DGzUv
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TUESDAY
Session Details: SWIM – longish 4.5km – general endurance work
Comments: Forgot to write down workout again sorry. Low in the water and not feeling great today
Session Details: RUN with 10x1km @ ~3:45-50/km (~Olympic tri pace)
Comments: Very windy tonight but average pace was probably about right. It felt good to be somewhat up on the toes sub 4min/km pace. Each time I’m doing more challenging runs I keep playing around with technique when tired but more often than not pace seems to come easier when I relax a little more and just flow.
The last rep tonight my garmin turned off for some reason then turned back on so a 3:45rep turned into 5:33 which was a bit of a painful way to close out the session. HRM still not working.
File: http://tpks.ws/fgR8e
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WEDNESDAY
Session Details: BIKE 95mins incl 4x(10min Mod hard / 4mins FTP) - TrainerRoad
Comments: A really good solid workout today. The FTP came relatively easy which in turn made the lower power output at mod hard efforts feel easier. Done on the wahoo in erg mode so. Good cadence throughout but on the FTP work I was simulating hills on some reps doing 1min normal cadence / 1min low cadence.
File: http://tpks.ws/OH6gw
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THURSDAY
Session Details: SWIM – short 2km on the way back from a meeting
- 400 warm up
- 2x100 IM
- 300 (25 fast / 25 easy / 25 drill / 25 easy)
- 1km mod hard holding 1:25/100
Comments: It was good to get a 3rd swim this week all be it rather short. The 1:25/100 came pretty easy today which is nice for a change.
Session Details: RUN 2hr building run starting ~4:45/km then building each 5km block to finish at 4:05/km
Comments: This was very easy to start today. Todays run was all on the flat with it all feeling pretty easy except the last 5km where I did have to concentrate reasonably hard (unfortunately had to have a toilet stop mid way through which made it a bit easier to get through). HR back online today and shows I was up around Half IM HR towards the end
File: http://tpks.ws/bNLtZ
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FRIDAY
Session Details: SWIM 3.2km
- 400 warm up
- 2x100 IM
- 200 (25 mod hard / 25 easy)
- 400 steady
- 4x100 Fast (30RI)
- 400 easy to steady
- 2x200 Fast (1min RI)
- 400 easy to steady
- 400 Fast
- 200 warm down with some backstroke
Comments: Today was intended to be a hard swim with good rest. I hit the 200’s nicely at around 2:34 feeling like there was more in the tank. So I had hopes of being under 5:10 for the 400. I felt like I was nailing the 400 but probably didn’t push as hard as I could in the 2nd half so was very disappointed to see only 5:15. I need to be quicker than that but I suppose it was at the end of a session and I didn’t push as hard as I should have.
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SATURDAY
Session Details: KEY BIKE RIDE – 165km with the majority @ IM effort. Done in the afternoon starting at 12noon
Comments: I was on the road bike with clip on aero bars today which I knew would be a bit of a challenge as sitting in aero position is nowhere near as comfortable as the TT bike.
After a 10km warm up we were into it. I was riding with Murray today and given I was on the roadie I suggested he lead out with myself sitting ~ IM draft distance behind. This was a great exercise for me as I’m normally on the front and I got reminded how massive the draft zone is with my power being quite erratic even at 12-15m so I dropped back further.
My plan for the IM effort was to build into it a little then hold closer to 240w and see how I handle it in the last hour. I’m hoping I can average 235w in Roth (230w would still be good and 225w acceptable).
Early on HR was about right – I’m aiming to keep it closer to 130 than 135 especially early on. At about the 1hr30 mark I drifted off the back of Murray by a good 100m or so but needed to get back up to him as the afternoon light and shade was making it a bit dangerous without lights. I needed to tell him to turn on his rear light. That meant a fairly long effort closer to 250w than 240w but I felt pretty strong.
Through the middle stages I felt quite strong with power coming reasonably easy. It’s lumpy terrain with lots of gentle grinding uphill where I typically struggle to hold good cadence.
The final stretch of this ride is mentally challenging with ~40km on a very straight road although it is slightly downhill. I certainly started to feel the pinch during this period with power and cadence deteriorating. By this stage I was sitting up on the hoods a lot and also was suffering with the cold. I held it together as best I could but the final section home was pretty miserable, dark and cold.
All being said I still managed to have NP of 234w with HR132 for the main chunk of the ride so given I was on the roadie I’m OK with that.
A very solid workout today. Not the big confidence booster I was hoping for but a great fitness booster
File: http://tpks.ws/9JjfH
RUN OFF THE BIKE – 3km @ IM pace. It was a good mental test to go for a short run. I really didn’t feel like doing it. Tonight I was testing some new shoes as in Kona my shoes did not drain well. The new shoes I have are only 200g so I am worried they will be too light so I will test further over the next few weeks. I’m glad I did run because the pace came easily and the shoes felt fast.
File: http://tpks.ws/3NXhQ
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