Week of June 19th - last key sessions

MONDAY

Session Details: RUN incl 5km mod hard (sub 4min/km) – 4x1km very hard (~3:20-25/km) / CORE 30mins

Comments:   Some fast running today to not only search for some speed but also to keep beating my legs up to gain deep strength. This was going to be my last interval run before the race.

A good strong run tonight getting one of my 1km’s down to a 3:19

 File: http://tpks.ws/RoXTl

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TUESDAY

Session Details: SWIM

• 300 warm up
• 2x100 IM
• 4x100 (50 mod hard / 25 easy / 25 drill)
• 1km mod hard
• 200 easy mixed strokes
• 5 x 100 (25 Hard / 25 easy)
• 100 Easy
• 1.5km mod hard aiming for ~1:25’s
• 100 loosen

Comments:  Not a great swim today. I was a few seconds off per 100 as well as having effort higher than I would like.

Session Details: BIKE Steady 70mins on the trainer with cadence variations

Comments:   More of a recovery session than anything today

 File: http://tpks.ws/oS9PD

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WEDNESDAY

Session Details: RUN 2hrs with 2 sets of 5xstrides

Comments:   Today was a real grovel more or less the whole way. It really was a case of getting the time done today.

 File: http://tpks.ws/Jgxik

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THURSDAY

Session Details: BIKE – indoor trainer incl 8x5min FTP

Comments: A good strong workout today. The first 1-2mins of each rep was a bit of struggle but I then got into it and rode strongly.   

 File: http://tpks.ws/0o2UG

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FRIDAY

Session Details: SWIM 1hr

• 400 warm up
• 2x100 IM
• 4x50 (25 hard / 25 easy)
• 4 x (300 easy to steady - 3x100 fast on 1:45)
• 200 warm down

Comments:   Finally the swim I’ve been looking for. This morning I hit the 100;s week sitting around 1:15/100

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SATURDAY

KEY SESSION: RUN 3km building pace / BIKE ~90kms best case @ IM effort / RUN 21.1km off the bike @ IM pace (aiming for <4:17/km)

Comments:  Thanks to our considerate wife’s Phil & I were given afternoon passes.

Run #1 was uneventful then onto the bike. The first 10-15km is relatively slow going with sitting up, shitty roads and some traffic. Once out of town we were running at good power & pace with rpe being reasonably low. I’d tried to come up with a route that had a good number of hills to try and simulate Roth.  

My aim today was to be shooting for best case IM power aiming for ~240w NP. The good news was my RPE indicated the effort today was just sustainable but HR, at times, was saying it is a touch too hard. I suspect 230w will be what I go for on the day.

I finished with NP of 241w. If I hit that in Roth I think I will be ~4hr50mins which would be a great result.

After the first 1km of the run I felt as fresh as a daisy and had to hold back. All the way through to about 15km I did not require much concentration at all. The last 5km got a little tougher and HR went up but was still very manageable.

Overall a very strong performance today. No significant issues aside from a tightening glute in the last 5km. I tested my new lightweight shoes today and feel they will be the best choice race day. The trade off of lightness and good drainage over less cushioning is worth it based on todays results.

 File: Warm up run: http://tpks.ws/HRv1v Bike: http://tpks.ws/KxqF6 Run #2: http://tpks.ws/hVkfC

SWIM- I also did an easy 1km swim in the morning when at the pool with the kids.

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SUNDAY

Session Details: Bike – steady ride on TrainerRoad - Baxter

Comments: An early morning start with tired legs. I battled through and felt better in the 2^nd half than the first.

 File: http://tpks.ws/8Uaau

CORE; 30mins / YOGA 30kms