October 31st - the week that was

Doing my race directors duties this week with our Duathlon prize giving - Thomas coming 2nd in the series

DATE:  Week of 31^st October

WEEK OBJECTIVE: continuation of bike focus with 2 peak power workouts.

MONDAY

Session Details:  30mins core then straight into a hill run with strides along the top of hill and again at the base before warm down.

Objective: General conditioning & strength

Execution:  I felt better running today than I have recently. Good to keep the core consistency.

 File: http://tpks.ws/OgIyl

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TUESDAY

Session Details:  BIKE ~90mins - warm up then 10xhill reps ~1min long with 3-4mins rest interval RI

Objective: Peak power development

Execution: Same workout as last week. It took a couple of reps to get into it then went pretty well. Tried doing reps 7&8 completely seat which unsurprisingly resulted in lower power and time. Most of my short side of the hill (45sec reps) were over 500w so that was good. 

 File: http://tpks.ws/lTogG

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WEDNESDAY

Session Details: SWIM 4.2km

• 400 warm up
• 4x100 (1 IM -- 1 (25 drill / 25 free / 25 kick / 25 free)
• 2 x (1km steady ~1min rest -- 3x200 hard (30RI))
• 200 loosen

Objective: Endurance / Anaerobic threshold work.

Execution: Went pretty much to plan sitting ~1:30's for 1km's and 2:39-2:42 for 200's

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THURSDAY

Session Details: BIKE ~90mins warm up  4 x (10mins mod hard ~275w / 1min easy / 5mins hard ~305w / 2mins easy)

Objective: Gentle FTP development

Execution:  Same workout as last Thursday. First time in a long while being on the TT bike. Which took some time to get used to. Not helped by breaks rubbing throughout the workout but good to get it done. Certainly harder to maintain the power than I would have liked and ended up ~5w+ too low for most reps.

 File: http://tpks.ws/QpqCE

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FRIDAY

Session Details:  SWIM with 400m TT

• 2 x (200 free / 100 IM)
• 3x200 descend 1-3 (20-30RI)
• 100 easy
• 6x100 descend 1-3, 4-6 (20RI)
• 100 easy
• 400 TT
• 800 easy

Objective: Lay a benchmark down

Execution: So so result. I was going to be OK with 5:10 or under. I went as hard as I could and came up with 5:12. So now I know that I need roughly 2sec/mth to be where I need to be for Roth.

RUN – I was supposed to squeeze in a run today but missed the opportunity and went for a MTB ride with my son Thomas instead.

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SATURDAY

Session Details:  Endurance ride in the hills.  + 2x5km commutes with Thomas to the Philinators place.

Objective: General conditioning /endurance.

Execution:  Had to switch days around as Belinda away. I’m coming down with a bit of a cold so took it easy but felt better than previous weeks most likely because I had an easy day yesterday.

 File: http://tpks.ws/7ggko

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SUNDAY

Session Details: I was due to do the 2min20 reps I failed with yesterday but pulled the pin as have a sore throat and kids sick as well.

Objective: Trying to not get deep sickness.

Execution:  I’ve got a bit of a sore throat and sniffle. The planned workout is very tough so I thought better of it and just rode an easy to steady session on TrainerRoad (Baxter).

I watched 3 stages of the Tour of Southland on the trainer. If you want to see some solid NZ style racing check this out https://www.youtube.com/channel/UC9Sby-aqOcafM_i2d1kVgpw

 File: http://tpks.ws/G7kWN

WEEKLY TOTAL

October 24th - the week that was

DATE:  Oct 24^th 2016

WEEK GOALS: Hitting biking 100% and build into some peak power work. Swim & run is just general conditioning.  Be better with flexibility work.

WEEK SUMMARY: The good - Tuesday ride and Friday swim along with consistency of 2 core sessions. The bad - woeful long ride and poor power on Saturday and far to slack on flexibility. More good than bad this week though. 

 

MONDAY

Session Details:  CORE 30mins / RUN 60-75mins with lots of small climbs. Insert some 15sec strides between some hills.

Objective: General conditioning & strength with a touch of leg speed.

Execution:  Straight forward session

 File: http://tpks.ws/BW4EC

TUESDAY

Session Details:  BIKE ~90mins - warm up then 10xhill reps ~1min long with 3-4mins rest interval RI

Objective: Peak power development

Execution:  I have never done this session specifically before so wasn’t sure how to attack it. I was riding over and back the same hill with the climb being ~1:10 one side and ~45sec the other. Took a while to get the optimal gearing and how to hit it with the best power.

Pretty happy with the numbers I saw for a first up attempt. Plenty over 500w so not surprised it hurt quite a lot.

Didn’t even get remotely far up the strava leaderboard!

 File: http://tpks.ws/2pZBv

WEDNESDAY

Session Details:  

RUN ~3.5km to the pool

SWIM 3.2km – main set 4 x (300 steady (20RI) – 2x100 mod hard (20RI)

RUN ~3.5km back home

Objective: General swim & run conditioning.

Execution:  Nothing exciting going on today. Felt pretty lousy running but told myself a few times “you feel good” and came out of the bucket and starting feeling better.

THURSDAY

Session Details: BIKE ~90mins warm up  4 x (10mins mod hard ~275w / 1min easy / 5mins hard ~305w / 2mins easy)

Objective: Gentle FTP development

Execution:  Still on the roadie so doing flat reps generally harder work. Pretty happy with execution today. Both HR & power were about where I expected for where I’m at.

 File: http://tpks.ws/vqOBr

FRIDAY

Session Details: SWIM 3.6km with main set 3 x (3x200 mod hard to hard on 3:10 / 300 easy)

Objective: General conditioning 

Execution:  Swimming has been much more down than up recently. Feeling like I don’t have the strength to pull the water I’m catching. Today was much quicker than I’ve been lately coming in under 2:40’s for the last set of 200’s (leaving a good 6-7 sec behind John M).

Still getting used to the 920 and missing some swim time by not re-pressing lap button!

 File:

SATURDAY

Session Details:  RUN ~10km with much of it @ ~4:15/km pace / BIKE straight after incl 6x2:20watts max effort aiming for >380w

Objective: RUN – general conditioning of target IM pace. BIKE – peak power development + mental conditioning

Execution:  Miserable run conditions at 5:15am but went pretty well. I need 4:15’s to feel like a piece of cake over the coming months.

I felt optimistic getting onto the bike but after the first rep my legs were totally flooded with lactic acid. 3^rd rep went OK and last was not too bad but in generally not even close to holding the 380-400w I’m shooting for.

Today’s session was on the kickr – I think next week I’ll get the Revbox back out as much better for these types of sessions.

 File: Run http://tpks.ws/9zAIr  Bike http://tpks.ws/Eb3JM

SUNDAY

Session Details:  Endurance ride 3-4hrs

Objective: Easy endurance riding.

Execution:  Last weeks long ride was pitiful and this week was no better. Probably not helped by being out last night but I had hoped for more. Just getting above 200w today was a mission.

Still it is miles in the legs which I need right now.

 File: http://tpks.ws/f3AAZ

First post - kicking off with a 20min TT

I'm going to try an post my sessions up here weekly from now until Roth. Through to Christmas the focus is going to be on developing my FTP with pretty modest training volume but there will be some intensity. 

Coming off Epic Camp France my bike shape is OK so today was time to set a benchmark with a 20min TT test on the trainer. I put in a reasonable effort with 324w at a HR average of 162. I did have a few moments of weakness where I stopped pedaling for a couple of seconds. Overall I'm pleased but want to get back to Kona levels to stand a good chance to ride well in Roth. 

Todays effort compares with pre Kona where my best was 337w with HR ave 163bpm

Today's file: http://tpks.ws/RBbnp I also did an extra 1hr40mins on the trainer watching the amazing olympics (Nick Willis taking an incredible bronze in the 1500m)