Magic number
Monday - 3k swim (70 mins) & 1 hour turbo (20 miles)
Tuesday - 1 hour run (7.8 miles) felt horrible
Wednesday - 45 min swim & 45 min easy turbo
Thursday - 11.36 mile fartlek @ 6:51/mm
Friday - 3 hour turbo - 56 miles
Saturday - 40 min turbo
Sunday - REST
RUN 19 miles (2:18)
BIKE 102 miles (5:25 all indoor!)
SWIM 2.87 miles (1:57)
Bike was bang on, especially considering bike was all done indoors. Also the fact was that I nailled all but 40 mins from Monday to Friday showing a huge scope to make a big week in the future. Target was 100ish miles and 3 hours on the turbo on Friday was pushing the envelope a bit but was done by breaking up into 3 sections with a coffee and then a bacon break :)
Swim was great, confident that it's getting stronger. Aim now for the month is to get over 10 miles. If I do this week after week in the pool I will have no problems whatsoever with Ironman swim fitness.
Run was poor but due to the fact I pulled my calf on last Sundays race. Felt it on Tuesdays run, had to rest it Wednesday then nailled a great confidence boosting run on Thursday nailing 3 Strava CR's en route (had one pinched 2 days before). Need to pick up the run really but confident enough off of what I have done to know that 2/3 weeks consistency and I'll be back in sub 28 shape (or 1.18 half marathon shape).
Not too fussed I missed the 10 hours. It's a 3rd improvement (by 10 mins each week lol), I am hitting consistent swim volume, bike time is growing to where it needs to average (5:30-8:00hrs/week) and run pace is going OK off Thursday and last Sunday. Actually, a lot of ironmen dont average 20 miles a week let alone in a real poor injury affected week.
This week gives me great confidence I can start pouring it on when I need to. I am away this weekend so I am viewing this as a cut-back week anyways. Friday will probably run longer early doors or do a longish brick and tonight sees the return of the spinnervals DVD for strength. I will also do at least 30 mins core/resistance band/stretch every night in the week...
Plan looks like this -
Monday am) 30 s&c pm) 60 turbo
Tuesday am) 60 swim pm) easy 40 run pm) 30 s&c
Wednesday am) 60 run pm) 60 turbo pm) s&c
Thursday am) 60 swim pm) 60 turbo 30 s&c
Friday am) 90 run
Saturday - REST
Sunday - 60 easy run at Center Parcs
BIKE 3 sessions, 3 hrs
SWIM 2 sessions, 2 hrs
RUN 4 sessions, 4 hrs
S&C 4 session, 2 hrs
11 hours, GULP !!
Cant make Wed or Thur,some of us have to work!LOL.If youre going to Thetford Centre Parks can run there with you on Sunday morning?
ReplyDeleteHaha, will text you mate. Thurs should be good if you can. Your a posty, you do less work than me !! With friends at CP, weekend could be a write off training wise, only planning an easy hour early doors Sunday morning but could be brutal
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