This weekends training ended a good solid week of training. Saturday was a 100k ride it was a good solid workout with a good block at race pace, in a pyramid. Each effort had 1min recovery after it, 5,7.5, 10,12,15,15,12,10,7.5,5 and then i ran 45mins off the bike with the first 15mins at race pace. It was a interesting day, a quick note: i will never leave my key in the under gas lid again. A recovery swim later on and i called it a day.
Sundays main workout of the day was 15x1km on the track. With a big wu, and cool down it was tough. To make things more interesting the wind was really coming on strong. It was a good run and the repeats were on 4mins so the faster i ran the more rest i got. I started off running them at goal half marathon pace, but i ended up running them way faster, it was a good workout and my buddy from Czech ran the last lap of my last 5 repeats so i could really push those ones. It was close to 28k of running. Nothing else for the day a nap, and ice bath and allot of football.
Today i start my last hard week before i begin to rest, basically one more push. I am feeling tired but i think i am recovering fairly well.
This mornings swim was a good 2hour workout with F.A.S.T
1800wu
then 8x through 150 tempo on 2:15 and 1x50 200pace on 1minute
Then a big 2000m kick set, that was 400m, 2x200,4x100, then 1x400kick timed(6:30)
Then some drill work and a cool down.
It was a good one, the cold front has moved in for a few days so tonight could be a very cold recovery ride.
Cheers for now
No comments:
Post a Comment