Many Years of Hard work, lead Carlos Sastre up Alp d'huez and more importantly to hold onto yellow, and become the 2008 Tour De France Champion.
This week was another good solid week after a big couple of weeks , i had a ez recovery day Monday with a massage and some chiro.
Tuesday- Threshold swim with 150m intervals, and a base run with some pickups, still a light day on the legs for some more recovery from last.
Wednesday- More recovery specific with a run in the am before swimming. Then a spin in afternoon with new q-rings for a couple of hours. Good day but no intensity.
Thursday- Track session am with 20x400m, good ice bath and core pm- was a swim 4k mostly strength/pull specific.
Friday- Legs off day before weekend, with 10x300m main set in the pool steady aerobic but hard enough with short rest.
Saturday- am- 3hours with 5x10mins at threshold power/ then a 90minute progression run starting in zone 2, my last 30mins was just around 550-6min pace, good hard run, then core for 30mins.
Later on in the afternoon Doug at Colonel's put some new Kao's on my bike so my pedals are jezzy now, and we did some more tweaking of my position.
Later on in the afternoon Doug at Colonel's put some new Kao's on my bike so my pedals are jezzy now, and we did some more tweaking of my position.
Later on was an ice bath and more stretching befpre bed.
Sunday- 2.5hour ride with hills, 30min tempo run off bike, my legs weren't to snappy.
The afternoon was another good swim with a pyramid of pull/paddles , and another pyramid of pulling.
It was a good weekend of training. This morning was a good hard threshold swim, a bit fatigued but swimming well. Tonight there will be some recovery in the program to make sure my legs are good to go for the rest of the big week ahead.
Thursday i am excited to be getting out of the warm weather and visiting Carley in Sudbury for 2 weeks. I will be putting in a big block of training while i am there, to get ready for the next few races. Also a quick shout out to Chance who threw down a great race on the weekend to come 3rd overall, on his new Orbea set up by Doug, look out because i even heard a rumor he named it Penleope.
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