Have moved for this plan to starting each “training week” with Saturday. More mental than anything, the objective being to set up the week, and work out what changes might need to be made across the subsequent days depending on where I got to over the weekend.
Washup from the last weekend (start of this training week), is similar to where it was last week after the Nepean.
My run is crap & I’m not tolerating extended periods of intensity, ie I’m weak through the first part of the bike and then coming off the bike I’m weak from the very first step. This probably makes sense given I haven’t been consistent with running, and haven’t run consistently hard for an eon.
Saturday:
Ø Solid Hawkesbury loop with 12 * 200m on a jog recovery
o Hawkesbury climb in 11:58 followed by a nice push up to the water tanks. Some nice riding all round
o Followed with 12x200’s in 45-50 (48 = 4min k pace) followed by recoveries of 70-75 (72 = 6min km) so that each interval kicks off on the 2:00.
Good session.
Sunday:
Club tri for 1:11:08
Ø Swim a problem, but coming along
Ø Bike is in order. Just a case of keeping it going and extending the endurance element over time.
Ø Run is in big trouble. Nobody that finished ahead of me ran slower.
W
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