Training Plan - Week 18 - April 29 to May 5

World Champs race week, so silly numbers everywhere and none of them really matter anyway. In my stretch targets I wrote the I wanted to finish in the top-20 at Worlds. After last years 23rd place, I really want to be higher than that, but it is a bigger field with a lot of locals, and a cold swim, so I will see how it goes. 

 I have left the run pace on, because I want to be racing at least that fast on Thursday. I have left the run miles in as well. They basically amount to an easy jog early in the week, race day, and a recovery run.


 Targets - Swim 0.6 miles, Bike 0.0 miles, Run 11.0 miles.
Stretching session x2, Core session x1, Weights session x0.
Yoga session x3.

Fast run target 6:50 / mile (4:14 / km).

Comments

Post a Comment

Popular posts from this blog

Training Review - Week 2 - Jan 7 to 13

Monday I rode to and from work on my winter road bike. The wind made for a very tough return journey. I had to ride it almost as a single-speed in my lowest climbing gear. In the evening I went to TPT swim session. First session back for the New Year and it was busy as everyone gets their January fitness binge. So busy that I had to move up in to the fast lane. Tuesday the wind was still going the same way, so my journey in to work took just over 25 minutes. Not my fastest ever commute, but well inside the top-10 (Strava says 6th), on wet roads and my winter bike. I then jogged home comfortably trying to keep a steady pace that would leave me enough energy to swim in the evening, and run back to work in the morning.  My evening swim plan was for short and fast reps. I started on plan for 25 x 50m on 1 minute. By number 4 I was wondering how many I could cut off the end and still pretend I had completed my plan. By about number 16 my brain was so switched off that...
Read more

Training Review - Week 7 - Feb 11 to 17

Monday I took a pair of easy commutes. The return leg I suspect was wind-assisted as it has been taking me 38-40 minutes the last few weeks and even the string of green lights didn't account for getting home inside 30 minutes.  The club swim set in the evening was brutal. Especially after the aerobic endurance set I did on the Sunday.  Tuesday I woke up to find my arthritic hip was as stiff as it ever gets and I had to abandon my planned run to work. I did manage to stretch it out and hide the pain under a couple of ibuprofen while I jogged to the train instead. On the way I got overtaken and easily dropped by a jogger at least 20 years older than me, and he didn't even look like he was working that hard.  In the evening I realised I had a bit of a sniffle, but I went swimming anyway. After two heavy swim days I wasn't surprised that the fast pace wasn't available for reps. I did the planned session of 20 x 50m, but instead of getting through 23 reps before droppin...
Read more

Training Review - Week 6 - Feb 4 to 10

Monday I took the mountain bike to work through the snow. In the evening was my triathlon club AGM before swimming. It was a mostly technical session and I had to skip some sections as even 6 years on the plate and screws in my shoulder still give me problems during isolation drills.  Tuesday I rolled the mountain bike in to work and in the afternoon I ran home. I put the heart monitor on just out of interest. My steady aerobic run is ticking along nicely in the 150's and feeling comfortable.  I went to swim in the evening with a plan to do a speed endurance set. I did a set of 200m reps starting on 3:45. 15 seconds less recovery than I would normally take. The sum of those reps gets me to about 17:15 for a 1km. At first glance this seems worse than a fortnight ago when my set of 50m reps totalled out to about 16 minutes, but given the huge reduction in rests and lower effort levels this was actually a step forward.  Before bed I squeezed in a core session to try ...
Read more