Well, that was a shocker! Mainly caused by excessive delays on the trains, thanks Southern Rail for ruining my week of training! The image about sums up how it was…
Elliptical: 4 x 5 minutes (60s) + 6 x 2 minutes (45s) – Warm up well for 5-10 minutes. Then 4 x 5 minutes at the threshold effort from 60s easy recovery. Then 3 minutes all easy. Then 6 x 2 minutes hard, 45s easy between each.
Another 3 hour journey home, this is getting ridiculous!
30 minute easy run pre elliptical
This was meant to have been done in the evening, but due to the crap trains I did it in the morning so I could move yesterdays turbo session to tonight
Although I did not fancy this, poor nights sleep, it was a nice little run. Pleased with the balance of the pace and the HR being an average of 132. For the same run in the last few weeks the HR was a lot lower without the pace being much lower, 5:25 per km compared to 5:20.
The legs felt OK and although they do not currently have 10k in them, I am sure that when Newham comes round I will be fine for that, even if I do not do it quick.
Turbo: 15/30/15 (with 5 x 1 min) – This is a long, big block of high wattage riding. 15 minutes easy / 30 minutes threshold, focusing on high power output but with regular riding cadence / 15 minutes easy. However in the final 15 minutes easy I want you to include 5 x 1 minute HARD efforts. So ride the final 15 as as 2 minutes easy / 1 minute hard.
Moved from Tuesday night due to the trains. I will try and do this rather than the elliptical, but oh no! I give up with the trains, seriously affecting things!
35 minute elliptical post run: 2 x (4,3,2,1)
This was the planned workout, which I was going to replace with the ride, but no chance due to the trains!
Turbo: 20 minutes as a progression of wattage with final 5-10 minutes in a big gear
The focus on this ride was to keep the power as controlled as possible, while using the Zwift flat route. I had set the power zones on the Garmin, 2 then 3 then 4 and finally 5 plus. I sat staring at the screen trying to keep the power as consistent as possible and reasonably pleased with the efforts. I did not have a great deal of power for the final big gear effort, but it was in the big ring and I tried.
I will put that down to a shocking week due to the trains and the stress that causes
20-30 minute easy run before work
Not strictly pre work. I was working at 6, but I got out early for a comfy run. Really surprised with the pace, but I was probably running on adrenaline a bit, last day of work before a week off so the brain was already going at a million miles an hour.
I had the time to sneak in a bonus run. Trying to keep it reasonably comfy before breakfast. Pretty flat route, but it was road and then a sandy track for about 1 third of it.
I felt I needed to run, but also needed to make up the time from all of the missed activity from the week.
The Current Week
That has to be one of the most ineffective weeks for training, which was totally out of my control. Roll on next week when I am off work and have a big schedule
8 Week Rolling Summary
Monthly Summary – 2016
Monthly Summary – Annual Rolling
Day to Day Summary – 2016