There will not be too much to this, sick!  Budapest Half has been cancelled…

Week 66

Day 1

5 x 3 mins + 5 x 20/20 – Quite a light session here overall as a bit of sharpening before the weekend.  Have a 10 minute warm up at regular 80-90 cadence at 50-55% FTP.  Then 5 x 3 minutes spinning at 100-110 at 90% FTP from a 60s recovery.  When complete 2-3 minutes easy at 55% FTP before adding 5 x 20s hard out of saddle, big gear from 20s easy spin recovery

Given that it was such a nice day it would have been a shame not to do this on the road. As with the ride yesterday I focused on the average powers, but trying to keep in the zone when ever possible.

The legs were feeling a little tired at the start, but they soon got going after the warm up.

The 5 ‘Sweetspot’ blocks were all good, even if I was probably over on the power. Yes I was looking at the power output but also how I was feeling, and these were definitely more sweetspot rather than threshold feel.

I was trying to time the ride to hit a certain point where I could do the 5 hard in reasonable safety so had to briefly pause the Garmin while I got in position and then hit them hard. All good, not my max powers for 20 seconds but all were good apart from the third one where I did not quite get the gearing right.

It was good to do and would have been able to do several more

I am very surprised to get more segment pb’s on very well ridden segments

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Day 2

40 minute recovery run – Forget the watch, don’t run to pace just keep this fully conversational and really focus on trying to not run high up on your toes, land mid or forefoot but allow your heel to drop each time to relax through the calf area

That was not a pleasant run. Nothing to do with trying to adjust the foot position, which I focused on and was OK with, but the fact that the legs were tired and heavy (as well as the body just being tired), but also the fact that I am starting to struggle with the chest, which feels like the start of a chesty cold and cough, which I really hope does not develop! With any luck it is just a 24 hour feeling.

I cut the run short due to both time and how I was feeling. It was definitely pace focused

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Day 3

50-60 minutes with 6 x 5 minutes at threshold from 90s recovery. Aim to slightly progress the pace in the final 2 blocks.

Not done – Sick

Day 4

60 minute easy XT – Ideally bike if there is a decent one otherwise is elliptical

Not done – Sick

Day 6

Hillingdon Criterium

Not done – Sick

Day 7

1 hour 40 minutes w/ 3 x 10 minutes (5) – After an easy 30 minutes add 3 x 10 minutes at 4 word answer effort with 5 minute easy recovery

Not done – Sick

Week 67

Day 1

75 minute w/ 10 x 3 mins (90s) Bike

Not done – Sick

Day 2

Optional easy pre breakfast road bike – all at cadence of 100, relaxed easy riding

Not done – Sick

Day 3

Am: 60 minutes easy run

Not done – Sick

Day 4

45 minutes w/ 6 mins + 10 x 90s – Run – Dont worry too much about the exact HR readings for the 90s blocks and recovery – just a guide to be working more like a 5km intensity than a threshold effort.

Not done – Sick

Day 6

Parkrun

Not done – Sick

45 minutes easy after parkrun if time allows – 70% MHR

Not done – Sick

Replaced with a very easy spin out on the turbo and when I say easy I mean about as easy as it can be.  Just desperate to do something but I coughed and wheezed all of the way through it.  Absolutely no pace and no energy but at least some calories burned

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Day 7

3 hours w/ structure – I know this is a bit of a step up in volume but should be fine for this on the bike as I now have an eye on Sportives coming up fast…

Not done – Sick

Replaced with another spin out on the bike.  Marginally better than yesterday and less coughing and wheezing.  I have completely lost the voice as well now though and it is really tough going.  The power in the legs was not too bad.  I was riding in a group on Zwift which is why the speed looks OK, but I went pop after 45 minutes.  At least I managed to get a slightly elevated heart rate and the average power was not too bad

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The Current Week

Screenshot 2017-03-26 14.31.47Screenshot 2017-03-26 14.31.57

Health Data

Screenshot 2017-03-26 14.32.25Screenshot 2017-03-26 14.32.33Screenshot 2017-03-26 14.32.49

4 Week Rolling Durations

Screenshot 2017-03-26 14.34.16

Targets

Screenshot 2017-03-26 14.32.10Screenshot 2017-03-26 14.34.37

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