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Week ending 6/04/07
Monday
Total rest day
Stretching: (20min)
Tuesday
Bike (4.5hrs), 125km, av hr 116bpm. Did 3 hr straight, ducked home picked up the backpack then rode out to the foot podiatrist. Rode out along route 246 for 1.5hrs and then back. This road gets a little undulating so it good to do a little hill work. Coming home was fun, getting sucked along at 45+kph with the traffic.
Swim: (1:10), 3.5km,
20min easy.
10-100 on 1:40, coming in around 1:30. 5th and 10th hard (1:15 on both).
400m drill,
8-50 (4x50) negative split each 4. 45 down to 37sec. Did these on 1min.
400 drill,
200 cooldown
Wednesday
Bike: (1.5hrs), 30km, av hr 120bpm, Road out the the foot doctor and back. Had orthotics made. Will test out tomorrow. Rode mod-hard to hard on the way home. It was fun in peek hour traffic at 6pm
Stretching: (20min)
Thursday
Bike: (3hrs), 85km, av hr 114bpm. First ride in the new orthotics. They felt pretty good. Rode easy to Aet, with around 20min of steady in the middle.
Friday
Swim: (30min), Bailed out after 30min. Public holiday today and the pool was packed
Weights: (1hr). Upper body. Not to heavy, kept everything in the 10-15rep range.
Saturday
Bike: (3:06hrs), 90km, av hr 120bpm. Did laps around the palace before swimming. Easy to Aet with some mod-hard on the rises. Frederico(?) joined us, the guy is a 4 time world trackcycling champ (keiren event). Massive quads.
Swim: (1hr), 2.5km. Did mainly high end stuff. 15m spints, 25m sprints, 50m sprints. Finish off with a 100m timed. I came in on 1:11. very pleased with the time. progressing well in the pool at the moment. Also did around 15min of drill work in the 25m pool
Sunday
Bike: (2:31), 71km, av hr 119bpm.Had to battle the rain this morning. Was determined to crack 20hrs this week.
6min standing (30kph)
6min BG (38-40kph), 150bpm
6min TT (35-38kph), 145bpm (headwind).
Didn't have any pop today. Alot of volume tends to do that.
Stretching: (30min). Tight through the peroneals again. need to work on whole body stretching again.
Swim 3:40
Bike 14:40
Run 0
Stretch 1:20
Weights 1:00
Total 20:30
Summary
This is third time I have ever broken 20hrs in a week. It is also the easiest. I feel like I'm handling the volume and recovery much better now. It was a very balanced week for me with nothing too long just a good dose of consistency for the whole week. I felt like I could of done another 3-4 hrs all up but I purposely held myself back as I don't want to over do it. I did a nice little PB in the pool last Saturday. It was towards the end of the session and after riding 3hrs beforehand. I swam a 1:11 for 100m free. Push off the wall start.
I'll take 4-5 day easy this week and do some testing on the bike.
I've decided to try and start running again as I feel my achilles is at 99%. Will start out with 30minute runs and just progress from there.
fluro
Total rest day
Stretching: (20min)
Tuesday
Bike (4.5hrs), 125km, av hr 116bpm. Did 3 hr straight, ducked home picked up the backpack then rode out to the foot podiatrist. Rode out along route 246 for 1.5hrs and then back. This road gets a little undulating so it good to do a little hill work. Coming home was fun, getting sucked along at 45+kph with the traffic.
Swim: (1:10), 3.5km,
20min easy.
10-100 on 1:40, coming in around 1:30. 5th and 10th hard (1:15 on both).
400m drill,
8-50 (4x50) negative split each 4. 45 down to 37sec. Did these on 1min.
400 drill,
200 cooldown
Wednesday
Bike: (1.5hrs), 30km, av hr 120bpm, Road out the the foot doctor and back. Had orthotics made. Will test out tomorrow. Rode mod-hard to hard on the way home. It was fun in peek hour traffic at 6pm
Stretching: (20min)
Thursday
Bike: (3hrs), 85km, av hr 114bpm. First ride in the new orthotics. They felt pretty good. Rode easy to Aet, with around 20min of steady in the middle.
Friday
Swim: (30min), Bailed out after 30min. Public holiday today and the pool was packed
Weights: (1hr). Upper body. Not to heavy, kept everything in the 10-15rep range.
Saturday
Bike: (3:06hrs), 90km, av hr 120bpm. Did laps around the palace before swimming. Easy to Aet with some mod-hard on the rises. Frederico(?) joined us, the guy is a 4 time world trackcycling champ (keiren event). Massive quads.
Swim: (1hr), 2.5km. Did mainly high end stuff. 15m spints, 25m sprints, 50m sprints. Finish off with a 100m timed. I came in on 1:11. very pleased with the time. progressing well in the pool at the moment. Also did around 15min of drill work in the 25m pool
Sunday
Bike: (2:31), 71km, av hr 119bpm.Had to battle the rain this morning. Was determined to crack 20hrs this week.
6min standing (30kph)
6min BG (38-40kph), 150bpm
6min TT (35-38kph), 145bpm (headwind).
Didn't have any pop today. Alot of volume tends to do that.
Stretching: (30min). Tight through the peroneals again. need to work on whole body stretching again.
Swim 3:40
Bike 14:40
Run 0
Stretch 1:20
Weights 1:00
Total 20:30
Summary
This is third time I have ever broken 20hrs in a week. It is also the easiest. I feel like I'm handling the volume and recovery much better now. It was a very balanced week for me with nothing too long just a good dose of consistency for the whole week. I felt like I could of done another 3-4 hrs all up but I purposely held myself back as I don't want to over do it. I did a nice little PB in the pool last Saturday. It was towards the end of the session and after riding 3hrs beforehand. I swam a 1:11 for 100m free. Push off the wall start.
I'll take 4-5 day easy this week and do some testing on the bike.
I've decided to try and start running again as I feel my achilles is at 99%. Will start out with 30minute runs and just progress from there.
fluro
posted by Paul Fleuren at 8:44 am
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