">
Week 2 of 3: Bike Focus 25/11/07
Goal this week.
My goals this week are to start my strength phase on the bike. This will include alot more BG in the 50-80rpm range and my HR will lie between Aet +10-15bpm. I'll continue to aim for around 3.5 to 4hrs of running in preparation for my 30day run challenge to start on the 1/1/08. In the run challenge the goal is to run 30times in 30days. The minimum run has to be 30minutes. Your allowed 1 day off PW but you have to do a double run day the previous day. I'm looking forward to do this challenge with Kirk, David and Eric, plus whoever else would like to join us. You get 1point for as 30minute run, 2points for a 60minute run and 3points for a 1.5hr run.
The pictures below are from the Tokyo bike expo. There were some awesome looking machines to be seen, touched and drooled on. I'll try and post 2-3 pictures each day.
Monday
Run: (51min), 10km, 128bpm
10min easy
10min fartlek
10min @135bpm
10min strides
10min @140bpm
Not sure if my HR monitor is working properly. I was flying tonight. PB'd this course by 2min with an a hr below 130bpm.
Tuesday
Bike: (2hrs), 54km, 118bpm
Rode 1hr easy then I did 1 x 20min effort @ lower steady (130-135bpm). cold, dark and wet this morning
Bike: (1.5hrs), 39.4km, 114bpm.
50 easy
40min @ Aet (135-140bpm)
Feeling good. Pushing out some good numbers in and around Aet
Wednesday
Bike: (1.5hrs), 114bpm, 40km.
Easy 1hr spin.
20min BG work, 53/12, sitting on around 42-44kph @150bpm.
Run: (31:43), 6km, 131bpm.
Probably ran a little harder then what I should have for a recovery run. Feeling super at the moment but need to control my ego!
Feet are okay, mild discomfort
Massage: (1hr)
Thursday
Ride: (40min), 16km.
Easy spin
Run: (50min), 9.3km, 131bpm
A little heavy in the legs today. Had to really focus on holding good form.
Swim: (65min), 3km
20min straight free. LSD
10min drill focusing on the kick
100 free, 2x50 hard
200 free, 2x50 hard
300 free, 2x50 hard
200 free, 2x50 hard
Toe challenge start at the swam end as Noel. I went 1st and then we both had to swim as hard as we could until I caught him. I managed to catch him in 200m (ie 2:50)
Friday
Run: (32min), 6.1km, 132bpm
recovery run on a reocvery day. Took it easy even though I felt great and wanted to hit it harder. Control, control, control. Keep doing what I know is working
Saturday
Bike: (3:15), 92km, 118bpm.
easy 1hr
1hr high cadence +110rpm. Sat on aorund 34-36kph. This was difficult to do for a whole hr.
Run: (24min), 4.8km, 144bpm
worked the two short hills hard. Built up to threshold in the last 5minutes. My threshold pace is very poor
Swim: (1hr), 2.5km
10-15min w/u
1500 TT building each 500m, Everything was mucked up by not being able to overtake. Not sure of time I think I did first 500 in around 8min.
15min drills
Sunday
Bike: (4.5hrs), 117km, 119bpm
Felt terrible this mroning. Aching all over. Had no energy and a very sore throat. Didn't do any efforts. Turned around after 2hrs and headed back home. It just wasn't happening today.
Swim 2:05
Bike 13:25
Run 3:09
Other 1:00
Total 18:39
This was a really good week for me until I got to Sunday. I've picked up a virus amd I'm now suffering horribly here at home. I need to rest for a couple of days before I can resume training.
fluro
Summary
My goals this week are to start my strength phase on the bike. This will include alot more BG in the 50-80rpm range and my HR will lie between Aet +10-15bpm. I'll continue to aim for around 3.5 to 4hrs of running in preparation for my 30day run challenge to start on the 1/1/08. In the run challenge the goal is to run 30times in 30days. The minimum run has to be 30minutes. Your allowed 1 day off PW but you have to do a double run day the previous day. I'm looking forward to do this challenge with Kirk, David and Eric, plus whoever else would like to join us. You get 1point for as 30minute run, 2points for a 60minute run and 3points for a 1.5hr run.
The pictures below are from the Tokyo bike expo. There were some awesome looking machines to be seen, touched and drooled on. I'll try and post 2-3 pictures each day.
Monday
Run: (51min), 10km, 128bpm
10min easy
10min fartlek
10min @135bpm
10min strides
10min @140bpm
Not sure if my HR monitor is working properly. I was flying tonight. PB'd this course by 2min with an a hr below 130bpm.
Tuesday
Bike: (2hrs), 54km, 118bpm
Rode 1hr easy then I did 1 x 20min effort @ lower steady (130-135bpm). cold, dark and wet this morning
Bike: (1.5hrs), 39.4km, 114bpm.
50 easy
40min @ Aet (135-140bpm)
Feeling good. Pushing out some good numbers in and around Aet
Wednesday
Bike: (1.5hrs), 114bpm, 40km.
Easy 1hr spin.
20min BG work, 53/12, sitting on around 42-44kph @150bpm.
Run: (31:43), 6km, 131bpm.
Probably ran a little harder then what I should have for a recovery run. Feeling super at the moment but need to control my ego!
Feet are okay, mild discomfort
Massage: (1hr)
Thursday
Ride: (40min), 16km.
Easy spin
Run: (50min), 9.3km, 131bpm
A little heavy in the legs today. Had to really focus on holding good form.
Swim: (65min), 3km
20min straight free. LSD
10min drill focusing on the kick
100 free, 2x50 hard
200 free, 2x50 hard
300 free, 2x50 hard
200 free, 2x50 hard
Toe challenge start at the swam end as Noel. I went 1st and then we both had to swim as hard as we could until I caught him. I managed to catch him in 200m (ie 2:50)
Friday
Run: (32min), 6.1km, 132bpm
recovery run on a reocvery day. Took it easy even though I felt great and wanted to hit it harder. Control, control, control. Keep doing what I know is working
Saturday
Bike: (3:15), 92km, 118bpm.
easy 1hr
1hr high cadence +110rpm. Sat on aorund 34-36kph. This was difficult to do for a whole hr.
Run: (24min), 4.8km, 144bpm
worked the two short hills hard. Built up to threshold in the last 5minutes. My threshold pace is very poor
Swim: (1hr), 2.5km
10-15min w/u
1500 TT building each 500m, Everything was mucked up by not being able to overtake. Not sure of time I think I did first 500 in around 8min.
15min drills
Sunday
Bike: (4.5hrs), 117km, 119bpm
Felt terrible this mroning. Aching all over. Had no energy and a very sore throat. Didn't do any efforts. Turned around after 2hrs and headed back home. It just wasn't happening today.
Swim 2:05
Bike 13:25
Run 3:09
Other 1:00
Total 18:39
This was a really good week for me until I got to Sunday. I've picked up a virus amd I'm now suffering horribly here at home. I need to rest for a couple of days before I can resume training.
fluro
Summary
posted by Paul Fleuren at 9:48 am
4 Comments:
I shall join you in this crazy run endeavour as well sir. Let's have some fun over the Christmas Holidays! Base, base, base!
Awesome Libor,
This is becoming a world wide challenge. Do you have a personal email I can contact you on?
fluro
Would love to try, but last time I trained running only (not even everyday), I got injured. One day I'll get there!
Great blog, Paul, will check it out often.
Bruno.
http://703challenge.com
libormichalak@hotmail.com
Post a Comment
<< Home