week 2: Bike Focus

Goal this week is to execute the three key bike sessions. Start increasing one run PW up over 1hr. Resume swim training at 3 sessions PW.

Monday
Run: (47min), 9.5km, av hr 125bpm
10min easy
10min LS
10min of 6x30sec strides
7min building to Aet
Felt great running. Legs are fresh and i'm recovering well between sessions.

Tuesday
Bike: (2hrs),
main set
4 x 10min BG
1st three seated last one standing.
Pushing around 38kph at 145-150bpm. Couldn't get HR up any higher while I was in my 53/13. Power numbers told me I was sitting at aroudn 150-155bpm watts.


Wednesday
Run: (1:03), 11km, 125bpm
Easy aerobic run.
Swim: (50min), 2km
800m free
200 tempo
4-50 drill
200 Bouy
4-50 drill
200 Hypoxic
4-25 max effort

Thursday
Bike: (2hrs)
main set
5 x 1min hard, building to 160bpm,with a 2min RI
10 x 30sec max effort, ignore HR, RI of 90sec

Friday
Run: (53min), 10.8km, av hr 139
This was a hammer fest
9min on 1min walk. During the 9min efforts I was sitting aorund 4:20min/k's and feeling on fire. My feet paid the price the next day though

Saturday
Bike: (4hrs), 112bpm, av hr 131bpm.
Main set
2 x 20min @ 150bpm, 10min RI
2 x 15min @ 150bpm, 10min RI
4 x 10min @ 150bpm, 5min RI
Was really struggling to get HR up this morning.

Run: (40min), 7.6km, 145bpm
feet were really sore on this run. Other then that the 1st 10min were hard off the bike but then I felt really good

Swim: (1hr), 2.5km
Drag suit today
400
700
4 x 200
4 x 100
Quality stuff. Completely knackered after wearing the drag suit, shoulders are aching.

Sunday
Bike: (3hrs), 82km, 110bpm
easy aerobic ride and then watched the Tokyo marathon

Swim 1.50
Bike 11.10
Run 3.25
Other 1.00

Total 17.25
Summary
Pleased with how this week unfolded. I can really feel the fatigue building up in my legs with the zone3/4 efforts on the bike. By saturday I was finding it hard tov raise my HR up into the right zones.
Overall, while my hours are a little down on the bike the quality of the sessions is certainly making gup for it.