Week Beginning 01/03/10Monday:Swim: Planned longish session: 1900m ladder (300m,275m,250m...) Slept in
Tuesday:Planned S/B brick and a Run, but leaving no way I'm taking and leaving my bike at the pool, so rearranged to make B/R brick and a Swim.
Swim: Planned 30 minute continuous - Slept in... not a good start to the new leaf!
B/R Brick: 60min turbo (
Ave Speed: 41.2km/h (actually nearer 42.7 but paued to adjust the turbo), Ave HR: 169) 42:30min run (planned 45) (
Ave pace: 4:35m/km, Ave HR: 163). Felt really good this session - strong and no knee pain!
Wednesday:Swim: Hoped to fit in Monday's missed swim this AM but missed it AGAIN! At east this time legitimate excuse - Nose bleed made me too late to fit in before work.
Run: 75 minute tourist run round the Mall in DC (
Ave pace: 4:48m/km, Ave HR: 159)
http://connect.garmin.com/player/26024838 Route passed the Capitol, Washington Monument, Lincoln Memorial, White House and more.
Thursday:Bike: planned 90 minutes but only managed 60 before work- v tired in the morning plus still feeling the effects of yesterdays run! (
Ave Speed: 35.2km/h, Ave HR: 143Swim: Finally got Monday's Swim in:
WU: 200 swim, 200 kick, 200 pull, 200 swim.
Main Set: Ladder intervals: 325yds, 300yds, 275yds, 250yds...50yds, 25yds (20 seconds rest)
11x100yds on 1:45
CD: 4x50yds chilled out
Friday:Schedule says something about a long run (150min) and a swim but travelling to NYC so no chance (may try to catch up on the scheduled off day on Sunday)
Saturday:Long Bike: 5 hours. Borrowed a bike (a wsd Specialized but it fitted ok) and did laps of central park until I couldn't bare it anymore (prob just over 4:30). 2 of the laps were nice chilled as I rode with the GAT, for the rest I aimed to keep it around 30km/h, the garmin was playing up so missed the 1st lap and then froze just after 4 hours so I'm not certain of the precise data but I suspect on average a little lower than 30km/h. Had an hour or so in the middle where a bunch of riders formed a train and were flying but I hit a serious fuel block shortly after the group broke up and just worked to keep going until the end.
(For anyone who is interested the hour in a fast group was awesome- I've done very little group road riding before but I loved the time I spent in our ad hoc peleton... very fast, lots of attacks and then working together to bring the faster riders back- I always made sure I was 1st or 2nd on the train so probably did more than my fair share of the work but I didn't get dropped and one guy I spoke to seemed quite surprised I had already done 3 hours before they all arrived! Fun times!)
p.s. First time I've actually managed to get out on the road in a few months so very happy!
Sunday:Nothing - Failed to catch up on Friday's sessions