Wannabetri's IMAZ training log

[chappers]

Tuesday 8 November

Workout 2 - Swim (25m Ridiculous pool) Please read shit list!
W-Up: 3 x 100m
Main: 5 x 100m as Catch-Up, Left arm, Right Arm, Full stroke
C-Down: 2 x 100m as easy, hard, easy, hard

1km and even to get that far in my mind was virtually impossible.

Wasn't all bad though was it mate

[Jack Hughes]

Lance A just tweeted his last swim workout:

"Hard swim wo today. 6x100 on 1:10, 6x75kick on 1:20, 4x100 on 1:10, 4x75kick on 1:20, minute rest, 2x100 on 1:05, 2x75kick on 1:20"

I just hope that's yards and not metres!

[chappers]

Lance A just tweeted his last swim workout:

"Hard swim wo today. 6x100 on 1:10, 6x75kick on 1:20, 4x100 on 1:10, 4x75kick on 1:20, minute rest, 2x100 on 1:05, 2x75kick on 1:20"

I just hope that's yards and not metres!

yeah whatever, but can he bike and run... ahh, oh, f'k it.

[wannabetri]

Wow. Even in yards that is rapid.

Wednesday 9 November

Workout 1 - Run: Treadmill, 1%
W-Up: 2km @ 10kph
Main: 1km @ 11kph, 2km @ 10kph, 1km @ 12kph, 2km @ 10km
C-Down: 0.5km @ 6kph

[wannabetri]

Thursday 10 November

Workout 1 - Bike: Wattbike (Trainer)
W-Up: 3min @ 180w, 3min @ 200w, 2min @ 220w, 4 x 5sec rev out, with 25sec easy
Main: 6 x 3min @ 350w, 2min @ 200w
C-Down: 3min @ 200w, 2min @ 180w

[wannabetri]

Thursday10 November

Workout 2 - Run: Treadmill
W-Up: 0.5km @ 10kph, 0.5km @ 11kph, 0.5km @ 12kph,
Main: 8 x 20secs @ 16kph, 10 seconds standing recovery
C-Down: 0.5km @ 12kph, 0.5km @ 11kph, 0.5km @ 10kph,

[chappers]

6min/mile sprints.. nice work

[wannabetri]

Friday 11 November

Workout 1 - Brick: Bike(Wattbike Trainer) to Run (Treadmill)
Bike
W-Up: 3min @ 180w, 3min @ 200w, 3min @ 250w, 1min @ 150w
Main: 3 x 9min work: 1min rest; Set 1 - 8min @ 250w + 1min @ 300w, 1min @ 100w; Set 2 - 8min @ 250w, 1min @ 300w, 1min @ 100w; Set 3 - 4min @ 250w, 4min @ 300w, 1min @400w, 1min @ 100w
Run
Main: 1km @ 10kph, 1km @ 11kph, 1km @ 12kph, 0.5km @ 13.0kph, 0.5km @ 13.5km; 0.5km @ 14kph, 0.25km @ 14.5kph and 0.25km @ 15kph
C-Down: 1km @ 6kph

[wannabetri]

Saturday 12 November

Workout 1 - Run: Road
W-up: 5km Lap in 24:03
Main: 5km lap in 21:09
C-Down: 0.4km walking briskly

Sunday 13 November

Workout 1 - Bike: Road
Biggin Hill Evans Ride It Sportive
77km with 4 hills of note
Time - 3:00:11
Avg. Spd: 25.7kph
Avg. HR: 135bpm

Last two major sessions. Last week is all about swimming regularly for up to 1 hour. Then short bike and runs of between 20 - 40mins. Focus on solid technique, race pace efforts and neurological pathways firing! Run felt great and nice to be throwing out a time within 1 min of my 5km PB. Bike was pretty cool. Some zone 5 work on the hills but quick recovery and steady pacing meant the ride averaged out as a Zone 2 effort which was the plan.

The Cervelo is boxed up. All my kit and clothing laid out. This time tomorrow I'll be on my way to the airport..............oh hello butterflies!!!!

[chappers]

very real down eh? Mr The Fear was knocking on the door last night. Taper is doing what it should - I feel crap from not training as much but I realised this morning that I can now walk up stairs without aching legs