Stage 3 training has been fairly tough the last couple of weeks and definitely the stage that I’m looking forward to being finished. Still, only half way through it and certainly seeing some improvements in speed and general fitness. The toughest sessions have been on the Saturday afternoon after a big bike ride in the mornings so testing the fitness quite well and generally coming through it ok.
This week is another tough week with a race on Saturday thrown in for good measure. The race is likely to be a club run event so fairly low pressure but at least a good test of fitness. This will mean the tough bike session will be shifted to Sunday.
My training paces for this week are:
- Reps: 1min 17secs per 400 meters (last weekend saw speeds through to 1min 10secs per 400)
- Intervals: 3mins 28secs per kilometer
- Threshold: 3mins 46secs per kilometer (or slower)
This is taken from my estimate of 17:30 for a 5K race.
|Monday (AM)||Bike – Road bike to work – quick pace, 12km|
|Monday (PM)||Bike – Road bike home – quick pace, 20km including small hills (sprint hills)|
|Wednesday (AM)||Bike – Road bike to work – quick pace, 12km|
|Wednesday (PM)||Bike – Road bike home – quick pace, 20km including small hills (sprint hills)|
|Friday (AM)||Bike – Road bike to work – quick pace, 12km|
|Friday (PM)||Bike – Road bike home – quick pace, 20km including small halls (sprint hills)|
|Saturday (AM)||Open water swim – 1K|
|Sunday (AM)||Running – Long Easy Run – Approximately 70 minutes|
|Sunday (AM)||Bike – Hill Ride Road Bike 2 Hours|