After a reasonably successful duathlon today, my legs are still feeling pretty good. Just as well as I’m back to a full(ish) week of training this week and switching over into Stage 3 training. This means more of a focus on interval paces and distance sessions. The main purpose of the interval training is related to VO2(max), however, on a mental level, this is the toughest training and tends to make me a stronger runner. I noticed today during my run legs for the duathlon that I was still lacking that ability to push harder against the people I’m racing and for me personally, this is a lack of training in intervals.
Looking at the weather forecast, I may not get much time on the bike. I’ll plan it into the week but may miss out on it…
My training paces for this week are:
- Intervals: 3mins 28secs per kilometer
- Threshold: 3mins 46secs per kilometer
This is taken from my estimate of 17:30 for a 5K race.
|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)||Bike – Pack ride – Hills with sprint sessions on the flat – approximately 40-50km ride|
|Sunday (AM)||Running – Long Easy Run – Approximately 70 minutes|
|Sunday (AM)||Bike – Long easy flat ride – Approximately 2 hours|
**If the weather is as bad as the forecast, the Wednesday PM bike ride will be substituted for an interval bike session on the indoor trainer. Hopefully there’s some sun in the forecast.