MONDAY
BIKE: https://www.strava.com/activities/1460800316
Session: WBR Hilly Zwift Race, London
Objective:
I wanted to do some threshold work, so decided to go with a Zwift race as it just makes its so much fun.
Outcome:
Placed 5th in the race. two laps of the London hilly circuit including Box Hill. Felt good up the first climb but was dropped on the decent. Worked hard to catch back up (at one point was 20sec back). Caught the lead pack but it all kicked off on the 2nd climb was left behind had to scrap it out for 5th.
302w average, with 311w for 20min (new 2018 PB)
BIKE: https://www.strava.com/activities/1461160155
Session: London TT Zwift Race (ZHR Contre TT)
Objective: More threshold work!
Outcome:
Enjoyed the mornings race so much i wanted more. This TT race was one circuit around a hilly London loop (21km) including box hill. Went out bit too hard as i was suffering for the last 10min. Finished in 32:24
305w average, 314w for 20min (new 2018 PB)
TUESDAY
BIKE: https://www.strava.com/activities/1462554669
Session: 5 x 10min @ 240 with 1min recovery
Objective: Getting used to IRONMAN power & Strength
Outcome:
SWIM:
Session: 3k SPEED with Rich & Matt
200w/u
10 x 50
400
10 x 50
400
10 x 50
400
Objective: Speed and Strength
Outcome:
WEDNESDAY
BIKE: https://www.strava.com/activities/1464649138
Session: Zwift Race CHOP
Objective: 40min Effort at around FTP with bursts of high power
Outcome: Placed 3rd overall with a 305w average for 40min
THURSDAY
RUN:
Session: Little 8km @ Ironman pace
Objective: steady aerobic running & Mechanical loading
Outcome:
BIKE:
Session: LONG BIKE - https://www.strava.com/activities/1465874778
Objective: Endurance & Strength @ Ironman Power
Outcome: I planned a Didn't got for as long as i wanted. Ended up just doing a 1hr ride with a 10min effort ( i got excited riding to get the jungle zwift journey) Overall average 216w
RUN:
Session: 14km Thursday Night Jogging club with Dippers & Gill
Objective: steady aerobic running & Mechanical loading
Outcome: 4:57/km average pace
SATURDAY
RUN:
Session: Long Run around Nottingham
Objective: LONG RUN. Ironman Aerobic running & Mechanical conditioning
Outcome: 24.2km @ 4.23/km with plenty of km's around ironman target pace.
SUNDAY
RUN:
Session: LONG RUN with blocks at 4:00/km
Objective: I wanted to set up some really good run conditioning for the up and coming Otillio race
Outcome: Ended up doing a small 7km off road exploring run in the woods near Lauren's parents . 5:24/km
Overall RUN 4hr 4min; BIKE 4hrs 38min; SWIM 53min
Little disappointed i procrastinated to long on a couple of days and missed a couple of sessions that i wanted (one being a swim). Not too bad week but should have been bigger. With Otillio coming up i wanted to make sure that my running and swimming is strong. Doesn't need to be fast but needs to be robust. Running is there, swimming not quite!