MONDAY
BIKE: 2hrs https://www.strava.com/activities/1449135186
Session: 6 x (10min @235, 5min @easy, 3min @290, 5min @easy)
Objective: Time at Ironman power plus calibrating new WattBombOMeter to Wahoo Kickr and using new X endurance fuel test
Outcome: WattBombOmeter seems to read lower than wahoo. X endurance tastes nice (its not too sweet) Session not hard enough to test out its refuelling
TUESDAY
BIKE: 2hrs https://www.strava.com/activities/1451012921
Session: 10min w/u,
30min as 3 x (5min @ 285, 5min @ 255)
3min @ 150
1min @ 330
1min @ 150
30min as 3 x (5min @ 285, 5min @ 255)
3min @ 150
1min @ 330
1min @ 150
40min as 4 x (5min @ 285, 5min @ 255)
Objective: Building Bike leg strength
Outcome: Felt knackered at the end. HR was creeping up and up in the last block. Not sure if its just me being unfit or the Fuel 5 energy drinks is not rocket fuelling me.
SWIM:
Session: Speed and Technique
6 x (10 x 50) @ 1min
4 x Sprint the last 12.5m
3 x Sprint the last 25m
4 x Sprint the last 37.5m
3 x Sprint the last 50m
Objective: Introduce swim speed and technique
Outcome: Great session made all the more so by being joined by Rich my Otillo partner. Tested out my new wetsuit.
WEDNESDAY
Had planned for a run and a easier bike, but had an easy rest day instead, felt pretty cooked from that bike yesterday.
THURSDAY
BIKE: https://www.strava.com/activities/1454326954
Session: 3x 15min @ FTP
Objective:
Outcome: 1st = 299w 155HR, 2nd = 301w 159HR, 3rd 308 163HR
Had to increase the watts on the 2nd and 3rd reps. May have to do a new FTP test soon.
RUN:
Session: Little Brick Run
Objective: 5/6km @ Ironman pace
Outcome: 6km at 4:01/km
RUN:
Session: Steady Run with Dippers & Gill
Objective: Basic aerobic conditioning
Outcome: Started feeling hypo by the end, needed some food reuses at the end to get me to swimming.
SWIM:
Session: Endurance 600m Blocks
Objective: 4 x 600m Otillo Endurance
Outcome: was quite refreshing to get in the water and felt pretty good
FRIDAY
Had an easy day
SATURDAY
I did not go to the Otillo training day as the weather took a turn for the worst and i did not fancy being on the road on my motorbike.
Instead i took on a little turbo set that Gill challenged me to.
BIKE: https://www.strava.com/activities/1457332392
Session: 1 x 270, 12 x (45sec @ 390, 2min @270)
Objective: To beat Gill!
Outcome: made it to the 7th rep before my legs stalled (too full of lactic), bloody brutal
SUNDAY
RUN: https://www.strava.com/activities/1458999609
Session: 30km LONG RUN
Objective: Muscular endurance and mechanical loading
Outcome: Felt great, ran 35km and was feeling so good that i picked the pace up in the last 5km to <4min/km
OVERALL 12hrs 12min, as (1hr 32 Swim, 6hr 22 Bike, 4hr 17 Run)
A solid start to the 16 week build up. I planned long ride on the Thursday, but the weather was crap so switched to a shorter more intense session. I think i need to get in either another swim or go longer in the current ones (especially for Otillo). I was pleased about the long run on the Sunday. If i can feel like that come the Ironman i will be flying!
BIKE: 2hrs https://www.strava.com/activities/1449135186
Session: 6 x (10min @235, 5min @easy, 3min @290, 5min @easy)
Objective: Time at Ironman power plus calibrating new WattBombOMeter to Wahoo Kickr and using new X endurance fuel test
Outcome: WattBombOmeter seems to read lower than wahoo. X endurance tastes nice (its not too sweet) Session not hard enough to test out its refuelling
TUESDAY
BIKE: 2hrs https://www.strava.com/activities/1451012921
Session: 10min w/u,
30min as 3 x (5min @ 285, 5min @ 255)
3min @ 150
1min @ 330
1min @ 150
30min as 3 x (5min @ 285, 5min @ 255)
3min @ 150
1min @ 330
1min @ 150
40min as 4 x (5min @ 285, 5min @ 255)
Objective: Building Bike leg strength
Outcome: Felt knackered at the end. HR was creeping up and up in the last block. Not sure if its just me being unfit or the Fuel 5 energy drinks is not rocket fuelling me.
SWIM:
Session: Speed and Technique
6 x (10 x 50) @ 1min
4 x Sprint the last 12.5m
3 x Sprint the last 25m
4 x Sprint the last 37.5m
3 x Sprint the last 50m
Objective: Introduce swim speed and technique
Outcome: Great session made all the more so by being joined by Rich my Otillo partner. Tested out my new wetsuit.
WEDNESDAY
Had planned for a run and a easier bike, but had an easy rest day instead, felt pretty cooked from that bike yesterday.
THURSDAY
BIKE: https://www.strava.com/activities/1454326954
Session: 3x 15min @ FTP
Objective:
Outcome: 1st = 299w 155HR, 2nd = 301w 159HR, 3rd 308 163HR
Had to increase the watts on the 2nd and 3rd reps. May have to do a new FTP test soon.
RUN:
Session: Little Brick Run
Objective: 5/6km @ Ironman pace
Outcome: 6km at 4:01/km
RUN:
Session: Steady Run with Dippers & Gill
Objective: Basic aerobic conditioning
Outcome: Started feeling hypo by the end, needed some food reuses at the end to get me to swimming.
SWIM:
Session: Endurance 600m Blocks
Objective: 4 x 600m Otillo Endurance
Outcome: was quite refreshing to get in the water and felt pretty good
FRIDAY
Had an easy day
SATURDAY
I did not go to the Otillo training day as the weather took a turn for the worst and i did not fancy being on the road on my motorbike.
Instead i took on a little turbo set that Gill challenged me to.
BIKE: https://www.strava.com/activities/1457332392
Session: 1 x 270, 12 x (45sec @ 390, 2min @270)
Objective: To beat Gill!
Outcome: made it to the 7th rep before my legs stalled (too full of lactic), bloody brutal
SUNDAY
RUN: https://www.strava.com/activities/1458999609
Session: 30km LONG RUN
Objective: Muscular endurance and mechanical loading
Outcome: Felt great, ran 35km and was feeling so good that i picked the pace up in the last 5km to <4min/km
OVERALL 12hrs 12min, as (1hr 32 Swim, 6hr 22 Bike, 4hr 17 Run)
A solid start to the 16 week build up. I planned long ride on the Thursday, but the weather was crap so switched to a shorter more intense session. I think i need to get in either another swim or go longer in the current ones (especially for Otillo). I was pleased about the long run on the Sunday. If i can feel like that come the Ironman i will be flying!