|A break from the training|
13 August - 19 August 2018
A double run day .A first as I could not ride today. I ran 8km in the morning and a further 8km in the evening for 16 km in 1h40m . Legs were a little tired.1hr.40 mins in total running time
A run in the afternoon a short easy 6km at about 6.30 pace then in the evening I did the Zwift Academy Over ones programme No 4 Intensive Anaerobic .Was not as hard as last weeks workouts with between 20 and 30 seconds at about 220 to 300 watts.
A treadmill session of 45minutes with just 1km warm-up then 6 x 800m at between 4.50 min per km up to 4.30 min per km and 2 minutes recovery between for a total of 7km.
Massage in the evening.
Easy run on Thursday
Easy run of 6km at 7.12minutes per km and in the evening Zwift work out 5 .A bit harder with 5 x 1 minute at 285 to 340 watts.
Easy run a long the river for 6km at lunch time
In the evening did another zwift session of 75 minutes partly on a social group ride with 2-2.5 watts output but at times it was a lot harder .I dropped off at 45minutes for a total of 45km in the 75 minutes.
lunges with a 10kg plate
dumbell push press with 10kg dumbbells
rolling forward push ups (rolly)
arm extensions with dumb bells
started with 1 rep for each building to 10 reps in the last round taking 50 minutes.
Late start with a run at noon for 12km @ 6.30 pace in 1h17 min
Total for the week 13 hours
Bike 6.5hr 203km all on a wind trainer
Run 5.5hr 52km