Week 4

6 August -12 August 2018

Monday

Legs were feeling good and did an easy 6 km run at lunchtime very slow pace of 7.20 minutes per km.
In the evening started on Zwift Academy 8 week programme of 10 workouts and 4 group rides and 2 races schedule. Will be doing 3 sessions a week . First was Monday at 7pm a group ride at 2.2 to 2.7 watts per kg pace but turned out to be much harder .Finished the 60 minutes covering 37.6km at 200m elevation and averaged 167wattts for the period.Exhausted.

Tuesday

A short easy run of 6.16km in the evening followed by 70minute workout on Zwift .Again a brutal session of 4 minutes at 220 and 10minutes at 180 watts with a final 5 x 1minutes at 225watts .Legs were tired.


Wednesday

A sort of rest day with a treadmill session of 7km with 500m @ 4.30 to 5 minute pace x 6 and the rest at 7 minute pace.

Thursday

Easy run on treadmill for 5km with 120 squats and 120 sit-ups.

Zwift Workout No 2 was pretty hard with 73 minutes on the windtrainer comprising


Friday

Easy run at lunchtime of 7km at under 7mins a km pace

Saturday

Freezing cold morning so I had a late start and no group ride . Coffee in the morning and then from 12 to 3 pm a 2.5 hr session on the windtrainer doing workout 3 and a race then running 3 kms off the bike.

Sunday was a long run but opted for a rest day .

Total for the week just under 10 hours of training with more time at threshold