Week 5

A break from the training

13 August - 19 August 2018
Monday

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

Tuesday

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.

Wednesday

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.


Thursday

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.



Friday

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.

Saturday

 

Did not ride on the road with the temperature at 3C and  opted for another long wind trainer session split into  46minutes on the Zwift just chasing riders for an output of 160 watts.Then an hour later a full 75 minutes doing a 60minute session which was harder with 4 x 4 minutes at 280 to 320 watts with 7 minutes recovery between . In the afternoon I did a cross fit session comprising:

lunges with a 10kg plate
dumbell push press with 10kg dumbbells
rolling forward push ups (rolly)
situps
push ups
bicep curls
arm extensions with dumb bells

started with 1 rep for each building to 10 reps in the last round taking 50 minutes.

Sunday

Late start with a run at noon for 12km @ 6.30 pace in 1h17 min

Then a Zwift group ride in the evening with Eric Min CEO of Zwift leading the ride. It was 35 km in the 60mins on the UCI Innsbruck course which was good fun but hard at times as riders surged beyond the range of power for the ride. Ended at an average of 160 watts for the session.

Total for the week 13 hours
Bike 6.5hr 203km all on a wind trainer
Run 5.5hr 52km
crossfit 45mins