So, with my lighter week out of the way, it was time to get back to the grindstone. I started the week with a gentle treadmill and bike session. Into Wednesday and I ran a favourite of mine. The 'race prep' treadmill session at 2% incline. Three sets, consisting of a 4-minute effort at 105% race pace, 90s recovery at 65% and five 30s/30s efforts at 110%. It felt hard but there's definitely more to come. I think it'll be four sets next time out on that one.
Thursday was a short but killer bike session. It didn't sound killer, but I didn't read the stats. It started with a three-minute interval at 120% ftp followed by eight 1min/1min efforts at 110%. I almost died on that first interval. I had to set a new 3-minute power pb in order to complete it! The eight reps were hard but nothing like that first one.
On Friday I took a rest day in preparation for today's longest long run so far, weighing in at 14.6km and 300m of ascent, mostly on the road. With the recent rain the woods round here are operation bog-fest, so I avoided that. Finished off with a gentle 25 minutes on the bike. It'll be an easy jog and easy bike tomorrow to round out the week. It won't be too long till I break the 20km barrier....
Post a Comment