So this week looked like this : -
| SUN | PM | 00:50 | RUN | Easy run off road |
| MON | AM | 01:05 | BIKE | Gym bike, steady session at 70-75% MHR |
| TUE | AM | 00:35 | OTHER | Circuit training at gym - introduction of winter strength training |
| WED | __ | __ | __ | REST (away on business) |
| THU | AM | 01:05 | BIKE | Gym bike:- 5mins wu- 10x[1min hard out of saddle @ 60rpm, 1min recover @ 90rpm,1min spinning 125rpm+, 2min recover @ 90rpm] - 5min wd) plus 5min stretch |
| THU | PM | 02:00 | SWIM | Killer session at the masters, which looked like this: Warm up 1 x 400 in 7:30 2 x 200 in 4:00 2 x 200 ind Med 2 x 200 easy 8 x 25 on 50 build Drill Set 8 x 50 kick drill Main Set 4 x ( 1 x 100 on 1:50 1 x 100 on 1:45 1 x 100 on 1:40 1 x 50 Br/s 1 x 200 steady ) Rebuild set 8 x 50 drills (Left arm, right arm, kick, c/u) 12 x 50 on 0:55 warm down 1 x 250 Easy I dropped about 250m across the session but it was a killer and over 5k for me |
| FRI | __ | __ | __ | REST |
| SAT | __ | __ | __ | REST (hangover & mamoth 8hr shopping trip) |
IRONMAN GERMANY ... 293 DAYS AND COUNTING
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