Monday 19 December 2011

3rd week of base: 28 weeks to IM Austria

It's going to be another week of squeezing in the training as Christmas approaches. Not only that but my rather stupid decision to play rugby yesterday has left me with rather sore legs - just like a day or two after I have ran a marathon. So if all goes to plan the training will be as follows:

Mon - Recovery

Tue - Bike: commute 30mins (100+ RPM) / 90 mins Z2 (2 hours)

Wed - Run: 45 min Z2 + Club swim - coached (1.5 hours). In total 2 hours 15 mins

Thu - Run: 1 hour Z2 + Swim: 30 mins. In total 1 hour 30 mins

Fri - Brick session: 30 mins on turbo Z2 / 15 mins run Z2 (45 mins in total)

Sat - Bike: 30mins (100+ RPM)

Sun - Christmas Day easy run: 1 hour Z1-Z2

Total for week 3: 2hr swim; 3 hr bike; 3 hr run - total of 8 hours

As per Don Fink's Competitive Program.

In any normal week it would be OK, however quite ambitious for the week running into Christmas and the main volume is concentrated over 3 days.

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