Sunday 1st November - Week in review

I was back into training properly from this week and it was always going to hurt.

Monday
40 min ride with 20min TT at Centennial to get my 1 hour FTP which has been set at 280 watts which is an ok start. The ride was ok, although it was after work and blowing a gale when I rode which made it very tough. For the effort I did
20 min
294 Ave power
38.52km/hr
13km


Tuesday
Am - Run Long with Josh at centennial
4*4km efforts with 1km jog/walk recovery in between
1:33, 21.55km
3:32, 38, 43, 44
3:35, 35, 41, 40
3:36, 34, 41, 38
3:33, 31, 41, 29

This was a good run and my first hard one probably in around 4 weeks. I was pretty sore and fatigued at the end.

Wednesday
1 hr WT 210 Ave Power

Thursday
AM
Bike 2 hrs with 60min Z3

PM
6*1km (Centennial)
3:18, 3:23, 3:20, 3:17, 3;33, 3:32
Felt very clunky and terrible on the run. with a bit of fatigue from 3-4 days of solid training too. Hope next week is better

Friday
Swim 2.5km

Saturday
30 min ride/21.5km run
4:05, 3:50, 3;51, 4:01, 4;01, 4:05, 4;14, 4:20, 4:04, 4:07,
4:06, 3;59, 4;11, 4:09, 4:08, 4:05, 4:02, 4:054:06, 3:56

That was tough and I felt it today although I should really ave 15sec/km faster-body still getting into it!

Sunday
Ride Long Naremburn to Crows Nest and return (Including 25km tt Calga) and 5km off bike 5:16, 150km, 174 watts. Calga I did 39:10 for the TT