SWIMGoal 40 x 100m at Race pace
Did 20 on 20th March on 25sec recovery
BIKESunday 10th June 400km over past 10 days so volume is back
Would like to increase before breakfast (fasting) cycle distance
Sat 12th May = 25miles
Friday 8th June = 1hour turbo, 150W
Currently 500W x 15secs - Build either wattage and time up.
My 5sec best should be 1095W and my 1min 555W I am a long way from this
- Strength endurance
5 x 5min x 300watts on 5min recovery is my best
Best N20 was Wed 14th March 260W x 2 on 6min recovery
I should aim to do this again
Best 1hour was 29th May 250W
Focus on the N20 now.
- Long ride
Alternate long ride with long run so doing once a fortnight. Make sure not smashing yourself.
RUNFor treadmill and track speeds
- My consistent 400m time seems to be 90sec. I can do multiple laps at this pace.
- This is 16km/hr
For the treadmill
14km/hr = 3hr marathon pace
15km/hr = 1/2 marathon pace (1hr 24min)
16km/hr = 10km pace (37min 30sec)
17km/hr = 5km pace (17min 38sec)
18km/hr = 3km pace (10min)
19km/hr = 1.5km pace (5min) note: 1mile would be a little longer. 1km at this pace would take 3min 20sec
19km/hr would get me round the 400m track in 75secs
So short intervals of 1-5min I should work between 19-17km/hr
McMillan running predicts my all out 400m time at 60secs this is 24km/hr!
Friday 8th June was 3 x 20min 14k/hr - Next session do 2 x 20min 15km/hr
- Short intervals
Thur 12th April 18km/hr 2min on 2min off - Next aim for 19km/hr (1min on 1min off and build from there) or longer at 18km/hr
- Long run
Last 20mile 22nd April
Last 2.5hr run 5th June
- Incline treadmill
Thur 7th June 10km/hr at 15% 90sec on 90sec off (I was doing 2min on 2min off in April so move back to that)