Yesterday I missed my Saturday cycle due to some tree's that needed felling. These things happen. I'm not going to try and make it up though, instead I'm going to use it as motivation to do this weeks training as well as I can. I have also included an extra swim in the training plan to improve my feel for the water. Here's what this week's plan looks like.
Tuesday: Run 50 mins, easy base pace. Once warmed up Include 4 x 2 min intervals at middle to fast pace / Z3, running rest between intervals. 20 mins stretching and foam rolling.
Swim, WU 100 m front crawl, 750 m TT, WD 200m any.
Wednesday: Brick Session: 1 h 30 mins. Bike 60 mins. WU, 10 mins spinning easy gear. Main Set, 5 x 10 mins, gradually build effort through each 10 mins starting very easy and finishing all out. Straight into Run. 25 mins. 5 mins easy, 20 steady. Make sure to control your form. 20 mins stretching and foam rolling.
Thursday: Swim. WU, 250 easy, Main Set, Catch up drill x 200, High elbow/fingertip drag x 200, Swimming with fists x 200. Repeat twice. WD, 250 easy.
Friday: Swim 1500 m TT. Strength work 20 mins.
Sat: Bike 2 hours. WU 15 mins, small gears, easy, Z1. Main Set 1h 30 mins, Phoenix Park with mixed gradients, medium pace, Z2. WD 15 mins, fast cadence 100 RPM+. 15 mins stretching and foam rolling.
Sun: Run 1 hour +, Sunday Morning Run session with Activ Multisport, focusing on speed work. 20 mins stretching and foam rolling.
Swim. 1000 m recovery swim.
Next week is a rest week, Ahhh :-)