Finally another all-green week!
As usual, I started the week with a speed brick. A pyramid bike session and a demanding run (9x 90 sec@Z5 with 2 min recoveries). Everything went and my first swim of the week was a nice endurance session with all kinds of sets (400s, 200s, and 100s).
Then I moved into the long and easy part of the week. Long ride (3 hours and 30 minutes) at around 200 W and a quick 20 minute run right after that. As for the run on Thursday. It was a 5 min/km run for 1 hour and 45 minutes where I finally cracked the half marathon mark!
On Friday I took it a little easier with the second swim of the week with only 2200 meters.
The week is closed off with with another strength brick (this is the second time I am doing those).
The bike is done at very low cadence (somewhere around 45 rpms). This helps me build strength in the legs while not being too taxing on the body. The run portion was only 10 minutes on the treadmill with an incline of 12% and this really got me going. You can really feel that 5 min/km which is now an all day speed is a little tricky to handle but all in all I think I did really good.
I am going strong and feeling hyped for more.
If all goes well this week, I will be under 75kg and over 80% muscle mass. Only 5 more percent of body fat needs to be shed to get me to 10% where I’ll try to keep for the rest of training cycle for the race. I could probably get even lower but long distance triathlon is done easier if you have a little more then a little less.
| Swim | Bike | Run | Strenght | |
|---|---|---|---|---|
| Distance | 5.2 (45.0) | 139.8 (1186.2) | 36.8 (353.0) | - |
| Time | 1:50 (14:52) | 5:25 (55:36) | 3:02 (30:23) | 1:20 (17:20) |
| Skipped | 8/28 | 1/38 | 1/39 | 0/26 |
Values in brackets show totals (bike distance is probably wrong because I keep having problems with my speed senson on the trainer)
My run distance is quite nice now and I really enjoy every session. It will increase probably to something like 60km at its peak but that’s something for another time.
That’s it from me this week.
All green. Ready to go!
Until next time,
Have an awesome week