was hoping to get out of work early, however someone else had other ideas (on a Friday
so was late in the pool, and never had the chance to look at the schedule to see what set I was to do, I was somewhat lost.
so opted to do short 100's and just concentrate on stroke.
13 * 100 off 2:00
all efforts were in around 1:50 (I did miss it twice as was held up behind other folk)
Went to go on the road, but the roads looked bad in places so decided to be a good boy and hit the rollers, pulled out the vcr and dusted off some really old cycling vid, ended up watching 96 Paris-Roubaix,
5 min wu, 2 main hours endurance
avg pwr: 178\300
nor pwr: 188
avg hr: 130
avg spd: 21\29
avg cad: 90
I did throw in a number of tempo effot's, I used the cobbles as a start\end point for these.
slight dissapointed with the spin, the power was down about 10w,
as the spin was shorter than I wanted or would have been on the road, got changed and did a 2.4 mi brick run.
as getting changed the youngest decided to come and ride beside me for company so this was nice. and pushing him up hills is always fun and im sure it will stand to me
up early for a run and the roads looked brutal again, so becoming a wuss these mornings left it, had a birthday party after dinner so that removed that time, so after getting the kids to bed, got changed and was leaving walking out the door, decided against a 2hour run as it would have left me coming home at 11, and a potential divorce.
so did 3.5 laps of a 2.2mile cct with a 1.3 mile drag (at the top of lap 3 turned and ran 1 mile back and re ran that section just to get in 4 climbs)
Only got 9 hours in this week so not happy with the volume, the intensity was up, did 4 hard sessions (1 swim\run, 2 bike), so happy there.
Missed the mid week swim and never did any core, weights.
I do need to get my self sorted here as I can make time for the other sessions but so easly can leave these ones, not good.
Base 2 week 1:
|12-18 Dec||# sessions||Time hh:mm||Distance|
|Core \ Other||0||0:00||00|