Another training week has come to an end and once again I feel like it has been a very productive week. Plenty of rest has ensured quality training again around the 100km mark with a 30r20 PB and some nice distance work in the legs.
Last night it was a late night 18km in the garage HR capped at low rate. I didn’t get a chance to train in the day so was committed to getting it started around 8.30pm. I thought about my competitors whilst slogging away in the muggy air as dusk fell and I asked myself ‘what am I doing out here on a Friday night?’.
This morning I have enjoyed family time and got given the ok to go training around lunch time. A straight forward session 4x2km at rate 24 HR capped at 85%. It’s a nice session to do as the low rate works the legs as power is needed but the HR cap is a saviour as to keep it sensible. The first set is actually the hardest as the split is lower on fresh legs so you are pushing/pulling harder well within the HR cap so it’s the legs that take the brunt of it.
5km warm up with bursts
4x2km @24 HR 85% – total average/500m 1.41.6
The fastest set was a considerable improvement on last week and then just a slight drift in the next 3 sets as the HR cap comes into effect.
A nice 2km cool down to ease the legs back to normality and a stretch off to finish the week well.
All change next week as I am back to work and it is peak week so it’s going to be tough – it will be interesting to see the EPOC’s as the body will be under more stress than the past few weeks.
As for now – an evening off and a days rest tomorrow.
