Monday
Rest
Tuesday
PM - 1.4k swim
Was supposed to run but couldn't due to my blisters so I headed to the pool instead. If there is one thing I love about being a multi-sport athlete (ok, there are several!), it is that there is always something to fall back on if I can't get a particular session done for one reason or another :-)
10 x 100m with a 25m effort in each with 200m p/b w/u & c/d. Nice to be back in the water again :-)
Wednesday
AM - 40mins ride incl 20mins at AT
Tough but good :-)
Thursday
AM - easy 20mins run - 3.02k - av. 6:42m/k - av. 137BPM
An easy short run on a chilly & wet morning for the sole purpose of testing out the taping on my heels to make sure that they will be ok for the race on Saturday. I think it will be ok (bloody hope so). It occurred to me this morning that I may need to rethink my HR strategy. So far when I've spiked my HR on a hill, I've stopped to walk to get it back down. But should I walk or rather slow my pace as much as possible? Presumably as I become more efficient working at 80%, I'll be able to run further up the hill before spiking my HR (and walking). But in the meantime walking up the hills isn't actually going to increase my efficiency so maybe I should be running them, albeit slowly, instead and just keep the average for the session at 80%. Any thoughts ?
AM - 60mins strength session mid-morning.
Again reasonably light weights so that I don't trash myself ahead of Saturday's race -
- 5mins w/u bike
- 20 x step ups / knee lift on bench (fast)
- 10 x step ups + 10 x step ups with knee lift with 10kg
- DB bent-over row on upturned bosu x 20
- lunge + step up onto bosu x 20
- [1 x push up + 2 x single arm row] x 20
- 20 x squats with DB shoulder press
- 25 x oblique twisty things with medicine ball
- 50 x crunches
- 10 x alt arm / leg
- lunge + step up onto bosu x 20
- DB bent-over row on upturned bosu x 20
- 20 x squats with DB shoulder press
- stretching
(and something else I can't remember right now).
Off to Canberra after work tomorrow (Friday) night for the Bush Capital 10k on Saturday - which I am planning to treat as a tempo run - followed by 5 long hours with my pack in the Brindabellas on Sunday.
MTD:
Run - 37.8k
Hike - 52.02k
Bike - 43.41k
Swim - 1.4k, LOL.
2 comments:
Jen, I don't know how applicable this is, but something that I've been finding lately on the bike is that if I just back off a bit on the hills, it makes an enormous difference to how much oxygen I have to suck. Assuming that there's a fairly good correlation between breathing and HR, you may well find that backing off a bit *before* the spike hits might make a big difference.
Then again, it might all be a load of cobblers :-)
Gnome
See you Saturday :) At least it should be 'warm' by the time the 10k starts!
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