Follow me on my Half Ironman training and #100DaysOfTri journey’s concurrently. Here is how my week unfolded.
This week is all about assessing my current performance levels. I will use this data to determine training intensities for future training sessions as I build up to the Wellington Half Ironman in January, 12 weeks away.
MONDAY
#100DaysOfTri Day 3
Unfortunately due to an early start and then attending a funeral during the afternoon, I ran out of time to complete my scheduled swim session. However that didn’t stop me getting into the pool and cranking out 2,000 yards as a continuous set.
Tuesday
#100DaysOfTri Day 4
I had a bit more time for this workout and got in and did the session that was originally planned for yesterday. As I’m going to be training primarily in a pool that is 33 ⅓ yards long my sessions are in imperial measurements.
- 1000yds Warm Up;
- 8x 67yds (33yds Drill/33yds Swim);
- 8x 33yds Pick Up 10sec RI;
- 400yds Time Trial (TT);
- 10min rest including easy swimming of at least 200yds;
- 200yds TT
- 400yds Cool Down;
It was good to get this session done. I knocked out a 6:14 and a 2:56 giving me a T-Time of 1:40
Wednesday
#100DaysOfTri Day 5
Today was time to put some hurt down on the bike where I did a Functional Threshold Power (FTP) Test.
- 20min Level II WU;
- 3x 1min Level V, 1min Level I RI;
- 5min Level V TT;
- 10min Level I;
- 20min Level IV TT;
- 10min Level I CD;
Everything is basically a build up to the 20min TT near the end of this session. As a result of this Test my FTP is 250 Watts.
Thursday
#100DaysOfTri Day 6
After yesterday’s bike test it was time to do a run test. 5km on a grass track. 12 ½ times around the track. I never enjoy these sessions but they certainly are a good test. I started with a good warm up with 10 minutes jogging, then 3x 60 seconds hard, with a 30 second Rest Interval between and then it was time to actually do the TT.
I cranked out a 20:59 which is not bad for the form I’m feeling in at the moment. I’m unsure how Garmin work out their times for their Race Predictor. I was absolutely stuffed after it.
Friday
#100DaysOfTri Day 7
I went to the pool for technique session. I usually dislike this session but today went really well. I had a lot of flow.
- 600yds WU;
- 6x 33yds Drill;
- 6x 67yds (33yds Drill/33yds Swim);
- 6x 67yds Swim Golf 10sec RI;
- 6x 33yds Drill;
- 6x 67yds (33yds Drill/33yds Swim);
- 6x 67yds Swim Golf 10sec RI;
- 6x 33yds Drill;
- 6x 67yds (33yds Drill/33yds Swim);
- 200yds CD
Saturday
#100DaysOfTri Day 8
This is the last week of my day job in Christchurch and last night my partner flew down from Nelson and my work mates had a farewell dinner. Got a lift home with a mate so both Rach and I could have a few quiets without risking anything. So someone had to go pick up the van the next day. I had a nice easy ride back to Lincoln to pick it up.
Sunday
#100DaysOfTri Day 9
Gentle run after spending a weekend of quality time with my partner exploring Banks Peninsula.