Because I currently live between two cities, my week's in Wellington (without DD) look quite different to my weeks in Nelson with family. Usually the four/five days in Wgtn are fairly full on, and i manage to fit in 2-3 hours of training per day. However i'm still trying to work with a 3 week cycle, making every 3rd week an easy week. This is particulary important for running/cycling. I think it's important to take some time for my legs to refresh themselves.
So this is what my ideal Wgtn week looks like.
Time
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Sunday
|
AM
|
Ride 6.30am
50mins
|
Run 6km
(steady 36min)
|
Run 12km
Hills
|
Swim (1500-1800)
40-45mins
|
REST DAY
|
Run - long/trail 30-40km
|
Run – short - 5km
|
Weights 30mins
|
Weights 30mins
| ||||||
Lunch
|
Swim (1500)
40mins
|
Swim (2500)
70-80mins
|
Centergy
50mins
| ||||
PM
|
Centergy
50mins
|
Ride 5.30pm
60mins
|
Ride 60mins
| ||||
Run off Bike
2.5km
| |||||||
Totals
|
I am toying with the idea of swapping rest days. I've had friday as my rest for a long time now... and it's worked until my long runs have gone up over 20km. I like the idea of running the day after a long run - learning to run on tired legs is important for ultras - but given that i'm just not doing it, perhaps its time to just change things and run short the day before long. It means i'm more likely to hit my target mileage for the week.
Here is my ideal Nelson week...
Time
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Sunday
|
AM
|
Bike 30-50km
|
REST DAY
| |||||
Run 2.5km
| |||||||
Weights
| |||||||
Lunch
|
Swim – long 2.5-3km
|
Swim – short 1.5-2km squad session
|
Swim – short easy session
| ||||
PM
|
Bike 30-40km
|
Run – short, fast
(5km @ 5.30)
|
12km hills
|
Run Long Trail
|
Run – short easy
| ||
Weights
| |||||||
Totals
|
And this is the Tarawera Plan, still really a work in progress and i hope to add a column this week of the actual km's done to assess how i'm going...
Week
|
Date
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Sunday
|
Total Mileage
|
1
|
26 Nov- 2 Dec
|
OFF (recovery from ½) Massage + Stretch
|
X-train (recovery from ½)
|
8km Flat easy
|
10km Easy
|
Xtrain
|
10km
|
7km
|
(35)
|
2
|
3-9 Dec
|
X-train
|
5km
|
7km Hills
|
2.5km (
|
OFF
|
23km
|
5km
|
42.5 (40)
|
Bike, swim & yoga
|
Weights + Swim
|
Yoga
|
Bike, swim – aim for brick workout
| ||||||
3
|
10-16 Dec
|
X-train
|
5km
|
10Km Hills
|
2.5km
|
OFF
|
26km
|
5km
|
(45)
|
4
|
17-23 Dec
|
X-train
|
8-10km Flat easy
|
OFF
|
15km
|
OFF
| |||
5
|
24-30 Dec
|
X-train
|
5km
|
10km Hills
|
2.5km
|
OFF
|
28km
|
5km
|
(50)
|
6
|
31 Dec-6 Jan
|
X-train
|
6km
|
10km Hills
|
2.5km
|
OFF
|
32km
|
5km
|
(55)
|
7
|
7-13 Jan
|
X-train
|
5km
|
8-10km Flat easy
|
7km
|
OFF
|
15km
|
OFF
|
(37)
|
8
|
14-20 Jan
|
X-train
|
6km
|
12km Hills
|
2.5km
|
OFF
|
35km
|
5km
|
(60)
|
9
|
21-27 Jan
|
X-train
|
5km
|
12km Hills
|
2.5km
|
OFF
|
38km
|
7.5km
|
(65)
|
10
|
28 Jan- 3 Feb
|
X-train
|
8km
|
8-10km Flat easy
|
7km
|
OFF
|
20km
|
OFF
|
(45)
|
11
|
4-10 Feb
|
X-train
|
5km
|
12km Hills
|
5km
|
OFF
|
40km
|
8km
|
(70)
|
12
|
11-17 Feb
|
X-train
|
7km
|
15km Hills
|
5km
|
OFF
|
43km
|
8km
|
(75)
|
13
|
18-24 Feb
|
X-train
|
5km
|
15km Hills
|
5km
|
OFF
|
45-50km
|
6km
|
(80)
|
14
|
25 Feb- 3 March
|
X-train
|
8-10km Flat easy
|
OFF
|
20
|
OFF
|
(50)
| ||
15
|
4-10 March
|
X-train
|
8-10km Flat easy
|
OFF
|
30
|
OFF
| |||
16
|
March 11-17
|
OFF
|
TARAWERA
60km
|
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