Wed Eve Bike Intervals – New Location – DCU @ 6:45

[BOB]

Hey,

I’m not going to make it tomorrow, as off to Bray Aquathon, Feel free to fire ahead. Below is the Dig Deep set on my plan, which is aimed at someone racing on Sat. If not racing maybe something longer. Last week we did 5, 20, 10, 10, 5 min hard efforts followed be 30% recoveries.

15min Warm up Z2

3×1 min fast cadence efforts – 1min rest between (raise HR to Z4)

5min easy spinning

3 x 6 min Zone Zone 4 effort – cad 85-95rpm

6 minutes easy in between each effort.

10 mins aerobic Cool down

Within a few minutes of finsihing the cycle-

Run: EASY (4/10 EFFORT) for 10 minutes- Focus on maintaining excellent technique + a high leg turnover.

[BOB]

Hey,

Not going to make this again. Dig Deep set on my plan for 2moro as follows:

#1: Short Pyramid’s session – v02 efforts. onto 40 minute aerobic run..
Type: Brick
Planned Duration: 1:00
Description: 10min warm up @ effort of 5/10

Main Session-
30sec max effort – 30sec easy recovery
45sec max- 45sec easy recovery
1min max- 1min recovery
45sec max – 45sec recovery
30sec maximum effort
X 2 sets

5min recovery between sets
7 minutes Cool down easy in bike.

Do this at a cadence of around 80-90rpm if you can, what is important here is getting everything out in these short efforts so if you feel the need to drop cadence to do this then do so.

Within 10 minutes of finishing bike session- change into run gear and run for 20 minutes at effort 5/10- focus on maintaining high leg turnover and excellent technique.

OR

Saturdays Session: (3×8 mins) Threshold Session
Bike:
10min Warm up Z2
3x1min fast cadence efforts, 110rpm+, 1min easy recovery between
5min easy Z1 spinning

Main session
3 x 8 min Z4 effort (effort of 8/10), 90-100rpm
8 min easy (3/10) between
10 minutes easy cycle cool down
Within a few minutes of finsihing the cycle-
Run hard (effort 8/10) for 10 minutes- Focus on maintaining excellent technique + a high leg turnover.
Then 10 minutes aerobic jog + stretch.

[BOB]

C ye 2omoro evening 🙂

[vivienne1976]

Hi Bob
I’m on my way

[vivienne1976]

Sorry bob, weather gone horrible. going for swim instead

Sent from my GT-I9100 using Tapatalk 2

[BOB]

Ill b there 2moro if anyone fancies headin out.
B

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