The final week of the first block of the base training mesocycle is complete. Every 4th week is a cutback week, and even though it is similar in time and volume to week 3, I decided to follow the plan and not treat last week like a cutback week. The only adjustment I made this week was on Saturday's run. The original workout was to be a 45 min bike then 15 min brick run, but I opted for a longer recovery run as I had already accumulated the weekly time on the bike in the three rides.
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| Happy to be outside for the second day in a row! |
Monday
Run - 5.1km moderate push
Tuesday
Swim - 2100m total as 500m continuous warm up, 10 x 50m, 5 x 200m @CSS, 100m cooldown
Bike - 47 min total including 28 min spin class
Wednesday
Run - 4.1 recovery paced run outside
Thursday
Bike - 21.2km outside
Friday
Swim - 1600m total as 600m in assorted drills and the 1000m continuous
Bike - 32 km outside
Saturday
Run - 5.1km recovery paced run on treadmill
Totals
Swim - 3700m
Bike - 3:02:15 including 53km of outdoor riding
Run - 14.5km
The next 4 weeks have more volume in all disciplines and I hope that I am able to get more riding outside sooner rather than later. There are short bursts of intensity but nothing will dominate a workout yet. I am still building a base and getting used to 8 workouts a week, plus teaching fitness classes and balancing family needs.
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