Sunday Aug 27 |
 | Cycling 3:10:00 [3]74 km (2:34 / km) +0m 2:34 / km | |
| |
| Cook/Weston Ck/Stromlo/Coppins/Mawson/Cook...sausages...babbling |
Saturday Aug 26 |
| Note | |
| (rest day) |
| Melbourne for coffee, shopping, babbling:-) |
| |
| C • melbourne 2 |
Friday Aug 25 |
| Cycling tempo (Wind training) 13:00 [5]12 km (1:05 / km) +0m 1:05 / km | |
| |
| 2km warm up 10km @ 53-60kph |
Thursday Aug 24 |
| Cycling (Wind training) 53:00 [3]31 km (1:43 / km) +0m 1:43 / km | |
| |
| |
| |
| C • thats a long session 2 |
Wednesday Aug 23 |
| Cycling hills (Black Mountain) 1:15:00 [3]32 km (2:21 / km) +200m 2:16 / km | |
| |
| 20km warm up Black Mtn 14:12 back down in the dark, long hot shower to warm up in the warm down. |
Tuesday Aug 22 |
| Cycling intervals 50:00 [3]20 km (2:30 / km) +0m 2:30 / km | |
| |
| 5 * 1km 37-43kph, 1km recovery |
| Ronning intervals (Recovery intervals) 15:00 [1]3 km (5:00 / km) +20m 4:50 / km | |
| |
| Recovery intervals specifically designed where the average heart rate for the recovery is greater than the interval itself. 5 X 500m intervals with 3-10 minutes recovery. Heart rate during interval 90bpm. Heart rate during recovery 165bpm. |
| |
| C • New Training 2 |
Monday Aug 21 |
| Cycling (Wind training) 20:00 [3]10 km (2:00 / km) +0m 2:00 / km | |
| |
| Recovery from a big, happy weekend. Back to normal training tomorrow. |