Saturday - AM Session

Back 2 Back Session: Squad Swim then Computrainer (wind trainer)

Rode into the Valley Pool, approx. 10km @ 30min.

The swim session was another beauty with plenty of variety and before you new it you had completed 2.6km

It included:

• A hypoxic set: 25m breathing every 2, 50m breathing every 3, 50m breathing every 4, 25m breathing every 5; Repeating this twice.
• 200m pull then 50m catch up; Repeating 2-3 times
• 6 x 100m on 1m26s with a 20s recovery
• 4 x 50 on 1m; then 4 x 25 IM leaving every 45s

Session Reflections:

• Left shoulder was a little achy this morning.
• Enjoying the swimming at the moment, maybe thats because it has been a while since I've been in the pool.

Computrainer Session:

Strength set of 6 x 8 min intervals with 4 min recovery. Focus on maintaining wattage.

EFFORT 1

EFFORT 2

EFFORT 3

EFFORT 4, 5 & 6

Session Reflections:

• At the beginning of the session we did another TT of about 8km to set up the wattage again as some people had not yet determined their average wattage
• Completed the 8km TT in 14m02s
• The session was again challenging and foud myself really having to work hard to maintain the wattage of 235w for the 8m effort.
• Again the down hill sections were the most difficult to achieve this.
• Sweated plenty and drank plenty!
• Satisfying session.

Rode Home, approx. 10km @ 30min.