Training 8 July  to 14 July

Summary

A messy week with start of school holidays and 4 days away in Girraween National Park so it ended up being an easy week with the exception of a solid 5km run. Got some runs on some very technical bush trails which was fun but was very slow going so not much distance. 

The Numbers

Runs : 4
Distance 24.3km
Ramp rate 2.7
Vert: 528m

The sessions

Monday : 20 minutes  strength session
Tuesday : Off
Wednesday : Easy 9.5km , 206W
Thursday : Solid 5.3km
Friday : Easy  very technical bush trails 4.0km
Saturday :  Easy  very technical bush trails 5.4km

The sessions
Just the one session this week a solid 5km. Its a route I often do and involves a 800m flat warm up   then 1.9km climb , then turn around and back to the start. 
Under 25 minutes  is a good time for me so was happy with 25.08 , averaging 257W 

This run pushed my Critical power up from 239W to 259W. 
Note that my CP wasnt actually 239W. An accurate CP relies on the model being fed the right data. Easy runs and short interval sessions dont give the model enough data to determine an accurate CP.

The astute observers among you may question why the model is saying a CP of 259 yet I averaged 257W for the 5km. ie why is my CP higher than what I managed for a 25 minutes  run ( given one can hold CP for 30-75 minutes  ) 

WKO ( the software I use for analysis ) and Stryd use a 2-3 point model for calculating CP. I only really have one data point ( the 5km ).  For accurate determination I would need a maximum 2-3 mins effort and a 10-12 minutes  effort. The max 2-3 minutes  effort would likely reduce my CP as it helps determine how much anaerobic capacity I have. The greater the anaerobic capacity the more it will lower the CP (as  CP is a measure of aerobic capacity).

Weekly Training Load

As you can see a much easier week. I dont tend to schedule easy weeks as life normally gives you one anyway plus if you plan your training appropriately you shouldn’t need easy weeks.

Any questions on any of the above feel free to message me via email or social media channels