Training 24 June to 30 June
Summary
A good weeks training, slight increase on last week, and biggest week for 4 months.
Two harder sessions both of which felt good and longest long run since December last year.
The Numbers
Runs : 5
Distance 46km
Ramp rate 2.7
Vert: 520m
The sessions
Monday : 20 minutes strength session
Tuesday : 6.6km with 8 x 40 second bush stair reps
Wednesday : Easy 9.4km beach run , 191W
Thursday :6.3km with 8 x 90 second road hill reps
Friday : 20 mins strength session
Saturday : Easy 9km, 198W
Sunday : Long run 15.2km 207W
The Details
Tuesday Bush Stair reps
Thursday 8 x 90 second hills
Can see I gradually increased over first 5 reps then held it consistent last 3 reps
Long run
This is average power per quarter
Always a good sign when last quarter is the highest.
Weekly Training Load
Whats interesting here is although weekly volume only increased a km or so , training load increased noticeably due to the two harder sessions vs one last week.
Any questions on any of the above feel free to message me via email or social media channels