Recovery Done - Testing Begins - Scheduling Challenges

This morning's hour bike session on small chain ring completes the rest & recovery part of the week. I do feel more rested with the lower volume Monday thru Thursday.

Tomorrow afternoon's HTC swim camp & mini meet has presented me with a challenge scheduling-wise. Today was supposed to be just the bike session with the rest of the day and evening off. But I decided I'd best do my swim time trial this evening instead as it was originally sandwiched between an optional 1 hr easy bike ride tomorrow and a run time-trial.

Being able to adapt my training plan so that I can partake in other activities is important to me. I like to have the flexibility whether to accommodate other more social workouts, take a day off if I am too fatigued (hasn't happened yet but it will during the Build block no doubt), or attend an event with Barry and/or Sealey, etc. For example, already this week I moved Thurs night swim to Wed night so I could keep my appointment at Cdn Blood Services to donate blood. I shifted my Thur early morning run to lunchtime so I could get more sleep.

I am still a tad nervous about the volume this weekend given the addition of more swimming at the camp and the meet. I haven't removed anything from my schedule I just moved the run TT (1 hr 30 min total though the test i just 20 min) to Sunday before the weekly aerobic endurance bike that is 3hrs this week.

Here's what it looks like... Wish me luck!

Moka's Workouts for Friday, March 07

Workout #1:  Recovery spin 05:15
Type: Bike
Planned Duration: 1:00 
Description: Very easy recovery spin on a mostly flat course in small chain ring. Power zone 1. Light on the pedals. Comfortably high rpm focusing on pedalling skills

Workout #2:  1000 TT 18:30
Type: Swim
Planned Duration: 0:45 
Description: WU: Start slow and gradually build pace/effort.
100 swim, 100 kick, 150 swim, 50 kick, 200 swim.
MS: This set will establish your “T-time.” After the warm-up, swim 1000 yards/meters at a constant pace and good effort—as if racing. Record the time in your log. Record your average pace per 100. This pace will be called your “T-pace.”
CD: At and easy pace/effort swim 200-400.
Total—1800-2000

Your Workouts for Saturday, March 08 11:00

Workout #1:  Easy ride
Type: Bike
Planned Duration: 1:00 
Description: Ride in the power 1 and 2 zones, mostly 1 zone. Mostly flat course. Low effort--light on pedals. Comfortably high rpm. Lots of time in aero position.

Workout #2:  Swim camp
Type: Swim
Planned Duration: 1:45 
Description: coaches Kevin & Heidi to analyse stroke and provide input
Pre-Activity Comments: distance unknown 

Workout #3:  Swim meet
Type: Fun mini meet 
Planned Duration: 2:00 
Description: distance unknown - signed up for a few but will gauge energy level due to Sunday workouts

Moka's Workouts for Sunday, March 9 - at CGC indoor track 

Workout #1:  Tempo TT
Type: Run
Planned Duration: 1:30
Description : 
Aerobic Time Trial. Go to a track or measured course that is flat. Warm-up about 15-20 minutes raising heart rate to 10 bpm below lowest heart rate in 5a zone. Then start a 1 mile (or 2km) run at 9-11 bpm below lowest 5a zone number. Exactly! What was your time? (This time will serve as a bench mark of your aerobic fitness.) Long, easy cool down in heart rate zone 1.

Pre-activity comments:The lowest number in your 5a zone is your lactate threshold heart rate (LTHR). This is the intensity at which you first begin to breathe hard. It is approximately 15-20bpm below your max heart rate.

Workout #2: AeT Steady state at home on trainer IMLP course
Type: Bike
Planned Duration: 3:00
Description : 
BT: Warm up 20-30 minutes. Then ride 2 hours steady at 25-30 beats per minute below your 5a zone (LTHR). Finish the ride in power zones 1 and 2. What was your average power for the steady state portion? Has your Efficiency Factor (NP/HR) increased?

Workout #3: brick optional
Type: Run
Planned Duration: 0:15
Description : run of bike on treadmill