[BOB]

C ye 2omoro evening 🙂

[BOB]

Go on the Nutt for Race of the Year 🙂

[BOB]

Hey,

Not going to make this again. Dig Deep set on my plan for 2moro as follows:

#1: Short Pyramid’s session – v02 efforts. onto 40 minute aerobic run..
Type: Brick
Planned Duration: 1:00
Description: 10min warm up @ effort of 5/10

Main Session-
30sec max effort – 30sec easy recovery
45sec max- 45sec easy recovery
1min max- 1min recovery
45sec max – 45sec recovery
30sec maximum effort
X 2 sets

5min recovery between sets
7 minutes Cool down easy in bike.

Do this at a cadence of around 80-90rpm if you can, what is important here is getting everything out in these short efforts so if you feel the need to drop cadence to do this then do so.

Within 10 minutes of finishing bike session- change into run gear and run for 20 minutes at effort 5/10- focus on maintaining high leg turnover and excellent technique.

OR

Saturdays Session: (3×8 mins) Threshold Session
Bike:
10min Warm up Z2
3x1min fast cadence efforts, 110rpm+, 1min easy recovery between
5min easy Z1 spinning

Main session
3 x 8 min Z4 effort (effort of 8/10), 90-100rpm
8 min easy (3/10) between
10 minutes easy cycle cool down
Within a few minutes of finsihing the cycle-
Run hard (effort 8/10) for 10 minutes- Focus on maintaining excellent technique + a high leg turnover.
Then 10 minutes aerobic jog + stretch.

[BOB]

Hey,

I’m not going to make it tomorrow, as off to Bray Aquathon, Feel free to fire ahead. Below is the Dig Deep set on my plan, which is aimed at someone racing on Sat. If not racing maybe something longer. Last week we did 5, 20, 10, 10, 5 min hard efforts followed be 30% recoveries.

15min Warm up Z2

3×1 min fast cadence efforts – 1min rest between (raise HR to Z4)

5min easy spinning

3 x 6 min Zone Zone 4 effort – cad 85-95rpm

6 minutes easy in between each effort.

10 mins aerobic Cool down

Within a few minutes of finsihing the cycle-

Run: EASY (4/10 EFFORT) for 10 minutes- Focus on maintaining excellent technique + a high leg turnover.

[BOB]

Headin out 2moro pm.

Weather meant to b rain free – optimism can work right?!

[BOB]

C yas 2moro pm

[BOB]

C ye 2moro evening – will be taking the Strawberry Beds route again.
B

[BOB]

Thanks Maria 🙂

[BOB]

Im missing in action this week but Stevie C is being flown in to dish out some punishment 🙂

[BOB]

Practising the late bit at every swim session Jo!
Congrats 🙂

[BOB]

Holy God – Smokin 🙂

[BOB]

C ye 2moro.
B

[BOB]

Power to ur summarising abilities – very helpful – fair dues Ellen

Wed cycle now @ 6:45

[BOB]

Hi Dara/Niall

I wont make Portmarnock this evening but hope yas enjoy those tropical Irish waters!

B

[BOB]

C ye 2moro.

B

[Author]

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