Road to IRONMAN - Base II / Week 3

Published on 07 February 2021

Got another week in! This one felt really good, but now I really look forward to the coming restweek. Let's cover the schedule:

Day Type Duration Content Actual Duration Distance
Monday Stretch Cords 01:30:28
Bike 00:45:00 Active Recovery 00:45:00 27,18
Tuesday Run 01:00:00 Fartlek (2x3/7/3) 01:00:00 13,5
Mobility 00:18:05
Wednesday Bike 01:00:00 LIT 01:00:00 41,14
Run 01:15:00 LIT 01:10:55 14
Mobility 00:30:00
Thursday Bike 01:30:00 01:32:38 60,02
Swim 00:26:30 1,001
Mobility 00:30:00 00:26:06
Friday Run 01:00:00 01:15:11 14,06
Bike 01:30:00 01:30:00 45,18
Stretch Cords 00:30:00 00:31:27
Saturday Bike 01:00:00 HIT (4x4 / 3+1) 00:59:01 27,14
Run 00:30:00 6x30sec Hillsprints 00:46:00 9,39
Mobility 00:30:00 00:15:32
Sunday Run 01:45:00 LR 01:45:00 21,34
CrossFit 00:30:00 00:23:48

As planned last week, I made it up to 70K for the running part! That's my biggest weekly volume so far. However, I feel like this distance just required too much time while offering too little benefit compared to more time spent on the bike. So in the following week (after the restweek), I'll try to stay somewhere between 60 and 65 kilometers per week. This should come in at around 5 hours / week. I did my 6x30 sec hillsprint workout again, which definitely felt better than the last time. Maybe just because I only did 5K as a warmup and not 8, but I'm good with the results. Here are the results for this one:

Step Type Lap Time Cumulated Time Distance Avg. Pace Avg. HR Max. HR
Warm Up 1-6 24:56 24:56 5.11 4:53 141 155
1 Run 7 0:30 25:26 0.15 3:17 153 167
Recovery 8 1:16.4 26:42 0.22 5:45 150 170
2 Run 9 0:30 27:12 0.16 3:13 158 170
Recovery 10 1:26.2 28:38 0.24 5:58 150 171
3 Run 11 0:30 29:08 0.16 3:13 158 170
Recovery 12 1:28.4 30:37 0.25 6:00 150 172
4 Run 13 0:30 31:07 0.16 3:06 159 173
Recovery 14 1:27.3 32:34 0.24 6:00 155 173
5 Run 15 0:30 33:04 0.16 3:07 161 173
Recovery 16 1:27.6 34:32 0.23 6:23 153 174
6 Run 17 0:30 35:02 0.16 3:08 157 170
Recovery 18 1:40.7 36:42 0.32 5:17 157 172
Cool Down 19 - 20 9:18.0 46:00 1.84 5:03 145 156
Summary -- -- 46:00 46:00 9.39 4:54 145 174

Another nice session I fit in was the fartlek on tuesday. I really like these to get back into more structured intervals. For this week, I did 2 rounds of 3 minutes hard / 2 minutes easy / 7 minutes hard / 3 minutes easy / 3 minutes hard / 5 minutes easy. I tried to keep the fast pace between 10K and HM pace and found my rythm between 3:45 and 3:55 per kilometer.

On the bike, I made it up to almost 6 hours (5:52), so I'm fine with that. The workouts were mostly the same I did last week, so just the basic LIT / FatMax sessions. However, I was trying to add some more diversity into these and tried to integrate some of the TrainerRoad-Workouts I did last season in my 70.3-prep. I noticed, that the Z2 workouts there contain spending a lot of time at 70% FTP and above, which is probably why I remember them being quite hard. And as it turns out, they still are. I replicated the "Townsend"-workout on thursday, and it really was quite hard. With one short break to refill my bottle I went through it tough. Harder than that was the HIT-workout on saturday tough. I was a bit tight on schedule, so I had to integrate it right after breakfast, which just was a bad idea. My go-to-HIT-workout right now is a 4x4 minute session consisting of 4 Rønnestad Intervals, which means 1 hard minute followed by 3 slightly easier minutes. The last time I did this one was before my recent FTP test and went really great. This time however, it was super hard. I made it through, but only the first interval was how I wanted it to be and I didn't manage to finish the other three staying seated. I guess the biggest problem on this was the early time, I'm just better on such workouts in the afternoon or evening. But I also didn't focus on any HIT-workouts in this block so far, so the increased volume may also add its part. Anyways - in the coming FTP-test next week, we'll see some results. I expect a slightly higher value than last time, but not as big of an increase as 4 weeks ago.

Besides that, nothing fancy happened this week. I did get a nice swim in tough! On thursday, we got some sun around lunch, which I thankfully used for a quick dip in my break from work. I wanted to get 1K on my watch so I ended up doing some bonus laps in the end, which the GPS didn't recognize. So I think I came in at around 1.2K and managed almost half an hour in the lake. Can't wait to see the temperatures go up again!

The next week is gonna be my restweek. I'll be doing another FTP test on thursday and I've got an appointment for my performance diagnostic on saturday. I'm not quite sure how much I'm gonna drop my volume and intensity just yet, but I think I'll take the word "recovery" seriously this time.