Aim - Strength Week. The will be week 1 of 2 or 3 depending on how well I take to strength work and after nearly exclusively aerobic work up until this point.
Saturday 10th 3hr 45min Strength Ride as 3x{8 miles over gear, 4 miles, 4 miles easy} Straight into 15min hill reps 1hr recovery run
Sunday 11th Coaching swim day for www.driventotri.com
Monday 12th Gym (Strength) 6km swim
Tuesday 13th 4hr 45min aerobic ride 75min x-country run
Wednesday 14th 5km swim 90min powercranks, including 40mins solid effort 90min x-country run
Thursday 15th Day off
Friday 16th Hills reps on the bike; 2 x Bathwick hill, 3 x North Rd 3km swim - bit tired after hills
Totals Gym - 1 strength session Swim - 14km over 3 sessions; 1 aerobic, 1 threshold, 1 (rubbish) speed Bike - 11hrs over 4 sessions; 1 aerobic, 3 strength (over gearing, powercranks, hills) Run - 4 hrs over 4 sessions; 3 aerobic, 1 short hills
Summary Good week. Decided to focus on bike strength this block and run strength/speed next block dependent on when racing begins
