#41 Anaerobic Capacity

Today was another day that didn’t go the way I had planed.  Jack was home again from school.  I had a 90min ride, a 2.2km swim and a run to do as well as coach my son’s soccer team.

Today’s Training Session

Bike – 90min

This was done on Zwift. A anaerobic capacity ride that really helps complement last nights bike enhancement gym session.

Warm Up

  • 10min easy

Main Set:

  • 45min @180-190 watts
  • 5x 1min MAD, 4min @130 watts

Cool down

  • 10min easy

Tim Egge INtervals.JPG

Traning Data Train Smooth.JPG

 

Swim – 2km

Warm Up:

  • 100m free
  • 100m with fins done as 50m broken arrow, 50m free
  • 100m with fins done as 50m 6/3/6, 50m free
  • 100m pull and paddles
  • 100m free done as 50m breathing every 5th stroke, 50m breathing every 3rd stroke
  • 2x 50m torpedo push off and kick until fully exhaled, finish length freestyle

Main Set:

  • 3x 400m+15sec

Cool down:

  • 200m choice

 

Core Strength Session – 10min

Swim Cords – 3x 25 reps

 

Watch Today’s Vlog

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s