#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

 

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#40 Bike Enhancement Strength Session

The original plan for the day was to wake up at midday after working the night before and go directly to the gym, collect the kids from school and go swimming when Jack does his hour lesson.

I woke up at little earlier with the sound of a dog barking. It was Jack. He sounds sick. He has the day off school by the sounds of it.

I did get both sessions in, I was still in the gym at 9pm to do so.

Today’s Training

Swim – 2km

Warm Up

  • 2x 100m FC
  • 100m of 50m 6/3/3, 50m FC
  • 200m pull and paddles
  • 200m of 50m broken arrow, 50m FC

Main Set:

  • 200m FC
  • 200m of 50m 6/1/6, 50m FC
  • 200m FC
  • 200m of 50m 6/3/6, 50m FC
  • 300m FC

Cool Down

  • 200m of 50m FC, 50m backstroke

Gym Session – Bike Enhancement – 56min

This was the first time I had done this session. The goal over the coming three months isn’t to add extra weight but to add extra reps so the squats become 3x 30 reps and increase the cycling intensity from moderate effort to medium effort.

Warm Up:

  • 10min on bike

Main Set

  • 3x 12 squats with 30kg
  • 10min bike at moderate effort
  • 3x 12 squats with 30kg
  • 10min bike at moderate effort
  • 3x 12 squats with 30kg

Cool Down

  • 10min bike

 

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#39 First track session

As the plan for the next few months is about cutting the volume and increase the intensity, I have to keep my mentality in check.  Normally I am in the mode of more is more so when I would have an hour or two free, I would go do another session without thinking about it.

Today I woke up at midday after being awake 22 hrs the day before. I did an easy jog to my local AFL field to do a track session.  The session went well and I did an easy jog home to find I had a spare couple of hours free.  Originally I thought “Oh, I might go for a ride” but then I checked myself and stuck with the program.

 

Today’s Training:

Run – Track Session

First track session in around two years.

Warm Up:

  • 10min easy

 Main Set: 

  • 4x 800m MAD, 800m easy

Cool down:

  • 10min easy

 

Mobility Session – 25min

Swim Cords – 3x 25reps

 

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#38 Day one of becoming a bad mother fker

I took most of last week off to recover and get my shit together so I can it this week running.

Today I decided to do a Zwift race, this was my first race on Zwift and I really enjoyed it.  Time flew.  I think I will add a Zwift race in once a week if time permits.

Today’s Training

Swim – 2km

Warm Up

  • 100 FC
  • 100 of 50 6/1/6, 50 FC
  • 150 of 50 B3s, 50 B5s, 50 B7s
  • 50 MAD
  • 100 of 50 6/3/6, 50 FC
  • 100 pull & paddles

Main Set: – Four rounds of 

  • 2x 100 FC +15s
  • 100 pull with sighting every six strokes

Cool down:

200 of 25 FC, 25 backstroke

 

Bike – Zwift Race – 29.5km

With warm up and cool down a total of 37km

 

Train Smooth Cycling Power.JPG

  • Oxygen Deprivation session – 10min
  • Swim Cords – 3x 25 reps
  • Core Session – 10min
  • Mobility Session – 25min

 

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#37 Cross Country

Summary of the day:

I was supposed to start back to work today but my son was racing in the Inter Schools Cross Country so looking for any opportunity to take another day off from work, I decided to cut work and watch Jack run.

I got a good swim in and an easy run.

 

My training for the day:

Swim = 2km

Warm Up:

  • 100m FC
  • 100m of 50m 6/1/6, 50m FC
  • 100m of 50m 6/3/6, 50m FC
  • 100m pull and paddles
  • 100m of 50m B5s, 50m B7s
  • 2x 50m torpedo kick

Main Set:

  • 500m FC +25s
  • 200m pull and paddles
  • 400m +25s
  • 100m pull and paddles

Cool Down

  • 200m of 25m torpedo kick, 25m backstroke

 

Run = 7.4km – 37min

Moderate run throughout.

 

Mobility Session – 25min

Full body stretch session

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#36 Start back

So one thing that keeps popping up is people telling me to rest up.  Normally after an Ironman I would take one to two full weeks off and slowly build back.  I DNF 19km into the run so resting isn’t really all that important or needed.

Mentally I am keen to get right back into the thick of it and my body feels like I am in the middle of a normal training week. I will take it easy this week and see how I am feeling going into next week.

 

Today’s Training:

Swim – 2km

Warm Up:

  • 200m FC,
  • 200m of 25m 6/1/6, 25m FC,
  • 200m of 25m broken arrow, 25m FC,
  • 200m of 6/3/6, 25m FC,

Build:

  • 100m done as 25m MAD, 75m easy +25s
  • 100m done as 50m MAD, 50m easy +25s
  • 100m done as 75m MAD, 25m easy

Main Set:

  • 300m breathing every 5th stroke +20s
  • 2x 50m +10s
  • 300m breathing every 7th stroke +20s

Cool Down:

  • 200m of 25m kick, 25m backstroke

 

 

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