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Satish week 17 int HIM plan

Satish PunnaSatish Punna
in Coaching Forum 🧢

Hi coaches

so last week was my big (ish) tri week , slightly complicated by weather.  Not nearly as big or epic as some I have read on the forums, but the most I have ever done in 1 week and it still allowed for recovery from my half marathon.

This is how the week went:

Sunday - half marathon- about 3.5 minutes slower than my pb on this course but well paced I think for my current ability.   

Monday off

Tuesday: swim 52', 2750m

Wed: ride outdoors 3hr, 82k .70 IF, run later that day 35' easy 6.5k

Thurs: swim  2200m, ride outdoors 3hrs 84k, .71IF.

Fri: swim 2150m, treadmill run 3miles EP then MP.  stopped at 42' because right quad and left calf were getting stiff

Sat: swim 3300m, 3hr trainer ride .71IF

Sunday: 46'/9k run on next week's duathlon course  ( with one loop (2.8k) at HMP). (legs felt a bit tired but otherwise great!)

Total for week: 2hrs/23k run, 3hr/10400m swim, 9hrs bike 

I am happy with how the week went and I don't feel overly tired today (Monday) .  I especially think the technique oriented big tri week swim workouts helped me make swimming gains.

Now as for the upcoming week (week 17), I have signed up for a duathlon (5k run/20k bike, 3k run) on Sunday.  So I am not sure how I should do the saturday long FTP workout.  The weather at the moment is looking great so I will probably be able to ride outside.  Should I just do a 3hr ABP ride, instead of the FTP stuff?  I could do the FTP intervals on my trainer and then go outside as an alternate plan. I was also wondering if I should go out and put some bike miles in after the race on Sunday?

I intend to do the other days of the week as written on the plan unless you suggest otherwise. 

Thanks! 

Comments

  • Coach PatrickCoach Patrick
    @Satish, GREAT Work...doing it indoors makes it that much harder!!! Seriously. image I say you do regular week but replace Wed FTP ride with a 90' ABP session. Then do long run on Thursday, swim only Friday. Saturday do intervals of FTP as listed, but keep ride to no more than 3 hours. Sunday race, then an easy 1-1.5 hour cool down if the weather is nice, all in zone 1 or 2!!!!
  • Satish PunnaSatish Punna

    Thanks Patrick!

    Incidentally, when will the dates for the 2014 rally in Arizona be finalized?  I would like to attend but need several months notice to book the time off. 

  • Coach PatrickCoach Patrick
    @Satish, probably not until January 2014...but you can lobby early if you want!!! image
  • Satish PunnaSatish Punna

    Thanks.  It would be great to know.  My vacation/work schedule is done on an almost yearly rolling basis. 

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