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OS wk 14 Sun TT change

rstrangemdrstrangemd
in Coaching Forum 🧢

Flying down to the Florida Keys on the final Sunday of the OS plan. I am thinking that I would make better use of my time by replacing the Sat bike with the 10K TT. Thoughts?

Comments

  • Coach PatrickCoach Patrick
    Rob -- Twenty demerits for mentioning a warm and sunny place to Coach Frozen P. image Your plan sounds perfect. So friday is OFF, and Thursday can be light as well..maybe just some Zone 3 ride time. Be sure to check out the pacing info in the Run Section of the Wiki for the Half Marathon, etc!
  • rstrangemdrstrangemd
    Sorry- I know we aren't having quite the winter as you but we were teased yesterday with 72 degrees and sunshine. Today we are headed back down to the 20s with snow and ice. Kids are out of school (again).
  • rstrangemdrstrangemd
    Coach P - lookingat the plan for Thursday (OS wk 14 Int) you suggested above some zone 3 time for Thursday's bike - is that in addition to the bike TT?
  • Coach PatrickCoach Patrick
    Robert, my bad I thought the Bike test was Wed, not Thurs!!! I would try to get the bike test to Wed...cut sunday short or totally OFF...so you can accelerate the week by a day...I don't want you racing a half just 48 hours after the Bike Test if at all possible! Let me know!
  • rstrangemdrstrangemd
    OK - since Bike workout was planned for Tuesday and you suggested moving Bike test to Wed I decided to workout on my Halo swim trainer (I already had Sun and Mon off according to the plan). I needed to do something. Today's bike test felt great FTP 253=> up to 261 and VO2 max up to 335. Looking forward to the run 10K TT Sat. Any suggestions for this Thurs/Fri in the interval?
  • Coach PatrickCoach Patrick
    Rob, nice work...I would go HALO or off tomorrow...then Friday is a short 30' run with 4 x 1' (3' easy) at goal race pace for Sat. Then rest up and get ready for the fun!!! image
  • rstrangemdrstrangemd
    check and check, Halo swim trainer yesterday and 30' run today. Now for 10K TT tomorrow. I looked in the Wiki for tips on pacing the 10K TT but could only find 5K and full marathon pacing. Under what category heading in the run wiki will I find the 10K and half marathon pacing tips?
  • Coach PatrickCoach Patrick
    Robert, we don't have any 10k pacing tips right now. My advice would be to get in a thorough warm up. Then run the first Mile at 10" off your goal pace...then Mile 2 at 5" slower...then Mile 3 @ pace...then you are building your effort over the final 3 miles. You should use your Zone 4 pace as a target or you can go to http://attackpoint.org/trainingpaces.jsp?eqdist=1500&vdot=31 and enter your vDOT to get a predicted 10k and try to beat that!
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