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wk 11 int. IM guidance

Coach Patrick,
My only day this week that I have fully off from work (ie can do the "big day" ) is Wed. What is the best way to readjust my week workouts that will allow me to do the "big day" on Wed and still get in the long run and the other stuff I need to do? I'm currently in week 11 of the intermediate ironman plan with my IM scheduled for 29 June ( Also I'm scheduled to do Devilman lite -.8 m S,40 m B, 7 m R 2 weeks from this Sunday- should I use this as "kind of" a big day instead and forget the "big day" this week?). Thank-you

Comments

  • David, I only just saw this...I'm not sure what you did… Show me and I'll sort you out.
  • Coach Patrich,

       Here's what I did this week: Ran AM/swam PM Tuesday, Long bike (4 hr) Wed+35' brickrun, 110' run Thursday (I know you don't like that after the long bike but I felt it was my best chance to get it in this  week). Not many days left this week(planning to run/swim tomorrow)- only the week-end left.

    One thing to add because of work and recovery (I'm a  few months shy of 60) I always take Mondays off. How should that change my week (currently on week 11 intermediate IM plan)?

            Thanks,

                 Dave

  • David - thanks for getting me up to speed. I think that tomorrow you should swim only, and then your Saturday should be the ride originally planned for Sunday: ABP!

    You can add a 30 minute run off that bike on Saturday. Sunday should then be the interval run that we missed this week. And Monday is off.
  • Patrick,
    I did the interval run on Tuesday per the plan. On Sunday I was planning to do the FTP bike. Thanks for getting back to me.
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