Reorginaizing SC week 08 for my schedule and testing

tspinner21

So in lieu of waiting until week 12 of the SC plan, I'm going to use Week 8 this week to establish my base line.

Saturday: the HR bike TT (Tuesday workout) --- I have some bike issues (No top chain ring), so I'll see what I can get done.

Sunday: Rest/Core

Monday: HR Run TT (Thursday workout) --- I have enough time to complete at lunch! :-)

Tuesday: Swim TT --- I'm concerned about my back doing the 1000-yrd swim (can I do a 500 yrd instead?)

Wednesday: Rest/Core

Thursday: do the Saturday bike at lunch (only 90min time limits) then run in the evening

Friday: Sunday workout with the mile repeats.

Saturday: Rest/Core

Sunday suggestions? normally I would've expected to swim, but my back my not approve....

Thoughts appreciated!!

 

 

 

Coach Patrick

Thomas, that week looks great, and we recommend accelerating the testing to get integrated quickly. As for the swim, an alternative is 10 x 100 with 10 seconds rest after each...you can still average out the time without endangering your back. Please keep me posted!

tspinner21

Posted By Coach Patrick on 01 Jun 2015 05:37 AM


Thomas, that week looks great, and we recommend accelerating the testing to get integrated quickly. As for the swim, an alternative is 10 x 100 with 10 seconds rest after each...you can still average out the time without endangering your back. Please keep me posted!

Coach here is the testing follow-up:

Bike TT: 40min; 11.71miles (avg speed of 17.3mph and avg HR of 165bpm) 

Strava url: https://www.strava.com/activities/314750845

Run TT: 5k; 32min 55sec with an avg HR of 164bpm

Strava url: https://www.strava.com/activities/316903124/overview 

tspinner21

Coach P, 

Updates are in Red, new plan is in Green. Any thoughts?!

Posted By Thomas Spinner on 29 May 2015 05:03 PM

So in lieu of waiting until week 12 of the SC plan, I'm going to use Week 8 this week to establish my base line.

Saturday: the HR bike TT (Tuesday workout) --- I have some bike issues (No top chain ring), so I'll see what I can get done. Completed

Sunday: Rest/Core Social Ride ~17miles easy 13.3mph

Monday: HR Run TT (Thursday workout) --- I have enough time to complete at lunch! :-) Moved to Tuesday (Grad school monday night... forgot after the holiday, I would've been dead for class )

Tuesday: Swim TT --- I'm concerned about my back doing the 1000-yrd swim (can I do a 500 yrd instead?) Completed the HR Run TT, Swim TT to be moved to Thursday

Wednesday: Rest/Core

Thursday: do the Saturday bike at lunch (only 90min time limits) then run in the evening Swim TT now planed

Friday: Sunday workout with the mile repeats. No Change

Saturday: Rest/Core 

Sunday suggestions? normally I would've expected to swim, but my back my not approve.... Saturday bike now planned

Thoughts appreciated!!

 

 

 

Coach Patrick

The plan is great. I like the rest, the testing across the board, and you still get the quality Saturday ride in (albeit on Sunday). Make sure Monday is for resting!