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Robert Plohg's Micro Thread

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Coach P, 

Need guidance on Wk8 and Wk9 of my 70.3 intermediate plan.  Next week I begin Wk8 which has a big day/race rehearsal on Saturday and then rest day on Sunday. Outlined below is wk8 and wk9 for me with my questions to you in red font.  

Week 8:

  • Monday: Swim
  • Tuesday: Bike test & optional brick run
  • Wednesday: 
  • Thursday: 5k run test. I won't do this test. I locked my Vdot in about a month ago with a 1/2 marathon. What would you recommend in place of the 5k test?
  • Friday: 45 minute uphill run
  • Saturday: Big Day/Race Rehearsal - Have to move this to Sunday as I am out of town. I plan on taking the day off or swimming - agree?
  • Sunday: Big Day/Race Rehearsal

Week 9:

  • Monday: Swim + sixty minute threshold run (2x1 mile @z4/TP) - Is this feasible after a big day? What do your recommend? Any other changes I should make to week 9?
  • Tuesday: 40 minute LRP-MP run w/ strides + swim
  • Wednesday: 95 minute threshold/FTP bike + 30 min brick run at HMP
  • Thursday: 90 minute run w/ threshold work
  • Friday : swim
  • Saturday: 30 min run + 3 hr bike w/ FTP & ABP work



 

Comments

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    Coach PatrickCoach Patrick
    @Robert, most excellent use of the Micro thread!!! I think that I would do 2x1 miles (3') on Thursday. Friday is swim. Sat off. Sunday is big day. Monday is just the hill run (from friday). Then rest of the week as planned!
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    UnknownUnknown

    Coach,

    Wheels came off this week. Got sick (virus) and haven't been able to do any training since Tuesday. This was week 8 of the 70.3 intermediate plan for me. Read through the modifying your week due to illness but wanted additional insight/guidance....

     Week 8 schedule (red font indicates missed training due to illness):

     

    • Monday: Day off
    • Tuesday: Anaerobic bike work out (1:15) and 15 minute LRP brick
    • Wednesday: Swim
    • Thursday: 60 minute FTP run (2x1 mile)
    • Friday: Swim
    • Saturday: Day off
    • Sunday: Big Day/Race Rehearsal

    I feel like my body is ready to get back at it.  Outlined below is what is on deck for week 9.  Would you make any modifications with week 9 schedule considering I have not done any training for almost a full week? Should I try to get the Big Day in this week or just wait until week 11 where it is prescribed again?

    Week 9 schedule:

    • Monday: 60 min FTP run (2x1 mile) & 60 min swim
    • Tuesday: 40 min LRP-MP run & 60 min swim
    • Wednesday: 90 min FTP bike & 30 min LRP/HMP run
    • Thursday: 90 min FTP run (2 x1/2, 1x1 mile)
    • Friday: 60 min swim
    • Saturday: 30 min run & 180 min bike with FTP work
    • Sunday: 120 min ABP ride

     

     

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    Coach PatrickCoach Patrick
    @Robert, thanks for the detail!

    * Monday = Swim as scheduled, easy 30' run (only if you feel it).
    * Tuesday = Interval run only.
    * Wednesday = FTP Bike only.
    * Thursday = IDeally the run as listed, if not do the work in an hour.
    * Friday / Sat / Sun as planned, no need to substitute in the big day, etc.

    Keep me posted!
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