For my training, the weekend represents the significant amount of training hours that i will post during the week. In peak mode, sometime in late may, early june, i will likely book 15-16 hours of training of which about 9 will come from the weekends.
This weekend was a good one with a good "long-run" on saturday and a long spin on sunday.
The saturday morning run was designed to be 1 hour and 15 minutes. Each Saturday from here, we will add about 15 minutes to these runs. Again, the run is broken down into pieces, which keeps the boredom away and forces the body to react and adapt to different stressors, rather than simply building endurance at one speed. The first 20 minutes i build from zone 1 to low zone 2 heart rate - for me this means building from 120 to 152 over a total distance of 3.95kms, then i did 9 mins at a steady 4:47/km pace and 1 min easy, 9 mins steady at a 4:53/km pace and 1 min easy. Next 10 min set was done as 5 mins moderately hard at 4:47 again, although now I was into the wind and then 5 mins easy at 5:27/km. Finally finished with a steady uphill climb for the final 20 minutes, which was done at 5:23, then a warm down. In total, i completed 14.24kms in 1hr 14 minutes. As you can see, one of the things I need to do will be to ratchet up the speed in fast paced periods.
Sunday I did the Wattsup session again, this time we were in Disneyland in Florida for the half ironman course. A relatively flat grind. I went trying to create a negative split and this time I have achieved it. For the first 90 minutes, I booked a watts reading of 239. Broken into two segments, I cycled the first hour at a level 1 heart rate, averaging 126 and max heart rate of 141, the next 30 minutes was an avg of 140, and max at 151. So the first 90 minutes was quite a relaxed ride, with limited hill work, there is certainly no need to spike the heart rate. For the last hour, I was able to crank it up just a bit, as I rode mostly in zone 2, avg 151 and max out at 161.
A solid ride of 80 kms, in just under 2:45, avg watts of 243 for the entire session (means 247 for the back half) and over 2200 calories burned all before 10am on a sunday morning. A great start to the day.