After IML I took about a week off from training and then worked back into a rhythm. Training for IMF officially commenced on September 14th. Since then I have averaged 6 hrs and 40 min of training per week.
I have been dialing in on more higher threshold efforts w/ an emphasis on strength/power. The frequency has been 2 to 3 sessions a week regarding organized strength sessions.
Today reflected the 'less is more' methodology for sure. Below is a quick breakdown of how this day broke down:
- 3 x 10 min efforts at a norm power of 310 watts and an ave HR of 140
- Between each 10 min block the following strength regimen was employed:
Walking Lunges w/ 20 to 30 lbs...32 reps
Push ups w/ 10 to 15 lbs row...12 reps
Deep Squats w/ 20 to 30 lbs...15 to 20 reps
Dynamic Forearm plank...1 to 2 min
- 3.50 miles at tempo/threshold pace; 6:37 ave pace...146 ave HR...
Sensing momentum building. Will be dialing in on a 15-17 miler at 7 to 6:50 pace and a 2 HR IMF race simulation ride before Take Flight this weekend w/ another strength session similar to the session noted above.
My only concern at this point is fine tuning my 'shark fighting' skills per my encounter in 2007 w/ SonniD at my side... ;)
Stay strong and stay focused...Coach L