The goal of today was to hit the Functional Threshold Power (FTP) on the CT and then run strong with fatigued/tired legs on the Tmill. Anne executed her 16 miler on the 1.35 mile loop w/ the 'Aid Station' set up at the end of our driveway. She had an outstanding run...averaging sub 8 pace on a rolling course. She is looking outstanding for IML.
From a graphical perspective this is how the bike went down:
After two bouts of 20 min at FTP the legs began to fade, thus the 2 min attempts at 90-110% FTP w/ 1 min recovery. The mindset here was to bite of some high intensity work, which would then build the legs for a future third, fourth, etc 20 min block.The initial plan was to tackle 3-4 20 min FTP efforts pre-IML, but I am not so sure the legs will have time to adapt to this load/intensity.
Will make due w/ 2 x 20 min efforts if that is all I can put together pre-Aug 30.
Off the the above effort I hit the TMill for 6 x 400 m w/ 1 min recovery. The goal was to hold 6 to sub 6 min pace. With the Nike Lunar Trainers I felt like I was running on marshmallows; felt outstanding!
Can't wait to use a similar workout in the last Load Weeks ahead; 1 or 2 left before the taper.
Post this workout I focused on 1 leg and glute strength via mini-bands and an instability pad.
Feeling great today and excited about the 4 hr CT ride and 1:30 run that is on the docket for this Saturday! Giddy am I....
Train smart and w/ purpose today folks! Coach L
mmmmm. marshmellows. maybe a good food post-ironman? :)
ReplyDeletePost an IM...it is amazing what one can desire...Peeps could work...LL
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