13th - 19th April

4 weeks out, how did that happen? This is when I like to put in the big session in the plan. That being Saturday. Hopefully that is achievable from an availability perspective. Monday track likely to be worth more than 20pts depending what they set (I’ll be resting), I’ve added in a 3rd run as well, but any issues just let me know. Feels like a decent weekly target at this stage of the plan. Keep going Mitch, so close now.

156 Points Achieved

MONDAY

28pts | Club Intervals

28 POINTS

It all depends on the nature of the session as to how hard you want to work. The longer the reps, the slightly slower the pace will be. Or if doing hills, focus on RPE rather than pace. But you always want to be working hard to ensure you make the necessary gains.

25 Points

Fatigued legs so just held back slightly tonight. Feel like a quality session with a bit of fatigue in the legs cant be a bad thing! Id say half a warm up and half a cooldown in terms of time completed.

Decent volume though in the session though which is ideal for you, and sometimes good to run on tired legs. Definitely worth more points that we had in the plan so that’s a good thing.

TUESDAY

27 Points

Moved Thurs spin to today, 90mins with 2 x 30min at tempo pace. Not too bad, still in my deficit, think im losing weight but the scales are fluctuating currently not a clear indication of downwards movement yet.

Another strong session, well done Mitch, excellent way to start this week.

WEDNESDAY

12pts | 40 Mins Run

12 POINTS

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

14pts | 45 Mins Swim

14 POINTS

It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 45 minute swim replaces an easy 45 minute run and takes away any impact. Ideal if you are struggling a little with injury.

14 Points

45min swim done, missed this run by going to see if I can squeeze it in somewhere. No swim Sunday this week.

Good work on the swim Mitch

thursday

30 Points

Almost 90mins, main set – 30s sprint, 1mins rest and repeat x30

x 30??? 🤯 You’re quads must be pumping right now. Impressive work Mitch.

FRIDAY

SATURDAY

27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

30pts | 150 Mins Bike (Triathlon)

30 POINTS

150 Mins @ Easy RPM (RPE: 2)

Important to get some decent time on the bike given on race day that will be your longest discipline.

33 Points

Today I did 80mins on the bike, which was 3 x 15mins at threshold main set and 30min run.. I didn’t quite have the massive session in me (deficit is working though, I’m not going too hard on it and its very slowly knocking off the weight)!

It’s important to listen to the body, especially if you are working at a calorie deficit and glad it’s paying off.

SUNDAY

18pts | 60 Mins Swim

18 POINTS

60 Mins Swimming @ Easy Pace (RPE: 3)

It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 60 minute swim replaces an easy run and takes away any impact. Ideal if you are struggling a little with injury.