Another strong week. We want to be resting Monday after the race. I do have a Tuesday evening session you could join if you wanted. Same time as track. Similar location this week. But if you prefer I can give you a session you can do closer to home and during the day. Some long sessions in there but ultimately that’s what we are working on, that endurance. Any problems let me know. Happy New Year Mitch.

133 Points Achieved

I feel this week went really well without any issues, my HRV has taken a dump this week and my watch has said I’m strained pretty much since Monday – although I feel OK honestly, don’t think I’m carrying any more fatigue than usual.

I was thinking about training level and I think if you’re happy I’m making improvements, I’m happy to just stick to the plan and not go too crazy.

Great work Mitch. I’m happy. As you know you’re the first triathlete I’ve worked with so it took me a while to pick up on that cycling switch. But I think it feels right now and the level you’re working too at this stage of the plan also feels correct. We can continue to progress and add to it as the weeks go by. Awesome work.

MONDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

TUESDAY

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28pts | Pyramid Hills

28 POINTS

This session should last 40 minutes. Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.

So you might reach lamppost 12 in 20 mins, then next rep will be to lamppost 11, then 10, then 9 and so on, eventually returning to 1.

Use the downhill as your recovery. You should be working at an RPE of 8 up the hill, and a 3 downhill.

A tough session so important to pace yourself well. If you really want to make it challenge, push the pace downhill as well.

15pts | CrossFit

15 POINTS

A good way of getting in some strength work but also some additional cardio!

43 Points
TR 70%
Decided to get a crossfit out the way this morning, was a bit cardio heavy but was non impact. Loved the hill session thank you, really just felt stronger as the session went on and the new shoes are awesome thanks!
A great day of training and really well done on the hills. Nice to mix it up from the track. We do a hill session once every 3 weeks in that location so it’s always an option. Glad you like the shoes as well. I would say save them for efforts and races. Then you get to appreciate them more when you lace them up. Then use your others for the easy runs. Well done Mitch.

WEDNESDAY

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15pts | 45 Mins Spin Class

15 POINTS

45 Mins @ Varied Intensity (RPE: 3-9)

A great way to get the heart pumping to some banging tunes. Have fun 😁

15 Points
TR 60%
A very difficult workout today, apparently one of the female pros using these intervals to boost FTP.. not sure going into what felt like 2 mins of anaerobic effort at the end of 6min blocks x3 is going to boost ftp, but I survived it haha.. I do enjoy having the freedom to pick these workouts as I see fit, knowing im in pretty good hands to as its a pro library mostly.. All good fun!
Sounds like my cup of tea and quite a bit of fun. Thank you for educating me too as I’ll be honest, I didn’t know what FTP was. The term they use in running is lactate threshold. Well done Mitch. Another good workout complete.

thursday

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15pts | CrossFit

15 POINTS

A good way of getting in some strength work but also some additional cardio!

15 Points
TR 55%
Had a session booked for crossfit today so will do a rest day tomorrow instead. Hope that’s all OK with you. I know vo2 max is not really an issue for me but sadly my running dropped down to 52 this week, although my bike has shot up to 60 lol..
No worries about the switch that is fine. I’m surprised the running VO2 Max dropped as you’ve been working hard. Just to confirm you’re not running less on this plan that previous right? I think you said you did more 60 mins easy before with the last coach. Let’s keep an eye on it though. The fact we’ve dropped the cycling quite a bit, might allow us to add an extra run in there if we feel it’s needed. And I was told the other day running straight after jumping off the bike is really beneficial. So it might be the case we add a 30 min run in straight after a long bike ride? As I say we’re saving mins now on the bike so that could work. I won’t add it in just yet though. Well done on the CrossFit.

FRIDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
TR 50%
Lacked in energy for this one even though I had fueled well in the morning and had 2 gels with me. It felt slow and sluggish but got it done and I guess thats what matters, enjoyed being out and listening to a wrestling podcast haha – guilty pleasure.
Some days it just feels tough for no apparent reason. But getting it done is the most important thing. So well done Mitch. Last time I watched Wrestling it was Hulk Hogan v Ultimate Warrior.

SUNDAY

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24pts | 120 Mins Bike (Triathlon)

24 POINTS

120 Mins @ Easy RPM (RPE: 2)

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

24 Points
TR 60%
Hit 2 hours bike with 10min warm up, 100mins at 210watts (upped from my usual endurance rides at 204w) then 10mins cool down, really happy with this as I felt ok and my HR didnt drift by much more than about 5%.. gonna keep it like for this for a bit and keep slowly upping it.
Nice. You’re 80% of the race distance here, so agree, we don’t need to be smashing out more than 2 hours and just checked the HR data and looks really controlled. Excellent work Mitch.