build 1 week 2
Last week was build 1 week 2. Like the previous week, the focus is 2 interval sessions. In addition I will do a TTT practice at the weekend.
After the event at Yahiko Keirin my basic plan is:
Monday: recovery
Tuesday: intervals
Wednesday: recovery
Thursday: intervals
Friday: recovery
Saturday: TTT
Sunday: rest
Hard day, easy day, hard day, easy day...
However, rain on Tuesday and Friday brings the two interval sessions together on Wednesday and Thursday. Minimum recovery between sessions makes for very hard training.
My facebook on Thursday post:
昨日と今日もインターバルトレーニングをしました。昨日は20分x2、今日は15分x3のインターバルでした。ターゲットは95%FTP。一時間でそんなハードトレーニングができるのは勉強になりました。来週ははじめてVO2maxインターバルする予定です。楽しみかな!?
Yesterday and today I did interval training. Yesterday 20 mins x 2, today 15 mins x 3. The target is 95% FTP (a pace of roughly 305W, 170 HR, 40 kmph). I came to realize that you can do hard training like this in just an hour on the road. Next week I'll do some VO2 max intervals for the first time. Not sure if I'm looking forward to it or not!
Friday is easy and Saturday off. Ready in time for TTT on Sunday morning.
The TTT looks good. We seem faster this year. Averaging around 44 kmph.
One more TTT training next weekend. Uchinada TTT and RR on the 28th ...
Monday: Road 2 h 30, Rollers 1 h
Tuesday: commute 30 mins, rollers 1 h
Wednesday: intervals, z 3 isonobe, commuting, 4 h
Thursday: intervals 2 h 40
Friday: Road 1h, rollers 30 mins
Saturday: rest day
Sunday: TTT practice (2h) post ride (2h)
total (17h / 17.5 h target)
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