login
View profile
Add to friends
Go to training log
Go to race log
Send a message
View albumThere must be a muscle in here somewhere...
June 5
June 6
- 30m
- -----
- -----
30 minutes at RPE 3 run in reverse direction as yesterday.
- 30m
- -----
- -----
Recovery
4 x 300 (300 easy, 300 kick, 300 easy, 300 pull)
June 7
- 30m
- -----
- -----
30 min spinning with 3x 60 second accelerations spaced 5 minutes apart. Complete cool down.
June 8
- 45m
- -----
- -----
45 minute short ride with some hills if available. Non climbing effort keep to RPE 2-3.
- 30m
- -----
- -----
1000m time trial, compare with last month.
June 9
June 10
- 45m
- -----
- -----
10k race, all out. Try to negative split each half, that is run the last 5k faster than the first 5k.
If you're using a heart monitor, note the average (not max) heart rate for the race. This should correspond to somewhere around RPE 7-8.
Stretch well after racing, take in fluids (not made from barley) afterwards.
June 11
- 45m
- -----
- -----
45 minutes spinning at RPE 3, include 6 x20-second accelerations to top cadence spaced about 5 minutes apart.
- 45m
- -----
- -----
Long day
wu: 500 continuous, then 5 x 50
main: 1 x 1500, RPE 3
cd: 3 x 75, each slower than last
Add to friends
Processing your request, please wait...
30 min spin at RPE 2-3.
30 min at RPE 3 with strides.