Week 19 - Rest Week But Not a Rest Week

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07/05/12 - Rest Day


08/05/12 - 5km Time Trial (Swansea Bay)


I missed out on the this race last year as it clashed with another race, so I was keen to race it this year. My PB was 21:21 last time so I wanted to know how far forwards or backwards I've come. Thankfully I've moved forward and I posted a 20:49. I was very please but I did run out of juice for the last 300 meters, I probably went out that little bit to fast, but I know where I need to work. Considering all my training for the half Ironman has been endurance based I wanted to know how my body took to a speed session.


I was really happy with my time in this speed race, I averaged out at 6 and half minute miles and I'm surprised my legs worked that quick since the type of training I have been doing, I even managed to get a best pace of 5.23 minute mile pace, but I wasn't going that quick for long. The big dip in the middle was the turn point, so I needed to slow down to get around the cones. This is the first time in a long time that I've also noticed my heart rate so high, I was in T6, which is a new zone for me, my heart rate went up to 191 BPM, and averaged out at 180 BPM. I know my legs are going to be stiff in the morning!


Session Details

Duration 00 20 49
Distance 3.15 Miles
Average HR 180 BPM
Max HR 191 BPM
Average Pace 6.31
Best Pace 5.23
Calories 442


09/05/12 - Interval Cycling (Spin Bike)



This was a quick 40 minutes intense session on the spin bike, I wanted to turn my legs over before the weekend and this interval pyramid session is brilliant. It is made by Audio fuel and it written by Chrissie Wellington so it must be good right?.

 The Pyramid was:

Warm Up
1 min HARD
1 min RECOVERY
2 min HARD
1 min RECOVERY
3 min HARD
1 min RECOVERY
4 min HARD
1 min RECOVERY
5 min HARD
1 min RECOVERY
4 min HARD
1 min RECOVERY
3 min HARD
1 min RECOVERY
2 min HARD
1 min RECOVERY
1 min HARD
Warm Down


This was an ideal session for me, I did the 2 x 4 minute interval out of the saddle, which made me work harder, but I'm used to the 10 minutes sets now so 4 minutes was a breeze. I got to zone T4 on the heart rate so it gave me a good work out. Rest is the key now ready for race day on Saturday.

Session Details
Duration 00 45 00
Distance 15 Miles
Average HR 133 BPM
Max HR 159 BPM

10/05/12 - Rest Day

11/05/12 - Rest Day

12/05/12 - Cycling (Tour of Pembrokeshire Sportif - 75 Miles)



See Race Report HERE


13/05/12 - Rest Day

Week 19 Totals
Cycling - 93.18 Miles
Running - 3.15 Miles
Swimming - 0 Meters

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