07.05.17 C2 Training

Casey’s Killer Prep Plan

this was a beast – I found it really hard.

It was a 6k +5k + 4k + 3k + 2k + 1k (+097m for a HM) with restricted rates (18/20/22/18/20/22)

Targets the same as the last few days for that rate – 1:58 / 1:56 / 1:54

had a really hard time trying to keep the #3 pace and rate. Had to take a breather and then reduced the paces just to finish..

good news was a I finished and qualified for a HM (first of the season)
bad news is that it wasn’t according to pace.. grrrr

first week of the 2018 season and 115k already done :/

06.05.17 OTW

After making sure the quad we are taking for the Gardalonga regatta next week is seaworthy, we took her for a quick spin.

Nothing too strenuous, but the sun was beating down and the seat a little uncomfortable.

about 17km in all

05.05.17 C2 training

Yesterday was the daughters 17. birthday, so I found little time to do the scheduled training.
Decided rather than try to fit it in to do it a day later.

The session was a 3x5km with 2 mins rest between the intervals.
The active part was rate restricted 18 / 22 / 18 with target paces of 1:58 / 1:52 / 1:58

a very decent workout !!