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 :/
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
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 !!