Well, I've been struggling since Sunday (probably a combo of the half, jetlag and a tough two weeks on the road). I'm not that worried with the down time as the most important sessions this week are on Sat and Sun.
The plan for Berlin is broken into 3 phases - strength and endurance, lactate threshold and competition phase. The sessions have been pulled from many sources - Deek, Mona, Daniels, Rothlin, Pfitzinger and many other books/mags I've read over the last few years.
I've included 10 long runs (2hrs 30 or more), the strength phase will have plenty of hill work and some spin work on the bike. Lactate threshold/tempo sessions are a littered throughout the program and will vary in length from 8k to 16k. I've reduced the V02 max sessions and this will result in making very few appearances to the HuRT squad [don't understand the current HuRT schedule with 3 V02 max sessions in a row [Hickson, 14*3 and the MonaFartlek]. On the race front, I've only pencilled in the C2S but would like the option of a half hit-out on the 14th of Sept, it might end up being a time trial.
As mentioned, this week has been relatively easy, On Tues got out with the HuRT for 45 mins fartlek, took it easy as I was very tried. On Wed got out for 12k easy with Mike and on Thurs got out with Dan for hilly run around Darling Point and finished off with 8*100m strides. Today opted for 8k easy with Gerso and Kate (another pb 1.29 half up in the GC, there is a bit of a trend here as it seems all of Sean's crew ran quite well). I've spin tonight....
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2 comments:
14 x 3mins shouldn't be viewed as VO2 Max. I sense you're getting frustrated by the HuRTS sessions but they've always really been designed for 10kms and seem to have served your 10km time well. I'm adding strength work on Saturdays. You and Serg sound like you're about to defect to SWEAT.
....Stay Loyal Kanser, don't be jumping ship now and remember with HuRTS you have your own pacers unlike other Sweaty groups:)
Cheers
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