Key Sessions

Further to my last post detailing the theory of a training as 2 days build followed by 1 day recovery/rest, I am also aiming to complete key sessions that give me some feedback to how my condition is progressing. One of these sessions is a sweetspot bike session followed by a run interval set on grass. Today was the third such session. The aim is to build these sessions gradually. After 3 sweetspot efforts on the flat (total 1 hr 4 min at sweetspot), I set out on the run to complete 7 x 700m reps. Lat week I was picking up speed. This week, wit the additional volume, I reduced the pace to 3:55 - 4:00 per kilo. Most reps were closer to 3:50 pace and the last rep was 3:45 pace. Next session will be same volume and more speed.

This is Thursday is the final Darley Duathlon evening race. I have missed the previous 2 races due to injury and illness. I may well make this event as a training race. Some achilles pain is a worry but I have put up with this for the last 8 years! Rehab continues!