no junk miles

The third week of the base phase 2. This is the big one. 19.5 h planned.

Week 4 is a rest week, with only 10 hours of training. A chance to go for it this week then.

A nice day on Monday. "If you get a chance to ride the road in winter, take it!". This was and still is my thinking.

However, now I have more focus. "No junk miles" as they say.

Upper zone 2. Concentrate on keeping the heart rate between 130 and 145 HR.

On the rollers at night, some speed and endurance work.

Monday's training:

Endurance: Road (2 h)
Endurance / speed: Rollers (90 mins)

I'll have less time to train on Wednesday and Thursday, so on Tuesday I put in a real chunk of work.

Tuesday's training:

Endurance:
1. Run (1h)
2. Stepping machine (1h 25)
3. Rollers (1h 10)

Strength: squats and lunges

Total weekly hours after 2 days: 7 h 35 mins (300 TSS)