My training for the week. Didn't have the opportunity to carry out a workout on Sunday, so moved it to Wednesday.
Monday - 1000-1000-1000-650-650m at 20km/h with 2% incline with 3:00 jog rest (about 2:30 between the last two) at same incline, at about 8.7-9 km/h. Treadmill.
Tuesday - 6.2km continuous, first 6km at 18.5 km/h, last 200m at 19 km/h. Treadmill, 0% incline.
Wednesday - Lunch: weight training/sprint drills. 3 sets of 10s wall sprints; sets of around 5 reps of rear squats with weight 50-60-70-80-90kg (including bar weight); 4 reps with slight rest between of clean and jerk with 30kg weight; two sets of 5 reps of clean with slight pause between each rep, weight 40kg; 2 sets of 10 arm turnover whilst sitting on floor.
Evening: Indoor track. 7 x flying 30m, 3 min walking/standing rest between each, 5 min rest between 4th and 5th. Timing is imprecise, but in something like 4-4-4-4-5-5-5s. Further 5 min rest then 100m in 14s. Further 5 min rest then 200m in 29s. Some bounding and skip drills as warm up and warm down (usually do these before and after sprint work, just hadn't mentioned it before).
Thursday - 2000m - 1000m - 1000m - 1000m at 20 km/h with 0 -1 - 0 -1% incline, with around 3:00 jog rest around 9km/h with 0% incline. Treadmill.
Friday - 500 - 500 - 500 - 400 - 400 - 400m at 20 km/h with 6% incline except last one with 7% incline.
About 2 x 5 km easy cycling on Monday - Friday (morning and late afternoon, with the running around lunch as usual except Wednesday).
I have done some weight training on Wednesday's for three weeks now. Never done it before, so trying to focus on good form; cannot do deadlifts at the moment because my form is no good! Hoping to improve my raw speed, which is not great currently.
Monday and Thursday's workouts may look a little strange! The idea of Monday was to push the boat a bit and do some VO2Max work at a faster pace (1% higher gradient) than I've managed before; a big leap to do some 1km repeats at that pace, but was happy to do 3 plus a couple of shorter repeats afterwards.
The idea of Thursday was a kind of hybrid tempo and VO2Max workout, to do some training at the slightly slower pace of 20 km/h with 0% and 1% incline, the latter being what had previously been what I used for VO2Max work, the former being the top end of tempo interval pace.
Other than that, was happy to progress by 0.5 km/h from last time in Tuesday's tempo run, and felt invigorated as usual by Friday's anaerobic stuff. If only I could run at that pace on the track; my mechanics have a long way to go I think, even if my aerobic and anaerobic systems might be able to cope!