Week 40

Both plans had a decent amount of high intensity last week. The Birkie plan had an intensity week with 3 interval sessions in 5 days while the general plan focused on a TT or race effort on the weekend. This means we want to focus on recovery distance training for the first 3 days of this week by working back in some slightly longer distance workouts that are exclusively L1 pace. This will help with recovery and help us check back in with our aerobic efficiency. 

The latter half of the week focuses on some higher quality sessions with a race-fitness boosting L3/L4 combi session and two strength sessions for the Birkie plan. The general plan will get the first steady state interval session we have prescribed in a long time along with a sprint intensity and strength based lifting in the afternoon.