Week 5 Numbers

Five weeks of the Endurance Nation Out-Season program done and I'm continung to see some good stuff happen to the fitness (bike only since I can't do the run workouts yet). I'm consistently exceeding my week 1 FTP test (271 watts) in every FTP interval during my bike sessions. Last week, I was averaging in the mid-290s for all of my 2x12' and 2x15' FTP intervals. So, with 2 weeks to go until the next FTP test, I've decided to make the push to hit 300 watts at the week 8 FTP test. It's going to be very tough but no one ever said triathlon was easy, especially to get to where I want this year.

I also did my first run in 8 weeks! The injury seems to have healed so I put it to the test by doing a 30' run/walk workout (10' fast walk / 5' easy run / 5' fast walk / 5' easy run / 5' fast walk). Mentally it felt awesome. Physically, well, the good news: no deep groin pain like I was experiencing (had a little hip flexor soreness/tightness); the bad news: I'm so out of run shape! I've got a long ways to go to get back to the paces I was running and to meet my run goals for the year, but I know I'll get there. I just have to be patient.

Here's the data for this week:


Time spent training: 6:57
Time spent at or above FTP on bike: 1:43
Avg bike Intensity Factor (% of FTP): 92.6%
Mileage: 93.5
Training Stress Score (TSS): 499
Chronic Training Load (CTL): 54.1 TSS/d
Training Stress Balance (TSB): -19.2
Weight: 174.5 lbs
Functional Threshold Power (FTP): 271 watts (guessing it's about 295 watts now)
Vdot: Won't test until March


PMC through week 5: