Week 7

This week was a focus on properly recovering from the EN President's Day Weekend Bike Challenge to be ready for the Week 8 FTP test and to continue slowly ramping up the run mileage. This is how the week looked:

Monday: Third and final day of EN bike challenge. Wrapped it up with 2x20' FTP intervals. Total ride IF=.942, TSS=97 for the hour ride.

Tuesday: Rest day - did some core work and stretching in the afternoon but that was it!

Wednesday: 40' run/walk with 2 x 10' of easy running at lunch. Core work in the evening.

Thursday: Early morning trainer ride as 2x12' @ 297/295, then 15' @ .87 IF. Total ride IF of .92 over the 1 hr. Legs still fatigued from weekend rides.

Friday: 30' of pilates in morning before going to pool for a short (1000m) easy swim followed by 45' of deep water running with 4 x 6' fast intervals

Saturday: Strong & comfy 90' ride on the trainer as 2x14' @ 294/294, 7' @ 326, 2x15' @ .872/.853. Brick run/walk followed.

Sunday: Complete rest. Did a little light stretching but focus was on being ready for Monday morning's FTP test.

And the data for week 7:

• Time spent training: 5:53
• Time spent at or above FTP on bike: 1:34
• Avg bike Intensity Factor (% of FTP) = .931
• Mileage: 83
• Training Stress Score (TSS): 443
• Chronic Training Load (CTL): 61.4 TSS/d
• Training Stress Balance (TSB): -26.4
• Weight: 173 lbs
• Functional Threshold Power (FTP): 271 watts
• Vdot: Won't test until March

Performance Management Chart (PMC) through week 7: