Week 10 - Halfway through the OutSeason Training Plan!

Not much to report this week other than some good, solid work was put in. I'm nailing the prescribed bike workouts, sticking with the plan to swim at least 2x per week (one for drillwork, one for speed) and began throwing some intensity into a couple run workouts. It was capped off by some tough weekend workouts to give the CTL (fitness) a little boost. The other highlight of the week was that I found out that my new tri bike (2010 Cannondale Slice) will arrive by the end of next week - crossing my fingers for good weather so I can get out and ride!

Here's the day-by-day detail for this week:

Monday: Rest day after a good, hard weekend of workouts in all three sports. Did Pilates in the morning, then just chilled all day focusing on good nutrition and hydration.

Tuesday: 5:30am trainer ride as 5 x 2' @ 120% FTP (363 watt avg) then did 25' @ 84.4% FTP. Total ride IF=.862 & 76 TSS - solid work within 60'. Lunchtime 35' easy run (4.25 miles). 60' yoga class afterwards.

Wednesday: Morning swim of 2,500m with mostly drillwork. Focused on the findings from my swim assessment from Sunday - eliminating the crossover in my stroke and breathing earlier in the catch. Felt very smooth and efficient. Lunchtime 30' run outside on a beautiful day - my first run where I threw some intensity in. Did 6 x 30" strides at ~6:00 pace - felt awesome to get in touch with those afterburners again after such a long break! Random core work afterwards.

Thursday: 5:30am trainer ride - same workout as Tuesday. It was tough, though, after going out for a few beers with some buds the night before. 5 x 2' @ 120% FTP (359 watt avg), then 30' @ 83.6% FTP. Total ride IF=.852 & 80 TSS for the 60'.

Friday: Great 2,000m swim with 5x200m hard! Feeling much smoother, more efficient & less energy expended since having swim assessment done.

Saturday: Toughest bike workout for me this OS...2 hours on trainer as 2 x 20' @ FTP (297/294), 3 x 3' @ 110% FTP (325/327/327) and 2 x 15' @ 83% FTP. Total ride IF=.858 & 149TSS. Then 30' easy brick run. UNCLE!

Sunday: Up early (4am) with Andrea so she could catch a 7am flight. On the treadmill for an easy 5 mile run. 30' yoga afterwards. Then did a steady 60' tempo ride @ .872 IF while Drew napped in the afternoon. Good training weekend! Rest day Monday to absorb the work.

Here's the data for week 10:

Time spent training: 9:02
Time spent at or above FTP on bike: 59' (27' spent @ 110%+ FTP)
Avg bike Intensity Factor (% of FTP) = .861
Mileage: 119.2
Training Stress Score (TSS): 632
Chronic Training Load (CTL): 62.7 TSS/d
Training Stress Balance (TSB): -28.9 (Good thing Monday is a rest day!
Weight: 171.6 lbs (still dropping!)
Functional Threshold Power (FTP): 299 watts
Vdot: May use Shamrock Shuffle 8K as a beanchmark/test (03/21/2010), but I'm thinking based on recent runs it's ~52-53

Performance Management Chart (PMC) through week 10: