Week 13

This was my last week in a training block of VO2max intervals (30/30s) on the bike.  I feel like the last 6 weeks of VO2max work has raised my top end power, so now I'm looking forward to spending another 6 weeks back at the functional threshold power (FTP) intervals.

My run workouts are going very well.  My threshold intervals are stronger than what my recent run test says I should be running so I'm already seeing quick improvement.  Plus, the body is feeling good.

A little less training time in the plan this week which was good since it gave me the time to get the new TT bike set up the way I want it - it's a scientific process to get these machines dialed in perfectly.  With the help of Todd at TTBikeFit.com I'm well on my way to maximizing my speed on this unbelievable bike.  Now I just need to continue building a bigger engine to drive this thing!

Here are the details of the week's workouts:

Monday: 2,300m swim in the morning with 20 x 50m intervals hard.  Very minimal time spent on the wall - just lotsa work.  Core work in the evening.

Tuesday: 65' on trainer with 5 x (5 x 30/30s) then 20' @ .85 IF. Total ride IF=.84 and 78 TSS. Then 30' brick run with Abby outside at Easy pace (8:06). Great start to the day!  60' of yoga at lunch.

Wednesday: Did a 7.1 mile/50' run on a beautiful day at lunch with 3 x 1 mile intervals at 6:05 / 6:12 / 6:10 pace.

Thursday: 60' on trainer with another round of 5 x (5x 30/30s) then 15' at .85 IF. Trainer and I are getting sick of each other!

Friday: Great start to the day: 2 mile run to the pool, strong 2K swim, then 2 mile run back home. Had to drop off my car for repairs in the afternoon so I threw the bike in the trunk and biked the 10 miles back home (easy spin).

Saturday: 80' on trainer with 5 x (5x30/30s) then 30' at .85 IF. Overall ride IF=.85 and 93 TSS. Then 30'/4.5 mi steady brick run followed.  Then packed up the car and roadtripped it to Michigan.  Hit hard by the Spartan's loss!

Sunday: No workouts - day off.  Enjoyed time with family on Easter!

Data for week 13:

Time spent training: 7:36
Time spent at or above FTP on bike: 41' (36' spent @ 110%+ FTP)
Avg bike Intensity Factor (% of FTP) = .82
Mileage: 95.9
Training Stress Score (TSS): 595
Chronic Training Load (CTL): 72.3 TSS/d
Training Stress Balance (TSB): -12.5
Weight: 171.0 lbs
Bike Functional Threshold Power (FTP): 299 watts (may do another test on Monday)
Run Vdot: 53.4

Performance Management Chart (PMC) through week 13: