It was good solid week of training where I hit all my workouts even with some work travel thrown in. My run fitness continues to improve. This week was my first of many back-to-back long weekend rides and I handled them pretty well despite all of the short bike workouts the last few months. Here are the day-by-day details:
Monday: 2800m in the pool with 20 all-out 50m efforts and a couple 300m pulls. 50m times slowly coming down.
Tuesday: Did my long run today...felt strong with 4x1 mi intervals averaging 6:05/mi pace. Total of 9.25 miles in 65' - longest run since November! Ramping up for May 17th half marathon.
Wednesday: 60' bike session on the trainer followed by an easy 20' brick run.
Thursday: 6 mile run with 3x1 mile in 6:02/6:00/5:59 following a customer meeting in Syracuse. Travel & triathlon training requires creativity!
Friday: Supposed to get in a 2800m swim this morning but lifeguard didn't show up to open pool. Good thing I'm taking a vacation day=>long bike ride/brick run later. Did 30' of yoga in place of the swim. Bike workout: 3:10, 66 mi, NP=240 watts, IF=.82, TSS=216, VI=1.07. Brick run: 30', 4.25 mi, IF=.95, rTSS=49.
Saturday: Great 2 hour ride on the road bike with a consistent .85 IF effort.
Sunday: Rest day! Slept in and then b-fast out just the boys...
Here's the data for the week:
Time spent training: 9:57
Time spent at or above FTP on bike: 50'
Time spent at or below LTHR pace on run: 49'
Avg bike Intensity Factor (% of FTP) = .822
Mileage: 150
Training Stress Score (TSS): 769
Chronic Training Load (CTL): 87.7 TSS/d
Training Stress Balance (TSB): -19
Weight: 170.5 lb
Functional Threshold Power (FTP): 293 watts
Vdot: 53.4
Performance Management Chart (PMC) for week 16:
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