The Swim
Another great week of swimming - I'm very pleased with the efforts I'm putting into these workouts and the times I'm seeing in my intervals. I'm really looking forward to my first race in a couple weeks to test myself against the competition and validate what I'm seeing in the pool. Until then, I'll continue to stare at the black line and get the work done!
The Bike
291 miles and 16 hours in the saddle this week...enough said!
The Run
Did a couple track workouts this week with some added distance to the second one at an easy pace just to keep up the miles but at a low enough intensity that I didn't crush the legs before the big bike weekend. Running legs are feeling great right now. My patience is wearing a little thin, though, as I feel I should be running faster speeds at this point in the season. I know it's only been 10 weeks since I've been fully recovered from the injury and I have quite a bit of time to go before Ironman Wisconsin but it's still frustrating.
With the help of one of my teammates, I came to the realization this week while pedaling the Wisconsin hills that I stand to gain the most run fitness by doing more tempo and distance work. The track/speed workouts are coming easy to me (my interval splits are always faster than the paces I should be running) so it seems these workouts aren't what I need if I want to get faster. I plan on upping the mileage over the coming weeks and doing at least 2 tempo runs per week. Hopefully by the end of July I should have my Vdot (run fitness) where I want it to be for Ironman.
Body Composition
Still maintaining a good weight and eating well. With all of the miles and calories burned over the bike weekend (~12,000) it's very easy to get carried away by justifying the indulgences and huge portions, but I did a pretty good job on staying focused (with the exception of the chips & guacamole!). Andrea, Drew and I will be on vacation the week of June 7 at a beach house in North Carolina with some friends which will make it pretty challenging to stick with the plan. But knowing that I have a big race (High Cliff Half Ironman) coming up the weekend after we get back should keep me disciplined.
Here are the day-to-day training highlights for the week:
Monday: Early morning track/speed workout for 45', then 2,800m speed session in the pool at lunch. Cranked out some hard 100s and 50s.
Tuesday: 6 x 500m in the pool targeting 1:25/100 pacing...cracked on #5 & 6. Very tough workout for me but pleased with the effort.
Wednesday: Perfect morning for bike ride so why not a 2 x 20' interval session to make the most of it? Then 3.5 mile brick run at marathon pace. Need to do more work above 300 watts!!
Thursday: 4.5K of speed work on the track followed by 5 miles at long run pace (7:45/mi) for total of 10 miles. Not much go-go in the legs today.
Friday: Nice 1.6 mile open water swim followed by 60 mile solo ride at .71 IF & 154 TSS. Just a warm up for big bike weekend in Madison.
Saturday: Day 2 of big bike weekend. Today with Endurance Nation crew: 100 mi, .72 IF, 338 TSS & A LOT of climbing on the road bike. Stuck with 3 gears for last 60 miles.
Sunday: Day 3 of bike weekend: 101 mi on Ironman Wisconsin course, 5:25 ride time, .69 IF, 258 TSS. 4 mile brick run. Fabulous day! Endurance Nation crew rocked it.
Data for the week:
Time spent training: 21:46:00
Time spent at or above FTP on bike: 1:28:00
Time spent at or below LTHR pace on run: 34'
Avg bike Intensity Factor (% of FTP) = .718
Mileage: 319 (Swim: 8.2K, Bike: 291 miles, Run: 23 miles)
Training Stress Score (TSS): 1,265
Chronic Training Load (CTL): 116 TSS/d
Training Stress Balance (TSB): -63.4 (HOLY FATIGUE!!)
Weight: 170.0 lbs
Functional Threshold Power (FTP): 293 watts
Vdot: 54.3
Performance Management Chart (PMC) through week 21:
Thanks again for pulling me around the IMWI course! ~-63 TSB is a pretty decent hole just 2 weeks out from an A race. You may want to consider standing down next week and getting a full taper in if you want to treat High Cliff as a A race.
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