Weekly Workouts – Feb 27 to 5 March

Weekly Stats:
Swim: 7200m, TSS 169.7
Bike: 113 km, TSS 284.7
Run: 23.6 km, TSS 169.9
Total Duration: 8:53
Total TSS: 624.3
CTL: 49.2
ATL: 85.2
Form: -33.5
For my last unstructured week this felt mostly good. Swimming is strong. Notable improvements in connective tissue and muscle strenght. Starting structured work next week, hopefully. For a -33.5 Form I feel good. That’s a good sign that my fitness is returning quick. Only one double this week, which is less than normal. Usually try to do Bike / Swim workouts on days I’m able but schedule just didn’t work out that way.

Monday
Bike:
TrainerRoad – Holt Hill
Duration: 1:30
NP – 1.79 w/kg
TSS – 90.2
IF – 0.78
Still working back in, not pushing things. Had a large muscle cramp following this workout, strange. Stiff the next day but passed quickly and no injury.

Tuesday:
Run:
7.48 km / Treadmill
5 min WU walking
40 min steady @ 6:00/km
5 min CD walking
TSS – 54.4
IF – 0.77
Prescribed run from Chiro in Back to Run plan. Speed is prescribed.

Wednesday:
Swim:
3200m
4 x (100m swim 50m kick)
200m swim
2 x 500 NS on 8:30 SI
4 x 100 NS on 1:55 SI
4 x 100 NS on 1:50 SI
4 x 50 on 55 SI
4 x 50 on 50 SI
200m CD
TSS – 79.2
IF – 0.96

Thursday
Run:
8.46km / Treadmill
5 min WU walking
45 min steady @ 6:00 / km
5 min CD walking
TSS – 60.0
IF – 0.77
Longest run in 3 months. Prescribed by Chiro. Slow but good.

Friday
Bike:
TrainerRoad – Cumberland
Duration: 1:15
NP – 1.91 w/kg
TSS – 86.3
IF – 0.83
Stronger than last ride. Still not pushing things. Need an FTP test soon.

Saturday:
Swim:
4000m
2 x (300m swim, 100m kick)
2 x 1500, Desc every 500m.
200m CD
TSS – 90.5
IF – 0.92

Run:
7.68km / Treadmill
5 min WU walking
10 min @ 6:00 / km
30 min slowly increasing pace, avg 5:49 / km
5 min CD walking
Still in back to run mode.

Sunday:
Bike:
TrainerRoad – Phoenix
Duration: 1:30
NP – 1.96 w/kg
TSS – 108.2
IF – 0.85
This felt easy. Going to be bringing a lot of pain to my turbo trainer this year. Awesome.

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