Weekly Workouts – March 13 to March 19

Weekly Stats:
Swim: 7100m, TSS 167.0
Bike: 223 km, TSS 572.2
Run: 26.56 km, TSS 196.6
Total Duration: 13:14
Total TSS: 935.7
CTL: 70.5
ATL: 131.8
Form: -51.8
Well, Base 1 Week 1 is in the books. With the new cycling plan in full swing, that dominated my TSS this week. Next week my TSS goal increases a bit which should help to balance this out, but really the way this week worked out is just fine. My pool was closed two days this week, which limited my swimming. And still working to build proper volume on the run I’m happy with what I accomplished there too. I’d really like to add more run volume to my schedule. That will start to happen next week as the weather gets nicer.

My Form score at -51 is low. Like really low. But I don’t really feel like I’m at a -51. Mondays are typically a lower intensity day/full rest day for me so hoping that day will help out a bit there. It won’t do much but it’s better than nothing. I think part of it is that my CTL is ramping fast due to the “it comes back fast” thing, which should mean my Form score will start to return to normal (-25 to -45 on non-recovery weeks) as I move along the program. I do use a 3-on 1-off approach in planning, so two more weeks of building my TSS before taking a recovery week.


Monday

Stupid daylight savings time. No workout today. Rest.

Tuesday:
Bike:
TrainerRoad – 20 Minute Test
Duration: 1:00
NP – 2.10 w/kg
TSS – 81.0
IF – 0.9
FTP test. No change – FTP stays where it is. ~2.33 w/kg.

Run:
10.7km / Treadmill
5 min WU walking
60 min slow build from @ 6:00 / km
5 min CD walking
TSS – 73.8
IF – 0.75
This was a treadmill workout. Garmin thinks I did 60 mins on ~6:00/km pace. According to the treadmill I was closer to 5:40/km on average, building from 6:00 to somewhere close to 5:00/km. So TSS is low compared to what it should be.

Wednesday:
Bike:
TrainerRoad – Geiger
Duration: 1:00
NP – 1.99 w/kg
TSS – 71.2
IF – 0.85
Run:
4.86km / Treadmill
~9 min WU
20 min pace increase 0.1 MPH per minute from 6.2 MPH
5 min CD walking
TSS – 32.5
IF – 0.71
Garmin really frustrated me on this one. Topped out at 8.1 MPH, but Garmin thinks much slower than that.
Thursday
Bike:
TrainerRoad – Antelope
Duration: 1:30
NP – 1.95 w/kg
TSS – 102.9
IF – 0.83
Happy with this one. This is a fun workout.

Swim:
4050m
4 x (200m swim, 50m kick)
3 x 400m on 30s rest (1 was 450 – I can’t count)
3 x 300m on 30s rest
3 x 200m on 30s rest
3 x 100m on 30s rest
200m CD
TSS – 96.7
IF – 0.95
Continuing to see my pace times come down. Happy.
Friday
Bike:
TrainerRoad – Pettit
Duration: 1:00
NP – 1.57 w/kg
TSS – 44.5
IF – 0.67
Nice low intensity recovery ride. Felt much better after this one.

Run:
11.0 km / OUTSIDE!
Duration: 58:14
Avg Pace: 5:19/km
No workout – just run
TSS – 90.3
IF – 0.92
I wrote all about this one here.
Saturday:
Bike:
TrainerRoad – Hunter
Duration: 2:00
NP – 1.91 w/kg
TSS – 133.2
IF – 0.82
A tough one after stacking lots of TSS this week. Still, finished happy. Apparently this was also a new 2-hour power record for me. Somehow. I have a feeling I’m gonna break all my records this year.

Sunday:
3050m
200m swim, 200m kick, 200m pull
100m swim, 100m kick, 100m pull
6 x 50 on 15s rest
2 x 150 NS on 20s rest
2 x 1500m, desc every 500m
6 x 75 on 15s rest
1 x 300 NS on 40s rest
6 x 50 on 20s rest
3 x 100 on 15s rest
200m CD
TSS – 70.3
IF – 0.93
A good “keep things interesting” muscular endurance workout. Could have been longer but the consistency of this workout creeps up. Including WU & CD, average pace was 1:37/100m.

Bike: 
TrainerRoad – Wright Peak -2
Duration: 2:00
NP – 1.95 w/kg
TSS – 139.4
IF – 0.84
hehehe 😀 I set 90 minute and 2 hour power records on this one. All smiles.

OUTSIDE!!!

58573104The sun was shining when I got home from work. I was looking forward to it all day long. The first chance this year (for me) to run outside!

I’m a notorious cold weather wuss when it comes to working out. In honesty, its less the cold and more the ice and snow. So today, at 5 degrees C, the sidewalks were clear and mostly dry and with daylight savings time now in full swing – the sun still up when I get home from work – I ventured forth into the sunshine for an OUTDOOR RUN!

And what a run. I love Garmin, but seriously, screw you Garmin! I’ve been complaining on here and on Twitter for some time now about how inaccurate the watch is at pacing treadmill runs. Well today I proved Garmin wrong definitively by punching out 11 km averaging 5:19/km!

I know, I know, for “real” runners, that’s not fast at all. But I’ll remind you – I’m not a real runner. I’m a normal guy. Last year at this time.. actually let me check… Yep, my first run recorded in TrainingPeaks for 2016 was on May 17. 8.5 km on a 6:44/km pace.

18 may 2016 2
18 May 2016
18 may 2016 1
18 May 2016

Today’s 11 km on 5:19 feels pretty special. I’d say its safe to say I’m starting off this season a bit farther along than I was last time around. Not to mention that I’m now sitting just two pounds heavier than an all time (since I was… 18) low body weight – about 17 pounds less than I was on 18 May 2016, and 23 pounds less than I was a year ago today, and 58 pounds less than I was at my peak weight!

17 march 2017 2
17 March 2017
17 march 2017 1
17 March 2017

Haha. Really looking forward to seeing what the rest of this spring has in store for me. I need more than a few more degrees warmer to get my bike out of the basement, and I’m sure I’ll be back on the treadmill in a few days while winter sorts itself out, but for now I’m going to pretend like those things aren’t true and just smile away.

If it’s nice wherever you are, get out there and RUN!