Weekly Workouts – March 20 to March 26

Weekly Stats:
Swim: 7000m, TSS 181.7
Bike: 237 km, TSS 625.0
Run: 36.1 km, TSS 282.8
Total Duration: 14:14
Total TSS: 1089.5
CTL: 83.9
ATL: 152.6
Form: -62.4

I am officially carrying a metric butt-ton of fatigue right now. The -62.4 is probably the largest my form score has ever been by a huge margin. I’m one more week away from a recovery week. But I will say, I don’t feel anywhere near -62.4. I feel much closer to -35 or -40, which really is right in the zone of where I want to be. Still, I’m going to proceed cautiously since injury is a risk I’m carrying with a high fatigue score like that.

That being said, this week was awesome. I took a few days off work and caught up on some much needed sleep. A great chance to de-stress. Set a few workout records in two disciplines, and a good week still in the third. And I didn’t use my treadmill at all this week!

Steady avg pace of 5:35/km
Duration: 1:04:53
TSS – 90.3
IF – 0.87
Trying to keep things aerobic. Still settling into running again.

TrainerRoad – Antelope +1
Duration: 1:30
NP – 2.03 w/kg
TSS – 111.5
IF – 0.86

TrainerRoad – Monitor +1
Duration: 1:00
NP – 2.07 w/kg
TSS – 77.7
IF – 0.89

14.4 km
10 min WU
10 x (1 min @ <5:00/km, 30s recovery, 5:00 @ 5:25/km)
5 min CD
TSS – 113.5
IF – 0.87
Of course, it would be -8C on this day. Man that was cold. Mostly good otherwise. Again just trying to feel out my running legs.

TrainerRoad – Geiger +2
Duration: 1:30
NP – 2.04 w/kg
TSS – 113.2
IF – 0.87

4 x (200m swim, 50m kick)
3 x (1 x 300m on 30s rest, 3 x 100m on 15s rest)
16 x 50 on 20s rest
200m CD
TSS – 97.4
IF – 0.98
All good here. Could have reduced rest a bit, but found that skipping swim workouts is causing a small loss of fitness. Just gotta get back in the routine of swimming.


10.1 km
Duration: 55:41
Avg Pace: 5:31/km
No workout – just run
TSS – 79.0
IF – 0.88
Trying to keep things aerobic & settle into running.

TrainerRoad – Pettit
Duration: 1:00
NP – 1.57 w/kg
TSS – 44.8
IF – 0.67
Nice low intensity recovery ride. Did this as a reverse brick with good results.

TrainerRoad – Wright Peak -2
Duration: 2:00
NP – 2.06 w/kg
TSS – 153.5
IF – 0.88
I felt great through this entire workout. Set 60 minute, 90 minute, and 120 minute power records with 5, 5, and 13 watts respectively. Solid all around.

4 x (200m swim, 50m kick)
20 x 100 on 1:50
200m CD
TSS – 84.3
IF – 0.99
Well this one shocked me a bit. In the last 200 of my WU I came in on a 1:33 pace, so I knew it was going to be a good workout. The majority of the 20 100 reps were under 1:30, with two as low as 1:27. I will have to drop the 1:50 down to 1:45 I think for next time, or add more reps. This is a great workout. A must do.

TrainerRoad – Hunter -2
Duration: 2:00
NP – 1.88 w/kg
TSS – 124.3
IF – 0.79
This one was a grind unfortunately. I bumped up the FTP by three watts prior to this. That had basically no effect on the grindyness of it. Just the week catching up with me, plus some fatigue from swimming hard right before this workout. Nothing to be concerned with. Kept with the plan as written.


I was going to write this yesterday, but then I fell asleep

Sleep is so wonderful. The last few weeks I’ve been up early for workouts, and I guess I’m still adjusting to this. In the past I’ve never really done morning workouts, with the exception of swimming. I was stupid for not. They’re awesome. And exhausting.

On Tuesday of this week I was so wiped I decided that I need to give myself a chance to recuperate a bit. So I’m off work today & tomorrow, making this a four day sleep filled weekend. I have two goals: do my workouts, and sleep as much as I can. That means naps, and sleeping in, and going to bed on time. My job for four days is to sleep.

Damn I lead a hard life.

In seriousness, I’m a big fan of sleep. I’m not one that can function on less than 7 hours, and usually if I know I need to have a high-productivity day, I plan for 8 or more. Part of this I think is because I have trouble staying asleep, but really it probably has more to do with genetics than anything. Some people need sleep. Others don’t. Luck of the draw.

But more sleep is actually ok with me. In this crazy sport, sleep is essential. The human body releases elevated levels of HGH while sleeping, and that coupled with a proper diet and not moving for 8 hours, a lot of muscle damage can be significantly recovered in just a single night’s sleep. That’s what I’m going for.

Late last year when trying to plan out my 2017 season, I came across mention of tart cherry juice as being something that can aid sleep. Science reasons, I guess, but I was not able to find anyone that would suggest it was in any way bad or dangerous. So I found that our local Sobey’s carries some and started drinking a single serving before bed. I’m now an official believer in the stuff, and groan and drag ass out of bed when I get up there and realize I haven’t taken it that night. For me it works so well that I can actually function on 7 hours of sleep quite well. In brief, it helps me stay asleep for a full night. Uninterrupted REM sleep is amazing when you’re not used to having it. Placebo effect? Honestly, who cares? If it’s placebo, I’m still sleeping like a baby. If it’s real, I’m still sleeping like a baby.

So it’s a bit after 9:30. I’ve been up since about 8:30 or so – an extra three hours sleep this morning! I’ve got some work to do today with a 90 minute ride and a dip in the pool. But I’ve got all day.. so maybe a nap first…..