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!

Monday
Run:
11.6km
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.

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

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

Run:
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.

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

Swim:
3800m
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.

Friday

Run:
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.

Bike:
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.

Saturday:
Bike:
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.

Sunday:
Swim:
3200m
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.

Bike: 
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.

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.

Two Great Workouts

I had two great workouts today.

Got home from work slightly earlier than usual, and with the wife still out I thought I’d hop on my bike quick and get my ride out of the way before she got home. Today was Antelope on TrainerRoad. This is a 90 minute ride consisting of 5×10 min Sweet Spot intervals. I find it hard to believe that I’m saying this,  but this is a hella fun ride. In fact, I found that yesterday’s ride – Geiger – to also be quite fun. Certainly way more fun than that FTP test from Tuesday. I had read online prior to selecting the Sweet Spot Base plan for my triathlon base training that it was generally a fun plan, and that does seem to be true (for all of the two workouts that I’ve done so far). I find that I’m actually looking forward to tomorrow’s session. I’ll post in the future about how I’m finding the plan. I’m sure that I’ll write fairly extensively about it once I’m a bit further in. For now, all smiles.

Today though, I hit 102.9 TSS on the ride in 90 mins, which is not shabby. A bit over the prescribed 96.0 as well. I’ll take it.

For my swim, I did a workout from the book that I use – Swim Workouts for Triathletes. Usually I ignore the warm up suggestions and do my own thing. So today my workout was this:

4 x (200m free, 50m kick)
3 x 400m NS, 30s rest
3 x 300m NS, 30s rest
3 x 200m NS, 30s rest
3 x 100m NS, 30s rest
200m CD

Idiot that I am miscounted, even with my Fenix tracking laps, and did one of the intervals at 450m, so I totaled 4050m. Again, not too shabby. Including WU and CD I averaged 1:39/100m, and through the sets I was pacing between 1:29 and 1:37/100m depending on the interval length. 96.7 TSS on that one.

So I racked up some work today. Just shy of 200 TSS points in a single day is a LOT of work for me this early in the season. But I’m friggin smiling and I’m friggin happy about it. Can’t wait for tomorrow’s fun.

I’m 458/930 TSS points into this week, with lots of work left to do. I skipped my Monday swim because daylight savings time is the tool of the Devil, so I’m a bit behind where I “should” be, but I’m not worried. Base 1 Week 1 is going great!