Weekly Workouts – March 27 to April 2

Weekly Stats:
Swim: 11825m, TSS 289.1
Bike: 242 km, TSS 641.4
Run: 40.9 km, TSS 322.8
Total Duration: 16:05
Total TSS: 1253.3
CTL: 98.8
ATL: 174.7
Form: -65.6

Wow. What a week! This was my highest volume week by TSS score ever. But, surprisingly, not by time. The week of August 15 2016 I did 17.5 hrs but 1146.7 TSS. So this week, I managed about 100 TSS points more in about 100 minutes less. That’s pretty solid.

Relative to what I’m shooting for in terms of discipline balance, I’m still light on the run. I’m pretty happy with the quality of my swim workouts and don’t want to reduce the efforts there. And my cycling is going great, so no interest in changing direction. Just want to increase the run volume. More kms per week!

But, for now, that will have to wait. This was Base 1 Week 3 which means… RECOVERY WEEK AHEAD!

Monday
Run:
16.3 km
Steady avg pace of 5:34/km
Duration: 1:34:28
TSS – 125.5
IF – 0.84
Surprisingly not fun. Going for some LSD. And I don’t consider this one a good one, for most of it anyway. I’ll take the experience points though.

Tuesday:
Bike:
TrainerRoad – Geiger +2
Duration: 1:30
NP – 2.00 w/kg
TSS – 104.5
IF – 0.84

Swim:
3425m
4 x (200m swim, 50m kick)
5 x 200 on 3:30 SI
300m on 20s rest
5 x 100 on 1:45 SI (one was 125m)
16 x 25 on 0:30 SI
200m CD
TSS – 85.5
IF – 0.97
I came home with a sore head and in a bad mood. This was actually a great swim and a good workout but cracked heads with a guy that was in my lane. Long story short, I was splitting with person-A, person-A gets out and person-B gets in. Person-B swims circle-pattern and I didn’t know A got out and B went in, and crack. Otherwise, great!

Wednesday:
Bike:
TrainerRoad – Tallac
Duration: 1:00
NP – 2.12 w/kg
TSS – 78
IF – 0.89

Run:
10.8 km on avg pace of 5:20/km
10 min WU
5 x (200m @ 5:00/km, 200m jog, 200m @ 5:00/km, 400m jog, 400m @ 5:00/km, 200m jog)
5 min CD
TSS – 91.7
IF – 0.93
Trying to add a bit of structure. A fun one. Got chased by a (cute) dog, even!

Thursday
Bike:
TrainerRoad – Carillon +1
Duration: 1:30
NP – 2.05 w/kg
TSS – 106.7
IF – 0.85

Swim:
4200m
4 x (200m swim, 50m kick)
2 x 1500 desc 500 1-3
200m CD
TSS – 99.9
IF – 0.94
New best times on each split. This is a good fitness test workout, but also great for muscular endurance when the pace picks up. Went on a 1:38 pace on the first, 1:39 on the second.

Friday
Bike:
TrainerRoad – Pettit
Duration: 1:00
NP – 1.58 w/kg
TSS – 42.1
IF – 0.65
Nice low intensity recovery ride.

Run:
13.8 km (Treadmill)
Duration: 1:15:00
Avg Pace: 5:26/km
Up & down on pace a bit. Nothing special.
TSS – 79.0
IF – 0.88
This is my last treadmill run ever. That thing screws up my knees like crazy. Horrible swelling and pain still today (Sunday). Did not have any of that outdoors. I was inside due to weather. I’ll tough it out next time.

Saturday:
Bike:
TrainerRoad – Juneau -1
Duration: 2:00
NP – 2.12 w/kg
TSS – 153.9
IF – 0.88
I felt great through this entire workout. Tied my 2 hour power record.

Sunday:
Swim:
4200m
4 x (200m swim, 50m kick)
3 x 400m on 30s rest
3 x 300m on 30s rest
3 x 200m on 30s rest
3 x 100m on 30s rest
200m CD
TSS – 103.7
IF – 0.96
Held solid pace throughout. 1:37/100m incl WU & CD

Bike:
TrainerRoad – Tallac +2
Duration: 2:00
NP – 2.14 w/kg
TSS – 156.2
IF – 0.88
Felt great for most, tougher towards the end. New 90 min power record.

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.

The Dreaded FTP Test, and What’s Coming this Week

Damn that was hard. Have I mentioned I hate FTP tests?

This morning I was up well before dawn to hop on the bike and crank out my FTP test. After last week’s rather successful morning workout – the first one in ages – I thought I’d start a morning routine. More on that later, but suffice it to say that it began today. Choosing TrainerRoad’s 20 Minute FTP test was the easy part. Doing it is hard.

No dogs were left outside this morning during my workout, and my legs warmed up surprisingly quickly (encouraging) so the issues noted last week were gone. All good.

As for the test itself, I received a no-change result. That’s disappointing. I was pretty sure I would need a bit of an FTP bump, but I guess I’m just not there yet. I did bump up by three watts last week, so perhaps I’m just not farther than that – my estimate was accurate. As good as it is to know that I’m training at the right intensity, it is a tough pill to swallow to actually do such a demanding test and receive that result. 2.33 W/kg with today’s weigh-in. If I can hit my target race-weight, I have about a 20% improvement as my FTP W/kg goal. I actually think that’s more than do-able this year, considering I’m starting from a hobbling, injured mess.

Interestingly, my LTHR increased. This I’m taking as a good thing. It was a pretty marginal increase, really, but I also saw some of the highest BPM on the bike that I’ve ever seen – about equal to my LTHR on the run. My max HR was ~164 through the ride, and at last test (in summer 2016) of my LTHR while running I tested at 165 BPM. I’m taking this as a good sign. Not sure exactly what it means yet, but a bump higher in LTHR on bike seems like a pretty ok thing to me. To be clear that’s sitting at 151 as of that test. 164 is just the max I achieved during the test.

So, TrainerRoad veterans probably recognize that it’s Tuesday. And Tuesday is test day for the start of a new training plan. That’s the big change for me this week. I’m starting a new plan – Sweet Spot Base High Volume 1. Should be fun. Painful, but fun.

I gave pretty careful consideration to which plan to choose. Last year I did about half of the Full Distance Triathlon Base plan before I got injured and stopped. Tempted to start here again, but without a Full Distance race on my schedule this year, I did look at the Half Distance plan as well (I’m racing two of these). It does seem like a plan that’s fairly well suited for the half-Ironman distance, but I think  I want more volume than that. At least I think I do. Being a “normal guy,” my best weapon is time. I don’t have children and my wife is a grad student, so I have lots of time to dedicate to training. The Triathlon plans seem like they’re very good, but I wish that TrainerRoad would actually worry less about the other two disciplines and focus exclusively on the needs of the bike portion of the race. It is not that I don’t trust them, it is that I have plans for the other two sections already. I just don’t need (and I don’t particularly want, if I’m being honest) their guidance on what workouts to do on the other disciplines. The other thing that worries me – I find their other discipline suggested workouts to be too easy. Has me concerned that the bike plan is also too easy – not enough volume.

So I’m going to give the Sweet Spot Base High Volume 1 a try for a few weeks. Lots of work to do. It calls for 6 rides a week and 532 TSS over 8.5 hours in week 1. I’ve already completed 82 TSS and 1.0 hours today. So only… 450 TSS points to go. Gonna have some early mornings this week.. Oh man this is going to hurt… wish me luck!

Weekly Workouts – 6 March to 12 March

Weekly Stats:
Swim: 8550m, TSS 197.4
Bike: 114.9 km, TSS 274.2
Run: 38.95 km, TSS 285.3
Total Duration: 10:56
Total TSS: 756.9
CTL: 58.5
ATL: 103.6
Form: -36.5
This was supposed to be my first structured week. And it mostly was. Using TrainingPeaks’ ATP, this was categorized as a “Preparation” week. Base 1 Week 1 starts tomorrow. Still, I came extremely close to my target weekly TSS of 780 for this week. That’s pretty great considering that I had a few workouts that just didn’t go well at all. And just like last week, ending this one on a high note, looking forward to more.


Monday

Run:
9.39 km / Treadmill
5 min WU walking
50 min slow build from @ 6:00/km
5 min CD walking
TSS – 66.9
IF – 0.77
Planned for 65.0 TSS, so this was pretty much on target. Felt good too.

Tuesday:
Bike:
TrainerRoad – Phoenix
Duration: 1:30
NP – 1.93 w/kg
TSS – 101.0
IF – 0.82
Monday after my run, I followed it up with some core work. It definitely helps on the bike in the power transfer but I was not recovered enough. My IT bands and glutes were not pleased with this, but I pushed through. Overall, pretty happy, but sore.

Swim:
1550m
2 x (300m swim 100m kick)
5 x 100 on 2:00 SI
1 x 100m on 1:55 SI
100m CD
TSS – 30.6
IF – 0.86
Monday’s core work includes push-ups and some synergistic workouts that involve shoulders, biceps, and chest. I felt like I had tree-trunks for arms that wouldn’t bend. Just not recovered enough. I was planning for a 20 x 100 set but I missed my goal paces within the SI’s on every interval, and felt like crap doing it. So I bailed.

Wednesday:
Run:
9.58km / Treadmill
5 min WU walking
50 min slow build from @ 6:00 / km
5 min CD walking
TSS – 71.9
IF – 0.80
Same as Monday.

Thursday
Bike:
TrainerRoad – Cumberland
Duration: 1:15
NP – 1.97 w/kg
TSS – 87.7
IF – 0.84
Happy with this one.

Swim:
3000m
2 x (300m swim, 100m kick)
5 x 100m on 2:00 SI
5 x 100m on 1:55 SI
5 x 100m on 1:50 SI
5 x 100m on 1:45 SI
200m CD
TSS – 74.1
IF – 0.96
Redemption for Tuesday. If it was easier to set intervals on not-05 and not-10 second intervals I’d have done this a bit faster. I’ll have to look into this for next time.

Friday
Run:
9.18km / Treadmill
5 min WU walking
50 min slow build from 6:00 / km
5 min CD walking
TSS – 66.8
IF – 0.78
Starting to notice that my watch’s distance differs significantly from the treadmill. I need to do some looking into this. Otherwise felt good.
Saturday:
Bike:
TrainerRoad – Big Squaw
Duration: 1:35 (of 2:30)
NP – 1.73 w/kg
TSS – 85.5
IF – 0.74
I wrote a full blog post about that here. Short version: knees.

Sunday:
4000m
2 x (300m swim, 100m kick)
2 x 1500m, desc every 500m
200m CD
TSS – 92.7
IF – 0.93
Did this workout last Saturday too, and compared to that I dropped more than 30 seconds off the first 1500 and over 60 seconds off the second from last week. This is going in the right direction.

Run:
10.8 km / Treadmill
5 min WU walking
10 km (watch) slow build from @ 6:00/km
5 min CD walking
TSS – 79.7
IF – 0.80
Planned for 65.0 TSS, I promise. This just felt so good I thought I’d do a bit extra at the end. Bonus round! But really noticing the difference between my watch’s speed/distance calculation and the treadmill. I’m not sure which is more accurate but I tend to believe the treadmill on the indoor workouts. According to that, I did ~11.5 km total. Once the weather warms this mostly won’t matter, but still weird that its different by that much.

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.