Week 4
Week 3 accountability:
Mon - 75 minutes FTP intervals on trainer, 4.85 mi/40 min brick
Tue - Bike commute 22 mi/96 min
Wed - Weights, Long run in noon sun 130 min/15.7 mi
Thur - Swim 1 hour 2700 meters, 60 min per week 3 plan
Fri - Trainer 60/60s, brick of 4.7/40 min. Afternoon, hiked @ altitude in Olympic Mtns for 2-3 hours
Sat - Got bummed out by the weather, failed to go to group ride, and only did treadmill intervals 200/400/600/800/1200/>>/200 @ paces of 6:00 >> 6:27 >> 6:00
Sun - Swim 2700 m ladder 100 > 400 > 100 @ T Pace; Attempted long bike, but flatted on wet roads after 40 min, and spare leaked as well, so I gave up! Returned to weight session and running to and from gym (3.7 mi/31 minutes)
Today, I COULD "make up" the long rides, but I'm driving my youngest daughter to college 5 hours away in Walla Walla, returning tomorrow mid-day (She is going early to lead a school sponsored backpacking trip for incoming freshmen in the Wallowa mtns of E. Washington)
And looking at this week's schedule, except for doing today's swim next Sunday, I will be following week 4 as wrtitten on the days planned. Hope to work hard on the rides on the weekend after my 3-4 week mini power clinic. And continuing the Shoe Test on Thurs and Sat.
Rumor has it at my LBS that my Zipp wheel with my new PowerTap will be ready Sat. PM, so Sunday might be a shakedown cruise for training with a real power meter.
Comments
Nice Work Al!
I had a pretty good week as well (except for the weather and flat tires).
Monday: Early morning 1 hour run with 12 strides
Tuesday: T-storms forced me on the trainer, but that was ok as I wanted revenge after a failed indoor ride two weeks ago. I ended up doing 50' of FTP work all OVER my outdoor FTP. Did the easy run at lunch. That night was masters swim and I finished the 2100 yard workout with 5 x 100 all coming in at 1:20 or faster.
Wednesday: Long Run was going great and I did the first 3' @ HMP pretty close to right on target and then the t-storms rolled in with the hail and 50mph wind gusts. After 5 minutes of hail and getting pushed off the sidewalk twice I took cover and waited until it clamed down. Then ran home and just made it before it picked up again. Had a great 50' on the treadmill after though. Ended up with 19.57 miles in 2:10 which is a pretty good run all things considered.
Thursday: Early morning run with 3 x 1 mile @ 5:54, 5:37, 5:25. First repeat was tough as the legs were tired but they came around in the second and third. 3400 yards with masters as night.
Friday: 4:45 ride with Jim H. Best ride of my live, other than the front and rear flats. We did 64' worth of FTP work and over 2 hours of 85%. 314 TSS and .824 including a 45' WU/CD spin. Almost .85 for the main 4:00.
Saturday: Attmepted an ABP ride, but my body gave up about an hour in. Ended up going just over 2 hours instead of 3... but had a good 35' brick run after. Funny how my legs had nothing on the bike, but the run felt good.
Sunday: 3700 yards at masters. took off from riding and running after yesterdays big blow up during the ABP ride.