First week back at the training game, after riding 23hrs+ for our Tour of California camp, then being sick for a week. Felt like crap early in the week and then improved by the weekend.
Monday:
Easy 6 mile run with the dogs then went to the pool at lunch. Pool closed until March 22 so did core and stretching instead. First run in 2+ weeks, legs sore. Grrrr.
Tues:
2 x Chantry Flats with Sawiris, felt miserable
Interval 1:
.Duration: .20:30
.Work: .340 kJ
.TSS: .33.6 (intensity factor 0.992)
.Norm Power:.278
Interval 2:
.Duration: .20:46
.Work: .332 kJ
.TSS: .31.5 (intensity factor 0.955)
.Norm Power:.267
Entire workout (182 watts):
Duration: 1:25:56 (1:29:37)
Work: 941 kJ
TSS: 93.8 (intensity factor 0.809)
Norm Power: 237
Bagged the PM run to salvage a good run Wed morning.
Wed:
AM hilly tempo run. Felt surprisingly good. I think 4-5lb weight loss in two weeks due to ToC and being sick had something to do with it. Legs pretty sore though.
PM: first ride on the tri bike in a loooong time, easy stuff on the bike path and dam just to shake it out.
Thurs:
Long run from the Rose Bowl. About 10.5 miles with some solid work, just sitting at sub 7:30 pace for a long time. Comfortably hard. Legs were REALLY sore near the end so bagged a climb up Lida. Riley did well!
Fri:
Easy AM run with the dogs, 6 miles.
Saturday:
Solo tempo, aerobar stuff on the bike paths, with an IF of about .9 for 1:30. Then dropped into a 5-6 man breakaway from Montrose (local group ride) and did a ton of work at the front. Very solid effort all around.
Duration: 3:13:32 (3:31:16)
Work: 2470 kJ
TSS: 223 (intensity factor 0.832)
Norm Power: 244
VI: 1.15
Distance: 66.447 mi
P60: 267w Pnorm. My PR P60 for this course, style of riding is 295w so I have a lot of work to do 
.
Sunday:
Second Sunday Century (ie, will repeat this century every month), goal of about 4:40. On the bike paths, sweet tailwinds on the way down, headwinds on the way back. Lots of admin, annoying out and backs to get the miles that were hard mentally and dropped my average speed. Neck was worked by mile 75 or so. Need to do a better job of hydrating but it was good to do these miles on the tri bike and establish a baseline for speed, watts, comfort, setup, hydration, etc. See this post regarding my observations of the quality of these rides: http://www.endurancenation.us/en_forums/showthread.php?t=1855
Entire workout (210 watts):
Duration: 4:44:48 (5:12:59)
Work: 3584 kJ
TSS: 274.4 (intensity factor 0.76)
Norm Power: 223
VI: 1.06
Distance: 99.213 mi
Week Summary:
Bike: 10:33, 656 TSS
Run: ~30 miles, about 4:15
Total: ~14:30-15hrs
Lessons Learned/To Apply:
- I lost some muscle run fitness, or whatever, meaning I got sore from a rinky-dink run on Monday and it affected the rest of my runs. Not unexpected, but annoying. Nice to see my run fitness is still there, largely, I feel, as a result of improved body comp.
- My tri bike is FAST! After Wed I was surprisingly motivated from the ride, exciting to see the speed and watts. Was actually looking forward to the weekend rides on the bike.
- Long run: again, speed good but legs shattered.
- Weekend long rides: Saturday was definitely an exercise in getting faster. Sunday was an exercise in getting longer, not from an endurance standpoint but rather from neck, shoulders, etc. Going forward will continue to drill myself on Saturdays with a combination of solo tempo + off the front group TT’ing. Sunday, as much as a I like to climb, will probably do 75-80 miles as out and back on the bike path, using the terrain of the path to get in many intervals at or above FT. Will basically be a series of FT intervals using admin terrain to take breaks. IOW, a longer flavor of the get-faster ride on Saturday.
- Confident I can get in 5 runs week for mileage in the high 30′s. Goal is mid 40′s and sit there for many, many weeks.
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