Coach Patrick I had to drop a few planned workouts this week, a combination of putting too many hard bikes too close together and a bit more grandchild time than normal, both of which tire me out.
Summarizing the week by day instead of sport will make that more clear:
(Sunday) Ended the previous week with a PR up the 18 mile/5250′ Hurricane Ridge with a VASM of 615 over 2.5 hours.
Monday – 45′ Body work, pool swim of 30′, 22′ Walk/Run. This was supposed to be a rest day, but looking forward, I knew I would not have all the time I wanted, so I plowed ahead a bit.
Tues – Primed FTP Zwift iTT x 24′, preceded by 1 hour riding around the worlds; Run/Walk 33′ in PM
Wed – The goats rode on Mt Rainier, 93 km/4600’/4 hr 20′ (3 climbs total)
Thurs – Walk/Run @ 11:38’/mi pace for an hour outside, then an hour of sprint intervals in the pool.
You can imagine I was getting a bit fatigued by this point. So…
Friday – 40′ run @ 12:20 preceded by all day with granddaughter
Sat – Long run of 1 hr 40′ @ 12:26 in the morning. I did not feel like adding the evening split in the PM…
Sunday – 1.5 hour OWS (with Robin Sarner!) Evening run on Treadmill of 40′ @ 12:30
Summary: Swim 6680 m/3 hr x 3; Bike 80 mi/5.6 hrs x 2; Run 24 mi/5 hr x 6.
Reviewing this, I see that my Split Long Run was actually Friday night @ 7:15-8PM, then Sat AM @ 6:30-8:15. The only thing I really slacked on was the Steady 2 + hour bike, which I would have done Friday when I was with grand-daughter. Given that I feel just fatigued enough today, and ran and swam well, I’m giving myself a passing grade for the week.
PMC: Ended the week with a CTL of 111, and a TSB of -6 this AM; 783 total TSS, about 120 short of the plan.
Wellness Check – Knees remain fabulous both at rest and while biking, walking, and running. Going faster than about 9:40’/mi starts to irritate. The constant switching between running and walking, along with glute exercises and stretching, seem to be doing the trick IMO. My weight bottomed out Friday morning, mostly dehydration. This AM, I’m just a tick low on body water %. Protein shake after yesterday’s OWS fit the bill.
Upcoming Week: “Test Week”
Monday – “Rest” day: 45′ Body Work, 30′ on the treadmill
Tuesday – Split long run, 2 hr 45′ total. Gonna carry some gel, and drink every 1.5 miles (that’s where the fountains are)
Wed – Shorter run, pool swim (exact times depend on how I feel after Tuesday’s long run)
Thursday – “Bike Challenge” will feature a return to Hurricane Ridge (4 hours) followed by 40 miles or so along the water on a bike path. Road bike for the climb, TT bike for the flats. Nutrition and hydration will be my key focus there.
Friday – Recovery Run getting set for…
Main Event is an Oly Tri on Saturday, which will serve several purposes: Swim Test, Bike Test, and Run Descendervals. I’m going to try running as much as I can during the race.
Sunday – OWS 1-1.5 hours, maybe another short run??