Week Four

This was a testing week – FTP, 5K, T Pace. Turned out to be basically a week off from running, with full bike and swim.

Mon – Weights, travel day to Walla Walla

Tue – Run test, first time on a track (usually on treadmill or race). No different than all the others: VDOT 49

Wed – Swim per plan, bike commute home

Thurs – Bike commute to work (only 30 minutes of “work”, then FTP test in PM followed by 5 mi brick

Fri –  T Pace test in 25 meter pool: 1:47.5/100

Sat – 4 hour bike per plan, IF=0.78, TSS=244

Sun – Lake swim 2500 meters/48 minutes; 3 hour Sunday bike, TSS=160, did not do brick Sat or Sun, as temp was in the mid 90s, plan called it optional, only 15 minutes, I’d rather be ready for the next 4 weeks, which should be a lot of work.

Totals – 1.5 hours running, 2.5 hours swimming, 1 hour weight and core work, 10.5 hours biking.