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Tag: Recovery

Hard Recovery

Hard Recovery

Yep, Blargh. The long run from yesterday tapped me a bit. Feeling drained today, so much so that I even have my compression socks on. I should have had them on last night post-run but didn’t think about it. Hard recovery. My 5 AM ride today was supposed to be 80 minutes with 4 x 15 at sweet spot intensity (75% to 90% FTP today) – Trainer Road’s Glassy. I managed to get the first two done but after that my…

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Weekly Workouts – April 3 to April 9

Weekly Workouts – April 3 to April 9

Weekly Stats: Swim: 9300m, TSS 204.9 Bike: 205 km, TSS 408.6 Run: 22.3 km, TSS 181.5 Total Duration: 12:35 Total TSS: 795.1 CTL: 101.4 ATL: 141.8 Form: -40.2 Recovery week. Didn’t feel that recovery-y. I managed lots of work this week despite a much lower intensity in most workouts. Still, had some great workouts and have started breaking in my feet in some new shoes. I’m feeling pretty tired writing this, but still feeling good about the work that was done….

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A bunch of things happened today!

A bunch of things happened today!

A bunch of things happened today. Here’s what’s what!           1. My race tires finally arrived! Got home from work to a package I thought would never arrive. My new race tires are here! This season I’ll be racing on a sweet set of 60/88 Blade Carbon Wheels. I thought I needed some excellent race tires to really take full advantage of the carbon wheels, so I ordered a pair of Continental Grand Prix TT 23c tires….

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Recovery Week Swim, and Fighting with TSS scores!

Recovery Week Swim, and Fighting with TSS scores!

It isn’t often that I post twice in a day, but I had a great swim and I’m really happy about it. Besides, I always have lots to say, so why not?! I find recovery weeks a tough thing. Getting the volume/intensity mix just right is difficult. Especially with swimming. Lately I’ve been hitting the pool three times a week. I’d like to up that to four at some point down the road, but for now I’m in there three…

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Recovery Week! Just in time…

Recovery Week! Just in time…

Well, yesterday was the first day of Base 1 Week 4 – aka recovery week. This is my first recovery week of this training block, and it is much needed! I was pushing a heavy form score at the end of last week – a whopping -65.6. With this week’s plans, that will move back to a much more manageable -39.3. Erm.. manageable? hmm.. Joe Friel suggests that good progress is made between -25 and -45. A “higher” negative (e.g….

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Weekly Workouts – March 27 to April 2

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…

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Fatigue? What Fatigue?

Fatigue? What Fatigue?

-63.8… or so it says. Actually today I feel a bit closer to that than I have lately. Yesterday was a long run day. I managed to crank out 16.3 km keeping things almost entirely aerobic. My aerobic pace is dropping, currently down to about 5:30/km. This is slow by runner standards, but I’ll remind you again that I’m a normal guy. I don’t claim to have super powers like those folks that crushed Around the Bay this past weekend…

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Weekly Workouts – March 20 to March 26

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…

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The World’s Greatest Recovery Sandwich

The World’s Greatest Recovery Sandwich

Recovery drinks are overrated (joke). I’m focusing my science brain on recovery sandwiches. And why not? It’s true what they say – There’s nothing like the love between a man and his sandwich. I’ve “invented” the worlds best. I’m claiming it now, and I’m not even going to bother Googling to see if it is a real thing somewhere else. It’s mine. And here it is: Here’s what’s in it: Whole grain bread with Margarine 1 full can of tuna…

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I was going to write this yesterday, but then I fell asleep

I was going to write this yesterday, but then I fell asleep

Sleep is so wonderful. The last few weeks I’ve been up early for workouts, and I guess I’m still adjusting to this. In the past I’ve never really done morning workouts, with the exception of swimming. I was stupid for not. They’re awesome. And exhausting. On Tuesday of this week I was so wiped I decided that I need to give myself a chance to recuperate a bit. So I’m off work today & tomorrow, making this a four day…

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