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.

Monday

Full rest.

Tuesday:
Bike:
TrainerRoad – Fletcher
Duration: 1:30
NP –  1.61 w/kg
TSS – 69.6
IF – 0.68

Swim:
3000m
200m swim, 100m kick, 200m swim
4 x 150 on 20s rest
4 x 50 kick on 15s rest
4 x 100 on 15s rest
4 x 75 kick on 15s rest
4 x 200 on 30s rest
200m CD
TSS – 66.8
IF – 0.91
Broke 3 minutes on a 200 interval here. I’m pretty happy about that! Only my second time ever doing that. First was in the fall of 2016, pre-injury.

Wednesday:
Bike:
TrainerRoad – Pettit
Duration: 1:00
NP – 1.61 w/kg
TSS – 45.4
IF – 0.68

Run:
6.23 km on avg pace of 5:13/km
TSS – 51.1
IF – 0.93

Thursday
Bike:
TrainerRoad – Brasstown
Duration: 1:30
NP – 1.67 w/kg
TSS – 74.4
IF – 0.71

Swim:
3100m – Fit Test
4 x (200m swim, 50m kick)
3 x 300m
1200m slow & easy
TSS – 62.5
IF – 0.89
FTP Test. So close to breaking 4:30 over 300m, but just didn’t get there. New FTP is 1:32/100m.

Friday
Bike:
TrainerRoad – Taku
Duration: 0:30
NP – 1.58 w/kg
TSS – 22.2
IF – 0.67
Nice low intensity recovery ride.

Run:
2.67km in new shoes
Duration: 14:46
Avg Pace: 5:31/km
TSS – 20.5
IF – 0.88
New Kinvaras! Also ran with Loki on this one.

Run:
2.7km
Duration: 14:26
Avg Pace: 5:21/km
TSS – 21.2
IF – 0.91
Old Triumphs! Also ran with Scout on this one.

Run:
2.9km
Duration: 15:41
Avg Pace: 5:25/km
TSS – 22.2
IF – 0.89
Finishing up solo.

Saturday:
Swim: 3200m
4 x (200m swim, 50m kick)
10 x 100 on 1:50 RI
10 x 100 on descending 1:50 to 1:41; 1 second per
200m CD
TSS – 75.6
IF – 0.96

Bike:
TrainerRoad – Boarstone
Duration: 2:00
NP – 1.81 w/kg
TSS – 113.7
IF – 0.76

Sunday:
Run:
3.91km in new shoes
Duration: 20:40
Avg Pace: 5:17/km
TSS – 33.3
IF – 0.95

Run:
3.90km in old shoes
Duration: 19:58
Avg Pace: 5:07/km
TSS – 33.2
IF – 0.96

Bike:
TrainerRoad – Andrews
Duration: 1:30
NP – 1.78 w/kg
TSS – 83.3
IF – 0.75

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