Stats for week ending 01/28/2007

By the end of this week, I was REALLY feeling the residual fatigue of the past seven weeks, a mini-block intended to really jump-start my season. While I managed to get out the door for every workout this week (a huge accomplishment in itself!), the quality suffered a bit at times, esp. as the week wore on. However, the highlights were a solid FT intervals session on Wednesday (my only bike workout that met, or in this case exceeded, my target TSS), a solid 15-mile run in the hills, and a four-hour SBR day to wrap up on Sunday (consisting of a one-hour Postal Swim with TVM masters, a two-hour tempo session on the rollers, and an 8.5-mile tempo/fartlek run).

Even tired, as I look back at my stats for the sessions this past week, I'm plainly fitter and stronger than I was in either of the past two years at this time. That's a good feeling. This week, the first real benchmark of the season: the Davis Stampede half-marathon. I'm gunning for 90 minutes. If I can throw that down, I like my chances of going sub-5 at Ralph's in March.

• Bike: 131.58 miles (3)
• Run: 36 miles (5)
• Swim: 17,500 yards (5)

Weekly Bike TSS/IF: 417.6/.822
Weekly Avg/Norm Power: 185/202

Two-Week Plan through 02/04/2007

Why a two-week plan? Well, first, this week marks my seventh "on" week in a row, and I'm feeling a bit toasty (legs are taking a bit longer to shake the fatigue and soreness from the key workouts, feeling sleepy all the time, and concentration is flagging a bit) -- I think it's time for a rest. Second, I'm heading into my first benchmark of the season in just under two weeks at the Davis Stampede half-marathon. Rested, I think I can probably pull off something around 90 minutes, so I'm going to plan the next two weeks with a recovery and mini-taper to try to give myself the best shot of getting a true and accurate measure of my current fitness.

Week Ending 01/28/2007

• M: Noon Swim, PM Run
• T: Noon Swim (1000 TT)
• W: Noon Bike FT Intervals (TSS Goal: 120) + T-Run, possible PM Swim
• R: Long Run (2:00)
• F: Noon Swim, PM Run
• Sa: AM Long Bike (TSS Goal: 250)
• Su: AM Swim (1-Hour Postal), Noon Bike (TSS Goal: 150) + T-Run

Bike TSS Goal: 520
Run Miles: 35

Week Ending 01/28/2007

• M: Noon Swim, PM Run
• T: Noon Swim
• W: AM Long Bike (TSS Goal: 175) + T-Run
• R: AM Swim, Noon Bike FT Intervals (TSS Goal: 100) + T-Run
• F: Noon Swim
• Sa: AM Aerobic Bike with pickups (TSS Goal: 125) + T-Run with 30" pickups
• Su: Davis Stampede Half-Marathon

Bike TSS Goal: 400
Run Miles: 25

Stats for week ending 01/21/2007

Another solid week, biggest overall volume since I shut things down last May after discovering the liver issues. The key sessions were a 500yd TT at Masters (a 13" PR at 6:35!), an FTP test on tired legs and saddle sores that came in at the same result as last time, a long and hilly tempo/fartlek run on Thursday, and a solid long ride with the FMRC group on Saturday with lots of time well above FTP (basically, every climb).

• Bike: 137.04 miles (3)
• Run: 31.2 miles (5)
• Swim: 15,600 yards (4)

Weekly Bike TSS/IF: 512.1/.846
Weekly Avg/Norm Power: 179/208

Plan for week ending 01/21/2007

• M: Noon Swim, PM Run
• T: Noon Swim (500 TT), PM Run
• W: Noon Bike FTT (TSS Goal: 120)
• R: AM Swim, Noon Long Run (1:50)
• F: Noon Swim
• Sa: AM Long Bike (TSS Goal: 250), PM Run
• Su: AM Bike (TSS Goal: 150) + T-Run

Bike TSS Goal: 520
Run Miles: 30

Stats for week ending 01/14/2007

A tough week. Saddle sores and continued cold weather made getting out the door difficult, but I still managed to get a good bit of work in. Saturday's ride, especially, gave me encouragement, as I did the same ride almost exactly one year ago, but averaging 30 watts less and over 1mph slower!

• Bike: 117.19 miles (3)
• Run: 25.3 miles (4)
• Swim: 14,950 yards (4)

Weekly Bike TSS/IF: 429.8/.844

Weekly Avg/Norm Power: 192/208