Monday Tuesday

I took is easy on the swim monday. LALA had an open lane so I used it for a while.

Monday
400 warm up then 10X100 on 1:45
Swam down a little and got out. I was pretty tired :(

Tuesday
Much better rested and ready for the Tuesday Brick

Bike pretty quick and consistant. Went out a little conservative in the beginning targeting just over 170 watts and under 250 for the small hills. After the first turn around I felt pretty good so I bumped up to 180 watts for the flats.

Entire workout (184 watts):
Duration: 58:39
Work: 645 kJ
TSS: 89.7 (intensity factor 0.958)
Norm Power: 192
VI: 1.04
Distance: 21.845 mi
.............Min Max Avg
Power: 0 479 184 watts
Heart Rate: 90 188 153 bpm
Cadence: 29 102 87 rpm
Speed: 2.7 30.4 22.4 mph

Run 10K afterwards targeting near 8 min/miles for the first 5K then drop :15 for the next 5K
6.2 miles in 48:06...no HR data since I was wearing the wrong strap

DATT Training Weekend

The weekend down in Portsmouth turned out really well. I was a bit concerned about the weather but we did just about everything we planned. The only thing we didn't do was swim.

Friday
Packed up Lesley and Gavin's car and drove down, I totaly missed the crossing into Ohio so Gavin beat me there (inside joke).
Bike 1 loop on the Little Smokies course, a little bit of rain but OK. We went up Thompson Hill Rd just to do it, came back down and finished the course

Entire workout (140 watts):
Duration: 2:04:44
Work: 1041 kJ
TSS: 166.6 (intensity factor 0.897)
Norm Power: 179
VI: 1.28
Distance: 31.886 mi
Min Max Avg
Power: 0 750 140 watts
Heart Rate: 22 236 133 bpm

Run afterwards to the top of the run course hill
6.6 miles in about 59 minutes

Saturday
Run to the end of the run trail and back to cabin
8.3 miles in about 1:13

Bike on the Sat am course. We had to loop back cuz I broke a spoke early in the ride and MJ was kind enough to lend me a spare wheel for the rest of the weekend. Thanks so much.

Entire workout (141 watts):
Duration: 2:14:42
Work: 1133 kJ
TSS: 174.5 (intensity factor 0.883)
Norm Power: 177
VI: 1.26
Distance: 35.205 mi
Min Max Avg
Power: 0 716 141 watts
Heart Rate: 3 231 133 bpm

Run 2 miles afterwards on a short nature trail near the cabins in about 18 minutes.

Bike again on the Sat am course in the evening with the whole group. A nice recovery ride but still challenging in a lot of parts.

Entire workout (111 watts):
Duration: 2:00:59
Work: 801 kJ
TSS: 114.3 (intensity factor 0.754)
Norm Power: 151
VI: 1.36
Distance: 27.944 mi
Min Max Avg
Power: 0 546 111 watts
Heart Rate: 19 242 125 bpm

Sunday
Bike on the Saturday pm course in the morning. It was a lot more uphill on the way out than I remembered. The big hill on the way back I targeted 215 watts to stay strong, it was the right decision.

Entire workout (146 watts):
Duration: 1:36:57
Work: 844 kJ
TSS: 117.7 (intensity factor 0.855)
Norm Power: 171
VI: 1.17
Distance: 25.569 mi
Min Max Avg
Power: 0 624 146 watts
Heart Rate: 79 205 138 bpm

Run to the end of the run course trail again
8.3 miles 1:11:20. A little quicker than before and I don't know how as we were pretty tired.

Last week 4/28 to 5/1

Since I had an 1100 point week I felt that I needed a day of rest cuz that was 100 points past where I wanted to be. So getting rested was a high priority to be ready for another big week.

Mon Off

Tue
Run 3.1 miles
Bike 21.8 tempo paced
Run 6.2 miles as 5K moderate then 5K raising HR by at least 5bpm

Wed
Swim a little bit at lunch
Run 12.5 miles in the evening

Thu
Bike 50 minutes easy then pack for the weekend