I did something last weekend that I rarely do

I pretty much took the weekend off.

I was just tired and didn't want to deal with the cold weather crap.

I swam 4000 on Saturday morning, started biking on Zwift in the late afternoon.  I got about a half hour into it and said screw this, I'm tired.

On Sunday I got dressed and went outside for my planned 8 mile run.  It was cold, my ankle hurt a little, I was tired so I said screw it again and went back inside.

All of this the weekend before Triple T...I'm just tired of being tired.  I want my energy back going into this race and if I'm a little under-trained, then so be it.

On a positive note...Monday I ran at lunch, swam 2700 fairly strong then rode 23 miles fairly strong.

Ramble Ramble Ramble...I did the 2X20 on the trainer...some interesting notes

It's much easier for me to pace the interval on the trainer than outside but there are a few differences.

Since it was raining I decided to ride Zwift instead of outside (good choice) even though it was warm in my bike room.  I warmed up like usual for 1 lap of Richmond (~30 min) then went straight into the 2X20(4) on the flat section.  Using the flat section, it's easier to hold a steady power cuz I don't have to ride downhill.

It was difficult at first and I was trying to hold my cadence above 77 (just something personal I'm trying) then after 10 minutes, I was able to bring my HR up a little more.  During the last 10 min I was holding back a little cuz I knew I had another interval.

The second one felt much more comfortable right from the start and I just built on it a bit.  Just before the second one I re-zeroed my PM just to be sure it was right. (-653, -655)  As the interval went on I felt better and better so I went with it.

Here's my rambling...

The power for each interval was 213 and 224.  A little lower on the first one than I expected but within the acceptable range.  I'm a little lower this year on FTP and I don't know if it's the PM, training, freshness, a combination of all or something else.

The HR for each interval was 139, 139.  I feel it should have been higher on the second one but maybe the PM was low on the first interval or high on the second interval.  Compared to the one I did outside last week on my tri bike, the power was 217, 207 the HR was 148, 152 there is a definite difference between riding on the trainer and outside.

I'm going to put more emphasis on the 2X20 this year rather than the 8X5.  When I do the 8X5 I'm going to keep more effort on the rest interval as well and see what that does.

In addition to the 2X20 I'm going to add it some VO2max efforts for 6 weeks after Triple T to raise my FTP and sprint effort power.  Probably start with the 5X3'(5) and progress to 5X5'(5)

2 weeks of thoughts

Week ending 5/1

Swim: OK, nothing new

Bike: OK, did the 4X10 went about as expected holding near 210-215 watts.  Ran well on the brick run.  I'm slowing down that run so I can concentrate on the Quality run on Wednesday

Biked long on weekend, got 60 miles in but the rain started and I cut the last 10 miles.

Run: OK.  Not showing any improvement on the pace for the Hill Run but did see a slight decrease in HR.   I was a little tired for the long run on Sunday but still managed to run 15 miles easy as planned.

Overall a pretty decent week with a little less volume

Week ending 5/8, Triple T Camp Week

Swim: OK, tired but nothing new.  Swam Monday, Wednesday and OW on Saturday

Bike: 2X20 on Tuesday, faded at end, should have targeted 210 for the first one instead of 217.
Triple T bike rides went well, I just wanted to ride the courses and not kill myself.  While I rode hard, I was nowhere near all-out.

Run:  Ankle hurt on Tuesday so I took it off (the run).  It rained on Wednesday so I just ran easy at lunch, good thing cuz I was tired.  Ran the hill at Shawnee on Thursday evening, brick run once on Friday.  Didn't run on Sunday after the drive like I should have.

Overall a short run week and I'm not satisfied with the run volume.  This week is the last week for harder training and the weather doesn't look good so I'm going to have to suck it up and train indoors.

Goals for this week:
There is a swim meet this weekend (for the kids) so I'll need to get my swims in earlier, probably MWTF.

Bike: 2X20@210, 4X20(5)SST on Thursday, longer and easy on Saturday.

Run: Hill workout but keep HR in a lower zone more in line with the effort I will target at Triple T.  I'm thinking around 150bpm and see how I feel from there.  Sunday I'm going to go with the Daniels plan (2 miles E pace + 10 to 15 min T pace with 3 min rests + 30 to 45 min E pace)