Training Summary Sep22 - sep 28

Training Summary Sep. 22 - Sep 28
Training time finally starting to drop, nothing too big this week, Friday was a Race Rehearsal ride.. Overall things feel pretty good. I think i'm ready, well, except for the sciatica which is going to bother me to the end.. :(

Planned time 12:40 Actual time 14:00 Totals: S: 10800y B: 140m R: 30

Monday: S:4500y R: 4m
R: was supposed to do mile repeats, sciatica really flared and hurt too much to run fast. bagged them and quit early

Tuesday: B: 26; R: 4m Nothing crazy here

Wed: S: 4500y R: 16m 7:37 pace
R: since this was a "short" run, i let myself go to town. Ended up 7:37 pace, last 6 miles under 7:15.. Felt good for the most part, except the butt of course.. Very happy about the run..

Thur: S: 1800y easy fun swim

Fri: B: 113m ; R: 6 miles
B: Race rehearsal (FT=284W)
113 miles 5:23:50.. TSS 282, Pnorm=205W
0-56 miles, TSS= 144, Pnorm=209W
57-112miles, TSS=138, Pnorm=201W
R: 6 miles

The goal here was to ride 205-210W first half, 210-215 second half. the second half of this route is tough, lots of climbing, hard to hit that right. Overall good, would like a TSS closer to 300.. The run felt great.. I love RR rides, they feel like recovery compared to the rest of the long rides i do... Feeling really good...

Training Summary Sep. 15 - Sep 22

Last big training week.. Overall it went pretty well, hit most of my intervals and exceeded my training schedule a bit. Legs and body tired, but still did well. Run and Bike power numbers are a bit better than the same time before IMCDA, this is good. Still having sciatica issues in the hip though.. Good thing, things get easier and now, i can certainly make it thru the race. I think this may have been my biggest overall week ever.. :)

Planned time 18:25 Actual time 21:14
Totals: S: 12600y B: 229m R: 47.4

Monday: S: 4500y R: 11 miles
R: 6x1 mile repeats, on 6:45.. easy, but the butt really hurt after
Tuesday: B: 27 miles R: 4 miles, group bike ride, 8min pace on the run, felt good
Wednesday: S: 4100y, R: 22 miles :)
R: yeh, last long run, goal was to faster than the 18mile and 20mile pace, i did
22miles 2:47:53 7:37 pace , tired, but oh so happy
Thur: S: 4000y
Fri: B: 113m, R: 5m ,
legs tired from the long run, power numbers were good considering
B: 42min Pnorm=245W
44min Pnorm=245W
20min Pnorm=287W
20min Pnorm=275W
Total: 113miles, 5:31:00, Pnorm=223W, TSS=350
Sat: B: 90m, R: 5m
oh yeh, legs really tired, skipped the FT intervals, felt ok after a couple hours warmup
B: 20min Pnorm=244W
20min Pnorm=254W
20min Pnorm=242W
Total: 90miles, 4:21:00, Pnorm=209W, TSS=242
Sun: sleep, eat, sleep

Overall great week, really happy pleased with the power i put out on friday after a tough run on wednesday.. Certainly feel better on the bike and in the pool, the run is a question mark.. If i didn't have sciatica, i'd probably be on fire i feel so fit :)

Training Summary Sep. 8 - Sep 14

Training Summary Sep. 8 - Sep 14
5 weeks out(sep 7) Overall not a good week. Was in boston for work till late tuesday night, long work hours, terrible food, missing PT, no sleep took its toll. Couldn't finish the saturday workout and bailed sunday.. Heart rate really elevated, low on the power, never recovered from the trip, been tired all week.. Wanted to get 44 miles of running, got 35, was also short ~ 90 miles on the bike since i skipped sunday.. Hopefully next week will be better..

Planned time 18:10 Actual time 15:08
Totals: S: 11700y B: 127m R: 35

Monday: S: 3300y (9:00 pm, followed by wendy's dinner, oh boy)
R: 11 miles, hilly, humid, in boston..
Tuesday: R: 20 miles (played frogger for 2:45, fun).. Flew home, finally
Wednesday: B: 19 m, short be sweet
Thur: S: 4000y
Fri: S: 4400y, R: 4m treadmill run.. really tired
Sat: B: 108 m, tired
Brutal ride, i was laboring during the warmup, heart rate elevated 10-15 beats, couldn't finish the ride, had to call the sag wagon... Felt terrible.. Here are the numbers:
40min Pnorm=246W , struggled but made it
40min Pnorm=239W, hurt, HR avg. was 162, way too high
20min Pnorm=275W, This was brutal, stopped and limped here on out. Something certainly wrong..
Sun: slept, ate, hopefully recovered enough for the monster week next week.. Feel ok, but we'll see..

Training Summary Sep. 1 - Sep 7

6 weeks out(sep 1)
Overall it was an ok week, had to go to boston thursday night so that kind of threw a wrench into the training, adjusted end of week training best i could, missed 1 long ride on the weekend.. Sciatica is still a problem but is still manageable.. Only a couple more big weeks and i'm home free... Fitness has certainly jumped in the past month, feels nice.. If only i could keep this fitness level long term...

Planned time 18:25 Actual time 16:14Totals: S: 11300y B: 140m R: 42
Monday: Swim 4000y R: 10.4 miles
R: 5X1 mile repeats 7-7:15.. still can't go faster, butt hurts too much
Tue: B: 26m, R: 5 Bike TTH, pretty hard, under 8:00 pace on run, felt good
Wed: S: 4300y, R: 18m 7:46 pace
Swim felt fantastic, starting to really feel the water
Run went well, averaged 7:46, felt pretty good at the end..
Thur: B: 114m, R: 5 miles
Bike: Race Rehearsal, legs were trashed from long run, but bike still felt ok.
a little low on the Pnorm for the ride, want it 5 watts higher..
114m, 5:35:00 Pnorm=205W Pavg=187W
Run: brick run felt pretty good given the intensity of the last few days.. things looking good.
Fri: R: 4 miles, in boston
Sat: recover
Sun: S: 3000y

Would have been a perfect week had i gotten my second long ride in over the weekend.. Other than that things feel pretty good. Tired, but feel healthy.. Except for the sciatica..

IMHAWAII training summary Aug 18 - Aug 31

Been a while since i posted. Been battling sciatica after i started training after IMCDA.. Been very problamatic for me, the pain is tolerable and i can no longer wait for it to go away.. Lots of therapy but training is now in full force. Will just have to wait and see.. Swimming and Biking are unaffected, bike power has moved up to 280Watts, so thats good.

Training Summary August 18 - August 24: 8 weeks to IMHAWAII
Planned time 16:50 Actual time 16:46
Totals: S: 6000y B: 209m R: 33
Monday: B: 27m; R: 4 Brick
B: FT test, 20min hard, 2 min rest 20min hard.. Pnorm 285W,
Tuesday: R: 10 miles, nothing too fast, just putting on miles, butt hurtz
Wed: S: 3000y r: 15m
Run: 7:57 pace, not too bad.. butt hurtz but manageable, happy with pace..
Thur: S: 3000y
Fri: B: 115m, R: 4m brick
B: 60 wu, legs tired from run, did not do the FT intervals, stayed at 85%
40min, Pnorm=239W
40min, Pnorm=245W
20min @ Pnorm= 236W
20min, Pnorm=235W
Overall: Pnorm=211W, 115m, 5:33:00
Sat:
B: 20min Pnorm=247W
20min Pnorm=251W
Overall: 66.5m, Pnorm=210W, 3:26:24

First week with any real running, legs felt the miles, sciatica manageable and not getting worse..
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This is normally a recovery week before the last 3 week build, i decided to skip it and continue to build from last week, most notably working on the run miles..

Training Summary August 25 - August 31: 7 weeks to IMHAWAII
Planned time 14:40 Actual time 18:04
Totals: S: 10200y B: 209m R: 40.3

Monday: S: 4000y B: 28m; R: 4 Brick
B: 20min @ FT, Pnorm=287W : 2 min rest
20min @ FT, Pnorm=284W
**42min FT test, Pnorm tested out at 281W
Tuesday: R: 10 miles,
5 x 1 mile intervals on 7:15.. Felt easy, any faster any sciatica starts to really hurt.. should be running 6:30's..
Wed: S: 3200y r: 16m in 2:05
Run: 7:50 pace, improvement in time over last week, good.. running legs starting to come back
Thur: S: 3000y
Fri: B: 100m, R: 4m brick
B: 30 wu, legs tired from run,
40min, Pnorm=247W
44min, Pnorm=245W
20min @ FT Pnorm= 283W
20min @ FT Pnorm=274W
Overall: Pnorm=226W, 100m, 4:47:00
Good bike ride, highest Pnorm for 100m ride ever..
Sat:
B: 20min Pnorm=243W
20min Pnorm=247W
Overall: 82m, Pnorm=207W, 3:55:24
R: 4 mi
Sun: R: 2 miles.. Only to get me >40m running.

Solid week, made 40 miles of running.. Thats good.. sciatica manageable.. 3 more weeks of hard training... whew..

S