Training Week: 7/7-7/13

Swim: 10,600 Yards (2:23)
Bike: 144 Miles (7:23)
Run: 16.6 Miles (2:21)
Total*: 77 Points (12:08)

Swim: I got back in the pool after a short dry spell, and I’ve lost a good chunk of fitness. My splits are dreadful. It continually amazes me how consistent one has to be in swimming and how quickly fitness goes, as opposed to cycling and running fitness, which hang tough in periods of inactivity. They say you lose 2 weeks of work in 1 week. Rough.

Bike: Highlights included a) a hot, tough ride of the Poconos 70.3 course (and back to the car) for 80 miles with the new 404s/PowerTap (yes, I train on race wheels, and I’m making no apologies); b) a taxing 2×20 to verify a new FTP level; and c) a three-lap loop of the Philadelphia “Drives” with some nice periods pushing threshold wattage and zipping along at 23+. Climbing up the table and within striking distance (<5%) of my 70.3 goal wattage (as measured by 85% of FTP).

Run: Hip flexor pain with running continues, and I was only able to get out on my feet twice this week. I am losing ground with my run shape, but my chief concern is getting healthy. Once I can run ~30 miles per week again with at least a third of that around threshold, it’ll only be a matter of weeks before I’m cruising again.

Total: The bike (i.e. the weakness) continues to be the focus. Now that I have a power meter for my bike I can be just as precise about my training outdoors as I have been indoors…the power of information is huge in cycling (pun intended). The swimming will come back with consistency–I’d be happy to maintain where I was two weeks ago, when I blitzed an 8 x 300 set, but it may take a month to get back there.  Running is a huge wild card. If the hip improves, I’m set; if not, I’m screwed. Simple as that.

*I have a non-standard system for quantifying my training output. (Swim Dist x 4) + (Bike Dist / 4) + Run Dist = Total Points. Listed time is time spent swimming, biking, or running, not rest between intervals, walking, etc.


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