Tuesday: FTP test
Wednesday: 10k interval run; 2000m open water swim
Thursday: TR Gibraltar (1:45 tempo); 2000m pool swim
Friday: EZ run, TR Townsend (90 min aerobic)
Saturday: 2000m swim; 16k long run
Sunday: 85k bike
Really, really great week this week, on multiple fronts.
Tuesday night I did the FTP test to set the difficulty of the next 8 weeks of trainer rides.
I believe my exact words were 'oh shit'. I was expecting an increase (the tempo rides in particular were feeling far too easy by the end of the build plan), but I wasn't expecting a 19 watt increase. That left me a little worried about how the Thursday night tempo would go at my new target power, but it was good! It was challenging in exactly the right way.
|Running by the bay|
Wednesday night we had the first tri club swim of the year at Gullivers! The water was a balmy 16C!
|One of my teammates braving the cold|
I did two loops of the lake for about 2k, in under 40 minutes - this is really awesome because last year to do two loops in 40 minutes I had to really focus and be trying to swim fast. I wasn't trying for any speed this week, just stayed relaxed and easy. And was faster than last year already. That put me in a fantastic mood! I'm so glad I went, because now I know even if I can't do many open water swims before the races start, I'll be fine. I'm going to keep swimming at the pool at least twice a week to work on technique and such, and likely limit the open water swims to once a week at the most. At this point I think I'll get more overall benefit from the pool, even if open water is a lot more fun!
The other two runs this week were alright. Running at noon is getting a little more uncomfortable but is probably better for me at this time of year to try and get used to it. Ugh. Stupid sun.
|The long run didn't feel great. Also I forgot to put on sunscreen like a giant idiot. Getting started on the weird tanlines for the summer.|
|Great turn out for the pre-ride for the charity ride next weekend!|
I was both excited and nervous about tackling it - I've climbed lots of hills on Bad Wolf this spring, but I've been avoiding all the really steep ones. I almost chickened out and took the road bike instead, but I'm glad I didn't because:
Hell yeah. 46 seconds faster going up that beast this year, even though it felt a lot harder on the tri bike than it did on the road bike last year.
|Group ride not long after climbing 50 road. I'm in the purple. Photo via John.|
Another big week coming up. Holiday Monday here and my husband is traveling for work later in the week, so I'm rearranging my schedule a bit to make sure I can get in three swims. And since I'm pretty sure I won't be able to do a brick this weekend, I'm going to add a short transition run after Tuesday's interval ride.
Monday: swim, easy run
Tuesday: TR Washington -2 (60 min threshold intervals) + 15 minute brick run
Wednesday: interval run; open water swim
Thursday: TR White +2 (90 min tempo/sweetspot); swim
Friday: TR Townsend (90 min aerobic)
Saturday: Sulphur Springs trail run (25k)
Sunday: Brian Smith ride (20k there + 80k ride + 20k home). tempo run later in the day if I have time
|My mantra for this training cycle. Need to make a new bracelet, though, this one is getting a little icky.|