So me efforts to find a really solid training week continue. This week has been pretty good.
So last week I took it pretty easy. I did all my hard workouts, intervals, long stuff, etc. But decided to cut some of the filler completely to see how I would recover. As it turns out I recovered very well and had some solid workouts. I did make a change due to the heat/humidity and swapped my long run from Thursday to saturday with a short ride and then followed it up with a long ride/easy run on Sunday. While that worked well I could feel it in my legs on Sunday. But it wasn't all bad. I did my first 30 miles at 270 watts and then lost it a bit and my average dropped to 260+ for a final number. Overall not bad at all. Had I been fully rested I may have been able to run well after that. But due to my long run the day before and the riding my legs didn't have it.
This week I added back the filler workouts and have done some really hard sessions as well. Monday was a swim/ride. In an effort to keep myself under control I stayed in the small ring for the entire ride and only rode for 45 minutes. Average power was just under 200 watts. That's actually zone 2 instead of zone 1, but I still recovered pretty well.
Tuesday was my interval day, TimeTrialPalooza. I stayed aero the entire time and finished with 296w, 306w, 311w, 320w. With my new FTP of 305, this was actually a really good set. I'll keep working to bump that first 20 minutes up. I have to admit, it is disheartening to see numbers this low when a few months ago my FTP was 325. :-(
Wednesday was a swim and easy run. Again I had to really focus on staying under control. That wasn't too hard as I was pretty tired.
Thursday is long run day. I managed 2 hours at around an 8:30 pace. Felt pretty darn good the whole way and didn't tighten up until about 1:30 into it. But I still felt pretty good and when I focused I could pick up the pace without any trouble.
Today is a swim day and an optional easy ride which I doubt I'll have time for.
With this schedule I've been feeling really good. My one complaint was swimming today. I felt pretty beat up this morning. And for whatever reason my neck and shoulders are really knotted up. Perhaps I slept funny. As a result swimming hurt with every stroke. After 15 minutes I went to the hot tub but am still pretty tender. Desk jobs suck...as I am sure that is most of the cause for this.
Anyway, I'm happy with the plan. I'm happy with my times and speed. The one change I might make is the Friday swim. Instead I may just move it to Thursday morning. I'll be pretty recovered thursday morning so a good swim would work in the plan. Plus swimming really shouldn't hurt my long run that afternoon. That way I can sleep in on Friday and not be so wasted. Plus I am doing masters swimming on saturday. I won't be such a wreck for that either.
In total I'll put in about 13-14 hours this week. It had a nice mix of intensity and recovery. So I am pretty happy. I'll make a few tweaks and see how things work out.