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Well, decent return to training this past week. I was feeling out of whacks with the low volume (post IM blues?) and since the increased workload, feel better.

I know that high intensity training is really hard on the body, but I like it. Legs feel good and strong and no real hints of achilles or other strain issues. Will continue to strength train, especially the weaker areas, and build slowly towards IM training in January.

Took the day off and hung out. Wanted to go out for a run, but no need to increase volume in a big way yet.
  • 1h 30m 01s
  • 24.25 miles
  • 16.16 Mi/hr
Feeling pretty good today, surprisingly, despite the really hard run workout yesterday. A little soreness, but nothing out of the ordinary.

Busy day today, so plan to hit TR later.

Why is BT not allowing me to upload TrainerRoad files? I can upload to Garmin Connect or Strava, so what the FAK?

Hard session today. 3x20 with 5 min medium spin in between.

Last set of 20s was just "hang on". Started off very low cadence (70), then increased back up to 90, all above FTP. Kind of got sloppy, but that was hard work.

According to TR, I was at threshold power range for almost 50% of total workout time and at VO2 max power range for almost 20%. I knew I was working hard today.

  • 50m 40s
  • 7.67 miles
  • 06m 36s /Mi
Woah. I have not run this hard in a LOOOONG time.

Ran on treadmill, warmed up really well, and just absolutely went HARD from minutes 35-45. There were all out sprint efforts in which I don't think I could have gone any harder. HR went up to 180, which I NEVER see.

Will be interested to see how the legs, achilles, and whatever else react tomorrow.

The winter of intensity.

  • 1h 00m 13s
  • 17.25 miles
  • 17.19 Mi/hr
  • 35m
  • 1800.00 meters
  • 01m 57s /100 meters
2x20s right below LT on stationary bike. Tough workout. Really struggled on that second 20 minute interval. woooweeee.

Want to hit 4 of those workouts per week, then a harder workout on the weekend...something like 3x30, but going to have to work up to that.

Swam during lunch, working on speed during the middle portion. Pool work is going to be a bey0tch this winter. I've come a LONG way, but have some serious work to do.

  • 1h 00m 01s
  • 16.83 miles
  • 16.83 Mi/hr
Figured out that I had the wheel diameter set incorrectly. Doing TR workout tonight, I was easily much higher than the 190 FTP I thought I was at.

I'm going to have to redo the FTP next week so I can get an accurate reading.

  • 35m
  • 1371.60 meters
  • 02m 32s /100 meters
Never really got into a rhythm in the pool b/c there were a bunch of swimmers in the lane. The last guy that got in was the straw that broke the camel's back...Have to find a different time or place to swim, as that's been happening alot.

  • 1h 00m 01s
  • 15.60 miles
  • 15.60 Mi/hr
FTP Test
Ouch, that was super painful.

FTP increased to 190...ha, me weakling. :)

The goal this winter is to really focus on increasing that number. I really don't think that distance is right. I wonder if my wheel diameter is properly auto-detected?

d00d's Training Log

 November 2013 
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