Swim

• 1h 10m
• 3200.00 meters
• -----

Twin Ks: 400 Easy every 4th breast. 4x75 Steady, middle 25 Fast. 200 alternating 50 Steady, 50 Mod-hard. 100 Easy, odds breast. 1,000 start Easy and build to Steady. 4x50 Easy, odds breast. 1,000 faster than the 1st 1,000. All of the above on 10 sec. RI.

Excellent swim.

swimTSS: 68

Bike

• 1h 07m 28s
• 17.12 miles
• -----

Aerobic Ride: This was a "let's get to know one another" ride on the new bike. Played around with going aero and placement of my bottom on the seat. Also messed with my pedal stroke. All testing geared to finding what feels comfortable on the bike. It's different.

hrTSS: 71

Strength

• 45m

Strength Training, Maintenance

Bike

• 1h 07m 16s
• 19.37 miles
• -----

Aerobic Ride: 1st ride on the new bike. Lots of Easy riding just to get used to the bike. Did do 2 Steady intervals of around 20 mins. 1 with a slight headwind, the other the opposite. Results were (average HR, speed):

1st: 18.2, 124
2nd: 19.6, 126

Did those intervals at HIM RPE level. I'll really be able to benchmark the bike this weekend on my long ride.

1st impression of the bike: It's one sweet, sweet, machine. It handles beautiful and it's fast. I love it. There are several things that I have to get accustomed to. Most of those have to do with the new fit. It's going to take some time.

hrTSS: 75

Run

• 20m 46s
• 2.26 miles
• -----

Easy Transition Run: Like the plan said, nice and easy. Felt good.

rTSS: 32

Sport

• Walking
• 22m

WU

Run

• 1h 03m 25s
• 7.10 miles
• -----

Tempo Run: Not the greatest of runs. Plan said to "be smart here if you are getting any warning signs of going flat". I was tired going into the run primarily from a lack of sleep the last 2 nights. So rather than turning the entire run into a Steady paced run I did 20 min. on Easy, then 4x (2 min Steady, 4 min. Mod-Hard, 3 min. Steady, 1 min. Fast Walk). Finished up with a few min. of Steady back to the house. So I got some tempo running in there, just a little shorter distance than planned.

rTSS: 108

Swim

• 49m
• 2200.00 meters
• -----

1K Continuous: 400 every 4th breast. 4x100 odds breast. 4x50 odds breast. 200 Easy. All of the above on 15 sec. RI. 1,000 continuous starting on Easy building to Steady.

Easy Day, recovery swim.

swimTSS: 45

Bike

• 3h 05m 04s
• 51.21 miles
• -----

Hilly Ride: No hills here but the wind was blowing plenty. The plan said "This workout should not be super sustained and I recommend you have plenty of Easy periods inserted across the ride". So that's how the ride was done. I did inserted 2x20 min. Steady tests with a target HR of 120bpm. Results were (average HR, pace):

1st: 120, 18.1
2nd: 121, 18.3

hrTSS: 151

Run

• 55m 27s
• 6.04 miles
• -----

Easy Transition Run: Plan said I could run a 30 min Easy Transition run or run later in the day and take it up to 60 min. I choose the later in the day option. Run and legs felt good. More like a Steady paced run rather than Easy but I felt fine. Even lifted the pace the last mile. 9.25:.75 Run/Walk.

rTSS: 88

Good week of training. 940 TSS with one day off.