Your Endurance Lifestyle. Redesigned.

Post Written by Patrick McCrann. You can follow me on Twitter here.

The Overview
Into week 13 of the OS closed out with a bang as I participated in the 2nd annual Harpoon Brewery Indoor Time Trial hosted by Fast Splits. It was a solid week of training coming back from the 25.3 mile run around Boston for the Run for Haiti Project (yes, you can still donate!). Interesting to watch the fatigue wear off. I figured it would be like a fog lifting slowly, day by day, but it turned out to be a fog that would drop on me after so many minutes of work. Early on I figured I might never get the FTP work started in a given workout, but I could…just not complete the second interval, etc.

While I didn’t taper, I did start the week with a TT-prep workout where I sat on 340W for a cumulative 20 minutes, but it was broken up by the kids getting out of bed…needless to say I was a bit apprehensive heading into the weekend.

Body Comp Update: Up a bit at 176/7, but still loving it. I was good for the whole week and then went crazy after the ITT on some unsuspecting nachos. Hard work = some rewards!

The Workouts

Monday — Trainer ride of 35′, including 20′ total at 340W. Tough ride but wanted to put in some TT-like effort. Shortened by girls.

Tuesday — Trainer Ride of 55′ as 8 x 1.5′ at 380, then 20′ at .875 for .896 IF and 73 TSS.

Wednesday — 8.5 miler today, including 3 x 1 mile @ 6:00 pace. Wanted to sandbag for weekend TT, but just couldn’t.

Thursday — 55′ on the trainer, again, as 3 x 5′ at 340W then 20′ at .875, total of .865 for the entire ride.

Friday — 45′ on the trainer at .730; just a nice spin for the day. Time to go to work! Trying @panerabread today…

Saturday — ITT at Harpoon. 40′ warm up around .7, then 20′ effort at 340W average. Psyched!

Sunday — 8.75 miles all pretty easy/steady; probably an IF of about .85. Hardest part was the temps at 12 degrees!

Stats Summary for the Week

Weight: 176-8.

FTP: Doing the math on my watts could potentially put me at 332W for a new all time high FTP (in January!). Waiting for some corroboration from my training partner re his file, so we’ll see.

vDOT: 55 it remains. I am trying to figure out how I am going to squeeze a better vDOT out of these legs in a month that the Hyannis Half Marathon..we’ll see.

CTL: 61 TSS/day (previous two weeks were 61 TSS/day), so pretty consistent given rebound from the Haiti Run. Am hoping I can dial in some better sustained threshold work over the close of the OS!

TSB: -6.6 (prev as -16). The lightened week between the long run rebound and the ITT means I am pretty rested. No wonder I raced well at that ITT. Time to get back to work!

Tweet This Post 

This entry was posted and is filed under Bike, Event, Training Update. You can follow any responses to this entry through the RSS 2.0 feed. You can skip to the end and leave a response. Pinging is currently not allowed.