Patrick John McCrann | Athlete. Author. Coach.

PMC Chart for Week of 11/23/2009

The last week of November treated me pretty well despite the holidays and some epic eating on Thanksgiving. I had my reservations about being able to get things done but everything shook itself out. By Sunday I am done, cooked like our Holiday Turkey, and ready for an easy Monday.

The Workouts

Monday — 2 x 12′ @ FTP on bike to make up for missed weekend workout due to travel to support Endurance Nation athletes at Ironman Arizona. Solid ride.

Tuesday — 2 x 15′ @ FTP on the bike to get right into the schedule for Week 4. Couldn’t do until night time, but executed well considering Monday’s ride.

Wednesday — 30′ run. I originally planned to put in one more ride, but work and travel demands foiled my best intentions. managed to put in some easy time on a run because (A) it was a beautiful day and (B) with my current focus on body composition, I needed to get some active time in.

Thursday — 2 x 1.5 miles fast. A new loop on the Cape has me all jazzed up, so I go out and drill it at 6:11 and 5:59 paces. Great run.

Friday — 7.25 mile run at 6:50 pace. Didn’t want to do intervals, so lined up my typical long run on an awful New England weather day and clocked in a decent effort.

Saturday — 2 x 1.5 miles fast. Knowing I am going to ride on Sunday when I get back to Boston, I put in another interval session, albeit shorter overall. Much better pacing than Thursday as I end up with 6:07 and 6:04 pace respectively.

Sunday — 2 x 15′ @ FTP on the bike. My powermeter display battery died on interval one, and it was a good thing. My goose was cooked. Should have known from looking at my PMC that things were going to be tough, but I tried valiantly. First Interval was mostly 312W, number two was probably closer to 300W, and so I manually created that workout.

Stats Summary for the Week

Weight: 180, down 8lbs total, 5lbs to go. Having Team EN to keep me accountable rocks! Thinking I am going to try and stabilize here before pushing for 175.

FTP: 305, no testing this week. Riding most of my intervals at 315W, so think I could be back up to 325 in 4 weeks if I am consistent!

vDOT: 56, no testing this week. Feel like I could be ready for a bump though

CTL: 33.5 TSS/day (previous week was 27.9)

TSB: -26.7 (previous week was -28.8 due to longer overall workouts)