Your Endurance Lifestyle. Redesigned.

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

The Overview
The first week of December was really solid for me. I bounced back quickly from the holidays to get on the weight focus, managing to lose even a few more pounds. My running was rock solid but the bike workouts suffered a bit as well. Lots of work this week, with four days up at 4am, so I have been relatively fatigued. Looking forward to a day of rest (that happens before I die, right???). Technically I am writing this post before I do the 3 x 1 mile on Sunday, but I feel like I can crush it.

The Workouts

Monday — 15 mile easy spin at .807 IF. Just a nice trainer session on a crappy weather day.

Tuesday — 2 x 15′ as 321 and 312. Good ride here, only slightly tired. Not happy with the pacing, as I think I mentally am over-estimating my internal FTP right now.

Wednesday — 4 x 1 mile at TP as 6:07, 5:50, 5:53, 5:38. I just crushed this workout and felt awesome. Last test has my TP at 6:10s, but having lost 10lbs since then the numbers are a bit jacked.

Thursday — 2 x 12′ as 322 and 304. Just died here today, partly b/c of Wed run, not eating and poor pacing. All easily fixed, so need to pay more attention.

Friday — Pushed Saturday’s ride here, so 2 x 12′ as 310 and 320, followed by 25 minutes at .867. Ate a banana before this workout and paced much better on the first interval. Very happy with the effort.

Saturday — 30′ easy run on the Cape. Family day here, so got in a short run before a day with the kids.

Sunday — 3 x 1 mile run at Threshold Pace. Not done yet, but after 4×1 and a light Saturday, this should be pretty easy.

Stats Summary for the Week

Weight: Officially down to 178 for the week, or 10lbs from 5 weeks ago. I am liking the new weight and can see the benefits running right now. The cycling less so, but hope that will come around. My weekly single-day binge on Saturday was quite epic with Xmas cookies, part of an ice cream cake, a scoop of sorbet and two oranges. Probably 180 as I type this!

FTP: I think week 8 is looking more like 315 instead of back at 325 (last season’s numbers). I have tried twice to sit on 320+ this week and both times have exploded…but it will happen.

vDOT: Undoubtedly my weight loss has affected my vDOT. Depending on the holiday travel/testing schedule, I might do my 5k a bit early, but expect a vDOT boost for sure.

CTL: 38.5 TSS/day (previous week was 33.5 TSS/day)

TSB: -25.4 (previous week was -26.7); I think this would have increase more if I had stacked Sat with Sun instead of splitting the weekend up with Friday / Sunday workouts and a Saturday easy run.

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