Your Endurance Lifestyle. Redesigned.

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

The Overview
January is in full swing up here in New England, and by that I mean it is officially cold out there. All you Minnesota peeps out there can say what you want, I think that anything under 10-degrees Fahrenheit is just plain cold. Speaking of colds, I think mine is gone. A full 5-day antibiotic cocktail having run it’s course (if you know what I mean) and while I am not phlegm-free I am not choking and coughing my way through the workouts! Now the focus is on staying healthy…better sleep, better hydration, etc.

Body Comp Update: Bam right back on track. I was able to regain some discipline and saw another quick drop from 178 to 175 lbs. I have been here for 3 days, so safe to say this is a pretty sustainable number. Again, pleased to see I can follow some simple daily steps and eating guidelines and do well despite minimal training volume. This is part effective protocol, part I think I had a few pounds to lose.

The Races: Just two small confirmations this week, nothing big. Seems I’ll be laying it on the line at the Harpoon Indoor TT (1/30) and at the Multisport World Expo TT (3/20), so it’s time to focus. I’d like to be fighting weight and shape for them both, but have a 1/2 marathon and then Boston to contend with, so we’ll see!

The Workouts

Monday — 5.5 miles in sub 37′ for a solid tempo run…nice to be on clean roads again!

Tuesday — 4 x 2.5 min on / 2.5 off at 380W, then 15′ at .875 IF. Solid ride!

Wednesday — Great short run today, 4×200, 4×400, 4×200, all in low 5:40s. Next week hope to extend this to an hour.

Thursday — 45′ trainer ride as 4 x 5′ at 350w (110%) for .906 IF. A different take on the VO2 stuff…a little less harder for a little bit longer…we’ll see how it goes!

Friday — 9 miles at 7 min per mile pace. Super nice midday long run.

Saturday — Sat trainer ride 2 x 20 as 320 and 320. A bit hard on the second one, but I was psyched to be there the day after a 9 mile run. Skipped the VO2 stuff and got in 15′ at .84 then it was time to get back to the family.

Sunday — 3 x 1 miles at TP in the tundra….9 degrees. Wanted to run an hour today, but some tub flooding, kid mayhem and cousin’s bday kept the workout to 30 mins. Talk about focused!

Stats Summary for the Week

Weight: 175, race weight in January. Awesome!

FTP: Am thinking that it’s a bit closer to 325, but we’ll see how this week’s sessions go…could just be I had a lighter week.

vDOT: No budging from 55.

CTL: 54.4 TSS/day (previous week was 51.5 TSS/day), so not a harder week, but another solid one.

TSB: -19.7 (prev as -20.9). I think running short on Wed and riding short on Sat kept the TSB from being what it should have. Charts are keeping me in check, but getting the “work” done for each set is keeping me focused. Get it done, get on with my day!

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