Another week and another 125ish miles in the bank. Nothing super special to report on this weeks’ worth of training. Mid 120’s seems to be the ball park for the 7 hours of training, I would like to get the weekly mileage up to the 150 range and hopefully now that the clocks have gone forward a day’s commute will add another 28 miles (14 miles each way) and obviously adding two commutes a week adds another 28 and that pushes me closer to the 200 mark. I am conscious of just adding junk miles to the plan but fortunately the rides to and from work both have around a 1000’ of elevation, these are the profiles from Strava.
The same as last week all five of this week’s rides were trainer based, despite the weather being perfect, albeit a bit windy on Saturday, sometimes you just have to workout in the garage. This was how the week shook out ridewise;
Monday; Off. Check!
Tuesday; Eisen. Legs felt sluggish out of the gate on this one and even though the intervals were short I struggled. 10x2-minute largely aerobic efforts at 107% FTP with 4 standing neuromuscular bursts at 150-200% FTP lasting 6 seconds each. Recoveries between intervals are just about 5 minutes long. GC data.
Wednesday; Black. Nothing to see here...except my awesome socks! More on the socks to follow 1 hour of aerobic endurance ranging from 50-80% FTP. Keep your watts more toward the middle of this wide wattage range as riding toward the top of the range will turn this into a more intense, and probably shorter, Tempo effort. GC data.
Thursday; Trojan. This was hard, three rides and three 5:30am starts catching up with me! PM dropped during interval 4? 6x10-minute intervals @ 95-99% FTP with 5-second neuromuscular bursts between 150-180% FTP. Recoveries between intervals are 3 minutes long. GC data.
Friday; Off! TGIF!
Saturday; Free ride, I chose Colloseum.. 90 minutes of aerobic endurance ranging from 50-80% FTP. GC data.
Sunday; Siliman. Felt easier than last time although that could have been due to it being on a different day. Same mileage for the ride but my IF was a fraction lower. Ave HR the same and Ave P 2w lower and TSS lower by <4. Just better rested maybe or adapting more? GC data.
I am hoping to add a bit of running this week as cross training, nothing too fancy but just to try and shed those pounds that I need to get off to get the new kit! To aid in this the good folks at Saucony sent me the Mirage 4 and Virrata 2 shoes to review and a pair of the Peregrine 4’s are on their way as well!
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What can I say…I like red shoes!
I also picked up Tom Danielson’s Core Advantage: Core Strength for Cycling's Winning Edge and I will be incorporating his suggested routines. Just to make it interesting the folks from VeloPress are going to send me Quick Strength for Runners 8 Weeks to a Better Runner's Body and I will be mixing and matching the exercises for the next month to see what happens. Not a bad idea long term as I shift back to Triathlon training in another 5 weeks or so to ramp up for Vineman!
I am also play with a new feature in SportTracks Mobi called Training Load…more on this to follow to! 
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