Sunday, March 26, 2017

Schedule week of Mar 27

The week began with a nice session in the gym, lots of squats and getting in touch with hip flexors. This carried over into yoga, where the usual poses triggered a new awareness of hip flexors and range of motion.

Saturday's long run was much better that last week's, did the entire 14 miles and finished strong. Kept a closer watch on HR, pulled back intensity even just a little whenever it got past 2.5.

Moved Sunday's bike FTP interval workout to Tantalus as prep for CTTS. Could only do the first interval as planned, but I expected that after Saturday's run. Average power was off a bit on second rep so made the third rep a drop set and focused on form. Afterwards treated myself to a nice brunch at Honolulu Coffee Co.

Avg power, goal 160 - 177 watts
rep 1 - 167
rep 2 - 153
rep 3 - 125

TSS for the week went a bit over. Not sure where the extra came from but most of it is probably from the long run and spin class. Oh yea, I did a longer run than usual Monday before ST, that explains the first bump in the 7 day chart. I don't feel as tired today as I did last Sunday, which is nice. The second peak was spin class.

I would like to do Sunday's bike on the North Shore, just for fun. If so I may change the intervals to 2 x 15 min. Easier to maintain constant power without switchbacks.

Last week

ATP: 620 TSS
Planned: 571.2
Actual: 778.8

This Week

Week of 3/27 - Base 3 Week 2

Focus: Bike w/run taper

ATP: 700
Planned: 699.1

AM Rest
PM Strength with Dorian

AM Bike, extensive endurance, Hawaii Kai no hills
PM Swim, OW

AM Swim, pool
PM Bike, spin class

AM Strength with Dorian
PM Yoga

AM Bike, Portlock Loop
PM Swim, OW

AM Run, 9 mi, fast finish

Bike, FTP intervals, 3 x 10 (Pineapple Hill) fb long easy ride, 3:30 flat.

Next race: 2 weeks, Hapalua
12 weeks until CTTS.

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