This was a redux of Tuesday's 3x10'(3') @FTP session. Today's workout seemed a lot easier than Tuesday's. I checked my numbers, and indeed, the Ergomo showed lower wattages than on Tuesday. Interestingly, the Computrainer was virtually identical to Tuesday. I'm not sure what happened. I checked my rear tire, and looks really worn. Perhaps this caused an issue, although I'd expect the Computrainer to reflect that as well.
Anyway, it felt (and clearly was) easier today. Here is the graph.
Saturday was another bike workout (actually, supposed to be a brick, but I canned the run). This was a slightly easier workout, with only a single interval at FTP (=260) and 2x12' @ 85% FTP. I canned the run because I didn't do the workout until the afternoon when the boys went to sleep, and they were up before I finished. I figured I should stick around instead of doing a brick run. Besides, we had to run some errands and get back in time for the Texas Tech v. Oklahoma game (what a butt-kickin').
As always, the workout graph is pictured below.
I was up at 4:00 am for Thursday's bike workout, which was 2x10' (3') @ FTP, and the remainder of the time at 85% of FTP. I cut the workout a bit short since I had to be at work early. I hit the intervals pretty well, and felt really good. The workout graph is below.
Today was supposed to be a 50 min. run workout, with a 15 minute warm up, 3 x 1 mi repeats with 5' rest intervals, and a cool down session. However, I decided to sleep in, falling for the "I'll do it at lunch" pitfall. Of course, work got in the way, and I missed the workout. :(
Today was a pretty tough brick workout starting at 4:30 am. It called for a 1 hour bike ride followed by a 30 minute run. On the bike, I was to do a main set consisting of three (3) 10 minute intervals at my functional threshold power (FTP) level (currently about 260 watts), with 3 minute rest intervals between each work interval. The remainder of the time is done at about 85% FTP. I always do a 15 minute warm up as well to get my CompuTrainer properly calibrated. My power and HR data for the entire 1 hour ride is in the graph below.
Following the bike portion, I headed out for a run with my trusty Garmin GPS. The run portion was supposed to be done at fairly easy paces. It was essentially an out and back, negative split workout. On the way out, I was to run at Easy Pace (EP), which for me, is currently a pace of about 9:45/mi. On the way back, I was to run Marathon Pace (MP), which for me is about 8:25/mi. I was a little fast on the way out, and a little slow on the way back. I need to nail those paces just a little better. My run data (heart rate and pace) is shown in the graph below.
I felt really great after the workout, although I'm dragging a little now. My legs are a lot more fatigued than I thought they were earlier this morning. Tonight, I'll try a little yoga and stretching to hopefully aid my recovery.
Today is day one of my 2009 triathlon off-season. Goals for this off-season are to raise my functional threshold power (FTP), improving on the run fitness I built training for the denver marathon, and conditioning my body to reach peak racing weight and fitness for the 5430 Half Ironman in August 2009.
So, today, I'm starting off with... nothing. That's right. Day 1 (11/3/2008) is a Monday. Mondays, according to my Endurance Nation off-season training plan, are rest days.
