Received some feedback from a friend that the analysis posted yesterday was fairly one dimensional – focusing primarily on volume and ignoring intensity and other fitness related benchmarks.  Here was my reply:

 

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I did not spend the time to look at those metrics.  When I wrote that my gut was this: I was as strong to a little stronger in 2009 as compared to 2008 – Swim/Bike/Run, but I let the foundation crumble a bit.  That was, I felt confirmed – especially when looking at the kJ stuff.  kJ is simply raw work on the bike – irregardless of time, intensity, FTP estimation.  Short and hard = high kJ.  Long and easy = high kJ, long and intense = insane kJ. 

Anyways, here are some quick thoughts with intensity pulled in

MAF – have never spent the time to do that. 

Running Intensity averaged by 28 day samples – 2009 is generally a bit higher.  So I ran a bit harder this year – estimated Threshold pace = 6:09 or 57ish 15k, last year at the end I had it set to ~6:05

 Running 19 minute pace – generally better in 2009

Running TSS (Time + Intensity) – very similar 2008 to 2009 from a cumulative

 Cycling IF – generally lower

Cycling TSS – much lower in 2009 –

20 minute power – mostly the same 2008 to 2009, with an edge towards 2009

 The only catch with TSS and IF is that they are pretty dependent upon me having accurate estimates of my FTP and T-Pace – which I think I have generally been close enough for government work  - but it’s something to keep in mind.

 “Good” Races 2009

J-Hawk 2008 – 270 watts, HR 161
J-Hawk 2009 (1) – 298 watts, HR 157
J-Hawk 2009 (2) – 294 watts, HR 157

Whitcomb/Mason – 288 watts, HR 157

SORT 2008 – 243 watts, HR Unknown
SORT 2009 – 252 watts, HR 143

PPT 2008 – 286 watts, HR 153/2^nd Loop 290 watts, HR 151
PPT 2009 – 276 watts, HR 148/2^nd Loop 286 watts, HR 147

SP 2008 – 297 watts, HR Unknown
SP 2009 – 293 watts, HR 149

So that shows pretty clearly that at selected races – I generally was equal or better in 2009 – so the strength was good.  Racine 2009 vs. 2008 was a night and day different – 2008 = choke on the run, 2009 equal very, very solid.  At the races listed above – my run in 2009 was generally better that 2008 or very similar.

“Bad Races” 2009

IMFL, IMWI – no gas on the bike – survived on the run for about 70 minutes
High Cliff – had gas at the beginning but faded by the end of the bike  – survived a couple of miles on the run.
Elkhart Lake – nothing on the bike, but recovered to an OK run

The only one with reference from 2008 is IMWI, and 2009 the bike is effectively identical powerwise, but the “cost” of it was significantly greater.

The conclusion I draw:

I didn’t do the work in 2009.  I slacked majorly on the bike and the swim (untold number of mornings that I skipped and “squeezed” it in later).  I think I managed to do OK with my run training, lacking a little bit, but it got to an acceptable level by July/August.

I don’t think slacking on the bike can be denied – there is just too much staring at me from my training log saying I didn’t get it done.  Swimming is just my personal opinion – I don’t take enough notes on my swim training to do some good comparisons.
Long story short – I dug my own grave.

The puzzles I am left with:
Why did I not get the work done early in the year?
Why did I have such poor races at Madison and Florida despite incredibly strong key workouts leading up to the race?
Have I become such a fruit cake that I am not able to be saved?

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Some assorted graphs I generated to go along with this