2-8-5

That was the result of my FTP test last night – 285 watts.

That’s awesome.  It is am improvement of 20 watts (7.5%) over the previous test.

Tonight will be lots of run – 4×1 mile @ T Pace.

That wasn’t so bad

Knocked back a solid series of training last week.

  • Tuesday: Lazy day off
  • Wednesday: 5k Race – 18:56 (official)
  • Thursday
    • AM: 3k swim
    • PM: 1 hour bike w/ 2×12 minutes @ FTP
  • Friday
    • AM: 2.5k swim
    • PM: 8.5 mile run w/ 3×1.5 miles @ 10k pace
  • Saturday
    • Brick: 1 hour bike (2×12 min @ FTP) + 30 minute run
  • Sunday
    • 1 hour bike (3×12 min @ FTP)

It was a tough couple of days, but rewarding.

This week is similar, but tougher, if you have the EN out season advanced bike plan, week #4.

Faking it

fakeit

Things are going well.  The last 3 months or so has been an interesting stretch of training.  Lots of false starts, zero’s, sleeping in and the like.  It’s probably been the longest period of low fitness activity since  the 4×100 freestyle relay at conference my senior year of college.

To top it off, I have been horrendously bad about working out my training plan for next year, logging the training I have done, yada yada yada.

It’s January now, and like it or not, it’s time to put up or shut up.  Fortunately, my body seems up to the task – I did the 5k Run into the New Year a couple of days ago, and rolled across the finish line in 18:58.  Needless to say I was pleasantly surprised to be only 17 seconds slower than last year.  The first 2 miles went really well, I just ran out of steam towards the end.  Ran into a lot of folks I knew at the race: Pete Metz, Chris Wichert, Matt, John Lancaster – a good time was had by all I think.

I took some time over New Years to put some serious thought in what I need to do to get back rolling, and be prepared for the next season of triathlons, but more importantly stop the backwards slide into lethargy – hopefully that will finall pay off, and I’ll get rolling in the right direction.

Important things from the plan: next FTP test goal is 275 watts (next week), 5k TT was 18:59  (2 weeks).  Since I met the 5k TT goal, I’ll have to adjust it, say 18:15.

Tonight’s workout is going to suck: ~60 minute run with 3×1.5 miles @  Daniels T Pace with a 4 minute recovery.  I don’t think I’m going to enjoy that much.

In other news my big excuse for not training is complete – the basement is done.  Here are some pictures!