The Numbers:
Swim: 3h18m, 14,050y
Bike: 9h46m, 210mi
Run: 5h18m, 44mi
Strength/walk: 2h5m, 2mi
TOTALS: 18h47m, TSS: 1346
CTL (Total): 156.8
Swim CTL: 43.1
Bike CTL: 70.9
Run CTL: 40.7
A solid Build week. TSS overall was my highest week ever, despite only training just over 17 hours. So the intensity was pretty high... and I'm feeling it.
Swim - No a very good swim week. The pool air was very humid. I even propped a door open on Friday... and got a stern lecture via text message later that afternoon. I checked into the Fort Madison Y pool hours and conditions. Tempting, but logistically not practical to do a 1 hour round trip just to swim. But very ,very tempting all the same since they open at 5AM. I just need to get my head in the game for swimming. I think I just don't enjoy it enough, especially in warm water and air to really get motivated. I'm tempted to cut my losses and back down my yards and make sure what workouts I do, really count and to hell with it otherwise. The reality is that my swim fitness was good last year, and it's definitely better now, so I think push comes to shove, I need more cycling work anyway and I'll do fine on a 2.4 mi, WS swim.
Bike - Still only the 4th highest TSS week I've had, but it was my 2nd highest IF at a 0.81 average. IT would have been better, but I sort of bailed on Sunday's ride to meet family commitments.. which was better anyway. Plus, I probably needed the day off. I'd like to have made a little more progress, but I'm feeling pretty confident on being able to ride a solid 245W AP/250W NP for Kansas. I think that's a safe target.
I tried the latex tube in front. I now see understand everyone is talking about. I really like it. Incredibly smooth ride in front, like someone let 10psi out, but the front end is still relatively firm when cornering. My adjusted position seems good. I can hold it comfortably, though i have to keep remembering to chock-up a little and keep my hips rolled forward to keep my back flat. I may need to adjust my helmet a little.
Run - just about have my legs "back". Back to where I was before my injury. My Achilles has plateaued. It's not 100%, its' still there, but it's not compromising my training. Now I'm just fighting leg fatigue from all the hard rides and lack of longer runs and overall mileage. I'm a little behind the curve, but I'll be there by Kansas. I think rolling a 1:25 is realistic and a 6:30 will be my target pace. The A6's feel great. They ran a little long in the toe, so a 8.5 rather than 9 fits perfectly. I'm looking forward to racing in them on Sunday. I was recording very, very high pace:HR ratio on my Saturday brick session. Though my HR drifted pretty rapidly with the heat, as I'm not acclimated. Having aide stations will make that easier than trying to run a 10k without water. I rolled a 40:00 10k. The last 2 miles felt fairly hard with the uphill segments.
Looking forward to Trizou this weekend. Weather looks pretty good for now. It may be a little chilly in the morning, but the sun should come out and make it tolerable. I'll have to tape my shoes and fill or tape my helmet vents. I might even leave my swim cap on of it's under 50F... depending on humidity. I think running right around 16 flat is possible (2.9mi course). That still puts my 30 seconds slower than my competition. So we'll see. I'll just do what I can to be up front coming out of T2 and see what my legs have left. I hope to have a chance to at least lead the race for a while. Its' only about a 4 day taper coming in, so we'll see how it goes.
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