Recap Week 6

Monday: Rest Day (swim)

Slept in and did a little over 2k in the pool. I honestly can't remember what I did. I kept if fairly chill and focused on technique. I'd like to push my intervals a bit more this week so this was more of a shake out swim to get ready for the week.

Tuesday: Ascent of Power (bike)

Did this ride on the Peloton. I really want to get a hub because I'd like get this work in "aero" position on my bike. The workout was good. I did it at 4:30am to accommodate my schedule for the day as well as my wife's schedule. I'm fine working out in the morning but I do notice performance/motivation is a bit lower than when I go mid-morning. So getting my mind into it during warm up is key. By the time I was done with this workout I felt like I could do more. I'm looking for to training for the 70.3 but happy where I'm at.

Warm Up:
5 mins in Z1-2,
5 x (30 secs in Z2, 10 secs in Z4, 20 secs Z2),
5 mins in Z2.

Main Set:
1 x (1 min in mid Z3 + 1 min in upper Z4),
2 mins rec in Z1-2,
1 x (2 mins in mid Z3 + 2 mins in upper Z4),
2 mins rec in Z1-2,
1 x (3 mins in mid Z3 + 3 mins in upper Z4),
2 mins rec in Z1-2,
1 x (4 mins in mid Z3 + 4 mins in upper Z4),
2 mins rec in Z1-2.

Warm Down:
5 mins in Z1-2.

Tuesday: Strength & Conditioning

I don't know where the "planned" TSS scores come from because this workout is not difficult and doesn't line up with the estimate they give you. Even adding weights to the mix I can't seem to get the TSS up. I'm gonna let it go for now but will want to figure it out in the future.

Legs and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Squat Jump: 4 x 10 (Exercise 2)
3. High Knee: 4 x 8 (Exercise 9)
4. Calf Raise: 4 x 10 (Exercise 8)
5. Box Jump: 3 x 10 (Exercise 10)
6. Bicycle Crunch: 4 x 10 (Exercise 26)
7. Plank: 1 x 3 (Exercise 21)
8. Mountain Climber: 3 x 10 (Exercise 24)
9. Side Plank: 1 x 3 (Exercise 23)

Wednesday: Aerobic Swim

Rough night with one of our kids being a little sick. Fortunately I saw a clock when she called out for me and it was only midnight so I still had a chunk of time to rest before waking up. I was bit later to the pool than usual so I did what was planned instead of adding more. I will say that I felt strong in the water today. I even did 3 x 100 @ 1:30 which felt so good. In my mind 1:30 has always been a good measurement of where I'm at. It's not a great interval pace but it takes a lot to get there when you've not been swimming for a while. I still want to push my yardage up but I'm feeling good in my progress thus far, so, no rush.

Warm-up
2 x 100 choice

Main Set
1 x 200 Pull
3 x 100 FR @ 1:35
3 x 100 FR @ 1:30
4 x 100 Pull @ 1:40

Cool Down
2 x 200 choice

Thursday: Red-faced Pyramid (run)

Another early morning workout. Woke up around 4:35am and thought it was Saturday. So that sucked. Nothing like feeling the satisfaction of a little extra sleep and then realizing you gotta get to the gym to workout.

The workout was good. I was in my target TSS zone but I feel like I can push a little harder.

Warm Up:
5 mins in Z1-2,
1 min in Z4,
2 mins in Z1-2.

Main Set:
1 min in upper Z4 + 1 min recovery in Z1,
2 mins in upper Z4 + 2 mins recovery in Z1,
3 mins in upper Z4 + 2 mins recovery in Z1,
4 mins in upper Z4 + 2 mins recovery in Z1,
3 mins in upper Z4 + 2 mins recovery in Z1,
1 min in upper Z4 + 1 min recovery in Z1.

Warm Down:
5 mins in Z1-2.

Thursday: Strength & Conditioning

Again I was below the the target TSS. I might need to do a run or ride right before to get my heart rate up. I don't know. It's just annoying to see my TSS score go down even though I worked my ass off. Anyway, I added a fast mile run after and my score went back up 😭🤣🙄

Upper Body and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Lat & Front Raise Combo: 3 x 5 (Exercise11)
3. Bent Over Row: 3 x 8 (Exercise 12)
4. Tricep Dip: 3 x 12 (Exercise 17)
5. Renegade Row: 3 x 4 (Exercise 22)
6: Glute Bridge: 3 x 14 (Exercise 18)
7. Spider Climber: 3 x 10 (Exercise 25)
8. Sit-Up: 3 x 12 (Exercise 27)
9. Reverse Crunch: 3 x 16 (Exercise 28)

Friday: Threshold Efforts (swim)

Today overall was a good workout day. Another early morning swim and I crushed it. I doubled the main set because it was an easy set to memorize and I've needed more yardage/intensity. Doing the longer distances was nice. I need to build up that endurance some more but in general, I've been feeling strong. I think if I had the time, I could've done a third set but would've struggled with the intervals (1:30 per 100 pace).

Warm Up:
1 x (50 Pull in Z2 + 50 Pull in Z2 + 10 secs rest),
1 x (50 FS in Z2 + 50 FS in Z3 + 15 secs rest),
1 x (50 Pull in Z2 + 50 Pull in Z4 + 15 secs rest).

Main Set:
2 x [
    1 x (400 FS in Z4 + 30 secs rest),
    1 x (300 Pull in Z4 + 30 secs rest),
    1 x (200 FS in Z4 + 30 secs rest),
    1 x (100 Pull in Z4 + 30 secs rest).
]

Warm Down:
1 x (100 Pull in Z2 + 100 FS in Z2),
1 x (100 Choice in Z2).

Friday: Torque Session (bike)

After swim I hurried home to get the kids ready for their days and then after dropping one of them off I hustled back to get my cycling gear. I really wanted to get out on the road instead of the Peloton for this workout. Unfortunately I had to back at my desk showered and ready in 1.5 hours. I think this actually helped me with my workout. I've struggled on the road meeting the planned power/cadence numbers and having this sense of urgency really helped push me.

I had a tailwind out so I felt strong until the turnaround. Then I hit the wall. I was able to adjust though and push through. Having a power meter to focus on makes all the difference. My perspective was just "hit my numbers" regardless of speed and that was key.

Warm Up:
10 mins in Z2, at your normal cadence.

Main Set:
9 mins in a big gear @ 60 rpm in Z3 + 60 secs easy spin recovery in Z1,
8 mins in a big gear @ 70 rpm in Z3 + 60 secs easy spin recovery in Z1,
7 mins @ 80 rpm in Z3 + 60 secs easy spin recovery in Z1,
6 mins at 90 rpm in Z3.

Warm Down
5 mins in Z2, normal cadence.

Saturday: Rest Day

Today is a rest as I've got a lot planned for my wife's birthday. I moved the bike to next week so we'll see how that goes. Tomorrow I'll run while she's at the spa. Then, if the weather cooperates we'll be poolside. Update: the weather did not cooperate.

Sunday: Aerobic Endurance Run

Today was a good day. We're in Vegas celebrating my wife's birthday and I planned a spa day for her. Since our plans yesterday got upended by the weather I decided to join her at the spa. But first was a run on the tread. It was fine. I was more looking forward to the Igloo showers and steam rooms.

40 min run in Z2