Weekly Training Totals 04/17/2006-04/23/2006

Weekly Totals 04/17/2006-04/23/2006
Swim: 10150 yards in 3.58 hours; 19% of weekly workout time; approx. 1254 calories burned
Bike: Approx. 155.77 miles in 9.17 hours; 47% of weekly workout time; approx. 4278 calories burned
Run: Approx. 33.05 miles in 5.04 hours; 26% of weekly workout time; approx. 2708 calories burned
Strength: 1.52 hours; 8% of weekly workout time; approx. 380 calories burned
All Sports: 19.31 hours; approx. 8620 calories burned
Sleep: 8.86 hours avg./night
Stretching: 2.68 hours

Season Totals 09/12/2005-04/23/2006
Swim: 267000 yards in 94.51 hours
Bike: Approx. 2558.59 miles in 147.49 hours
Run: Approx. 931.48 miles in 146.51 hours
Strength: 48.99 hours
All Sports: 437.5 hours; approx. 194954 calories burned
Stretching: 47.79 hours

Season Weekly Averages 09/12/2005-04/23/2006
Swim: 8344 yards in 2.95 hours
Bike: Approx. 79.96 miles in 4.61 hours
Run: Approx. 29.11 miles in 4.58 hours
Strength: 1.53 hours
All Sports: 13.67 hours
Sleep: 8.47 hours avg./night
Stretching: 2.17 hours avg./week

Goals from Last Week:

• Average 8+ hours of sleep per night. DONE
• Get in at least 2 hours of stretching for the week. DONE
• Keep up the mental focus. DONE
• Reestablish my power readings, after a week without the SRM and good power readings. FTP is unchanged, but the important thing is to push, push, push during every ride now (so that Ironman ride will be easy!), and I was able to do that.
• Stay on top of my nutrition. DONE. This was key in recovering from the big workouts so I could get up and do it again the next day.
• Keep my head in the game during every key workout. DONE

Accomplishments this Week:

• Drilled myself (watts-wise) on the bike even though I was riding alone and in strong headwinds.
• Remained strong for my father, who is truly suffering.
• Practiced optimal recovery techniques in order to tolerate the training load and other stress.

Goals for Next Week:

• Average 8+ hours of sleep per night.
• Get in at least 2 hours of stretching for the week.
• Keep up the mental focus. This is the hardest week of all.
• Stay mentally strong for my family and myself.
• Stay on top of my nutrition.
• Keep my head in the game during every key workout.

In case you are interested, here are the workouts I did:

Monday: Swim 3,000 yards in 1:04, Strength :57, Run :40

Tuesday: Bike 1:15 (FT Test), Run :42

Wednesday: Swim 3,250 in 1:10, Run :56 w/:30 tempo pace

Thursday: Run 2:15 building to :20 at tempo pace

Friday: Swim 3,900 yards (none of them easy except for the warmup!) in 1:22

Saturday: Bike 5:15 at IF (Intensity Factor) of .85 (essentially means I went at 85% of FTP for the entire ride, which is just below HIM effort); Run :30 (ran just slightly off my 10K pace)

Sunday: Bike 2:40 at IF .90. Was supposed to go 3 hours, but needed to go to the hospital. I still managed to drill myself.