It was a great week to reduce the volume, and also have some serious 'fun'.
Tuesday: 1800m swim; FTP test (first 'fun')
Wednesday: 8k pre-race intervals; TR - Petit (1 hour)
Friday: 5k easy run
Saturday: 2000m swim; TR Taku - 1 (30 minutes)
Sunday: Chilly half marathon; TR Recess 40 (40 minute recovery ride)
I wanted to get my FTP test out of the way before racing on Sunday, because obviously trying to do it after the race would be foolish. Always set yourself up to win, not fail. I was a little bit nervous going in, since my last few attempts at FTP tests have suck-diddly-ucked, but it went AMAZING. I feel really, really strong on the bike right now. And I went from 200W to 216W. BAM.
|Pre/post FTP test. You know it's good times when the kids emerge from the computer room all "Um mom are you ok??"|
So I was on a pretty good mental high after that. I had a pretty solid set of pre-race intervals on Wednesday (6x400m at slightly faster than race pace), which was satisfying coming off of the FTP test the night before. And big props to the City of Hamilton yet again for clearing the rail trail of snow! Someone send those guys a fruit basket.
|A thing of beauty, really.|
I'll do a full race report on the Chilly tonight or tomorrow, but it went amazingly well. A new PB! I have a lot to say about that but it'll wait for that post.
|It's always a good morning when I get to replace an old PB medal with a new one. Hope I'll be swapping out that ATB medal in a few weeks!|
|You know it's an easy ride when you spend half of it updating apps on your phone and playing Frozen Free Fall II.|
Monday: rest like a boss
Tuesday: swim; TR (1 hour - aerobic or tempo depending on how I feel)
Wednesday: easy run
Thursday: swim; TR (Cumberland - 75 minutes. Will drop the workout intensity if needed)
Friday: easy run. TR Petit (1 hour)
Saturday: TR Appalachian (3.5 hours OMG WHAT??) + brick run lulz. Swim if I haven't keeled over onto my face.
Sunday: long run with the tri club; swim.