So you may have noticed I screwed up my numbering and I am actually a week ahead of where I thought I was! So oops, no week 7 training update! (Ironman training brain).
This week was a a week of rest with fitness testing in all three disciplines finished off by an Olympic Triathlon!
First test of the week was an FTP test on the bike. I only had a 2 watt increase up to 184 watts but I gave it my all so what else can you do? My last FTP was a big increase so they can’t all be like that. Data in Garmin connect can be found here. Regardless, things are getting better on the bike.
The next test was a running test. My coach has me warm up and them run for 15 minutes at just sub threshold and we compare the distance and pace for the effort. Last time I did this test I ran 1.91 mile in the 15 minutes. This time I almost hit the 2 miles by running 1.98. My running is going well and I am loving it! Garmin Data can be found here. The silly auto lap kind of messed up the data.
The last test was the CSS (critical swim speed test) which I was very excited to do. I knew that I was swimming faster so I was anxious to do this test. After a good warm up you swim a 400 for time, then do some active recovery, then swim a 200 for time. Both efforts should essentially be an all out effort for the distance, paced well of course. I am actually pretty good at pacing myself especially in the pool. I NAILED this test! I swam 5:59.1 for the 400 and 2:53.4 for the 200. I do not think I have swam a 200 that fast since I started working with my Coach Jen. That gives me a CSS of 1:33/100 yards. This is great information to use when swimming with the Tempo Trainer. Garmin data (with heart rate) can be found here.
Sunday I raced. You can read the full report here, but the summary is I executed my race well, got 3rd in my AG and 4th OA female so I am a happy camper! Total time was 2:42 and change!
Excellent week!! Your tests are not only showing that hard work pays off, but your race on Sunday nailed this as well!! Congratulations!! Well deserved and earned!!
Just want to keep this momentum going for 8 more weeks!!!
You definitely can!!
great job.. i want to do the swim test now….
If you check out the ink to CSS I put in the post it even has workouts based on your CSS. It is a great tool!
Thank you as i saved the link