Week 17 Review

I did my 5k test on Wed, but had to stop half way through and then dial the pace back for the remainder because of knee pain. I've spent a lot more quality time with The Stick this week since that happened.

The week was more of the usual, save Sunday, which was the first Big Day of 2012. Details as follows.

Time	Nutrition	Details
5:45am - 6:30am	1 package crunchy granola bars	travel to pool
6:30am - 7:30am		swim
7:30am - 8:00am		travel to home
8:00am - 11:00am	2 x 350kcal bottles + water as needed	bike
11:00am - 11:15am		change to run clothes
11:15am - 12:15pm	gel midway	run
12:15pm - 1:00pm	bottle recoverite	shower
1:00pm	big lunch

Swim

T-Pace Test WU: 100 swim, 100 kick, 100 swim, 100 kick, 100 swim.
MS: Swim 1000 yards/meters at a constant pace and good effort—as if racing. Record your average pace per 100.
3 x 50 f/s desc, 500 pull, 3 x 50 f/s desc.
CD: 100
Total: 2600yds/m

Bike

MS: 30' @ 65-70%/z1-2/Easy
1 hour at goal Half Ironman race effort, approximately 80% / z3 / Upper-Steady
10' Easy
45' at goal Half Ironman race effort, approximately 85% / z3+ / Upper Steady, as you aim for a negative split.

Run

MS: 30' @ LRP / z1 Very easy run to start, wrap your head around one more hour to go today!
30' at MP / z2 (or as close as you can) Working towards a negative split if possible.

Estimated kcals:  in: 200 + 700 + 100 + 200 = 1200 out: 525 + 1750 + 800 = 3075

Results

Swim: as expected
Bike: 250kcal/hour was slightly high. I’ll try it again and see if I adapt. It was OK at 80%, but 85% was too much. Didn’t make my target watts in either hour: 195 vs 200 , and 195 vs 212. So the low wattage is bad, but also missed the negative split. Target was too high?
Run: 5:14min/km out LRP, 148BPM, 4:57min/km back MP, 158BPM


Recovery went well, but today, Monday, I feel like crap with a bad cough. I'm not sure if that was in the mail anyways, but the 5 hours of exertion probably didn't help.