Yet another solid week and MAF run test

Here are the totals for the week:
9:50 biking
6:30 swimming
4:20 running
1:30 cross training
Total: 22 hours and 10 minutes.

For IM training, I think the big days (5+ hours) are the most beneficial. Right now my big day each week is 4 to 5 hours broken between a swim and ride, which is fine since my next IM isn't until August. After Cali 70.3, however, the weather should be consistently nice enough to start those long days again.

I'm planning on doing a few tests this week. I'll do my first ever FTP test on the bike, probably on Wednesday. The test scares me a bit since going all out on the trainer is not easy. I'll have to create a good playlist and get mentally prepared beforehand. Maybe I'll start at 280 or 290 W, depending on how the all-out 5 minute "warm-up" before the test goes. I'd rather start low and increase my wattage than start too high and die. Other tests include a 6 mile MAF run that I did yesterday and 400 and 1000 all-out swims. I'll probably also throw in a 1.5 to 2 hour IM intensity (i.e., ~145 bpm) trainer ride to see what wattage I get.

This week's key workouts:
(1) Run test: 2 mile warm-up, 6 miles at 150 bpm, 1-2 mile cool-down. I conducted this test at a dirt track at Denver South High School. The track was slightly muddy, which probably doesn't do much for my speed, and also potentially too long (based on my Garmin's measurement). It was ~45 degrees and partly sunny. The wind was strong enough that I had to modulate my stride depending on which direction I was headed. Results:
1 - 6:58
2 - 6:59
3 - 7:08
4 - 7:11
5 - 7:14
6 - 7:10

(2) This week's long ride was on the trainer. Long trainer rides built mental toughness, and I believe they've contributed significantly to my IM success. One way to make long trainer rides go by a bit faster is to create sets. I broke this session up into half hour sets commencing after a 15 minute warm-up and succeeded by a 15 minute cool-down. In graphic form:


HALF HOUR 1/6
20 min at 140-145 bpm (235 W)
1 min easy
8 min at 150-155 bpm (260 W)
1 min easy

HALF HOUR 2/6
5 x [4 min at 60 rpm, 1 min easy] plus another 4 min at 100 rpm. I rotate my position between standing, being seated upright, and in the aerobars. Typically performed at 150 bpm and 260 W, with the high-rpm set at 210 W.

HALF HOUR 3/6
same as 1/6 but with 5 W fewer for each effort

HALF HOUR 4/6
15 x [1 min hard, 1 min easy]
First 5 at 275 W, second 5 at 280 W, final 5 at 285 W. Next time maybe I'll start at 300 W.

HALF HOUR 5/6
same as 2/6

HALF HOUR 6/6
Simple: 130 bpm (~175-180 W). I spent this time explaining the rules of football to Stacey, as she was doing the ride, too.