Cycling Running Swimming Triathlon

New Watts tough to hold

This week was the first week back on the CompuTrainer after taking the CP30 test last Saturday. Tuesday was not a good morning. I couldn’t even hold the new 108% of CP30 for the first 6 minute interval. I don’t know if it was because my legs were tired from the test or what, but it was just too much. Thursday was better and I was able to hold the 2 x 20 interval and the prescribed watts. So, this week I’m going to try for 104% of my current CP30 and do the test again.

In the pool I’ve had a couple of good workouts. On Friday at the Beverly Y I was able to do 10 x 100 on 1:25. That’s the first time I was able to do that. Now I have to do it again to prove it wasn’t a fluke! This morning when I hit the pool I did 5 x 100s on 1:30 and followed that up with 5 x 100 at 1:14/1:18/1:18/1:19/1:19 on 2:00. I felt pretty good about that, but I would really like them all under 1:15. That will be tough at the Danvers pool where I seem to be slower.

This was a good week on the weight front. I was able to hold under 160 for most of the week and this morning weight in at 157.5

Weight 157.5

Cycling Running Swimming Triathlon

CP30 Watts up but Weight loss slows

It’s been a tough week on the weight loss front. It doesn’t help having ice cream cake, birthday parties with cake and ice cream and not too mention the junk food around when friends come over. I’m going to have to get a little bit more focused in the next couple of weeks to get down to my goal.


I had a good swim session this morning, well, at least I thought it was good. I managed to go under 1:20 on the 100s again. I did have more rest for each one, but it was good to know that I can actually swim that fast. I need to start pushing myself more like that. The first 200s were tough though. We were supposed to do them descending, but I’m pretty sure my second was slower than the first.


I had a good day on the CompuTrainer Saturday morning when doing my Critical Power test for 30 minutes. I was able to hold 257 Watts for 30 minutes. I started out around 250 and actually built up to 257 by the end of the 30 minutes. I don’t like to start too hard and then fade. The bad news is that my Tuesday workouts are going to be insanely hard. The 6 minute intervals will now be at 278, that is going to be pretty tough to hold for 6 minutes, 6 times! That’s a 108% of my CP30 score.


I managed to get in two days of running this week. Wednesday morning was outside and I felt pretty good on the 7 mile run. Comfortably held a 7:30 pace doing negative splits. Last mile came in just under 7 minutes. Then on Sunday it was so cold I headed indoors and jumped on the Treadmill. Ran for an hour and made sure to do negative splits there as well.

Weight: 159.5

Cycling Running Swimming

The training update

After being sick the previous week, this past week has been much better.

At the Pool

Starting to do more kicking at the pool. Last Friday I managed to go over 4000 yards for the first time this year. In large part that was due to a lot of kicking at the end. Fred said we were going to do 5 x 100s. That is probably the most consecutive kicking I have ever done. It took everything I had just to keep from getting lapped. I’m going to have to ask for tips on some of the kicking drills rather than just using the kick board all the time. The dolphin kick looks pretty cool.

On the road

This past week Heidi finally showed up to run on Wednesday morning. It’s good when she shows up because she pushes me, at least early on in the run. She tends to start at a much faster pace than I normally would. I usually go out just a little over 8 minute miles and then bring it down. I think we did our first mile at 7:45 and went down from there. For the 7 miles I felt pretty good holding the 7:25 average.

On the trainer

Last week was the final week of the 4 week build. The Tuesday and Thursday rides were pretty tough. Sometimes I wonder if it is harder mentally or physically. The 6×6 minutes on Tuesday are definitely a physical challenge as I’m at 108% of FTP. The Thursday 2 x 20 minutes are just a mental grind.

The weight is still coming off, but more slowly. Partly because I’ve been eating a little more and we hit the Texas Roadhouse for my sons birthday. The “Peanut Place” is his favorite place. It’s one of mine too, but I know I’m going to gain a few pounds just from the salt content.

Weight: 160