12.5 hrs and 14.5 hrs respectively!
Swim training starting to build momentum, not least due to my 39x100's birthday set on Friday last. all off 2mins in on av 1:33 so very happy with that. Arms felt good, bit of leg cramping at around 3km but it cleared after a few 100m!
Bike has been consistent, 17hrs in the last 2 weeks, been deliberately keeping the HR under 160, which has meant dropping back a group on my Club spins, but hey!
Run ok, averaging 2 runs a week, and i need to up that to 3 runs. However i've been doing trail runs once a week which is really helping my running strength!
so overall happy out, solid base mileage being done!
TSS Score for past 2 weeks = 630 and 675 (target for a medium week is 700) so getting close.
I have a recovery week this week, and i will be making sure i do just that!
then its into 3 big weeks over the Xmas period. I'm off work from the 15th, an am planning a 2 week Winter Camp over that time. Aiming to get 2 sessions per day, and over 15hrs each week!
Finally a snapshot of my PMC -
You can see i'm currently at 82 CTL with a target of exiting 2012 as close to 100 as possible. (note i entered 2012 at just under 40. This should put me in an excellent position to build on in 2013).
CTL levels per sport entering 2012, exiting 2012 ( as of Dec 3rd).
| into 2012 | exit 2012 | Delta | |
| Swim | 2.3 | 7.4 | 5.1 |
| Bike | 31.6 | 52.2 | 20.6 |
| Run | 1.2 | 17.3 | 16.1 |
See ya next time, refreshed and ready for the last push of 2012!
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