Tweaking the Plan

This past week was my first week back to full training since a week of recovery following Hawaii. The week went well, i've changed a few things up and was trying to make sure that I was getting ample amount of recovery between each high intensity workout. By doing this it allows me to make sure that I am working at my full potential during the high intensity workouts. All was well throughout the week, I felt really well at my Thursday workout which included a threshold workout followed by a 30 minute run which I was able to maintain a pace of 06:42 p/min. Friday was a fairly simple day of recovery spin and recovery run. Welcome the weekend, the original schedule had a long Z-2 run for 2-hrs on Saturday and a 2-hr threshold ride on Sunday. Friday evening I decided I would flip flop the workouts and do the bike on Saturday and run on sunday---BAD IDEA! The ride on Saturday was a 60 mile ride through Elfin Forest. The first 1.25 hrs was a steady spin up the coast, getting the legs spun out. Once we hit La Costa I decided to step up the wattage so that I could make sure that I hit my training goal for the ride, unfortunately my legs were still recovering from both Hawaii and Thursday's FTP ride. I made it through Elfin about 20 watts shy of my goal and basically had to spin back to UTC with some sore legs. One good thing that came form the ride was the lesson learned, follow your training program!!! This weeks set for a 17 hr work week and I have made sure that all high intensity workouts are followed with two days of active recovery, let's see how this works.