Thursday - 1hr AeT spin

Easy ride day today. Attempted a MAF test on the bike, but had trouble with the computer. I'll have to get the test in this weekend.

On Tuesday I got in 2.5 hours of aerobic exercise. This is great. But it did leave me tired for Wednesday. The interesting thing is that the fatigue came through in the form lack of motivation, rather than physical fatigue. I did some reading last night from Gordo's site (link to follow) and his 4 Pillars articles. He constantly refers back to repeatability and consistency. The idea that you can come back the next day and workout again. Right now 2.5 hrs leaves me flat for a day. So I'm thinking I'll not do that much at one time more than twice a week. The Saturday long ride will be 2-4 hrs, so that's one. Then once other 2+ day during the week. I'm expecting this aerobic endurance (AeT End) to build fairly quickly.

General guidelines for the next 8 - 12 weeks:
AeT Endurance is King. I'm using 150bpm on the run and 145 bpm on the bike as my limits
Build long ride up to 4 hrs
Build long run up to 2 hrs
Every other week includes a longish brick. ~1-2hrs on the bike followed by ~1 hr on the run
Keep up the strength training. Once or twice per week
Include "speed skills" (15 to 20 sec efforts) drills to practice perfect form at speed
Let short races and TTs provide the high intensity work. This is cheating a little on the Maffetone method, but racing is fun, so I'm going to do it. :)
When in doubt, ride.
What about the swim....2 Master's swims a week and 1 form focused workout per week
Test every other week. Once the improvement stalls, it will be time to move onto a Build period.

Kia Kaha