Last Weeks Workouts - Now With POWER!

As a birthday gift to myself I purchased a Power Tap power meter.  These devices have been around for a while and can really transform the way workouts are structured and their effectiveness.  Heart rate training is pretty subjective and is easily influenced by outside factors such as stress, caffeine, rest, or alcohol.  Power meters measure the wattage you generate while pedaling and a watt is a watt no matter what.  The power meter doesn't care if you had a double espresso or if you got a full nights sleep.  It only cares how hard you are working during your intervals.

For those who aren't familiar with reading workout plans, the zones I'm supposed to work at are listed on the right hand side of the blog.  The 2 x 15min designation means that I'm supposed to do 2 intervals 15 minutes long at a certain intensity.  There is usually a 3 - 5 minute recovery between intervals.

Date	Sport	Training Plan		Actual
3/10	Bike	Warm UP	15min @ Z1	15min @ less that 151W
		Main Set	2 x 15min @ Z4 - Z5 4min recover between sets	2 x 15min @ 220 - 242W 4min recover between sets
		Warm Down	10min @ Z1	10 min @ less that 151W
	Run	Main Set	40min @ Z1	Missed the workout
3/11	Run	Warm Up	15min @ Z1	15min @ Z1
		Main Set	4 x 1 mile @ Z4 4min recover @ Z1	3 x 1 mile @ 8:22 4min recover @ 10:22
		Warm Down	5min @ Z1	5min @ 10:22
	Swim	Warm Up	8 laps of drills.  Drill 25 yards and swim back 25 yards	8 laps of drills.  Drill 25 yards and swim back 25 yards
		Main Set	Don't remember	Don't remember
3/12	Bike	Warm Up	15min @ Z1	15min @ less than 151W
		Main Set	2 x 10min @ Z4 - Z5 4min recovery	2 x 15min @ 220 - 242W 4min recover between sets
		Warm Down	10min @ Z1	10 min @ less than 151W
3/14	brick	Warm Up	15min @ Z1	15min @ less than 151W
	Bike	Main Set	1 x 10min @ Z4 - Z5 5min @ Z1 2 x 12min @ Z3 3min recovery	1 x 10min @ 220 - 242W 5min @ less than 151W 2 x 12min @ 176 - 187W 3min recover between sets
		Warm Down	5min @ Z1	5min @ less than 151W
	Run	Main Set	15min @ Z2 15min @ Z3	15min @ about 8:45 15min @ about 8:30
		Warm Down	5min @ z1	5min walking
3/15	Run	Warm Up	15min @ Z1
		Main Set	3 x 200 @ z5 3 x 400 @ z5 3 x 200 @ z5 full recoveries between	3 x 1.5 mile @ 8:22 4min recover @ 10:22
		Warm Down	5min @ z1	5min walking