Update: 11/20/2009. Weight: 160!

Mon: Weight lifting, core
Went way too hard. Tuesday morning I woke up feeling beat up.

Tues: 1.5hrs of tempo.
I kept it sane. Tried to hold about 85% FTP. Mainly because I'm going to do 2 more days of tempo, SST stuff and want to feel good in the mornings. Fortunately or unfortunately I had to stop a couple times for traffic. I rarely have to this early in the morning. But twice I had to come to a complete stop.
Entire workout (273 watts):
Duration: 1:26:09 (1:32:33)
Work: 1402 kJ
TSS: 111.3 (intensity factor 0.883)
Norm Power: 283
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 30.158 mi
Min Max Avg
Power: 0 643 273 watts
Cadence: 30 143 92 rpm
Speed: 0 33.2 21.1 mph
Pace 1:48 0:00 2:51 min/mi
Hub Torque: 0 277 91 lb-in
Crank Torque: 0 889 256 lb-in

Wed: 3x30min @ 80%. 2hrs total on the trainer.
Felt pretty easy to hold the pace. Finally got some good sleep the night before. That really helped out.

Thur: 3x20min @ 90%. 2hrs on the trainer
First one was tough, middle was better, last one I had to quit trying to make excuses to quit.

Fri: 2x30min @ 80%. 1 1/2 on the trainer
I stayed in a big gear and ground out the time. More mentally taxing than physical. I think that's the key with trainer sessions. How long can one cope with it? When your mind is constantly thinking of reasons to quit. Hell, at 4am one can think of many, many reasons not to even get started. I have no clue what the future holds for me with racing come next season. I might not even be able to because of the situation we're in. Slapping down over $1000 to race through next year is not priority one. But I'm not going to let that stop me from being ready. It's in God's hands whatever happens.

Sat: 3hrs, 235watts, Zone 2
Chilly start this morning in the dark. But it was clear and beautiful. I felt great. I wanted to maintain about 200-220watts but pushed the pace after the turnaround. Sixty miles before 8am. Not too shabby.

Sun: 3hrs, 225watts, Zone 2.
Colder than Saturday. But still pleasant. I lost some weight. Either I have good metabolism, and since I was busy until later that evening, I lost some weight. Or I am dehydrated. Either way, I still felt pretty good. But I kept a slower pace and didn't hammer the climbs like yesterday.

13hrs for the week. Mentally this felt like a good week. A strong week.
I'll upload the weekend's Power data Monday morning.