Couple of changes to presentation this week. For reference, here’s last week’s data. As with last week, data is presented in SOAP Note format:

1. I changed the graphs to break out the weekly trends into individual graphs. Some people found combining hours and miles in prior graphs confusing.
2. I link to a PDF. Some folks found last week’s graphs unreadable on their computers. If anyone knows how to export from Excel to a visual format that works nicely embedded in a blog post, please let me know.
3. Next week (hopefully) I’ll be adding targets in so I can quickly see how I’m tracking against plan. I’m awaiting electronic copies of the training plans for that.

Subjective Data

1. I definitely didn’t feel as hungry this week, and my energy level remained high throughout the week. That said I feel that I grazed like a pig J
2. I switched from Monday to Wednesday for my “day off”.
3. I spoke with the Team Continuum coaches, and they advised me to back off on running distance for a bit (I want to peak on running in November, not September), so I substituted a spinning class for my pacing run (usually about 5 miles), and our long run was only 6.8 miles this week.
4. Some unexpected activities (a memorial service) and some laziness (I slept in Tuesday morning) kept me out of the weight room.

Objective Data

Click here for a PDF version of my dashboard.

Assessment

Well, couple of observations:

1. Good: My running mileage is down as advised by trainers, but still on track for training plan. All my runs were strong this week, and I was able to speed up significantly for all splits.
2. Good: I did get back on the bike, and got a good 56 mile ride in on Sunday.
3. Watch: Increasing calories was a good idea, but I overdid it on the weekend and as a result weight starts to creep up. It appears that body fat is still going down though which is the goal. I’ll watch this closely this week, and if weight goes up but body-fat down, I’ll keep the calories where they are.
4. Bad: I skipped weight room sessions on Tuesday and Saturday. That’ll be a focus this week.

Plan

1. Watch calorie vs. weight intake again, but energy level was good so it seems like a good change.
2. Get back in the weight room. I’m trying to hit about 2 to 2.5 hours a week in the room.
3. Get copies of training plans so I can show targets.