2 weeks of building up the bike miles

Well we are now three weeks post Ironman St George. The first week was a do nothing completely recover, get a massage, and eat, eat, and eat. I have decided to try something new and so far it seems to be working fine. For the past two weeks I have been keeping everything very low impact by biking a ton, swimming, and slowly creeping back into the runs. Last week I was able to log 225 miles and put up 600 TSS points and burned 6800 calories on the bike. I ran a total of 9 miles at a very easy pace and swam ~ 15,000 yards. This week the goal is to hit 275 miles. As of right now I am sitting at 180 miles with 486 TSS and have burned 5520 calories. Also this week I have started to increase the intensity. Last week it averaged out to be around .73 and this week we are around .75 with a goal around .78-.80. My run this week is at 10 miles all again very easy pace of 8:15-8:30 miles. I have only swam once and it was 2,000 yards. I a feeling very rested and now minimally sore. Trying to get a handle on the diet again. I am trying a few new things such as a Protein shake 30 minutes before along with a piece of bread with PB on it. Afterwards I am using a supplement called aftershock. Next week I jump into a plan called the Advanced Get Faster. This is for 4 weeks and its way intense so will really need to listed to the body and back off as needed. Then on 6/17/12 I fall into the last 12 weeks of the Advanced Ironman plan for Ironman Wisc. This is my A race and I have a lot of hopes and dreams and goals for this one. Locally I am busy here in June: Racing Holiday Lake Tri, Dans Race, Copper Creek, and Okiboji. Well thats it.....quick and to the point of where we are right now in the training. Ending Duration Distance Weight HR TSS kJ 1'w 5'w 20'w 60'w min/mi min/mi min/mi min/mi 5/27/2012 8:32:43 162.69 150.0 486 5520 305 242 220 209 0:00 0:00 0:00 0:00 5/20/2012 10:50:27 209.07 150.0 596 6726 353 272 208 196 0:00 0:00 0:00 0:00 5/13/2012 3:21:09 59.15 150.0 148 1899 236 201 180 169 0:00 0:00 0:00 0:00 5/6/2012 6:39:19 112.03 150.0 300 3813 237 218 190 182 0:00 0:00 0:00 0:00 4/29/2012 6:17:58 111.99 150.0 289 3478 284 221 195 183 0:00 0:00 0:00 0:00 4/22/2012 7:45:01 142.22 150.0 466 5003 308 278 250 224 0:00 0:00 0:00 0:00 Recent Months Peak Peak Peak Peak Peak 1' Peak 5' Peak 20' Peak 60' Month Duration Distance Weight HR TSS kJ 1'w 5'w 20'w 60'w min/mi min/mi min/mi min/mi May-2012 29:23:38 542.94 150.0 1531 17958 353 272 220 209 0:00 0:00 0:00 0:00 Apr-2012 32:00:58 583.61 150.0 1889 19748 328 278 264 224 6:23 7:04 7:42 0:00 Mar-2012 48:58:40 827.62 150.0 138 3058 27439 324 258 233 213 6:31 7:06 7:53 8:50 Feb-2012 29:53:39 493.96 150.0 149 1908 19445 287 259 237 218 0:00 0:00 0:00 0:00 Jan-2012 28:19:12 493.54 155.0 149 2109 19610 328 260 240 222 0:00 0:00 0:00 0:00 Dec-2011 16:59:26 257.18 155.0 146 1397 9899 332 266 252 222 7:29 8:34 9:16 9:35 Nov-2011 22:07:31 319.69 149.0 153 1705 10957 310 265 244 210 7:35 8:01 8:18 9:17 Oct-2011 19:27:12 369.78 149.0 159 1396 12693 293 278 228 209 0:00 0:00 0:00 0:00 Sep-2011 7:36:44 142.92 149.0 447 4639 296 244 211 198