Got the bike workout in, legs tired but doable as long as I kept muttering to myself the "work/pain/ache etc is speed entering my body" mantra. looking forward to a day off tomorrow!
I got up not quite as early as normal, but got in the 30/30s. The first set always kills me and I was dragging along on the last set, but I felt pretty strong during the third set. Finished it off with 15 min in Z3. Time for some turkey!
I got up not quite as early as normal, but got in the 30/30s. The first set always kills me and I was dragging along on the last set, but I felt pretty strong during the third set. Finished it off with 15 min in Z3. Time for some turkey!
Yuppp, knocked my 30/30s out early too ... Doing sets w/ 6 intervals really kills me. I seem to recall that in the fist week we did 6 sets w/ 4 intervals, now 4 sets w/ 6 intervals. Those last two really drain me and definitely have a negative downstream effect on sets 2, 3 and 4 I'm wondering if I should stick w/ 4x6 vs 6x4 for now until I build some more fitness?
Kate,mthe way you build the fitness is to continually challenge yourself ... meaning its supposed to FEEL like its almost not doable. These workouts are serious stuff, but they ... Work.
I felt the same as you during my 30/30s yesterday. I didnt want to continue, but reminded myself of my goals for the coming year, and also that my VO2 max is not the much higher than my FTP...so I really need some work on that, and it SHOULD be killing me.
Eatbwell, rest on Friday, and see how you do on Sat before you start thinking about easing off.
I'm still continuing to focus on FTP rather than VO2 max so did a repeat of Tuesday's 2 x 12' z4.
Interval 1 --> IF 1.01 avg HR 147
Interval 2 --> IF 1.01 avg HR 155
Then added 2 x 15 minutes at zone 3, because a) it's a holiday and i have time b) I can use some extra zone 3 training and c) it burns lots of extra calories that I know I'm gonna be eating this afternoon anyway.
Interval 3 --> IF 0.86 avg HR 147
Interval 4 --> IF 0.86 avg HR 145
Even though it felt like another tough workout my heart rate is gradually dropping, which is a good sign.
todays VO2 hurt! got 'em done (4x(3x60/60)) but I'm glad I read Satish's post beforehand - I repeated a similar mantra to myself as my inner voice was urging me to stop this nonsense and go have an egg sandwich
Happy Thanksgiving to all. Got my 5th bike in 6 days in. Legs were not wanting to turn over on the VOMax intervals today but let the cadence drop a little and hit the power targets. Looking for my feed bag now and forward to an off day tomorrow. Good luck and be safe to any an all getting out for Black Fri weather traveling, shopping or training.
Whoo-hoo! Got in the 5 x ( 3 X 1'(1') +1'R) plus some Z3 at the end to get in an hour on the bike! Time to kick back with wife and our daughter visiting from Charlotte (with boyfriend in tow)!
Got mine done this morning - 5 x (3x1/1 + 2') before heading out to the in-laws for food. Stopped @ 45' due to time crunch, and that I'm doing my run tomorrow instead of Saturday, so no rest day until Monday.
Also re-affirmed my hatred of morning workouts. Was really not jazzed about doing it. Incidentally, neither was my garmin, apparently - as the screen kinda went on the fritz a bit (still not sure why, it eventually fixed itself long enough for the workout, but then went screwy again afterwards).
I'm taking the day off. That cold or whatever has been lingering is worse again today after yesterday's run. Two full days of no workouts and I will re-evaluate on Saturday.
I returned to action today. Ran a 10k this morning. My first activity since the Philadelphia marathon on Sunday. I felt good and actually ran 2 minutes faster than I ran a 10k last month. The course today was also much harder with half of it up a nasty hill.
I also ran a 20 minute PR at Philly and missed qualifying for Boston by 3 minutes.
While I am new to EN, I must be drinking the Kool Aid as my recovery drink. I am amazed at the results I am seeing in a very short time.
Needless to say, I am thankful for EN and all the great people associated with it.
Did my 15' min of VO2 time outside, bumping up the intervals up to 60/60. Definitely challenging, but still doable. Very very pleased with the consistency that I'm seeing across my bike workouts.
Unfortunately, my ride data got corrupted by my Garmin unit when I tried to upload it, NOOOOOOOOOO!!!! No workout data = it didn't happen.
Posted By William Crawford on 22 Nov 2012 08:03 PM
I am amazed at the results I am seeing in a very short time.
Tell me about it! I feel like every week I end a workout with something having been an improvement over the previous week - either easier time hitting paces, feeling more rested in between intervals, ability to push a little harder after the main set, etc. It's awesome!
Did the Saturday bike/run workouts this AM due to post-Turkey Day family obligations tomorrow. Come Sunday, I'll be back to normal. All in all, I was able to execute OS without major disruptions workout-wise. Food-wise, I ate way too much, but at least it was 'healthy', and not too much junk food. Then again, I still have a day and half to survive before I head back home...
Thursday VO2 session was pushed to today - http://connect.garmin.com/activity/245937923 Pretty uneventful, but I am still thinking the 30/30's are too easy. Will probably switch to one minute on, one minute off next week.
@Anson - I'm guessing you will respond to training whether or not you have an electronic record of your splits. Just a guess - Al is the MD.
No time to blog yesterday but I did get in a 5k with The Boy (fun - The Boy thought it was "awesome" - this is all I look for in a 5k these days but it was also a solid run for him) AND an OUTDOOR VO2 workout.
Switched to a 45/45 billat and found that to be very doable. I may switch to that format indoors. I have to say, I love riding outdoors.
Time to make breakfast for The Girl. May take her for her first real mountain ride today. We've been riding over some firewood and along a 2x10 in the driveway and her handling skills are there.
Just did the Saturday morning bike, waiting for the legs to recover a bit before I head out for a run in an hour or so. Did the standard warm up then 8', 10', and 10' at FTP. Managed .96 then .98, and . 98. Really had to dig and had a couple of soft spots in the last one but finished strong. Really didn't care about cadence and for the first time this OS did some of the intervals out of aero, whatever it takes to do the work I guess.
I am starting to develop the same feelings about my bike on the trainer I had of the concept 2 erg when I rowed in university.
Bike done - will run later, maybe. My brother and his wife are in town to see mom and take us to dinner later. Should be nice, I haven't seen them since the summer.
great bike session this morning -- helps that i haven't been on the bike since Tuesday
8' + 10' + 10' w/ 2' rest and held each at 100% on the nose; felt a steady increase in RPE for each interval and was really pushing by the end of the 3rd
Bike and run done as a brick today. Been adding some zone 3 intervals to my Saturday rides and after 4 weeks into the OS fitness is definitely starting to go up. Today's intervals felt easy and I had difficulty to not overdo it.
8' --> IF 1.02 HR 141
10' --> IF 1.02 HR 144
10' --> IF 1.02 HR 150
Added some zone 3:
15' --> IF 0.86 HR 134
15' --> IF 0.86 HR 134
Heart rate during the threshold intervals has dropped by approx 10~15 bpm, and during the zone 3 intervals it was down with 15~20 bpm. Since heart rate was down AND RPE was down, it's a clear sign of improving fitness.
I did the Thursday bike workout yesterday since I ran on Thursday. I followed up with today's bike workout this morning. The first time i have ridden two days in a row in a while. My legs feel good and I am looking forward to tomorrow's run.
I had an awesome turkey trot after riding tues and Wed. Thought I was invincible. Today I couldn't get past 30' on the ride. Just dead tired legs and HR higher than it has been for the past few weeks. Calling it a day and will reattempt tomorrow.
@Aaron - yes, by all means, test! HR will have your actual power tailing off toward the end of the interval - VP will keep you on target and you will get a more powerful workout with the teeth you seem to be seeking. If you want any guidance, reach out.
Did both workouts outside. CRAZY gusty today - gusts that would take me from 20mph down to 10 like I hit something. Nonetheless, 3x10m @ right around 100% average power, although the variability was higher than usual.
The run - swapped for shorter time and a handful of strides so I can hit the run workout in the morning.
Did the bike today as the lone training effort, due to family coming over to thanksgiving #2 (did todays run yesterday so that I'd still get all workouts for the week in). 8', 10' then 12' @ FTP. Intentionally stayed a tad low in the NP, closer to the 95% range, due to lack of yesterday being a rest day.
Saturday bike and run The run I did with a friend at a local 5K just for fun and really enjoyed the whole thing. This was her first run since her marathon last Sunday so she was "huff puffing" as she puts it and I did the talking.
Bike on the trainer, 8' (VI 0.99), 10' (VI 1), and 10' (VI 1) then finished up with 12'Z3. Really enjoying the rides this OS, I don't know if I am just used to the trainer now or if I have finally found the right atmosphere in the pain cave.
Drove home this morning so did the bike workout of 8"x 10" x 12" this afternoon. Kept around 100%+ the whole time plus some additional time at 80/85% for a total of 60 minutes. Every session i seem to be setting a new record and i don't feel totally gassed at the end. (today was average 30minute power) I take this a a good sign of improving bike fitness.
Now i just need my ankle to heal so i can get back to the OS run workouts.
Didn't feel great in the warmup but started to settle in during the first 8' and finished strong. The run felt fine. I've never been so consistent in my training and it feels good.
Comments
Got the bike workout in, legs tired but doable as long as I kept muttering to myself the "work/pain/ache etc is speed entering my body" mantra. looking forward to a day off tomorrow!
Happy Thanksgiving to all you Americans!
Kate,mthe way you build the fitness is to continually challenge yourself ... meaning its supposed to FEEL like its almost not doable. These workouts are serious stuff, but they ... Work.
I felt the same as you during my 30/30s yesterday. I didnt want to continue, but reminded myself of my goals for the coming year, and also that my VO2 max is not the much higher than my FTP...so I really need some work on that, and it SHOULD be killing me.
Eatbwell, rest on Friday, and see how you do on Sat before you start thinking about easing off.
I'm still continuing to focus on FTP rather than VO2 max so did a repeat of Tuesday's 2 x 12' z4.
Interval 1 --> IF 1.01 avg HR 147
Interval 2 --> IF 1.01 avg HR 155
Then added 2 x 15 minutes at zone 3, because a) it's a holiday and i have time b) I can use some extra zone 3 training and c) it burns lots of extra calories that I know I'm gonna be eating this afternoon anyway.
Interval 3 --> IF 0.86 avg HR 147
Interval 4 --> IF 0.86 avg HR 145
Even though it felt like another tough workout my heart rate is gradually dropping, which is a good sign.
todays VO2 hurt! got 'em done (4x(3x60/60)) but I'm glad I read Satish's post beforehand - I repeated a similar mantra to myself as my inner voice was urging me to stop this nonsense and go have an egg sandwich
Rich
Happy Turkey day everyone!
Beat the neighbors at the football game, got my 30/30s done
http://connect.garmin.com/activity/245811973
Let's go eat that turkey!
Got mine done this morning - 5 x (3x1/1 + 2') before heading out to the in-laws for food. Stopped @ 45' due to time crunch, and that I'm doing my run tomorrow instead of Saturday, so no rest day until Monday.
Also re-affirmed my hatred of morning workouts. Was really not jazzed about doing it. Incidentally, neither was my garmin, apparently - as the screen kinda went on the fritz a bit (still not sure why, it eventually fixed itself long enough for the workout, but then went screwy again afterwards).
I'm taking the day off. That cold or whatever has been lingering is worse again today after yesterday's run. Two full days of no workouts and I will re-evaluate on Saturday.
Gordon
Bike done in AM and like Ryan had to cut it short so I could get my mom and cook her dinner.
Total bike 45' @ (0.937) all intevals plus WU
5x(3x60/60) targeting 240
All intervals above 240 by a bit, average for the 15' ON time was 248
Tomorrow is an off day but may go for an EP/MP run as the weather looks favorable for a really nice run outside in the sunshine.
I also ran a 20 minute PR at Philly and missed qualifying for Boston by 3 minutes.
While I am new to EN, I must be drinking the Kool Aid as my recovery drink. I am amazed at the results I am seeing in a very short time.
Needless to say, I am thankful for EN and all the great people associated with it.
Unfortunately, my ride data got corrupted by my Garmin unit when I tried to upload it, NOOOOOOOOOO!!!! No workout data = it didn't happen.
Tell me about it! I feel like every week I end a workout with something having been an improvement over the previous week - either easier time hitting paces, feeling more rested in between intervals, ability to push a little harder after the main set, etc. It's awesome!
Did the Saturday bike/run workouts this AM due to post-Turkey Day family obligations tomorrow. Come Sunday, I'll be back to normal. All in all, I was able to execute OS without major disruptions workout-wise. Food-wise, I ate way too much, but at least it was 'healthy', and not too much junk food. Then again, I still have a day and half to survive before I head back home...
Pretty uneventful, but I am still thinking the 30/30's are too easy. Will probably switch to one minute on, one minute off next week.
@Rich M. - time for a photo!
@Gordon - hope today finds you feeling better.
@Anson - I'm guessing you will respond to training whether or not you have an electronic record of your splits. Just a guess - Al is the MD.
No time to blog yesterday but I did get in a 5k with The Boy (fun - The Boy thought it was "awesome" - this is all I look for in a 5k these days but it was also a solid run for him) AND an OUTDOOR VO2 workout.
Switched to a 45/45 billat and found that to be very doable. I may switch to that format indoors. I have to say, I love riding outdoors.
Time to make breakfast for The Girl. May take her for her first real mountain ride today. We've been riding over some firewood and along a 2x10 in the driveway and her handling skills are there.
Have a great day everyone!
Just did the Saturday morning bike, waiting for the legs to recover a bit before I head out for a run in an hour or so. Did the standard warm up then 8', 10', and 10' at FTP. Managed .96 then .98, and . 98. Really had to dig and had a couple of soft spots in the last one but finished strong. Really didn't care about cadence and for the first time this OS did some of the intervals out of aero, whatever it takes to do the work I guess.
I am starting to develop the same feelings about my bike on the trainer I had of the concept 2 erg when I rowed in university.
8' - 10' - 12' @ (.976 - .978 - .98)
plus 15 @ (.85)
Total bike 69' @ (0.86)
great bike session this morning -- helps that i haven't been on the bike since Tuesday
8' + 10' + 10' w/ 2' rest and held each at 100% on the nose; felt a steady increase in RPE for each interval and was really pushing by the end of the 3rd
tacked on a 20' brick run
Go Blue!
Bike and run done as a brick today. Been adding some zone 3 intervals to my Saturday rides and after 4 weeks into the OS fitness is definitely starting to go up. Today's intervals felt easy and I had difficulty to not overdo it.
8' --> IF 1.02 HR 141
10' --> IF 1.02 HR 144
10' --> IF 1.02 HR 150
Added some zone 3:
15' --> IF 0.86 HR 134
15' --> IF 0.86 HR 134
Heart rate during the threshold intervals has dropped by approx 10~15 bpm, and during the zone 3 intervals it was down with 15~20 bpm. Since heart rate was down AND RPE was down, it's a clear sign of improving fitness.
@Aaron - yes, by all means, test! HR will have your actual power tailing off toward the end of the interval - VP will keep you on target and you will get a more powerful workout with the teeth you seem to be seeking. If you want any guidance, reach out.
Did both workouts outside. CRAZY gusty today - gusts that would take me from 20mph down to 10 like I hit something. Nonetheless, 3x10m @ right around 100% average power, although the variability was higher than usual.
The run - swapped for shorter time and a handful of strides so I can hit the run workout in the morning.
Did the bike today as the lone training effort, due to family coming over to thanksgiving #2 (did todays run yesterday so that I'd still get all workouts for the week in). 8', 10' then 12' @ FTP. Intentionally stayed a tad low in the NP, closer to the 95% range, due to lack of yesterday being a rest day.
The run I did with a friend at a local 5K just for fun and really enjoyed the whole thing. This was her first run since her marathon last Sunday so she was "huff puffing" as she puts it and I did the talking.
Bike on the trainer, 8' (VI 0.99), 10' (VI 1), and 10' (VI 1) then finished up with 12'Z3. Really enjoying the rides this OS, I don't know if I am just used to the trainer now or if I have finally found the right atmosphere in the pain cave.
Drove home this morning so did the bike workout of 8"x 10" x 12" this afternoon. Kept around 100%+ the whole time plus some additional time at 80/85% for a total of 60 minutes. Every session i seem to be setting a new record and i don't feel totally gassed at the end. (today was average 30minute power) I take this a a good sign of improving bike fitness.
Now i just need my ankle to heal so i can get back to the OS run workouts.
www.trainerroad.com/cycling/rides/111117