We did a group workout with my dad, former-EN teammate Matt Ward and another buddy this morning. The movie was "XXX" starring Vin Diesel and the intervals just flew by...in particular the z3 where I wasn't workoing so hard as to be unable to focus on the screen. What a world of difference from last weekend's brick. Also we cracked a window and Matt brought a fan (which I usually never use) – my HR was lower, and a LOT (10bpm) lower for the z3.
Bike – overall 80' @ NP 213, IF 0.892. Full warmup of 10' easy/z1 then 3x3'(1')@z3. Then the main set:
Run – overall 3.53 miles in 23:31, avg pace 6:39. I felt great on the run today. My quads started to tighten right at the end but otherwise I was feeling great the whole time. Unfortunately my HR strap slid down to around my waist midway through the run but where the data exists it looks like I was below 180bpm which is pretty low given the pace. Laps 3 and 4 had the nice northbound tailwind, but I only lost 8sec/mile on the return trip (lap 5). Plus a nice strong finish!!
After a bit of downtime from being sick this week, I wasn't sure what to expect this morning... The workout went MUCH better than expected! having this group is a great source of support and motivation - Thanks! Now - one of these days< i may plug into the virtual program and ride w/ others. The icing on the cake in staht my daughter is visiting this weekend - and it is such a treat to have her here :-)
Did today's w/o as a brick for time sake. Had to wait till afternoon though which I don't like. Bike intervals @IF .998 / 1.011 / .845 / .868 Liked the fact that the 2nd intervals were doner harder than 1st. Played w/cadence throughout all the intervals to vary it up a bit.
Run @ 7:50 pace (supposed to be closer to 8:05) for 2 miles before left calf started to ball up again and get stiff. Walked 2 miles just to keep it loose. Hoping I can get tomorrow's run in.
@Pete - Put on some Tiger-Balm (or similar) and Compression-socks over it ... at least this is what helps for myself
I've also finished my ride on the trainer and as last week I added a third 15' of 80-85% ... this was pretty challenging today not sure why? Maybe too less nutrition or it was the better running just 5h before? Well in the end it makes no difference - finally I also did the last interval (even within defined limits) and now it's time for recovery till tomorrow
Friday I was feeling really awesome, so I went swimming at 1 pm and swam really hard. 20 x 100 at threshold with only a few sec rest. This is a great swim set, and would have been fine if that was my only breach of protocol
Ate light lunch before swimming (Friday), and not much of anything after.
Decided I couldn't stand it Friday with weather near 50 degrees and that I HAD to go run outside...and that I would just switch the Sunday run to Friday (and then take Sunday off). I did the run hard...
This means I'd done threshold bike Tues, Threshold run Wed, VO2 Bike Thu, Threshold Swim Frid, Threshold run Fri
If I had half a brain, I could have predicted that Threshold Bike on Sat (the 5th day in a row) would have been hard, and not ideal.
I did the ride as proscribed (15' 80-85% as part of warmup, 2 x 10' 95%-100, 2 x 15' 80-85%), except I had to triage and take a 1.5 min break in the middle of the second 10 min. For shame, for shame. That said, if you find yourself in the same boat, taking a short break in the middle of the interval is one of the first 'approved' triage steps. Also, the powers were kind of on the low range.
For the run, I stayed on the treadmill for 20 min right after. Warmed up the run for a few min, then took it to 7:00 pace. I just was worried about hurting myself if I went down to 6:45.
Anyway, the day was tough. Not a total loss, but not the best. I will take tomorrow (Sunday) off, and probably shift the Tuesday workout to Monday, so I don't have two days off in a row. (And besides that, Monday is a University Holiday.)
and before u call me a big dummy, remember that I'm Bike Blockin' since there's only running in the pool right now.
fun group ride, 100-125 riders, main goal was to just stay in the mid pack, not get dropped when they start driving some intervals on some hills, and to finish with the group cuz' it's known for dropping out of towners.
success.
LOTS of bungee action in midpack of a group that large. my arms were as sore as my legs from the brakes, required mucho vigilance. And, as for burnt matches, seems like every pedal stroke was either 300-400w or 5w, nothing in between, haven't looked but VI had to be about.....6.
but, it was fun, start getting back to a regular schedule by the end of next week (if all goes well with the calf)
Seconding the "Major case of "do what I say, not as I do"."
After IMFL my wife asked me to walk the Little Rock HIM with her. We never train together for a race so I jumped at this opportunity. Then came my interest in EN and then the JOS.
Today was a 10 mile walk (@ around 14:21). Then the Saturday JOS bike/run as written (hit my numbers, thank you very much). But I feel like the LONG days training before an IM. In good spirits and I'm sure I'll sleep like a baby tonight.
Don't ever diss on walking. I did. Ouch. Now the two-a-day's are catching up.
Tomorrow's run will be taken w/care. Stupid would be injuring myself.
Late posting but had a great ride yesterday. Always good to be able to get out on the bike in January. Time in power zones were slightly adjusted to deal with trail conditions but got the work in, just not quite how the coaches drew it up ;-)
holy canoli. i DID it! Though I had a hard time getting to my zone 5 heart rate. I was pushing hard but took a long time to get there even with a long warm up.
It was a beautiful, absolutely goregous, South Florida winter day and i ended up riding 40 miles.
Got the Saturday bike done today since I ran a 5k yesterday (details for that to follow):
Today's thought was, "Man I am glad I am not training with HR because I would have to be working A LOT HARDER today. After sleeping in, and lots of procrastination, I finally got on my bike.
NOTE - This is from the OLD Data Tool. The numbers from the NEW Data Tool are a bit different for HR Zones.
So, for my FTP intervals, my HeartRate never really went outside of Zone 2. And for the ABP Intervals, it was comfortably in Zone1. That tells me that (a) today I was glad I was not trying to hit HR numbers; and (b) it might be time to SWAG my FTP up higher.
I am going to see how Tuesday's ride feels ---- might even sneak a peek at the ADV plan's intervals and do those --- and decide after it.
@Pat- WALKING kills me. I totally agree- don't diss on walking. My sister walks like a speed demon. I wanted to do something with her and offered to walk with her as she trained for a 50 mile walk. I was crippled after. She walks practically at running pace. My shins were toast. That was only after 5 miles.
@ Joe- I am amazed that you could pull off the ride a day after a fast 5K. Looks like yes- your FT is likely higher. Not sure if you should adjust or retest. If I were you I would just follow the workouts and overachieve a little if you can. Would hate to see you push too hard and implode.
Joe, our numbers are similar, at least your data from old data tool, compared to my data from the new data tool. My HR gets higher I guess and my Z5 is slightly higher. I was wondering and thinking one day down the road I'll do the ADV intervals. I'm good for now I think though. If I lose more weight, I'll probably be fine doing the ADV intervals, especially as the weight loss helps my running.
We did Saturdays bike as a group again. We had 10 in the garage and 7 via google circles. Biked for 2:45 and ended with just under 50 miles.
The bike consisted of 2x120 minutes wko's
Workout number 1 was the Advanced week 10 intervals:
3x15'(4') went well with intervals over 1.0 intensity-we then took the last 20 minutes and did 10' at .90 intensity and the last 5 minutes as a minute on minute off at >.120% of FTP.
WKO #2 we transitioned into a 120 minute bike race following a DVD. Wow was this one hard.
Ended up with .86 IF for the last 120 minutes.
Numbers ave for the day:
Dis-48.71 miles
Ride time: 2:41:20
NP: 210
Ave Cad: 80
Ave Hr: 161
VAM: 39
TSS: 189.1
Ended with an Ave IF of .853
5 min power: 254
20 min: 233
60 min: 222
** During the race video I had 16 surges of 4.0-6.0 watts/kg...felt that later and the next day on the run**
Comments
The movie makes all the difference.
We did a group workout with my dad, former-EN teammate Matt Ward and another buddy this morning. The movie was "XXX" starring Vin Diesel and the intervals just flew by...in particular the z3 where I wasn't workoing so hard as to be unable to focus on the screen. What a world of difference from last weekend's brick. Also we cracked a window and Matt brought a fan (which I usually never use) – my HR was lower, and a LOT (10bpm) lower for the z3.
Bike – overall 80' @ NP 213, IF 0.892. Full warmup of 10' easy/z1 then 3x3'(1')@z3. Then the main set:
Did today's w/o as a brick for time sake. Had to wait till afternoon though which I don't like.
Bike intervals @IF .998 / 1.011 / .845 / .868
Liked the fact that the 2nd intervals were doner harder than 1st.
Played w/cadence throughout all the intervals to vary it up a bit.
Run @ 7:50 pace (supposed to be closer to 8:05) for 2 miles before left calf started to ball up again and get stiff. Walked 2 miles just to keep it loose. Hoping I can get tomorrow's run in.
I've also finished my ride on the trainer and as last week I added a third 15' of 80-85% ... this was pretty challenging today not sure why? Maybe too less nutrition or it was the better running just 5h before?
Well in the end it makes no difference - finally I also did the last interval (even within defined limits) and now it's time for recovery till tomorrow
Today was tough.
Major case of "do what I say, not as I do".
If I had half a brain, I could have predicted that Threshold Bike on Sat (the 5th day in a row) would have been hard, and not ideal.
I did the ride as proscribed (15' 80-85% as part of warmup, 2 x 10' 95%-100, 2 x 15' 80-85%), except I had to triage and take a 1.5 min break in the middle of the second 10 min. For shame, for shame. That said, if you find yourself in the same boat, taking a short break in the middle of the interval is one of the first 'approved' triage steps. Also, the powers were kind of on the low range.
http://connect.garmin.com/activity/263843328
Looks like the powers were
For the run, I stayed on the treadmill for 20 min right after. Warmed up the run for a few min, then took it to 7:00 pace. I just was worried about hurting myself if I went down to 6:45.
Anyway, the day was tough. Not a total loss, but not the best. I will take tomorrow (Sunday) off, and probably shift the Tuesday workout to Monday, so I don't have two days off in a row. (And besides that, Monday is a University Holiday.)
http://connect.garmin.com/activity/263866731
and before u call me a big dummy, remember that I'm Bike Blockin' since there's only running in the pool right now.
fun group ride, 100-125 riders, main goal was to just stay in the mid pack, not get dropped when they start driving some intervals on some hills, and to finish with the group cuz' it's known for dropping out of towners.
success.
LOTS of bungee action in midpack of a group that large. my arms were as sore as my legs from the brakes, required mucho vigilance. And, as for burnt matches, seems like every pedal stroke was either 300-400w or 5w, nothing in between, haven't looked but VI had to be about.....6.
but, it was fun, start getting back to a regular schedule by the end of next week (if all goes well with the calf)
After IMFL my wife asked me to walk the Little Rock HIM with her. We never train together for a race so I jumped at this opportunity. Then came my interest in EN and then the JOS.
Today was a 10 mile walk (@ around 14:21). Then the Saturday JOS bike/run as written (hit my numbers, thank you very much). But I feel like the LONG days training before an IM. In good spirits and I'm sure I'll sleep like a baby tonight.
Don't ever diss on walking. I did. Ouch. Now the two-a-day's are catching up.
Tomorrow's run will be taken w/care. Stupid would be injuring myself.
Where did I put that Ibuprofen?
holy canoli. i DID it! Though I had a hard time getting to my zone 5 heart rate. I was pushing hard but took a long time to get there even with a long warm up.
It was a beautiful, absolutely goregous, South Florida winter day and i ended up riding 40 miles.
Got the Saturday bike done today since I ran a 5k yesterday (details for that to follow):
Today's thought was, "Man I am glad I am not training with HR because I would have to be working A LOT HARDER today. After sleeping in, and lots of procrastination, I finally got on my bike.
The tale of the tape:
@ Joe- I am amazed that you could pull off the ride a day after a fast 5K. Looks like yes- your FT is likely higher. Not sure if you should adjust or retest. If I were you I would just follow the workouts and overachieve a little if you can. Would hate to see you push too hard and implode.
Joe, our numbers are similar, at least your data from old data tool, compared to my data from the new data tool. My HR gets higher I guess and my Z5 is slightly higher. I was wondering and thinking one day down the road I'll do the ADV intervals. I'm good for now I think though. If I lose more weight, I'll probably be fine doing the ADV intervals, especially as the weight loss helps my running.
Bike Zones (1/8/13) HR POWER
WTG Joe! My HR tends to get high quickly, but this training is helping it take longer to rise.
We did Saturdays bike as a group again. We had 10 in the garage and 7 via google circles. Biked for 2:45 and ended with just under 50 miles.
The bike consisted of 2x120 minutes wko's
Workout number 1 was the Advanced week 10 intervals:
3x15'(4') went well with intervals over 1.0 intensity-we then took the last 20 minutes and did 10' at .90 intensity and the last 5 minutes as a minute on minute off at >.120% of FTP.
WKO #2 we transitioned into a 120 minute bike race following a DVD. Wow was this one hard.
Ended up with .86 IF for the last 120 minutes.
Numbers ave for the day:
** During the race video I had 16 surges of 4.0-6.0 watts/kg...felt that later and the next day on the run**