I did a 2 hour ride this morning and I still felt a little weak from the cold I had earlier this week. I did a 1 hour spin class and stayed in HR Z3 which for me is 140-148 bpm. Then did the EN workout from last Saturday. 2 x 8' (3') @250 watts followed by 3 x4' (1') @ 250 W. I wasn't able to do the workout as written and had to break up the last interval into 3 shorter segments. Still I was able to get a total of 28' @ 250 W so I'll take that coming off a cold. Then I ran 1.5 miles on the mill with 5 x 30" pickups to stretch out my legs. Then swam 1500 meters EZ, doing drills, 4 x 200m, and a long cool down swim. Finally feeling better. Tomorrow I'm running a local 10k race for which a friend of mine is the race director. Just gonna have fun, support my friend and no PR expected.
I hope everyone is making it safely thru the big storm in New England.
First wko was today was the EN Advanced Sat plan: 15 min at .99, 15 min at 1.023, and 5 min at 1.038, overall intensity .92, Then did the hunted video which is 60 very hard min at .87 IF, then last 1hr20 we wanted to ride .65-.75 intensity. rode 80 minuted at .68!!! The build is coming along well. Fun to see all of you who joined us on google circle plus we had 13 in the garage!!
A fan on, a window open AND two rest days – the stage was set for a strong workout. The 2 pre-workout pancakes with my kids probably didn't hurt either.
The 2x15' intervals were tough and HR hit 180 which is pretty high for me on the bike. But I got outstanding power from the effort and my numbers were excellent and improved over the course of the workout. Plus I spent minimal time out of the aerobars…I let myself sit up once for 1' in the second interval at the 8' mark and for 1' during the third interval. During the last 3' of the second z3 I kept my effort high and averaged up 6 watts in the last 3' (this is reflected not only in the power, but also in the HR…it was clearly a z4 effort at that point!).
For the first time in a while I was not solo on the brick, which is of course much more fun and motivating. It's amazing how much easier it feels to do a 25' run essentially at full-out z4 outdoors with a training partner compared with an equal time at z2 solo on the treadmill.
Bike – overall 1:30:02, NP 228, IF 0.952. Full warmup of 10' easy/z1 then 3x3'(1')@z3. Then the main set:
Saturday bike workout got turned into bike only because of time constraints (I am a bad person), but I gave it all I had for 2 hours.
I have just switched PT wheels the other day (long story), and although they are very close, I kind of wonder if this one reads just 0.5-1% lower than the other one. I know that's really nitpicky and I have no data other than RPE and HR, but it is what it is.
12 min wu about 208 with slightly elevated HR (first sign maybe the reading is just a smidge lower, but who knows) I got the three work intervals at 250, 250, and 251, but they just about killed me. Got about 45 min total in two segments more min at 212, and even THAT was starting to feel awfully hard by the end. My HR was well into the threshold or near-threshold region (low 160s during that whole time.
Tue: Not remembering the exact w/o I did 2 x 12 instead of the 2 x 15s. Oh well. Not gonna hurt me. Intervals went fine and added 15 of z3. Thurs: Although the week before I did them as 60/60s, I did this workout as prescribed since I wasn't feeling great. I just knocked down the 2" betw sets to 1:15 - just to make the math easier. Sat: No problem with the FTP intervals: Doing them at 12-13 watts higher than wk1 FTP. Added 15 min of z3 which is closer to 89% of wk1 ftp. 01:15:00 of biking. Did the run first in the AM - 4 miles at 8:10 pace.
Comments
I hope everyone is making it safely thru the big storm in New England.
* 3 hours 50 min
* 67.53 miles
Pnorm 215, ave cadence 82, speed 18.6, TSS 260.7!!!!
2700 cals, overall intensity .85
First wko was today was the EN Advanced Sat plan:
15 min at .99, 15 min at 1.023, and 5 min at 1.038, overall intensity .92,
Then did the hunted video which is 60 very hard min at .87 IF, then last 1hr20 we wanted to ride .65-.75 intensity. rode 80 minuted at .68!!! The build is coming along well. Fun to see all of you who joined us on google circle plus we had 13 in the garage!!
The 2x15' intervals were tough and HR hit 180 which is pretty high for me on the bike. But I got outstanding power from the effort and my numbers were excellent and improved over the course of the workout. Plus I spent minimal time out of the aerobars…I let myself sit up once for 1' in the second interval at the 8' mark and for 1' during the third interval. During the last 3' of the second z3 I kept my effort high and averaged up 6 watts in the last 3' (this is reflected not only in the power, but also in the HR…it was clearly a z4 effort at that point!).
For the first time in a while I was not solo on the brick, which is of course much more fun and motivating. It's amazing how much easier it feels to do a 25' run essentially at full-out z4 outdoors with a training partner compared with an equal time at z2 solo on the treadmill.
Bike – overall 1:30:02, NP 228, IF 0.952. Full warmup of 10' easy/z1 then 3x3'(1')@z3. Then the main set:
15'(4') @z4 – NP: 255 (IF 1.068), VI 1.00, HR 168/175, cad 91
15'(4') @z4 – NP: 260 (IF 1.088), VI 1.00, HR 174/181, cad 92
15'(3') @z4 – NP: 273 (IF 1.143), VI 1.00, HR 174/182, cad 88
-------
10'(2') @z3 – NP: 218 (IF 0.911), VI 1.00, HR 165/170, cad 94
10' @z3 – NP: 233 (IF 0.977), VI 1.00, HR 159/167, cad 87
http://connect.garmin.com/activity/271353713
Run – overall 3.51 miles in 23:51, avg pace 6:48.
Split...Time.....Distance....Avg Pace
1.......3:41.8.......0.51.......7:18
2.......3:19.2.......0.48.......6:54
3.......3:34.4.......0.54.......6:41
4.......4:53.6.......0.72.......6:45
5.......4:56.3.......0.73.......6:46
6.......3:25.7.......0.53.......6:28
http://connect.garmin.com/activity/271330617
I have just switched PT wheels the other day (long story), and although they are very close, I kind of wonder if this one reads just 0.5-1% lower than the other one. I know that's really nitpicky and I have no data other than RPE and HR, but it is what it is.
12 min wu about 208 with slightly elevated HR (first sign maybe the reading is just a smidge lower, but who knows)
I got the three work intervals at 250, 250, and 251, but they just about killed me.
Got about 45 min total in two segments more min at 212, and even THAT was starting to feel awfully hard by the end. My HR was well into the threshold or near-threshold region (low 160s during that whole time.
218 NP (0.88 IF) over two hours.
Tue: Not remembering the exact w/o I did 2 x 12 instead of the 2 x 15s. Oh well. Not gonna hurt me. Intervals went fine and added 15 of z3.
Thurs: Although the week before I did them as 60/60s, I did this workout as prescribed since I wasn't feeling great. I just knocked down the 2" betw sets to 1:15 - just to make the math easier.
Sat: No problem with the FTP intervals: Doing them at 12-13 watts higher than wk1 FTP. Added 15 min of z3 which is closer to 89% of wk1 ftp. 01:15:00 of biking. Did the run first in the AM - 4 miles at 8:10 pace.