2013 Valentines Day Challenge
Folks!
In honor of Valentine's Day, we'd like to get you best version of 14 minutes of suffering! You pick the sport, you pick the effort, just record your time and distance / effort and post them here. Bonus for pics!!
Thanks for playing!!!
~ P (nR)
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So to toe the line, I rode the trainer for 55 minutes today, and my peak 14' was part of a 40' ABP effort.
14' @ 295W, 162 bpms and approximately 5 miles covered.
And here's my photo for bonus points!!!
Impressive Tim!!!
Well, it wasn't anything with a 14 minute effort BECAUSE YOU TOOK SO LONG TO POST INSTRUCTIONS!! ;-) Anyway, I am hacking the first week of my Get Faster plan since I just did my testing and am quite pleased with this morning. After bricking Tuesday and swimming hard yesterday I hopped on the trainer and did 90 minutes of Trainer Road's Perkins workout set at a mix of tempo all the way up to some low VO2max with minimal recovery time.
I'm here to tell you, people, that Work Works! I have never been able to do a sustained ride like this before. I averaged 228W over 90 minutes. That's a huge increase over my previous best 90 minute effort (outdoors in the hills at that) and at a more consistent output. When I started the NOS, my FTP was 242W and here I just spent 90 minutes on average at 94% of my initial FTP! with no rest day or taper. 90 MINUTES.
I gotta get around to boosting your coffee mojo, Patrick.
Today VO2 workout stretched to 60/60 ... was pretty hard 4 the muscles but the 2x20min @ 300w from Tuesday beat that 4 sure
Harder then I was use to cause they have your VO targeted from 1.28%-1.35%.
Entire workout:
Duration: 49:36
Work: 664 kJ
TSS: 88 (intensity factor 1.042)
Norm Power: 260
VI: 1.17
Pw:HR: -0.95%
Pa:HR: 4.29%
Distance: 14.98 mi
Elevation Gain: 0 ft
Elevation Loss: 20 ft
Grade: -0.0 % (-24 ft)
Min Max Avg
Power: 0 559 223 watts
Heart Rate: 115 178 166 bpm
Cadence: 35 121 84 rpm
Speed: 0 26.3 18.1 mph
Pace 2:17 0:00 3:19 min/mi
Hub Torque: 0 15 8 lb-in
Altitude: 929 953 942 ft
Crank Torque: 0 492 226 lb-in
Temperature: 71.6 75.2 73.4 Fahrenheit
15 minutes (bonus!) in the VO2 zone this morning. Average power of 305 or 125% of FTP over the 15 minutes. Was feeling good this morning! (The big drop at 5:00 was my chain dropping as I went into the standing portion of the warmup. Not sure what the big drop is about around 9:00)
Walked 3 miles briskly in the 60 degree sun with my luv/wife (sorry more than 14 minutes, but probably in a 14:xx/mi pace).
Oh, and yes, I did hit my marks on the VO2's.
Shaved 27 seconds off my previous vDot test for a new vDot PR! Have the tomato red face to prove it.
14+ minutes of chasing Tom Glynn down in the pool! 8 x 100's, baby! All part of a 3k swim (well, 2400 for me).
Tom did them ALL sub-1:30! Many mid to lower 1:20's. Way to go, Tom!
Run: WU x1 mile. 4x 1mile @ TP with 2 minutes rest. WDx1mile
I switched up some workouts this week due to weather so I did my Wednesday workout today along with the Valentines Challenge at the end. I can truly say, work works! Even after the workout I held a great pace(for me anyway) for the 14 minutes on splits 7 and 8!
All I can say about the stats the team has been posting today is WOW!
Got mine in tonight as a hill repeat run. First outside run in over a month. Felt good too.
Total run was 56' and covered 6.5 miles. The meat of the work - 21' worth - came at the end as 6xhill repeats. It is a hill I have to traverse anytime I leave the house. It is only about 0.17 miles up but is about 10%. My typical repeat there is about 92' and takes 1:40 going up. I quit if I can't hold under 1:45.
Thurs ride, week 6 int OS plan. Programmed the computrainer to go 4 x 4 (45/45) @ 252, got to the last one and said to self, hmmm, I think this was programmed wrong, i'm sure I did this same 4 set work out last week. Quick look on phone while riding, realized should have been 5 sets, switched from erg mode to 3D mode and the last intervals are a little wonky as I was trying to hit the paces on my own without the erg mode dictating. I feel sorry for anyone who actually has to count intervals, how in the world do people do it without the "set-it-and-forget-it" features of computrainer or trainer road. Total of 15 min at all out. Great ride, looking forward to rest day tomorrow!
Got the memo too late - I did a tempo run in the noon sunshine through some quiet neighborhoods - bounded up the big hill a few times to start to get the feel for that... it was work but way too beautiful out to call it suffering.
Also spent 40m at 95% in the dungeon when I got home, mostly to see if I could. That's probably the suffering you're looking for - the last 14m of that was probably the worst of it...