I did the Thurs wko late and as written 3 x (4 x 1/1) but added 2 more intervals cause I lost count. I also moved up a gear in the final set to push a harder gear but still hold 88-90 cad.
I love the powerful feeling in your legs when done. During the z3 remaining time I just close my eyes and start pedaling at level I feel I can hold for 10-15 minutes or whatever z3 interval I'm gonna do, and after a 3-4 minutes see what watts I'm holding - its always much higher than 85% after the v02 work.
I survived my first mountain bike ride in 2 years today!! I rode Mount Diablo with my girlfriend who lost her husband Monday and one other friend. They are very experienced and rather talented shall we say. I was out of my league. They taught me so much. I was worked by the end. Stayed upright!! Only had to get off once to walk it up a very steep section with loose rocks and big ruts and rocks. My friend just goes up it without a problem. My other friend walked up it with me. I think we rode 1.5 hours. 1 plus hours up then a fast fun descent. That will replace my VO2 workout as I am really looking forward to doing the Saturday set. Hopefully I will have enough energy to do it tomorrow before work.
Good Morning Folks! After having a great Vo2 this past Thursday and having to deal with the stress of my daughter's febrile seizure early Thursday morning--8 hours in ER, the combo took it's toll (i.e. sleep, anxiety..etc). I was able to do 2 X 15, 1 X 8 at the following ITs: .94, .93, and .94. Followed this up with a twenty two minute brick in thirty two degree weather here in Deutschland. I am really not surprised at the LOE but really had to push hard today to finish the WKO. It hurt but it's done. Have a great weekend!
Wow Tony. So sorry to read that about your daughter. How scary!! I can only imagine the stress and anxiety. Our workouts can be a good' medicine' for dealing with some stress and helping us prepare for another day. I hope getting the workout done has helped you a bit.
Great Saturday workout. Did it as written by myself on the trainer then outside for the run right after the bike. Yesterday's mountain bike got all my leg muscles firing and I felt good today on the bike. Like everything was working:-).
Warm up 20 min @ .70 20' @ .98 20' @ .97 12' @ 1.0
Total 1:20 @ .90
20 min run @ 7:30 avg( neg split from 7:52, 7:30, 7:11)
The whole run felt the same pace, it just takes a while to get everything into goal pace.
Good ride this morning: 1.005, 1.02, and 1.05 for the three intervals. Had to turn off Science Friday podcast and go with my "Threshold Test" playlist for intervals 2 and 3.... But am very happy with how they turned out.
Since I have been shortchanging the 'extra work' lately, I did 2x10(2) of .86 and .87 to finish the ride.
Hope everyone has great rides today and runs tomorrow!
Outstanding power numbers this morning. My HR got quite a bit higher than usual but I was able to generate really excellent power and also escalate my power over the course of the workout. It is amazing…starting the z3 during the warmup I had the usual doubt – how am I every going to manage 52' of z4 today???? – but I settled in, watched "Blackhawk Down" and got it knocked out. It was a tough workout for sure but I was feeling good and as mentioned the power numbers were high.
I skipped the brick due to a running race tomorrow with some EN-ers.
Overall 90', NP 236, IF 0.930. Full warmup of 10' easy/z1 then 3x3'(1')@z3. Then the main set:
@Matt - I forecast a NICE bump for you on the next test. Just curious what your NP is for the 2x20s? Even with 4min rest, I would be willing to bet it is higher than your current FTP.....
Saturday bike done. Wedged the 1:15 FTP workout between two hours at .85 IF for a total of 3:15 in the saddle today. Finally had a bit of a breakthrough with the new FTP numbers.. I think
@Matt - I forecast a NICE bump for you on the next test. Just curious what your NP is for the 2x20s? Even with 4min rest, I would be willing to bet it is higher than your current FTP.....
Good point. Just checked, gives me an extra 2 watts...but if the 4 mins was only 2 it would be a nice bump. I'll admit I contemplated cutting the recovery to 2' and hammering the seocnd interval but really there's plenty of time for fun and games as the season progresses!
My challenge will be a family vacation that takes me off the bike from this Wed through the following Sat April 6. That will set me back a bit which will be annoying. But that's the whole "life" thing...
Went off the reservation a little today. Did my first group computrainer ride at a friend's new fitness gym. Did something called Alien Circles - basically 29 miles of climbing w/fast short decents, climb again, etc. Felt wierd to have to go thru all the gears - like a real ride... It was a good workout for next weekends HoH 76 mile hilly road ride. Managed .81 for the ride of just under 2 hours. Did a hilly 30 minute brick run as well. May do the EN workout Sunday afternoon - but after the Sunday run - we will see.
@ Carrie - It did. Somehow tucked between the aerobars and pushing hard it does feel like a cocoon of calm even though it was a tough WKO. Have a great weekend and congrats on your set today!
Doing the Sat. Bike tomorrow and debating if I should do the planned EN FTP ride plus some ABP while watching Zero Dark Thirty or buying the Sufferfest Blender and doing that wko. It looks like blender has about 40 mins of threshold work plus VO2 stuff and more. Our planned wko has 46 mins at threshold (int plan). Thoughts on whether blender is a good enough substitute? Or go with the movie & EN stuff?
Doing the Sat. Bike tomorrow and debating if I should do the planned EN FTP ride plus some ABP while watching Zero Dark Thirty or buying the Sufferfest Blender and doing that wko. It looks like blender has about 40 mins of threshold work plus VO2 stuff and more. Our planned wko has 46 mins at threshold (int plan). Thoughts on whether blender is a good enough substitute? Or go with the movie & EN stuff?
Did Sat. bike today. I was mentally drained after the week at work so opted for 2 spin classes back to back instead. No thinking, no numbers. Really good workout too and I felt really strong vs. a few months ago doing the double spin. Did the first 45 min. class as the Z4 replacement. (Avg BPM 148) and the second 1 hour class avg. BPM 140. Lots of intervals of climbing, sprinting, etc. so it was fun. Good tunes too. I hate when the tunes suck. Now drinking protein shake and freezing my ass off. When is spring coming??
I think the bike gods are trying to tell me it's time to get outside. Second flat on the drainer in a week. None in the 2.5 months prior. Good tire changing practice I suppose. Decided to do the EN Sat. wko with a movie. Plan was to extend it to 2 hours. Managed to get 1:48 with the flat. Felt really good and hit all the intervals. Quick brick run to finish up the spring shell yourself thing.
Comments
I also moved up a gear in the final set to push a harder gear but still hold 88-90 cad.
I love the powerful feeling in your legs when done. During the z3 remaining time I just close my eyes and start pedaling at level I feel I can hold for 10-15 minutes or whatever z3 interval I'm gonna do, and after a 3-4 minutes see what watts I'm holding - its always much higher than 85% after the v02 work.
IF: (FTP 266)
325 / 324 / 330 / 333
331 / 326 / 323 / 325
338 / 334 / 335 / 324 / 331 / 339
z3 for 10" @ .945
Good Morning Folks! After having a great Vo2 this past Thursday and having to deal with the stress of my daughter's febrile seizure early Thursday morning--8 hours in ER, the combo took it's toll (i.e. sleep, anxiety..etc). I was able to do 2 X 15, 1 X 8 at the following ITs: .94, .93, and .94. Followed this up with a twenty two minute brick in thirty two degree weather here in Deutschland. I am really not surprised at the LOE but really had to push hard today to finish the WKO. It hurt but it's done. Have a great weekend!
Tony
Warm up 20 min @ .70
20' @ .98
20' @ .97
12' @ 1.0
Total 1:20 @ .90
20 min run @ 7:30 avg( neg split from 7:52, 7:30, 7:11)
The whole run felt the same pace, it just takes a while to get everything into goal pace.
Very fun workout!!
Since I have been shortchanging the 'extra work' lately, I did 2x10(2) of .86 and .87 to finish the ride.
Hope everyone has great rides today and runs tomorrow!
I skipped the brick due to a running race tomorrow with some EN-ers.
Overall 90', NP 236, IF 0.930. Full warmup of 10' easy/z1 then 3x3'(1')@z3. Then the main set:
20'(4') @z4 – NP: 258 (IF 1.017), VI 1.00, HR 162/173, cad 90
20'(4') @z4 – NP: 261 (IF 1.027), VI 1.00, HR 172/179, cad 91
12'(3') @z4 – NP: 263 (IF 1.035), VI 1.00, HR 172/178, cad 91
----------------------------------
5' @z3 – NP: 234 (IF 0.922), VI 1.00, HR 159/166, cad 92
http://connect.garmin.com/activity/287770152
Saturday bike done. Wedged the 1:15 FTP workout between two hours at .85 IF for a total of 3:15 in the saddle today. Finally had a bit of a breakthrough with the new FTP numbers.. I think
Good point. Just checked, gives me an extra 2 watts...but if the 4 mins was only 2 it would be a nice bump. I'll admit I contemplated cutting the recovery to 2' and hammering the seocnd interval but really there's plenty of time for fun and games as the season progresses!
My challenge will be a family vacation that takes me off the bike from this Wed through the following Sat April 6. That will set me back a bit which will be annoying. But that's the whole "life" thing...
@ Carrie - It did. Somehow tucked between the aerobars and pushing hard it does feel like a cocoon of calm even though it was a tough WKO. Have a great weekend and congrats on your set today!
http://connect.garmin.com/activity/287862517
20/20/12 minutes as 247/246/245 W
NP 222 (0.85 IF) for 90 minutes
Looking forward to a good run tomorrow. Have to be honest...I've had a heck of a week.