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Bike FTP Intervals for the week of 22 April
Lets here how our bike intervals go this week.
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Felt good to be out but I was pretty cold when I got back. As the numbers show, my FTP is not the same as it was..... need to do some remedial work and recover the lost fitness.
http://app.strava.com/activities/50125383
Not even sure I qualify to post this here as there will be no FTP intervals in my 30 minutes ride at 65-70%. Yes I'm in a transition week. Day off yesterday and additional SAU's this evening.
Gordon
20': 267NP/268AP, .997 IF, HR 153avg/162max
4' EZ
20': 273/274, 1.019, 160/170. <------definitely had to work the last 8min or so. My power graph is not very smooth for that section. <br /> 4' EZ
In the zone :-)
MS: 10' (4') @ 95-100%/Zone4/Hard. 15' (4') @ 95-100%/Zone4/Hard. 20' (4') @ 95-100%/Zone4/Hard.
Felt good and felt strong. I'm using HR so it's an inexact science. Assume intervals were a bit too easy because I wasn't constantly thinking ‘I've had enough... when is this going to end... it can’t really only be 10 seconds since I last looked at watch’
Easy or not I will take it, running and general mojo have been pants recently, it was great to feel good about something.
Week 12 bike test done after work. I felt like it was going to be a good day when I got out of the pool this morning, but I didn't think it would be this good. All the volume must be helping! Old FTP 236, new FTP 246 which gives me just over 3.5w/kg.
Today (wk 8 of Int 70.3 plan) the plan called for a FTP bike test. I have pretty much dialed in my FTP at this pt. thus no need to test. Supplemented the test with a work out focused on the anaerobic system (Kettle - TrainerRoad). It was kind of like hitting the weight room squat rack but on the bike. I am considering supplementing some of the Wednesday FTP bike workouts over the next couple of weeks with some anaerobic work to see if the trickle down effect impacts my Vo2/FTP.
All intervals felt way easier mentally and I just LOVE it to ride that FAST (I even passed by some cars today hehe)
Numbers where also awesome:
Overall NP 290 / Avg 273 / VI 1.06
Gain 505m / 44,4km / AvgHR 147
1) 10min / NP 316 / IF 0.988 / Gain 108m
2) 15min / NP 316 / IF 0.989 / Gain 190m
3) 20min / NP 315 / IF 0.986 / Gain -236m (yea correct I did that one downhill but with heavy headwind)
Rolling hills course, so really hard to keep it really smooth when trying to get big watts.
main set of 3x 10' @ 1.01, 1.1, .98
getting to know the new bike, like the way this is going.
Now go out an get that test done and I'm completely sure you'll earn some new shiny numberssss
Had to push back my FTP test from yesterday to this morning (recovering from being sick). New numbers
VO2 = 306 -> 345W
FTP = 255 -> 282W
The last time I've seen such a huge improvement was when I entered EN
Let us know how your next workouts feel with you new numbers ..
Bike-I did not test again since I just tested in week 14 of the OS. Outside I have been riding my FTP at 300-305 with a 7/10 difficulty so I am very pleased with the OS.
Run-I did test the run and didnt move one second. Stayed at 18:33
Drake Relays are here in Des Moines and I worked the fire station 24 hours Friday and it was a damn mess. Sad to see all the college kids drinking and driving and the after math. Enough of that....I am headed home here in a bit to ride with a crew of ~ 15 - 60 miles with several diff riding abilities so it will be fun. Will try and work in my 2x20's today but if feeling tired I will just ride along. Running the Drake 1/2 marathon on Sunday with a couple girls I am training for the Kansas Half Iron.