Good workout tonight. Hit my 3 x 6' Z4 at 1.00IF for all. A few minutes in Z3 then hopped on the mill. 2 miles @ avg pace of about 11:15 so a little faster than Z1.
Music for the WKO: Lady Gaga, Quiet Riot, Chris Brown, Kelly Clarkson, Metallica, Katy Perry, Ne-Yo, Pitbull, and some other "dance" stuff. (I know, very bizarre mix)
May hit the track tomorrow night for mile repeats. (Assuming they have lights on!)
Bike work done. Goal for the three x threshold was 206 on each. I did 211/213/213. Overall IF of .86 Goal FTP of 162 averaged 169 with a NP of 177. It felt good overall and I got through Season 1 Episode 2 of Breaking Bad.
I understand the IF value, but in TR what is the NP and the power value. And why does it not show my average that it tells me when the intervals are over?
Hit all three intervals and then moved right into the run because of an early morning meeting. So far I have hit all my workouts this OS and things are feeling really good.
Bike workout done followed by z1 tm run. No music for today's workout as I got sucked into Say Yes to the Dress on tv ...sad, I know but whatever gets it done.
THANK YOU! THANK YOU! THANK YOU everyone for your uplifting responses and suggestions. I can't tell you how much that helped me today. I had a chance to read the responses just before my run which absolutely helped push me to have a good run tonight. Thank you again!!!
Today's Workout done, bike : 1 hour complete with the 25' minute warmup. 0.99/0.98/0.98 for the 3 intervals, Then 33 min / 3.9 mile run a little faster than Z1 including the 3x20"
Got it done! The first one was "ahh this is hard, how am I going to finish this" and then the second two intervals didn't seem so rough. I finally did my FTP test yesterday, so I definitely have some fatigue from that. Trying to get in lots of biking this week before I leave town for 10 days.
Bike and run workouts a great way to end a loong workday. On the bike, hit 3 zones as 98/93/90 - need to work on pacing. Finished with 25 minute run @ Z1 on the treadmill.
First OS and really liking the team mojo as a motivator!!
Hi All! Targets all hit and had a good run! Feet felt light on the treadmill, but I am sure that will change. I finished "Olympus Has Fallen" on the ride - lots of explosions to lose yourself in! Time change stinks up here... we start getting dark at 4:30 pm. Have a good week everyone!
Left work late, stuck in traffic but still managed to get my bike workout in - no run but I am happy I got the bike done. Got full warm up in and intervals - 1.00/1.02/1.01
I understand the IF value, but in TR what is the NP and the power value. And why does it not show my average that it tells me when the intervals are over?
Without getting geeky, NP is Normalize Power. That is the number you want after each ride or interval as it takes into account several factors. Average watts, FT, etc. are basically irrelevant in EN. So if your target for a 6' interval is 226 watts then your NP should be 226 when you are done. Most of the OS workouts should end with a NP of between 80% and 90%.
As a heads up, the attached pic shows what I focus on after each workout.
TSS: Training stress is somewhat important to calculate weekly in OS. During IM training it is very important. It can help you figure out how hard you have been training week after week and catch yourself if you are "overachieving."
IF: Intensity factor is how hard you have worked based on your current FT
NP: See above.
HR: I don't really follow heart rate, but I do compare over time to see if I have a lower HR for the same interval after a few weeks. Lower HR means my fitness is rising.
Cad: Cadence is a personal preference. On the trainer I am 85 to 90. Outside 90 to 85. Some folks get anal about cadence. I just ride at what is a comfortable and gets the WORK done.
I have to admit, I skipped today. I did the tough mudder in Charlotte this weekend and holy cow was I sore all over. Not too many scrapes and bruises but I didn't think I'd be as tore up as I was. I will try the runs today (weds) and see how it goes.
49 degrees with a full value wind. I had no choice but to run my intervals outside. I really wanted to do them on the treadmill, but the sun was shining and the wind was blowing hard enough that I got resistance training half the run. The run was great without even considering the intervals. I hit them hard at 6:12. 6:14 & 6:16. Best three ever. DEATH TO TREADMILLS!
Mentally tough day at work trying to learn Python, then visit mom to chat and prep her meds for the week. Was fried by the time I got home, only to find more computer problems (mother-in-law laptop) to deal with.
It was 8:45 before I got into the Pain Cave - nearly 2 hours later than planned. Once started all seemed OK thru interval 2 but something in my head 'popped' early in the 3rd interval and I just couldn't turn the cranks. I Tried easy spinning - nope, didn't help. Sat there and recovered - not working.... Got off the bike and stretched, drank - still no go. So I bailed and called it a day. No run either.......
easy run after work, then hit the trainer at night before I lost my steam for the night. Agree about getting used to the boredom of the trainer, but looking at it like mental training....let's be honest in that 5-7 hours on the bike at a constant .70 IF during an IM is BORING!!!!
Got caught up in some unexpected drama, plus heavy snow here last night - didn't get either the bike or run in. Should I do yesterday's workout today, and today's tomorrow, etc., or just start with today?
You are not a loser Dawn. Life got a hold of you, now you take a hold of it. Just start up with tomorrows workout. Never try to catch up on lost workouts. Move on. :-)
I've been having great workouts...but really having to do workout triage...switching around days...QUESTION: What is the view on doing back to back Bike Workouts...ie. Tues & Thurs. Workouts on Wed & Thursd? okay as long as there is 24hr. between?
@Dawn - heavy snow already in Champlin, MN? Helloo Pain cave for the next 13 weeks!! Just doing the OS when you can in that environment is a test of mental endurance. After two years in Maine I learned to cross-country ski just to get the heck outside!
@Steve - although Python sounds intimidating, the meds and computer issues are worse I am sure. I certainly feel for ya - my computer virus cost me $378 last week!
Very tough getting motivated to attack the intervals this morning. Finally, I sat down on the bike and went at it. After the warm-up, I rode the first interval at 1.22. After that, it came together well. I hit 2 thru 7 all above or at the top of the range of the Zone. The run was cold and wet, but still DEATH TO TREADMILLS!
I almost missed my ride today due to a massive lack of motivation but got onto my bike somehow .... man this was BATTLE today. For some reason the first interval felt incredible hard - the last two were just hell on earth
Here are the numbers because we all love to see metrics
Swweeeetttt jesus, I had forgotten how hard 90sec VO2 intervals are, but I am happy to say I got them done, like a bun.All targets met - now onto rest day, which I will be spending at La Nordik spa (insert dry sauna, hot tubs, cold tubs, quiet rooms etc...) AWWWWEEEEE
Comments
Music for the WKO: Lady Gaga, Quiet Riot, Chris Brown, Kelly Clarkson, Metallica, Katy Perry, Ne-Yo, Pitbull, and some other "dance" stuff. (I know, very bizarre mix)
May hit the track tomorrow night for mile repeats. (Assuming they have lights on!)
Bike work done. Goal for the three x threshold was 206 on each. I did 211/213/213. Overall IF of .86 Goal FTP of 162 averaged 169 with a NP of 177. It felt good overall and I got through Season 1 Episode 2 of Breaking Bad.
Love the OS bike sessions...
I understand the IF value, but in TR what is the NP and the power value. And why does it not show my average that it tells me when the intervals are over?
Hit all three intervals and then moved right into the run because of an early morning meeting. So far I have hit all my workouts this OS and things are feeling really good.
No music for today's workout as I got sucked into Say Yes to the Dress on tv ...sad, I know but whatever gets it done.
THANK YOU! THANK YOU! THANK YOU everyone for your uplifting responses and suggestions. I can't tell you how much that helped me today. I had a chance to read the responses just before my run which absolutely helped push me to have a good run tonight. Thank you again!!!
0.99/0.98/0.98 for the 3 intervals, Then 33 min / 3.9 mile run a little faster than Z1 including the 3x20"
Good day!
Bike and run workouts a great way to end a loong workday. On the bike, hit 3 zones as 98/93/90 - need to work on pacing. Finished with 25 minute run @ Z1 on the treadmill.
First OS and really liking the team mojo as a motivator!!
Hi All! Targets all hit and had a good run! Feet felt light on the treadmill, but I am sure that will change. I finished "Olympus Has Fallen" on the ride - lots of explosions to lose yourself in! Time change stinks up here... we start getting dark at 4:30 pm. Have a good week everyone!
great job everyone!
@ Jan Trainer Road has a great explanation of NP, IF, FTP, etc. on their site. http://support.trainerroad.com/entries/20644037-What-do-FTP-NP-IF-and-TSS-mean-
I am sure I have seen the info in the Wiki as well, I am just horrible at searching in their.
Without getting geeky, NP is Normalize Power. That is the number you want after each ride or interval as it takes into account several factors. Average watts, FT, etc. are basically irrelevant in EN. So if your target for a 6' interval is 226 watts then your NP should be 226 when you are done. Most of the OS workouts should end with a NP of between 80% and 90%.
As a heads up, the attached pic shows what I focus on after each workout.
TSS: Training stress is somewhat important to calculate weekly in OS. During IM training it is very important. It can help you figure out how hard you have been training week after week and catch yourself if you are "overachieving."
IF: Intensity factor is how hard you have worked based on your current FT
NP: See above.
HR: I don't really follow heart rate, but I do compare over time to see if I have a lower HR for the same interval after a few weeks. Lower HR means my fitness is rising.
Cad: Cadence is a personal preference. On the trainer I am 85 to 90. Outside 90 to 85. Some folks get anal about cadence. I just ride at what is a comfortable and gets the WORK done.
49 degrees with a full value wind. I had no choice but to run my intervals outside. I really wanted to do them on the treadmill, but the sun was shining and the wind was blowing hard enough that I got resistance training half the run. The run was great without even considering the intervals. I hit them hard at 6:12. 6:14 & 6:16. Best three ever. DEATH TO TREADMILLS!
Mentally tough day at work trying to learn Python, then visit mom to chat and prep her meds for the week. Was fried by the time I got home, only to find more computer problems (mother-in-law laptop) to deal with.
It was 8:45 before I got into the Pain Cave - nearly 2 hours later than planned. Once started all seemed OK thru interval 2 but something in my head 'popped' early in the 3rd interval and I just couldn't turn the cranks. I Tried easy spinning - nope, didn't help. Sat there and recovered - not working.... Got off the bike and stretched, drank - still no go. So I bailed and called it a day. No run either.......
Today looks brighter.
Got caught up in some unexpected drama, plus heavy snow here last night - didn't get either the bike or run in. Should I do yesterday's workout today, and today's tomorrow, etc., or just start with today?
(Insert loser horn here)
Dawn...Ditto to what Brenda said...put it behind you and move on...no workout or even week makes a season...you're fine...rock on.
I've been having great workouts...but really having to do workout triage...switching around days...QUESTION: What is the view on doing back to back Bike Workouts...ie. Tues & Thurs. Workouts on Wed & Thursd? okay as long as there is 24hr. between?
@Steve - although Python sounds intimidating, the meds and computer issues are worse I am sure. I certainly feel for ya - my computer virus cost me $378 last week!
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Plan+personalization+for+expected+(or+unexpected)
If this doesn't work, just go to wiki and search "run focus"
Thanks, Brenda! Went to our youngest's final HS Tennis banquet tonight, so there's another day lost. I'll pick up tomorrow and keep going from there.
Done and done. Quick warm-up, 6x90 seconds, @ right at 1.2 IF. No time this morning for any extra, got to get to work. Time to start the day!
Good luck everyone.
Very tough getting motivated to attack the intervals this morning. Finally, I sat down on the bike and went at it. After the warm-up, I rode the first interval at 1.22. After that, it came together well. I hit 2 thru 7 all above or at the top of the range of the Zone. The run was cold and wet, but still DEATH TO TREADMILLS!
I almost missed my ride today due to a massive lack of motivation but got onto my bike somehow .... man this was BATTLE today. For some reason the first interval felt incredible hard - the last two were just hell on earth
Here are the numbers because we all love to see metrics
1. NP 347 / IF 1.24
2. NP 354 / IF 1.27
3. NP 359 / IF 1.29
4. NP 358 / IF 1.29
5. NP 353 / IF 1.27
6. NP 357 / IF 1.29
Now compress and elevate