Workout done. Vo2 intervals went fine, but the last sweet spot was BRUTAL for me. The last six minutes seemed to go on forever. The other day RnP made a comment somewhere about Tue/Thu are the meat and potato workouts. For whatever reason, the thought that came to mind for me, is that "I'd rather have meat and potatoes now, than franks and beans later". Really enjoyed yesterdays rest day, looking forward to knocking out tomorrows run then having almost an entire 48 hours of rest (did todays run on thursday night)
Bike FTP , 90 min on the trainer with the Official 25 min WU and then the 4 intervals at 1.04, 1.03 of FTP and then 0.88 and 0.88 I felt good on these and like others I am starting to think that it might be a consequence of killing the 5 mins in the test and then maybe getting a lower FTP that what it should be...my test values were 282 and 196 ... (1.44 factor instead of the more typical 1.2) The fact that I struggled a little bit on Thu VO intervals also makes sense. So... until I test again I will push a little higher than my FTP in the Tue and Sat WOs and take it a little easier in the Thu WOs
Run was fine too (2 hrs or so after the bike) .. 1 mile warm up at Z2+25sec and then 2 miles at Z2-10sec and 2 miles at Z3-15sec for a 39 min 5 miler
Now off to a nice dinner in the Village in Granville with Mike, our very understanding wives and 6 very hungry kids !
Did the work this morning on side by side trainers with Mike Dreyer. We watched some Breaking Bad. It took me about an hour to feel loose, however I met all of my numbers.
1 and 1.03 on the Threshold and .87 on both Sweetspots. Overall IF of .87 with NP of 179 and power of 173.
A good week on the bike. I met all of my numbers. Woot!
6:15am Swim with local Triclub, then came home and did the 30 min Z2/Z3 run and then waited for my crew to show up. The Pilons needed to do their bike test and Mike was looking for a ride buddy, so we got on the bikes around 10:30am. My workout went really well. Hit all my numbers but cut it short by 8minutes because the Delaney's showed up and we all had brunch togetha. Ah, OS. Workout followed by food and good conversation. Suhwheat. I really like the "cage fight" comment. I think that should be a NOS coined term. All in agreement say I.
My daughter came home last night with 3 of her co-workers for the long weekend so my pain cave reverted back to its original use as a spare bedroom. It was cold and cloudy but luckily it wasn't raining so I went out to ride. First off it was a lot harder to stay in the target zones but it is good training for doing that in a race. My route was rolling and my Garmin was beeping at me incessantly but I did keep it pretty consistent even if I was at the lower end of my power zones. By the middle of the second Z4 interval I had to start chantings Jens Voigt's, "Shut up legs" mantra. Here are the numbers:
Late response from Austria - took Friday off from office work to work at home finalizing my "castle" ... was working on my feet from 8am till 17:30pm and fell into my bed very early cause I planned to do my MP/HMP run right away in the morning because we had a kids-birthday-party planned for the rest of the day. Got up with my son as usual at around 5:30 but it was raining cats and dogs - also my legs felt very tired after that "Friday-day-off" so I decided to skip the run and throw it all into my bike WKO in the evening
I Love reading some of these posts right before a workout. Keep them coming!
The OS plan calls for: 2 x 1.5 mile (4') @ TP/Zone4/Hard. However, I have a friend training for a marathon and he is doing Yasso 800's this morning. I was planning on joining him for about 8 of these in place of the scheduled speed work.
@Chris, thanks! The day went well. His team placed 4th out of 30 and we're going to state! I really have no idea what they were doing, but he had a blast doing it. As important to me, my five year old was happy, stayed engaged with stuff the entire day, and I didn't have to become 'that parent'!
@Kim, I was up at 4 and on the bike ~4:30 (after the coffee had a chance start kicking). That's usually when I get up during the week, but I typically allow myself to 'sleep late' on the weekends...
No run yesterday, the wife is out of town for school til this afternoon. I'm hoping to go 'long' when she gets home.
Great work everyone, with the workouts and team encouragement! I love the NOS.
Comments
Workout done. Vo2 intervals went fine, but the last sweet spot was BRUTAL for me. The last six minutes seemed to go on forever. The other day RnP made a comment somewhere about Tue/Thu are the meat and potato workouts. For whatever reason, the thought that came to mind for me, is that "I'd rather have meat and potatoes now, than franks and beans later". Really enjoyed yesterdays rest day, looking forward to knocking out tomorrows run then having almost an entire 48 hours of rest (did todays run on thursday night)
and in terms of WOs today...All done, no issues
Bike FTP , 90 min on the trainer with the Official 25 min WU and then the 4 intervals at 1.04, 1.03 of FTP and then 0.88 and 0.88
I felt good on these and like others I am starting to think that it might be a consequence of killing the 5 mins in the test and then maybe getting a lower FTP that what it should be...my test values were 282 and 196 ... (1.44 factor instead of the more typical 1.2)
The fact that I struggled a little bit on Thu VO intervals also makes sense. So... until I test again I will push a little higher than my FTP in the Tue and Sat WOs and take it a little easier in the Thu WOs
Run was fine too (2 hrs or so after the bike) .. 1 mile warm up at Z2+25sec and then 2 miles at Z2-10sec and 2 miles at Z3-15sec for a 39 min 5 miler
Now off to a nice dinner in the Village in Granville with Mike, our very understanding wives and 6 very hungry kids !
Did the work this morning on side by side trainers with Mike Dreyer. We watched some Breaking Bad. It took me about an hour to feel loose, however I met all of my numbers.
1 and 1.03 on the Threshold and .87 on both Sweetspots. Overall IF of .87 with NP of 179 and power of 173.
A good week on the bike. I met all of my numbers. Woot!
My daughter came home last night with 3 of her co-workers for the long weekend so my pain cave reverted back to its original use as a spare bedroom. It was cold and cloudy but luckily it wasn't raining so I went out to ride. First off it was a lot harder to stay in the target zones but it is good training for doing that in a race. My route was rolling and my Garmin was beeping at me incessantly but I did keep it pretty consistent even if I was at the lower end of my power zones. By the middle of the second Z4 interval I had to start chantings Jens Voigt's, "Shut up legs" mantra. Here are the numbers:
MS 1, interval 1 - IF: 0.95/VI 1.01
MS 1, interval 2 - IF: 0.97/VI 1.00
MS 2, interval 1 - IF:0.79/ VI 1.02
MS 2, interval 2 - IF:0.81/ VI 1.02
Got up with my son as usual at around 5:30 but it was raining cats and dogs - also my legs felt very tired after that "Friday-day-off" so I decided to skip the run and throw it all into my bike WKO in the evening
So let's get metric-a-holic
2x10'@Z4 done at 1.00 / 1.03
2x15'@Z3 done at 0.86 / 0.88
Overal session IF 0.89 (NP 247)
http://www.trainingpeaks.com/av/OIXVM4QIXEPG6B4LARWOMXZF2Y
Todays long run will be interesting again because we got around 10cm of snow over the night ...
The OS plan calls for: 2 x 1.5 mile (4') @ TP/Zone4/Hard. However, I have a friend training for a marathon and he is doing Yasso 800's this morning. I was planning on joining him for about 8 of these in place of the scheduled speed work.
Thoughts?
@Kim, I was up at 4 and on the bike ~4:30 (after the coffee had a chance start kicking). That's usually when I get up during the week, but I typically allow myself to 'sleep late' on the weekends...
No run yesterday, the wife is out of town for school til this afternoon. I'm hoping to go 'long' when she gets home.
Great work everyone, with the workouts and team encouragement! I love the NOS.