@Brad & @Steve, Thank you. I'm not used to missing workout goals. In adition to the cumulative effect of the OS, I have a naggin calf strain. I didn't think it was casuing as much of a problem as it turns out. Going to rest a couple and try again.
@Edwin, hang in there Edwin. I sometimes have days like that and it may not be related to training or fitness, but a combination of training, sleep, work, stress, etc., in other words, life. When that happens I just wrote it off and try to figure out what typed me over the edge and fix that. One thing that I do is take my heart rate before I get up in the morning. For me my heart rate then is usually about 40 BPM. Of my heart rate is 45 or above then I know that something is wrong. It's usually that I'm tired or I'm coming down with something so I stay in bed a little longer that day and usually adjust my training or even take the day off. One day of training does not a season make as others have said.
We're all driven athletes and taking a day off, especially an extra day off that's not on the plan, is really hard to do but sometimes it's necessary. If nutrition is the 4 TV discipline, then I think that recovery is the 5th.Take care and Happy Thanksgiving.
I did thurs VO2 bike this morning as a result of the Turkey Shuffle. That was not fun after doing FTP bike last night. Nonetheless, hit 8x 1.5' @1.20-1.21IF, then about 30' Z1. Did an easy mile on the 'mill. 4.7mi road race tomorow morning. Temps in the high 20s expected, plus some wind. Eek
Turkey Shuffled my bike wkos to Monday/Tuesday this week, so knocked out the vo2s yesterday morning. Was tough coming off 3 straight days of intensity, but got it done. Taking a much needed rest day today before tomorrow's run. Good luck to everyone racing -- expect a few vdot bumps coming out of tomorrow!
Hit the Vo2 workout this morning. 8 x is tough! Got it done as follows:
25 min WU 8 x 1.5' @ avg 1.28 5' @ .85 5' CD
1 hour total
7 hours later and my legs feel like mush...tomorrow's "rest day" is a slow turkey trot with my kids in the morn and back home to cook for a feast with the family.
Had to do my Thursday bike today after my run as I can't bike tomorrow. The VO2 max intervals were tough, legs were shot by the end but got it done. Two days of complete rest coming up!
Did the FTP bike yesterday and the Vo2 today so I can travel and then run over the next few days. I'll swap the Sat bike and Sunday run. 2nd week in a row of back to back FTP and VO2 workouts, but they weren't bad at all even though the motivation for the FTP was at -5.
I did my Thursday workout this morning since I am now in a hotel room 358 miles away from my bike and trainer. I'll do Wednesday's run tomorrow morning before feasting. I hit all my intervals but my legs were a little heavy since it was just 15 hours since my FTP workout on Tuesday. (I did back to back bike workouts two weeks ago but they were separated by 24 hours and I was amazed at the difference this morning.) My intervals were all just a smidge above my tested Vo2 wattage and my VI was either 0.99 or 1.00 for all of them.
Happy Thanksgiving! Tried a stronger warmup this morning and the interval efforts seemed to go better. The last ones still seemed easier than the beginning. I am hoping this is a good sign. IF's at 1.14 - 1.17 for 8 repeats. Looking forward to a nice easy day tomorrow. Enjoy your weekend!
I did okay on the math SAT a few years back, but I've forgotten how to count to 8. Did 9x1.5' @Z5 this morning! Happy T-day to all. It's my wife's B-day too and Chanukah. Lot's to celebrate at our house this year.
Got in a few more winks than normal and it certainly made a difference this morning:
8 X 2' @Z5 = (IF/pwr) 1.19/334, 1.26/354, 1.26/353, 1.25/351, 1.30/363, 1.26/352, 1.25/250, 1.26/354 then followed up with 2 X 8'(2') at .90/253 and .94/264.
It seems as though this OS so far has really made a difference in biking - not so much in running. I'll ponder on this while knocking back some adult beverages watching the "Egg Bowl". My wife's Alma mater (Miss St) takes on Ole Miss and is the underdog. Maybe I can switch it to UT and Texas Tech if it gets too bad!
This one was the hardest fight for a loooooong time ... wow incredible hard stuff!
I had a terrible short night with a ton of work in the office and when I got home I was already tired when I got onto my bike. First 2' felt already VERY hard ... damn I was already thinking this just won't work today. I kept on pushing always telling myself "Just one more repeat than you're done!"
This wasn't just a fight today - THIS WAS SPARTAAAAA
Oh man...absolutely beautiful day in the Pac NW. 50º and sunny, no wind. I had to get out. On top of that, it was my first outside ride with my new Stages power meter. I did a nice long warmup until I got to this 5 mile farm road I know that's flat with no traffic (hard to find in Seattle area). I banged out my 8 x 1 (263, 279, 313, 310, 306, 303, 326, 321) vs. a goal of 331 (inside power). I'm not sure how much of the low numbers was a result of my weakness vs. signal cutouts to my 910XT head unit...probably both. Nevertheless, I broke eight off, and then, work done and conscience clear, I sat up out of the aerobars and had a pleasant ride through the countryside. It's one of the best rides I've ever had, and brought home how much I have to be thankful for.
After bagging the VO2 workout on Thanksgiving about 15 minutes in, I recocked and decided to step it up a bit. Got up early today and dialed up Sufferfest's Blender (in celebration of all the food I ate yesterday). FTP(+) intervals and VO2 work all in one workout. A total of 1:40 @ 0.92. Boom!
Good luck everyone (with workouts, Black Friday, this weekend, all!).
I am a day behind this week. Got my 8x VO2 in this am. Finished stronger on the last few than the first so I was happy about that. Why does 90" seem like such a long time? Happy Black Friday....hopefully you are getting discounts, or avoiding the stores (like me!).
Larry- I hear ya on the 90". And each one seems to get longer. Something must be wrong with our clocks/watches/power meters.
Did Sat. bike today since I have hiking plans tomorrow. Wasn't sure how the legs would feel after doing the road race yest. but hit my 2 x 12' @ 1.00IF, then did some more Z1 stuff. Total of 26 miles on the trainer. I was starting to get really hungry since I fueled with pumpkin pie. (That was in Coach P's fueling forum, right?) Recovery consisted of a Thanksgiving sandwich.... Turkey, stuffing, gravy and whole cranberry sauce on a potato roll. 'Tis the season!
Completed the 9 X 2' sufferfest. It was not an easy day. Got through each interval @ or above the zones. No Hero to Zero. Cadence was not great, but work was done. Happy Thanksgiving!
Did yesterdays bike today because I took yesterday off to recover from my first snowshoe run (wow). Intervals went as planned. Came in just over 120 for each. Followed it up with 20 min of .91. Travel to Toronto tomorrow to see Pink in concert, so no workout. Will bring stuff to do a run on Sunday and maybe might be able to find a bike for something. If not, I guess I will be coming into week 6 pretty damn rested.
Saturdays bike done today - had to work off some of the rediculous amounts of food and wine consumed yesterday! Started out rough, but got into the groove and went better than expected:
Just did Thu VOmax bike 8x2 (2') today given that yesterday had Turkey Trot. When I started (still feeling tired from the day before) I thought I was not going to be able to make it..but took it one interval at the time and was able to do each one a little stronger. I guess yes ! ... Work WORKS !
Data below : NP / IF (based on my 196 Tested FTP)
Int 1 :235 1.20 Int 2 :242 1.23 Int 3 :243 1.24 Int 4 :244 1.24 Int 5 :246 1.26 Int 6 :248 1.27 Int 7 :242 1.23 Int 8 :256 1.31
And finally 15 min :183 0.93
Going to do run later using new paces after yesterday's 5K results.
Ski racing begins tomorrow am for one of the kids so I did Saturdays workouts today. 1.02, 1.04, .86. 90 minutes total. .83 overall IF. Now to rest before taking the first runs of the season in the AM.
Saturday done, main set only on the trainer. Target power 281: Interval 1 was 279, interval 2 was 282. #2 actually felt easier and may HR was declining at the end even as I kept up the output. Fun!
Run later today as I have work this morning. Thanksgiving weekend isn't vacation when you work for a big retailer.
Just fried another "turkey" ... http://tpks.ws/lDj7 I very pleased with this session as all 3 FTP intervals felt exactly as they should - just hard - not very hard or inhuman like some in the past ... very nice even I started late at 8pm. Managed a very steady IF of 0.99/0.98/1.00 for all 3 repeats totaling to a NP of 266W for 75' ...
Comments
@Edwin, hang in there Edwin. I sometimes have days like that and it may not be related to training or fitness, but a combination of training, sleep, work, stress, etc., in other words, life. When that happens I just wrote it off and try to figure out what typed me over the edge and fix that. One thing that I do is take my heart rate before I get up in the morning. For me my heart rate then is usually about 40 BPM. Of my heart rate is 45 or above then I know that something is wrong. It's usually that I'm tired or I'm coming down with something so I stay in bed a little longer that day and usually adjust my training or even take the day off. One day of training does not a season make as others have said.
We're all driven athletes and taking a day off, especially an extra day off that's not on the plan, is really hard to do but sometimes it's necessary. If nutrition is the 4 TV discipline, then I think that recovery is the 5th.Take care and Happy Thanksgiving.
Happy thanksgiving everyone!!
25 min WU
8 x 1.5' @ avg 1.28
5' @ .85
5' CD
1 hour total
7 hours later and my legs feel like mush...tomorrow's "rest day" is a slow turkey trot with my kids in the morn and back home to cook for a feast with the family.
Happy Thanksgiving to all!
Swapped Wed and Thurs
8 x 1.5' - 1.14 / 1.15 / 1.13 / 1.16 / 1.14 / 1.15 / 1.16 / 1.15 ( all avg above 1.2FTP except 1 )and 0.85 for 18' for MS2
MS2 was just as punishing :-)
Glad to not see TR for a couple of days.
Happy Thanksgiving everyone!
Happy Thanksgiving all!
I did my Thursday workout this morning since I am now in a hotel room 358 miles away from my bike and trainer. I'll do Wednesday's run tomorrow morning before feasting. I hit all my intervals but my legs were a little heavy since it was just 15 hours since my FTP workout on Tuesday. (I did back to back bike workouts two weeks ago but they were separated by 24 hours and I was amazed at the difference this morning.) My intervals were all just a smidge above my tested Vo2 wattage and my VI was either 0.99 or 1.00 for all of them.
Happy thanksgiving everyone.
I did okay on the math SAT a few years back, but I've forgotten how to count to 8.
Did 9x1.5' @Z5 this morning! Happy T-day to all. It's my wife's B-day too and Chanukah. Lot's to celebrate at our house this year.
Turkey 1 on the smoker. Turkey 2 ready for the fryer. Turkey 3 finished his Vo2 work.
18 x 1.5' (1.5') : 1.16, 1.16, 1.16, 1.17, 1.16, 1.16, 1.17, 1.19 and 18 minutes at .88
Happy Thanksgiving!
8 X 2' @Z5 = (IF/pwr) 1.19/334, 1.26/354, 1.26/353, 1.25/351, 1.30/363, 1.26/352, 1.25/250, 1.26/354 then followed up with 2 X 8'(2') at .90/253 and .94/264.
It seems as though this OS so far has really made a difference in biking - not so much in running. I'll ponder on this while knocking back some adult beverages watching the "Egg Bowl". My wife's Alma mater (Miss St) takes on Ole Miss and is the underdog. Maybe I can switch it to UT and Texas Tech if it gets too bad!
Happy Thanksgiving everyone!
This one was the hardest fight for a loooooong time ... wow incredible hard stuff!
I had a terrible short night with a ton of work in the office and when I got home I was already tired when I got onto my bike. First 2' felt already VERY hard ... damn I was already thinking this just won't work today. I kept on pushing always telling myself "Just one more repeat than you're done!"
This wasn't just a fight today - THIS WAS SPARTAAAAA
Here are the IFs/NPs (http://tpks.ws/vvpt)
1.20/359 - 1.21/364 - 1.21/362 - 1.20/360 - 1.20/360 - 1.21/363 - 1.21/362 - 1.20/360
Just notices my VI was abnormally high today - most likely as result of my non-steady riding due to heavy fighting mentally and physicall
Oh man...absolutely beautiful day in the Pac NW. 50º and sunny, no wind. I had to get out. On top of that, it was my first outside ride with my new Stages power meter. I did a nice long warmup until I got to this 5 mile farm road I know that's flat with no traffic (hard to find in Seattle area). I banged out my 8 x 1 (263, 279, 313, 310, 306, 303, 326, 321) vs. a goal of 331 (inside power). I'm not sure how much of the low numbers was a result of my weakness vs. signal cutouts to my 910XT head unit...probably both. Nevertheless, I broke eight off, and then, work done and conscience clear, I sat up out of the aerobars and had a pleasant ride through the countryside. It's one of the best rides I've ever had, and brought home how much I have to be thankful for.
Happy Thanksgiving everyone!!
http://app.strava.com/activities/97582317/overview
Lulz. This turkey finished his VO2 work too.
Rode late morning. 8x90 (90) Z5.
Now for some turkey.
Good luck everyone (with workouts, Black Friday, this weekend, all!).
Did Sat. bike today since I have hiking plans tomorrow. Wasn't sure how the legs would feel after doing the road race yest. but hit my 2 x 12' @ 1.00IF, then did some more Z1 stuff. Total of 26 miles on the trainer. I was starting to get really hungry since I fueled with pumpkin pie. (That was in Coach P's fueling forum, right?) Recovery consisted of a Thanksgiving sandwich.... Turkey, stuffing, gravy and whole cranberry sauce on a potato roll. 'Tis the season!
Completed the 9 X 2' sufferfest. It was not an easy day. Got through each interval @ or above the zones. No Hero to Zero. Cadence was not great, but work was done. Happy Thanksgiving!
25' WU
12' @ 1.01 (4')
12' @ 1.01 (4')
28' @ .85
5' CD
Total 90'
When I started (still feeling tired from the day before) I thought I was not going to be able to make it..but took it one interval at the time and was able to do each one a little stronger. I guess yes ! ... Work WORKS !
Data below : NP / IF (based on my 196 Tested FTP)
Int 1 :235 1.20
Int 2 :242 1.23
Int 3 :243 1.24
Int 4 :244 1.24
Int 5 :246 1.26
Int 6 :248 1.27
Int 7 :242 1.23
Int 8 :256 1.31
And finally 15 min :183 0.93
Going to do run later using new paces after yesterday's 5K results.
Ski racing begins tomorrow am for one of the kids so I did Saturdays workouts today. 1.02, 1.04, .86. 90 minutes total. .83 overall IF. Now to rest before taking the first runs of the season in the AM.
Saturday done, main set only on the trainer. Target power 281: Interval 1 was 279, interval 2 was 282. #2 actually felt easier and may HR was declining at the end even as I kept up the output. Fun!
Run later today as I have work this morning. Thanksgiving weekend isn't vacation when you work for a big retailer.
http://app.strava.com/activities/97844041
I think that was one of the hardest rides yet..in terms of time in the saddle and effort. The 30' @ 85% was almost as hard as the 100% intervals
Overall, very happy with the results: MS 1 IF 0.99 / 1.01 and then 0.84 on the sweetspot - overall ride IF 0.85.
Killed 2 episodes of Breaking Bad, so it was time well spent
I very pleased with this session as all 3 FTP intervals felt exactly as they should - just hard - not very hard or inhuman like some in the past ... very nice even I started late at 8pm.
Managed a very steady IF of 0.99/0.98/1.00 for all 3 repeats totaling to a NP of 266W for 75' ...