Busy Saturday. in the morning, Wife and older (9) son went for an 8 mile run and I stayed with younger (4) son and 8 mth old daughter and somehow they came with me to the pain cave and I was able to do the 90 min bike (had nick jr. on TV the whole time though...) Intervals : -15 min 212W (1.08 vs FTP of 196) -15 min 210W (1.07) -5 min 212W (1.08) and -25 min 176W (0.9) After that all went to theatre to see Nutcracker in local theatre in what turned to be very nice Came back and did the run : 6.5 mile in 49:40 min. Used new Z2 (no problem hitting it) when going and the new Z3 (missed it by 0:03 and showed some fatigue from the week) Now to rest for tomorrow's long run happy to not only complete today's work but also earned several SAUs! Great work everyone !
I agree with Michael about how hard today was. Not so much the total muscle fatigue, but the pain around the little muscles around the joints that tell me how hard I was going. Happy with the numbers: If of 1.03 and 1.03 for the 2 X 12 min and a .87 for the longer Z3. Legs did not feel bad for the run, but the heart rate sure went up after about 10 minutes of Z3 on the run. Nice to feel finished for today.
Got my bike workout done this AM before going out to get the Christmas tree. Hit all the intervals- 2x10' @ 1.02 and 1.04 IF, 1x20 @ 0.84 and then to round out the workout, i added another 1x20 @0.85 at the end.
Saturday bike completed today and could definitely feel the legs having to work. I'm not so sure about the run getting done as it's raining and my mojo is low. Maybe the kids will start acting up and give me a good reason to leave the house for the run.....that's a tough thing to want just for an OS run.
NOV Beg OS: Shifted things around for Turkey Day and work conflicts; couldn't ride all week. Did Tues ride on Friday. Combined two rides today: Thursday VO2 and Saturday FTP work. Maybe not the best method, but got the work done. Took a break in the middle with 10' EZ while I ate a little bit to eat Hammer Gel. Thanks Coach P for the post about nutrition...it is helping. I never used to eat unless I was hitting 90+ minutes.
90' trainer ride this evening to finish out the week. Need to get better at the add-on Saturday and Tuesday runs (and now it sounds like Thursday as well), but my legs were feeling it from 2 straight tough runs Fri and Sat. Today went as follows:
Standard EN w/u 2x12' @1.0 (all aero) 30' @ 0.9 (sitting up)
Couldn't find Week 6. My schedule is a day ahead. Just did the Tuesday workout. The best I have felt in two weeks since I "tweaked" my calf. Warm-up went well. Felt strong throughout. Started the 1st 20 minute interval with the goal of increasing power throughout. However, I started right at 100% and just held it throughout. Second interval was exactly as I planned. Finished both #1 & #2 at 1.01 IF
Comments
Intervals :
-15 min 212W (1.08 vs FTP of 196)
-15 min 210W (1.07)
-5 min 212W (1.08)
and
-25 min 176W (0.9)
After that all went to theatre to see Nutcracker in local theatre in what turned to be very nice
Came back and did the run : 6.5 mile in 49:40 min. Used new Z2 (no problem hitting it) when going and the new Z3 (missed it by 0:03 and showed some fatigue from the week)
Now to rest for tomorrow's long run happy to not only complete today's work but also earned several SAUs!
Great work everyone !
http://www.trainerroad.com/cycling/rides/513311
NOV Beg OS: Shifted things around for Turkey Day and work conflicts; couldn't ride all week. Did Tues ride on Friday. Combined two rides today: Thursday VO2 and Saturday FTP work. Maybe not the best method, but got the work done. Took a break in the middle with 10' EZ while I ate a little bit to eat Hammer Gel. Thanks Coach P for the post about nutrition...it is helping. I never used to eat unless I was hitting 90+ minutes.
Standard EN w/u
2x12' @1.0 (all aero)
30' @ 0.9 (sitting up)
Watched the NFL redzone channel and time flew by
Looking forward to week 6!
Couldn't find Week 6. My schedule is a day ahead. Just did the Tuesday workout. The best I have felt in two weeks since I "tweaked" my calf. Warm-up went well. Felt strong throughout. Started the 1st 20 minute interval with the goal of increasing power throughout. However, I started right at 100% and just held it throughout. Second interval was exactly as I planned. Finished both #1 & #2 at 1.01 IF