@Mark - welcome back to the world of training! One year? Congratulations on getting to the point you can even do this!
@Stefan - agree, the run focus has me pretty much tired all the time. I need to seriously get more rest!
So - today was 9 X 2'(2') @ Z5. Although I have not figured out how to do cool graphics like Ray, mine began with a "what, 9 of these?" to "ok - I can do these today" to "Lord, just get me through this today and not look like Brenda Ross when I am done":
(IF/pwr) = 1.15/321, 1.21/340, 1.26/353, 1.26/354, 1.33/371, 1.29/360, 1.26/353, 1.21/340, 1.28/359 and then 8' @ .94/263.
Bike work out started awesome...warmed up and started hitting all my targets right on key! Which in turn, made me excited even though it was HARD. THEN....as I was about to hit my 8th interval, I felt a PULL in the back of my knee!!!! I slowed and tried to ride it out....tried to pick it up again and had pain slowed again.....tried one last time and again, pain Got off the bike. I don't know what I did!!! It feels fine now, and I don't feel it when I walk, only when I was riding. I am so upset, I pray I did not do something serious. Does anyone know what I could have pulled? It is behind my knee. I'm in need of staying positive right now because I am freaking out.
Okay - although you want to go to the medical forum and post this for a "real medical" assessment, here is mine from a quick review of my injury book. The back of the knee is where the "capsule surrounding the knee is softest and the fluid accumulates most readily". When you bend your knee, the fluid squirts to the back. and it may feel like there is an orange stuck back there. " The article goes on and on and on and basically comes to the conclusion that to fix this problem you need to strengthen your vastus medialis. Bascially straighten your knee and tighten your quads. Do this for 6 seconds 3 or 4 times for 10-15 times a day. Hopefully this will give you a lead to do some research to get more definitive on what ails you!
Wow. Some awesome wattage by some of our teammates! Very inspirational. Just got my Quarq and thought over 300 on my last one was good. I gotta ways to go.
Did the bike intervals after work. I had to work late so I cut down the warmup by 5 minutes and launched into the MS. My FTP is 263 and my first interval was 264 and the rest were between 271 and 277 with the highest being the last interval. I did a short cool down and then made dinner! ummm.
Hi Brenda, I do a modified EN WU with 5 minutes of easy, 3 minutes of high gear low cadence but in the aero position rather than sitting up, then 2 minutes of easy, (at that point I stop the workout and calibrate my computrainer which takes about a minute), then I do 7-8 minutes of Z3 and then I spin easy until the clock hits 20 minutes and hit the intervals. It works well for me.
@Roy -- just saw the WSM news. congrats on the well-deserved promotion!!
back from the cage...
normally, i do all my wko's in the morning, but wanted/needed a little extra rest, so delayed today's bike until tonight. I may be coming down with something, but in spite of that, the standard 25' w/u was easier than ever. got a good sweat going, but never felt like work, as it has in past w/ups (hopefully that bodes well for the upcoming test)
transitioned to the main set and got thru the 9x1.5' without any major issues. legs felt heavy the whole day, so wasn't expecting it to go so well. need to focus on rest the next few days, as I can tell the fatigue is building majorly!
I should be demoted for missing the ride today. It was in the high 50's here in Rochester and my schedule was just too crazy for getting the work in.
The win for today was that my eldest daughter Emma had a home swim meet, and not only did her team win, but she dove off the block for the first time in a meet! I am one proud mama!
Got the 9x Z5 done yesterday, at the gym attached to my hotel. Not ideal but given how hard it was, I still feel like I got a great workout in. Of course the guy on the bike next to me thought I was crazy. He also seemed confused as to why I 'finished', got water and then went back to do my Z3 work after I was done.
Been playing around with the wko's...had biz travel this week...becuase I did last weeks Saturday ride on Sunday...I didn't feel like doing more Z4 tempo stuff...felt I needed to swap and do Thursdays VO2 set on Tuesday....then yesterday...I wanted more...so I did Sufferfest Revolver...my first run at it this year...and was pretty pleased with the suffering......now I'm looking forward to some steady Z4/Z3 this weekend......Rock On all.
Great workout this morning. Since I start working nights 9:00 pm on Saturday, I did the Saturday ride & brick run today. Ride was great. I had plenty in the tank to over achieve, but did not go crazy. I was 1.03 IF, 1.01 IF & 1.05 IF.
Wife went down with bronchitis Monday. I got hit with it Wednesday morning. Eleven year old fell ill today. The five year old is sure to get it next.
No workouts after Tuesday's bike. Its killing me, but I know that I have to layoff, be smart, recover, and pick it back up when I'm better. Its a long season and missing this week won't kill my next race.
Crude Roy, that sucks. I used to get that everytime I get a cough. Have not had it as a adult, but I fear the cough, so as soon as I have any tickle in my throat I go with the buckley - nasty stuff but it seems to kill the tickle. Get better soon.
Did tomorrow's bike/run this morning. Seemed as tough as normal, but WOW am I feeling it now, almost 12 hours later! 25' WU 12' @ 1.04 12'@ 1.02 7' @ 1.03 6' @ .89 5' CD
Total 80'
Followed with 26:37 run @ z2/z3 in the cold rain
I rode today using my new Quarq for the first time vs my powertap and rode the tt bike vs road. Seemed harder all around. The numbers b/t the PM's varied by about 10 watts. Doing a bike test on Sunday, and have to decide which to use.... Good weekend to all!
Between the 9" of snow on Wednesday, and the -5F temps yesterday and today, never got to run outside or inside, and finally made up yesterday's bike tonight. Those 9 one minutes sprints were brutal. But so worth it.
VO2 Max 1 1.0
VO2 Max 2 0.96
VO2 Max 3 1.01
VO2 Max 4 0.99
VO2 Max 5 1.0
VO2 Max 6 0.98
VO2 Max 7 1.0
VO2 Max 8 1.01
I have to confess. Halfway through the 17 minute stretch, I stopped - just wasn't feeling it anymore.
Dawn, just like you, got my thursday workout in today. I swapped my rest day between yesterday and today, wednesday's run left me really beat up. got in a solid effort tonight, and it felt GREAT. My HR for my warmup was the lowest it's ever been, just further proof of increasing fitness. Tomorrow's another day, and there's still plenty of time if you didnt get the full set in. IF's for my 9x1 as follows 1: 1.16 2: 1.16 3: 1.16 4: 1.12 5: 1.15 6: 1.17 7: 1.21 8: 1.24 9: 1.26
Just did my low-priority ride shortly after lunch .... basically that's not the best of all ideas but the timeframe was just perfect there. Managed to get 1:18 in with a NP of 268W overall. Did 2x12' @ IF 1.00 (300W) and 1.01 (304W) then decided to do the 6' at the next gear @ Z4+ Range so this segment was IF 1.05 (316W)
Good wko this morning. Z4 intervals of 10', 10' and 6' done at 1.00IF, 1.00IF and 1.03IF. Also trying to increase cadence at bit, even though I know it is not important this time of year. Avg. cadence for first 2 intervals was 96 and 97. Then about 15' Z3.
I played some mental games to get through the run on the treadmill. Workout was to be Z2 out, Z3 back but i did what i had to do to get something done. i havent been doing the Sat. brick since im doing the run focus but since i skipped the fri. run, i had to.
Target paces Z2- 10:29, Z3 10:12, Z4 9:47
Mile 1- 10:59 Mile 2- 10:26 then a couple mins walk .5 mile- 9:36 then a couple mins walk .5mile- 10:26
Comments
@Stefan - agree, the run focus has me pretty much tired all the time. I need to seriously get more rest!
So - today was 9 X 2'(2') @ Z5. Although I have not figured out how to do cool graphics like Ray, mine began with a "what, 9 of these?" to "ok - I can do these today" to "Lord, just get me through this today and not look like Brenda Ross when I am done":
(IF/pwr) = 1.15/321, 1.21/340, 1.26/353, 1.26/354, 1.33/371, 1.29/360, 1.26/353, 1.21/340, 1.28/359 and then 8' @ .94/263.
Now to do those core exercises!
Set 8 and 9 were tough yet made my numbers. Looking forward to a day off. http://tpks.ws/oux6
Rachel I would just skip it take a couple days off and start back in on Saturday.
Wow. Some awesome wattage by some of our teammates! Very inspirational. Just got my Quarq and thought over 300 on my last one was good. I gotta ways to go.
Total workout 75 min and TSS of 120
Breakdown below: NP for the interval and IF using NP for the interval and my Test FTP of 196
#1 241W 1.23
#2 249W 1.27
#3 251W 1.28
#4 248W 1.27
#5 249W 1.27
#6 247W 1.26
#7 248W 1.27
#8 252W 1.29
#9 250W 1.28
Added 15 min @ NP=188W (0.96 )
http://connect.garmin.com/activity/412620825
No run today, expecting ice and snow tomorrow here in Ohio!
Time crunched so just the MS.... finished in under 40 minutes!
back from the cage...
normally, i do all my wko's in the morning, but wanted/needed a little extra rest, so delayed today's bike until tonight. I may be coming down with something, but in spite of that, the standard 25' w/u was easier than ever. got a good sweat going, but never felt like work, as it has in past w/ups (hopefully that bodes well for the upcoming test)
transitioned to the main set and got thru the 9x1.5' without any major issues. legs felt heavy the whole day, so wasn't expecting it to go so well. need to focus on rest the next few days, as I can tell the fatigue is building majorly!
way to go, everyone!
The win for today was that my eldest daughter Emma had a home swim meet, and not only did her team win, but she dove off the block for the first time in a meet! I am one proud mama!
@ Joe- Thank you so much for the information and your advice!!! It's much appreciated
Will see how it goes today. 
Larry - let me guess - the guy on the bike next to you was reading a magazine through out his "workout"
Well done for hopping back on though and finishing off the session!
Been playing around with the wko's...had biz travel this week...becuase I did last weeks Saturday ride on Sunday...I didn't feel like doing more Z4 tempo stuff...felt I needed to swap and do Thursdays VO2 set on Tuesday....then yesterday...I wanted more...so I did Sufferfest Revolver...my first run at it this year...and was pretty pleased with the suffering......now I'm looking forward to some steady Z4/Z3 this weekend......Rock On all.
http://www.trainerroad.com/cycling/...-Aug-2012-
I also pulled the trigger/committed/paid up for IMTX, USAT AG Nationals, and IM70.3 Princeton....today!...set in stone.
I think I will see you in Princeton Joseph. I just got spousal approval.
--Larry
Great workout this morning. Since I start working nights 9:00 pm on Saturday, I did the Saturday ride & brick run today. Ride was great. I had plenty in the tank to over achieve, but did not go crazy. I was 1.03 IF, 1.01 IF & 1.05 IF.
No workouts after Tuesday's bike. Its killing me, but I know that I have to layoff, be smart, recover, and pick it back up when I'm better. Its a long season and missing this week won't kill my next race.
Keep it up everyone!
25' WU
12' @ 1.04
12'@ 1.02
7' @ 1.03
6' @ .89
5' CD
Total 80'
Followed with 26:37 run @ z2/z3 in the cold rain
I rode today using my new Quarq for the first time vs my powertap and rode the tt bike vs road. Seemed harder all around. The numbers b/t the PM's varied by about 10 watts. Doing a bike test on Sunday, and have to decide which to use.... Good weekend to all!
Between the 9" of snow on Wednesday, and the -5F temps yesterday and today, never got to run outside or inside, and finally made up yesterday's bike tonight. Those 9 one minutes sprints were brutal. But so worth it.
VO2 Max 1 1.0
VO2 Max 2 0.96
VO2 Max 3 1.01
VO2 Max 4 0.99
VO2 Max 5 1.0
VO2 Max 6 0.98
VO2 Max 7 1.0
VO2 Max 8 1.01
I have to confess. Halfway through the 17 minute stretch, I stopped - just wasn't feeling it anymore.
IF's for my 9x1 as follows
1: 1.16
2: 1.16
3: 1.16
4: 1.12
5: 1.15
6: 1.17
7: 1.21
8: 1.24
9: 1.26
Solid workout -> http://tpks.ws/s2dK
I played some mental games to get through the run on the treadmill. Workout was to be Z2 out, Z3 back but i did what i had to do to get something done. i havent been doing the Sat. brick since im doing the run focus but since i skipped the fri. run, i had to.
Target paces Z2- 10:29, Z3 10:12, Z4 9:47
Mile 1- 10:59
Mile 2- 10:26 then a couple mins walk
.5 mile- 9:36 then a couple mins walk
.5mile- 10:26