NOS 2014 Week #9, Vo2 Start
Now that the first half of the OS is over and we have "raised the ceiling" by increasing our LTHR, we now get to work on "raising the roof" and start the Vo2 work in the second half of the OS! 
This is pretty strong medicine and it is extremely easy to overachieve when doing these short intervals. This is explained in detail by Coach Patrick in the weekly video/podcast in your training plan for week # 9 on the right under "Weekly Training Resources". 
For those that are going off to spend time with relatives or to just take a break and will not have access to a bike and or pool, there is always the Holiday Run Challenge! 
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Comments
Kim - with the progress you have been making, absolutely not! Also, for me it's a good break and gives me a license to go for seconds! Hey - I really liked the Christmas ornaments on your tree! Happy Anniversary!
Did the bike this morning followed by and easy brick run.
http://app.strava.com/activities/101702242
Tuesday brick done. Hard staying in Z1. I did 5 x 30" then 30" Z1 in between. I get easily confused with 20" then 30" Z1's.
I can't remember I've ever done such a hard workout on christmas day
I stick to the run-focus hack and did the 2x1.5mi repeats this morning at 8am in light rain but these interval felt ultra-hard today after yesterdays eating massacre
Did the intervals as (IF/NPG) 1.02/3:48 and 1.02/3:49
Entire workout http://tpks.ws/r4A8
Week 8 run TT completed early this morning:
http://www.strava.com/activities/101837179
21:22 for 3.1 miles or 6:53 min/mile pace which is a 5 sec min/mile improvement in 7 weeks...........
Happy Holidays all!
@Richard S. - see u at IMAZ!
This time off of work has me messed up, I did Sundays workout today
. Merry Christmas everybody.
All good!
2014 OS Week 9 Wednesday Advanced Run 12.25.13
Split
Time
Distance
Avg Pace
Avg HR
Max HR
1
0:18:30
2.00
0:09:15
132
145
EN warmup
2
0:01:49
0.25
0:07:17
146
150
interval goal 7:19
1
3
0:02:05
0.20
0:10:23
143
150
4
0:01:49
0.25
0:07:16
148
152
interval goal 7:19
2
5
0:02:06
0.20
0:10:29
145
152
6
0:01:49
0.25
0:07:18
150
153
interval goal 7:19
3
7
0:02:05
0.20
0:10:24
146
153
8
0:01:50
0.25
0:07:19
151
155
interval goal 7:19
4
9
0:02:00
0.20
0:09:59
148
154
10
0:01:48
0.25
0:07:12
151
154
interval goal 7:19
5
11
0:02:02
0.20
0:10:09
148
154
12
0:01:49
0.25
0:07:16
151
155
interval goal 7:19
6
13
0:09:09
1.00
0:09:09
143
156
14
0:09:32
1.00
0:09:32
138
141
15
0:04:45
0.50
0:09:29
135
138
Summary
1:03:11
7.00
0:09:02
140
156
9.5 points
towards Run Challenge
Outstanding pacing Ray!!
Happy Holidays everyone!
Merry Christmas all!!
1mi warm up 10.02
1x400 - 2.06
1x400 - 2.05
1x400 - 2.04
with 2 min recoveries between each set.
3.25 miles - 31.51
Time for the core challenge.
I hope everyone is having a super awesome Wednesday!
Happy Christmas to all to celebrate!
Christmas VO2 complete: 3 x 400, target 8:08, 1: 8:04, 2: 7:57, 3: 8:02. Also, I did 1.5 miles at zone 3 which felt great. I need to slow down a little on my intervals.
http://app.strava.com/activities/101874350/laps
Full warm up followed by 4x400 at 6:00, 5:53, 5:56, and 5:48 with a quarter mile recovery between each one. Felt surprisingly good and ran the rest at between 6:50 and 7:27.
Total mileage 8.5.
Now time to start making dinner.
Merry Christmas everyone!
Wed Run in the books.
my pseudo scientific study with a N=1 suggests that Creme Brulee french toast, coffee with kahlua, Beef tenderloin with green peppercorns, mashed potatos, jello salad, and champagne are NOT performance enhancing substances. Just in case you were wondering.
5.45 miles total with VO2 interval paces 6:17, 6:53, 6:57, 6:58. not bad except that my Z5 pace should be about 7:45 so I was being an overachiever on the short intervals. Pacing is difficult for me.
There is always next time.
Total time 1hr2min , 7.64mi
Did 400m Intervals significantly faster than Z5 (6:39) as I felt really good in these shorter distances. Detail below
Int#1 - 5:57
Int#2 - 5:46
Int#3 - 5:51
Int#4 - 5:44
Int#5 - 5:40
Int#6 - 5:53
Link below
http://connect.garmin.com/activity/419450605
Merry Christmas everyone!
http://connect.garmin.com/activity/419529812
Highlight was the hilly terrain.
Now ...rest until Saturday
Link ---> http://connect.garmin.com/activity/419876695
Happy Boxing day
Hit my 4x400's yesterday. Z5 is now 7:47. Goal for 400's: 1:57. Went 1:57, 1:55, 1:56, 1:57. Scheduled a physical in early January to keep me away from my delicious bane: Dark Chocolate
Each interval felt pretty hard in the end so I'm pretty sure zones are well adjusted for me
Goal pace was 3:35/km which gives me a 1:26 for 400m.
Interval times were: 1:25 / 1:24 / 1:22 / 1:26 / 1:25 / 1:24 (http://tpks.ws/xMeB)
Added additional 5k at pace 4:29 (Z1,5) .... now recovering for an upcoming birthday partyyyyy
Question to all others here - Plan calls out for full recovery ... how long (time/distance) do you recovery and at what pace/effort?
Today I did 2' of very easy jogging where I covered around 380m (equals a pace of around 5:30 wich is 40" slower than my Z1 pace).
Stefan,
I did 2' at Z1 for recovery. All kind of theories as to what the pace should be to get to full recovery. I look at heart rate which may not be accurate for everyone but I am dialed in with it. BTW those are some smoking times.
I'm really kicking my own ass this OS doing the run-focus hack which is pretty challenging as you loose one full day of recovery every week ... and as most here know I'm a terrible swimmer so I have to compensate this somehow