Nice work with the new intervals everyone! Is it wrong to be jealous of suffering?
I hit the 'old' VO2 work, with 6x90 seconds at 1.2 followed by 10 minutes of 0.85. 4 mile brick run afterwards to check the box for the Holiday Run Challenge (29 degrees). Fun times all around
@Keith W. - LOL - It's Week 9 where everyone realizes the honeymoon ended with week 8 and new zones as well as increased durations/intensities.........but boy does that pain pay dividends come spring time....
The big cadence drop right in the middle is me hearing the trash truck coming and hopping off of the trainer so I could run out to the street in my bike shorts to take the garbage out. #holidaytriathlonprobs
So if chocolate milk is the perfect recovery drink, is chocolate Kahlua cake the perfect holiday recovery food? I say YES!
I added 5 minutes onto my warm up because I was dreading the 5 minute intervals. They are completed and they hurt!
Goal was to hit between 235 and 240 for each. 1st @ 239, 2nd @ 243, 3rd @ 238, and the last one @ 239. Now, if I could just get the feeling back in my legs ...
4x5 at z5 done...now to get rid of the mountains of cookies that every relative felt the need to bring yesterday...will bring them to work while the kids aren't looking! Now, what to do with all the booze....
I was unsuspecting of the hardness of this wko. I love the VO2 stuff but 5'?? Times 4? At 110%? Mean! Just mean!
So as a result of my niavety, I started out ready to hit 110IF. I wouldn't say hero to zero, but perhaps should have started more conservatively. Here's how it shook out... 1.095IF, 1.089IF, 1.069IF and 1.088IF. Then a measly 5' at .86IF. Ouchie, but done.
That wasn't a cage match, that was a street brawl - brass knuckles, nunchakus and all. hit all 4 intervals at 1.15 1.13 1.15 and 1.13, made a little bit more fun as i got some bonus time on several occassions as my PM dropped out. Santa needs to buy some new batteries for himself now that the holidays are past. Cant 100% attribute it to batteries though, as I was having HR drops as well, drops being reflected on both TR and on my garmin. Oh well. still did work and feel awesome to have finished (despite the sluggish start, feeling yesterdays vo2 run)
Still have not done it. I think I will have a green tea first and then some lunch, and then I am going to have to wait for a couple of hours for my food to digest. Don't I have laundry to do and oh ya, that driveway is going to need to be shoveled and........
Cage match this morning! Legs felt good during the warm-up. Held good watts including a 3 minute section at 290 Watts. Still have some work to do to keep all of the intervals at 1.10 IF or above. I hit 1.10, 1.10, 1.09, 1.07, & 1.09.
Got it done, but the fun factor was not that high! Hit the targets with IF's of 1.07, 1.08, 1.09, and 1.09, but the new targets will take some time to feel that joy that they are supposed to bring! One more family dinner to eat through, then some work to do to get back to "normal". Have a great day!
Stuck it out for another 30 minutes doing some interval sets.
Hooray for consistency!
I may cave on the recreational sugar intake and celebrate with one of my daughter's peanut butter blossom cookies -- at 13, she is an aspiring architect and chef!
My BIL is in town and he's taking us to a local BBQ joint for dinner, and bonus, they offer vegetarian BBQ!
It was a struggle today but managed to get through the VO2 intervals although i wasn't quite able to hit the target intensity. I agree with what others are saying in that it will take some time before they become "comfortable".
Intervals were: 1.08, 1.08, 1.07, and 1.07 against a target of 272 and an FTP of 247.
Hope everyone had a nice holiday! My watts/kg took quite a hit over the last few days with all the good food and drink to be had. Time to refocus on eating clean.
Indoor biking went well. Read Wiki on Bike fit carefully and tweeked my seat forward and seatpost down slightly. Felt good. New FTP is 226w. Z5/110% is 248w.
Did both bike rides TUE and THU, but I am not happy at all with my performance. The test results and what I can perform in a workout differ greatly. Since my bike trainer was set up on the prescribed 110% I couldn't just take my performance back and ease the workout somehow, it is either doing the preset power levels or giving up... I will have to rethink my numbers and the settings...
Yes, today was tough. My FTP went up from 230 to 255 in the last test. Holding 282 for 5' four times is just cruel. What happened to 30 / 30s? . I can see that this is going to really help down the line. Glad tomorrow is a rest day. Just need to drag myself back home on the bike since I usually do my bike workouts as part of my commute.
Happy boxing day! Thanks Brenda for the explanation, I'm with the group that knew it was boxing day but didn't know what it actually meant .
Sitting here on sofa chuckling to myself (it's called active recovery haha) while reading everyone's comments - it's good to read that it is not just me finding the sessions hard. Managed 4x 1.10 IF - bloody hurt, but was powerd by Turkey and Christmas pudding so finished the set! Only 5 more of these to go, so make them count.
Got it done and it seemed really ok. So based on everyone else's comments my FTP test result may be low, though the Z4 workout was tough. I guess I will monitor how things go and maybe increase the effort slightly on these.
Tough but doable, but still haven't tested so I'm guessing I'm not suffering with new numbers as bad as you folks are. Really finding that doing the full 25 min warmup helps a ton!
@Rachel, my sister went to UR too - class of '91 I believe.
We've been long time Dinosaur fans, but a new place opened on Jefferson Rd, Sticky Lips, and we decided to try it out. Consensus Dinosaur has better corn bread. I can't speak to the pulled pork or other BBQ delights my DH and BIL had.
Just finished my 5 X 5min. Tough, Tough, Tough, Insane & just plain hard. Then 10 minutes of "sweetspot" for the fun of it. Glad to have a rest day tomorrow.
I'm a day late...holiday work schedule finally caught up with me. I work for a big internet retailer and the UPS blowup caused a sad Christmas. Anyway, I finally did Thursday's workout and all I can say is "OUCH". Main set only. That last interval was murder!
Saturday bike done in the morning as family left me alone at home I couldn't resist to jump onto my bike Well maybe this wasn't the best idea I've ever had as I just a small breakfast 1h before and a terrible night of sleep-interruptions ... lessons learned. Anyway I was able to do the MS (2x15' + 5' Z4) but I really had to fight through the second one! Hit the intervals @ (NP/IF) 309/0.98, 305/0.97 and 306/0.97 but I really had no mental power left to add more Z3 time at this point.
Comments
I hit the 'old' VO2 work, with 6x90 seconds at 1.2 followed by 10 minutes of 0.85. 4 mile brick run afterwards to check the box for the Holiday Run Challenge (29 degrees). Fun times all around
Good luck everyone. Keep after it!
@Keith W. - LOL - It's Week 9 where everyone realizes the honeymoon ended with week 8 and new zones as well as increased durations/intensities.........but boy does that pain pay dividends come spring time....
Week 8 Z3 block complete this morning:
http://www.strava.com/activities/101992936
Entire workout (221 watts): Duration: 1:30:26, Work: 1195 kJ, TSS: 91.8 (intensity factor 0.782), Norm Power: 230
Legs a bit tired from yesterday's run TT.....
Hard but doable. We will see how the PM run goes.
Hooray for rest tomorrow!
http://www.trainerroad.com/cycling/rides/570697-2014-OS-Wk9-Thurs-INT
The big cadence drop right in the middle is me hearing the trash truck coming and hopping off of the trainer so I could run out to the street in my bike shorts to take the garbage out. #holidaytriathlonprobs
So if chocolate milk is the perfect recovery drink, is chocolate Kahlua cake the perfect holiday recovery food?
I say YES!
Happy holidays Team!
Overall IF .94 - VO2 Blocks 1.11, 1.12, 1.13, 1.13
TSS: 87.8 NP:169
http://app.strava.com/activities/101999103
I added 5 minutes onto my warm up because I was dreading the 5 minute intervals. They are completed and they hurt!
Goal was to hit between 235 and 240 for each. 1st @ 239, 2nd @ 243, 3rd @ 238, and the last one @ 239. Now, if I could just get the feeling back in my legs ...
I was unsuspecting of the hardness of this wko. I love the VO2 stuff but 5'?? Times 4? At 110%? Mean! Just mean!
So as a result of my niavety, I started out ready to hit 110IF. I wouldn't say hero to zero, but perhaps should have started more conservatively. Here's how it shook out... 1.095IF, 1.089IF, 1.069IF and 1.088IF. Then a measly 5' at .86IF. Ouchie, but done.
Oh 2' intervals, how I miss thee.
Cage match this morning! Legs felt good during the warm-up. Held good watts including a 3 minute section at 290 Watts. Still have some work to do to keep all of the intervals at 1.10 IF or above. I hit 1.10, 1.10, 1.09, 1.07, & 1.09.
Agree that it was hard but doable, 1hr10min total work out
Did the following:
Int#1 : 5 min @ 261W : 1.13
Int#2 : 5 min @ 259W : 1.12
Int#3 : 5 min @ 259W : 1.12
Int#4 : 5 min @ 257W : 1.11
Int#5 : 5 min @ 257W : 1.11
Added:
Int#6 : 10 min @ 200W : 0.87
Link ---> http://connect.garmin.com/activity/419838124
Now out for the 25 min run
oh boy!
10' warm up 2.09
4'09" 1.10
4' 1.10
4' 1.10
4' 1.10
4' 1.10
Stuck it out for another 30 minutes doing some interval sets.
Hooray for consistency!
I may cave on the recreational sugar intake and celebrate with one of my daughter's peanut butter blossom cookies -- at 13, she is an aspiring architect and chef!
My BIL is in town and he's taking us to a local BBQ joint for dinner, and bonus, they offer vegetarian BBQ!
Happy Boxing Day, Happy Thursday everyone!
It was a struggle today but managed to get through the VO2 intervals although i wasn't quite able to hit the target intensity. I agree with what others are saying in that it will take some time before they become "comfortable".
Intervals were: 1.08, 1.08, 1.07, and 1.07 against a target of 272 and an FTP of 247.
Hope everyone had a nice holiday! My watts/kg took quite a hit over the last few days with all the good food and drink to be had. Time to refocus on eating clean.
Indoor biking went well. Read Wiki on Bike fit carefully and tweeked my seat forward and seatpost down slightly. Felt good. New FTP is 226w. Z5/110% is 248w.
4x5' results: 244w HR 116, 251w 121, 250w 121, 252w 123.
Plus 30' at Z3: 185w 108.
Since my bike trainer was set up on the prescribed 110% I couldn't just take my performance back and ease the workout somehow, it is either doing the preset power levels or giving up...
I will have to rethink my numbers and the settings...
Happy boxing day! Thanks Brenda for the explanation, I'm with the group that knew it was boxing day but didn't know what it actually meant
Managed 4x 1.10 IF - bloody hurt, but was powerd by Turkey and Christmas pudding so finished the set!
Only 5 more of these to go, so make them count.
We've been long time Dinosaur fans, but a new place opened on Jefferson Rd, Sticky Lips, and we decided to try it out. Consensus Dinosaur has better corn bread. I can't speak to the pulled pork or other BBQ delights my DH and BIL had.
Cheers!
Wow..what an impressive group. All the posts help keep the motivation up - thank you!
Tough ride.
1.10 / 1.09 / 1.10 / 1.10 and 0.88 on the last 10' interval
I was all over the place on that last 10' sweet spot interval just trying to keep pedaling.
Have a great night. Going to try to get a run in tomorrow to get some points on the Holiday Run Challenge.
Mike
I'm a day late...holiday work schedule finally caught up with me. I work for a big internet retailer and the UPS blowup caused a sad Christmas. Anyway, I finally did Thursday's workout and all I can say is "OUCH". Main set only. That last interval was murder!
http://www.strava.com/activities/102175662/laps
Well maybe this wasn't the best idea I've ever had as I just a small breakfast 1h before and a terrible night of sleep-interruptions ... lessons learned.
Anyway I was able to do the MS (2x15' + 5' Z4) but I really had to fight through the second one!
Hit the intervals @ (NP/IF) 309/0.98, 305/0.97 and 306/0.97 but I really had no mental power left to add more Z3 time at this point.
Total workout 1:13, NP 276, IF 0.88, TSS 92 -> http://tpks.ws/IABy